Deeko's powerlifting thread

[Deeko]

OH Press
45x5
95x5
115x5
135x5
135x3

Lateral/front raise
15x5
20x5x3

Dips
BWx5
BW+25x5
BW+45x5
BWx70

I've been seriously neglecting my "optional" 4th workout, by which I mean I haven't been doing one. Had a little free time around lunch today so I squeezed in some random stuff. Its been about 5 or 6 years since I did weighted dips - wow they caught up to me fast. The 45x5 was easy, 70 hit me hard...all three reps were tough grinds.

 

[Deeko]

Bench
135x5
175x3
205x3
225x2
245x3
255x2

4" board bench
275x3
290x2
300x1
300xF
285x2

tricep pushdowns
160x8
180x5
200x5

Egh....ugly. Something was off today. Wasn't keeping my elbows in like I should. Arch didn't feel right either.

 

[Deeko]

2010.05.15

Squats
135x5
225x3
275x2
315x1
345x2
355x2
355x1x2

12" Box squats
225x8
245x8x2
245x5

Squats
225x5

2010.05.16

Ran 1.88 miles (17 mins)

2010.05.18

Squats
135x5
185x3
225x3

Deadlifts
135x5
225x3
275x2
315x1
385x1 (Titan 36)
435x1 (Titan 36)
475xFx2 (Titan 36)

Block Deadlifts (18" bar height)
405x3
425x3

Block Deadlifts (14" bar height)
365x3
385x3 (25s hold at end of last rep)

Egh. My deadlift still sucks. And I still don't have a suit that fits me right. I need to get a new one. And I need this next meet to be over so I can go back to raw.

Worked some various grip stuff in. Did double overhand for all the raw sets, plus a decent hold on the lockout of 385. My grip isn't a problem, but it also doesn't get worked very hard throughout the course of my workouts.

 

[Deeko]

Bench
95x5
135x5
175x3
205x2
235x1
275x2 (42 RageX, 3" board)
295x1 (42 RageX, 2" board)
315x1 (42 RageX, 1" board)

Pause Bench
245x2x3

Tricep extensions
180x5x3

Shirt felt better this time, but my back was very beat up from deadlifting yesterday, so didn't try to touch.

 

[Deeko]

Chinups
BWx5
BW+25x5
BW+45x3
BW+70x1
BW+90x1
BW+115x1x2 PR (sorta)

Dips
BWx5
BW+25x5
BW+45x5
BW+60x5
BW+70x5

Hammer Curls
30x5
35x5
40x5

All in all a relatively easy day, lots of heavy workouts in the vicinity so needed a little break. Attempted a PR in chinups. Link The BW+115 were both a bit ugly....not so sure if they were legal or not.

 

[Deeko]

Ran 2.85 miles (26:10)

Running with the dog slows me down. He is not in very good shape.

 

[Deeko]

Squats
135x5
185x3
225x3
275x1
315x1
375x1 (Titan 38 suit, straps down)
405x2 (Titan 38 suit, straps up)
430x1 (Titan 38 suit, straps up)
460x1 PR (Titan 38 suit, straps up)

Pause squats
225x3
255x3
275x3

Solid day. The suit I'm wearing is still way too loose & overused. One of these days my new one will come in which will hopefully give me a good boost. I really want 500 at the meet in June

http://www.youtube.com/watch?v=Y7luAPvVnaA

 

[Deeko]

2010.05.27

Bench
135x5
175x3
205x2
235x2 (comp. pause)
245x2 (comp. pause)
250x2 (comp. pause)

Band Bench
155x3
175x3
185x3
190x3

tricep pushdowns

 

[Deeko]

2010.06.01

Deadlifts
135x5
225x3
275x2
315x1
385x1 (Titan 38 straps down)
425x1 (" straps up)
455x1 (" ")
475x1 (" ")

http://www.youtube.com/watch?v=t8-q3ahol4k

First time using my new suit - size 38 titan super centurian. Seemed to work pretty well. Best pull I've had sub-165. Maybe I'll get 500 in the meet in 3 weeks after all.

 

[brikis98]

Man, it seems that the suit makes it so tough to get down to the bar that you have to round your back pretty bad.

 

[Deeko]

Yea, the suit is very tight and its hard to get down to the bar...which does lead to the back rounding, but part of it is my own impatience. I'm still learning the whole suit thing, so having to breath at the top, go down, get set, and do the lift, I'm kinda rushing and not getting properly set. Considering I don't really have great deadlift form to begin with, that doesn't lead to a pretty result.

