Deeko's powerlifting thread

[Zivic]

You make a habit of asking this of anyone who disagrees with you about something?

You make a habit out of posting where you have no business posting?

I thought we went over this via PM? You are so out of your league you don't even know it. You my friend are barely crawling and the rest of use are driving sports cars... and some how you think you are on the same level?

 

[Howard]

You make a habit out of posting where you have no business posting?

I thought we went over this via PM? You are so out of your league you don't even know it. You my friend are barely crawling and the rest of use are driving sports cars... and some how you think you are on the same level?

Looks like I struck another nerve. Life isn't about looking down on other people, friend.

 

[Deeko]

Looks like I struck another nerve. Life isn't about looking down on other people, friend.

Its not about thread crapping, either. That discussion was two weeks old and over with. If you have an issue with Zivic, take it to PM, start a new thread about the issues involved, or go complain in PFI.

 

[TallBill]

In the end, it's the raw amount of weight a person moves regardless of bodyweight

You are entitled to your opinion. All major and minor lifting federations and athletes that train and compete under them are entitled to theirs.

 

[Zivic]

You are entitled to your opinion. All major and minor lifting federations and athletes that train and compete under them are entitled to theirs.

I respect the lighter lifters as a percent of their bodyweight.... that comment was coming from the gym lifter in me

 

[Deeko]

Thursday, February 03, 2011

Bench Press
135 lb x 3
185 lb x 2
225 lb x 1
245 lb x 1
265 lb x 2 ( Failed 3rd rep )
265 lb x 2

Band Bench
175 lb x 3
195 lb x 3
205 lb x 3

Notes

Losing weight always has a negative impact on my bench.

 

[Deeko]

Saturday, February 05, 2011

Deadlift
135 lb x 5
185 lb x 3
225 lb x 2
275 lb x 1
315 lb x 1
335 lb x 1
365 lb x 1
365 lb x 1
315 lb x 1
355 lb x 1
365 lb x 1
375 lb x 1

Deficit Deadlift
295 lb x 2
295 lb x 3
315 lb x 3

Lat Pulldown
150 lb x 5
170 lb x 5
200 lb x 4

Notes

Started off not right. The first set of 365 was supposed to be a triple. My right tricep was twitching as I started the first rep...didn't hurt, but was weird enough to make me stop. Happened again the next time.

Switched my mixed grip to other other side and worked my way back up with singles. It was awkward, I never do heavy work with my grip that way, but it worked I guess.

 

[Deeko]

Tuesday, February 08, 2011

Squat
135 lb x 5
185 lb x 3
225 lb x 1
265 lb x 1
295 lb x 1
325 lb x 1
360 lb x 1
375 lb x 1
385 lb x 1

Box Squat
245 lb x 3
275 lb x 3
300 lb x 3

Notes
Good workout - best squat in a long time. When I did the 360, I actually meant to load 350 and just can't count...I was disappointed at first, because the "350" was heavier than it should have been. Oops. Goal today was 375, and I did 10lbs better....I'll take that.

 

[Deeko]

Thursday, February 10, 2011

Bench Press
135 lb x 5
185 lb x 3
225 lb x 2
255 lb x 1 ( Pause )
265 lb x 1 ( Pause )
275 lb x 1 ( Pause )
280 lb x 1 ( Pause )
265 lb x 1 ( Extra long pause )

Shoulder Press
135 lb x 3
155 lb x 3
165 lb x 3

Rope Pushdown
100 lb x 5
120 lb x 5
140 lb x 5

Notes
Best paused bench at 165. Felt pretty good. Rounded it out with a seriously extra long pause, which resulted in the slowest press of my life. Grinded it out though.

Although I really want to hit 300 at a meet, considering I did 276 at 175 in December, I'd take 280+ at this one.

tags
ss&p

 

[Deeko]

Saturday, February 12, 2011

Lat Pulldown
120 lb x 5
140 lb x 5
170 lb x 5
200 lb x 5

Good Morning
45 lb x 6
95 lb x 5

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

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

Stiff Leg Deadlift
135 lb x 5
145 lb x 5
155 lb x 5

Notes
My hamstrings are going to be angry tomorrow.

tags
ss&0

 

[Deeko]

Tuesday, February 15, 2011

Squat
135 lb x 5
185 lb x 3

Chain Squat
135 lb x 3
165 lb x 3
205 lb x 3
225 lb x 3
245 lb x 3

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

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

Notes
Kinda hybrid workout. I probably won't get to the gym on Thursday because I'm moving, and it was going to be an easier squat day anyway. Worked out alright I suppose.

tags
ss&p

 

[Deeko]

Saturday, February 19, 2011

Deadlift
135 lb x 3
225 lb x 2
275 lb x 1
315 lb x 1
355 lb x 1
385 lb x F

35s Deadlift
255 lb x 3
305 lb x 3
325 lb x 3
345 lb x F
345 lb x 3

Lat Pulldown
150 lb x 5
170 lb x 5
200 lb x 5

Notes
Well its official - my squat is stronger than my deadlift.

