Hello all!

Figured it's a new year and I have a new training system to go along with it that I should keep a little journal of progress and just have some place to bullshit and write down training, supplement and diet information I have going on.

If you have seen my thread about my new gym I am working out at then you know I am going in a direction different than I have in the past somewhat. For the first time since high school I have a coach training me in a group with a bunch of guys at a brand new warehouse gym facility catering to mainly athletes.
The DSD - Dynamic Sports Development- Athlete Training in Tulsa -Tulsa Sports Performance





I train for an hour 3 times a week (M/W/F) and then have optional solo GPP/Conditioning workouts on the boards on Tuesday/Thursdays I can go in and (will be doing this if I don't play basketball).

The workouts are centered around 5/3/1 with more athletic focus along with some other good accessory work thrown in and then finishing with hardcore finisher (such as Prowlers and such).

Should be a VERY fun time and its fun just to have someone tell you exactly what to do, check your form and push you harder with a group than you may solo. Basically with school dominating my life its better for me to have people hold me accountable and just hit it hard and get out.

So here we go!

Weights

I finished up the "Maxing out" part today with some squats. NOT happy with any of my numbers. I lost about 10 pounds over this last semester from stress, very little gym time and stims and it has killed my endurance and strength. I always regain it fast but was still a little embarassing from where I have been in the past.

Weight: ~180-182 ( Will get exact number tomorrow morning as my diet has been back on track today and feeling good!)

Box Squat: 265x6 (Should have gone at least 275 but getting back into things this felt good, also haven't box squatted in years.)
Bench: 275x5 (Again disappointing but should bump up fast once diet is in check and training is consistent)
Trap Bar Deadlift: 245x 12 (Program just really started and we are doing TB deads first and then moving to regular, the only thing I am a little disapointed about. )

in... strong upper body power to lower body power ratio... badass gym brah... whats the dues for that place?

Week 1
Monday Day 1

Still getting numbers on me and the brand new guys before starting 5/3/1 first week next week.

Start out with Foam rolling for about 10 minutes, then general warm ups getting a nice sweat going and increase mobility.

Box Squat
45x10
95x 5
135x 5
225x 5
265x 5

Superset: Kettlebell Goblet squat with press outward at the bottom position + Chin ups

A1. 32x 10 --> Chins (Full hang, max) 9
A2. 32x 10 --> Chins (Full hang add 2 reps) 12* bad math skills lol [6,9,1.5,1.5]

PROWLER

~25-30 yard Pushes with two 45s
Had 5 guys and just alternated for 10 straight minutes.
Hurts so good haha love prowler work.

Stretching

Finished up with band stretching, hamstrings, quads, hip flexors, ab/adductors to help decrease soreness and inrease flexibility.

Going to be a simple mostly GPP/Conditioning style week this week as we get everyones numbers into the program.

Originally Posted by PCT

in... strong upper body power to lower body power ratio... badass gym brah... whats the dues for that place?

Lol I know right? Thats more genetic than anything, no matter what I can and have always been able to bench a lot. I have gotten some big squat and deadlifts but much harder for me get to than a big bench which comes super easy. Hoping to increase everything with this program over next couple of months. Dues are $50 a month if you want to rock it solo or $230 or something (I got a discount so don't know exact number) for 3x a week training per month (like I am doing) you can do 2x also for a lesser price.

Originally Posted by Phelonyst

So in. Sick gym. wut r ur goals.

Regain and increase strength into some new terriitory....naturally lol, but big thing is get athleticism back and build hardcore conditioning.

Secondary is some fat loss and muscle gain. Definitely on my list but above is first.

sub a dub dubbed

Always curious about ways to take PL routines and tweak them more for athletics. I'd love to do something like that next off season.

Originally Posted by Golden7

I hate you grambo. Please tell your gym to move to my area. Kthxbye.

I will tell them to expand haha

Week 1
Day 2

Nothing much to report, still dialing diet in some but much cleaner than it has been for awhile. Getting it all together right now. Only way to make best progress is to be super detailed and not just wing it haha.

Played some "33" pickup basketball at another gym with my brother and some random guys. I loved basketball growing up and I have some skills but probably just above average ha and "33" or "21" are not my favorite games because my individual game is not super great. Its super defense and passing where I excel most and both those are more detriment or non existent in that game. Hopefully intramurals starts soon next month and me and the Pharmacy guys can put together a good team (by good I mean very few actual pharmacy people lol).

