Deeko's powerlifting thread

[Deeko]

Thursday, November 18, 2010
Squat
135 lb x 3
165 lb x 3
185 lb x 3
195 lb x 5
195 lb x 5
195 lb x 5

Power Clean
95 lb x 3
115 lb x 3
135 lb x 3
135 lb x 3

Back Extensions
0 lb x 10
25 lb x 10
35 lb x 10

 

[SociallyChallenged]

Nice to see you getting back into the squats. How are they feeling? Any symptoms?

 

[Deeko]

Its getting better. There's still some intermittent pain that flares up now and then, but not during/after the lifts, which is a good thing. Of course, the pain didn't really kick into high gear until I got to 2 plates or so, so we'll see what happens when I get there...but so far so good.

 

[Deeko]

Sunday, November 21, 2010

Pullup
0 lb x 5
25 lb x 3
50 lb x 1
70 lb x 3
0 lb x 15

Good Morning
45 lb x 10
95 lb x 5
115 lb x 5
135 lb x 5

Hammer Curl
35 lb x 5
40 lb x 5
45 lb x 4

Notes
A little lethargic today, but not a bad workout in the end.

tags
Pro club

 

[Deeko]

Wednesday, November 24, 2010

Bench Press
135 lb x 5
185 lb x 3
225 lb x 2
255 lb x 2 ( Pause )
275 lb x 1 ( Pause )

Overhead Rope Pushdown
110 lb x 5
130 lb x 4
120 lb x 7

Notes
Bench felt great. 275 popped up with ease. If I have a day like today at the meet next Saturday, I will crush 300.

 

[Deeko]

Tuesday, November 30, 2010

Bench Press
95 lb x 5
135 lb x 5
175 lb x 3
205 lb x 2 ( Pause )
205 lb x 2 ( Pause )

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

Notes
Easy recovery day before the meet Saturday. Felt fine. Going to open with 275.

 

[Deeko]

Meet day...opening with 275, going from there. Targeting 300.

 

[Deeko]

Meet results:

1st: 276 lbs, good
2nd: 292 lbs, no good
3rd: 292 lbs, no good

http://www.youtube.com/v/zuAuw16f08M

Not a great meet. It didn't start well - they changed the schedule at the last second without telling us, causing us to sit around for almost an hour after finishing warming up before our first attempts. Then I just had a bad day on the bench. Oh well, I still won, which isn't saying much.

 

[Deeko]

So it wasn't really intended as training, but for the purposes of having video demonstrations of the exercises in my app, I did a couple of light weight reps of about 60 different exercises yesterday. I'm sore now, so I guess it counts.

 

[Deeko]

Wednesday, December 08, 2010
Squat
135 lb x 5
165 lb x 3
185 lb x 3
205 lb x 5

Notes
Man, 200+lb squats feel heavy when you haven't done them in months. No pain though. Also, like Sunday, I did a few lightweight reps for about 40 different exercises for the app as well.

 

[Deeko]

Saturday, December 11, 2010

Sumo Deadlift
65 lb x 5
135 lb x 5
175 lb x 5

Chinup
0 lb x 11

Notes
I got called and had to leave the gym mid workout, but on the plus side, first deadlifts in months. Felt really good. I might try keeping with sumos for a little while, since its more upright there's less strain on my back.

 

[Deeko]

Tuesday, December 14, 2010

Squat
95 lb x 5
135 lb x 5
175 lb x 5
205 lb x 3
225 lb x 5
225 lb x 5
225 lb x 5

Pullup
0 lb x 5
35 lb x 3
70 lb x 3
70 lb x 3
0 lb x 15

Dumbbell Curl
30 lb x 5
32.5 lb x 5
32.5 lb x 5

Notes

Biggest squat day in along time - in terms of both weight and volume. Felt my form relapsing on my 2nd work set, corrected for the 3rd. Left elbow felt a little tweaked after the squats, oddly.

