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Deeko's powerlifting thread

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Tuesday, December 31, 2013
Bench Press
45 lb x 5
135 lb x 5
185 lb x 5
205 lb x 5
225 lb x 5
235 lb x 5


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


Dips
0 lb x 5
25 lb x 5
0 lb x 7
 
Sunday, January 5, 2014

Note
General back workout today. Actually felt great. Hit new numbers in almost every exercise.

Barbell Row
45 lb x 5
95 lb x 5
135 lb x 5
155 lb x 5
165 lb x 5
175 lb x 5


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


Chinup
0 lb x 5
25 lb x 5
50 lb x 5
75 lb x 3


Back Extension
0 lb x 5
40 lb x 5
80 lb x 5
100 lb x 5
120 lb x 5
140 lb x 5
 
Tuesday, January 7, 2014

Note
Either tied or beat my previous PR for squats for 5. Was squatting in front of a mirror which was awkward. I felt like I was too forward and my weight was on my toes.

Squat
45 lb x 5
135 lb x 5
185 lb x 5
225 lb x 5
275 lb x 5
305 lb x 5
325 lb x 5
135 lb x 15
 
Thursday, January 9, 2014

Note
Best bench triple since January 2011 (when I weighed about 175). It was a grinder, but I got it.

Bench Press
45 lb x 10
95 lb x 5
135 lb x 3
185 lb x 3
225 lb x 3
245 lb x 3
265 lb x 3


Dips
0 lb x 5
25 lb x 5
50 lb x 7
 
Friday, January 10, 2014

Note
If I want my to improve, I have to do it more than once month, its really as simple as that. My numbers aren't terrible but they aren't improving, either.

Sumo Deadlift
135 lb x 5
225 lb x 3
275 lb x 3
315 lb x 2
365 lb x 1
405 lb x 2
435 lb x 2


Pullup
0 lb x 10
 
Tuesday, January 14, 2014

Squat
45 lb x 5
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x 3
315 lb x 3


Back Extension
35 lb x 6
75 lb x 5
 
Thursday, January 16, 2014

Note
Wasn't feeling particularly strong today. Still didn't do too terrible. Probably had a 4th rep of 245 with a spotter.

Bench Press
45 lb x 6
95 lb x 5
135 lb x 5
185 lb x 5
205 lb x 5
225 lb x 5
245 lb x 3


Overhead Press
45 lb x 5
95 lb x 3
115 lb x 3
 
Saturday, January 18, 2014

Note
First time doing power cleans in a year. Not the worst I've done, but they're still pretty pathetic. All the strongmen were at the gym doing much more impressive things...makes me wish I had been doing mac deadlifts or something.

Power Clean
88.18 lb x 5
110.23 lb x 3
132.28 lb x 3
154.32 lb x 3
165.35 lb x 3
170.86 lb x 3


Dumbbell Row
85 lb x 5
100 lb x 5
130 lb x 5
140 lb x 5


Pullup
0 lb x 5


Back Extension
0 lb x 5
55 lb x 5
90 lb x 5
120 lb x 5
 
Tuesday, January 21, 2014

Note
PR triple squat. Because fuck you.

Squat
45 lb x 6
95 lb x 5
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x 3
315 lb x 3
345 lb x 3
375 lb x 3


Pause Squat
245 lb x 3
275 lb x 3


Back Extension
65 lb x 12
 
Thursday, January 23, 2014

Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
185 lb x 3
225 lb x 3
245 lb x 3


Overhead Press
95 lb x 3
115 lb x 3
135 lb x 3
150 lb x 1


Dumbbell side/front raise
12.5 lb x 8
 
Saturday, January 25, 2014
Sumo Deadlift
135 lb x 5
225 lb x 3
275 lb x 1
315 lb x 1
365 lb x 1
405 lb x 1
435 lb x 1
455 lb x 1


Pullup
0 lb x 5
25 lb x 5
50 lb x 5
60 lb x 5 ( Max hold )


Dumbbell Row
100 lb x 5
120 lb x 5
140 lb x 5
 
Tuesday, January 28, 2014
Note
Good squats today. PR for five. Shoulders felt really tight all week so I did some overheads to try to loosen things up. God I hate those.

Squat
45 lb x 5
135 lb x 5
185 lb x 5
225 lb x 3
275 lb x 3
315 lb x 5
335 lb x 5


Overhead Squat
45 lb x 5
65 lb x 8
75 lb x 6


Back Extension
50 lb x 15
75 lb x 15
 
Saturday, February 1, 2014
Sumo Deadlift
135 lb x 5
225 lb x 3
275 lb x 3
315 lb x 3
365 lb x 3
405 lb x 3
440 lb x 2


Bench Press
45 lb x 8
135 lb x 5
185 lb x 5
225 lb x 5


Pullup
0 lb x 10
 
Tuesday, February 4, 2014
Note
Beltless squat day. There's a bar in the gym that I swear weighs more than 45 lbs, and that's the one I used today. Still not sure about that, but still, not a terrible day for beltless.

