Deeko's powerlifting thread

[Deeko]

Saturday, December 27, 2014

Note
Unseasonably warm and sunny weather today, so took the dogs for a run then went on a little bike ride. Got an iron gym pull up bar for Christmas so I rounded out the workout with a little home exercise routine...worked really well! Stable on the pull ups and makes push ups surprisingly harder.

Run
1.36 mi - 0:12:42
1.46 mi - 0:14:12


Bike
4.38 mi - 0:25:02


Chinup
0 lb x 15
0 lb x 10
0 lb x 9


Pullup
0 lb x 6


Chinup
0 lb x 9


Incline Pushup
0 lb x 20
0 lb x 20
0 lb x 15
0 lb x 12
0 lb x 12


Situp
0 lb x 10


Pullup
0 lb x 9

 

[Deeko]

Monday, December 29, 2014
Note
Still feeling incredibly beat up from Saturdays workout, but squats went great. 315 wasn't even too much of a struggle, probably could have pushed out 325 or more today.

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
305 lb x 5
315 lb x 5

Overhead Squat
45 lb x 10

 

[Deeko]

Wednesday, December 31, 2014
Note
Shoulder still a little tight, but bench moved well. Probably set the bar too low for my short interval singles...probably could have done 255. That's ok.

Bench Press
45 lb x 8
135 lb x 5
185 lb x 3
225 lb x 1
245 lb x 1
245 lb x 1
245 lb x 1
245 lb x 1
245 lb x 1
245 lb x 1
245 lb x 1
245 lb x 1
245 lb x 1
245 lb x 1
135 lb x 20

Rope Pushdown
80 lb x 12
70 lb x 15
60 lb x 15
50 lb x 20
100 lb x 5

Pullup
0 lb x 8

 

[Deeko]

Friday, January 2, 2015
Note
First workout of 2015 was a bit of a dud. Weights just weren't moving. Hamstrings were tight. Just off all around. Haven't eaten or slept particularly well the last few days, probably didn't help.

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

Barbell Row
135 lb x 7
155 lb x 5
175 lb x 5
135 lb x 8

Sumo Deadlift
135 lb x 15

 

[Deeko]

Friday, January 9, 2015
Note
Went for some high volume, no belt work on deads today. By far the most volume I've done in a long time - I don't even do top sets of five anymore in deads, let alone a 5x5. Surprisingly, felt pretty good. We'll see how tomorrow goes.

Sumo Deadlift
135 lb x 5
225 lb x 5
275 lb x 5
315 lb x 5
315 lb x 5
315 lb x 5
315 lb x 5
315 lb x 5
135 lb x 15

Back Extension
55 lb x 10
75 lb x 10
100 lb x 8

 

[Deeko]

Monday, January 12, 2015
Note
First squats of the new year went pretty well. Seems that unintended week off did me some good. 355 was my goal, probably could have stopped there but wanted to push a little harder.

Squat
45 lb x 7
135 lb x 5
225 lb x 3
275 lb x 3
315 lb x 3
335 lb x 3
355 lb x 3
365 lb x 1

Pause Squat
225 lb x 3
245 lb x 3
275 lb x 3

Overhead Squat
45 lb x 7

Reverse Hypers
90 lb x 5
90 lb x 8
90 lb x 6

 

[Deeko]

Wednesday, January 14, 2015
Note
High volume bench day. Endurance is not my strong point on chest exercises, my 5x5 became a 3x5 that missed a rep. Still, didn't feel too bad.

Bench Press
45 lb x 10
95 lb x 10
135 lb x 5
185 lb x 5
215 lb x 5
215 lb x 5
215 lb x 4

Incline Dumbbell Press
50 lb x 5
65 lb x 5
75 lb x 5
80 lb x 6

Dumbbell Curl
30 lb x 8
40 lb x 5
40 lb x 5
30 lb x 7

Overhead Press
45 lb x 10
95 lb x 5
115 lb x 3

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

 

[Deeko]

Friday, January 16, 2015
Note
Still terrible at power cleans, but went pretty heavy on the deficit deads and rows which makes up for it a little.

