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Deeko's powerlifting thread

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(yesterday)

Barbell row
95x5
135x5
155x5
175x5x3

Dumbbell shrugs
100x3
120x3x3

Good Mornings
45x6
95x5
115x5
135x5
155x5

ugh....I have very tight hamstrings, so barbell rows off the floor and good mornings are more a tax on my flexibility than my strength. Probably another reason I should do them, but its just so damn uncomfortable doing them.
 
Holy crap - I found this picture of me the summer after graduating high school (@125lbs). What a difference 7.5 years makes....

20768_645647365446_10501251_36933455_4116246_n.jpg
 
Benched yesterday - did 280 cleanly, 290 was a struggle...my coach claims he didn't help. I think he did, but he wrote 290x1 PR in his book, so I guess it counts (although it was NOT competition legal).

Either way, 280 and 290 are both PRs, so I'll take it.

I started cutting on Tuesday. I hit 175, right about the time I wanted to. Goal is to get down to 160 by 3/31, and then basically maintain so that I can compete in late June @ 165.
 
First of all, congrats on a 280lb (or 290) bench. That's pretty sweet.

Secondly, holy crap. From 148 to 175. I guess I must not have been reading your thread very much. Good luck cutting though. That's always less fun than bulking 😛
 
Thanks. Yea I've gone up in weight a bit. I weighed in at the June 27 meet at 144 - weighed in the December 5 at 163 - hit a peak of 175. 31lbs in 8 months, not too shabby, haha.

I've done the whole bulk-and-cut process many times in the past, so it shouldn't be too bad. Definitely less fun though....I like food.
 
Saturday - squats

45x5
135x5
225x3
275x2
315x1
335x1
365x1

Pause Squat

225x3
265x3
285x3

Zercher Squat

45x5
225x5
255x5
275x5
305x5

Very hard day...probably too much. I was sore until Tuesday. Good numbers though. PR in zerchers, tied my PR in regular squat - and last time I did it, it was with a belt, this was without, so really I'd consider this to be a better lift.

Wedneday - Deadlifts

135x3
225x3
315x3
385x3
405xFx2

35s Deadlift
225x3
255x3
305x3

Crappy. Was expecting to at least get 405x3 if not more. I'm sure I wasn't recovered from that squat workout Saturday though, I should have paced them out better.
 
Nah. My coach was pushing me to go and deadlift in a suit, he thinks I could get a 530 on the board, but its too much time & money. I'm in the process of moving right now which doesn't really help things either. My next meet will be the summer classic in June.
 
Squats

135x5
185x3
225x3
275x2
315x2
340x1
365x2 PR

Box squat
255x3
275x3
295x3 PR

Pretty good squat day. Came in feeling good & loose. Did a double @ my PR single. I was hoping for a bit more - but the 365x2 was a serious push, so I didn't bother going up. Good day of box squats too. Weight is down to about 166...I'll take slight PRs while cutting, thats for sure.
 
Hmm Deeko has not updated this in awhile. I guess to summarize, my lifts have been holding steady, which is all I ask while I'm cutting.

Progress:
weight_change.jpg
 
5'7". I'm competing at 165 at the Seattle Summer Classic (in June). I do intend to go up from 165 eventually - but I am considering lifting in gear at that meet, and attempting to qualify for nationals (1400 total).

On top of that - to be honest, my diet isn't really clean enough to add just muscle weight. When I was at 175 last month, I was fatter than I'd like. Its always worked better for me to bulk for awhile, then cut, than to just do a slower bulk.
 
Deeko said:
5'7". I'm competing at 165 at the Seattle Summer Classic (in June). I do intend to go up from 165 eventually - but I am considering lifting in gear at that meet, and attempting to qualify for nationals (1400 total).

On top of that - to be honest, my diet isn't really clean enough to add just muscle weight. When I was at 175 last month, I was fatter than I'd like. Its always worked better for me to bulk for awhile, then cut, than to just do a slower bulk.
Click to expand...

You are way too tall to be 165. Gear is lame. Do raw nationals and stop trying to keep your weight down.
 
