DJ's training

[D.J. Satterfield]

Looking for any help or suggestions on exercises and volume, I have been powerlifting (clean-raw) only up until a couple of years ago. I am 41 yrs. young 6' 225#. That is when I got into strongman a little more. Usually powerlifted in fall-winter months and strongman in summer months. Now have decided to go strongman full time as I have some training partners and more equipment available. My weak point is definitely the log and overhead pressing. Need much help in this. Other events are pretty good and seem to be progressing some just not the log.

July 16 Gus Lohman Meet

July 18 Standing OHP 135x5 155x5 175x5 195x4 205x3 225x1(couldn't lock out)
Medium grip 2-board press 225x5 240x5 250x5 265x5

Narrow grip Incline Press 155x6 165x6 175x6 185x5

Standing OH Tri-Ext. 65x12 85x12 105x10

Chest supported rows 4 sets (increase in weight each set)

Side lat raises w/hold on rep 12 20#x12x2

Abs


July 20 Power cleans 135x5 155x5 175x5 175x5 195x5 210x4 225x1(miss)

One arm dummbell snatch 45x8 50x8 60x8 80x8

Pull-ups Bwx8x4

Barbell shrugs 255x12 275x10 295x9 315x8

Lying dumbell Ext. 30#x20x3

Barbell curls 85x10x3

Abs


July 22 Keg pressing
Keg carrying
Partial deads with thick bar farmers implements
COC gripper work

[D.J. Satterfield]

July 24 (Morning)

Squat 405x1 445x1 475x1 495x1 505x1 510x1 belt/wraps new pr for me

Zercher squats 315x5 350x5 385x4 hold each set last rep for 5-10 sec.

Speed Inclines 135x3x8

Hypers 50x8 65x8 75x8

Standing Calf raises 500x12 525x12 550x12

Hammer Curls 40x10 45x10 45x10 50x10

(Afternoon)

Farmers walk worked up to 260# for some 30' runs
Yoke worked up to 570# for some 50' runs
3" smooth thick bar hold for time

[D.J. Satterfield]

July 25

Standing OHP 165x4 185x3 200x4 200x4 200x3

Medium grip 2 board press 235x6 245x6 260x5 275x3
superset w/
Low pulleys 200x10 220x10 240x10 260x8

Narrow grip Inclines 165x8 175x8 185x6 195x6
superset w/
Chest supported rows 4 sets, increasing in weight each set

Standing OH Tri-Ext. 65x12 85x12 105x11
Side lateral raises 20x12x2 hold last rep for time 10 sec.

[D.J. Satterfield]

July 27

Hang cleans 135x8 155x8 175x8 195x2 195x3 (used straps) 205x2 (used straps) Don't know why the struggle between 175 & 195

Deadlifts of 4" box 405x8x3

Pull-ups Bwx9x4
superset w/
Shrugs 295x12 315x10 335x10 355x8

One arm dumbbell snatch 60x8 70x8 80x8 90x6

Lying dumbbell ext. 35x18 35x15 35x13
superset w/
Lying cable curls 140x12

Abs

[D.J. Satterfield]

July 29

Keg pressing for reps

Keg & Stone carrying

Farmers hold for time

Van pull w/harness up slight incline no rope

[D.J. Satterfield]

July 31 (morning)

Front squats (all 2" below parallel) 135x10 185x8 225x8 250x5 275x3 315x1 (needed help on this one) I have plenty of leg strength with these just can't keep the bar from rolling down my arms, have tried different holding techniques, nothing that has worked well yet

Step-ups 20" box 135x8 160x8 185x6

Stiff-leg deads 275x8 295x8 315x8 (something pulled in my back on these
superset w/
standing calf raises 3 sets

Speed OHP 115x3x8

Hammer curls 45x10 50x10 55x8 60x8

(afternoon)
12" Log press 100x8 156x6 176x4 196x1 (miss)

Yoke worked up to 530#x75'x2 (pulled calf muscle) not having a very good day with the old body

Stones load 210# & 230# to 57" box - 2 runs of these

[SBaier]

Looks great DJ ... are your afternoon event training sessions with Hammer?

[D.J. Satterfield]

Yeah Shawn, Fri. afternoons I just do some limited strongman stuff in my backyard, but on Sun. afternoons I lift with Eric at UNO. I am hoping to do that all winter long. Thinking about changing the Sun. morning workout to another day as might be doing to much on that day. Sometimes I run out of gas quickly with Hammer. Thanks, D.J.

[D.J. Satterfield]

Aug. 2

Seated OHP lockouts 135x5 155x4 165x2 165x1 155x2

Floor Presses 185x10 205x10 225x10 255x6
superset w/ low pulleys 220x10 240x10 260x10 280x8

Straight bar skulls 95x8 100x8 105x8 110x8
superset w/ barbell rows 225x8 250x8 275x6 275x6

Dumbbel flys 50x8 55x8 60x8

Abs

Shoulder really bothering me today, have had soreness now since powerlifting meet in April, just won't go away. No power off the pins on the OH lockouts. Shoulder strength is really frustrating.

[D.J. Satterfield]

Aug. 4

Power Cleans 135x8 155x5 185x5 200x5 215x4 225x1PR 235x1 (miss) had it up just couldn't get under it

One arm dumbbell snatch 70x8 80x8 90x6 100x5 (last set, first two on each arm couldn't quite lock out, other three were fine)

Pull-ups BWx10x4
superset with
Barbell Shrugs 295x10 315x10 345x8 365x8 (last set with straps)

One arm rope push down 55x10 60x10 65x10
superset with
Lay down cable curl 150x10x3

Felt pretty good today, best since the Gus, getting my head right.

[SBaier]

That last line was just what I was looking to read!! Gotta get your mind right to be strong!

[D.J. Satterfield]

Yeah Shawn, just really frustrated with this log press and all the nagging injuries but decided to just get my head back into it and let the chips fall where they may. That article on OH pressing in the one thread had some very helpful info for me, so between that and working with Eric on some things I am going to really focus on improving the log over the winter. Thanks for any input.

[D.J. Satterfield]

Aug. 5

Core work

walked with 45# plate locked out overhead 240'x2
walked with 100# keg locked out overhead 200'x1 240'x1 200'x1
tried pressing 160# stone overhead to walk with but couldn't quite get under it

40yd. sprintsx7
1/2 mile walk

C.O.C. gripper work

Pretty good workout overall, back was still sore from yesterday. Trying to scale down Fri. workouts as to not overtrain. Going to switch workout days after the next two meets are over.

[D.J. Satterfield]

Aug. 7 (morning)

Squat 315x5 365x5 405x5 425x5-old wraps 455x3-old wraps 475x2-old wraps

High feet together leg press 6 plates ea. sidex10 7 platesx10 8 platesx10

Leg curls 110x8 130x8 140x8 150x8
superset with
Standing calves 450x10 500x10 550x10 600x10

Speed bench 185x3x8

Hammer curls 50x8 55x8 60x8 65x8

Everything felt pretty good today

(Afternoon)

Conans Wheel 380x2 laps 490#x2 laps 600#x1 1/4 laps 600#x1 1/2 laps

3" Thick bar hold 275#x1 min. 315#x45 sec.

Both workouts felt really good today, definitely helps having the right mental state of mind.

[D.J. Satterfield]

Aug. 8

Standing OHP 165x5 185x4 200x3 200x4 (couldn't quite get under #5)

Floor presses 205x8 225x8 250x6 275x5 (needed some help w/ #5)
superset w/
Low pulleys 220x8 240x8 260x8 280x8

Straight bar skulls 95x8 100x8 105x8 110x8
superset w/
Dumbbell rows 90x8 100x8 110x8 110x8

Dumbbell flys 55x8 60x8 70x8

Abs

Felt pretty good overall, still struggling with OHP but second 200 set was better as I really focused on leg drive and dropping under the weight. I will work out moderately Wednesday and then rest for the Heartland on Satuday.

[SBaier]

DJ

Good job tonight! Try doing strict presses in addition to the push presses or jerks. This will help with your raw OH strength. I started doing strict OH work early this year, and it helped me a lot in developing my pressing strength.

[D.J. Satterfield]

Thanks Shawn, I'll make sure and incorporate them when I get back to a normal schedule. Got the Heartland this week then going to Columbia the following weekend. I should get back on track after that. I'll see you Saturday.

[D.J. Satterfield]

Aug. 10

Hang cleans 135x3x3

Pull-ups BWx5x3

One-arm dumbbell snatch 65x5x3

One-arm rope pushdown 55x20 65x20

Lay down cable curl 140x12x2

Barbell shrug 225x15x1

Abs

Feeling pretty good, was hard not to do more tonight but "others" have said this is what is best. Last workout before Heartland, I am definitely ready to go.

[D.J. Satterfield]

The day didn't start off real well with it raining at comp. time. Our promoter asked if we wanted to go on or call it and we all concluded we definitely wanted to compete. Shortly after we started the rain stopped and the day truned out ok. I think alot of us just didn't have that zip after the rain and the gloomy day ahead.

1st event Conans wheel 600# I did ok but not as far as I had wanted, made 1 1/4 laps, wanted a minimum of 1 1/2 hoping for 2. Bar diameter was larger than I had trained with, threw me off a little but no excuses, just train that event harder. 5th in this.

2nd event Log press for reps 200# Kind of tough to get any leg drive after doing the conans wheel. Three guys got three reps and four got 0 reps, I would be in the four category. Once again the log was my demise. It is definitely going to my number one PRIORITY this winter.

3rd event Yolk 500# I had a good run in this, everything felt good and finished in 11 seconds, only problem was my calf pulled again making walking a real chore the rest of the day. 4th in this.

4th event 2 1/2" fat bar hold for time 275# I did pretty good in this, the most boring of events. 1 min. 10 sec. 2nd place

5th event deadlift/farmers medley 300#? dead/ 200# 1 3/4" grip farmers This was an interesting event to say the least, but was a medley so I didn't mind as I usually do well at these. I would much rather be moving than doing something static. We did 5 reps with the deadlift apparatus (hexagon shaped Detroit bar I believe) and then 60' turn and back 60' with the farmers. 37 sec. 2nd place

Overall 1st place in masters (3 of us) 4th overall lwts (7 of us). My performance was average to a little above as I thought I could have done better in the conans wheel. I was only 1 pt. out of third so for my first comp. back in the open lwts. did fairly well. Get ready for the Mid-Missouri Strongman next weekend. Thanks to Eric, Shawn and Jenna for all the help and support.

[D.J. Satterfield]

Aug. 14

Just did some light recovery work with Eric, Shawn and Bob. Sled dragging and green band ab work. Felt good to loosen up. Back at it tomorrow.

[D.J. Satterfield]

Aug. 15

Squats 315x5 365x3 405x2 425x3(old wraps) 455x2(old wraps)
had no pop out of the hole, don't know if I am still a little tired from meet Sat.

Deadlifts 135x5 225x5 315x5 405x5 455x3
these felt pretty good, starting to warm up

Strict OHP 95x8 105x8 115x8 135x6
need to keep doing these, definitely different from push press

Hammer curls 40x8 42.5x8 45x8 47.5x8 1 min. rest between sets

Light abs

Overall, ok workout, just lacking a little zip tonight, didn't want to do or push to hard with Mid-Missouri coming up Sat.

[SBaier]

Looking good DJ - best of luck Saturday! Stay focused on the contest this week, and then open things up when you get a stretch of time with no contests.

[SBaier]

Sorry I missed your call(s) last night, I was out with some friends and didn't get your message until late. Either pm, email or call me. I will be on the road today from 2:00-7:30/8:00, but should be able to talk if you call on my cell.

[D.J. Satterfield]

Aug. 17

Hang Cleans 135x5

Pull-ups BWx5x3

Bench 225x3x3

One-arm rope push down 55x20 65x20

Lay down cable curl 140x12x2

Barbell Shrug 225x12x1

Light Abs

Stones 160, 210, 250 to 50" 2 runs

Felt pretty good tonight except for shoulder, bench really bothered it. Ongoing problem for a few months, hopefully rehab it during winter. Last workout before the Mid-Mo this weekend.

[SBaier]

Best of luck DJ! Kick some ass!

[D.J. Satterfield]

Thanks Shawn, just resting up but ready to go. Looking forward to the car deadlift and stones. I am 80%-90% on doing the McPherson show now, looks kind of interesting, not sure about the throw for height. I'll go open MW if I do it. I booked a room just in case, not much available for rooms there so if you need one I suggest you do it now. I see Craig Erlich (sp?) is competing in 231's at McPherson. He's cutting down from 265?

