Deeko's powerlifting thread

[RaulF]

Wow dude.

You are a beast, keep it up. Any tips on belts, i use a cheap one that's at my jobs gym but feel like it could be better.

Thanks.

 

[Deeko]

Wow dude.

You are a beast, keep it up. Any tips on belts, i use a cheap one that's at my jobs gym but feel like it could be better.

Thanks.

Thanks man - I use an Inzer belt: http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVERBELT_BUCKLE13

It's not cheap, but it will last a long time, and it gives way more support than the cheap flimsy ones most gyms have.

 

[RaulF]

Thanks for the reply, looks good I will pick one up

 

[Deeko]

Tuesday, March 11, 2014
Squat
135 lb x 20
185 lb x 15
135 lb x 20


Overhead Squat
45 lb x 8
55 lb x 10


Pullup
0 lb x 10

Thursday, March 13, 2014
Dumbbell Bench Press
30 lb x 10
40 lb x 20
50 lb x 20
55 lb x 13


Overhead Press
45 lb x 15
45 lb x 20
45 lb x 20


Dips
0 lb x 6
0 lb x 7


Rope Pushdown
50 lb x 25
60 lb x 20
70 lb x 15

Saturday, March 15, 2014
Run
7.01 mi - 1:05:54

Tuesday, March 18, 2014
Note
Eh, wasn't really feeling great this morning, so went beltless, which was not the plan. Decent numbers I suppose.

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

Thursday, March 20, 2014
Bench Press
45 lb x 5
135 lb x 5
185 lb x 3
225 lb x 5
225 lb x 6
135 lb x 8


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


Overhead Squat
45 lb x 5


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


Pullup
0 lb x 8

Tuesday, March 25, 2014
Note
Not great. Squats are stagnating the last few weeks.

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 3

Friday, March 28, 2014
Deadlift
225 lb x 3
275 lb x 3
315 lb x 2
365 lb x 2
385 lb x 1


Dumbbell Bench Press
40 lb x 5
55 lb x 3
75 lb x 3
95 lb x 3
110 lb x 3


Pullup
0 lb x 6

 

[Deeko]

Sunday, April 13, 2014
Run
4.38 mi - 0:40:08 - details

Tuesday, April 15, 2014
Squat
45 lb x 5
135 lb x 5
185 lb x 5
225 lb x 5


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


Pullup
0 lb x 15
0 lb x 9
0 lb x 6


Dips
0 lb x 5
25 lb x 5

Sunday, April 19, 2014

Tough Mudder Pocono's - miserable, cold, wet, but not very physically challenging.

Tuesday, April 22, 2014
Run
3.12 mi - 0:23:51 ( UCP5K )

Tuesday, April 29, 2014
Note
First time really lifting in about a month. Felt pretty good, nothing hurt, but strength really wasn't there yet. That's ok.

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


Overhead Squat
45 lb x 10


Chinup
0 lb x 10


Back Extension
0 lb x 10


Good Morning
45 lb x 5
135 lb x 5


Chinup
0 lb x 10

 

[Deeko]

Tuesday, May 6, 2014
Squat
225 lb x 3
275 lb x 3
295 lb x 3
305 lb x 3


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

Saturday, May 10, 2014
Run
1 mi - 0:10:36 - details
1 mi - 0:10:22 - details


Bike
3.91 mi - 0:19:53 - details

Tuesday, May 13, 2014
Squat
185 lb x 3
225 lb x 3
275 lb x 3
315 lb x 3


Good Morning
155 lb x 5


Back Extension
60 lb x 8
100 lb x 8

Friday, May 16, 2014
Sumo Deadlift
135 lb x 5
225 lb x 3
275 lb x 2
315 lb x 2
365 lb x 2
385 lb x 2
405 lb x 2


Pullup
0 lb x 8

Tuesday, May 20, 2014
Note
Didn't really feel great today. Back was hurting, slow getting to the gym. Ended up doing the same as last week, which is pretty solid considering all of that + I was using the mystery bar that I still think is heavy.

