Deeko's powerlifting thread

[Eric62]

Read some of your tweets.
Congrats on winning your division.

 

[Deeko]

Thanks guys.

1st Squat: 435lbs (no good, too high)
2nd Squat: 435lbs (miss)
3rd Squat: 435lbs (finally)

1st Bench: 314lbs
2nd Bench: 325lbs
3rd Bench: 330lbs (miss, almost died)

1st Deadlift: 435lbs
2nd Deadlift: 463lbs
3rd Deadlift: 479lbs (miss)

1223lb total, 1st place, 165lb Open division, 3rd place overall (400 Wilks)

Not a great meet. My squat especially - 435 is a joke for me in gear, so I don't know what happened there. Maybe it was just too early, maybe the suit wasn't on right, maybe it was just a bad day. Don't know. Thank god I pulled out that 3rd attempt though.

Bench felt strong, 3rd attempt my wrist flexed and the bar rolled. It almost hit my face, thankfully the spotters were quick and grabbed it in the nick of time.

Deadlift was ok, not great. At this point I don't expect a good deadlift.

All in all, I won my division by 7.5kg, came in 3rd (I think) for best lifter. I feel better about my performance knowing that the guy that won crushed it, and even if I'd had a good day, I wouldn't have won.

http://www.youtube.com/watch?v=Di6Hv5wxrzU

 

[SociallyChallenged]

Those are some pretty impressive numbers with or without gear. What are your raw stats? I've seen your lifts here and there in this thread, but haven't seen your raw PR's consolidated in a while.

 

[Deeko]

Thanks. My current best raw lifts are 400 squat, 290 bench, 405 deadlift. Although, with the exception of the squat, which was recent, I havent done a raw PR attempt in months.

FYI I try to keep my PRs up to date in the first post.

 

[Deeko]

Ran 1.88 miles - 17:17

 

[coreyb]

grats

 

[Deeko]

2010.06.29

Power Clean & Press
95x5
115x3
135x3x2

Pullups
BWx5

Decline Situps
BWx8
BW+20x8
BW+30x8

My body is still pretty battered from the meet.

 

[Deeko]

2010.07.01

Incline Dumbell Press
50x6
60x5
70x5
80x5

OH Press
45x5
95x5
115x5x3

Dumbbell Fly
35x8
40x8
45x5

Triceps stuff

My shoulders are very stiff and sore (not DOMS, I think its rotator cuff related) so I did some lighter weight dumbbell stuff yesterday to try to stretch things out...feels better so far.

 

[Deeko]

2010.07.03

Squats
45x5
135x5
185x3

Sumo Deadlifts
135x5 (conventional)
135x5
185x5
225x3
275x3
225x5

Good Mornings
45x6
95x6
115x5
135x5

Chinups
BWx5
BW+45x5
BW+70x5x2

Decline Situps
BW+30x5
BW+50x5
BW+60x5
BW+75x5

Hammer Curls
35x5
40x4
35x5

So I noticed something interesting on the good mornings. Kinda watching myself in the mirror (which I know is hard to do and generally not recommended), I noticed that as I went down, my hips moved left. I wasn't extending straight back. So on the next set, I actively pushed them right - which resulted in them going back straight. The pain in my back (which has been persistent in my lower right side whenever I do something involving my back) immediately went away.

Afterwards, I had this strange feeling deep in my lower right glute, kinda where the glutes meet the hamstrings. Hard to describe..not pain or soreness at any rate. Maybe the result of working a muscle that hasn't been worked in a long time? My right side has had problems forever - I injured my right knee playing soccer as a kid and ever since then my hamstrings on that side have been very tight.

I'm not really sure what to make of this, I'm going to try to do good mornings more often, and I'm going to try to pay attention during my squats/deadlifts to see if I'm doing similar there too. If this is really an issue and I can correct it, this could be a major breakthrough in my back pain and crappy deadlifts.

 

[Deeko]

2010.07.05

Ran 3.01 miles in 23:19 - http://sportypal.com/Workouts/Details/445790?key=e3bba6b6f996f60f3971068fb38c64fe3c5a2fa

 

[Deeko]

2010.07.06

Squats
45x5
135x5
185x3
225x3

Front Squats
135x5
175x5x3

Chinups
BWx5
BW+25x5
BW+35x5x3

My back was not agreeing with the back squats. Pain was virtually non-existent on the front squats though. However, I almost never do front squats, so I kept it light, and now my quads feel all weird and tired and stuff.