[D.J. Satterfield]

Mid-Missouri Strongman

Well, today went much better than last week, the weather was nicer (high 80's with alot of humidity and mostly sunny) and just a better performance all-around. Oh yeah, thanks Eric for the little pep talk before the viking press.
I was told this show was quite unorganized last year but I must say it was very well run this year. For the second week(show) in a row I competed against the lw open guys to continue to see how I do against the younger guys and to do the heavier weights than the masters.

1st event Viking press 185# 2 min. time 31reps Tied for 2nd
This turned into a cardio event, I was very happy with my reps as my OH pressing sucks. Hammer had told me use my legs until they run out, then you'll have arms left, great advice as I really got a good rythmn going with my legs. Watched my tape over again and had 32 reps but only got credited for 31, oh well, happy with this. Shoulders were very fatigued after this for awhile.

2nd event Farmers/Tire Medley 220# farmers 50' 600# tire 50# both on a slight hill Finished in 50sec. 3rd
I was pretty happy with this as everything went pretty smooth, lost part of a callus which has never happened to me before but it didn't prove to be a problem the rest of the day.

3rd Car deadlift 18" dead facing away from car Toyota Camry This felt like around 550# in hand give or take. 3rd
I thought this was going to be very hard looking at it but it proved to be not so bad. Another cardio event. I got 22reps in 1min. Second place had 23reps 1st 31reps the rest of the guys repped in the teens. After this event I was wasted for quite awhile, my quads were smoked and I got a little dizzy for awhile.
That event went pretty well for me but took the most out of me by far. I just wish I had got that one extra rep, it would have helped in the standings.

4th event Stones 225, 240, 260, 300. 330 all to 55gal. barrels 3rd
This event went pretty well for me also as I loaded the first four stones in 20 sec. and then couldn't get the last one. I had it off the ground a couple of times and just couldn't get it lapped. I will get it next year.

5th event Conans Wheel 500# 4th I had a great run going for myself considering I have only done this event a handful of times but came up 1' short of the 3rd place competitor, I wish I had somebody telling me I was that close as I could have fought out that extra foot but was happy with the distance. I made it 2' short of 4 full rotations. I went 258'.

6th event Firetruck pull w/harness 5th
After the promoter tried and Pro Eric Todd tried, it was decided we would pull a flatbed truck with a trailer attached. We had a good 1/2 hour delay or better between the 5th event and this one so we were starting to tighten up. We had no guide rope which really wasn't needed. I had a decent run on this but had a terrible start as my feet weren't place properly. Had I had a better start I think I could have finished maybe 3rd in this.

Overall I was very happy with my performance, especially the viking, dead & conan. Woulda, shoulda, coulda, one more dead rep, one more foot on the conans, I might have placed higher, but hey, more motivation for next time. I definitely like competing in the sun and heat rather than overcast, gloomy weather. I feel I can hang and compete with these younger guys, beating some and getting beat by some but at least being competitive with them. Overall I finished 4th out of 10 in the lw. 4th out of 6 in lw 231# and 2nd out of 3 in the master lw. On a side note, one of the freakiest things I have seen happened during the conans wheel. This 24yr. old kid doing his first show, who was using this stuff for the first time, made five rotations with the conans wheel at a very fast pace when he stopped at the start/finish line and asked how many that was and said that was good, he then looked down so he could position the apparatus on the line for the next competitor to go. One can only wonder how many more rotations he had in him. By the way he won our weight class(231#) and overall lw.

[SBaier]

GREAT JOB DJ!!! I was happy to see the viking press went well for you! Great job with the stones - speaking of which, I have two new kids for you! I just need to spray paint the weight on them and they are ready!

Did Hammer compete down there or did he just go down to yell at you?

[D.J. Satterfield]

No, actually I called him in Omaha from my cell right before I was ready to go, would have called you also but wasn't sure if you were back in town. Just needed a little of that Maverick Muscle karma to get me going :) I'll call you about getting those little rocks from you.

[SBaier]

Call me sometime this week, and we can talk. Great job again!

[D.J. Satterfield]

Aug. 23

Squat to 12" Box Narrow Stance 225x5 275x5 315x10(belt) 365x5(belt)

Pull-throughs 100x10x4

Push-away calves 330x12 350x12 370x12

DE Incline Bench 135x3x8

Supinated dumbbell curls 40x8x2 50x8x2

Dumbbell swings above head 40#'s 50#'s getting used to this for throw for height at next comp. Hopefully get an implement in the next week or so to practice with.

Light Abs

Took it easy today as I am still a little sore from Saturday's competition. I didn't realize how sore until I got going so didn't want to overdo it. First time I have squatted this narrow (shoulder width), usually squat wide. It felt pretty good, have to focus on sitting back. I will probably take it easy this week and then start in hard Sunday. Next comp. Sep. 25 in McPherson, Ks.

[SBaier]

Do some lighter weight; higher rep lifts this week for recovery. Also, try to keep the GPP up (you are in great shape - don't take any steps backwards at this point).

[D.J. Satterfield]

Aug. 25

Standing OH Dumbbell Press
(Palms facing in, strict no legs) 20'sx20, 30'sx15, 40'sx15, 50'sx10, 55'sx10, 60'sx7, 65'sx5

Close Grips 185x8x4

Upright Rows 95x8 115x8 115x8

Close Fly Machine 145x10, 160x10, 175x10, 175x10

Standing OH Tri-Ext. Dumbbell 30x10x3

Machine Preacher Curls 90x10x3

Abs

Felt better tonight, most of the aches and soreness from the weekend are gone, the strict presses I hope help my log press, they sure are different not using leg drive. Workout tomorrow will be fairly light and then Sunday start back hard at it.

[Jessejobe]

DJ this is jesse from the heartland comp. How in the heck do you handle all this competing? I wish I had the time and money to be able to compete all the time. Way to go on that last contest.



Jesse Jobe

[D.J. Satterfield]

Hey Jesse, lost your #, does Joe have it or is it in CB phone book. Thanks, yeah last week went pretty well, don't do much else so save all my time and money to compete. Remember I am much older than you so am running out of time:).

[Jessejobe]

If you want my e-mail is casinonman@hotmail.com. E-mail me and I send it back to you.


Jesse Jobe

[D.J. Satterfield]

Aug. 26

Wide grip front pull downs 140x10 160x10 180x8 200x8

Reverse grip bent over rows 185x8 205x8 225x8 225x8

Chin-ups BWx7x3

Barbell shrugs 315x8x3

Rope pushdowns 100x10 110x10 120x10

Lay down cable curls 130x10x3

Abs

Felt ok tonight, not real motivated, ready to get back to heavier training but I know I needed the lighter week after the two meets back to back. Looking forward to Sun. to squat. (We'll see if I still think that afterwards)

[SBaier]

I thought you and Hammer were going to event train on Sunday?! Are you doing both on Sundays again??

[D.J. Satterfield]

Going to event train on Fridays unless weather is an issue then on Saturday now that Eric is leaving.

[D.J. Satterfield]

Aug. 28

Front Squat 135x8 185x6 225x5 250x5 275x3 295x3 315x1 missed #2 as bar rolled off my arms on the way up, otherwise would have had it 335x1
I really fight keeping the bar from rolling on these. The heavier I get I usually need a little spot under my elbows to prevent rolling. The weight usually isn't a problem, it is the bar rolling. I really try to focus on keeping the elbows up and bar placed high.

Lunges 135x6 165x5 185x5 185x5

SLDL 250x6 275x6 295x6 315x4 (losing grip)

Calves Standing 525x8 550x8 575x8 600x8

DE Push Press 135x2x8

Tate DB Press 30'sx15 40'sx12 40'sx12

Tire Flip 450#x60'x2

[SBaier]

Looks like you got after it today - nice!

By the way, it was nice meeting your son today. We got the stones in the back of his pickup, and they are on the way!

[D.J. Satterfield]

Stones made it back it one piece. Thanks for helping him. Yeah, he is a pretty good kid. He didn't get back until after 11:00 so not much sleep for me.

[D.J. Satterfield]

Aug. 29

Push Press 135x5 155x5 175x5 x190x5 205x2 215x1(miss) 185x5
Felt pretty good but I have so far to go, just have to keep working on them, especially dropping under the weight

2-Board Close Grip Bench 225x8 240x7 255x7 275x3

Lying Tricep Ext. Straight Bar 95x12x4

Chest Supported Rows 180x10x4

Side Lateral Raises 20'sx10x3 hold rep #10 for 10-15sec.

Hammer Curls 60x8x2

Abs

Overall, felt pretty good tonight, just SO frustrating with the overhead work but just trying to stay positive as there is nowhere to go but up. I've been without a log for over a month, hopefully it arrives soon as working it will help.

[Jessejobe]

When are doing another strongman comp DJ? I am hoping to do one again in the spring. Who you getting a log thru, I want to get another so I can have some variety.


Jesse

[D.J. Satterfield]

Hey Jesse, I need to call you, just been busy with work and training. My next comp. is Sep. 25 in McPherson, KS. It will probably be the last one of the year. I am getting my log through Scott Tully, he competed in HW at the Heartland. Check out KCSTRONGMAN.COM and you can get ahold of him. I am getting pretty close to having my conans wheel done and then have to get a yoke as right now I hang kegs off a pipe to do it. Also, just got a 270 and 305 stone to add to my others.

[Jessejobe]

Is scott the one who owns BS olympic equipment. If so I talked to him. Probably need to email him again. Thats cool you got your conans wheel almost done. I have a yoke if you ever want to practice with one. I would like to get together for a stone workout sometime as I have one stone that is 240 but it is rough and easy to pick up because of this. Anyway whenever you want to get ahold me go ahead.

Jesse

[D.J. Satterfield]

Aug. 31

Deadlift Rack Pulls (bar at knee) 135x10 225x8 315x8 405x5 455x5 495x3 545x3 575x2 600x1 (PR)

One Arm DB Snatch 70x8 80x6 90x5 100x4

Hypers 50#x8x3

Pull-ups BW+#10x8x4

Leg curls 130x8x2 150x5x2

Barbell Shrugs 315x8 365x8 405x6 405x6 (used straps on 405's)

Preacher Curl Machine 90x15x2

Abs

Felt pretty good tonight, happy with the rack pulls and starting to add weight to my pull-ups. Event training on Friday.

[TimNassen]

nice pulls out of the rack -
tim

[D.J. Satterfield]

Sep. 2

Strict Keg Press 100#x8x3 Tried 150# keg but couldn't get hand under it to parallel press from the cleaned position. Used staggered grip to clean it. The 100# keg I can clean and press with the parallel hand grip from the start.

Farmers Walk (I use 5' oxygen cylinders with a 1 3/4" smooth handle)
200#x60' turn 60' backx1
215#x60'x1
230#x15'x2 Never tried this heavy on these before (I hang weights off the handle brackets with chain) The rough terrain and incline in my yard doesn't help when I get heavier with these, should be able to get farther, next time I will)
The weight was slipping out of my hand everytime I hit a low spot, would be much easier on concrete of a hard surface or with regular farmers handles. I like these thicker handles as I think it helps when I compete with the smaller ones, just hinders how much weight I can add. Also, pulled my calf muscle again (after the 230# sets) so I have to deal with that, oh well.

Yoke (I hang kegs from a bar on my back, they wobble all over)
300#x70'x2 380#x70'x2 410#x70'x2

Tire Sled Drag 100#x100' backward 1 min. rest then 100#x100' forward, good speed on both of these
150#x100' backward 150#x100' forward not very fast on these

Felt pretty good tonight, still a little sore in my upper/middle back from Wed. rack pulls and one arm snatches. My yard definitely holds up some progress and makes things much harder but in a way that is good come contest time.
The farmers (230#) kind of ticked me off but I'll just use it as motivation. I may have to get regular set just so I can lift the heavier weights as these thick handles are tough with the heavy weight. Overall happy with the progress so far and just keep plugging away.

[D.J. Satterfield]

Sep. 4

Narrow Stance Squats 12" Box 135x5 225x5 275x5 315x5 365x5 405x2 (got all out of the groove on these, don't know what happened) 430x3 (old wraps) 455x2 (old wraps) 480x1 (old wraps) missed (started out of hole and got stuck)
I felt pretty good doing these, just not used to that narrow stance, very awkward for me, started to creep an inch or two above box on last two sets.
Still well below parallel.

Pull Throughs 100x12 130x112 150x12 150x12

Leg Curls 130x8x2 150x5x2

Calves Push Away 350x10 370x10 390x10

DE Incline Press 155x3x8

Hammer Curls 50x10 55x10 60x10 60x10

Felt good overall today, was fairly happy with the squats as I am not use to that narrow stance. I am going to try and push it over 500# like my wide stance one. I am using less and more wore out gear (wraps) than when I powerlifted as to use my own strength. I never used much more than a good belt and new wraps anyways.

[SBaier]

Squat looks good DJ - keep pushing it!

