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Deeko's powerlifting thread

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Saturday, January 14, 2012

Weight: 166 lb (-1.8 lb)

Note
Something wasn't quite right today. Deadlift felt the opposite of how it normally does - the weight sprang off the floor, but my lockout was slow, and my grip felt weak. Anyway, the top set was ugly - little to no lockout, hideous last rep...but I got it. 405x5 with no belt. Bested my old PR for 5 by a nickel, and the old PR was with a belt.

tags
IronWorks
Sumo Deadlift
315 lb x 1
365 lb x 3
385 lb x 3
405 lb x 5

Pullup
0 lb x 8
0 lb x 8
0 lb x 6
 
Tuesday, January 17, 2012

Weight: 164.2 lb (-1.8 lb)

Note
Tied for my best set of 5 in squats in quite awhile, and I made a point to focus on depth, pretty happy about that. Overhead squats make it plainly clear how inflexible I am.

tags
Pro club

Squat
275 lb x 5
295 lb x 5
315 lb x 5

Overhead Squat
45 lb x 5
55 lb x 5
65 lb x 6

Chinup
0 lb x 12
 
Saturday, January 21, 2012

Weight: 165.4 lb (+1.2 lb)

Bench Press
175 lb x 3
205 lb x 3
225 lb x 3

Hammer Curl
30 lb x 6
35 lb x 5
37.5 lb x 6
37.5 lb x 5

Dumbbell Row
100 lb x 5
110 lb x 5
 
Saturday, January 28, 2012

Note
New PR triple in deadlifts. Felt like I had a little more in me too. I will definitely take then when cutting.

tags
IronWorks

Sumo Deadlift
315 lb x 1
365 lb x 1
405 lb x 3
430 lb x 3

Pullup
0 lb x 10
0 lb x 10
0 lb x 9

Hammer Curl
35 lb x 3
25 lb x 6
 
Wednesday, January 25, 2012

Note
The good - squats were deeper than last time. The bad - did one less rep on the 345. We'll call it a draw, which is really all you can ask for when cutting weight.

tags
IronWorks

Squat
275 lb x 1
315 lb x 3
335 lb x 3
345 lb x 1 ( Failed 2nd rep )

Back Extension
0 lb x 15
35 lb x 8
50 lb x 8
65 lb x 8
 
Saturday, February 04, 2012

Note
Friend was in town for the weekend - was planning on a deload deadlift day, went skiing instead. Gave me a bit of a leg/back workout in itself.

tags
Snoqualmie
 
Tuesday, February 07, 2012

Weight: 163.8 lb (-0.2 lb)

Note
No belt today - focused on speed, form, and depth. Definitely hit on those things. Lower back was torched by the end of the workout.

tags
Ironworks

Squat
265 lb x 5
275 lb x 5
285 lb x 5
225 lb x 8

Back Extension
0 lb x 15

Hammer Curl
30 lb x 8

Back Extension
0 lb x 15

Hammer Curl
30 lb x 8

Back Extension
0 lb x 15

Hammer Curl
30 lb x 10
 
Thursday, February 09, 2012

Bench Press
195 lb x 1
225 lb x 1
225 lb x 1
225 lb x 1
225 lb x 1
225 lb x 1
135 lb x 15
 
Saturday, February 11, 2012

Note
Not what I wanted. I was expecting to do at least what I did at nationals. I might not do the meet in a couple of weeks after all.

tags
SS&P

Sumo Deadlift
135 lb x 5
225 lb x 3
275 lb x 2
315 lb x 1
385 lb x 1
425 lb x 1
459 lb x F
459 lb x 1

35s Deadlift
325 lb x 3
345 lb x 3
375 lb x 3

T-Bar Row
75 lb x 5
100 lb x 5
125 lb x 5
150 lb x 5
 
Last edited:
Saturday, February 18, 2012

Power Clean
95 lb x 3
115 lb x 3
135 lb x 3
155 lb x 3
175 lb x 1
165 lb x 3

Chinup
0 lb x 12
0 lb x 8
0 lb x 8
0 lb x 5 ( Max hang )

Back Extension
0 lb x 20
0 lb x 15
 
Tuesday, February 21, 2012

Front Squat
135 lb x 5
165 lb x 5
195 lb x 3
215 lb x 5
225 lb x 2

Overhead Squat
45 lb x 10
55 lb x 6
 
Thursday, March 01, 2012

Note
Finally back in the gym. This lingering cough is going to be the end of me. Anyway, considering the multi week break since the last time I benched, not a terrible workout.

tags
IronWorks

Bench Press
205 lb x 3
225 lb x 3
225 lb x 3
225 lb x 3

Pullup
0 lb x 10

Overhead Press
45 lb x 5
95 lb x 5
115 lb x 5
115 lb x 4

Pullup
0 lb x 10
 
Saturday, March 03, 2012

Weight: 159.8 lb (-2 lb)

Note
Finally got to really test out the bike I won back in December. Also the first real, outdoor bike ride I've gone on since I got my drivers license. So...it was kinda tough. But it wasn't so bad. If we actually get decent weather this spring, I'll have to do more biking.