 

[VulgarDisplay]

Having a bad back blows man. Fortunately for me mine only hurts when I'm sitting down. I feel great when I'm squatting. Hopefully it stays that way. I think a lot of my problems are due to hip flexibility and a tight psoas.

 

[Deeko]

The back pain is a recent thing. I'm hoping I can figure out the source and eliminate it. I do not like things that hamper my training.

 

[brikis98]

Late congrats on the meet.

As for the back, maybe you should visit a chiropractor or physical therapist? It sounds like you may have some imbalances/asymmetries and it might help to have an expert identify them so you can work on fixing them.

 

[Deeko]

Thanks.

I've been going to my ART chiropractor somewhat regularly since the pain started. It generally feels better after I leave...but then a few days later it returns as bad as it was before. Now that my competition is over and I have more time, I really should try going more often...

 

[Deeko]

2010.07.08

Bench Press
45x5
135x5
175x3
205x2
225x3x3

Cable Fly
60x5
70x5x2

Close Grip Bench Press
135x5
165x5
175x5

I don't like cable flies and haven't done them in years. I don't know why I did. Something different, I guess.

 

[Deeko]

2010.07.09

Walk - 12.01 miles (4 hours)

Hmmmm....this was an unintended workout. I was out drinking, the last bus from Seattle to Kirkland was at 12:15am. I got there...and the bus drove right past me. My phone was on the brink of death, so I could attempt to call someone and maybe not get anyone, or fire up Google Maps and find the best walking route. I chose the latter (the ~$30 or $40 cab ride not being an option). Hopped a bus up to Northgate, which made it a little closer, and walked from there - roughly this route.

That sucks.

 

[Deeko]

2010.07.10

Chinups
BWx5
BW+25x3
BW+60x1
BW+90x1
BW+125x1x2 (PR attempts - probably failed)

Power Cleans
95x5
135x3
155x1
175x1
195x1 (Failed - PR attempt)

One-armed DB row
100x5
120x5
130x5

Hammer Curls
35x5
37.5x5
40x4

Hmmm....so I fell well short of my goal of BW+135 on the chinups. Whether or not going out drinking, followed by essentially walking a 1am half marathon the night before negatively impacted my performance, uh, I'll leave you to judge.

Chinup attempts - the 1st attempt was better than the 2nd, the camera angle is horrible, but I don't think I got it.

 

[Koing]

2010.07.09

Walk - 12.01 miles (4 hours)

Hmmmm....this was an unintended workout. I was out drinking, the last bus from Seattle to Kirkland was at 12:15am. I got there...and the bus drove right past me. My phone was on the brink of death, so I could attempt to call someone and maybe not get anyone, or fire up Google Maps and find the best walking route. I chose the latter (the ~$30 or $40 cab ride not being an option). Hopped a bus up to Northgate, which made it a little closer, and walked from there - roughly this route.

That sucks.

crazy...I slummed it in London when I massively failed to realise the last train was only at 12:30 instead of 1:30! Crashed out under an archway then at the front of the station amongst a bunch of bums LOL. If I didn't have my beer coat I would probably have suffered a lot worse!

35miles back home for me...

Koing

 

[Deeko]

heh - yea, 35 miles would be a bit much. Sleeping on the street with bums was probably a better solution there. Damn public transit and its lack of an all night option.

 

[Koing]

Yeah beer jacket to the rescure!

Koing

 

[Eric62]

A 12 mile midnight walk must have felt like a death march. Anger probably kept you going for the first hour or so.
Seattle generally is filled with nice people - except for the Metro bus drivers. Their selective vision has to be seen to be disbelieved.
Vegas is filled with rude people, but at least the CAT (Criminals Area Transit) bus drivers will stop as required - 24 hours a day.

 

[Deeko]

Yea, although I probably wasted a lot of energy punching branches and various things, haha. King County Metro as a whole is just a pathetic excuse for a transit system. I find it odd that a city full of so many hippy environmentalists has such a terrible transit system.

 

[Deeko]

2010.07.13

I did standing overhead press and bench. I don't remember the exact weights. Oops.

 

[Deeko]

2010.07.15

Squat
135x3
185x3
225x1
265x1

Front Squat
135x3
155x3
185x3
205x3

Deadlifts
135x5
205x3
255x2
255x1

Pull ups
BWx5
BW+25x3
BW+50x3x2
BW+60x3

Hrm. I was hoping a week off from squatting or deadlifting would help my ongoing back issues but it did not. The 265 squat and 255 deadlift were both pretty bad. Still no pain with front squats, but then again, I'm still not going very heavy with them.