Deeko's powerlifting thread

[Deeko]

Wednesday, March 30, 2011

Squat
275 lb x 5
275 lb x 5
275 lb x 5

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

Notes

Hamstrings are still sore from Saturday - I think I must have altered something to compensate, because my quads are tired.

Thursday, March 31, 2011

Bench Press
185 lb x 2
225 lb x 3
245 lb x 3
255 lb x 3

Seated Dumbbell Press
55 lb x 5
65 lb x 5
65 lb x 4

Tricep Pushdowns
100 lb x 8
130 lb x 5
150 lb x 8
180 lb x 6
200 lb x 4

Notes

Yep...quads are sore from squatting. Benching was fine.

tags
24 hr

 

[Deeko]

Saturday, April 02, 2011

Sumo Deadlift
275 lb x 1
315 lb x 3
335 lb x 3
355 lb x 3
365 lb x 2 ( PR )

Power Clean
135 lb x 3
165 lb x 3
185 lb x 1
195 lb x 1 ( PR )
200 lb x F

Cable Rows
140 lb x 6
160 lb x 5
180 lb x 5
190 lb x 5

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

Notes

Solid day. Would have had the 3rd rep of 365 but my grip gave. Still a PR in both sumos and cleans. I'll take that.

tags
24 hr

http://www.youtube.com/watch?v=NCDht9RE84g&hd=1

 

[Illyusha]

Nice work on the PRs.

 

[Deeko]

Monday, April 04, 2011

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

Close Grip Bench Press
135 lb x 5
175 lb x 5
205 lb x 5

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

Notes

Good presses

tags
24 hr

 

[Deeko]

Nice work on the PRs.

Thanks.

 

[Deeko]

Thursday, April 07, 2011

Squat
275 lb x 3
295 lb x 3
300 lb x 3

Power Clean
135 lb x 3
175 lb x 3
185 lb x 1

Bench Press
225 lb x 3
235 lb x 3
235 lb x 3

Tricep Pushdowns
100 lb x 6
150 lb x 6
175 lb x 5
190 lb x 5
190 lb x 5
190 lb x 3

Chinup
0 lb x 10

Notes
Worked out at the golds back home in Reading. About what I expected considering I only got 3 hours of sleep on a plane last night.

tags
Golds gym

 

[Deeko]

Sunday, April 10, 2011

Sumo Deadlift
275 lb x 1
315 lb x 1
355 lb x 1
385 lb x 1
405 lb x F
405 lb x F
365 lb x 1 ( 5 Second hold at lockout )

Dumbbell Row
100 lb x 5
120 lb x 5
120 lb x 5

Chinup
0 lb x 10 ( 10 Second hold )
0 lb x 5 ( 15 Second hold )

Notes
The 405 was close - grip on my left hand gave out near the top. Definitely had it if I'd had chalk. Considering that was a better attempt at 405 than I've ever had conventional, even with chalk/belt, I'll take it...385 itself was a PR in sumos.

I think I need to do some rock climbing again to build up that hand strength.

http://www.youtube.com/watch?v=Kfi-1Sk3oiQ

tags
golds gym

 

[Deeko]

Tuesday, April 12, 2011

Squat
275 lb x 5
295 lb x 5
315 lb x 4

Clean And Press
135 lb x 3
145 lb x 3
155 lb x 2

Power Clean
155 lb x 1
185 lb x 1

Notes

Best the beltless squats felt in awhile. Still not quite where I want to be with it, but its a good start.

tags
24 hr

 

[Deeko]

Saturday, April 16, 2011

Sumo Deadlift
295 lb x 1
315 lb x 5
335 lb x 5
345 lb x 5

Bench Press
225 lb x 5
235 lb x 5
245 lb x 3

Notes

A bar with good knurling!!! Made a huge difference - my grip wasn't the limiting factor anymore. A nice jump in the sumos, too. Good workout.

tags
24 hr

 

[Deeko]

Sunday, April 17, 2011

Run
3.2 mi - 0:33:12 ( w/ dog )

Notes

We actually had sun in Seattle so I took Maximus for a leisurely jog. Found a pretty nice route that's close to a 5K. I didn't push too hard, but considering I haven't really run since summer, I'm sure I will hurt tomorrow.