 

[Deeko]

Bench Press
135x5
175x3
205x2
235x1
285x2 (42 RageX, 3 board)
305x1 (42 RageX, 2 board)
315x1 (42 RageX, 1 board)
315xF (42 RageX)
315xF (42 RageX - got the lift, but very illegal)
325x1 (42 RageX - may or may not have touched, but a solid attempt)
225x3 (raw, paused)
235x3 (raw, paused)

Tricep pushdowns


http://www.youtube.com/watch?v=xS_g_u7YdQ0

 

[coreyb]

ever thought of gaining some weight? you have some impressive strength but you look like you could gain another 20-30 lbs. would help your lifts a lot too!

 

[Deeko]

Thanks. Yea I've talked on and off about gaining. I lifted in the 148lb weight class a year ago, in the 165s now. After my next meet, I'll likely be going up to 181. We'll see from there. Could stay there, or maybe eventually go up to 198.

 

[Deeko]

2010.06.07

Squats
135x5
225x3
275x3
315x1
375x1 (suit, straps down)
405x1 (suit, straps up)
445x1 (" ")
475x1 PR (" ")
225x5 (raw)

Not a bad day squatting, but the dry cleaners messed up altering my new suit. Not happy about that, but its salvagable.

 

[Deeko]

2010.06.10

Bench
135x5
175x3
205x1
225x3x4 (long pause)

Strict overhead press
95x5
135x3
145x2

Overhead rope pushdowns
80x5
100x5
120x5
130x5

Presses felt really good on the set of 135 - but the 2nd rep of 145 was a grind and my back really tightened up. Called it quits after that one, no need to injure myself 2 weeks before a meet.

 

[Deeko]

2010.06.12

Deadlifts
(light squats to warm up)
135x5
225x3
275x1
315x3
385x1 (suit, straps down)
425x1 (suit, straps up)
460x1 (suit, straps up)

35s deadlifts
255x5
305x3
325x5

Crappy day. My back felt tight from the warmup sets on. Got the 460, but it was hideous, shaky, and slow. The original plan was to do another attempt - something in the 485 range - but just wasn't there today.

 

[Deeko]

2010.06.17

Bench
95x3
135x3
175x3
195x2
235x1
285x2 (shirt, 3 board)
305x1 (shirt, 1 board)
315x1x2 (shirt, touch)
225x2 (raw, paused)

triceps stuff

 

[Deeko]

2010.06.19

Squats
135x5
225x3
275x2
315x1 (wraps)
375x1 (suit, straps down)
405x1 (suit, straps up)
435x1 (suit, straps up)
185x5x2 (raw)

435 was very easy. I think I need a bit more on the depth though, so its good that it was so easy. Gotta remember that in the meet....

 

[gramboh]

Random question about benching in a shirt, does the bar feel a lot heavier on your shirted benches than raw? And does knowing the feeling of 315 in your hands make it easier to bench lighter weights raw afterward?

 

[Deeko]

Yes, the bar feels heavier in the shirt. The shirt helps the most at the bottom, and progressively less as you go up, so you're getting little assistance at the top. However, there are ways to train for this - you can do chains/bands, which give a similar feeling, in that they progressively get heavier as you go up, or you can do board presses, where you use a heavier weight but only down to a certain height, to help adjust to controlling/locking out a heavier weight.

Whether its using a bench shirt, doing high/heavy raw board presses, squat walkouts with more weight than you can lift, I do think that things like that help your raw lifts. Its not so much a strength thing as a mental thing. When you unrack a heavy weight, you know it. If you're used to unracking something heavier than that, it doesn't feel so bad at the top, and you tend to hit the lift with more confidence.

 

[Deeko]

Meet is tomorrow. Rather than the 4 flights/2 lifting sessions I've seen before, this one will be 3 flights/1 lifting session. So it will be a longer day with more downtime. Interesting.

Anyway, my back feels better than it had before, which is a good sign, although with gear I still have no idea how well I'm actually going to do. I could see up to a 100lb swing in my total. I am confident I will win my weight class (my competitor did a 1218 in his last meet which I will easily surpass even on a bad day), my goal is to win Best Lifter via a Wilks formula, which will be a bit more challenging. One competitor in particular is going to give me a run for my money.....

 

[Eric62]

Good luck Deeko.
I always suggest a easy (maybe even raw) first attempt to get you in the meet, then a big jump for your second and thirds to win it.
Remember the tighter the gear you wear the harder it becomes to break parallel, and pause the bar on your chest...

 

[rise]

hope you're doing well Deeko. let us know hw it went

 

[SociallyChallenged]

Good luck, man. Take the meet