Power Clean
89.09 lb x 3
111.14 lb x 3
133.18 lb x 2
155.23 lb x 2
166.25 lb x 1 ( Failed 2nd rep )
166.25 lb x 1
155.23 lb x 3

Deficit Deadlift
135 lb x 5
225 lb x 3
275 lb x 3
295 lb x 3
315 lb x 3
355 lb x 3

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

 

[Deeko]

Monday, January 19, 2015
Note
Starting something new today. Doing the Iron Sport method. Its a four week training cycle, built for power and muscle gains. I tried to shoehorn it into my regular lifting schedule, that's not going to work, so next week I will have to change it up. Either way, excited to see how it goes!

Overhead Press
45 lb x 7
95 lb x 5
115 lb x 2
135 lb x 1
145 lb x 1
150 lb x 1
155 lb x 1
120 lb x 5
120 lb x 5
120 lb x 5
45 lb x 10

Dumbbell Lateral Raise
25 lb x 5
20 lb x 8
15 lb x 10

Standing abs
80 lb x 6
90 lb x 8
90 lb x 6
70 lb x 10
80 lb x 8

Dips
0 lb x 5
25 lb x 5
50 lb x 5
0 lb x 10

 

[Deeko]

Tuesday, January 20, 2015
Note
Expected more out of my squats today. Probably a combination of doing core-heavy exercises just yesterday and only getting about five hours of sleep.

Squat
45 lb x 8
135 lb x 5
185 lb x 3
225 lb x 2
275 lb x 1
315 lb x 1
355 lb x 1
375 lb x 1
300 lb x 5
300 lb x 5
300 lb x 5

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

Good Morning
45 lb x 8
95 lb x 8
135 lb x 8

 

[Deeko]

Thursday, January 22, 2015
Note
Bench actually felt great today - 275 is the best number I've hit in four years, and I weighed over 170 back then. Probably had a little more in me too, but I was a little strapped for time and wanted to get in the work sets.

Bench Press
45 lb x 8
95 lb x 8
135 lb x 5
185 lb x 3
225 lb x 1
255 lb x 1
275 lb x 1
225 lb x 5
225 lb x 4
225 lb x 4


Rope Pushdown
90 lb x 12
110 lb x 5
120 lb x 5


Cable Side Raises
30 lb x 8
40 lb x 8
40 lb x 6

 

[Deeko]

Friday, January 23, 2015
Note
Deadlifts felt pretty good today. 475 was a nice number to end up with. Lower back started feeling a little tweaky on the 4th rep of 380 so I figured best to call it there...no use pushing too hard and getting hurt.

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
455 lb x 1
475 lb x 1
380 lb x 5
380 lb x 4


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


Standing abs
90 lb x 6
90 lb x 6
90 lb x 6


Pullup
0 lb x 6

 

[Deeko]

Monday, January 26, 2015
Note
Week two of iron sport. So far so good, although my back is still tweaky from the deadlifts on Friday. Pretty sure the chains I was using weren't as heavy as I'm used to, because there's no way I did 315 with 120 lbs worth of chains. Add more chains next week I guess.

Squat
45 lb x 7
135 lb x 5
185 lb x 5


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


Squat
315 lb x 3


Romainian Deadlift
45 lb x 5
135 lb x 5
185 lb x 4
185 lb x 5


Glute/ham raises
0 lb x 5
0 lb x 8
0 lb x 8

 

[Deeko]

Tuesday, January 27, 2015
Note
Found out that the chains only weigh 20 lbs each...that will explain why squats were so easy yesterday. Bench was fine.

