Deeko's powerlifting thread

[Deeko]

Thursday, June 16, 2011

Weight: 164 lb (-0.6 lb)

Note
Never underestimate the power of a beltless training cycle.

I brought my belt with me today and wore it loose - notch two, as opposed to my standard notch four. Not enough to be really tight and give a ton of support, but enough to know its there...trying to get back into that feel, nationals is two months from Sunday.

Ended up hitting a PR triple. I was going to go for 365, at the last minute tossed some chips on there to make it a PR, it was a good decision. Hell, it wasn't that much of a grind, I might have had 375 or 380 today.

Definitely hitting 400 at nationals. I almost skipped my workout today, too...wasn't really feeling great, didn't sleep much, only had M&Ms for breakfast...if I'd gotten drunk last night, I might have gotten 400x3!

tags
24 hr

Squat
275 lb x 1
315 lb x 3
335 lb x 3
355 lb x 3
370 lb x 3

Tuesday, June 14, 2011

Weight: 164.6 lb

Note
Back at Todd's gym. My right should has been tweaked since pulling Saturday which probably didn't help. Still, not a terrible workout...but not what I wanted either. It will take time to adjust back to benching with a lift off, spotter, and belt.

tags
Ss&p

Bench Press
225 lb x 1
245 lb x 3
255 lb x 3
255 lb x 2 ( Failed 3rd rep )

3 Board Bench
265 lb x 3
275 lb x 3
265 lb x 3

4 Board Bench
265 lb x 2
265 lb x 2

Rope Pushdown
120 lb x 5
100 lb x 6

 

[Deeko]

Thursday, June 16, 2011

Weight: 164 lb (-0.6 lb)

Note
Never underestimate the power of a beltless training cycle.

I brought my belt with me today and wore it loose - notch two, as opposed to my standard notch four. Not enough to be really tight and give a ton of support, but enough to know its there...trying to get back into that feel, nationals is two months from Sunday.

Ended up hitting a PR triple. I was going to go for 365, at the last minute tossed some chips on there to make it a PR, it was a good decision. Hell, it wasn't that much of a grind, I might have had 375 or 380 today.

Definitely hitting 400 at nationals. I almost skipped my workout today, too...wasn't really feeling great, didn't sleep much, only had M&Ms for breakfast...if I'd gotten drunk last night, I might have gotten 400x3!
tags
24 hr

Squat
275 lb x 1
315 lb x 3
335 lb x 3
355 lb x 3
370 lb x 3

 

[Deeko]

Thursday, June 23, 2011

Weight: 163.4 lb

Note
A little off. Right before I left work to go to the gym, I started feeling sick...really clammy, like cold sweats, and my stomach hurt. Probably didn't help my performance much. Oh well - still 8 weeks to go.

http://youtu.be/7BVn5vVmWmk?hd=1
tags
Ss&p

Sumo Deadlift
275 lb x 1
315 lb x 1
365 lb x 1
395 lb x 1
425 lb x F
425 lb x F
405 lb x F

Block Deadlift
315 lb x 3
335 lb x 3
365 lb x 3
385 lb x 3

Lat Pulldown
140 lb x 5
160 lb x 5
180 lb x 5

 

[Deeko]

Saturday, June 25, 2011

Bench Press
185 lb x 3
205 lb x 5
225 lb x 3

Overhead Press
45 lb x 5
95 lb x 5
115 lb x 5
135 lb x 5

Tricep Pushdowns
160 lb x 6
180 lb x 5
200 lb x 5

 

[Deeko]

Tuesday, June 28, 2011

Weight: 163.6 lb (+0.2 lb)

Squat
225 lb x 1
275 lb x 1
315 lb x 1
365 lb x 1
385 lb x 1
385 lb x 1

Box Squat
225 lb x 3
245 lb x 3
265 lb x 3

 

[Deeko]

Thursday, June 30, 2011

Bench Press
225 lb x 5
245 lb x 5
240 lb x 5

Band Bench
175 lb x 3
190 lb x 3
195 lb x 2

Incline Dumbbell Press
60 lb x 5
70 lb x 4
70 lb x 3

 

[Deeko]

Sunday, July 03, 2011

Sumo Deadlift
275 lb x 1
315 lb x 1
335 lb x 5
355 lb x 3
375 lb x 2
315 lb x 5

Chinup
0 lb x 5
35 lb x 5
50 lb x 5
70 lb x 4

 

[Deeko]

Tuesday, July 05, 2011

Note
Worked on speed and consistency with the squat today. When I work alone, my squats are very slow - practically pause squats. While that's useful for strength building it doesn't help my competition squat. The last set, despite being fewer reps, was definitely the best. Big improvements over the first two.

tags
ss&p

Squat
275 lb x 2
305 lb x 5
315 lb x 4
315 lb x 3

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

 

[Deeko]

Saturday, July 09, 2011

Note
Great pulls. I think I'm starting to really find my groove with sumos. The last set wasn't easy, but I might have had 425 in me.