Pulls started strong but went downhill quickly. The 355 was way slower than it should have been, and 385 didn't budge. Frustrating. Probably didn't help that I moved on Thursday, but still.

I think I'll start a raw only powerlifting federation that's bench, squat, and overhead press. Who's in??

tags
ss&p

 

[Deeko]

Tuesday, February 22, 2011

Squat
135 lb x 5
185 lb x 3
225 lb x 1
265 lb x 1
295 lb x 1
325 lb x 1
358 lb x 1
353 lb x 1

Box Squat
245 lb x 3
265 lb x 3
275 lb x 3

 

[Pantlegz]

Tuesday, February 22, 2011

Squat
135 lb x 5
185 lb x 3
225 lb x 1
265 lb x 1
295 lb x 1
325 lb x 1
358 lb x 1
353 lb x 1

Box Squat
245 lb x 3
265 lb x 3
275 lb x 3

thats a crazy sqaut for someone around 150lbs! :thumbsup:

I can't imagine how hard going over 2x bw must be. For me it would be 460-550lbs(depending on if I'm at my fight weight or current weight). I've gotten up to 405 but haven't had the balls to push it any more than that, yet.

 

[SociallyChallenged]

Saturday, February 19, 2011

Deadlift
135 lb x 3
225 lb x 2
275 lb x 1
315 lb x 1
355 lb x 1
385 lb x F

35s Deadlift
255 lb x 3
305 lb x 3
325 lb x 3
345 lb x F
345 lb x 3

Lat Pulldown
150 lb x 5
170 lb x 5
200 lb x 5

Notes
Well its official - my squat is stronger than my deadlift.

Pulls started strong but went downhill quickly. The 355 was way slower than it should have been, and 385 didn't budge. Frustrating. Probably didn't help that I moved on Thursday, but still.

I think I'll start a raw only powerlifting federation that's bench, squat, and overhead press. Who's in??

tags
ss&p

Lol, how about deadlift, overhead press, and weighted chin-up? I'll be down for that one

 

[Deeko]

thats a crazy sqaut for someone around 150lbs! :thumbsup:

I can't imagine how hard going over 2x bw must be. For me it would be 460-550lbs(depending on if I'm at my fight weight or current weight). I've gotten up to 405 but haven't had the balls to push it any more than that, yet.

Thanks - although I'm a little heavier these days. Weighing in around 160-165. Most recent PR was a 385 a few weeks back, still a little short of my goal of a 2.5x squat, but getting there.

Lol, how about deadlift, overhead press, and weighted chin-up? I'll be down for that one

Still has that damn deadlift in there!

 

[Deeko]

Thursday, February 24, 2011

Bench Press
135 lb x 5
175 lb x 3
205 lb x 1
235 lb x 1 ( pause )
245 lb x 1 ( pause )
255 lb x 1 ( pause )
255 lb x 1 ( pause )

3 Board Bench
265 lb x 2 ( pause )
275 lb x 2 ( pause )
285 lb x 2 ( pause )

Rope Pushdown
130 lb x 5
120 lb x 5
120 lb x 5

Notes

Opener bench day - pretty easy. Last real workout before the meet.

 

[Deeko]

Saturday, February 26, 2011

Zercher Squat
135 lb x 5
185 lb x 5
225 lb x 3
245 lb x 3

T-Bar Row
75 lb x 5
100 lb x 5
125 lb x 5

Lat Pulldown
120 lb x 5
150 lb x 5
170 lb x 5

Notes

Zerchers + bare arms + cold bar = fun.

tags
ss&p

Sunday, February 27, 2011

Run
0.85 mi - 0:06:44

Tuesday, March 01, 2011

Squat
135 lb x 5
185 lb x 5

Bench Press
135 lb x 5
185 lb x 2 ( pause )
185 lb x 2 ( pause, belt )

Pullup
0 lb x 10
0 lb x 10
0 lb x 5

Notes

Fluff day before the meet on Saturday. I'll be lifting bright and early in Olympia...1st flight, 9am, after a good 90 minute drive or so. Gross

 

[Deeko]

Day before the meet. Weighed 163.6 this morning, so I'm good on that front. Not terribly excited to get up at 4am tomorrow, but I guess you've gotta do what you've gotta do.