Bench Press
45 lb x 8
95 lb x 5
135 lb x 5


Chain Bench
5 mi - 0:02:15
3 mi - 0:03:05
3 mi - 0:03:25
3 mi - 0:03:35


Bench Press
215 lb x 5


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


Tricep Pushdowns
120 lb x 12
120 lb x 13
120 lb x 11
120 lb x 10


Dumbbell Curl
30 lb x 12
30 lb x 10
30 lb x 6
30 lb x 6


Chinup
0 lb x 6

 

[Deeko]

Thursday, January 29, 2015
Note
Considering my back felt a little off all week, deadlifts felt decent today. Got up to the weight I wanted in the chains, although I would have preferred to get a triple on that last set.

Sumo Deadlift
135 lb x 5
225 lb x 3
315 lb x 2


Chain Deadlift
315 lb x 3
365 lb x 3
385 lb x 3
405 lb x 1


Sumo Deadlift
385 lb x 3
385 lb x 5
385 lb x 3


Barbell Row
135 lb x 12
145 lb x 8
145 lb x 7
145 lb x 5


Pullup
0 lb x 5
0 lb x 6
0 lb x 5
0 lb x 4

 

[Deeko]

Friday, January 30, 2015
Note
Still not good at power cleans. But, the best number I put up in almost a year, so that's something. Press felt pretty good, shoulder didn't bother me at all.

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


Overhead Press
45 lb x 10
95 lb x 5
115 lb x 3
125 lb x 3
125 lb x 3
125 lb x 3
125 lb x 3
125 lb x 3
95 lb x 8


Standing abs
80 lb x 8
90 lb x 6
80 lb x 8
80 lb x 8
80 lb x 5


Band pull aparts
0 lb x 8
0 lb x 7
0 lb x 5
0 lb x 3
0 lb x 5

 

[Deeko]

Monday, February 2, 2015
Note
Up late watching the Super Bowl. Only about four hours of sleep. Baby not cooperating in the morning. Feeling like crap. Crushed squat workout.

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


Glute/ham raises
0 lb x 10
0 lb x 8
0 lb x 8
0 lb x 7

 

[Deeko]

Tuesday, February 3, 2015
Note
Good benching today. Lime yesterday, I rounded up on the 90%, and still didn't have too much trouble. Shoulder felt good.

Bench Press
45 lb x 10
95 lb x 5
135 lb x 5
185 lb x 2
225 lb x 1
250 lb x 1
250 lb x 1
250 lb x 1
250 lb x 1
250 lb x 1
250 lb x 1
250 lb x 1
250 lb x 1
250 lb x 1
250 lb x 1


Swiss Bar Bench
45 lb x 5
135 lb x 8
185 lb x 5
185 lb x 5
185 lb x 5
185 lb x 4


Dumbbell Curl
30 lb x 12
30 lb x 9
35 lb x 4
35 lb x 4
20 lb x 9


Dips
0 lb x 10
0 lb x 8
0 lb x 8
0 lb x 6
0 lb x 7

 

[Deeko]

Thursday, February 5, 2015
Note
Warm up sets were popping off the floor easy...decided to jump straight to 435 and round up for my 10 singles. Was way heavier than I expected. Hamstrings were extremely tight for the first few sets, then it was just slow grind after slow grind. Still, got them all, even if it was close.

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


Dumbbell Row
95 lb x 8
100 lb x 6
100 lb x 6
100 lb x 6


Chinup
0 lb x 5
25 lb x 5
25 lb x 5
0 lb x 6


Dumbbell Shrug
75 lb x 8
65 lb x 15
50 lb x 15
50 lb x 15

 

[Deeko]

Friday, February 6, 2015
Note
Today called for lighter, low intensity power cleans focusing on form. Probably something I need. Really focused on trying to get more out of that "second pull" portion. It actually felt really good, although admittedly I probably went lighter than I could have. Presses went well too, did about 94% for the ten singles. They were hard, but I got them all.