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


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


Dips
0 lb x 6

Thursday, May 22, 2014
Run
2.01 mi - 0:18:57 - details
1.2 mi - 0:10:47 - details

Friday, May 23, 2014
Run
4 mi - 0:34:00 - details

Sunday, May 25, 2014
Run
8.75 mi - 1:23:01 - details

Tuesday, May 27, 2014
Beach Run
0.72 mi - 0:09:06 - details

 

[Deeko]

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



Tuesday, June 3, 2014
Squat
135 lb x 5
185 lb x 5
225 lb x 5
265 lb x 5
275 lb x 5


Back Extension
45 lb x 5
85 lb x 5
110 lb x 5
130 lb x 5


Pullup
0 lb x 5


Back Extension
130 lb x 4

Thursday, June 5, 2014
Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
185 lb x 3
205 lb x 3


Tricep Pushdowns
100 lb x 5

Friday, June 6, 2014
Note
Didn't feel bad or anything but definitely weaker than I should be. Its expected given that I haven't really been focused on lifting the past few months. Time to get back with it.

Sumo Deadlift
135 lb x 3
225 lb x 3
275 lb x 2
315 lb x 2
405 lb x 2

Tuesday, June 17, 2014
Note
Squat continuing its downward slide. Being sick last week probably didn't help, nor did helping my brother move Sunday, but I really need to hit the gym consistently again.

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


Pause Squat
245 lb x 5
255 lb x 5


Back Extension
0 lb x 8
65 lb x 8
95 lb x 8

Friday, June 20, 2014
Sumo Deadlift
135 lb x 5
275 lb x 2
315 lb x 2
365 lb x 2

Monday, June 23, 2014
Note
Not to terrible I suppose. Hit 365 and it was hard, but not the end of the world. About a 10% drop since December - considering how inconsistent my training has been since march, and the fact that my body weight is down 10 lbs since then, it could be worse.

Squat
45 lb x 5
135 lb x 5
185 lb x 3
225 lb x 2
275 lb x 2
315 lb x 1
345 lb x 1
365 lb x 1


Front Squat
135 lb x 5
175 lb x 5
195 lb x 5
205 lb x 5

Wednesday, June 25, 2014
Note
Last Wednesday I hurt my shoulder golfing and playing volleyball - based on how bench felt, that hasn't completely healed. It did start loosening up as my sets went, but still, I didn't push too heavy today. No need to drop 245 on my face... Overhead press felt ok, just a little tight.

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


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

Friday, June 27, 2014
Note
Deadlifts felt slow from the first warm-up set. Managed to squeeze out some almost acceptable singles, but they weren't pretty. First attempt of 425 didn't budge off the floor and I was lightheaded afterwards, don't know what happened there.

Sumo Deadlift
135 lb x 5
225 lb x 2
275 lb x 2
405 lb x 1
425 lb x 1
425 lb x 1


Pullup
0 lb x 5
25 lb x 5
50 lb x 5
0 lb x 10

 

[Deeko]

Tuesday, July 1, 2014
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


Front Squat
135 lb x 5
185 lb x 3
Wednesday, July 2, 2014
Note
Just realized this is only the 4th time I've benched since march. Out. Not terrible numbers considering. Shoulder still a bit sore, but definitely feeling better than it was.

Bench Press
45 lb x 7
95 lb x 5
135 lb x 5
185 lb x 5
205 lb x 5
135 lb x 12


Overhead Press
45 lb x 5
95 lb x 3
115 lb x 3
125 lb x 3
130 lb x 1


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

Tuesday, July 8, 2014
Squat
45 lb x 6
135 lb x 5

Wednesday, July 9, 2014
Run
3.15 mi - 0:28:44 - details


Stationary Bike
3.7 mi - 0:14:27

Thursday, July 10, 2014
Note
Tired and rushed, my schedule is all screwed up today, but squeezed in a pretty decent workout

Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
175 lb x 5
195 lb x 5
210 lb x 5


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


Rope Pushdown
90 lb x 8
110 lb x 5
120 lb x 7

Monday, July 14, 2014
Run
4 mi - 0:34:28 - details

Tuesday, July 15, 2014
Squat
45 lb x 5
135 lb x 5
185 lb x 3
185 lb x 3
225 lb x 2
275 lb x 2
315 lb x 2
335 lb x 2
345 lb x 2

Thursday, July 17, 2014
Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
185 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 3


Dips
0 lb x 12

Saturday, July 19, 2014
Sumo Deadlift
275 lb x 2
315 lb x 2
365 lb x 2
405 lb x 2
425 lb x 1
425 lb x 1


