Deeko's powerlifting thread

[Deeko]

Friday, September 07, 2012

Run
5 mi - 0:44:00 - details

 

[Deeko]

Saturday, September 08, 2012

Weight: 152.6 lb (-2.4 lb)

Note
Did conventional deadlifts for the first time in almost two years, mostly because I forgot my long socks and didn't want to tear up my legs. Considering, they didn't feel too bad - although as is usually the case when I'm working without chalk, grip was my limiting factor. I need to do some rock climbing...

tags
Pro club
Deadlift
135 lb x 5
205 lb x 3
255 lb x 3
305 lb x 3
305 lb x 3
325 lb x 3
345 lb x 2

Dumbbell Bench Press
65 lb x 5
80 lb x 5
90 lb x 5

Dumbbell side/front raise
10 lb x 5
12.5 lb x 5
15 lb x 5

EZ-Bar Curl
70 lb x 5
80 lb x 5
90 lb x 2

Chinup
0 lb x 7

 

[Deeko]

Tuesday, September 11, 2012

Weight: 151.2 lb (-1.4 lb)

Note
Squats felt better than they have been - back finally feels better. However the very new knurling on the bar combined with my still somewhat new lower bar position led me to really be tearing up the skin on my back. That's actually why I stopped on the last set.

tags
Pro club

Squat
135 lb x 5
185 lb x 5
225 lb x 5
245 lb x 5
265 lb x 5
275 lb x 3

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

Hammer Curl
30 lb x 5
37.5 lb x 5
40 lb x 4

 

[Deeko]

Saturday, September 15, 2012

Deadlift
135 lb x 5
185 lb x 3
255 lb x 3
305 lb x 3
325 lb x 3

Sumo Deadlift
345 lb x 3
355 lb x 3

One arm dumbbell bench press
25 lb x 10
35 lb x 10
45 lb x 10
60 lb x 7
70 lb x 6

Bike
20.98 mi - 1:32:15 - details

 

[Deeko]

Wednesday, September 19, 2012

Front Squat
185 lb x 4
205 lb x 4
215 lb x 3

Chinup
0 lb x 12
0 lb x 10
0 lb x 8
0 lb x 7
0 lb x 6

Back Extension
0 lb x 15
25 lb x 12
45 lb x 10

 

[Deeko]

Thursday, September 20, 2012

Note
It feels like it's been forever since I pressed anything heavy...and looking at my history, its true. This is only the 2nd time I've benched two plates since the meet in June. I need to get on my game.

tags
Pro club

Bench Press
135 lb x 3
175 lb x 3
195 lb x 3
210 lb x 3
225 lb x 3

Seated Dumbbell Press
50 lb x 5
55 lb x 5
60 lb x 5

Rope Pushdown
80 lb x 5
100 lb x 5
100 lb x 6

Stationary Bike
3.5 mi - 0:10:00

 

[Deeko]

Saturday, September 22, 2012

Weight: 153.2 lb (-1 lb)

Note
My grip without chalk is still the limiting factor on my deadlifts, but that's probably not a bad thing while I get used to conventional deadlifts again. Did some support work after pulling to try to hit the grip extra hard.
tags
Pro Club

Deadlift
185 lb x 3
255 lb x 3
305 lb x 3
335 lb x 3
355 lb x 2 ( Failed 3rd rep )

Dumbbell Row
90 lb x 5
100 lb x 5
110 lb x 5
120 lb x 5

Farmer's Walk
135 lb x 100
225 lb x 100
225 lb x 100
225 lb x 100

 

[Deeko]

Wednesday, September 26, 2012

Weight: 151.8 lb (-2 lb)

Note
First time going over 300 in awhile, and did it with no belt and plenty of depth. Happy with that progress.

tags
Pro club

Squat
135 lb x 5
185 lb x 5
225 lb x 5
265 lb x 3
275 lb x 3
300 lb x 3

Pullup
0 lb x 12
0 lb x 10
0 lb x 8

Back Extension
0 lb x 20
25 lb x 15
25 lb x 15

Dumbbell Shrug
90 lb x 10
105 lb x 6
120 lb x 5

Run
5 mi - 0:43:26

 

[Deeko]

Thursday, September 27, 2012

Weight: 151.8 lb

Note
Legs are incredibly sore from yesterday, but didn't hold me back too much. Decent bench day.