 

[Deeko]

Tuesday, April 19, 2011

Power Clean
135 lb x 5
155 lb x 1
175 lb x 1
190 lb x F

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

Back Extension
0 lb x 12
35 lb x 10
35 lb x 10
35 lb x 12

Notes

I finally gave a day for cleans to be the primary exercise - and it didn't really go like I wanted. Was hoping for a new PR, something north of 200.

My quads are still pretty sore on account of Sunday being my first real run of the year. Maybe I'm just off today. Either way, just more evidence that my cleans need serious work.

tags
24 hr

 

[Deeko]

Thursday, April 21, 2011

Bench Press
245 lb x 3
255 lb x 3
260 lb x 1

Push Press
95 lb x 3
115 lb x 3
135 lb x 3
155 lb x 3
165 lb x 3

Rope Pushdown
110 lb x 5
120 lb x 5
130 lb x 5
80 lb x 15
90 lb x 12

Notes

Decent day benching. I slipped unracking the last set (260), which knocked me out of my arch a little, so I was really only comfortable doing 1. Probably could have done 2 or 3, but that's what I get for working without a spotter/lift off. Still did pretty well. PR on the push press, whatever that's worth.

Some guy commented that I'm in really good shape and asked if I work out every day. When I responded no, only about 3x a week, he seemed shocked. I'm pretty sure he was hitting on me though, so I didn't try to strike up conversation.

tags
24 hr

 

[Deeko]

Saturday, April 23, 2011

Sumo Deadlift
275 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1
315 lb x 1

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

Notes

Did a higher volume singles on shorter (2 minute) intervals. Reversed the direction of my mixed grip, it was awkward, but it worked. Also tried going a little wider on the sumos. All in all, felt pretty good - I think I needed to do this with more weight though, maybe 335 or 345.

tags
24 hr

 

[Deeko]

Tuesday, April 26, 2011

Squat
315 lb x 3
325 lb x 3
335 lb x 2

Power Clean
135 lb x 3
165 lb x 1
175 lb x 2
185 lb x 2
195 lb x F

Back Extension
50 lb x 10
65 lb x 6
65 lb x 5

Notes

Decent squatting - I'm still a lot slower in the hole than I want to be, but the bar (and the numbers) keeps moving, so I can't complain too much. Easily the best beltless squatting since my injury, at least. Starting to approach belted levels. My PR triple is 355 or 365, and I'm moving up quickly, so it won't be too long now.

Power cleans were alright, was way too tired on the 195.

tags
24 hr

 

[Deeko]

Thursday, April 28, 2011

Overhead Press
135 lb x 3
150 lb x 3
160 lb x 2
155 lb x 2

Bench Press
225 lb x 5
235 lb x 4

Notes

Wasn't really feelin' it today.

tags
24 hr

 

[Deeko]

Saturday, April 30, 2011

Sumo Deadlift
315 lb x 1
335 lb x 1
365 lb x 3
385 lb x 1
405 lb x 1 ( PR )
415 lb x 1 ( PR )

Stiff Leg Deadlift
135 lb x 5
175 lb x 5
195 lb x 5

Chinup
25 lb x 5
50 lb x 5
70 lb x 3

Notes

Fucking right that's a 415 deadlift. My lockout wasn't great on the top set, but whatever, considering how long I've been stuck, I'll take it. My grip was starting to fail and I didn't want to drop it - chalk would take care of that issue.

Also finally got my own dip belt so I could do weighted pullups again. That was nice. Good day all around.

http://www.youtube.com/watch?v=H4eZpFMTMis

 

[Deeko]

Sunday, May 01, 2011

Run
1.8 mi - 0:19:32 ( w/ dog )

Notes

Maximus was dragging today. Slowed me down.