You're right on the first part. I'm working my way up. I weighed in at 144 at the Summer Classic last June! I'll do 181 soon enough, depending on how that goes, 198. All in good time.

As for gear....I've never really been a fan, to be honest. However, almost everyone else at my gym lifts equipped, and they're always pushing me about it. The few times I've actually lifted in gear, well, I'm pretty good with it too (such as my 402 deadlift going to 515). I figure if I do a meet in it - and then maybe nationals - they'll be quiet about it.

Today's workout - deadlifts
135x5
185x5
225x3
275x2
315x5
335x5
355x5

35's
255x5
295x5
325x5

Not a bad day. Tied my PR for sets of 5. The 355 was tough, but I had more in me. If I'd tried 365, I would have gotten it. Ah well.
 
Benched in a shirt for the first time on Saturday (3/27).

135x5 (raw)
175x3 (raw)
205x2 (raw)
225x2 (raw)
275x2 (shirt, 3-board)
295x2 (shirt, 2-board)
305xF (shirt, 2-board)
305x1 (shirt, 2-board)
315x1 (shirt, 1-board)

Shirts don't hurt as bad as squat suits I've decided, but I've still got some nasty bruises. The 315 popped up like it wasn't even really there. Might be able to touch 350+ by the summer.
 
Deadlifts
135x5
225x3
275x2
325x1
375x1
415xF
415xF
275x5

Bent Rows
135x5
155x5
155x5

Crappy. No chalk + no belt + not enough sleep = crappy deadlifts
 
Squatted in a suit today.

135x5 (raw)
185x5 (raw)
225x3 (raw)
255x2 (raw)
295x1 (raw)
345x1 (suit, straps down, no wraps)
375x2 (suit, straps down, wrapped)
405x1 (suit, straps up, wrapped)
435x1 (suit, straps up, wrapped) (PR)
455x1 (suit, straps up, wrapped) (PR)

Pause Squats
225x3
265x3
285x3

Did pretty well. I wanted 475, which would have been about triple bodyweight (weighed in at 159 this morning). 455 was a pretty tough grind though, so I left it at that. I'm coming to the end of a ~7 week cut, so I expect my strength to jump up after I start eating normal again.
 
Bench
135x5
175x3
205x3
235x3
245x3

OH Press
65x5
95x5
115x5
135x5

Tricep stuff
(forget the weights)

Bench was feeling good up until the 235. Was working out at the normal gym, had no spotter, didn't have my wrist wraps and for whatever reason I was getting some wrist flexing going on that I didn't like, so I didn't push it harder. Not a bad day on OH press.
 
Deadlift
135x5
225x3
275x2
345x1
425x1 (suit)
475xF (suit)
455xF (suit)
(changed suits)
425x1
455x1

35's deadlift
255x5
325x5
345x5

T-Bar rows
150x5
200x5
250x5

Blah, suit didn't fit right. The suit I've been wearing was already pretty used (and therefore, not very springy), and after wearing it close to 175 a couple of times, it got stretched beyond a usable amount. So I was barely getting anything out of it. Screwed around with a few other suits, finally found one that fit right (when the straps were taken in with duct tape that is, banged out a couple more sets. So, 455 deadlift in the new suit, if I hadn't wasted so much energy getting to that point, could have done more. Oh well, next time.
 
Squats

135x5
185x3
225x1
255x1
275x1
300x5
305x5
315x2

Zercher squats
225x5
255x5
275x5

Video of last two sets of squats

So my squats never feel quite right at the regular gym, not the powerlifting gym. I'm not sure exactly what causes it, if its no spotters (doubtful, I've dumped a squat before and I'll do it again), no belt (probably, different feel in the hole), or the unavoidable mirror in front of me. But I wanted to see if I was crazy or not, so I recorded my heavy sets. Lo and behold...my depth was definitely not there. Squat depth is not a problem for me normally, if anything I get scolded for going too low, so I think its something different I'm doing at this gym. Hrmph.

Oh, as for the workout, not terrible. I could have pushed another rep on the 315, but I'm helping my girlfriend move in a couple of days and didn't want to fry myself out too bad.
 
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