tags
Pro Club

Bench Press
135 lb x 3
175 lb x 3
205 lb x 3
225 lb x 3
225 lb x 2

Overhead Press
95 lb x 5
115 lb x 5
125 lb x 3

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

 

[Deeko]

Saturday, September 29, 2012

Weight: 153 lb (+0.8 lb)

Note
Less than a week from the 5K so I didn't want to to any heavy leg work. Ended up with one of my best days of chinups I've ever had.

tags
Pro club

Walk
2.41 mi - 0:47:33 - details

Chinup
0 lb x 5
25 lb x 5
50 lb x 5
70 lb x 5
90 lb x 3
0 lb x 8

Incline Dumbbell Flies
35 lb x 5
45 lb x 5
50 lb x 5

Dumbbell Curl
27.5 lb x 5
30 lb x 5
32.5 lb x 4

Back Extension
0 lb x 5
0 lb x 10
0 lb x 15
0 lb x 20

Side Bend
0 lb x 5
0 lb x 10
0 lb x 10
0 lb x 10

Decline Crunches
0 lb x 10
15 lb x 10
25 lb x 5 ( Slow descent )
30 lb x 5 ( Slow descent )

Dumbbell Shrug
80 lb x 10
90 lb x 10
100 lb x 10

Run
1.5 mi - 0:10:59 - details

 

[Deeko]

Sunday, September 30, 2012

Note
Did some 50/100 yard sprints with a guy from work. I didn't do too bad, but I haven't done sprints in many years, so I'm going to hurt tomorrow.

 

[Deeko]

Tuesday, October 02, 2012

Note
Easy trial run of the 5K course...

Run
2.93 mi - 0:29:30 - details

 

[Deeko]

Wednesday, October 03, 2012

Weight: 151.8 lb (-1.2 lb)

Note
Pretty easy day today. I'm still sore from the weekend, had a flu shot this morning, and the 5K is in two days, so just getting an easy upper body workout in.

tags
Pro Club

Bench Press
175 lb x 3
195 lb x 3
215 lb x 3

Incline Dumbbell Flies
40 lb x 5
45 lb x 5
50 lb x 3

Dumbbell Lateral Raise
20 lb x 5
22.5 lb x 5
25 lb x 5

Dumbbell side/front raise
15 lb x 8

 

[Deeko]

Running my first race since high school today...wish me luck!

 

[Deeko]

Finished in 24:36...not too shabby I suppose. http://www.deekfit.com/run.aspx?id=32042bda-36d2-43a3-a405-6d701d6c8d34

 

[TecHNooB]

do you work at microsoft?

 

[Deeko]

I do, yes.

 

[Deeko]

Wednesday, October 10, 2012

Weight: 148.2 lb (-3 lb)

Note
I had a fairly hefty workout planned for today, but I woke up sick last night, so I scales it back a bit. Unfortunate since my upcoming travel schedule might make good workouts hard to find. Ah well, could have been worse.

tags
Pro club

Bench Press
135 lb x 5
175 lb x 5
185 lb x 5
195 lb x 5
205 lb x 3

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

Pullup
0 lb x 10

 

[Deeko]

Saturday, October 12, 2013
Note
Edged up the deadlifts a bit over last week. The weight was moving ok, but my grip felt surprisingly weak. New PR in back extensions.

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


Chinup
0 lb x 5
25 lb x 5
50 lb x 5


Back Extension
0 lb x 5
55 lb x 5
85 lb x 5
110 lb x 5


Reverse Hypers
50 lb x 5
100 lb x 3


--------------------------------------------------------------------------------


Friday, October 11, 2013
Bench Press
45 lb x 8
95 lb x 5
135 lb x 5
185 lb x 5
205 lb x 5
225 lb x 5


Overhead Press
45 lb x 5
95 lb x 3
115 lb x 3
135 lb x 3
140 lb x 2


Dips
0 lb x 5


--------------------------------------------------------------------------------


Tuesday, October 8, 2013
Squat
45 lb x 5
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x 1
315 lb x 2
335 lb x 2
345 lb x 2


Back Extension
0 lb x 5
60 lb x 5
100 lb x 6


--------------------------------------------------------------------------------


Friday, October 4, 2013
Note
Still sore from Tuesday's squats, but didn't seem to impact too bad. Went for something a bit different with a higher volume of singles on short intervals at about 90%. We'll see how that goes.