 

[Deeko]

Tuesday, May 03, 2011

Squat
295 lb x 5
315 lb x 5
325 lb x 3

Notes

I've been sick the last few days, so made this a quick workout. Slight improvement in squats over the last time I did 5's, which I guess is all you can ask considering the circumstances.

tags
24 hr

 

[Deeko]

Friday, May 06, 2011

Bench Press
225 lb x 5
245 lb x 4
245 lb x 3

Overhead Press
135 lb x 5
140 lb x 4
135 lb x 4

Tricep Pushdowns
160 lb x 8
180 lb x 8
200 lb x 7

Notes

Still not feeling 100%. I lost about 7lbs of water weight since Saturday, if that says anything. Still, like Tuesday, managed to get a slight improvement in the bench.

tags
24 hr

 

[Deeko]

Sunday, May 08, 2011

Sumo Deadlift
315 lb x 1
355 lb x 3
365 lb x 2
225 lb x 3

Pullup
0 lb x 5
35 lb x 5
50 lb x 5
60 lb x 3
0 lb x 10

Squat
135 lb x 20

Notes

Grip issues again. I keep saying I need to do some rock climbing to build that up if I'm going to keep lifting without chalk...I really should stop saying it and start doing it.

Also, even though it was a joke weight, doing 20 reps of squats makes my legs sad.

tags
24 hr

Tuesday, May 10, 2011

Power Clean
155 lb x 1
165 lb x 1
175 lb x F

Squat
225 lb x 5
245 lb x 5
265 lb x 5
275 lb x 6
285 lb x 5

Notes

My power cleans are getting weaker...and they weren't good to begin with. Hmm. Also, since I clearly wasn't all that strong today, my squat is too slow, and my form isn't very good even when I'm having a good day, it seemed like a good time to drop the weight a bit, do more volume, and focus on keeping strict form/even speed.

tags
24 hr

 

[Deeko]

Thursday, May 12, 2011

Bench Press
245 lb x 3
255 lb x 2
225 lb x 4

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

Close Grip Bench Press
95 lb x 5
135 lb x 5
165 lb x 5
185 lb x 3

 

[Deeko]

Sunday, May 15, 2011

Sumo Deadlift
315 lb x 1
345 lb x 1
365 lb x 3
385 lb x 3
400 lb x 3

Pullup
0 lb x 5
25 lb x 5
50 lb x 5
60 lb x 3 ( 10 second hang )

Barbell Row
135 lb x 5
145 lb x 5
155 lb x 5

Hammer Curl
35 lb x 5
40 lb x 5
42.5 lb x 5

Notes

First good workout I've had since I was sick. Snuck some chalk into the gym, cuz fuck 24 hour fitness. Made a huge difference - PR triple in sumos by a 35lb margin, and grip wasn't the limiting factor. Solid.

tags
24 hr

 

[Deeko]

Tuesday, May 31, 2011

Weight: 169.8 lb (+6.8 lb)

Note

Vacations over - time to get serious. Under three months till nationals.

Squats went better then I expected. I was pretty beat up from that run on Sunday - my quads and hamstrings are both sore as hell, and my knee hurts pretty bad. Seemed to be just on lateral movements though, so I took a chance and it turned out pretty good. Strength is down a little, but that's expected.

tags

24 hr

Squat
265 lb x 1
295 lb x 3
305 lb x 3
315 lb x 3

Chinup
0 lb x 5
25 lb x 5
50 lb x 5
70 lb x 4
70 lb x 3

Back Extension
0 lb x 10
25 lb x 10
50 lb x 5
60 lb x 6


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

Sunday, May 29, 2011

Note

Decided to go for a jog in the morning while on vacation. Picked the destination before really realizing how far it was, and was determined not to check GPS till I got back. After what seemed like torture, I got back to town, and was about 8.56 miles in....well, I can't get that close to 10 miles and not break double digits. So I did a loop through town and finished up.