[D.J. Satterfield]

Sep. 6

I decided to bench today for a change in things. I haven't done a real bench workout since April when I last did a powerlifting meet, not that I've missed doing them that much as I don't have a great bench anyways. I always bench raw.

Bench 135x8x2 185x5 225x5 250x5 275x3 300x1(missed #2) 315x1
330x1(missed)
Actually was pretty pleased with this after so long off and my shoulder problems, still close to my max. Not alot of drive off my chest as my shoulder would really pull, same problem as coming off my chest with the log.

Strict Standing One Arm DB Press 45x10 50x10 55x10 65x10

Rope Ext. 120x20 130x15 140x15 150x15

Dumbbell Rows 100x10 110x10 120x10 120x10

Front DB Raises 40x8 45x8 50x8 50x8

Abs

Overall, pretty good workout, felt good tonight.

[Jessejobe]

I tried benching the other day and it was just pathetic. All I could manage was 275x2 and I couldn't get 300. Before I started training strongman I was hitting 350-365 consistently raw. I am going to start doing close grips, hopefully I can hit something decent with them one of these day. Anyway nice job on the benching.

Jesse

[D.J. Satterfield]

Hey Jesse, Yeah I was pretty happy with my benching the other night considering how long it was since I had last benched. It has always been my worst of the three PL's so I really don't get excited about it. Just decided to do it for a change. I think if your overhead and tri's stay strong your bench will always be there with it.

[D.J. Satterfield]

Sep. 8

Deadlifts off 4" box 135x10 225x8 315x6 405x5 455x3 480x1 505x1 (miss, got 1/2 way up) 505x1 (miss, almost had it, just couldn't get it locked out)

Hang Cleans 135x8 155x8 185x4 185x4

Close Grip Pull Ups BWx10x4

Barbell Step Ups to 16" box 135x8 155x8 175x8

One Arm DB Preacher Curls 40x12x3

Abs

Event train tomorrow, see how it goes as I have been feeling a little tired lately, overtraining? too busy? don't know just yet. I started my last night class this week so Mon. & Wed. nights are school nights which means I have to do back on Thur. and event on Fri. Events on Fri. after back workouts the night before might be tough but it is only for 10 more weeks then I can change days back up.

[D.J. Satterfield]

Sep. 9

Keg Yoke 300#x50'x2 350#x50'x2 410#x50' then carry 200# keg back 50'x3

Stones to 50" 160# 210# 250# 270# (miss) would have had 48" 305# couldn't lap it
210# 250# (miss) would have had 49"

My back was very sore and fatigued from deadlifting yesterday so I hope that was the problem with the stones today. I have never missed a 300# stone in competition up to 48", so the deadlifting is the only thing I can think caused the problem today. I was very pissed about it either way. I decided to say screw it and start digging the 3' hole for my conans wheel center post. I am going to lighten up the weight and volume for next weeks workouts and see if it helps get some more zip. If not then have to look at re-doing the workouts.
I need to stick to the light week, heavy week like Shawn said instead of always trying to go heavy. I should know this anyways from my powerlifting.

[SBaier]

Don't let one bad workout break you... just keep on track and your goals will be reached.

[D.J. Satterfield]

Sep. 11

Squats to 14" box 135x8 225x5 275x3 315x2 360x10 360x10

Zercher Squats 315x6x3 each 6th rep hold for 5 sec.

Stiff Leg Deads 225x8 245x8 265x8

Seated Calf Raises 180#x10x3

Laying DB Ticep Ext. 35#x15x3

Hammer Curls 50x10x3

Felt much better today, went back to some old training schemes. I think I just need a break from maxing out everything I do. Stop getting caught up in heavy, heavy, heavy all the time. Mix it up. Just keep moving ahead and I will find the right set/scheme/workout combination. I know Shawn, positive thinking is everything, I just hate failure or missing something. Use it as motivation for the next time.

[D.J. Satterfield]

Sep. 13

Seated (on a bench) OHP 45x15 45x15 65x12 85x10 105x8 125x6 135x6 145x4 155x3 165x (miss)

CG Bench 135x8 185x8 215x8 250x3

Front DB Raises 40x8 45x8 50x8
superset w/ Rear DB Raises 40x8 45x8 50x8

Tricep Push Downs 90x10x3

Fly Machine-Close 175x10x3

One Arm Preacher Machine Curl 50x10x3

Abs

Overall went pretty well. I just tried to do some different things tonight that wouldn't aggravate my shoulder any more than it already is. Those OHP's tear the crap out of it. If I could ever heal it up maybe my OHP would move up. I notice I don't have the strength for CG's after doing OHP's that I would have by doing them first. I'm really just trying to hold it all together for this last meet in Kansas. I have a ton of nagging injuries I'm dealing with and probably need to take some time off and rest/heal them. I'm not always the brightest when it comes to the rest thing though as I am already contemplating a November powerlifting meet. Some of us just never learn.

[SBaier]

DJ - As soon as your done with Kansas, we need to get together and work on your OHP. I know how strong you are (Hammer and I have discussed this before), and I don't think strength is an issue here. I'm not sure if it is training or technique. I know it would help if you stick to a WS style of training the OHP - DE and ME! Keep fighting, once we get your OH fixed, you are going to be a tough SOB at 231 - open or masters!!!! Then we can work on my deadlift and foot speed! :rolleyes:

[D.J. Satterfield]

Yeah Shawn, it could be all of the above but I think you are right with the training type or technique, I will definitely get with you on it. Keep on those partials and box deads and I'm sure yours will go up, I especially like the box deads as I have always done my deads off of plates leading up to a PL meet and it has worked well. I am going to give those Vanco's a shot too as I used to do something similar to those. Thanks for the input.

[D.J. Satterfield]

Sep. 15

Vanco Squats from open rack 135x8 225x8 315x5 365x4 405x(miss) 385x2 405x1 These are very awkward starting with the weight at that position, need to find out if you are to use a power rack off the pins. You could ride it up the support bars then. I'll have to see which is right, all I know is doing them off this type of rack makes them like a sort of good morning in the beginning of the movement if you don't sit back enough. I like them, just have to figure out if I am doing them right or not.

Partial Deadlifts Bar Below Knee 135x5 225x5 315x5 405x5
Partial Deadlifts Bar At Knee 495x3 545x2 580x1 610x1 (PR) a little hitching toward the top on the 610

Pull-Ups BW+#25x6 BW+#25x5 BW+#25x5 BW+#25x5

Barbell Shrugs 315x8 365x8 405x8 (no straps on 405 this week)

Pull Throughs 120x10x3

Overhead Tricep Rope Ext. 120x15x3

Felt really good tonight, especially on the deads, was real happy with those tonight. I just have to figure out the proper way to do those Vanco squats or if I am doing them right already. Events tomorrow.

[Jessejobe]

Pretty nice workout, quite the workload you did there. I am sensing my competitive side by seeing you did 610 on the rack DL. I might just have to do them again next week and go for 620.


Jesse

[D.J. Satterfield]

Sep. 16

Log Press 12" 105x8 105x8 135x8 155x6 175x4 201xmiss 201xmiss 201x1 (PR)
Log Cleans 12" 226x3 251x1

Farmers Walk 1 3/4" Handles 200x60' turn around 60' backx1 215x60' turn around 55' backx1
230x35'x1 230x35'x1

Well, tonight was the first time I had touched a log in 5 weeks. I was very happy to finally get the 201# (I have some odd weighted plates) as pathetic as it is. I have to go with anything positive on the log press. That 12" log is just a load for me, right in your face, but I know it will get better now that I can practice it. The farmers went better than last time as I added quite a bit of distance to my previous outing. It is just a pain in the ass having those oxygen tanks banging off your legs, knocking you all over the place while you are trying to walk with them in the yard. I figure it just makes using a regular farmers implement in a meet that much easier. Overall, very pleased with the workout, starting to get focused on Kansas.

[Lance Peterson]

Gongrads on the PR. Great feeling!

[TimNassen]

good work with the log - now that you have one to do events with you will see a steady improvement -looking forward to seeing everyone next weekend
congrats on the PR
tim

[Jessejobe]

Nice work on the log man. The farmers weights look pretty good to. I can't wait tell we can get together for a workout. It should be quite the good time with both of us being quite equal in alot of things. Although if I ever had to squat with you I would be in big trouble.


jesse

[Jay O'Neill]

congrats DJ!!! The log is my nemesis as well. Keep up the good work.

[D.J. Satterfield]

Thanks Jay, it is a very weak PR but one I have to go with, it means alot with all of your guys encouragement. Coming from powerlifting, I focused more on my squatting and deadlifting than any benching or overhead work, so I have a long ways to go.

[D.J. Satterfield]

Sep. 18

Squats to 12" box 135x8 225x5 275x3 315x2 370x10 370x12
All sets to about 1" above box, nice and deep, my second set of 370 I had to have some help on rep #12, I had an old training partner spotting me and he "decided" I would do 12 instead of 10 on my second set, how thoughtful of him. My plan is to add 10# each week and get as many reps as I can and then do the Vanco squats during the week. This should keep me in good shape for strongman and powerlifting if I decided to do a PL meet this winter. Probably should heal up though.

Zercher Squats 315x6 335x5 355x4 held the last rep of each set for 5 sec.

Stiff Leg Deads 235x8 255x8 275x8

Seated Calf Raises 180#x10x3

DE Bench 185x3x8

Preacher Curl Machine 80x10x3

Good workout this morning. The squats about made me puke (starting to adapt to the higher reps) but felt good, like only squats do, but a real good workout.

[D.J. Satterfield]

Sep. 20

Incline Press 135x8 165x8 185x6 205x5 225x3 245xmiss 245x miss
The last three sets were really hurting my shoulder/bicep so I didn't want to push any harder this close to the contest. Also, I started doing a pause on each rep and I am going to do this with all my pressing movements from now on as I think this helps simulate the log starting from a dead stop on your chest.

Floor Press 225x8 245x8 275x5 help w/#5

Rear Delt DB Raises 40x8 45x8 50x8

Close Fly Machine 175x10x3

Push Downs 90x10x3

One Arm Preacher Machine 50x10x3

Abs

A decent workout, nothing exciting, not wanting to push to hard before meet. Shoulder is really bothering me, definitely need to get it looked at after Kansas. No excuses though, its showtime this weekend!!

[SBaier]

Good luck this weekend DJ and have some fun!!

[D.J. Satterfield]

Thanks Shawn, I'm as ready as I am going to be. I'll have a short, light workout Thursday just to get the blood pumping and rest until Sunday. I have got to get my arm looked at then as it is very sore right now. Alot of ibuprofen and ice between now and Sunday.

[D.J. Satterfield]

Sep. 22

Hang Cleans 135x3x3

Wide Grip Low Pulleys 150x6x3

Wide Grip Front Pull Downs 150x8x3

Barbell Shrugs 225x8x3

One Arm Rope Pushdowns 55x15x3

Lay Down Cable Curls 100x8x3

A real light workout just to get some blood flowing. Rest until McPherson on Sunday.

[Jay O'Neill]

nice and easy workout for you! Good luck at McPherson! You do great. Look forward to heain about it.

[D.J. Satterfield]

Thanks Jay, hope to do well and come home in one piece.

[Jessejobe]

Good luck at the contest. Can't wait to hear how you do.

Jesse

[D.J. Satterfield]

Thanks Jesse, hopefully all will go well, I'll check with you when I get back.

[SBaier]

What happened DJ? I read in Mike's journal you blew out your calf/achilles - what is going on? :confused:

[Mike Westerling]

..in my journal. What happened? I pray to God it's not your achilles. If it is let me know. I tore mine about 6 years ago and had to get it re-attached.

[Jay O'Neill]

Hey DJ I have great test for your achilles if you want to know if it is ruptured...
Lay face down with knee bent at 90 degrees. Have someone squeeze you calf and if the foot move... tendon is intact.
I hope all is well!
Jay

[D.J. Satterfield]

Thanks Jay, I won't be able to take someone squeezing my calf, it is way too sore. The pain is in the calf area all the way around from left to right side not really down around the achilles but guys at the meet that had torn achilles before said that it could still be that. It just really freaked me out when I felt something pop in my calf. I'll see what the doc says in the morning.

[Mike Westerling]

..It may be a good sign that your calf hurts. I felt no pain in anything until after the operation. It just felt numb down around the ankle and my calf was up behind my knee. There was no mistaking what happened. One look and you knew I was f@#ked-lol. They say it's better to tear the calf becuase the blood supply is so much better the healing process is twice as fast. My achilles took forever. Now it's 3x the size of the other one with all the wire they used to tie it back together-lol. I hope it's just a minor tear and your on your recovery is quick!
Let us know when you find out,
-Mike

[Jay O'Neill]

sounds more like a calf tear. Achilles is BAD and feels like it is a kick in the ankle when it happens. Sounds like your pain is higher up.
well good luck and ICE ICE ICE ICE.

