Deeko's powerlifting thread

[Deeko]

Tuesday, April 7, 2015
Note
My hamstrings are still a bit tight from last week and my back still has horrible bar marks, good day for front squats and hamstring stretch work.

Front Squat
45 lb x 8
135 lb x 5
175 lb x 5
195 lb x 5
205 lb x 5

Romainian Deadlift
45 lb x 5
133.18 lb x 5
177.27 lb x 5
199.32 lb x 4
210.34 lb x 5

Good Morning
45 lb x 5
95 lb x 5
135 lb x 5
155 lb x 5

Glute/ham raises
0 lb x 8
0 lb x 7 ( Green bands )
0 lb x 8 ( Green bands )
0 lb x 8 ( Green bands )
0 lb x 8 ( Green bands )

 

[Deeko]

Wednesday, April 8, 2015
Note
rehab day. Lots of little exercises. Everything felt decent. Dips were a little risky but didn't hurt the shoulder as long as I stayed more upright and didn't go down too far.

Cable Crosses
20 lb x 12
30 lb x 8
30 lb x 10

Cable Side Raises
20 lb x 12
30 lb x 12
30 lb x 15

Incline Dumbbell Flies
30 lb x 10
35 lb x 10
40 lb x 8
45 lb x 5

Dumbbell Front Raise
12.5 lb x 10
15 lb x 12
20 lb x 8

Dips
0 lb x 10
0 lb x 10
0 lb x 10
0 lb x 7
0 lb x 7

Rope Pushdown
80 lb x 8
80 lb x 12
100 lb x 8

Side Bend
0 lb x 12
0 lb x 12
0 lb x 12

 

[Deeko]

Friday, April 10, 2015
Note
Not really what I wanted, but still pretty decent for no belt. Tried to focus on keeping a better arch, which is basically impossible for me. Finished up with three sets of 12 conventional...DeekFit tells me I've never done more than five in my six years of tracking. That's some serious cardio! My body is torched.

Sumo Deadlift
135 lb x 8
225 lb x 5
275 lb x 3
315 lb x 3
365 lb x 3
405 lb x 3
425 lb x 2 ( Failed 3rd rep )
425 lb x 2

Deadlift
225 lb x 12
225 lb x 12
225 lb x 12

Chinup
0 lb x 8
0 lb x 8
0 lb x 8
0 lb x 6

Back Extension
0 lb x 15
30 lb x 12
55 lb x 10

 

[Deeko]

Monday, April 13, 2015
Bike
6.25 mi - 0:36:47

 

[Deeko]

Tuesday, April 14, 2015
Squat
45 lb x 5
135 lb x 5
185 lb x 5
225 lb x 5
275 lb x 3
295 lb x 3

Dips
0 lb x 2

Band pull aparts
0 lb x 12
0 lb x 12
0 lb x 12
0 lb x 12
0 lb x 12

Dumbbell side/front raise
10 lb x 10
12.5 lb x 8
15 lb x 6

Good Morning
45 lb x 6
95 lb x 5
135 lb x 8
155 lb x 6
165 lb x 5

Dumbbell Fly
30 lb x 12
35 lb x 12
40 lb x 8

Cable Crosses
20 lb x 12
30 lb x 12
40 lb x 8
30 lb x 12

Rope Pushdown
80 lb x 12
90 lb x 12
100 lb x 8
70 lb x 12

Dip Shrugs
0 lb x 12
0 lb x 15
0 lb x 15
0 lb x 15
0 lb x 15

 

[Deeko]

Wednesday, April 15, 2015
Run
3.2 mi - 0:30:06

 

[Deeko]

Thursday, April 16, 2015
Deadlift
45 lb x 5
135 lb x 5
185 lb x 5
225 lb x 3
275 lb x 3
315 lb x 3
365 lb x 2
385 lb x 2
405 lb x 3

Front Squat
45 lb x 5
135 lb x 5
185 lb x 5
205 lb x 5
225 lb x 4

Pullup
0 lb x 8
0 lb x 8
0 lb x 8
0 lb x 6

 

[Deeko]

Friday, April 17, 2015
Power Clean
89.09 lb x 5
111.14 lb x 5
133.18 lb x 3
155.23 lb x 1
155.23 lb x 2 ( Failed 3rd rep )
166.25 lb x 1 ( Failed 2nd rep )
171.76 lb x 1
171.76 lb x 1
144.2 lb x 3
144.2 lb x 3
144.2 lb x 5

Cable front/side raises
20 lb x 12
30 lb x 12
40 lb x 5

 

[Deeko]

Sunday, May 3, 2015
Note
First time back at the gym in over two weeks. As expected, my quads were like jello. On the plus side, first time doing any pressing in months. It actually felt pretty good. Didn't do much weight, but no pain in the shoulders, which is what matters.