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


Pullup
0 lb x 12


Back Extension
0 lb x 10
50 lb x 12


--------------------------------------------------------------------------------


Thursday, October 3, 2013
Bench Press
45 lb x 8
95 lb x 5
135 lb x 5
185 lb x 2
205 lb x 3
225 lb x 3
235 lb x 3


Overhead Press
45 lb x 5
95 lb x 5
115 lb x 5
125 lb x 4


Dips
0 lb x 10


--------------------------------------------------------------------------------


Tuesday, October 1, 2013
Squat
45 lb x 5
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x 3
295 lb x 3
315 lb x 3
335 lb x 3


Pause Squat
225 lb x 5

 

[Deeko]

Sunday, September 29, 2013
Note
Parkway run! Definitely went better than expected.

Run
3.1 mi - 0:23:34 - details


--------------------------------------------------------------------------------


Thursday, September 26, 2013
Bench Press
45 lb x 8
95 lb x 5
135 lb x 5
185 lb x 5
205 lb x 5
225 lb x 3


Pullup
0 lb x 10
0 lb x 8


--------------------------------------------------------------------------------


Tuesday, September 24, 2013
Run
3.1 mi - 0:25:49 - details


--------------------------------------------------------------------------------


Thursday, September 19, 2013
Note
Very slight improvement. Went from 225x3 to 215x5 to 225x4 for the top set of my last three bench 5's days. Just gotta keep it up. Could have gotten the 5th rep with a spotter.

Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
185 lb x 5
205 lb x 5
225 lb x 4


Overhead Press
45 lb x 5
95 lb x 5
115 lb x 5
125 lb x 4


--------------------------------------------------------------------------------


Tuesday, September 17, 2013
Squat
45 lb x 5
95 lb x 5
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x 3
295 lb x 3
315 lb x 3


--------------------------------------------------------------------------------


Friday, September 13, 2013
Note
Felt decent but didn't push any new numbers today.

Bench Press
175 lb x 5
195 lb x 5
215 lb x 5


Seated Dumbbell Press
50 lb x 6
55 lb x 6
65 lb x 6


Dips
0 lb x 7
0 lb x 10


--------------------------------------------------------------------------------


Wednesday, September 11, 2013
Note
Can't complain too much about a 365 squat, but I was really hoping to hit 375 or 385 today. Oh well. Next time.

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


Pause Squat
225 lb x 5
275 lb x 4


--------------------------------------------------------------------------------


Tuesday, September 10, 2013
Overhead Press
95 lb x 5
115 lb x 5
125 lb x 5
130 lb x 4


Dumbbell Bench Press
65 lb x 5
80 lb x 5
90 lb x 5


--------------------------------------------------------------------------------


Saturday, September 7, 2013
Run
7 mi - 1:04:50 - details


--------------------------------------------------------------------------------


Thursday, September 5, 2013
Note
My bench just isn't going anywhere, and that's annoying. At least it isn't going down anymore...

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


Overhead Press
45 lb x 5
95 lb x 5
115 lb x 5
135 lb x 1
125 lb x 5


--------------------------------------------------------------------------------


Tuesday, September 3, 2013
Note
Still a little sore from deadlifts on Sunday so I didn't push too heavy on squats today. Felt pretty good. A friend of mine came along to lift today, it's weird not lifting by yourself again.

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


Pause Squat
225 lb x 5
245 lb x 5


--------------------------------------------------------------------------------


Sunday, September 1, 2013
Note
Best pull in over a year. Felt solid. Missed the first try but gave it a few minutes and nailed it. Strained my calf on the chinups, though, that kinda sucks.

Sumo Deadlift
135 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
445 lb x 1
445 lb x 1


Back Extension
0 lb x 5
50 lb x 5
75 lb x 5
100 lb x 5


Chinup
0 lb x 5
25 lb x 5
50 lb x 5
50 lb x 5


Hammer Curl
30 lb x 5
35 lb x 5

 

[Deeko]

Friday, August 30, 2013
Note
Nothing quite gets your adrenaline pumping at 5:30 am like a slow, grinding, near miss top set of bench press with no spotter.

Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
185 lb x 3
205 lb x 3
230 lb x 3
245 lb x 2


Overhead Press
45 lb x 5
95 lb x 5
115 lb x 3
135 lb x 2
135 lb x 2


Dips
0 lb x 6
25 lb x 5
50 lb x 4
0 lb x 5


--------------------------------------------------------------------------------


Thursday, August 29, 2013
Run
3.1 mi - 0:27:09 - details


--------------------------------------------------------------------------------


Wednesday, August 28, 2013
Note
Decent. The 315 was slow so I'm glad I managed to hit 325 too, but the 3rd rep wasn't really deep enough.

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


Pause Squat
225 lb x 3
255 lb x 3


Pullup
0 lb x 10
0 lb x 7


--------------------------------------------------------------------------------


Saturday, August 24, 2013
Run
4.6 mi - 0:41:17 - details


--------------------------------------------------------------------------------


Friday, August 23, 2013
Note
General upper back workout today....nothing to write home about.

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


Chinup
0 lb x 5
25 lb x 5
50 lb x 5
0 lb x 10


Back Extension
0 lb x 6
40 lb x 5
75 lb x 5
95 lb x 5
100 lb x 5


--------------------------------------------------------------------------------


Wednesday, August 21, 2013
Note
Was feeling pretty good, thought I would hit the 225x5, but the last set got heavy quick. Next time.

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


Overhead Press
45 lb x 5
95 lb x 5
115 lb x 3
135 lb x 2


Tricep Pushdowns
140 lb x 12
150 lb x 8
150 lb x 6


--------------------------------------------------------------------------------


Tuesday, August 20, 2013
Run
3.23 mi - 0:28:34 - details


--------------------------------------------------------------------------------


Monday, August 19, 2013
Note
Felt weak today. It was a long, tiring weekend and I really wasn't up for anything heavy. Maybe tomorrow will be a better day...

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


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


--------------------------------------------------------------------------------


Thursday, August 15, 2013
Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
175 lb x 5
195 lb x 5
215 lb x 5


Seated Dumbbell Press
50 lb x 5
65 lb x 5


Rope Pushdown
80 lb x 5
90 lb x 5
100 lb x 5
110 lb x 5


--------------------------------------------------------------------------------


Tuesday, August 13, 2013
Note
Haven't squatted in three weeks, but still managed to squeeze out the best set of five in a year and a half.

Squat
45 lb x 5
135 lb x 5
185 lb x 5
225 lb x 5
275 lb x 5
295 lb x 5


--------------------------------------------------------------------------------


Tuesday, August 6, 2013
Run
4 mi - 0:37:23 - details


--------------------------------------------------------------------------------


Monday, August 5, 2013
Bench Press
135 lb x 5
175 lb x 3
205 lb x 3
225 lb x 3
245 lb x 2


2 Board Bench
235 lb x 2 ( Unbalanced )
245 lb x 3
255 lb x 1


--------------------------------------------------------------------------------


Friday, August 2, 2013
Run
4 mi - 0:32:52 - details


--------------------------------------------------------------------------------


Thursday, August 1, 2013
Run
3.11 mi - 0:23:51 - details

 

[Deeko]

Wednesday, July 31, 2013
Bench Press
95 lb x 5
135 lb x 5
185 lb x 3
205 lb x 3
225 lb x 3


--------------------------------------------------------------------------------


Tuesday, July 30, 2013
Pullup
0 lb x 5
25 lb x 5
35 lb x 5
50 lb x 3


Chinup
0 lb x 10


Back Extension
0 lb x 8
40 lb x 8
60 lb x 5
80 lb x 5
90 lb x 5


--------------------------------------------------------------------------------


Friday, July 26, 2013
Bench Press
95 lb x 5
135 lb x 5
175 lb x 5
195 lb x 5
205 lb x 5


Rope Pushdown
100 lb x 5
110 lb x 4


--------------------------------------------------------------------------------


Wednesday, July 24, 2013
Run
1.11 mi - 0:10:55 - details


--------------------------------------------------------------------------------


Tuesday, July 23, 2013
Squat
45 lb x 5
135 lb x 5
185 lb x 5
225 lb x 3
275 lb x 3
315 lb x 3
335 lb x 1


Overhead Squat
45 lb x 6
65 lb x 5


--------------------------------------------------------------------------------


Saturday, July 20, 2013
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
395 lb x 3