[D.J. Satterfield]

Thanks guys, I'll post the outcome tomorrow.

[TimNassen]

good luck at the DR. tomorrow-not many would have gotten up and finished the keg run - none would have tried the load medley-like my grandma use to tell me "more brawn then brain- is not a good thing" hope all goes well tomorrow - call and let me know
tim

[D.J. Satterfield]

Well the first doctor visit is in, I tore the medial head of the gastrocnemins, or in my words my calf muscle is tore. The achilles is supposed to be intact. I am going to another doctor tomorrow for another opinion on it and future training, the guy tomorrow used to be a team doctor for a semi-pro basketball team. For now, I am having a very hard time walking so we will see what tomorrow brings. All I know is it had better be fixed by May for Salina.

[Jay O'Neill]

TWO WORDS for YOU!!!

PHYSICAL THERAPY!!!! they will straighten you out and have you up in no time!

[Mike Westerling]

..if you play it smart. Good luck and speedy recovery! Keep us posted on your rehab.
-Mike



Well the first doctor visit is in, I tore the medial head of the gastrocnemins, or in my words my calf muscle is tore. The achilles is supposed to be intact. I am going to another doctor tomorrow for another opinion on it and future training, the guy tomorrow used to be a team doctor for a semi-pro basketball team. For now, I am having a very hard time walking so we will see what tomorrow brings. All I know is it had better be fixed by May for Salina.

[Jessejobe]

Good luck on your recovery DJ. Injuries suck but we always come back stronger.

Jesse

[D.J. Satterfield]

Sep. 27

Lying Skulls Straight Bar 45x10 75x10 95x10 115x6 135x2

Seated Smith Machine Front OHP 135x10 155x8 185x5

CG Bench 185x8 205x8 225x6

Front Plate Raise 45#x10x3

Hammer Curls 45x10x3

Just going to take it easy this week and see if I can get back at it on Sunday, depending on what the doc says.

[ClayEdgin]

Best of luck on your recovery DJ. You showed a ton of heart finishing out the event despite a bad injury.

[D.J. Satterfield]

Thanks Clay, I don't know if it was heart or stupidity.

[D.J. Satterfield]

Well here is my contest day story. It was about 90 degrees with no wind, pretty nice day, just real warm for this time of year. I competed in the 231# open again instead of the masters. Once again I wanted to try the heavier weights and see where I stacked up against the younger guys. There was 6 in my weight class and 10 overall in the MW division.

1st event 12" Log Press for Max. This event I sucked at as usual, with any luck it will be better next year. I opened at 180#, then hit 190#, going for my contest best 200# but missed. After watching video of it, I definitely need some technique work, I never pull my head through until the end. I finished in 5th.

2nd event Farmers Walk- 240# 80' no turns I did really well in this, finishing in 9.5 sec. to take 2nd. After this I could feel a little soreness in my calf, if I had only know what was coming.

3rd event Weight for Height I had never done before until today. It actually went real well, I threw 11' which I was more than happy with as I had no idea if I would get it over 8' or not, I just had no idea of what to expect here. I got 3rd as I tied the guy that got 2nd at 11' but he did it in one attempt and I didn't get it until my third attempt.

4th event Yoke/Keg Carry Medley Well, here is where the day, or competitive side of it ended for me. It was a 550# Yoke and I think a 205# keg. 40' down with the yoke and then 40' back with the keg. First mistake I made was changing the height of the yoke at the last minute. I usually ride it higher off the ground than I did today. I took off real good and then saw the guy next to me getting ahead, so I tried to go faster and dropped it, picked it up and went again for awhile when the explosion in my calf went off, (I felt a massive pop in my calf) dropped it again and somehow got it across the line. I didn't know what to do as I couldn't hardly stand on my left leg. I looked at my calf to make sure the muscle hadn't rolled up in it. All I could think about was my time and score were going to shit but my damn leg wouldn't work right either. I finally said screw it and picked up the keg and started off the other way. I dropped it, along with falling down, a couple of times along the way, as my calf kept giving out on me. I finally made it to the end and then collapsed. I was more than pissed off that this had happened as I was right back in the hunt of things before this event. That is the heaviest yoke I have done in competition but the keg weight I usually trot with in my backyard so my leg really won this battle of showing me who is who. I couldn't believe this had just happened. I still finished 5th even with the long time. So I had some guys help me over to my chair and put some ice on it for about twenty minutes and then decided to try the last loading event. I don't know how smart this was.

5th event Loading Event Loading various objects such as anvils, stones, keg and fire hydrant. Not much to say here other than I found out it is hard to load things with most of your weight on one leg. I did get everything loaded only to have the fire hydrant (the last object) fall off after I had it up. They ruled that it was no good so I gave it a shot again and the pain in my leg won this time as I couldn't get it up there again. I still managed 5th in this also. The whole leg injury thing really ticked me off here as this event I could have done really well at, if my leg was healthy, as the objects weren't that heavy, it was more of a speed event.

I somehow pulled off 4th in the 231's even after the disaster on the last two events. After checking the scores, I don't think I had enough, even if I had stayed healthy, to catch the top three. I guess I had enough lead to hang on to 4th as I only finished there .5 ahead of the guy behind me. This was a small victory as the guy behind me had just beat me in a competition a month earlier. Overall in the MW I think I finished 10th out of 11, not very good but I guess I have to keep in mind the circumstances. On a healthy day I'm pretty sure I could have got 8th out of this group, but it is what it is, no excuses. I can see to be more competitive for myself, in the MW's, being closer to 265# would help with strength. Overall, it was turning out to be a very good day and ended up ok, until the injury hit but that is all part of the game, no excuses, great job to all of the other competitors, it was a great group of guys and a great show as usual from the Kansas boys and all who helped.

[SBaier]

Thanks for posting this DJ. I was curious how everything went, and haven't had time to call you in the evenings. Let me know how the Doc goes today, and yet again you've impressed me with your heart and drive!!!

[Jay O'Neill]

Strong Work DJ... 80% of everything is just showing up!
You surpassed that, BY FAR! Proud to know you!

[D.J. Satterfield]

Well doc #2 says he thinks it is a plantar muscle tear which I guess runs down across/through the calf by the medial gastroc. Either way, he says no lower body workouts for a couple of weeks and until the swelling and bruising go away. This is really going to suck not doing squats and deads. I am not one that is good at taking a break but obviously I have no choice. Also, ice it very aggresively and 600mg ibuprofen three times a day. So I will probably be posting some very easy, light workouts for awhile. :mad:
Thanks for all the input guys.

[Jessejobe]

your upper body stronger so your overhead presses will be stronger:) Strict presses all the way baby. You sound like your a pretty tough cookie DJ Im sure you will come back stronger.


Jesse Jobe

[SBaier]

Sorry to hear the news DJ! Let me know what I can do to help.

[D.J. Satterfield]

Sep. 29

Close Grip Pull Downs 150x8 170x8 190x8 220x6

Chest Supported Rows 135#x12 135#x12 180#x8 180#x8

Seated Good Morning 135x8 185x8 225x8 225x8

Plate-Loaded Shrug Machine 360#x10x3

Preacher Curls EZ Bar 100x8x3

Concentration Curls 30x10x3

Abs

I'll start doing more good mornings until I can get back to doing legs. This not doing legs is really going to test my mental toughness, for lack of better words, but I know it is for the better in the long run.

[D.J. Satterfield]

Bench (pause each rep, each set) 225x10 250x7 275x4 250x6 225x8

Incline Bench (Smith Machine) (pause each rep, each set) 185x8 205x8 225x5

Hammer Strength Plate Load Incline 180x10 200x8 220x8

Skull Machine 70x12 80x10 90x7

Standing OH Rope Ext. 100x12x3

Plate Load Shrug Machine 450x8x3

Abs

Since I couldn't do legs, I worked out with an old friend and just followed his exercises with my weights.

[Jay O'Neill]

Lookin strong DJ. Keep it up! Don't worry, you'll be healed soon enough and ready to go!

[D.J. Satterfield]

Oct. 4

Seated One Arm DB Press (Log Style, each arm)) 40x8 45x8 50x8 55x8 60x5 65x3

Rear Delts Fly Machine 100x10 120x10 140x8 160x8

Side Raises 20x20x2

Seated Dumbbell Curls 40x8 50x8 50x8 60x5

Preacher Curl Machine 70x10 90x10 110x8

OH Cable Curls 40x20x2

Abs

I am going crazy waiting to squat or deadlift or something like it. I figure I had better give this calf 4-6 weeks before I start back in. Seated good mornings on Thursday, maybe they will help my mind.

[Jessejobe]

When I had my meniscus repaired Doc told me to rehab for 4 weeks and no squatting or DL for at least 4-6 weeks. I made it 10 before I gave in and started squatting and empty bar and DL for high reps. Keep hitting that upper body work it will pay off. I have always found that my lower body comes back a heck of alot quicker than my upper body. Compete in the open next year gives me a better chance of beating someone since your injured right now :T:. Good luck with the recovery.

Jesse

[Jay O'Neill]

Nice work on the shoulder presses DJ. Lookin strong buddy!

[Eric Hammer]

Great Grandpa,

So I'm in the masters category? Well I don't think your calf is what's the problem, your bones have started turning into dust. Ask your doc. about that next time you head into your prostate check.


Baby boy

[SBaier]

Ha ha ha ha :M: :M: :M: :M:

[D.J. Satterfield]

Wow, baby boy is sure getting frisky lately!

[Eric Hammer]

OH boy do I miss you, damn do I miss you -- I think I am going to try out some Highland Games in the next few months to pass my time and help me get excited to train again.

[D.J. Satterfield]

Why don't you see if the "Louisvillians" will let you satellite coach from UNO. Then we can get the planets re-aligned again. The way I see it, I'll just blame you for the calf,,,,,,, I don't know why, just because I have nothing better to do than think about it. :LOL:

p.s. Get your butt training boy, you are WAY to strong to let it go!

[D.J. Satterfield]

Oct. 6

Seated Good Mornings (no belt) 135x8 185x8 225x8 250x5 275x5 300x3
315x2(depth not as good)

Wide Pull Ups BWx12 BWx10 BWx10 (getting alot better at these)

DB Rows 100x10x3

Deadlift Lockouts (2" above knees, no belt) 315x5 405x5 495x3
(could have gone heavier, didn't want to push my calf)

Lying DB Ext. 35x15x3

Hammer Curls 50x8 55x8 55x8

Abs

Felt good to use some heavier weight tonight. Calf is starting to feel better but far from healed. I also did some hip adduction and abduction machine work and some light leg extensions just to get some blood flowing to my legs. I NEED to squat and deadlift but will wait another 4 weeks or so before I start back.

[SBaier]

Great to see you are able to keep after it DJ! I thought you left for Vegas.?

[Jessejobe]

Nice workout. How do you like the seated good mornings? I am little fat so the gut always got in the way when I did them. Have fun in Vegas. I have a few friends who went to the Olympia one time they weren't bodybuilding fans but said it was pretty cool to see.

Jesse

[D.J. Satterfield]

Shawn, I leave for Vegas Tues. morning.

Jesse, I don't have the gut problem (thank goodness) but I can't do standing good mornings because of my calf so I have to do the seated. They are OK. It allows me to do some heavier weight. Yeah, hopefully the Olympia will be cool, something different to see.

[D.J. Satterfield]

Oct. 7

12" Strict Log Press 105x8 105x8 125x7 135x5 155x1 165x1
Felt OK except the last two sets I could start to feel my calf pulling so didn't want to push too hard. I think these strict presses will help my log as it is very hard standing with your legs locked and no drive.

Thick Handle Farmers Hold 200#x40secx2

Quick workout, just wanted to see how the calf was going to react. All in all felt ok except for those two log sets. I'll just keep babying it along for now.

[D.J. Satterfield]

Oct. 9

CG Bench 2-board (pause each rep) 225x6 245x6 265x4 285x3 (had help on #3) 300x1 315x1 (miss) 315x1 (miss)

Medium Grip Band Benching 135 w/green bandx5x2 135 w/blue bandx5x1
155 w/blue bandx3x1 185 w/blue bandx1x1

Hammer Strength Plate Load CG 230x8 270x8 320x8 360x8

Leg Ext. 100x10 120x10 140x10 160x8 200x8

Leg Abduction Machine 110x10 130x10 150x10 170x8 190x8

Leg Adduction Machine 110x10 130x10 150x10 170x10 190x10

Pretty good workout. I have never done any band work so decided to try it today as some guys I workout with are getting ready for a PL meet so I jumped in. They take a little getting used to. As far as legs, decided to do something to get some blood flowing to them and these are about the only things that don't bother my calf.

[Jay O'Neill]

Strong work DJ!!! i like those add and abductor machines... they hit the hip flexors well!!!