Squat
45 lb x 10
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x 3
295 lb x 2
315 lb x 1
135 lb x 12

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

Band pull aparts
0 lb x 12
0 lb x 12

Dumbbell Bench Press
15 lb x 15
25 lb x 15
35 lb x 15
40 lb x 15

Pullup
0 lb x 10
0 lb x 8
0 lb x 6

 

[Deeko]

Wednesday, May 6, 2015
Note
First deadlifts in a month plus my hamstrings and glutes are still torched from Sunday. All things considered, it could have gone worse.

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

Cable front/side raises
30 lb x 12
40 lb x 7

 

[Deeko]

Friday, May 8, 2015
Note
First really pushing any reasonable amount of weight in months. A little bit of occasional tightness, but all things said and done, not so bad. Just gotta keep it up.

Dumbbell Bench Press
20 lb x 15
35 lb x 12
45 lb x 12
55 lb x 12
65 lb x 8
75 lb x 5
40 lb x 20

Cable front/side raises
20 lb x 12
30 lb x 8
40 lb x 5
20 lb x 12

Tricep Pushdowns
80 lb x 15
100 lb x 12
120 lb x 12
140 lb x 5
150 lb x 3
100 lb x 12

Dumbbell Fly
30 lb x 12
30 lb x 12
30 lb x 10

 

[Deeko]

Monday, May 11, 2015
Note
Put on a belt and pushed some weight today. Not competition numbers or anything but it did feel pretty good. Better than expected. Starting my final weight cut for the meet today. Its going to be a painful one.

Squat
45 lb x 8
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x 3
315 lb x 1
345 lb x 1
375 lb x 1
295 lb x 3
295 lb x 3
295 lb x 3

Good Morning
45 lb x 6
95 lb x 6
135 lb x 6
155 lb x 6

Pullup
0 lb x 12
0 lb x 7

 

[Deeko]

Tuesday, May 12, 2015
Note
Tried actual bench presses today. More tightness and soreness I the shoulder than I want, but again no shooting pain.

Pause Bench
45 lb x 15
75 lb x 15

Bench Press
95 lb x 15
115 lb x 15
125 lb x 12
135 lb x 10

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

Dips
0 lb x 12
25 lb x 8
25 lb x 8
0 lb x 8

Hammer Curl
15 lb x 15
20 lb x 12
20 lb x 12
15 lb x 15

 

[Deeko]

Thursday, May 14, 2015
Note
About what I expected. Deadlifts were a little rough, the first attempt of 455 didn't move, but I got it in the end. Two months to get it back.

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 1
455 lb x 1
455 lb x 1
315 lb x 5
315 lb x 5
315 lb x 5

Barbell Row
135 lb x 8
155 lb x 6

 

[Deeko]

Friday, May 15, 2015
Weight: 151.5 lb (-1.3 lb)

Power Clean
89.09 lb x 5
111.14 lb x 3
133.18 lb x 3
155.23 lb x 3
166.25 lb x 3
177.27 lb x 1 ( Failed 2nd rep )
182.79 lb x 1
182.79 lb x 1
133.18 lb x 5

Cable front/side raises
20 lb x 12
30 lb x 12
40 lb x 8

Cable Front Raise
50 lb x 4

Cable front/side raises
30 lb x 6

Band pull aparts
0 lb x 15
0 lb x 8
0 lb x 12
0 lb x 6

Dumbbell Fly
30 lb x 12
35 lb x 12
40 lb x 10

Standing abs
70 lb x 10
80 lb x 8
80 lb x 7

 

[Deeko]

Saturday, May 16, 2015
Weight: 151.5 lb

Run
3.43 mi - 0:33:36

 

[Deeko]

Monday, May 18, 2015
Weight: 152 lb (+0.5 lb)

Note
Not particularly weak or anything, nothing hurt, just wasn't feeling particularly strong today either.

Squat
45 lb x 8
135 lb x 5
185 lb x 3
225 lb x 3

Chain Squat
225 lb x 3
265 lb x 3
285 lb x 2

Deficit Deadlift
135 lb x 5
185 lb x 5
225 lb x 3

Chinup
0 lb x 8
25 lb x 6
50 lb x 5
0 lb x 7

 

[Deeko]

Tuesday, May 19, 2015
Weight: 151.4 lb (-0.6 lb)

Note
Pushed the weight a little higher on the dumbbells this week. 75 felt a little tweaky, 85 didn't but it also didn't move very well. Clearly the fact that I haven't held heavy weights in awhile is catching up. Hey...progress is progress.