Deficit Deadlift
135 lb x 5
185 lb x 5


Back Extension
90 lb x 5


Chinup
0 lb x 6


--------------------------------------------------------------------------------


Friday, July 19, 2013
Run
2.3 mi - 0:21:13 - details


--------------------------------------------------------------------------------


Thursday, July 18, 2013
Note
not a test

Bench Press
95 lb x 5
135 lb x 5
175 lb x 3
205 lb x 3
225 lb x 3


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


--------------------------------------------------------------------------------


Wednesday, July 17, 2013
Note
test

Run
3.31 mi - 0:27:51 - details


--------------------------------------------------------------------------------


Tuesday, July 16, 2013
Deadlift
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x 3
315 lb x 3
335 lb x 3


Pullup
0 lb x 6
0 lb x 5
25 lb x 3
25 lb x 4


--------------------------------------------------------------------------------


Monday, July 15, 2013
Note
Didn't have my long socks today so I did conventional deads...wow, that didn't go so well. No pain, which is good, but it looks like I'm sticking to sumo.

--------------------------------------------------------------------------------


Thursday, July 11, 2013
Bench Press
95 lb x 5
135 lb x 5
175 lb x 5
195 lb x 5
215 lb x 3


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


--------------------------------------------------------------------------------


Wednesday, July 10, 2013
Note
Not the best workout, but I've been missing a lot of bench workouts so it could be worse. Wrist wraps really help with my wrist still bothering me.

Run
3.1 mi - 0:29:17 - details


--------------------------------------------------------------------------------


Tuesday, July 9, 2013
Squat
225 lb x 3
275 lb x 1
315 lb x 3
335 lb x 3


Pause Squat
225 lb x 3
255 lb x 3
285 lb x 2


--------------------------------------------------------------------------------


Monday, July 8, 2013
Note
A very slight improvement over my last triple - I haven't been good about getting to the gym the last couple of weeks, so that's not too bad. 345 next time.

--------------------------------------------------------------------------------


Sunday, July 7, 2013
Bike
8.26 mi - 0:49:12 - details


--------------------------------------------------------------------------------


Saturday, July 6, 2013
Dumbbell Bench Press
50 lb x 5
65 lb x 5
75 lb x 5
85 lb x 5
95 lb x 5


--------------------------------------------------------------------------------


Wednesday, July 3, 2013
Weight: 156.9 lb (+0.5 lb)

Run
2.43 mi - 0:24:47 - details


--------------------------------------------------------------------------------


Tuesday, July 2, 2013
Note
Not a terrible day squatting. They actually felt great, but I hit a brick wall on the 3rd rep of 295, so I called it there. I've been neglecting sets of 5 this cycle, so its not really surprising. Still, a big improvement over the last day of 5s, so that's good.

Squat
135 lb x 5
185 lb x 3
225 lb x 3
255 lb x 5
275 lb x 5
295 lb x 3


Back Extension
0 lb x 10
40 lb x 10
60 lb x 10
80 lb x 6

 

[Deeko]

Wednesday, June 26, 2013
Run
2.03 mi - 0:17:47 ( Run w/ maximus ) - details


--------------------------------------------------------------------------------


Tuesday, June 25, 2013
Note
Not too shabby today. Best squat in a year, and matches the squat in in the 2012 meet.

Squat
135 lb x 3
185 lb x 3
225 lb x 3
275 lb x 1
315 lb x 1
335 lb x 1
355 lb x 1
365 lb x 1


Pause Squat
225 lb x 5


Back Extension
0 lb x 10
50 lb x 10
75 lb x 6


--------------------------------------------------------------------------------


Monday, June 24, 2013
Overhead Press
45 lb x 5
95 lb x 5
115 lb x 5
125 lb x 5


Cable front/side raises
30 lb x 6
40 lb x 5


Tricep Pushdowns
90 lb x 6
110 lb x 6
130 lb x 6
150 lb x 10


--------------------------------------------------------------------------------


Sunday, June 23, 2013
Run
7 mi - 1:05:11 - details


--------------------------------------------------------------------------------


Friday, June 21, 2013
Run
4 mi - 0:35:03 - details


--------------------------------------------------------------------------------


Thursday, June 20, 2013
Bench Press
45 lb x 5
95 lb x 5
135 lb x 3
175 lb x 3
195 lb x 1
225 lb x 3
235 lb x 3


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


--------------------------------------------------------------------------------


Tuesday, June 18, 2013
Front Squat
45 lb x 5
95 lb x 5
135 lb x 5
185 lb x 5
205 lb x 5
215 lb x 4