Dumbbell Row
100 lb x 5
120 lb x 4
130 lb x 5


Back Extension
0 lb x 5
55 lb x 5
100 lb x 5

Sunday, July 20, 2014
Bike
9.49 mi - 0:54:11 - details

Tuesday, July 22, 2014
Squat
185 lb x 5
225 lb x 5
275 lb x 5
295 lb x 5
315 lb x 5


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


Overhead Squat
45 lb x 8
65 lb x 6
85 lb x 2

Wednesday, July 23, 2014
Jog
2.01 mi - 0:20:06 ( W/ maximus ) - details

Thursday, July 24, 2014
Bench Press
135 lb x 5
185 lb x 5
205 lb x 5
225 lb x 3


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

Friday, July 25, 2014
Power Clean
110.23 lb x 3
132.28 lb x 3
154.32 lb x 2
176.37 lb x 1
165.35 lb x 1


Deficit Deadlift
135 lb x 5
225 lb x 5
275 lb x 5
315 lb x 5


Chinup
0 lb x 8

 

[Deeko]

Wednesday, August 6, 2014
Note
Was sick last week, didn't lift at all. Didn't sleep very well the last couple of nights either. I think all of that caught up with me a bit. Not a great day.

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
325 lb x 2


Pause Squat
225 lb x 5


Reverse Hypers
90 lb x 5

Thursday, August 7, 2014
Dumbbell Bench Press
50 lb x 5
70 lb x 5
80 lb x 5
95 lb x 5


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

Saturday, August 9, 2014
Run
5.06 mi - 0:44:07 - details

Tuesday, August 12, 2014
Squat
45 lb x 5
135 lb x 3
185 lb x 3
225 lb x 3
275 lb x 2
315 lb x 2
335 lb x 2


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

Wednesday, August 13, 2014
Run
2.01 mi - 0:14:54

Friday, August 15, 2014
Note
Was feeling pretty good during warm-ups but 435 didn't budge...i just felt gassed. Got a lot of work to do if I think I'm pulling 500 in October!

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

Tuesday, August 19, 2014
Front Squat
45 lb x 5
135 lb x 5
185 lb x 3
205 lb x 3


Reverse Hypers
90 lb x 5
90 lb x 5

Thursday, August 21, 2014
Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
175 lb x 3
195 lb x 3
215 lb x 3
235 lb x 3


Dips
0 lb x 10

Tuesday, August 26, 2014
Note
Not bad today. Actually had pretty good speed out of the hole, which is rare.

Squat
45 lb x 5
145 lb x 5
195 lb x 3
235 lb x 3
285 lb x 3
325 lb x 3
345 lb x 3
145 lb x 20


Front Squat
145 lb x 10


Back Extension
0 lb x 20

Thursday, August 28, 2014
Bench Press
45 lb x 7
95 lb x 5
185 lb x 5
205 lb x 5
215 lb x 5


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


Dips
0 lb x 8
0 lb x 8
0 lb x 9


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


Dumbbell Fly
30 lb x 8
35 lb x 8
40 lb x 6

Sunday, August 31, 2014
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
405 lb x 1
405 lb x 1
405 lb x 1
405 lb x 1
405 lb x 1


Deficit Deadlift
225 lb x 3
275 lb x 3
295 lb x 3
305 lb x 3


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


Dumbbell Curl
30 lb x 5
35 lb x 5
35 lb x 5
30 lb x 5

 

[Deeko]

Monday, September 1, 2014
Bike
9.23 mi - 0:57:22 - details

Wednesday, September 3, 2014
Squat
45 lb x 5
135 lb x 3
185 lb x 3
225 lb x 3
275 lb x 3
315 lb x 3
335 lb x 3


Box Squat
225 lb x 3
245 lb x 3
275 lb x 3


Back Extension
50 lb x 15

Thursday, September 4, 2014
Bench Press
45 lb x 6
95 lb x 5
135 lb x 3
185 lb x 3
205 lb x 1
225 lb x 1
225 lb x 1
225 lb x 1
225 lb x 1
225 lb x 1
225 lb x 1
225 lb x 1
225 lb x 1
225 lb x 1
225 lb x 1


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


Dips
25 lb x 5
50 lb x 4
0 lb x 7

Tuesday, September 9, 2014
Note
That's a lot of squat volume

Squat
45 lb x 5
135 lb x 5
185 lb x 5
225 lb x 5
275 lb x 5
275 lb x 5
275 lb x 5
275 lb x 5
275 lb x 5
135 lb x 12

Thursday, September 11, 2014
Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
185 lb x 3
205 lb x 3
225 lb x 3
245 lb x 2
185 lb x 5
185 lb x 5
185 lb x 5

Friday, September 12, 2014
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 2


Stiff Leg Deadlift
225 lb x 2
185 lb x 5
185 lb x 5


Pullup
0 lb x 10

Tuesday, September 16, 2014
Note
Back is feeling better but still a little tweaked from last week. Rather than risk making it worse, just did some front squats. Lots of volume, top set is the most I've done in a long time, so that's good.