Dumbbell Bench Press
30 lb x 15
45 lb x 12
55 lb x 8
65 lb x 8
75 lb x 5
85 lb x 3
50 lb x 15

Dumbbell Lateral Raise
15 lb x 10
20 lb x 6

Tricep Pushdowns
80 lb x 15
110 lb x 8
130 lb x 8
150 lb x 5
150 lb x 5
150 lb x 5

Dumbbell Curl
20 lb x 12
25 lb x 10
30 lb x 5
35 lb x 5
20 lb x 12

Side Bend
0 lb x 12
0 lb x 12
0 lb x 12

Dips
0 lb x 15
0 lb x 12
0 lb x 8

 

[Deeko]

Thursday, May 21, 2015
Weight: 150.8 lb

Note
Pretty good day pulling. I would have liked to hit the third rep of 445 but at least the first two felt good. Second rep was very slow, but it was smooth.

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

Barbell Row
135 lb x 8

 

[Deeko]

Sunday, May 24, 2015
Weight: 151.7 lb (+0.9 lb)

Run
4.5 mi - 0:44:42

 

[Deeko]

Monday, May 25, 2015
Weight: 148.9 lb (-2.8 lb)

Note
Just no energy today. A long run yesterday followed by not much sleep probably didn't help things.

Squat
45 lb x 8
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1

Stiff Leg Deadlift
135 lb x 6
185 lb x 3
205 lb x 3
225 lb x 2
235 lb x 3

 

[Deeko]

Tuesday, May 26, 2015
Weight: 149.3 lb (+0.4 lb)

Note
Benching felt pretty good today. 185 was what I wanted to hit today, and from a strength perspective it was there. Some pinching in the shoulder at the top but nothing too bad.

Cable front/side raises
20 lb x 12
30 lb x 12
40 lb x 5

Bench Press
45 lb x 15
95 lb x 12
135 lb x 5
165 lb x 5
185 lb x 5

Pause Squat
135 lb x 5
155 lb x 5

Dips
0 lb x 8
25 lb x 5
50 lb x 5
60 lb x 5
0 lb x 15

Hammer Curl
25 lb x 10
30 lb x 8
35 lb x 4
20 lb x 8

 

[Deeko]

Thursday, May 28, 2015
Note
Slept like crap the last few nights, still sore from squats on Monday, overall just not feeling great. I wanted 445, felt like 405, so I guess 425 is a reasonable compromise.

Sumo Deadlift
135 lb x 5
185 lb x 5
225 lb x 3
275 lb x 3
315 lb x 1
365 lb x 1
405 lb x 1
425 lb x 1
425 lb x 1
425 lb x 1
425 lb x 1
425 lb x 1
425 lb x 1
425 lb x 1
425 lb x 1
425 lb x 1
425 lb x 1

Barbell Row
135 lb x 5
155 lb x 5
165 lb x 5
165 lb x 6

 

[Deeko]

Friday, May 29, 2015
Weight: 152.5 lb (+3.2 lb)

Note
Dumbbell bench felt really good today. Strength still isn't where it was, but no pain at all - I kept waiting for that familiar pinching feeling in the shoulder, and it never came. Oh...still bad at power cleans.

Power Clean
89.09 lb x 5
111.14 lb x 3
133.18 lb x 3
155.23 lb x 3
166.25 lb x 2 ( Failed 3rd rep )
166.25 lb x 2 ( Failed 3rd rep )

Cable front/side raises
20 lb x 8
30 lb x 8
40 lb x 8
30 lb x 10

Incline Dumbbell Press
30 lb x 15
40 lb x 12
50 lb x 8
65 lb x 6
75 lb x 4

Band pull aparts
0 lb x 15
0 lb x 15
0 lb x 7

 

[Deeko]

Monday, June 1, 2015
Weight: 148.8 lb (-0.6 lb)

Squat
45 lb x 6
135 lb x 5
185 lb x 3
225 lb x 3

Reverse Band Squat
315 lb x 5
405 lb x 3
425 lb x 3
455 lb x 3
475 lb x 2

Glute/ham raises
0 lb x 8
0 lb x 8 ( Red bands )
0 lb x 8 ( Red bands )
0 lb x 8 ( Red bands )
0 lb x 8 ( Red bands )
0 lb x 8 ( Red bands )

Side Bend
0 lb x 12
0 lb x 12
0 lb x 12
0 lb x 12

Pullup
0 lb x 8
0 lb x 8
0 lb x 8