Deeko's powerlifting thread

[Deeko]

Friday, January 25, 2013
Walk
1.3 mi - 0:27:02 - details


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Thursday, January 24, 2013
Note
I have not been good about sticking to the gym. Finally back again. Luckily, my deadlifts stayed pretty close to what I did in December.
tags
Pro Club
Sumo Deadlift
135 lb x 5
225 lb x 3
275 lb x 3
325 lb x 3
325 lb x 3
345 lb x 2


Overhead Press
45 lb x 6
95 lb x 5
115 lb x 5
125 lb x 4


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


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Saturday, December 29, 2012
Sumo Deadlift
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x 3
325 lb x 3
345 lb x 3


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


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Wednesday, December 26, 2012
Weight: 156.4 lb (+10.4 lb)

Note
Pushed the squats a little harder today. My legs felt great, but the skin on my shoulders got pretty torn up. Hey, progress is progress. Lower back felt great too.
tags
Pro club
Squat
135 lb x 5
185 lb x 3
225 lb x 3
265 lb x 3
275 lb x 3


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


Push Press
125 lb x 5
135 lb x 3


Chinup
0 lb x 15


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Saturday, December 22, 2012
Note
Felt good to pull again. I'm sure squatting last week helped, but they went better than I expected considering I haven't pulled since September. Benches weren't bad either.
tags
Pro club
Sumo Deadlift
135 lb x 5
185 lb x 5
225 lb x 5
275 lb x 3
325 lb x 3


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


Pullup
0 lb x 10
0 lb x 6


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Saturday, December 15, 2012
Note
First time lifting in over two months. My legs feel like jello. Good to be back though...
tags
Pro Club
Squat
45 lb x 6
135 lb x 5
185 lb x 5
225 lb x 5
225 lb x 5
225 lb x 5
135 lb x 5


Chinup
0 lb x 10
0 lb x 10
0 lb x 6


Incline Dumbbell Press
40 lb x 8
50 lb x 5
60 lb x 5


Decline Crunches
0 lb x 10


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Saturday, November 24, 2012
Run
2.59 mi - 0:21:38 - details
2.58 mi - 0:21:37 - details


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Monday, November 12, 2012
Barbell Row
60 lb x 10
80 lb x 15
100 lb x 10
100 lb x 10
100 lb x 10


Leg Curl
85 lb x 8
70 lb x 15
85 lb x 15
100 lb x 10


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


Overhead Squat
50 lb x 8
60 lb x 8
70 lb x 6


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Sunday, November 11, 2012
Run
2.23 mi - 0:21:34 - details


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Saturday, November 10, 2012
Note
It always feels great to be back in the gym after a period of time without lifting. I was just making due with the pretty limited resort fitness center, but it still was nice to be moving weight again.
tags
Sandals
Dumbbell Bench Press
50 lb x 15
50 lb x 15


One arm dumbbell bench press
50 lb x 7
50 lb x 6


Dumbbell Fly
40 lb x 6
45 lb x 5
50 lb x 3


Chinup
0 lb x 10
0 lb x 9
0 lb x 7


Dumbbell side/front raise
10 lb x 8
10 lb x 8
10 lb x 8


Rope Pushdown
85 lb x 8
85 lb x 7
95 lb x 6


Hammer Curl
25 lb x 10
25 lb x 6
25 lb x 6


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Wednesday, November 7, 2012
Run
1.68 mi - 0:16:20 - details


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Saturday, October 27, 2012
Weight: 146 lb (+0.4 lb)

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Friday, October 26, 2012
Weight: 145.6 lb (-2.4 lb)

Front Squat
135 lb x 5
185 lb x 3
225 lb x 1


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


Chinup
0 lb x 12
0 lb x 8
0 lb x 8
0 lb x 5


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Monday, October 22, 2012
Weight: 148 lb (+2.4 lb)

Run
3.03 mi - 0:29:19 - details


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Thursday, October 18, 2012
Weight: 145.6 lb (-1.4 lb)

Run
3.14 mi - 0:30:59 - details


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Wednesday, October 17, 2012
Bench Press
135 lb x 5
165 lb x 5
185 lb x 5
205 lb x 5