Front Squat
45 lb x 5
135 lb x 5
175 lb x 5
195 lb x 5
210 lb x 5
225 lb x 5


Reverse Hypers
50 lb x 5
70 lb x 5
80 lb x 5


Back Extension
0 lb x 15
0 lb x 15
0 lb x 15
0 lb x 15
0 lb x 15


Hammer Curl
30 lb x 5
35 lb x 5
35 lb x 5
35 lb x 5
35 lb x 5


Chinup
0 lb x 10

Thursday, September 18, 2014
Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
185 lb x 3
205 lb x 3
225 lb x 3
245 lb x 2
185 lb x 2 ( Pause )
205 lb x 2 ( Pause )


Seated Dumbbell Press
50 lb x 5
55 lb x 6
65 lb x 5


Dips
0 lb x 8

Tuesday, September 23, 2014
Squat
45 lb x 5
135 lb x 5
185 lb x 5
225 lb x 5
265 lb x 3
275 lb x 3


Pullup
0 lb x 5
25 lb x 5
50 lb x 5
60 lb x 4


Good Morning
45 lb x 5
95 lb x 6

Thursday, September 25, 2014
Note
Wasn't feeling particularly strong today, but I did get more weight in my hands than I have in awhile, so that's good.

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


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


Push Press
135 lb x 4
135 lb x 4
135 lb x 3


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

 

[Deeko]

Tuesday, October 7, 2014
Note
Still recovering from tweaking my back a couple of weeks ago. Went beltless and did some fairly easy triples. Nothing hurt which is a plus.

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


Front Squat
135 lb x 5
185 lb x 5
205 lb x 3


Back Extension
0 lb x 15


Chinup
0 lb x 10

Thursday, October 16, 2014
Bench Press
45 lb x 7
95 lb x 5
135 lb x 5
185 lb x 3
205 lb x 3
225 lb x 3


Squat
45 lb x 5
135 lb x 5
225 lb x 5


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


Dips
0 lb x 10

Sunday, October 19, 2014
Bike
3.93 mi - 0:20:54 - details

Monday, October 20, 2014
Note
First time putting real weight on my back in about six weeks. Felt heavy, but no pain.

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


Overhead Squat
45 lb x 5
65 lb x 5
85 lb x 4
65 lb x 5


Back Extension
0 lb x 10
55 lb x 10
80 lb x 10

Wednesday, October 22, 2014
Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
185 lb x 3
225 lb x 3
245 lb x 3


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


Rope Pushdown
90 lb x 8
100 lb x 8
110 lb x 7

Friday, October 24, 2014
Sumo Deadlift
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x 1
315 lb x 2
365 lb x 2
385 lb x 2
405 lb x 3

Saturday, October 25, 2014
Bike
8.29 mi - 0:45:53 - details

Monday, October 27, 2014
Note
Things were moving a little slower than I'd like but at least they moved. Need to do some doubles or triples, get some weight on my back.

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


Pause Squat
225 lb x 3
245 lb x 3
265 lb x 3


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

Wednesday, October 29, 2014
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


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


Dips
0 lb x 5
25 lb x 5
25 lb x 8

Friday, October 31, 2014
Note
Was feeling a little weak today. Still, 425 isn't a terrible number, but it also isn't terribly good.

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
425 lb x 1


Deficit Deadlift
135 lb x 5
185 lb x 5


Stiff Leg Deadlift
185 lb x 5
235 lb x 5


Chinup
0 lb x 8

 

[Deeko]

Monday, November 3, 2014
Note
Reasonable day of front squats. Absolutely no shoulder mobility though, really impacted the overheads.

