Deeko's powerlifting thread

[Deeko]

Wednesday, February 18, 2015
Note
Felt like crap today. Wanted 500, barely got 455 so I stopped there. A lot of tightness in my right hamstring, plus some sharper than normal pains in my lower back. No reason to get hurt I guess.

Sumo Deadlift
45 lb x 5
135 lb x 5
225 lb x 3
275 lb x 2
315 lb x 1
365 lb x 1
405 lb x 1
455 lb x 1
135 lb x 6

Pullup
0 lb x 5
25 lb x 5
50 lb x 2

Romainian Deadlift
135 lb x 5
185 lb x 5
135 lb x 5

 

[Deeko]

Sunday, February 22, 2015
Weight: 160 lb (-1.1 lb)

Note
Back feels like its fully recovered from tweaking it deadlifting on Wednesday. Chains felt good...i doubled the chain weight I used last time and still nearly went as heavy, so that's a nice improvement.

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


Chain Squat
225 lb x 3
245 lb x 3
265 lb x 3
285 lb x 3
305 lb x 3


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


Overhead Squat
45 lb x 6


Back Extension
50 lb x 6
85 lb x 8
110 lb x 5
110 lb x 5
110 lb x 5


Overhead Press
45 lb x 5
95 lb x 5
115 lb x 3
135 lb x 1
145 lb x 1
160 lb x 1

 

[Deeko]

Tuesday, February 24, 2015
Weight: 157.5 lb (-2.5 lb)

Note
Chains were feeling pretty good, but my first set after was searing pain in my shoulder. Called it quits.

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


Chain Bench
135 lb x 5
135 lb x 5
175 lb x 3
195 lb x 3
185 lb x 3


Bench Press
195 lb x 3
45 lb x 8

 

[Deeko]

Thursday, February 26, 2015
Note
Tried altering my deadlift stance a little today. Went wider, both in terms of stance as well as foot angle. It felt decent, no pain, was definitely more upright than normal - strength was down a little though. I'll keep trying it and see how it goes.

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 1


Chain Deadlift
365 lb x 3
385 lb x 2
385 lb x 1


Sumo Deadlift
365 lb x 3

 

[Deeko]

Friday, February 27, 2015
Weight: 156.6 lb (+0.3 lb)

Power Clean
89.09 lb x 3
111.14 lb x 3
133.18 lb x 3
155.23 lb x 2
166.25 lb x 2
166.25 lb x 2
166.25 lb x 2
177.27 lb x 1
177.27 lb x 1
177.27 lb x 1


Overhead Press
45 lb x 6
95 lb x 5
115 lb x 3
135 lb x 3
135 lb x 3
135 lb x 2 ( Failed 3rd rep )
135 lb x 2


Standing abs
90 lb x 3
80 lb x 5
80 lb x 5


Cable Side Raises
20 lb x 12
20 lb x 12
20 lb x 12


Band pull aparts
0 lb x 10
0 lb x 10
0 lb x 10


Standing abs
80 lb x 8
80 lb x 6
80 lb x 6

 

[Deeko]

Monday, March 2, 2015
Weight: 156.2 lb (-0.2 lb)

Note
Rough morning at the gym. I was just feeling very lethargic and tired. Was supposed to do the 365 for 10 singles, only got one. Might need a bit of a deload week this week, between today and my shoulder still acting up...

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


Pause Squat
225 lb x 3
255 lb x 3
275 lb x 3


Overhead Squat
45 lb x 6


Glute/ham raises
0 lb x 8
0 lb x 8
0 lb x 8
0 lb x 8
0 lb x 8

 

[Deeko]

Tuesday, March 3, 2015
Weight: 154.9 lb (-1.3 lb)

Note
Shoulder was killing me, even during warm up sets. Decided to do some random bodybuilding exercises that didn't hurt.