Power Clean
89.09 lb x 3
111.14 lb x 3
133.18 lb x 3
133.18 lb x 3
133.18 lb x 3
133.18 lb x 3
133.18 lb x 3
133.18 lb x 3


Overhead Press
45 lb x 8
95 lb x 3
115 lb x 2
140 lb x 1
145 lb x 1
145 lb x 1
145 lb x 1
145 lb x 1
145 lb x 1
145 lb x 1
145 lb x 1
145 lb x 1
145 lb x 1
145 lb x 1


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


Band pull aparts
0 lb x 8
0 lb x 4
0 lb x 6
0 lb x 8


Standing abs
80 lb x 8
80 lb x 8
80 lb x 8
80 lb x 8
80 lb x 10

 

[Deeko]

Monday, February 9, 2015
Note
Started the day off doing regular bands. Almost died when they popped off at the bottom because there wasn't enough tension. Switched it up and did reverse bands instead, much better.

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


Band Squat
185 lb x 3
225 lb x 5
365 lb x 5
405 lb x 5
435 lb x 5
435 lb x 5
435 lb x 5
435 lb x 5
435 lb x 5


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


Glute/ham raises
0 lb x 8
0 lb x 8
0 lb x 8
0 lb x 6

 

[Deeko]

Tuesday, February 10, 2015
Note
Chains got heavy real fast. Used the easy green ones and still could only get 135, which was a struggle. Just feeling a little worn out too, which didn't help.

Bench Press
45 lb x 8
95 lb x 5
135 lb x 5


Band Bench
135 lb x 5
135 lb x 5
135 lb x 5
135 lb x 5
135 lb x 5


Dumbbell Bench Press
55 lb x 5
75 lb x 5
85 lb x 5
85 lb x 4
85 lb x 5


Rope Pushdown
70 lb x 12
80 lb x 10
90 lb x 8
100 lb x 6
60 lb x 16


Hammer Curl
30 lb x 10
30 lb x 8
30 lb x 6
25 lb x 7
20 lb x 9

 

[Deeko]

Thursday, February 12, 2015
Note
A dog that decided to poop and vomit in his crate threw me off my schedule a bit this morning so my time at the gym was a bit abbreviated. That said, I'm still feeling a little beat up from squats so it probably isn't a bad thing to have a bit of an easier workout.

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


Deficit Deadlift
225 lb x 3
275 lb x 3
315 lb x 3
315 lb x 3
315 lb x 3
315 lb x 3
315 lb x 3


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


Pullup
0 lb x 8

 

[Deeko]

Sunday, February 15, 2015
Note
385 wasn't quite hard enough...i didn't venture out in sub zero wind chills to not push it, right? The 405 felt pretty good, although I'm not really sure it was deep enough. Whatever, 405 is 405.

Squat
45 lb x 8
135 lb x 5
185 lb x 3
225 lb x 2
275 lb x 1
315 lb x 1
345 lb x 1
385 lb x 1
405 lb x 1 ( Maybe high )
315 lb x 5
315 lb x 5
315 lb x 5


Front Squat
135 lb x 5
185 lb x 5
185 lb x 5
185 lb x 5
185 lb x 5


Glute/ham raises
0 lb x 8
0 lb x 8
0 lb x 8
0 lb x 6


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

 

[Deeko]

Monday, February 16, 2015
Note
Got a little greedy today. The 260 warm up set felt easy so I made too big of a jump. 285 might have happened, but 290 was just a bit short. Next time.

Bench Press
45 lb x 10
95 lb x 5
135 lb x 5
185 lb x 3
225 lb x 1
260 lb x 1
290 lb x 1
225 lb x 5
225 lb x 5
225 lb x 3


Incline Dumbbell Press
55 lb x 6
65 lb x 6
75 lb x 5
85 lb x 4


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


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


Band pull aparts
0 lb x 8
0 lb x 8
0 lb x 8
0 lb x 7
0 lb x 6


Rope Pushdown
100 lb x 5
80 lb x 8


Dumbbell Curl
30 lb x 10
30 lb x 8
20 lb x 10