Front Squat
45 lb x 5
135 lb x 5
185 lb x 3
225 lb x 3
235 lb x 2


Overhead Squat
45 lb x 5
65 lb x 5


Pullup
0 lb x 8
25 lb x 3
50 lb x 3


Back Extension
0 lb x 8
70 lb x 5
100 lb x 5
0 lb x 10

Wednesday, November 5, 2014
Bench Press
45 lb x 5
95 lb x 5
135 lb x 5
185 lb x 3
225 lb x 2
245 lb x 2
255 lb x 2
95 lb x 5


Overhead Press
45 lb x 5
95 lb x 5
115 lb x 5
125 lb x 5
130 lb x 2

Tuesday, November 11, 2014
Note
No belt day. Pretty good numbers, but walking out of the gym my legs were basically jello. Tough workout.

Squat
45 lb x 5
135 lb x 5
185 lb x 5
225 lb x 5
255 lb x 5
275 lb x 5
285 lb x 4


Box Squat
225 lb x 3
255 lb x 3
275 lb x 3

Wednesday, November 12, 2014
Note
Legs and posterior chain are thrashes from yesterdays squats, so I wanted to isolate the upper body today. Ended up with a reasonable bench day.

Dumbbell Bench Press
55 lb x 5
70 lb x 5
85 lb x 5
100 lb x 4


Incline Dumbbell Press
55 lb x 5
70 lb x 5
70 lb x 5


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


Rope Pushdown
90 lb x 6
110 lb x 5
120 lb x 5

Friday, November 14, 2014
Note
Actually felt pretty strong on pulls today, best in awhile. Bar was moving well. Unfortunately my grip was giving out on the top sets, couldn't put it all together.

Sumo Deadlift
135 lb x 5
225 lb x 3
275 lb x 2
315 lb x 2
365 lb x 2
405 lb x 2
425 lb x 2
435 lb x 2 ( Failed 2nd rep )

Monday, November 17, 2014
Note
Solid beltless day today. Might have even hit 315 if I'd gone for it, but that would have been close. PR triple in the front squats too, which is actually a little sad, but hey...PR is a PR.

Squat
45 lb x 6
135 lb x 5
185 lb x 5
225 lb x 3
275 lb x 3
295 lb x 3
305 lb x 3


Front Squat
135 lb x 5
185 lb x 3
215 lb x 3
235 lb x 3


Chinup
0 lb x 12

Pullup
0 lb x 10 ( Failed 2nd rep )

Wednesday, November 19, 2014
Bench Press
45 lb x 7
135 lb x 5
185 lb x 3
225 lb x 3
245 lb x 3
255 lb x 2
135 lb x 12


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


Dips
0 lb x 10
25 lb x 6

Friday, November 21, 2014
Note
Deadlifts felt great today. No pain, bar was moving, grip was strong. Took mucinex this morning for a cold. Could have helped?

Sumo Deadlift
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


Deficit Deadlift
135 lb x 10


Chinup
0 lb x 10

Tuesday, November 25, 2014
Note
Pretty good day of beltless squats. Left knee was bothering me during warm-ups but didn't seem to impact anything. Extrapolates to about a 370 belted squat which is about right. Good pauses too, best in over three years.

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
325 lb x 1
335 lb x 1


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


Dumbbell Row
85 lb x 5
110 lb x 5
120 lb x 6

Wednesday, November 26, 2014
Note
Was feeling decent on bench, but obviously a bit overconfident - missed the 5th rep of 235. That's why you always bench with a spotter, kids.

Bench Press
45 lb x 7
135 lb x 5
185 lb x 5
205 lb x 5
235 lb x 4 ( Failed 5th rep )


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


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


Dips
0 lb x 7
0 lb x 7

 

[Deeko]

Monday, December 1, 2014
Note
Was feeling especially fatigued today. Not sure why, it was a pretty quiet weekend and I missed deadlifts due to the holiday schedule. Should have been well rested.

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


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


Overhead Squat
45 lb x 5
65 lb x 5
85 lb x 4

 

[Deeko]

Wednesday, December 3, 2014

Note
Felt great this morning. Shoulders were tight during warm-ups but that went away. Best triple in a year, and I might have had a little more than 255 in me. Solid overheads too.

Bench Press
45 lb x 7
135 lb x 5
185 lb x 3
225 lb x 3
245 lb x 3
255 lb x 3


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

 

[Deeko]

Hello! I'm back. Quick summary...after a strong start to the year (culminating in a PR deadlift in March) a trifecta of my annual spring cut, a two week vacation in Europe, and training for a tough mudder in April put a pretty serious dent in my strength, so I was starting over in the summer. Been climbing back, starting to get back to some reasonable numbers. Hoping to finish the year strong and maybe do my first meet in PA early next year sometime.