Squat
45 lb x 5
135 lb x 5
185 lb x 5
225 lb x 5
265 lb x 5
285 lb x 5
295 lb x 5
 
Thursday, February 6, 2014
Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
185 lb x 3
225 lb x 3
245 lb x 3


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


Dips
0 lb x 12
 
Friday, February 14, 2014
Dumbbell Bench Press
30 lb x 7
40 lb x 5
55 lb x 5
70 lb x 3
85 lb x 3
100 lb x 3
110 lb x 3


Overhead Press
55 lb x 5
75 lb x 15
85 lb x 10


Pullup
0 lb x 10
 
Monday, February 17, 2014
Note
Beltless deadlift day. Actually pretty good. Less than 10% decline than belted. Front squats are feeling decent as well.

Sumo Deadlift
135 lb x 5
225 lb x 3
275 lb x 3
315 lb x 3
365 lb x 3
385 lb x 3
405 lb x 3


Front Squat
45 lb x 5
95 lb x 12
135 lb x 5
175 lb x 5
195 lb x 5


Good Morning
45 lb x 5
95 lb x 6
115 lb x 6
135 lb x 5


Overhead Squat
45 lb x 10


Pullup
0 lb x 8
 
Wednesday, February 19, 2014
Bench Press
45 lb x 8
95 lb x 5
135 lb x 5
185 lb x 5
215 lb x 5
240 lb x 5


Overhead Press
45 lb x 5
95 lb x 5
125 lb x 3
140 lb x 3


Rope Pushdown
100 lb x 5
110 lb x 5
120 lb x 8


Cable front/side raises
30 lb x 8
30 lb x 8
30 lb x 8
 
Friday, February 21, 2014
Note
Beltless interval deadlifts. 60-90 second intervals. Felt heavy...i may have been using that damn heavy bar again. Seriously, this gym has like 50 barbells, I could just, ya know, go grab another one...

Sumo Deadlift
135 lb x 5
225 lb x 3
275 lb x 1
315 lb x 1
365 lb x 1
365 lb x 1
365 lb x 1
365 lb x 1
385 lb x 1
385 lb x 1
385 lb x 1
385 lb x 1
385 lb x 1
385 lb x 1
385 lb x 1
385 lb x 1
385 lb x 1


Zercher Squat
45 lb x 5
135 lb x 5
185 lb x 5
225 lb x 5
255 lb x 5
275 lb x 5
 
Tuesday, February 25, 2014
Squat
45 lb x 5
135 lb x 5
185 lb x 5
225 lb x 5
265 lb x 5
285 lb x 5
305 lb x 5


Back Extension
0 lb x 10
40 lb x 15
60 lb x 12


Power Clean
88.18 lb x 3
132.28 lb x 3
154.32 lb x 3
176.37 lb x 2 ( Failed 3rd rep )
 
Thursday, February 27, 2014
Note
Crappy day. Shoulder hurts, mostly from dragging the dog around on his least. Haven't been sleeping enough either. None of which helps...

Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
185 lb x 3
225 lb x 3


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


Cable front/side raises
20 lb x 12
30 lb x 12
40 lb x 6


Dumbbell Fly
30 lb x 15
35 lb x 12
 
Saturday, March 1, 2014
Note
Last day of the beltless cycle. Pretty solid. Might have had 435 if I had tried it rather than 425, but that's ok, still not a bad number.

Sumo Deadlift
135 lb x 5
225 lb x 3
275 lb x 3
315 lb x 2
365 lb x 2
405 lb x 2
425 lb x 2


Chinup
0 lb x 12
50 lb x 4
 
Thursday, March 6, 2014
Note
Not too terrible a day. Progress slowing down, but at least I'm not sliding.

Bench Press
45 lb x 5
95 lb x 5
135 lb x 3
185 lb x 3
225 lb x 3
245 lb x 3
265 lb x 2
135 lb x 12


Dips
0 lb x 7
0 lb x 9
 
Saturday, March 8, 2014
Note
New PR deadlift. Felt pretty good so I pushed for more, that wasn't happening. Ah well, I'll take it. Did deficits conventional after, they actually felt pretty good, might do a cycle conventional just for kicks.

http://www.youtube.com/watch?v=CT-DsB3aEkA

Sumo Deadlift
135 lb x 5
225 lb x 3
275 lb x 2
315 lb x 1
365 lb x 1
405 lb x 1
485 lb x 1
500 lb x 1
495 lb x 1


Deficit Deadlift
225 lb x 3
275 lb x 3
315 lb x 3
345 lb x 3


Back Extension
50 lb x 5
90 lb x 5
120 lb x 7


Hammer Curl
30 lb x 5
35 lb x 5
40 lb x 4
 
Last edited:
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