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Deeko's powerlifting thread

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Monday, October 17, 2011

Note
Brought back the 4th workout again. I wonder if it will stick this time. Probably not, but hey, worth it while it lasts.

tags
IronWorks

Dumbbell Shrug
115 lb x 5
105 lb x 6
95 lb x 8

Incline Dumbbell Press
85 lb x 5
75 lb x 5
65 lb x 5

Shoulder Press
155 lb x 1
155 lb x 1
150 lb x 3
145 lb x 3
135 lb x 1
95 lb x 3
 
Tuesday, October 18, 2011

Weight: 169.4 lb (+1.6 lb)

Note
Pushed up the squat triples again today. Focused on being deep and fast, too. Got a video of the last set, and it was there. PR on the pause squats, too, and I did those for about as deep & long as I possibly good. Solid.

tags
IronWorks

Pause Squat
295 lb x 3
255 lb x 3
225 lb x 3

Squat
335 lb x 3
325 lb x 3
315 lb x 3
315 lb x 3
295 lb x 1
265 lb x 1
 
(note - the last three entries are in reverse order due to a software bug in DeekFit. Oops. Someone should get the dev on that)
 
Weight: 167.4 lb (-2.2 lb)

Note
A bit of an enigma of a workout. Bench was weak, much worse than I was going for. I was going to blame this on me getting a flu shot yesterday, but then the dumbbell presses were very good. Not sure what's going on with that.

tags
IronWorks

Bench Press
225 lb x 5
245 lb x 2
245 lb x 2

Seated Dumbbell Press
55 lb x 5
65 lb x 5
75 lb x 5

Rope Pushdown
100 lb x 5
115 lb x 5
115 lb x 10
 
Saturday, October 22, 2011

Weight: 168.4 lb

Note
Solid. The 445 is a PR deadlift without a belt. It was definitely the limit or close to it, but still, I'll take it. First PR in this round of training. Was in a bit of a rush, so not much time for assistance.

tags
IronWorks

Sumo Deadlift
275 lb x 1
325 lb x 1
365 lb x 1
395 lb x 1
425 lb x 1
445 lb x 1

Pullup
0 lb x 15
0 lb x 10
0 lb x 6
 
Monday, October 24, 2011

Shoulder Press
115 lb x 1
135 lb x 5
145 lb x 5
150 lb x 4

Incline Dumbbell Press
70 lb x 5
80 lb x 5
90 lb x 4

Skull Crushers
75 lb x 5
95 lb x 5
105 lb x 4
 
Tuesday, October 25, 2011



Weight: 171.6 lb (+3.2 lb)

Note
I'm not sure what possessed me to do sets of 15 in squats. If I find whoever put the idea in my head, he's in trouble. I wasn't planning on doing curls as my assistence exercise today, but that's all I had the energy for....

tags
IronWorks

Squat
185 lb x 15
205 lb x 15
225 lb x 13

Dumbbell Curl
30 lb x 5
35 lb x 5
40 lb x 5
 
Thursday, October 27, 2011

Weight: 171.6 lb

Note
Didn't push the weights too high because I wanted to actually get in the volume, I've been missing my target reps on most of my heavy sets in bench lately. Plus due to a weird schedule next week, I'll be benching again on Monday.

tags
IronWorks

Bench Press
205 lb x 1
225 lb x 5
225 lb x 5
225 lb x 5

Dips
0 lb x 10
0 lb x 10
0 lb x 15
 
Wednesday, November 16, 2011

Weight: 171.6 lb (-1.4 lb)

Note
I've been out of town, so this was my first time lifting in a couple of weeks, plus a little hungover, so I didn't push too hard. Will probably still be plenty sore, though.

tags
IronWorks

Bench Press
175 lb x 3
195 lb x 5
225 lb x 3
225 lb x 5

Squat
185 lb x 5
225 lb x 5
 
Saturday, November 19, 2011

Note
Started off good, ended bad. The 315 went up easy, but the remaining sets went downhill quickly.

tags
IronWorks

Sumo Deadlift
275 lb x 1
315 lb x 1
365 lb x 1
405 lb x 1

Power Clean
135 lb x 5
155 lb x 5
175 lb x 3

Pullup
0 lb x 5
25 lb x 5
50 lb x 5
50 lb x 4
 
Wednesday, November 23, 2011

Weight: 172.4 lb (-1.6 lb)

Note
The weight was moving well enough, but my back wasn't terribly happy with the idea of squatting heavy so I didn't push too hard. I think I'm going to start wearing a belt again for a little while. Also, I somehow managed to tweak my rhomboid on the bench...weird.

tags
IronWorks

Squat
225 lb x 1
255 lb x 5
275 lb x 5
285 lb x 5

Dumbbell Bench Press
70 lb x 5
80 lb x 5
90 lb x 5
 
Saturday, November 26, 2011

Weight: 173.8 lb (+1.4 lb)

Note
Good workout today. Wore a light belt - first time I've used a belt since nationals. The result was a PR for 5. Felt like I still had more in me too. Definitely happy with that.

http://www.youtube.com/watch?v=n4DVHIqv5uY&hd=1

tags
IronWorks

Sumo Deadlift
275 lb x 1
315 lb x 5
345 lb x 5
375 lb x 5
400 lb x 5

Barbell Row
135 lb x 5
145 lb x 5
155 lb x 5

Chinup
0 lb x 6
0 lb x 6
0 lb x 6
0 lb x 5
0 lb x 4
0 lb x 3 ( Max hang )
 