Bench Press
45 lb x 10
95 lb x 6


Dumbbell Fly
30 lb x 8
30 lb x 12
30 lb x 15
30 lb x 15
30 lb x 15


Overhead Press
45 lb x 10


Dips
0 lb x 8


Dumbbell Curl
30 lb x 10
35 lb x 5
40 lb x 3
30 lb x 6
25 lb x 6


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


Band pull aparts
0 lb x 10
0 lb x 10
0 lb x 8
0 lb x 7


Cable Front Raise
20 lb x 6
20 lb x 8
20 lb x 10
20 lb x 12
20 lb x 12


Chinup
0 lb x 10

 

[Deeko]

Thursday, March 5, 2015
Weight: 154.8 lb (-0.7 lb)

Note
Deadlifts felt great. Since I'm deloading a bit this week, and still practicing that new wider stance, I went beltless and kept it light for the ten singles. Felt way more natural than last week - light and smooth, no pain in my lower back. I like where this is going.

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


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


Pullup
0 lb x 5
0 lb x 5
0 lb x 5
0 lb x 5
0 lb x 5

 

[Deeko]

Friday, March 6, 2015
Weight: 153.7 lb (-1.1 lb)

Note
Power cleans went alright today. Big jump in weight since this workout last cycle, but form didn't feel as clean as I'd like. Shoulders weren't up for heavy overhead press, but the assistance exercises felt alright.

Power Clean
89.09 lb x 3
111.14 lb x 3
133.18 lb x 2
144.2 lb x 2
155.23 lb x 3
155.23 lb x 3
155.23 lb x 3
155.23 lb x 3
155.23 lb x 3


Overhead Press
45 lb x 8
95 lb x 3
115 lb x 1
135 lb x 1
145 lb x 1
145 lb x 1
45 lb x 5


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


Band pull aparts
0 lb x 12
0 lb x 8
0 lb x 8
0 lb x 10


Rope Pushdown
80 lb x 12
80 lb x 15
80 lb x 15

 

[Deeko]

Monday, March 9, 2015
Weight: 155.9 lb (+0.8 lb)

Note
Almost 10% more weight on the bands today. Wasn't feeling great and didn't get much sleep last night but the weight moved.

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


Reverse Band Squat
315 lb x 5
405 lb x 5
455 lb x 5
455 lb x 5
455 lb x 5
455 lb x 5
455 lb x 5


Glute/ham raises
0 lb x 8
0 lb x 8
0 lb x 8
0 lb x 8
0 lb x 8

 

[Deeko]

Tuesday, March 10, 2015
Weight: 155.4 lb (-0.5 lb)

Note
Did a bunch of extra long pauses and worked on really exploding off my chest. A useful exercise, plus it deloaded the top of the lift, which helped keep things from being too much on my shoulder. Frustrating, but it worked.

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


Bench Press
45 lb x 10
95 lb x 8


Pause Bench
135 lb x 5
155 lb x 3
175 lb x 2
195 lb x 1
205 lb x 1


Bench Press
135 lb x 15


Dips
0 lb x 8
0 lb x 6
0 lb x 8
0 lb x 7
0 lb x 8


Dumbbell Fly
30 lb x 10
35 lb x 8
40 lb x 5
45 lb x 5

 

[Deeko]

Thursday, March 12, 2015
Weight: 155.3 lb (-0.7 lb)

Note
The lockout on the 3rd rep of deadlift wasn't quite there, but still, a PR triple.

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
425 lb x 3
445 lb x 3 ( Weak lockout on 3rd )


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


Pullup
0 lb x 5

 

[Deeko]

Friday, March 13, 2015
Weight: 155.7 lb (+0.4 lb)

Note
Power cleans were awful today - probably doesn't help that my posterior chain, lower back specifically, is completely torched from yesterday's deadlifts. Oh well. Did a lot of rehab type work, shoulder was feeling decent.

Power Clean
89.09 lb x 3
111.14 lb x 3
133.18 lb x 2
155.23 lb x 1
166.25 lb x 1
133.18 lb x 5


Cable front/side raises
20 lb x 15
20 lb x 15
20 lb x 15
20 lb x 15
20 lb x 15


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


Back Extension
0 lb x 12
30 lb x 12
50 lb x 12
50 lb x 12
50 lb x 12


Dumbbell Curl
30 lb x 10
35 lb x 5
25 lb x 7


Standing abs
80 lb x 8
90 lb x 3
80 lb x 8

 

[Deeko]