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


Back Extension
0 lb x 25
40 lb x 12
70 lb x 9


--------------------------------------------------------------------------------


Monday, June 17, 2013
Run
2.25 mi - 0:20:40 - details


--------------------------------------------------------------------------------


Sunday, June 16, 2013
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


Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
175 lb x 5
185 lb x 5
195 lb x 5
205 lb x 5


Chinup
0 lb x 8
0 lb x 8


--------------------------------------------------------------------------------


Saturday, June 15, 2013
Bike
5.91 mi - 0:30:46 - details


--------------------------------------------------------------------------------


Tuesday, June 11, 2013
Note
Didn't feel particularly strong today, but managed to do the same weight as last week, which isn't bad I guess. Added pause squats to the end, my back is pretty torn up.

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
335 lb x 2


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


--------------------------------------------------------------------------------


Monday, June 10, 2013
Note
Easy shoulder say. Felt fine. Decent numbers on press.

Overhead Press
45 lb x 5
95 lb x 3
115 lb x 3
135 lb x 3
140 lb x 2 ( Failed third rep )


Dumbbell Lateral Raise
20 lb x 6
25 lb x 5
30 lb x 5


Cable front/side raises
20 lb x 10
30 lb x 10
40 lb x 5


--------------------------------------------------------------------------------


Saturday, June 8, 2013
Bike
0.5 mi - 0:04:24 - details
4.18 mi - 0:21:38 - details


--------------------------------------------------------------------------------


Thursday, June 6, 2013
Note
A lot of volume today. Going to be sore tomorrow, but overall felt pretty good.

Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
175 lb x 5
185 lb x 5
195 lb x 5
205 lb x 3


Overhead Press
45 lb x 5
95 lb x 5
115 lb x 5
125 lb x 4


--------------------------------------------------------------------------------


Wednesday, June 5, 2013
Note
Pretty good day considering I've been having back issues the past week or so. My back actually felt better after squatting than it did before...squats really do cure everything. I wanted a triple, but all things considered, I'll take it.

Bench Press
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x 3
315 lb x 3
335 lb x 2


Back Extension
0 lb x 20
30 lb x 10
65 lb x 8


Chinup
0 lb x 10
0 lb x 8

 

[Deeko]

Friday, May 31, 2013
Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
175 lb x 3
205 lb x 3
225 lb x 3
245 lb x 3


Incline Dumbbell Press
65 lb x 5
75 lb x 5
85 lb x 4


Tricep Pushdowns
200 lb x 3
160 lb x 8
140 lb x 7


--------------------------------------------------------------------------------


Thursday, May 30, 2013
Run
3.73 mi - 0:32:51 - details


--------------------------------------------------------------------------------


Wednesday, May 29, 2013
Front Squat
45 lb x 5
95 lb x 5
135 lb x 5
175 lb x 5
195 lb x 5
205 lb x 5


Back Extension
0 lb x 20
35 lb x 10
60 lb x 8


Push Press
45 lb x 5
95 lb x 5
115 lb x 5
125 lb x 3


--------------------------------------------------------------------------------


Sunday, May 26, 2013
Note
Containing to improve on the deadlifts. I think my muscles had 405x3 in them, but my back was starting to bother me after the 385 so it seemed like a good place to stop. Still up from last triple, so that's good.

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


Back Extension
0 lb x 20
0 lb x 20
0 lb x 20


Dumbbell Row
100 lb x 5
120 lb x 5
120 lb x 5


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


--------------------------------------------------------------------------------


Friday, May 24, 2013
Bench Press
95 lb x 5
135 lb x 5
175 lb x 2
205 lb x 2
225 lb x 2
235 lb x 2


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


Tricep Pushdowns
120 lb x 10
160 lb x 8
200 lb x 3


--------------------------------------------------------------------------------


Wednesday, May 22, 2013
Note
315 triple squat, another jump from last week. Skin on my back is pretty torn up but the weight is moving.

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


Pause Squat
225 lb x 5


Run
4 mi - 0:36:45 - details


--------------------------------------------------------------------------------


Saturday, May 18, 2013
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
415 lb x 1


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


Back Extension
0 lb x 15
30 lb x 12
50 lb x 8


--------------------------------------------------------------------------------


Friday, May 17, 2013
Note
I suppose there's worse bench days than a 225 triple. I was dead tired this morning, I need to get back on a normal routine so I cab start lifting in the evening again.

Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
175 lb x 3
205 lb x 3
225 lb x 3


Tricep Pushdowns
100 lb x 15
130 lb x 12
150 lb x 10


--------------------------------------------------------------------------------


Wednesday, May 15, 2013
Note
First time doing at least 300 lbs in the squat which is kinda sad, but hey, they actually felt really good today. Might have had a 315 triple today if I'd pushed it. Progress is progress.

Squat
45 lb x 5
135 lb x 5
185 lb x 5
225 lb x 3
265 lb x 3
285 lb x 3
300 lb x 3


--------------------------------------------------------------------------------


Saturday, May 11, 2013
Sumo Deadlift
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x 3
315 lb x 3
335 lb x 3
355 lb x 3
365 lb x 3


--------------------------------------------------------------------------------


Wednesday, May 8, 2013
Bench Press
95 lb x 5
135 lb x 5
175 lb x 5
205 lb x 5
215 lb x 5
135 lb x 10


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


--------------------------------------------------------------------------------


Sunday, May 5, 2013
Run
4.8 mi - 0:48:13 - details


--------------------------------------------------------------------------------


Saturday, May 4, 2013
Squat
45 lb x 5
135 lb x 5
185 lb x 5
225 lb x 3
265 lb x 3
275 lb x 3
285 lb x 3


Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
175 lb x 5
195 lb x 5
205 lb x 3

 

[Deeko]

Thursday, April 25, 2013
Run
3.1 mi - 0:24:42 ( 5K ) - details


--------------------------------------------------------------------------------


Saturday, April 13, 2013
Run
6.22 mi - 0:53:53 - details


--------------------------------------------------------------------------------


Tuesday, April 9, 2013
Run
3.54 mi - 0:33:32 - details


--------------------------------------------------------------------------------


Saturday, April 6, 2013
Run
3.1 mi - 0:29:28 - details


--------------------------------------------------------------------------------


Wednesday, April 3, 2013
Deadlift
135 lb x 5
185 lb x 5
225 lb x 5
275 lb x 5
295 lb x 5


--------------------------------------------------------------------------------


Thursday, March 21, 2013
Squat
45 lb x 5
135 lb x 5
185 lb x 5
225 lb x 5
255 lb x 5


Pullup
0 lb x 6
0 lb x 5
0 lb x 5
0 lb x 5


--------------------------------------------------------------------------------


Tuesday, February 19, 2013
Note
First time pulling over 400 since the meet - and without a belt or chalk. I'll take that.
tags
Pro club
Sumo Deadlift
135 lb x 5
185 lb x 3
255 lb x 1
305 lb x 1
345 lb x 1
375 lb x 1
400 lb x 1


Squat
45 lb x 5
135 lb x 8
135 lb x 8
135 lb x 8


Good Morning
45 lb x 5
45 lb x 6
45 lb x 7


Pullup
0 lb x 5
0 lb x 6
7 lb x 6


--------------------------------------------------------------------------------


Friday, February 15, 2013
Bike
10.04 mi - 0:45:09 - details


--------------------------------------------------------------------------------


Thursday, February 14, 2013
Bench Press
135 lb x 5
185 lb x 3
205 lb x 3
225 lb x 3
135 lb x 15


Overhead Rope Pushdown
80 lb x 10


Stationary Bike
2 mi - 0:06:00


--------------------------------------------------------------------------------


Tuesday, February 12, 2013
Squat
135 lb x 5
185 lb x 3
225 lb x 3
265 lb x 3
285 lb x 3


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


Chinup
0 lb x 10


Pullup
0 lb x 6


--------------------------------------------------------------------------------


Saturday, February 9, 2013
Run
2 mi - 0:18:40 ( W/ maximus ) - details


Crunch
0 lb x 15
0 lb x 15
0 lb x 15


Pushup
0 lb x 25
0 lb x 25
0 lb x 20


Burpee
0 lb x 10


--------------------------------------------------------------------------------


Thursday, February 7, 2013
Sumo Deadlift
135 lb x 5
185 lb x 3
235 lb x 3
285 lb x 3
305 lb x 3
325 lb x 3
355 lb x 2


--------------------------------------------------------------------------------


Tuesday, February 5, 2013
Bench Press
135 lb x 5
175 lb x 5
205 lb x 3
225 lb x 3
235 lb x 2


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