[D.J. Satterfield]

Thanks Jay, they are one of the few things I can do with my calf the way it is right now.

[D.J. Satterfield]

Oct. 10

Seated Barbell OHP (pause each rep) 45x10x2 75x10 95x10 115x8 135x5 145x4 155xmiss 135x6

Lying Barbell Tricep Ext. 95x10 105x10 115x7 135xmiss

Front DB Raises 30x10 40x10
superset w/
Rear DB Raises 40x10 50x10

Rope Push Downs 100x20 110x20 120x20 130x20

Barbell Curl 95x8x3

Abs

Squat 135x5x1 to 12" box - just checking progress of calf, felt good no pain, but I think I will still wait a couple of more weeks before hitting it hard.

Alright workout, just really lacking power on OHP. I think I need to train shoulders and pressing differently, just don't know what exactly. I'll probably call Shawn when I get back and have him set me up something. For now, it is off to Vegas in the morning.

[SBaier]

I'll do what I can DJ! We will get it going as soon as you are ready to start. Have fun in Vegas!!

[Jay O'Neill]

Have a safe trip DJ. Looks like calf is coming along... don't rush it!

[D.J. Satterfield]

Oct. 13 Las Vegas Gold's

Standing Good Morning 135x8 185x8 225x8 225x8

Pull ups BWx10x3

Chest Supported Row 135x10x3

Preacher Machine 90x10x3

Seated Incline Bicep Machine 90x10x3

Seated Hammer DB 40x8x3

Just a little something to keep the blood pumping, didn't want to get to excited and hurt something while out of town.

[Scott Tully]

Dude,

Thats alot of biceps work, I dont think even Beffort does that much for them, you just wanted a pump for walking around the Olympia, tell me you werent wearing a tight shiny shirt too.

Scott

[SBaier]

I agree Tully - he was trying to turn some heads with his guns!! I bet he was wearing a shiny Underarmor type shirt with some black and red striped spandex shorts. :D

[D.J. Satterfield]

Whoa down boys, when you can't do much on the lower half, you gotta go to the upper half. Actually it was a string tank top with a pair of speedos and sandals. :)

[SBaier]

Thanks a lot for that mental picture DJ! :disgust: :LOL:

[Scott Tully]

I just puked in my mouth,

Thanks DJ,

ST

[D.J. Satterfield]

Oct. 16

Bench 185x8 205x8 230x10 250x5 275x3 275x3

Green Band Press 135x6 (pause each rep)
Green Band, 2 Board Press 135x8 (pause each rep)
Green Band, 3 Board Press 135x8 (pause each rep)
Blue Band, 2 Board Press 155x3 (pause each rep)
Blue Band, 3 Board Press 135x6 (pause each rep)
Medium Grip on all of these sets

DB Incline Press (log grip) 60x8 70x8 70x8

12" Box Squat 45x20 95x10 135x5

Leg. Ext. 140x10 160x10 180x10

Stiff Leg Deads (Bent Knees to relieve calf stress) 135x8x3

OK workout, still a little tired, flight from Vegas got in late. Just wanted to see how the squatting would feel, doesn't bother my calf at all but don't know what the heavier weight will do, still going to wait a few weeks before diving in.

[D.J. Satterfield]

Oct. 18

Standing Strict OHP 45x12 45x12 75x10 95x10 115x10x4

DB Side Lateral Static Hold 20#x30sec.x3

DB Rear Delt Static Hold 20#x20sec.x3

Push Downs 100x20 115x20 125x20

One Arm Cable OH Ext. 60x10x3

DB Behind the Head Ext. 90x8 100x7 100x6

Abs

Good workout. Shoulder/Bicep is still killing me even with the lighter weight. Triceps were on fire after the workout as I haven't done this many isolated moves for them in awhile. Usually do more compound movements. Just trying to keep it different and following this guy that is getting ready for a PL meet until I can get back to my normal workouts.

[Jessejobe]

On the green band presses were those with the bands giving resistance. Those have always been a really good lockout exercise. Keep doing all that stuff you are going to be a BB.

jesse

[D.J. Satterfield]

Yeah Jesse, those are resistance bands (westside stuff). I have never done anything with them before until this guy got me using them. They are definitely tough on the top end. He is big into benching, which I hate doing, probably because it is the worst of my PL lifts, he is getting ready for a meet next month so since I can't do much on the lower end I bench with him on what would usually be my leg day.

[Jessejobe]

I haven't decided if I going to do that meet or not. I would have to take a day off from work, so that will be the biggest decision. I used to love benching now I am hating as much as the log press.

Jesse

[D.J. Satterfield]

Oct. 20

Barbell Rows 135x10 135x10 185x10 225x10 250x8 275x6 300x3

Partial Deadlifts - bar just below knees 135x5 225x5 315x5 405x5 495x3 545x1 585x1 (couple of hitches, started to feel my calf pulling)

Low Pulleys 200x10 220x10 240x10

DB Shrugs 100x15x3

One Arm DB Preacher Curl 30x15x3

OH Cable Curl 40x12x3

Abs

Good workout, nice to go heavier. I was fairly happy with my pulls considering the time off of them, just didn't like my calf pulling. When I woke up the next morning my leg (bad calf one) was sore down around my achilles. Guess this is a reminder to let it heal before I go heavy again. Hopefully it is just sore and nothing else. One day I will learn.

[SBaier]

Glad to see the workouts are going well DJ. Just keep an eye on that calf. No reason to take a step backwards in your recovery!

By the way, it looks like I am busy Nov. 12 and 19 (wife has plans for me on both weekends). If you would, keep your eyes open for other meets in the Omaha area for early next year. Thanks! If things change, I will at least try to make it over on the 19th to watch, but doubt it.

[D.J. Satterfield]

Yeah I was hoping you could make it to one. The one on the 19th will have some "freaks" lifting. Amazing numbers will be put up by male and female. I'll keep my ears open, usually there is one in March/April.

[Mike Westerling]

Sounds like it's improving. I've noticed if I do a minute or so of just bodyweight calf raises to get some blood in them and stretch them out a bit every day (especially before trainig) I feel much less pulling and my achilles seem much less "stiff"...
-Mike

[D.J. Satterfield]

I haven't got to the point of being able to do any stretching on it Mike, but I will definitely keep that in mind when I can get back at it, thanks.

[D.J. Satterfield]

Oct. 21

Stones to 50" platform no tacky, no belt, wearing sweatshirt (about 50 degrees outside today)
160, 210, 250, 270(miss, couldn't break ground)
160, 210, 250, 270(miss, couldn't break ground)
160, 210, 250, 270(miss, broke ground) took off sweatshirt and just used t-shirt for this set, speed much better, had better grip than with sweatshirt

I did reps with t-shirt on
210x5x1
210x5x1

Thick Handle Farmers Hold 200x50sec.x1, 200x40sec.x1

Good workout tonight, stones went better than I thought, since this is the first time I have done them without using tacky. It is definitely tougher without the tacky than I thought. The 270 ticked me off but it will be my goal to get it with no tacky, I know if I can get it tacky-free then the 330-340 will go up with tacky. Calf felt fine doing these as I wasn't sure how it would react.

[D.J. Satterfield]

Oct. 23

Incline BP 45x10 95x8 135x8 135x8 195x5 210x3 225x3 245x1 255x1 (needed a little help in the middle of 255)

Close In Fly Machine 160x10 175x10 190x10
(hold last rep of each set together 5-10 sec.)

12" Box Squat 45x20 95x15 135x10 185x2
Felt fine, heaviest I have gone yet since injury,want to go heavier, but just worried about re-injuring calf so will still wait a couple of more weeks.

Leg Ext. 140x10 170x10 200x8
(I hate these as I tihink they are a waste of time but my options are limited for now)

Adduction 170x8 190x8
superset with
Abduction 170x8 190x8

Abs

Felt pretty good today, Incline press went better than a couple of weeks ago, just taking my time on healing this calf.

[Eric Hammer]

Looking good there Great Gpa, the bodybuilding routine is coming along just fine.

[SBaier]

Well look who decided to post finally.

Sorry I didn't call you back DJ... I was outside when you called, and then we got busy this evening. How did the calf feel after the box squatting???

[Jessejobe]

Nice workouts DJ. I can't wait to try the stones one of these days. I am hopefully going to be getting 3 more tires this week. So then I will have a 350, 500, 2 600's and a 800. Next thing will be stone molds to make stones. Let me know if you ever want to get together for a workout. I especially want to try the stones out.

Jesse

[Eric Hammer]

Got some nice workouts going, keep it up. I started my throwing career yesturday. I went to practice with my throwers and worked on the hammer throw. My winds were pretty good, my foot work definately needs work, but it will come. I am excited, there was talk about me throwing "unattached" at our home meets this year. Who knows if that will happen, but it might. Next week I think I will work on the weight or the shot. Keep up the good work.

Hammer

[D.J. Satterfield]

OK, let me get this straight, now I am on a bodybuilding collision course, oh I see how it is baby boy. You are sooooooo funny. Make fun of the old hurt guy. :LOL:

Hey, that is cool that you are getting to throw, I bet Shawn likes that. So you would get to compete in the track meets, is that what you were saying?
Keep up the work, I have no doubt you will be good at throwing also.

[SBaier]

I definitely like to hear that... Hammer would make a great thrower - fast, strong and athletic (I was going to add pretty, but everyone knows the best throwers are ugly SOB's like me!! :D ).

Hammer - Throwing is a great way to add some GPP and explosive/speed training to your workouts - the footwork on the hammer is one of the harder things to master - the timing of the footwork, upper body position and implement position must me right or you will be working to hard to maintain balance - the hammer, like the disc, is a 'relaxed' throw. Where the shot is more of a transition from a 'relaxed' throw to a brute force put. Have fun with it and keep training.

[D.J. Satterfield]

[ the footwork on the hammer is one of the harder things to master QUOTE]

Keep in mind Shawn, it may take him quite awhile, if at all, to get the footwork down, as he is getting a little older now. Ha Ha

[D.J. Satterfield]

Oct. 25

Standing OHP Strict 45x10 45x10 75x8 95x6 120x10x4

One Arm DB Side Laterals 20x10x3
very slow and strict

DB Rear Delt Raises 20x10x3
slow and strict

Pushdowns 100x20 130x20 140x20 150x20

One Arm OH Cable Ext. 60x10 65x10 70x10

Rope Pushdowns 100x10 120x10 140x10

Reverse Dip Machine 180x10 200x10 220x10

Abs

Decent workout, trying to stay with reps and add a little weight each week to my OHP, hopefully help it go up and heal up my shoulder/bicep.

[D.J. Satterfield]

Oct. 27

Plate Load Chest Supported Rows 45x12 90x12 135x12 160x10 180x8 225x5

Deadlifts 135x5 225x5 315x5 405x3(belt) 455x2(belt) 500x1(belt)

Wide grip pull ups BWx8x3

Preacher Curl Machine 90x10 100x10 110x10

DB Hammer Curls 50x8x3

Abs

Very happy with the deadlifts considering I haven't deadlifted from the floor in 3-4 months. The 455 set put alot of strain on my calf but the 500 set seemed ok. Quite aways off my best but I'll take it considering the circumstances.

[Jessejobe]

Pretty nice workout. How much is your best DL? Doubling 455 then pulling 500 is pretty nice. Way to go man.

Jesse

[D.J. Satterfield]

The PL meet I did in April I pulled 540# so I am trying to work my way to 600#. Hopefully when I get healed I can get back on the Vanco Squat/Deadlift routine.

[D.J. Satterfield]

Oct. 28

12" Log Press Strict 105x5 105x5 125x5 135x5 155x2 165x1 (miss) 165x1 little leg dip, not much at all, an inch or so

12" Log Cleans 201x3 221x1 251x1 got this one up and then lost my balance and dropped it, still the most I have cleaned before

Thick Handle Farmers Shrugs 200#each handx8x3

Quick workout, hoping the log would have gone better but didn't. I got 165 strict last time but only did one rep at 155, so maybe that extra rep took something out of me. I know I really, really hate training alone, it sucks. I miss having Eric to train with on Sundays, big time.

[Jessejobe]

I feel your pain on the log press. I here you about training alone I finally have 2 guys who are going to be hopefully working out with me at least 2-3 days a week. Thinking about buying a whole bunch on toys to hopefully almost finish off my gym here in a couple weeks. We gotta get together for a workout either at your place or mine sometime.

Jesse

[D.J. Satterfield]

Oct. 30

Good Mornings 45x10 45x10 135x8 185x8 225x5 250x3 275x3 300x2 315x1

12" Box Squats 45x8 135x8 185x3 225x3 275x3 315x2 365x1 405x1(miss) I think I could have had this if I just would have squatted. I was feeling my down to the box and worrying about my calf. I needed to just sit on it and come up.