Monday, November 28, 2011

Weight: 173.8 lb

Note
A lot of people were using the benches today so I improvised. It did the job.

tags
IronWorks

Shoulder Press
95 lb x 3
115 lb x 1
135 lb x 5
140 lb x 5
145 lb x 3

Dumbbell Bench Press
70 lb x 5
80 lb x 5
100 lb x 5

Dips
0 lb x 10
0 lb x 12
0 lb x 15
 
Tuesday, November 29, 2011

Weight: 172.6 lb (-1.2 lb)

Note
Wore a loose belt again for squats, result was the beat in awhile. Also, while I wanted a third rep, the pauses were a PR (did those without a belt). I don't think there's anything wrong with my squat, its just a mental issue of not being used to that much weight on my back.

tags
IronWorks

Squat
275 lb x 1
315 lb x 3
335 lb x 3
345 lb x 3


Pause Squat
245 lb x 3
275 lb x 3
305 lb x 2

Incline Dumbbell Curl
30 lb x 5
35 lb x 7
40 lb x 4
30 lb x 7
 
Tuesday, December 13, 2011

Note
Woke up yesterday with some weird back pain. It had mostly dissipated by today, but wasn't completely gone, so I didn't push the weight too heavy. It seemed to get a little better with each work set, maybe my back was just pissed that I keep taking vacations that cause me to miss workouts.

tags
IronWorks

Squat
265 lb x 1
275 lb x 5
275 lb x 5
275 lb x 5
135 lb x 15

Back Extension
0 lb x 10
0 lb x 10
0 lb x 10
 
Thursday, December 15, 2011

Weight: 170.6 lb

Note
Finally, improvement in bench. Granted it wasn't a huge difference, but I'll take it. First time since June that I've done more than 225 for a set of 5.

tags
IronWorks

Bench Press
185 lb x 3
225 lb x 5
235 lb x 5
245 lb x 5

Dumbbell Lateral Raise
25 lb x 5
25 lb x 5
30 lb x 5

Tricep Pushdowns
100 lb x 15
115 lb x 15
130 lb x 15
 
Tuesday, December 20, 2011

Weight: 172 lb (-2 lb)

Note
Highest squat since nationals. I might have had a few more pounds in me, but it was a pretty good grind, so it seemed like a good place to stop.

tags
IronWorks

Squat
275 lb x 1
315 lb x 1
345 lb x 1
365 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
 
Thursday, December 22, 2011

Note
I probably could have gotten the 4th and 5th reps on 245, but my back started cramping up so it wasn't worth risking it without a spotter.

tags
IronWorks

Bench Press
235 lb x 5
245 lb x 3

Overhead Press
95 lb x 3
115 lb x 5
135 lb x 4

Rope Pushdown
70 lb x 15
85 lb x 15
85 lb x 12
 
Saturday, December 24, 2011

Weight: 171.8 lb (-0.6 lb)

Note
I wanted to go for a PR today, but I barely got the 455 so it seemed like a good place to stop. Nasty cold coming on which didn't help things.

Oh, and stiff leg deads always make me very sore...so it's gonna be a painful Christmas.

Sumo Deadlift
315 lb x 1
365 lb x 1
405 lb x 1
455 lb x 1

Stiff Leg Deadlift
135 lb x 6
185 lb x 5
225 lb x 5

Pullup
0 lb x 6
0 lb x 6
0 lb x 6
0 lb x 5
0 lb x 6
 
Wednesday, January 04, 2012

Weight: 170.6 lb (-4.4 lb)

Note
I can't catch a break. I finally have a clear schedule, my numbers are progressing...and I get sidelined for almost two weeks with a mast cold. Anyway, nor fully recovered, but enough to get back to the gym and wars off the hordes of New Years resolutioners. A quick look back shows that I literally haven't done more than five reps in bench since I've been using DeekFit, so today didn't go terribly well...

tags
Pro Club

Bench Press
185 lb x 12
165 lb x 12
135 lb x 8
135 lb x 12

Rope Pushdown
80 lb x 15
90 lb x 10
70 lb x 16
 
Saturday, January 07, 2012
Weight: 167.8 lb

Note

As it turns out, this cough does not help my strength. Neither does starting to cut weight. Who would have thought...either way, the weight felt heavy, but I managed to squeak out a PR triple, and I did it without a belt. Less than I wanted, but I guess I can't complain too much. Pushed the stiff legs pretty hard too.

tags
IronWorks

Sumo Deadlift
315 lb x 1
365 lb x 3
385 lb x 3
420 lb x 3

Stiff Leg Deadlift
225 lb x 5
235 lb x 5
245 lb x 5

Chinup
0 lb x 8
0 lb x 7
0 lb x 6
 
Wednesday, January 11, 2012

Weight: 167.8 lb

Note
Cough still persists, and my hamstrings are still sore from all that pulling on Saturday, so I stayed away from doing assistence exercises. All things considered, numbers were respectable for my first squats in nearly a month.

tags
IronWorks

Squat
295 lb x 1
315 lb x 3
335 lb x 3
345 lb x 2
225 lb x 10
 
Thursday, January 12, 2012

Note
Probably had the second, maybe the third rep of 255 if I'd had a spotter. Oh well, if anything its the most I've had on the bar since nationals in August, which I will take.

tags
Pro club
Bench Press
175 lb x 3
205 lb x 1
235 lb x 3
245 lb x 3
255 lb x 1

Overhead Press
95 lb x 3
115 lb x 3
135 lb x 3
145 lb x 3

Tricep Pushdowns
150 lb x 5
170 lb x 5
180 lb x 4
120 lb x 20
 
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