Bike
5.58 mi - 0:28:18
 
Tuesday, March 06, 2012

Note
My squat diminishes quickly.

tags
IronWorks

Squat
265 lb x 3
275 lb x 3
295 lb x 3
225 lb x 10

Chinup
0 lb x 10
25 lb x 5
50 lb x 3
50 lb x 5
 
Sunday, March 11, 2012

Note
Pretty solid 35's, especially considering I didn't use a belt. Moderate improvement in the power cleans - although I'm still pretty terrible at those. Going to be sore tomorrow.

tags
IronWorks

35s Deadlift
185 lb x 3
255 lb x 3
305 lb x 3
345 lb x 3
375 lb x 3
400 lb x 2

Bench Press
175 lb x 3
205 lb x 3
225 lb x 3
235 lb x 2

Power Clean
95 lb x 3
135 lb x 1
155 lb x 1
175 lb x 1
185 lb x F
135 lb x 3

Back Extension
0 lb x 20
35 lb x 10
50 lb x 8

Treadmill
1 mi - 0:08:00
 
Wednesday, March 14, 2012

Weight: 163.2 lb (+1.2 lb)

Note
Did the same for 5 this week as I did for 3 last week. Can't complain about that.

tags
IronWorks

Squat
265 lb x 5
275 lb x 5
295 lb x 5

Pause Squat
225 lb x 5

Pullup
0 lb x 10
0 lb x 7
0 lb x 7
 
Thursday, March 15, 2012

Weight: 163.8 lb (+0.6 lb)

Note
The last time I did 5's in bench was December...it showed. My back is a bit stiff/sore from squats less than 24 hour ago, which probably doesn't help. Still, not a terrible workout.

tags
IronWorks

Bench Press
185 lb x 5
205 lb x 5
225 lb x 4

Overhead Press
95 lb x 5
115 lb x 5
125 lb x 5

Overhead Rope Pushdown
50 lb x 5
57.5 lb x 5
57.5 lb x 7
42.5 lb x 8

Stationary Bike
5.5 mi - 0:15:00
 
Saturday, March 17, 2012

Weight: 163.2 lb (+0.8 lb)

Note
I continue to be atrocious at power cleans.

tags
IronWorks

Power Clean
95 lb x 5
115 lb x 1
135 lb x 1
155 lb x 1
175 lb x 1
185 lb x 1

Dumbbell Row
100 lb x 5
115 lb x 5
115 lb x 5

Pullup
0 lb x 9
0 lb x 7
0 lb x 7
 
Monday, March 19, 2012

Weight: 163.8 lb (+0.6 lb)

Note
Threw in an extra workout today. My atrociousness at power cleans clearly carries over to push press as well. I really lake any and all explosive power. Ah well.

tags
IronWorks

Overhead Press
95 lb x 3
115 lb x 1
135 lb x 3
145 lb x 2 ( Failed 3rd rep )

Push Press
155 lb x 1 ( Failed 2nd rep )
135 lb x 5

Upright Row
50 lb x 8
60 lb x 6
70 lb x 6
80 lb x 6
80 lb x 6
80 lb x 10

Dips
0 lb x 15
25 lb x 8
50 lb x 6
 
Tuesday, March 20, 2012

Weight: 163 lb (-0.8 lb)

Note
I was a little disappointed that I didn't get the third rep of 315, but still, three weeks in a row of solid improvement in the squat. Heaviest I've gone in chinups in awhile too.

tags
IronWorks

Squat
265 lb x 1
295 lb x 3
305 lb x 3
315 lb x 2
185 lb x 12

Back Extension
0 lb x 15
40 lb x 10
65 lb x 8
0 lb x 15 ( Max hold on last rep )

Chinup
0 lb x 6
25 lb x 5
50 lb x 5
70 lb x 3
0 lb x 7
 
Thursday, March 22, 2012

Note
Workout started fine, but as I hit my work sets in bench I started getting pain in my groin muscle on the right side. No idea how I'd strain a groin benching, but hopefully it isn't serious.

tags
IronWorks

Bench Press
175 lb x 3
205 lb x 3
225 lb x 3
225 lb x 3
135 lb x 10

Rope Pushdown
100 lb x 10
115 lb x 5
100 lb x 8
 
Friday, March 23, 2012

Weight: 163 lb

Note
Nice weather, good bike ride. Felt the best of any so far, although thanks to rush hour traffic I was forced to sit at an intersection for a few minutes at one point. Groin pain nowhere to be found.

Bike
6.19 mi - 0:31:23
 
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