Openers:
Squat - 358
Bench - 259
Deadlift - 352

Targets:
Squat - 402
Bench - 286
Deadlift - 385

The squat goal is a stretch - I hit 385 a few weeks ago, but it was tough. The other two are attainable. And yes - I realize how sad it is that my deadlift goal was my PR when I first started competing at 145lbs two years ago.

 

[Deeko]

Saturday, March 05, 2011

Bodyweight: 163.1 lbs

Squat
352.7 lb x 1 ( 1st attempt )
369.3 lb x 1 ( 2nd attempt )
380.2 lb x 1 ( 3rd attempt )

Bench Press
259 lb x 1 ( 1st attempt )
275.5 lb x F ( 2nd attempt )
275.5 lb x F ( 3rd attempt )

Deadlift
303.1 lb x 1 ( 1st attempt )
352.7 lb x 1 ( 2nd attempt )
380.2 lb x 1 ( 3rd attempt )

Total: 1019.4, 1st place, 165 lb Open Raw Division

Notes

Not a great meet, not a terrible meet.

Hit a meet PR in the squat, 3rd attempt was a serious grind. Bench wasn't great. 2nd attempt was an even slower grind than the squat - it moved up but I just couldn't lock out my right elbow. Drained me for the 3rd. All I needed to qualify for nationals was to hit a deadlift, and my back was pretty torched at this point, so I started really light. The result was I probably left a few pounds on the platform - but hey, I'm heading to nationals, and its the only time I've ever hit all 3 attempts in the deadlift.

Final score of 380, 259, 380...total of 1019. I've done better, but considering my back injury held me out for the latter half of 2010, I'll take it.

tags
WA State Championships

http://www.youtube.com/watch?v=Il2qI-1jAu0&hd=1

 

[Deeko]

Saturday, March 19, 2011

Sumo Deadlift
135 lb x 5
185 lb x 5
225 lb x 3
275 lb x 5
275 lb x 5
295 lb x 5

Pullup
0 lb x 6
0 lb x 8
0 lb x 5

Cable Rows
100 lb x 5
120 lb x 5
150 lb x 5
170 lb x 5

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

Notes

Worked out at a new gym today - a 24 hour fitness in Bellevue. It was alright...a decent amount of equipment, but cramped, and hex plates. It will do the job, especially since I'm getting it free.

The bar had almost no knurling, and I didn't have any chalk, so the hardest thing about the sumos was holding on to the damn thing, but it wasn't so bad. Now that I'm lifting on my own for awhile, I'm going to pull every week, see how that goes.

tags
24 hr

 

[Deeko]

Hmm...it would appear the combination for not lifting for 2 weeks + doing exercises I haven't done a terrible amount of recently have left me incredibly sore. My entire upper back, basically every muscle in between the lateral deltoids, hurts. Not to mention my forearms, from the extra gripwork of no chalk...fun!

 

[Deeko]

Tuesday, March 22, 2011

Squat
135 lb x 5
185 lb x 3
225 lb x 1
265 lb x 1
315 lb x 1
295 lb x 3
305 lb x 1

Power Clean
135 lb x 3
155 lb x 3
165 lb x 3
175 lb x 2
175 lb x F

Back Extension
0 lb x 10
25 lb x 15
50 lb x 10

Notes

The combo of not lifting for two weeks + no belt did a number of my squats. I went into this wanting something like 315-335 for 5! Not quite, haha....gotta build back up.

On the plus side, power cleans felt pretty good considering I haven't done them since December.

tags
24 hr

 

[Deeko]

Thursday, March 24, 2011

Bench Press
225 lb x 5
225 lb x 5
235 lb x 4

Overhead Press
95 lb x 3
115 lb x 1
135 lb x 4 ( failed 5th rep )
135 lb x 4
115 lb x 6

Skull Crushers
70 lb x 5
70 lb x 6
70 lb x 5

Notes

Too hungover for this

tags
24 hr

 

[Deeko]

Saturday, March 26, 2011

Sumo Deadlift
275 lb x 1
295 lb x 5
315 lb x 5
315 lb x 5

Stiff Leg Deadlift
115 lb x 5
145 lb x 5
165 lb x 5
185 lb x 5

Back Extension
0 lb x 20
25 lb x 10
25 lb x 15

Notes

No chalk is going to be the death of me at this gym - I had to modify my workout plan for the day because my callouses had a deep red blood pool starting to surface that was at risk of breaking through...

Oh well, my goal for the day was 315x5 on the sumos, and I got it.

tags
24 hr