Dexter's Log

[dcw]

Male, 30y/o, 509, ~195lb (probably 15%-ish BF)

Instagram - @dextercwolf

Unathletic chubster growing up. Started lifting in high school. Became obsessed. Got an Exercise Science degree in 2010. Coached full time until 2013, when I got burnt out from training at a commercial gym and decided being a cop would be more fun. Currently a full time beat cop and super part time coach (<5 clients).

Training History:
2006-2010 - Typical stupid shit. Body part splits, etc..
2010-2014 - Trained the big four, but programming was non-existent. Also didn't eat (cuz abz, bro)
*You can see my private school college exercise science degree really taught me well when it came to strength training
2014-2016 - Actually ate food and had productive training.
2017 - Broke my hand in March and battled what ended up being some nasty glute med and hamstring tendinopathy (wasted too much time and spent too much money figuring this out) from July-December.
Dec 2017 - Present - Went way back and started an LP. Working my way back up.

Previous PR's and such:
Squat:
374.75x1 - Meet PR (Nov 2015 - BW: 173 and beltless...lol)
365x5 - 5RM PR (Dec 2016 - BW: 200ish)
350x5x3 - Volume PR (Feb 2017 - BW: 207)

Deadlift:
391.25x1 - Meet PR (Nov 2015 - BW: 173 and beltless)
405x1 - Training PR (Jan 2016 - BW: 175ish)
380x5 - 5RM PR (Feb 2016 - BW: 207)

Bench:
270x1 - Meet PR (Nov 2015 - BW: 173, beltless, close grip, and false grip...because I was an idiot)
265x5x3 - Volume PR (Jan 2017 - BW: 207)
280x5 - 5RM PR (Feb 2017 - BW: 207)
315x1 - Training PR (Dec 2017 - BW:191)

Press:
162.5x5 - 5RM PR (Feb 2017 - BW:210)
157.5x5x3 - Volume PR (Aug 2017 - BW: 198)
187.5x1 - Training PR (Dec 2017 - BW:191)

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EDIT:
New 1RM PR's in Chronological Order
04/04/18 - Press 190x1@8 - BW:200ish
04/11/18 - Press 195x1@8 - BW:200ish
04/16/18 - Squat 380x1@8 - BW:200.8
07/02/18 - Squat 385x1@8 - BW: 197.0
07/09/18 - Squat 405x1@9 - BW: 197.0
07/10/18 - Deadlift 425x1@9 - BW: 198.0
07/16/18 - Deadlift 430x1@8-9 - BW:197.6
07/20/18 - Squat 410x1@9 - BW: 196.8
07/20/18 - Bench 310x1@9 - BW: 196.8
07/23/18 - Deadlift 435x1@9 - BW:197.6
07/26/18 - Squat 415x1@9 - BW:201.6
07/26/18 - Bench 315x1@9 - BW:201.6
07/30/18 - Deadlift 445x1@9 - BW: 199.6
08/03/18 - Squat 425x1@9 - BW:202.0
08/03/18 - Bench 320x1@9.5 - BW:202.0
08/11/18 - Squat 435x1@10 - BW:198.0 - @ USAPL MEET
08/11/18 - Deadlift 463x1@10 - BW:198.0 - @ USAPL MEET

[Wilhelm]

Welcome, @dcw
Thank you for adding your log to the site

I followed you on IG @littlemuskox

There is an instragram thread in off topic if you'd like to post your IG there too.

[dcw]

Today is my 30th Birthday
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I've been on an LP since mid December. Started way down low with 135s, 225b, 125p, 185d. In mid January I finally figured out what was causing my hip issues (tendinopathy). I've been doing 4-0-0 Squats since then to rehab it.

I just got back from a Law Enforcement Fitness Coordinator school at the Federal Law Enforcement Training Center last night, so while I was LPing the past two months I was also doing a little bit of running so I could pass the Physical Efficiency Battery (https://www.fletc.gov/physical-efficiency-battery-peb).

Now that the prep for the school is over I can focus on just getting stronger. The plan is to keep the tempo squats for another 4-6 weeks. I've still got plenty of LP left for squats and maybe deadlift, but I'll be switching to intermediate programming for my bench and press very soon.
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Most recent numbers for each lift:
4-0-0 Squat - 270x5x3 (2/16)
Deadlift - 345x5 (2/16)
Press - 155x5x3 (2/16)
Bench - 252.5x5x3 (2/14)

[dcw]

Welcome, @dcw
Thank you for adding your log to the site

I followed you on IG @littlemuskox

There is an instragram thread in off topic if you'd like to post your IG there too.

Thanks! @Wilhelm. I'll add my IG to that thread. I love the content over here; it's top notch stuff.

[omaniphil]

Welcome to the Exodus @dcw! Looks like your numbers are getting close to your all time maxes. There's a wealth of information here on picking the right intermediate program. You're in the right place.