DB Flyes 40x10 45x10 50x10 60x10

Wide Grip Fly Machine 140x8 160x8 180x8 200x8

Green Band Standing Ab Crunches

Overall went pretty well today. Very happy with the GM's as I had not done them this heavy for about a year. I just had to squat, it didn't bother my calf but I don't know what it is doing on the inside. Not getting the 405 ticked me off but considering it has been 6 weeeks since I last squatted heavy I guess it is OK and after the GM's.I WILL get it or more next week and then see where to go from there as another doctor has told me to shut down using that calf until the first of the year. I guess pay now or pay later. I can definitely tell my endurance is shot when squatting but it will come back. Just trying to stay upbeat about things. My shoulder is killing me, this calf thing and the dreaded log press. Age is trying to win but I won't let it. :EP:

[Jessejobe]

Man I need to get my ass in gear or you are going to kill me in May with a injured leg. I PMed you so I will wait to here from you.

Jesse

[Jay O'Neill]

Numbers are lookin good DJ! That squat will come up fast. 3 weeks and I'll bet you'll hit 430-450.
Keep pluggin away!

[D.J. Satterfield]

Thanks Jay, after this week I am going to take off some more time (legs) and just work on my good leg, per Eric Hammer. The first of the year I will be ready to hit it hard again on legs. I squatted 501# in a PL meet with just wraps and a belt earlier this year so I don't want to lose that, it took awhile to get there.

[D.J. Satterfield]

Nov. 1

Standing OHP Strict 45x10 45x10 75x8 95x6 115x1 125x10x4

Floor Presses 225x8 245x6 265x4 285x2 300x1

Behind The Head DB Tri. Ext. 70x10 80x10 90x10 100x10 110x5

Push Downs 130x20 140x20 150x20
superset w/
Barbell Shrugs 225x15 275x15 315x15

Abs

Pretty good workout, best my shoulder has felt in awhile. I am going to quit doing shoulder assistance work for awhile and see if I can heal this thing up. I am going to try and focus more work on my triceps than I have been doing.

[D.J. Satterfield]

Nov. 3

Barbell Rows 135x10 135x10 225x10 250x8 275x6 300x4 315x2 (starting to lose form, this is the heaviest I have done on these)

Partial Deadlifts 2" Above Knee 315x5 405x5 495x5 545x5 605x3 655x2 700x1
This is the first time I have done these from this height, usually I do them below the knee or off a box.

Low Pulleys 220x10 240x10 260x8 280x6

Standing Cable Curl 100x15 120x15 140x15

One Arm DB Preacher Curl 30x10x3

Abs

Great workout. The deads felt really good, just wanted to get use to feeling that heavier weight. My goal is to get somewhere around 750# on the 18" deadlift in the May meet. I had something pop on rep #2 on the 655# set on top of my collar bone in the throat area. It is pretty sore right now but hopefully goes away. It seems to always be something. I am going to try stones tomorrow night, hopefully it goes better than the last time I did them after deadlifting the day before.

[SBaier]

Bent over rows and DL looks great DJ! I'm happy to see your strength was maintained during your injury. Not to question your training, but don't be surprised if your stones don't go your way tomorrow - rows and partial deads will probably have an effect on the stones. Again, great job today!!!!

[Jay O'Neill]

strong work DJ... very impressed!
Hey how is an18inch deadlift measured...? is it just below the knee?

[Mike Westerling]

I hope the pop was nothing. I felt one around the same area doing viking press once. It was sore for about 2 days and then gone like it never happened. Good luck on the stones. Thats a tall order the day after back-lol.
-Mike

[Tony Moses]

I just started a journal and i have been reading through them.....that is some impressive upper back strength on the DL and the BB row....I can't row worth a crap and am making them a priority.

I have the same question as Jay.....how is an 18" DL measured??.....Is it standard for everyone, or do they actually measure you 18" from the ground?

[Jessejobe]

Man those rows are impressive. Pretty nice #'s on the DL. I think I will try them from that height next week. 750# on a 18" DL would be awesome. Where does the bar start at for you on a 18" DL. For me it is just below the knees.

Jesse

[D.J. Satterfield]

The 18" deadlift is right below the knees. The meets I have done in the past, the bar has some give to it. The bar is probably right at knee level when the boxes(weight) actually starts off the ground. I usually don't do partials from the height I did last night, just want to try something different. Thanks for all the comments. It helps keep me motivated. Like I said in my journal, my form started to go with the last set of rows, I might have to strap up next time, something I don't like to do. I am just trying to keep things heavy on the upper end until I can get back on the leg workouts. Thanks again.

[D.J. Satterfield]

Nov. 4

Stones All To 50" Platform Used Tacky Tonight
210 250 270 305miss, no-lap

210 250 270 305miss, no-lap
waited a couple of minutes and then lapped the 305

It went alot better than last time after I deadlifted heavy. I was happy to finally get that 305 lapped as I had not been able to do that yet, so some progress. As I have said earlier, I have never missed a 300 stone in a meet, so I don't know why the problems with this 305. I am starting to wonder if it is larger diameter than the other 300's I have done. Anyway, fairly happy with the workout, I want to load the 320-330 next year.

[Mike Westerling]

Or are you just going by what it is supposed to weigh? Maybe whoever you bought it from was off on the weight and it's actually heavier. Just a thought...
-Mike

[SBaier]

Careful Mike, you are starting to question my ability to make a stone that weighs 305! Now that you say it, it might be closer to 310! J/K it is probably within a pound either way (of 305). I weigh them right out of the mold, then again about 5 days later and paint the weight on the stone. I've also checked my scale with 45lbs and 110lbs plates then a 300lbs stone I weighed on a meat scale (certified).

DJ - The stone is made from the larger mold with a foam center, so it may be bigger than you are use to. Also, the stone may feel a little heavy to you because you are doing stones after a heavy row and DL day.

[Jay O'Neill]

I think you touched a nerve Mike... hehehe...Never mess with a master craftsman...

Either way DJ... great session! You are killin the stones. Thanks for answering my deadlift question as well.
Oh and by the way... I am plannin on doin the May Strongman in Salina as well, so hopefully we will all stay healthy and get to meet up!

cheers.. and keep up the good work DJ!

Shawno... workout lookin killer as well!

[ClayEdgin]

It neuters me to think that you are killing me on the 18" deadlift and I'm like 100lbs heavier than you DJ! I'll be right back, I need to go pull...

For what it's worth, I've noticed a tremendous improvement in my stone lifting by switching to the over the top grip and doing good mornings to build my lower back strength. I was barely loading a 320 to 44" in May and now I've placed my 375 onto 53".

[Mike Westerling]

Didn't have any idea where DJ got it from. I only asked because I was going to buy a stone a while back and the guy that made it said he couldn't weigh it accurately because his scale only went up to 300 and anything over that read as 5 lbs so he had to guesstimate based on the dimensions. He said for a while he just thought that meant it was 305. I didn't mean to question the abilities of the ;) master craftsman. Hahahahahaha

[D.J. Satterfield]

Thanks for all the feedback guys, it helps keep me pushing along.
Jay- glad to hear you will be in Salina, it will nice to meet you

Clay- remember you are ALOT younger than me and I'm sure surpass me by the time you get to my age, you are very well on your way already, thanks for the stone advice, I will give it a try, deads have always gone pretty good for me

Mike- Shawn needs to be put in his place once in awhile :LOL:
I thought maybe the math in Iowa was different also, 305, 320, 340?

[SBaier]

No problem Mike... I had to give you a little sh*t on that one!

DJ - I don't think it is Iowa math that is the problem, just the muscle in Nebraska! :B:

[D.J. Satterfield]

Nov. 6

Squats to 12" Box 135x8 225x5 275x3x315x2 365x1 385x1 405x1 425x1 (14" box)
All felt real good and were nice and deep.

Seated Good Mornings 225x6 250x6 275x5 300x3

Hypers 75x8 80x8 85x8

Leg Ext. 160x8 180x8 200x8

DE Bench 225x2x8

Abs

It felt good to do some weight today. Squatting doesn't bother my calf at all, I just don't know if it is doing something on the inside that I don't know about. I really don't know how to proceed with this, keep moving on or rest some more. I know one thing though, I am thoroughly addicted to squatting and deadlifting.

[Mike Westerling]

Hey DJ,
I noticed the same thing with my calf. No trouble squatting or dead or yoke or farmers even. However, I noticed my balance was just a bit off deadlifiting the other day and I felt it start to strain. I think if I am real careful not to lose my balance it is okay. Until it is fully healed just go a bit slower on the FW and Yoke and be a bit more careful on all your lifts. (not that you shouldn't be careful anyway). If you can keep from exploding off it for a while it should heal right up nice. I think doing the events light will help strengthen it like physical therapy. I just make sure to do some bwt calf raises to get some blood in it first and then stretch it out a bit almost daily. Seemed to help. Just my 2c if your interested.
-MIke
PS Nice squats by the way!

[D.J. Satterfield]

Thanks for the info Mike, I'm always interested in feedback. I don't know how much in the way of farmers and yoke I will do for awhile as that is what caused it in the first place. Maybe some real light farmers but definitely no yoke for awhile.
It took me awhile to get to squatting 500 raw so I don't want it to go backwards , that is why I am so antsy to get back squatting.

[Jessejobe]

Man those are some impressive #'s on the box squats. Are you actually squatting down to the box and stopping or are you just feeling the box and coming right back up, either way impressive.


Jesse

[D.J. Satterfield]

Jesse, I go down and touch the box and then back up. I use it for all my back squats and sometimes on front squats. A couple of years ago I had some depth issues at a PL meet. I said never again will I be high squatting, so the box puts me way below parallel. Now they are all real deep or I get stuck, no more high squats. I was pretty happy with today but usually do those top sets for 5-6 reps so I am just starting to ease back into it.

[D.J. Satterfield]

Nov. 8

Standing OHP Strict 45x10 45x10 95x8 105x6 115x3 130x10x4

Close Grip Incline (15" between hands) 135x8 155x8 185x5 205x3 225x1

Behind The Head DB Tri. Ext. 90x8 100x8 110x6 120x4

Barbell Upright Rows Wide Grip (15" between hands) 95x8x3
superset with
Push Downs 150x20x3

Abs

[SBaier]

DJ - I will be in town around Thanksgiving and wanted to know if you would have time to train. Friday or Saturday will work for me. Let me know if you will be around, and if you want to train.

I wonder if Hammer will be around visiting. If you read this Hammer, let us know if you will be around for Thanksgiving or X-mas.

[Eric Hammer]

Unfortunately I will not be around for Thanksgiving, but I will be in town for a couple of weeks over Christmas and New Years. Maybe we can get together around that time and train, I am pretty sure when I am in town I will be able to use UNO's facilities.

[SBaier]

Sorry to hear you won't be here for Turkey Day, but hopefully, we can work something out over X-mas.

[Jessejobe]

Those overhead presses are coming along pretty good especially the strict presses. I talked to Scott the other day about his meet and got some good information from him. He said they will be using a 12" log for the log press. I have 10" do you think that there will be much of a difference. I ordered some farmers walks from, it will be nice to have a pair that are not ghetto. I am also getting some slater molds should hopefully be making stones within a week or so. Well anyway take it easy.

Jesse

[SBaier]

DJ- here is a pic with the clamps I was trying to describe. They work rather well as stops on a 2inch bar. (E in pic... obviously)

[Scott Tully]

Dude that top curl bar is sweet, I bet I could grow some bad ass gunz with that.

Scott

[SBaier]

Slap some 5's on either side, do some drop sets to 2 1/2's and the bar. Then you will be feeling a major pump bro!!

[TimNassen]

man, my bi's are getting all "swole" just thinking about those drop sets- maybe follow them up with some forced reps on the preacher curl
tim

[D.J. Satterfield]

Nov. 10

DB Rows 90x8 100x8 110x8 120x8

Deadlift off 4" box 135x8 225x6 315x5 365x3 405x2 445x1 475x1

Front Pull Downs 170x8 190x8 200x8
*wanted to do pull-ups but neck/throat area is still hurting from last week and was pulling when I tried doing them

Pull Throughs 120x12 130x12 140x12

DB Hammer Curls 50x8 55x8 60x8

Wide Grip Preacher Curl Machine 110x8x2

[Jessejobe]

Seems like every week I am looking for ideas on my DL day. Looking at your log gives something to shoot for. although I hate DL standing on platforms but they have alwayss helped my DL. Might do those next, but I think the training partner wants to do 18". Nice workout.