Monday, March 16, 2015
Weight: 153.8 lb

Note
PR squat today...ok, so it was a bit high. But you know what? I'm down almost 10 lbs since I did 405, which makes this a huge pr in terms of bodyweight percentage. Its a little frustrating because it wasn't an absolute grind...so if I had popped that extra inch, I would have gotten it. But I'll take it. Save that for the meet.

https://www.youtube.com/watch?v=Boa-8o950q0

Squat
45 lb x 5
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x 1
315 lb x 1
365 lb x 1
410 lb x 1 ( Little high )
315 lb x 3


Pause Squat
225 lb x 3
265 lb x 3
285 lb x 3


Glute/ham raises
0 lb x 10
0 lb x 10
0 lb x 10

 

[Deeko]

Tuesday, March 17, 2015
Note
Sticking with the theme of a lot of lighter weight pauses to keep some load on the bottom without killing the top. Felt reasonable. A lot of tightness in the shoulder without the stabbing pain.

Bench Press
45 lb x 15
95 lb x 10


Pause Bench
135 lb x 8
135 lb x 7
135 lb x 6
135 lb x 5
135 lb x 6
135 lb x 5


Cable front/side raises
20 lb x 15
30 lb x 12
30 lb x 12
20 lb x 15


Incline Dumbbell Press
30 lb x 12
40 lb x 8


Hammer Curl
25 lb x 10

 

[Deeko]

Thursday, March 19, 2015
Note
PR deadlift today. Felt fantastic. 3.28x bodyweight. The lockout wasn't as pronounced as you'd like for a meet, but I got there. Grip was failing at the top, otherwise I could have held it a bit longer.

https://www.youtube.com/watch?v=SuarS9K9pvA

Sumo Deadlift
135 lb x 5
225 lb x 5
275 lb x 3
315 lb x 1
365 lb x 1
405 lb x 1
455 lb x 1
500 lb x 1

Barbell Row
135 lb x 8
155 lb x 5
165 lb x 5
175 lb x 5
185 lb x 5

Dumbbell Shrug
95 lb x 8
120 lb x 5
120 lb x 4

Pullup
0 lb x 5 ( Extended hang )
0 lb x 5 ( Extended hang )

 

[Deeko]

Friday, March 20, 2015
Note
My big problem with power cleans is that my "2nd pull" is almost non existent. Thought some hang cleans would help work on that. They felt pretty good, although they got heavy fast.

Hang Clean
45 lb x 5
89.09 lb x 5
100.11 lb x 5
111.14 lb x 5
122.16 lb x 5
133.18 lb x 5
144.2 lb x 2 ( Failed 3rd rep )
133.18 lb x 6

Band pull aparts
0 lb x 12

Overhead Press
45 lb x 6
95 lb x 3

Push Press
95 lb x 5
115 lb x 5
135 lb x 3

Front Squat
135 lb x 5
185 lb x 5
195 lb x 5
225 lb x 3

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

 

[Deeko]

Monday, March 23, 2015
Note
Just felt week and tired. Shoulder was very tight today, even squats were uncomfortable.

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

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

Squat
225 lb x 3

Stiff Leg Deadlift
45 lb x 5
135 lb x 5
185 lb x 5
205 lb x 5

 

[Deeko]

Tuesday, March 24, 2015
Note
Officially found out that I won't be getting a spot in the meet in April...actually happy about that, now I can let my shoulder heal before I compete. Rehab day today.

Cable front/side raises
20 lb x 15
30 lb x 12
40 lb x 5
30 lb x 12
20 lb x 15

Band pull aparts
0 lb x 8
0 lb x 8
0 lb x 10
0 lb x 5

Dumbbell Fly
30 lb x 10
30 lb x 15
30 lb x 15
30 lb x 15
30 lb x 7

Tricep Pushdowns
80 lb x 15
110 lb x 12
130 lb x 10
150 lb x 6
100 lb x 8

 

[Deeko]

Thursday, March 26, 2015
Note
Went with extra chain weight after my grip and lockout problems last week, with no belt. Felt good - no pain anywhere, but I really need to figure out a solution for chains where the bar doesn't land on the chain. Really throws me out of my groove.