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


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


Tricep Pushdowns
100 lb x 10
130 lb x 6
160 lb x 5


Decline Crunches
0 lb x 6
20 lb x 5
30 lb x 5


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Tuesday, October 16, 2012
Weight: 147 lb

Squat
185 lb x 5
225 lb x 5
265 lb x 3
275 lb x 3
285 lb x 3


Pullup
0 lb x 12
0 lb x 8
0 lb x 7
0 lb x 7


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Monday, October 15, 2012
Weight: 147 lb (-1.2 lb)

Run
2.28 mi - 0:25:05 - details


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Saturday, October 13, 2012
Run
3.46 mi - 0:31:20 - details

 

[Deeko]

Hello ATHF! I've been neglecting you for the last year and I apologize. Worry not, despite a busy time that involved getting married, moving across the country, job hunting, house hunting, and everything else that comes along with those things, I've still been lifting, and still been tracking it, so I just posted what I believe is everything I missed. Unfortunately it's in order from most recent to oldest, so you'd kinda need to start from here and scroll up...if you really care that much.

 

[Deeko]

Tuesday, October 15, 2013
Note
Strong day. First time hitting 315x5 while weighing under 165. Last time I got it was almost 2 years ago @ 170.

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
315 lb x 5


Reverse Hypers
50 lb x 5
50 lb x 5
50 lb x 5

 

[TallBill]

315x5, not bad at all!

 

[Deeko]

Thursday, October 17, 2013
Note
Finally! That 245x3 bench has been narrowly avoiding me for months now. Nailed it. Tossed in a nice set of 250 afterwards for good measure too.

Bench Press
45 lb x 5
95 lb x 5
135 lb x 3
185 lb x 1
225 lb x 3
245 lb x 3
250 lb x 2

Overhead Press
45 lb x 6
95 lb x 5
115 lb x 4

 

[Deeko]

Saturday, October 26, 2013

Note
Didn't have a lot of time so I did my pulls and got out. Still pretty solid, the 455 moved better than I expected.

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

Friday, October 25, 2013
Note
Felt a little off today. Just all around tired and not quite right. At least today was already planned as a deload day, so no big loss.

Dumbbell Bench Press
40 lb x 5
65 lb x 5
80 lb x 5
95 lb x 5
100 lb x 3

Dips
0 lb x 5
25 lb x 5
50 lb x 5

Rope Pushdown
80 lb x 8

Tuesday, October 22, 2013
Zercher Squat
45 lb x 5
135 lb x 5
185 lb x 5
225 lb x 5
265 lb x 5

Saturday, October 19, 2013
Note
My shins are a little torn up from non-gym-related activities, so I figured it was a good time for an easy reload back day. It was fine I guess.

Pullup
0 lb x 5
25 lb x 5

Chinup
50 lb x 5
60 lb x 5
75 lb x 2
0 lb x 8

Back Extension
0 lb x 5
50 lb x 5
80 lb x 5
120 lb x 5

Dumbbell Row
100 lb x 5
120 lb x 5
130 lb x 3

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

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

 

[Deeko]

Tuesday, October 22, 2013

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

 

[Deeko]

Friday, October 25, 2013

Note
Felt a little off today. Just all around tired and not quite right. At least today was already planned as a deload day, so no big loss.

Dumbbell Bench Press
40 lb x 5
65 lb x 5
80 lb x 5
95 lb x 5
100 lb x 3

Dips
0 lb x 5
25 lb x 5
50 lb x 5

Rope Pushdown
80 lb x 8

 

[Deeko]

Saturday, October 26, 2013

Note
Didn't have a lot of time so I did my pulls and got out. Still pretty solid, the 455 moved better than I expected.

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

 

[Deeko]

315x5, not bad at all!

Thanks. Starting to get it back...

 

[Deeko]

Tuesday, October 29, 2013

Note
PR squat for being sub-160. Probably a little higher than it should be, but that's ok. It actually felt pretty good in the hole, so I could afford a bit more depth next time.

http://www.youtube.com/watch?v=eGR48VbHvKo

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
375 lb x 1

Pause Squat
255 lb x 5

Reverse Hypers
50 lb x 5

 

[Deeko]

Thursday, October 31, 2013

Note
Pretty good. Probably had the 5th rep of 230 if I'd had a spotter.

Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
175 lb x 5
205 lb x 5
230 lb x 4

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

 

[Deeko]

Friday, November 1, 2013

Chinup
0 lb x 5
25 lb x 5
50 lb x 3
75 lb x 3

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

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

 

[Deeko]

Tuesday, November 5, 2013
Squat
45 lb x 8
135 lb x 8
165 lb x 15
185 lb x 15


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


Reverse Hypers
50 lb x 5
70 lb x 5

 

[Deeko]

Thursday, November 7, 2013
Dumbbell Bench Press
30 lb x 5
50 lb x 5
70 lb x 5
85 lb x 5
100 lb x 5


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


Rope Pushdown
100 lb x 5
110 lb x 5
120 lb x 5
130 lb x 3

 

[Deeko]

Friday, November 8, 2013
Note
Crummy day. From the opening warm up set everything felt heavy. Not gonna be a good deadlift day when even 135 is slow...

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
425 lb x 1
405 lb x 1


Stiff Leg Deadlift
225 lb x 5
225 lb x 5


Pullup
0 lb x 8

 

[Deeko]

Tuesday, November 12, 2013
Note
Beltless squats. Felt pretty good. Numbers are down about 30 lbs vs belted, but that's expected.

Squat
45 lb x 5
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 3
265 lb x 3


Back Extension
0 lb x 5
75 lb x 10

 

[Deeko]

Thursday, November 14, 2013
Note
Pushed bench a little farther today. Might have had 235.

Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
185 lb x 5
205 lb x 5
230 lb x 5


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

 

[Deeko]

Friday, November 15, 2013
Note
Better than last week. Got the 425. Not as many sets as I wanted, and they were all slow, but got some heavy volume in.

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
425 lb x 1
425 lb x 1
425 lb x 1
425 lb x 1 ( 10 second hold )


Pullup
0 lb x 8
0 lb x 7

 

[Deeko]

Wednesday, November 20, 2013
Note
Pushed for a new double in squats. Glad I stopped where I did. I 335 wasn't too tough, so I debated jumping to 365, but I really want to get good reps at depth, so I stuck with 355. Definitely had some room to spare, but if I'd gone 365, I might not have gone deep enough, so I'm ok with the decision.

Squat
45 lb x 5
135 lb x 5
185 lb x 3
225 lb x 2
275 lb x 2
315 lb x 2
335 lb x 2
355 lb x 2


Back Extension
0 lb x 50

 

[Deeko]

Thursday, November 21, 2013
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 5


Dips
0 lb x 8
50 lb x 4

 

[Deeko]

Tuesday, November 26, 2013

Note
Just tripled what I doubled last week. That's a good thing.

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
345 lb x 3
355 lb x 3

 

[Deeko]

Thursday, November 28, 2013
Note
Benched at a buddys house in his garage. It was cold, but having a spotter has its advantages!

Bench Press
45 lb x 5
135 lb x 3
185 lb x 3
205 lb x 3
235 lb x 3
255 lb x 3
265 lb x 2 ( Failed third rep )
135 lb x 18

 

[Deeko]

Tuesday, December 3, 2013

Note
Crushed a new number today. 385 might have been easier than 355 was the set before. New target....405 by the end of the year.

Squat
45 lb x 5
135 lb x 3
185 lb x 3
225 lb x 3
275 lb x 1
315 lb x 1
355 lb x 1
385 lb x 1
135 lb x 15


Back Extension
45 lb x 20

 

[Deeko]

Saturday, December 7, 2013

Note
440 was a PR triple. Got very close. 3rd rep was about halfway up my thighs before I lost it. Still pretty good.

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 3 ( Deadlift Triples )
425 lb x 3 ( Deadlift Triples )
440 lb x 3 ( Deadlift Triples )


Dumbbell Row
90 lb x 5
110 lb x 5
130 lb x 5 ( Deadlift Triples )


Back Extension
0 lb x 5 ( Deadlift Triples )
55 lb x 5 ( Deadlift Triples )
80 lb x 5 ( Deadlift Triples )
110 lb x 5 ( Deadlift Triples )
140 lb x 3 ( Deadlift Triples )


Hammer Curl
30 lb x 5 ( Deadlift Triples )
35 lb x 5 ( Deadlift Triples )
40 lb x 3 ( Deadlift Triples )