tags
Pro club

 

[Deeko]

Thursday, December 16, 2010

Bench Press
135 lb x 5
185 lb x 3
225 lb x 3
245 lb x 4
245 lb x 3

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

Rope Pushdown
100 lb x 5
100 lb x 5
120 lb x 5

Notes

Nothing really hurt, but felt kinda weak. Expected 255x5 on the bench.

tags
Pro club

 

[Deeko]

Saturday, December 18, 2010

Sumo Deadlift
95 lb x 5
145 lb x 3
165 lb x 3
185 lb x 3
215 lb x 3
235 lb x 2
235 lb x 3
235 lb x 3

Dumbbell Row
75 lb x 5
95 lb x 5
110 lb x 5

Chinup
0 lb x 12
0 lb x 8

Notes
Sumos felt good. No back pain and it was pretty light. Definitely a good sign for the back. Took a video of the second triple as a form check, since I'm not exactly an expert on sumos. If any of you are, feel free to comment.

http://www.youtube.com/watch?v=ji66mJjTWB8

 

[SociallyChallenged]

I've watched several videos of Dave Tate explaining the sumo deadlift. He suggests getting your hips as close to the bar as you can, which typically requires a wider stance, and to squats your butt down with a more upright torso. You seem to be maintaining a similar ROM of the trunk as a normal deadlift. If you can squat down with an upright torso, the movement is much, much more like a back squat, putting very little torque on the lumbar spine. Would you be interested in a video or two of Dave Tate explaining it? I'm sure I could find it around here somewhere.

Here's an example video of a great sumo deadlift: http://www.youtube.com/watch?v=ffB7M1OFb6M&feature=related

 

[norsy]

I've watched several videos of Dave Tate explaining the sumo deadlift. He suggests getting your hips as close to the bar as you can, which typically requires a wider stance, and to squats your butt down with a more upright torso. You seem to be maintaining a similar ROM of the trunk as a normal deadlift. If you can squat down with an upright torso, the movement is much, much more like a back squat, putting very little torque on the lumbar spine. Would you be interested in a video or two of Dave Tate explaining it? I'm sure I could find it around here somewhere.

Here's an example video of a great sumo deadlift: http://www.youtube.com/watch?v=ffB7M1OFb6M&feature=related

Please do post those videos. I have found that whenever I try to have a more upright torso my hips come down which causes them to rise faster than the shoulders on the way up. The only way to counter this seems to be to tighten up the hamstrings which causes the hips to start from a higher level making for a more horizontal back.

 

[Deeko]

Yea my first thought is that I wasn't upright enough - maybe I could try pointing my toes out more and that would allow me to better get in that position. Either way, this was better on my back than conventional - I've always had trouble keeping my back arched properly with conventional deadlifts, whereas these weren't too bad. The back squat is an interesting analogy because I've always been more bent over in those than most people, too.

If you've got the vids handy, post em. Thanks.

 

[Deeko]

Monday, December 27, 2010

Bench Press
135 lb x 5
185 lb x 3
225 lb x 1
245 lb x 4
245 lb x 5
245 lb x 3


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


Overhead Rope Pushdown
50 lb x 5
57.5 lb x 5
65 lb x 5


Notes

Worked out at a local Golds back home in PA. It did the job. Didn't push quite as hard on the bench because there were no worthwhile spotters around, but still not a bad day.

The cable rack was definitely weighted differently than the one I'm used to. I'd guess half based on what I was able to do on pushdowns.

tags
Golds gym

 

[Deeko]

Wednesday, December 29, 2010

Squat
135 lb x 5
165 lb x 3
185 lb x 3
225 lb x 5
245 lb x 5
255 lb x 5


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


Notes

Good day squatting. No back pain. I didn't want to bring a dozen pairs of shoes on vacation, so I was lifting in my chucks. Felt kinda weird, like I couldn't go quite as wide, and a bit more burn in the quads. Worked though.