[dcw]

Welcome to the Exodus @dcw! Looks like your numbers are getting close to your all time maxes. There's a wealth of information here on picking the right intermediate program. You're in the right place.

Thanks! @omaniphil

[Wilhelm]

Btw- happy belated birthday.
Saw your pics on IG, looks like a good one.

[dcw]

Btw- happy belated birthday.
Saw your pics on IG, looks like a good one.

@Wilhelm thanks! It was great. Good food, family, and my girlfriend surprised me by inviting my best friend down, who I don’t see very often.

[dcw]

Monday 2/19
BW: 195.0
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4-0-0 Squat: 275x5x3
Bench: 255x5x3
Deadlift: 350x5x1
Chins: BWx10x3
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Good session. I'm getting close (less than two weeks) to switching to intermediate programming for my bench and press. Need to figure out what that is going to look like.

I'm also adding a light pulling variation on Wednesday's (I'm thinking betless pause deadlifts for a couple sets of five @ 7-8) starting this week. Still going to LP a heavy set of five on Monday/Friday. I'll hopefully get 2-3 weeks out of that before going to just weekly 5lb jumps wither another variation (prob BB rows).

Squats are still going strong, even with the tempo. Once I get over 300 I'll add in a light day on Wednesday (beltless tempo pause squat? I have issues with relaxing in the bottom). I still have six weeks left of tempo squats (I wanted to do them for ~12 weeks, as that's what the current recommendation for tendinopathy is). I seriously doubt i'll be able to continue to add 10-15lb per week with the tempo, but we'll see what happens. I just might be the next Petrizzo, lol.

[dcw]

IG:
https://ink361.com/app/users/3021300102 ... 3021300102

[dcw]

Wednesday 2/21
BW: 194.0
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4-0-0 Squat 280x5x3
Press 157.5x5x3 (TIES VOLUME PR)
Beltless Pause Deadlift: 255x5x2 @7-8
*I think I undershot this by just a hair. No big deal. I'd rather undershoot than overshoot. Gotta start somewhere with RPE.
Chins BWx10x3
-
https://ink361.com/app/users/ig-3021300 ... 3021300102

[dcw]

4-0-0 Squat:285x5x3
Bench:257.5x5x3
Deadlift: 355x5x1
Chins BWx10x3
Ab Wheel x20x1

[dcw]

BW: 195.4
-
4-0-0 Squat 290x5x3
Press 160x5x3 VOLUME PR
Deadlift 360x5x1
Chins BWx10x3

[dcw]

BW: 197.8
-
4-0-0 Squat 295x5x3
Bench 260x5x3
Pause Deadlift (w/o belt) 275x5x2 @8
Chinx BWx10x3

[dcw]

BW: 196.0
-
4-0-0 Squat: 300x5x3
Press: 162.5x5x3 **VOLUME PR**
Deadlift: 365x5x1
Chins BWx10x3
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Thus concludes my post-injury LP. I start the Bridge 2.0 next week. This is good timing, because my press and deadlift are definitely at the end of their LP-ability. I'm so sick of doing five reps, lol.

[dcw]

Low Stress Week
BW:196.0
-
Comp Squat
275x5 @6
290x5 @7
300x5x2 sets @8 (probably closer to an @7)
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Comp Bench
225x5 @6
235x5 @7
245x5x2 sets @8
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Mid Shin Block Pull
285x5 @7
315x5 @8
335x5 @9 (probably an @8.5)
-
I think I did a decent job choosing the correct weights, considering its been a LONG time since i've done a comp bench and that I've never done block pulls. I'd rather undershoot a little than overshoot.



EDIT: Added youtube link.

[dcw]

BW: 195.6
Assault Bike - 20min LISS - ~6.6 miles
Chins 6min AMRAP - 5,5,5,5,5,5,5 [35]
Ab Wheel (knees) 6min AMRAP - 15,15,10,10,10,10 [70]

[dcw]

The Bridge 2.0 Week 1 Day 2
Low Stress Week
BW: 197.0
-
2Ct Pause Squat (w/o belt)
245x5@7
260x5@8
280x5@9 - (Probably more a 8-8.5)
-
Press:
145x5@6
152.5x5@7
157.5x5@8 x 2 sets
-
BB Row:
160x11@7 (can't count)
175x9@8 (still can't count)
190x10@9 (little sloppy)
-

[dcw]

The Bridge 2.0 Week 1 Day 3
Low Stress Week
BW: 198.6
-
Comp Deadlift
290x5@6
315x5@7
330x5@8 x 2 Sets
-
Incline Bench:
175x5@7
190x5@8
205x5@9
-
303 Squat:
165x10@7
185x10@8
200x10@9
-

[dcw]

BW: 198.6
Assault Bike - 20min LISS - ~6.7 miles
Chins 6min AMRAP - 5,5,5,5,5,5,5 [35]
Ab Wheel (knees) 6min AMRAP - 15,15,15,10,10,10 [75]