Sumo Deadlift
135 lb x 8
225 lb x 5
275 lb x 5
315 lb x 3

Chain Deadlift
315 lb x 3
325 lb x 3
325 lb x 3
325 lb x 2

Barbell Row
135 lb x 8
155 lb x 5
175 lb x 5
175 lb x 4
135 lb x 6

Glute/ham raises
0 lb x 8
0 lb x 10
0 lb x 15

 

[Deeko]

Friday, March 27, 2015
Note
After a couple days of progress, my shoulder was in horrible pain today. Seeing the chiropractor today, hopefully that will help. Oh...and I'm still very bad at power cleans.

Power Clean
89.09 lb x 5
111.14 lb x 5
133.18 lb x 3
155.23 lb x 2
155.23 lb x 2
166.25 lb x 1
166.25 lb x 1
172.86 lb x 1
132.28 lb x 5

Seated Dumbbell Press
30 lb x 12

Cable front/side raises
20 lb x 15
30 lb x 10
30 lb x 10
20 lb x 15
20 lb x 15

Band pull aparts
0 lb x 10
0 lb x 10
0 lb x 7
0 lb x 7

Dumbbell Lateral Raise
20 lb x 10
15 lb x 10
15 lb x 10

Dumbbell Front Raise
12.5 lb x 8
10 lb x 12

Side Bend
0 lb x 8

Dumbbell Front Raise
10 lb x 12

Side Bend
0 lb x 12
0 lb x 10

Standing abs
70 lb x 12
80 lb x 8

 

[Deeko]

Monday, March 30, 2015
Note
Completed the 10x1 at 365 today. Huge improvement over last time. Was really trying to focus on burying the squats too..it wasn't easy, but it happened.

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

Front Squat
135 lb x 6
185 lb x 5

 

[Deeko]

Tuesday, March 31, 2015
Note
Rehab day night not be all that interesting but the numbers sure are moving in the cable raises. If anything I guess I will build some delts!

Cable front/side raises
20 lb x 15
30 lb x 15
40 lb x 8
30 lb x 15
20 lb x 15

Incline Dumbbell Flies
30 lb x 8
30 lb x 10
30 lb x 12
30 lb x 12
30 lb x 10

Dip Shrugs
0 lb x 10
0 lb x 10
0 lb x 15
0 lb x 15

Tricep Pushdowns
100 lb x 15
120 lb x 10
140 lb x 7
150 lb x 7
80 lb x 15

 

[Deeko]

Thursday, April 2, 2015
Note
Had a feeling today wouldn't go well. I really focused on depth for Mondays squats, and I think my stance was a bit wide, as a result my inner hamstrings and groin muscles have been killing me the last few days. Even the first set of 135 didn't feel good - I'm just happy that I got 455 once. Figured I'd save the sore parts a little by dropping the weight and doing conventional deadlift - I won't lie, it felt weird, and it moved slow, but I got five sets which is decent. Ironically enough DeekFit informed me that this was a PR in conventional deadlift for me, which goes to show how long its been since I've done them heavy. I really should do a full cycle of conventional some time...just to see how it goes and build an alternate set of muscles.

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
455 lb x 1
455 lb x 1
455 lb x 1

Deadlift
405 lb x 1
405 lb x 1
405 lb x 1
405 lb x 1
405 lb x 1

Dumbbell Row
95 lb x 6
110 lb x 5
120 lb x 6
80 lb x 10
70 lb x 15

Glute/ham raises
0 lb x 6
0 lb x 12
0 lb x 10

 

[Deeko]

Friday, April 3, 2015
Note
Shoulder is feeling tight but a lot better. Lots of rehab work plus twice daily lacrosse ball rolling seems to be helping. Power cleans were better than last week but still not exactly good.

Cable front/side raises
20 lb x 10
30 lb x 12
40 lb x 8
40 lb x 8
30 lb x 12
20 lb x 15

Power Clean
89.09 lb x 5
111.14 lb x 3
133.18 lb x 3
144.2 lb x 3
144.2 lb x 3
155.23 lb x 3
155.23 lb x 3
155.23 lb x 3

Band pull aparts
0 lb x 12
0 lb x 10
0 lb x 10
0 lb x 8
0 lb x 10

Standing abs
70 lb x 12
80 lb x 8
90 lb x 3
70 lb x 10

Dumbbell Front Raise
12.5 lb x 10