I was surprised that the power cleans went as well as they did. I haven't gone that heavy in a year I think.

tags
Golds gym

 

[Deeko]

Monday, January 03, 2011

Squat
135 lb x 5
185 lb x 5
225 lb x 5
265 lb x 5


Bench Press
95 lb x 5
135 lb x 5
175 lb x 5
195 lb x 1


Deadlift
135 lb x 3
165 lb x 3
205 lb x 3


Notes

Worked out with a power/olympic lifting coach at the gym my cousin works at. He had me go through all the lifts relatively light to see if he could critique my form.

His main point was that my lower back just needs to be stronger. He pointed out that my back isn't staying tight enough at the bottom of my squats, and before I even started pulling he could visibly see that my erectors were proportionally smaller.

Good tips, although nothing too revolutionary. He gave me some assistance exercises to try out, and recommended I do more power cleans. I'll see what I can incorporate.

tags
Universal Gym

 

[SociallyChallenged]

Please do post those videos. I have found that whenever I try to have a more upright torso my hips come down which causes them to rise faster than the shoulders on the way up. The only way to counter this seems to be to tighten up the hamstrings which causes the hips to start from a higher level making for a more horizontal back.

It's actually a copyrighted video. Just search for Dave Tate deadlifting videos. I'm sure there are similar lectures of his on youtube.

Sounds like you need to keep the bar closer to your body. On top of that, you probably just need to work lighter weights with good form (like the video I posted). It takes some getting used to, but it's similar to a squat in effort and activation of muscles. Perhaps that will help put you in the right mindset.

 

[Deeko]

Thursday, January 06, 2011

Squat
135 lb x 5
185 lb x 3

Deadlift
135 lb x 5
185 lb x 5
225 lb x 3
255 lb x 2
275 lb x 3
295 lb x 3
315 lb x 3 ( Belt )

Deficit Deadlift
225 lb x 3
255 lb x 3
275 lb x 3

Dumbbell Row
95 lb x 5
110 lb x 5
120 lb x 5

Notes
Back at Todd's gym. Did a real deadlift workout. Didn't push as hard as possible, but hard enough considering how long its been.

My back is stiff, but doesn't hurt yet. We will see how it feels tomorrow, though...that will be telling.

Todd had a shake weight in the gym. Probably a gag gift. It looked very out of place.

tags
ss&p

 

[Deeko]

Saturday, January 08, 2011

Bench Press
135 lb x 5
185 lb x 2
225 lb x 2
255 lb x 3
265 lb x 3
270 lb x 3

1 Board Bench
225 lb x 3 ( Close Grip, Pause )
235 lb x 3 ( Close Grip, Pause )
245 lb x 3 ( Close Grip, Pause )

Rope Pushdown
120 lb x 5

Notes
Sore as hell from the deadlifts on Thursday, but no actual back pain, which is good. Bench went pretty well. I didn't expect to hit the 270 triple...it was a grind, but I got it.

tags
ss&p

 

[Deeko]

Tuesday, January 11, 2011

Squat
135 lb x 5
185 lb x 3
225 lb x 2
255 lb x 1
275 lb x 3 ( Belt )
295 lb x 3 ( Belt )
305 lb x 3 ( Belt )

Box Squat
225 lb x 3
245 lb x 3
265 lb x 3

Notes
Squats were good today. No pain, and felt a lot stronger than last week. Progressing well.

tags
ss&p

 

[Deeko]

Thursday, January 13, 2011

Bench Press
135 lb x 3
185 lb x 2
225 lb x 2
245 lb x 1
265 lb x 2
275 lb x 2
280 lb x 2

4 Board Bench
285 lb x 3
295 lb x 3
305 lb x 3

Tricep Pushdowns
150 lb x 5
5 lb x 17

Notes
Solid day benching. Pretty sure that's a PR double on the bench and triple on the 4 board.

tags
ss&p