DaveTSI's training log

[DaveTSI]

Monday 9/24 bw 205

Heavy Upper Day / Squat Day

1 Board presses
135x10
225x5
275x5
315x3
365x1
385x1
415x1
430x1
385x2
385x2

Flat DB Presses
100x10
135x7

Standing Military Presses
135x8
155x8
185x5
225x3

JM Presses
95x10
135x10
155x8

Pushdowns
150x10
150x10

Havent squatted a single lb. of weight in probably 8 months due to some nasty patella tendonitis, its finally feeling managable now. I got through this whole squat workout without any pain and im thrilled.

135x10
225x8
315x5
405x5 <knee wraps just incase
495x2 <knee wraps just incase

now i wasnt expecting anything so im feeling pretty good about doubling 5 wheels my first time back in what feels like years. I took it easy and im going to squat again light on friday, hopefully the knees are gtg.

 

[DaveTSI]

Wednesday 9/26 bw 205

Back/Lower Body Day

Sumo Deads using 35lb plates (roughly 1.5" lower than 45's)
185x10
185x10
255x5
325x5
395x3
465x3
515x3
545x3

Bent BB Rows
135x10
225x5
275x3
315x3
335x3

SLDL standing on 100+45lb plates
315x5
405x5

Widegrip Pullups
bwx5
40lbsx5
30lbsx5
30lbsx5

some ab stuff

 

[DaveTSI]

Friday 9/28 bw 207

Dynamic Upper/ Squats

deloading on my upperbody

Speed Bench
135x10
135x10
225x5
315x1
205x3x6

Incline DB's
60x12x3

pushdowns w/ minis
20x3

side laterals w/ minis
12x3

skullcrushers w/ minis
12x2
12+20lbx1

seated military
95x12
135x12
185x12

I feel better already, nothing better than a nice light recoup workout when your really feelin whooped.

14" Box Squats
135x10
225x6
315x5
405x3
495x3 knee wraps

god i love being able to squat again

 

[DaveTSI]

Monday 10/01 bw 205

Heavy Upper Day

2 Board Presses
135x10
135x10
225x6
275x3
315x3
365x3 Video
395x3 Video
415x2 Video

315x10 to chest, just wanted to see what i could get after a full bench routine. Damnit I wanted atleast 12. Video

Db presses
80x3 < lots of elbow pain, had to stop
100x10

basically thats all i did, my elbows started flaring up real bad, particularly my left.

 

[DaveTSI]

added some vids

 

[DaveTSI]

Wednesday 10/03


Back/Lower Body Day

Sumo Speed Deads
135x8
135x8
225x5
275x2x6sets

Pulldowns
180x10
180x10
200x10

GM's
275x5

hypers
3 sets of 10

abs

winding down for a competition on Sat 10/13, just taking it easy and going through the motions. My sumo form is feeling spot on, this is only my fourth workout pulling sumo in like a year and i have it down pat again. Feeling very strong right now.

 

[DaveTSI]

Monday 10/15

12.5" Box Squats

135x8
225x5
315x5
405x3
405x3
405x3

all done raw

Incline Presses
135x8
225x5
275x3
275x3
275x3

db skull crushers
30x15
30x15

thats all, prob shouldnt have even gone after going to a meet two days ago but i went light anyhow.

 

[DaveTSI]

Monday 11/12

Bench

135x10
135x10
225x5
275x3
295x3
315x3
345x3
365x3
375x3

14" Box Squats (parallel for me, or slightly below)
bar x8
135x8
225x5
315x5
405x5
455x5 added belt here
495x3 wrapped knees/belt

omg i was so smoked after the last two sets

overhead presses
135x8
155x5
185x4 lol

my night was DONE couldnt breathe cause of allergies, i was yauhning every 30 seconds cause my body had zero O2 in it. good squat and bench workout overall though.

 

[brian1488]

[I love the routine .

I need your help please read my thread about the chart workout i was doing .if you can help me please do thanks

brian1488