Longest I've ran since high school by a pretty good margin. Paid the price...my feet were numb afterwards, and my left knee hurts when I move it laterally. Feels like a ligament thing, hopefully its passing...anyway, good run, glad to know I still have it in me, even if I've only run a few times this year.

http://sportypal.com/Workouts/Details/1200189?key=c25b597af4bfabebb0d45a6842d5c680847c28b1

Run
10 mi - 1:38:20

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

Tuesday, May 24, 2011

Weight: 165.7 lb (-0.1 lb)

Note

Not a great day of benching, not a bad day. Probably could have squeezed out another rep of 265 with a spotter. Good chinups.

tags

24 hr

Bench Press
225 lb x 1
245 lb x 3
255 lb x 3
265 lb x 1

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

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

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

Friday, May 20, 2011

Note

Walked to work. Wasn't too bad since the weather was nice. Might be able to find a shorter route in the future.

Walk
2.18 mi - 0:39:51
2.41 mi - 0:34:00

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

Wednesday, May 18, 2011

Note

So there was a guy in loafers and a sweater using the only power rack in the gym to "limber up" and twirl a pole around like a flag girl. Since he was there for so long, this forced me into the crappy rack next to it, which really screwed me up and prevented a good workout.

Squat
315 lb x 2
335 lb x 1

Pause Squat
225 lb x 5
245 lb x 1

 

[Deeko]

Wednesday, June 08, 2011

Weight: 162.4 lb (-2.2 lb)

Note
Solid day. My goal was 365, but the 345 was pretty slow, so I dropped my target to 355...which ended up being easier than the previous set, so I figured I'd go for the 365 anyway. Buried it - definitely had the depth - and it was a grind coming up, but I got it. Ties my PR for beltless squats, and that was pre-injury, so I'm pretty happy with it.

Power cleans were pretty weak, but I was both physically and mentally drained from the squat, so I'm ok with that.
tags
24 hr

Squat
275 lb x 1
315 lb x 1
345 lb x 1
355 lb x 1
365 lb x 1

Power Clean
135 lb x 3
155 lb x 3
175 lb x 1

Tuesday, June 07, 2011

Weight: 164.6 lb (-4.4 lb)

Note
Weak. I was tired, not feeling very strong, and strange pain in my left thumb didn't help. Oh well. Considering I'm doing heavy squats tomorrow, I guess its ok I don't kill myself anyway.
tags
24 hr

Bench Press
225 lb x 4
225 lb x 5
235 lb x 1

Tricep Pushdowns
180 lb x 5
200 lb x 5

Saturday, June 04, 2011

Weight: 164.4 lb (+0.6 lb)

Note
It was very hot in the gym today, so with no chalk my hands were sweating and grip suffered big time. Starting to sound like a broken record, luckily it will be back to SS&P in a few weeks.

All things told, still got in a decent workout. I don't think 285 was really my limit on the zerchers, but still, not a bad weight.
tags
24 hr

Sumo Deadlift
315 lb x 1
345 lb x 3
385 lb x 1
405 lb x 1
405 lb x 1
315 lb x 5

Zercher Squat
225 lb x 5
265 lb x 5
285 lb x 5

Hammer Curl
30 lb x 5
35 lb x 5

Cable Rows
170 lb x 5
180 lb x 5

 

[Deeko]

Saturday, June 11, 2011
Weight: 164.6 lb (+2.2 lb)

Note
When you walk in the gym, put your Zune on shuffle, and the first song it plays is the Rocky theme song...you know its gonna be a good day.

Pulls felt good. The first set of 345 was harder than expected, so I went a little wider, both in placement and angle. Felt much better the second set. 365 was hard, and a PR for 5. Might have been able to grind out 375, but it was a good decision since I wanted the volume.

I actually was doing really well in the rows too, wanted to do 130 but 24 hour only goes up to 125...and worse, their 125 dumbbels have this ridiculous thick, smooth, concave grip on it. After a pretty hefty workout and with no chalk, there was no way I was gripping those. Oh well, still a good day.
tags
24 hr

Sumo Deadlift
315 lb x 1
345 lb x 4
345 lb x 5
365 lb x 5

Pullup
0 lb x 5
25 lb x 3
50 lb x 3
70 lb x 2
0 lb x 10

Dumbbell Row
80 lb x 5
105 lb x 5
120 lb x 5
125 lb x 1