Jesse

[D.J. Satterfield]

Nov. 11

Keg Press Strict (clean from ground once, using normal, parallel grip, and then start pressing)
100#x10
100#x15
100#x15
150#x1 (had to get to my chest loading it off my stone platform then used a little leg on the press, much harder than using a staggered grip)
100#x15

Stones to 50" (no tacky, no belt, starting to like them much better without a belt)
165x5
210x6
250x3 (had #4 lapped and ran out of gas)
270xlapped (this is progress as last time I could barely budge it off the ground)
165x10

Sled Drag (tire with 8' sling to pull)
100x90'x2 - felt ok, just wanting to see how they felt on my calf

Pretty good workout overall, stones felt good, just kind of trying for a GPP workout of sorts tonight. I've got a bunch of nagging aches that I am trying to deal with so I am not sure which way I am going to go with workouts for awhile. This whole "fighting father time" thing sucks, but I will defeat it somehow.

[D.J. Satterfield]

Nov. 13

Squats 135x8 185x6 225x4 250x20
Decided to start doing 20 rep squats for awhile, I will add 15# each time I squat, I plan on squatting twice a week. All these were below parallel but not down to the 12" box I usually use, probably 14"-15" box height. I have never done these before, they were very taxing.

Incline Leg Press - Plate Load Each Side 5platesx8 6platesx8 8platesx8

One Arm Barbell Curl 45x8x4

Barbell Rows 225x8 255x8 285x5 315x3 (form starting to go on 315 set)

I can tell I am going to have a hard time walking tomorrow. Squatting is a beautiful thing. On a side note, I went to a PL meet this weekend to help some friends out and needless to say, I will probably shoot to do the one next year in November after most of the strongman meets are over. It sure sucked watching everybody lift and not being able to do it yourself.

[SBaier]

How do you like the 20 reppers now? Do you feel like walking today?

Great workout... glad to see things are healing up for you. I still plan on training with you next week - probably Friday if it works for you.

Shawn

[D.J. Satterfield]

Definitely sore today, but I have to get ready to do them again on Thursday. I still have pain in my calf so I don't know if I am hurting it or not, not near as sore as it was and it doesn't bother me when I squat.

[Mike Westerling]

I just ordered this absorbine linament recommended by Jim Glassman to help with the knees. I'll let you know how it works. Do you wrap your knees when doing log press? if so, did/does it help at all? I'm going to start as soon as my wraps get here.
-Mike

[D.J. Satterfield]

Mike,
I use wraps on and off now, usually just wear my cheap neoprene sleeves. It does help when I do wrap though, keeping everything tight in there. The only time it bothers me is when I have to do reps, then you don't want to have your knees wrapped to tight as lack of blood flow can be a problem.

[D.J. Satterfield]

Nov. 15

Standing OHP Strict
45x10
45x10
75x8
95x6
115x4
135x8x4

Bench Lockouts 7"-8" Range of Motion - Pause Each Rep
225x5
275x5
300x5
315x4
340x1
350xmiss got it an inch or two off pins, out of gas

Barbell Shrugs 315x12x3

Wide Grip Upright Rows
95x8
100x8
105x8
superset with
One Arm OH Tri. Cable Ext.
60x20
70x20
80x15

Close Grip Fly Machine
160x15
170x15
190x8

Abs

[Jessejobe]

Was that 8 reps or 4 reps on the overheads. I figure 8 but you never know. Close grip fly machine thats as bad as my cable crossovers:) Don't know if I am going to be competiting at 231 or not might try and get down to 200 and below. Time will tell.

Good workout.

Jesse

[D.J. Satterfield]

Those were 8 reps, 4 sets of them. I was all "pressed out" so that is why I did the fly machine. Give the old man a break. :LOL:
What is your weight down to? I was looking forward to competing against you at 231.

[Jessejobe]

I am down to 220. If I can put on some quality weight I might stay at 231 but I want to put on some good weight and not be fat. Who knows I really hate losing weight but from competitive stand point, I will not lose much strength in most events except the log. But I do want some revenge from the heartland so maybe twinkies and pizza it is :BP:.

Jesse

[Jay O'Neill]

Nice lockouts DJ... I noticed sinc I started rampin up my lockouts and tricep work, that my over head log and press has improved. Keep up the good work!

[D.J. Satterfield]

Thanks Jay, that is my plan, to keep pounding those tris. I figure my overhead can't go anywhere but up, as bad as it is. :BB:

[Jay O'Neill]

even our worst day on OHP is better then the average guy... or power-lifter.
I can say that.. I was one.

[Mike Westerling]

even our worst day on OHP is better then the average guy... or power-lifter.
I can say that.. I was one.

One of my best freinds, Joe Bianchi, used to be a powerlifter but now specializes in Bench only meets. He did 611 at 220 in a contest and is going for just under 700 in Reno this weekend. Anyway, I was training log this last week and he was working out at my gym with me and said he always wanted to try it. So he grabbed a couple of light warm ups and then did 250 for a few reps with no leg drive at all like it was made out of styrofoam! 40 lbs more than my best and he never does standing presses! I was pissed at myself!!!!!!!!!!!!! He's a freak though and I've seen him do seated DB press with the 100's for over 30 reps so once I remembered that I stopped myself from slitting my wrists-lol!
-Mike

[D.J. Satterfield]

Jay - Yeah, I know what you mean, I have powerlifted for about 6 years and decided to go strongman full time now. Never had to worry about an overhead lift in the PL world other than an accessory move.

Mike - That is really depressing, a new guy picks up a log and does more than I will probably ever do. Sounds like he has alot of upper body pressing power to start with. Those are nice PL numbers he has.

[D.J. Satterfield]

Nov. 17

Squats - 20 reppers
45x10
135x8
185x6
225x2
265x20 good depth on these, plenty below parallel. As much as I would like to, I don't think I could do 20 reps with my ass all the way to the ground. I really like these 20's but boy are they brutal.

Chest Supported Rows - Plate Loaded Style
135x10 (3plates)
180x10 (4 plates)
225x8 (5 plates)
225x8 (5 plates)

Narrow Grip Front Pull Downs
180x8
200x8
200x8

DB Pull Overs
75x8x3

DB Hammer Curls
55x8
60x8
65x6

Straight Bar Cable Curl
120x15
130x12
140x10

Good workout. It will be interesting to see how high I can go with these 20 rep squats. If I could get between 315-365, I would be very happy, MIND OVER MATTER.

[SBaier]

Great job DJ - keep pushing on the 20 reppers!

[Jessejobe]

Man and you wonder why I want to move down a weight class. Shit I could barely do 5 reps with 265 yet alone 20. I am putting an ad in the sunday SQUAT WANTED please sell to me:) Christ I have kick it in gear and really start squatting and DL and log pressing. Well good job, you always motivate me.

Jesse

[Jay O'Neill]

Nice work DJ!!!
You can hit 315 and more as long as you are consistant... and you are!

[Jay O'Neill]

One of my best freinds, Joe Bianchi, used to be a powerlifter but now specializes in Bench only meets. He did 611 at 220 in a contest and is going for just under 700 in Reno this weekend. Anyway, I was training log this last week and he was working out at my gym with me and said he always wanted to try it. So he grabbed a couple of light warm ups and then did 250 for a few reps with no leg drive at all like it was made out of styrofoam! 40 lbs more than my best and he never does standing presses! I was pissed at myself!!!!!!!!!!!!! He's a freak though and I've seen him do seated DB press with the 100's for over 30 reps so once I remembered that I stopped myself from slitting my wrists-lol!
-Mike
So much for that theory... :BB:

[D.J. Satterfield]

Nov. 18

Light grip work

Farmers Walk (mine are like the ones used at Ntls. w/ 1.75" handles)
200#x60'x4 - Just wanted to see how my calf would do, it was ok, but felt a little pulling in it.

Pretty short and sweet workout. I had intended to much more but just wasn't into it. I think those 20 reppers are tiring me more than I thought. I was going to try and just lap some stones, but had no zip. Still tired and sore from last night. Sucky excuse, but the way it is.

[Mike Westerling]

DJ,
He's ranked 2nd (tied) by bench america in the 220's. Here's the link if you're interested.

http://benchamerica.com/index.cfm?page=rankings.cfm&list=220

His brother/trainer AL jokingly said to me I should just take the shortcut and train my bench up to 700 then I'll be able to do 250 on the log easy-lol.
-Mike


Jay - Yeah, I know what you mean, I have powerlifted for about 6 years and decided to go strongman full time now. Never had to worry about an overhead lift in the PL world other than an accessory move.

Mike - That is really depressing, a new guy picks up a log and does more than I will probably ever do. Sounds like he has alot of upper body pressing power to start with. Those are nice PL numbers he has.

[D.J. Satterfield]

Thanks for the link Mike, I see a couple of local guys names on there that I have lifted with. That is one strong dude you've got there. :BP:

[D.J. Satterfield]

Nov. 20

Squats
135x8
185x4
225x2
250x1
280x20 (The last three reps were getting tough)

Stiff Leg Deads
225x8
250x8
275x8

Single Arm Barbell Curls
45x8
50x8
50x8
(These are very hard to balance at times)

DE Bench 225x2x8

Abs

Great workout, I am totally spent after squatting. I pretty much just lounged around and ate today as I didn't feel like doing anything after the 20's. I am doing them twice a week with 15# increases, hopefully this isn't too much, if it becomes to tiring then I will back them off to once a week. I hit my first goal of 275-280 for 20 so the next goal is to work up to 315 for 20.
THEY HURT SO GOOD.

[Mike Westerling]

Ever try doing them last? When I was doing them I would finish my workout with them. I always seemed to be able to get through them even if i had trained my ass off first. Something about knowing I don't have to do anything afterward-lol. Anyway, nice work!!!...on to 315!!!!!!
-Mike

[D.J. Satterfield]

Nov. 22

Standing OHP Strict
45x10
45x10
75x8
95x6
115x3
140x8x4 - these sets felt pretty good, but getting harder to get 8's

2-Board Bench Medium Grip
250x5
275x3
300x1
315xmiss - my tris were getting pretty fatigued from all the pressing

CG Barbell Inclines - about 15" apart
135x8
165x6
195x3
225x1

Standing OH Shrugs
95x10
115x10
135x10

Behind The Head DB Tri. Ext.
90x8
100x8
110x8
120x3

Abs

Decent workout, my tris really got fatigued from all the pressing. I am already starting to think about those 20 reppers on Thursday. They are starting to get heavy. Those seem to occupy all my thoughts concerning working out. I have to learn to not worry about them until they are here.

[Jessejobe]

Nice weight on the strict presses. I have decided to not do anything this week, or I will throw my log over my fence. I got my stone molds so that will keep me busy. I can't take too long of a break or I might not be able to keep up with you.

Jesse

[D.J. Satterfield]

I am going to call you this weekend and see if we can set up something to workout in the next few weeks.

[D.J. Satterfield]

Nov. 24

Squats
135x8
185x5
225x3
265x1
295x20
The 20-reppers actually felt a little better than the last time(not that they felt good by any means). I had a small audience watching this morning, which I don't always care for but I just try to feed off of that. It really helped today that a couple of my workout buddies were there pushing me on. I find the mental side of these is the hardest thing of all. Anyway, very happy to get 20 at this weight, I will go to 315 on Sunday.

Abduction Machine
110x8
130x8

Adduction Machine
170x10
180x10
190x10

DB Pullovers
75x8
80x8
90x8

BB Rows
245x8
275x8
295x6

Narrow Grip Front Pull Downs
190x8
200x8
220x8
240x6
superset with
DB Hammer Curls
50x8
55x8
60x8
65x8

Good workout, nice way to start off the Thanksgiving morning. I am going to workout with Shawn Baier tomorrow morning. I'll see what type of "clinic" he is going to put on for me. :LOL:

[Mike Westerling]

I guess someone earned their dinner! Nice squatting bro!
-Mike

[D.J. Satterfield]

Thanks Mike, I sure felt them the rest of the day. Another week or so of them and off to something different.

[D.J. Satterfield]

Nov. 25

I worked out (or mostly watched) with Shawn Baier, as he was in town for the holiday. This dude is a machine! I got some real good pointers on some things to improve my OHP and some real good core movements from him. I didn't do a whole lot as I was still in rest mode from squatting the day before. It was hard not to step under that bar though and do some more squatting today, but my body was saying otherwise. Anyway, always great working out with you Shawn.

OH Shrugs various wt. and reps

DE OHP
95x3x8

Lying DB Tricep Ext.
35x8x3

Spread Eagle Situps w/ 10kg medicine ball
4 sets 10reps each set

[D.J. Satterfield]

Nov. 27

Squats
135x8
185x6
225x2
275x1
300x1
315x20
This 20 rep set today actually felt easier than the 295# set two days ago, my breathing was better. When I was warming up I didn't think I had it today, but it ended up feeling real good. I will cut these down to once a week now and try them for another 1-3 weeks or until I can't hit 20 anymore.