 

[SP33Demon]

He's back! Glad to hear you're rebuilding that strength.

 

[Deeko]

Saturday, December 6, 2014

Note
Beltless deadlifts are very tiring. So are power cleans.

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


Power Clean
110.23 lb x 3
132.28 lb x 3
154.32 lb x 3
165.35 lb x 1
176.37 lb x 1
183 lb x 1

Chinup
0 lb x 10

 

[Deeko]

Tuesday, December 9, 2014

Note
Had to use the crappy rack today so I was almost high bar - also, could only find a deadlift bar, so no knurling on my back. Still got 315, a pretty solid triple with no belt.

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


Front Squat
135 lb x 5
185 lb x 5
225 lb x 4


Squat
135 lb x 20

 

[Deeko]

Thursday, December 11, 2014

Note
Felt pretty good today. I had to brush show off my car this morning on the way to the gym; I think that actually loosened up my shoulders. Granted its been almost three months, but a 40 lb improvement over my last time doing paused doubles. Maybe try out some singles next week.

Bench Press
45 lb x 6
135 lb x 5
185 lb x 3
205 lb x 2 ( Paused )
225 lb x 2 ( Paused )
245 lb x 2 ( Pause )
135 lb x 12

Overhead Press
45 lb x 6
95 lb x 5

Push Press
115 lb x 3
135 lb x 3
145 lb x 3

Overhead Press
65 lb x 14

 

[Deeko]

Saturday, December 13, 2014

Note
Started a little slow, went beltless up till 365, but ended up with my best pull since March. Tried to do some heavier, faster overheads to round things out. Tweaked my shoulder a little, but it's a workout I need.

Sumo Deadlift
135 lb x 5
225 lb x 3
275 lb x 2
315 lb x 1
365 lb x 1
405 lb x 1
425 lb x 1
445 lb x 1
455 lb x 1


Overhead Squat
45 lb x 5
65 lb x 3
85 lb x 3
95 lb x 3
95 lb x 3
95 lb x 1

 

[Deeko]

Tuesday, December 16, 2014

Note
Went to the gym with the plan of doing Zerchers. Really didn't want to, was trying to talk myself out of it as I walked in. When I approached my squat rack, the pins were already set up at elbow level.....guess I didn't really have a choice, did I?

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


Reverse Hypers
90 lb x 5
90 lb x 5


Back Extension
0 lb x 5
50 lb x 5
85 lb x 5
120 lb x 5
0 lb x 10


Overhead Squat
45 lb x 6

 

[Deeko]

Wednesday, December 17, 2014

Note
Almost got the 5th rep on 235. Locked out the right hand but not the left. Still feel tight, tired, and sore from yesterday.

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


Dumbbell Bench Press
80 lb x 3
80 lb x 4


Tricep Pushdowns
100 lb x 5
130 lb x 7
150 lb x 7


Dips
0 lb x 5
0 lb x 7


Chinup
0 lb x 8

 

[Deeko]

Monday, December 22, 2014

Note
Wasn't feeling particularly great today, plus its the start of no caffeine week, which doesn't help. Still, 345 triple isn't too bad.

Squat
45 lb x 5
135 lb x 5
225 lb x 3
275 lb x 3
315 lb x 3
335 lb x 3
345 lb x 3


Pause Squat
245 lb x 3
275 lb x 3
285 lb x 3

 

[Deeko]

Wednesday, December 24, 2014

Note
Gym was closed this morning for Christmas eve, so just did a little makeshift home workout. Was mostly interested in loosening up my shoulder, which is still stiff from last weeks bench, so it did the job.

Pushup
0 lb x 10
0 lb x 15
0 lb x 20
0 lb x 25
0 lb x 30


Crunch
0 lb x 15
0 lb x 25
0 lb x 20


Incline diamond push up
0 lb x 10
0 lb x 10
0 lb x 10

 

[Deeko]

Friday, December 26, 2014

Note
Felt fantastic today - no tightness, no pain, everything was moving. Must have been all those Christmas cookies yesterday...or the new setup at the bar I tried out. One way or another, solid day.

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
435 lb x 2 ( Failed 3rd rep )
435 lb x 3


Overhead Press
45 lb x 6
95 lb x 5
115 lb x 5
125 lb x 5
45 lb x 15