Anyway a good 1-1.5 hours of cardio is always a positive. Had some Pei Wei that's pretty calorie laden but it was free and parents wanted to eat together. Had like 1/4 cup of the rice and then orange peel shrimp and beef nom nom.

Should be a bench day today even though its still testing for the other guys. I actually get excited waking up knowing I have this in the evening haha

Week 1
Day 3

Bench Day

Pre: Foam rolling and warm up. I get a sweat and slight out of breath from warm up I feel ready to crush stuff after.

*Next week starting 5/3/1 wave 1, new guy got his bench numbers so the rest of us did some DB benching*

A. DB Bench
50x 10 (warm up)
80x 10
90x 10
80x 10

B1. Inverted Rows BW x 10,10,10
B2 Standing DB Overhead Press 40x10,10 35x10
(No rest through this other than walking back and forth and setting up)

C. Dips (BW Max reps) 18,11 (I was PUMPED for some reason ha)

CONDITIONING

5 Stations set up. 2 Rounds.
First Round: 1 minute continuous at each station/20 second to get to other station.
Second Round: 45 seconds work/15 Seconds "rest"

We all started different places but this was my circuit

A. Sledge Hammer slams on tire 10lbs (3 reps per side til time was out)
B. Renegade Rows 20lbs
C. Tire Flips (relatively small 100-200lb maybe?)
D. Backwards Sled Pulls 115lbs
E. Medicine Ball Burpees 20lb ball

srs

Diet on par today, probably need to get another meal in but I have no life right now so sleep a lot lol

Originally Posted by Phelonyst

I wud love to do a circuit program like that where stations r set up it's gotta be crazy motivating. Sick man.

Ya it was hard but I really liked it a lot. Getting back into the flow of things and in something so new and great for me is making me feel great. I need to chop off some of this BF definitely though. I lost a lot this semester when I got so swamped I missed a ton of gym time plus diet went out the door. Going to be talking to the coach about m personal goals so even when we work in a group he knows what each of us wants and may modify things personally for us. Not sure what I want exactly..... I want it all is the problem lol athleticism, stength, low bf and high muscle mass...... hmmmm ha

Week 1
Day 4

Went into the gym with a buddy of mine to do some extra work in to stay active. There was supposed to be something written on the board and couldn't find it..........until after we had done our own circuit haha

A. Circuit One

1. Tire Flips (200-300lbs I think)
2. 8lb Sledge Hammer slams
3. 52lb KB Swings
4. Keg Snatch (empty)

** 1 minute rounds/20 seconds rest for 2 sets

B. Circuit Two

1. Jack knife sit ups x 10
2. Russian Twists x 20
3. Sprint (down and back 20 yard turf)
4. Supermans x 10
5. Fast Jumping Jacks x15

4 rounds Continuous for time. Was about 5:30

Week 1
Day 5

(Foam rolling and mobility warm up as usual)

Short day today looking forward to heavy lifting coming next week.

A. Circuit Uno

1. Rack Pulls 245x 20
2. Chin ups BWx 12
3. Dips BWX 12

X3 as fast as possible

B. Circuit Duo

1. BEAR BB Complex
a. Hang Clean
b. Front Squat
c. Overhead Press
d. Squat
e. Overhead Press
Empty Bar x 10

2. Ab Wheel
a. Leg curls (not sure what to call these, bridge pulling legs under you)x10
b. Push ups x10
c. Mountain Climbers x10

4 sets of this

Then the post workout stretching.

Relatively easy day.

No real updates for the weekend. I might do some cardio of some sort today just depends on how I feel later.
Went out of town and diet went out the window since I wasn't prepared for it and she just moved so no food in the house other than going out. Oh well.

Starting to snow here so that's pretty cool I guess haha hopefully doesn't snow me in. Cooking up and getting all my meals for the week set up so I can get back on track with the first Wave of 5/3/1 coming up tomorrow. Looking forward to it.

Also tomorrow start taking a few things such as:

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Will probably be doing some EC 2x a day as well. Next Month will use Fat Smack since I sold all of mine this month haha

Can't wait, last week I got something in 5 days which is a great way to start getting back into routine.

CAAAARRRRRBS ready to go.

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Originally Posted by Grambo

CAAAARRRRRBS ready to go.

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fawk yea bro