Box Squats 12"
45x8
95x6
135x8
185x3
I am not going real heavy on these yet as I am trying to learn the proper form and technique. I am more of a quad squatter so I am trying these to incorporate more hips into the movement. I already squat wide, now I am just trying to get used to the sitting back part of these. I may start with a 16" box, until I get the movement down, as a 12" box is way below parallel for me.

Incline Leg Press - Plate Load Style
8plates ea. sidex8
9plates ea. sidex8
10plates ea. sidex8

Single Arm BB Curl
45x8
50x8
55x6

DE Bench
225x2x8

Great workout, hope I can continue to increase weight and still hit the 20 reppers for another week or so.

[Mike Westerling]

I'm surprised you can do 20 reppers with so little rest though. If I do 20 reppers today, even with a medium weight, I wouldn't be doing them again 2 days later. When ever I've done them in the past with any intensity I needed at least a 3 or 4 days to have a good set. Impressive recovery!
-Mike

[Jessejobe]

Nice weights there on the 20's. Just thinking of doing that makes me want to puke. You would be suprised how below parallel you get to a 12" box the wider you get. The closer your stance the deeper your go. I am only like 2" below at most on a 12" box.


Jesse

[D.J. Satterfield]

Mike- Yeah, I was very surprised to do that well on such short rest. I am also learning it is alot of mind over matter. My body was a little sore but I just trudged through them. I tell you, once I get going, all I think about is breaking it down and getting to 20. My hip flexors are sure sore today.

Jesse- I never have squatted real narrow. This was the first time I really looked at how low I was going. It is pretty far below parallel but like I said before, after being red-lighted a couple of years ago, I decided depth will never be an issue again.

[Jay Hagadorn]

Good squats DJ! That is really incredible for your bodyweight. Keep up the good work.

[D.J. Satterfield]

Nov. 29

Standing OHP Strict
45x10
45x10
75x8
95x5
125x3
145x7x4

Floor Presses
225x5
245x5
265x5
285x2
300x1
315x1

CG Incline Press - grip 15" apart
135x8
165x6
195x4
225x1
235x1

CG Fly Machine
175x10
190x10
205x10
superset with
Tricep Pushdowns
140x20
160x20
175x15

Abs

Ok workout, I didn't get 8's on my OHP work sets, but 7's were ok. My shoulder was a little sore from going to the chiropractor (ART) last night, no excuses though, just trying to get my weak OH to go up. On OHP days like these, I wish I could just squat and deadlift and still achieve my goals, no such luck. :LOL:

[Jessejobe]

Nice job on the strict presses. I honestly don't think I could even do 135 for 8 strict reps. Might just have to find out here pretty soon.


Jesse

[Jay O'Neill]

Nice workout DJ! Strict press is gettin stronger! You have a hell of a floor press goin on as well.
Keep up the good work!

[D.J. Satterfield]

Thanks guys, it is far from where it needs to be. I may cut back on OHP for awhile, not sure as I am going to start training for a PL meet.

[D.J. Satterfield]

Dec. 1

Deadlift
135x10
135x10
225x8
315x5
365x3 belt on this set on down
405x2
455x1
475x1
495x1
515x1
530xmiss I got this to about 1"-2" from lockout. I had a little hitch on the way up and with another one I would have had it but didn't want to hitch again. I was VERY happy with this as I haven't deadlifted real heavy from the floor in about 6 months. Also, this is only 10# off my max., which was done with a suit, all I used tonight was a belt.

Squat Lockouts 10"-11" Range Of Motion
315x5
405x5
495x5
545x5

Plate Loaded Shrug Machine
4 plates each sidex10
5 plates each sidex10x3

Low Pulleys
220x8
240x8
260x8
280x6

Abs

My main goal was to see how good/bad my dead was as I have decided to start training for a PL meet Feb. 4. With all the snow on the ground, the temps staying around 20 degrees and having to train strongman outside by myself, it is going to be very hard to do over winter. I have nowhere to train strongman indoors either (thanks Eric). :FF:

Also, I am very goal-oriented and waiting until May to do my first strongman of 2006 is just to long. I found this PL meet to do so I can now have a mission. My goal is to better all my lifts from my previous PL meet. I haven't been doing really any PL training so it will be interesting to see where I am at on things. So far, happy where the dead still is. Anyway, enough rambling, I don't know how interesting my log will be but I will keep posting my progress. Also, I am a fairly raw PLer as I don't wear a squat suit or a bench shirt. I will still do some strongman training as time and weather permits. All I know is I am pumped about this meet so I hope all goes well, and up.

[Jessejobe]

Well you better still give me a call for some workouts damn't. :T: Is that the Big Iron meet in Feb. If it is why in the heck are you bringing a knife to a gun fight. If you are going to compete in a unlimited meet wear gear. Heck I probably have a squat suit that would fit you pretty good single ply centurion barely been used at all. And I have a few furys sitting around I believe. Put a suit and bench shirt and you would probably be hitting 600+ squat and a 400+ bench. That being said once you come over to my place you will see that you do have a place to train strongman indoors just not as big as a fieldhouse. But a 30x30 garage with heat when I feel sorry enough to put it on, although some of my equipment is still in the works it does a decent job. But good workout and good luck with the training.

Jesse

[D.J. Satterfield]

Thanks Jesse, we will definitely hook up for some strongman workouts eventually. The meet is in Dubuque, Ia. and the Big Iron crew will be there. I do them just to improve my own numbers, not to try and beat them, that would be impoosible with the "program" they are on.
As far as gear, I like to stay as raw as possible, that way I know it is my strength and not the gears, plus I feel it carries over to strongman better that way. Also, I look at it as if I'm stuck under a car I don't want to have to tell it to wait until I get my triple ply shirt in place before I can lift it off. :LOL:

[D.J. Satterfield]

Dec. 2

Bench
135x8
135x8
185x5
225x8 pause #8 rep
235x8 pause #8 rep
245x8 pause #8 rep

Incline DB Press
60x10 pause #10 rep
70x10 pause #10 rep
80x10 pause #10 rep

DB Flyes
35x10
40x10
45x10

Hammer Curls
30x8
40x8
50x8

Single Arm DB Curl Over Preacher Bench
30x10
35x10
40x10

Lying Cable Curl
100x20
110x20
120x20


Decent workout, felt a little weird doing a full bench workout. Really just getting started back on a program that I have used in the past, with good results. We'll see how it goes this time. I know it is definitely nice to have a goal to shoot for right now.

[Jessejobe]

DB flys, preacher curls, cable curls. Have you gone off the deep end. I can understand the benching but curls good lord man are you having a mid life crisis. Nice workout besides all that other stuff.

Jesse

[Jay Hagadorn]

DJ-

You're doing these as preparatory assistance work for the powerlifting comp coming up, am I right?

DB flys, preacher curls, cable curls. Have you gone off the deep end. I can understand the benching but curls good lord man are you having a mid life crisis. Nice workout besides all that other stuff.

Jesse

[D.J. Satterfield]

Jay-
Yeah, I do these mostly to keep my bi's strong for bench stability. This workout I am currently using I PRed all three lifts at my last PL meet in the spring. Hopefully it will equate to that again. I really put most of my focus on squatting and deadlifting. I hate the bench part. Also, I like to do a fair amount of bicep work as I believe it helps in keeping me from getting bicep injuries in strongman, ie; log cleaning, tire flip, etc. I have some other aches and crap that limit what I can and can't do for bicep exercises.

Jesse-
Whoa down big boy, I am kind of a creature of habit and this stuff has worked for me in the past. It does look kind of funky on here though. :M:

[D.J. Satterfield]

Dec. 4

Squats all down to a 12" box, way below parallel for me
135x8
225x5
275x2
315x1 belt
345x8 belt
365x8 belt

Zercher Squats
225x5
275x5
315x5
350x5

RDL's
135x8
225x8
250x8
275x8

Single Leg Plate Load Press, Horizontal
270#x8
290#x8
320#x8

Abs

Good workout, squats were a little tough as my hip flexors and lower back were still sore from deadlifting on Thursday. All in all a good start to a 9 week program.
At about week 5 or 6 I will know for sure if I am doing the meet as I will start wrapping my knees and then I will see how my calf holds up. I FULLY plan on doing this meet though so this calf had better not give me any trouble.

[Jay O'Neill]

Strong work out DJ... real nice numbers!
Keep up the great work!

[Jessejobe]

I know about the creature of habit. I would love to find a powerlifting next year to do. I would like to bench 400+ at 220 or even 198. My best was 425 at 238 with a shirt, I was hitting 350 raw on a couple occasions. Your squat workouts make me sick, I just want to puke when I see all the stuff you do. I love DL but squatting sucks, Heck I like doing the log press more than squatting. Good luck training.


Jesse

[SBaier]

Great workout DJ... good talking to you today!

[Mike Westerling]

And don't you stop doing those curls either! When they are taking the pic of you with the 1st place trophy you want to be able to give them a good double bi shot for the paper ;)
-Mike

[D.J. Satterfield]

Thanks Mike, Hail to the Bi's :LOL:

[Scott Tully]

Thanks Mike, Hail to the Bi's :LOL:


Not bad for a guy your age DJ,

Just messing with you man, glad to see your trainign going well.

Scott

[D.J. Satterfield]

Dec. 6

Bench
135x8
135x8
185x5
235x8 pause rep 8
245x8 pause rep 8
255x8 pause rep 8

DB Incline
65x10 pause rep 10
75x10 pause rep 10
85x8

DB Flyes
40x10
45x10
50x10

Chest Supported Rows - Plate Load
3 platesx8
4 platesx8
4 platesx8

Hammer Curls
30x8
40x8
50x8

Single Arm DB Preacher Curl
30x8
35x8
40x8

Lying Cable Curl
100x20
110x20
120x20
superset with
Push Downs
100x20
110x20
120x20

Abs

Going start to cut down on the reps next week, especially the compound movements. Probably go to 5's. My shoulder was really bothering me after working out tonight. I had it worked on at the doc last night so it was a little sore to start with.

[Jay Hagadorn]

Dec. 6

Going start to cut down on the reps next week, especially the compound movements. Probably go to 5's. My shoulder was really bothering me after working out tonight. I had it worked on at the doc last night so it was a little sore to start with.

DJ-

Are you seeing a Doc who does Active Release Technique? If so could you give me some details and tell me how it's working for you?

[D.J. Satterfield]

Jay--

Yeah, this guy is a chiro that uses ART. I tore my calf muscle (medial gastroc head) about three months ago so I have been seeing him for some ultrasound work on breaking up the scarring in my leg. While I am there he decided to work on my upper shoulder/bicep. I have only been going for a few weeks so we will see what happens. All I know is my shoulder is very sore for a day or so after he gets done with it. He says it should start to hurt less and less after each session. There are 3 or 4 guys in my gym that have used ART for shoulder problems and swear by it.

The only day I can go to him happens to be the day before my pressing workout, so it makes for an interesting time in the gym. I could switch gym days but it just works best for me keeping my workouts on the days they are already on.

[D.J. Satterfield]

Dec. 8

Deadlifts
135x8
135x8
225x8
315x6
385x2 belt
435x1 belt
470x3 belt
485x3 belt
500x2 belt got 3rd rep above knees and felt lower back starting to pull so stopped there, pretty sure I could have had it with a hitch
515x1 belt little hitch I wasn't supposed to do this rep (not on the program yet) but this guy I have been doing deads with was giving me crap about not getting the 3rd rep at 500 so I said load up the damn bar and away we went.
I got it, he missed it. He did hit a PR of 500 tonight, he just started deadlifting heavy about two months ago so he is doing real well. He is thinking about doing the PL meet with me. He squats 625 with belt and wraps and benches 405 raw, pretty strong guy, 5'-8" 218#, my age, 41. I always give him crap about being a short little dude with not as much room to travel.

Rack Pulls 1" above knees
405x5
495x5
585x2 was going to 605 but tore off a huge callous on my left hand and ripped a hole in the palm of my right hand, so that ended that.

Pull Ups
BWx10x4

One Arm DB Rows
90x10
100x10
110x10

Single Leg Hamstring Machine
50x8
60x8
70x8

All in all good workout, I have never repped 500 deadlifting so that was good and then after all the reps to hit 515, I was happy with that. There is this Russian guy that works out at my gym that is going to give me some pointers on deadlifting, cleans and using my legs for log/push pressing. He used to be a competitive powerlifter and olympic lifter, very large and strong guy.
After shredding my hands up the rest of the workout was interesting to say the least. Tomorrow is mostly tricep work, so hopefully my hands are up to it.

[Jay Hagadorn]

Good job on the deads DJ...

[SBaier]

Great job DJ - pulls are looking strong!

[Jessejobe]

Man you are worrying about the silver dollar DL in may. Repping 500 jeez that is awesome I can't wait to get there someday. Good work man. Had I saw your workout before mine I know I would have got the 600.


Jesse