Part of it is using a narrower grip so that my arms are more vertical. It means half of my hand is on the smooth, but all that work without chalk has given me an iron grip, so it's not a problem.

http://youtu.be/WJZGCn-sxI8
tags
ss&p

Sumo Deadlift
275 lb x 1
315 lb x 1
345 lb x 1
375 lb x 3
390 lb x 3
405 lb x 3 ( PR )
415 lb x 3 ( PR, 7 second hold )

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

Chinup
25 lb x 5
50 lb x 5
75 lb x 4

 

[Deeko]

Tuesday, July 12, 2011

Weight: 165 lb (-1.6 lb)

Note
Each week the squats are a little deeper, a little faster. Getting close to where I need to be. Some serious grinds today, but they all got there.
tags
ss&p

Squat
275 lb x 1
315 lb x 1
335 lb x 3
345 lb x 3
355 lb x 3

Chain Squat
225 lb x 3
245 lb x 3
255 lb x 3

 

[Deeko]

Saturday, July 16, 2011

Note
Tired an unmotivated today.

tags
24 hr

Front Squat
135 lb x 5
185 lb x 5
225 lb x 3
225 lb x 5
225 lb x 3

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

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

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

 

[Deeko]

Tuesday, July 19, 2011

Weight: 163 lb (-2 lb)

Note
My hamstrings were still a little sore from those stiff leg deads on Saturday - they get me every time - but I still nailed a new PR squat. It was a serious grind - about as slow as you can go with the bar moving the whole time - but it got there. On track for that 400 at nationals.

http://youtu.be/oWsu423ks6w
tags
ss&p

Squat
275 lb x 1
315 lb x 1
350 lb x 1
375 lb x 1
398 lb x 1 ( PR )


Box Squat
225 lb x 3
255 lb x 3
385 lb x 3

 

[TecHNooB]

how tall are you?

 

[Deeko]

Oh, about 5'7"....probably 5'6" when there's 400lbs on my back...

 

[Howard]

Oh, about 5'7"....probably 5'6" when there's 400lbs on my back...

That's cheating!

 

[Deeko]

That's cheating!

haha my bad, next time I'll instruct my spinal cartilage to compress less!

 

[Deeko]

Thursday, July 21, 2011

Note
My bench has consistently gone down since I did the 300 back in October. I don't like that.

tags
ss&p

Bench Press
225 lb x 1
245 lb x 3
255 lb x 2 ( Failed 3rd rep )
255 lb x 3

Band Bench
155 lb x 3
175 lb x 3
195 lb x 3

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

 

[Deeko]

Saturday, July 23, 2011

Weight: 164.2 lb (+1.2 lb)

Note
Are you kidding - 463? I was shooting for about 445 today. That's almost a 50 lb PR...10%. Its what I did in gear at the meet last summer. Ridiculous.

http://www.youtube.com/watch?v=vRUB8-vPCls

tags
ss&p

Sumo Deadlift
275 lb x 1
315 lb x 1
405 lb x 1
405 lb x 1
438 lb x 1 ( PR )
453 lb x 1 ( PR )
463 lb x 1 ( PR )

35s Deadlift
185 lb x 5
255 lb x 5
305 lb x 5

Lat Pulldown
160 lb x 5
180 lb x 5
200 lb x 5

 

[Deeko]

Monday, July 25, 2011

Weight: 164.2 lb

Note
Resurrected my oft-neglected "4th workout" again. I largely attribute my drop in bench to be the fact that in the latter half of 2010 I was pressing twice a week, and now I'm only doing it once. I really should have started this earlier, but there might be enough time before nationals to salvage some benefit...

tags
24 Hr

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

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

 

[Howard]

Monday, July 25, 2011

Weight: 164.2 lb

Note
Resurrected my oft-neglected "4th workout" again. I largely attribute my drop in bench to be the fact that in the latter half of 2010 I was pressing twice a week, and now I'm only doing it once. I really should have started this earlier, but there might be enough time before nationals to salvage some benefit...

tags
24 Hr

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

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

What does incline dumbbell press do for you that OHP and bench do not?

 

[Deeko]

What does incline dumbbell press do for you that OHP and bench do not?

Similar muscle groups, different results. Standing overhead press requres a lot of core stabalization that I don't really get anywhere else, and being overhead it has more of a focus on the shoulders. Incline dumbbell press, on the other hand, has more of a focus on the chest, and requires additional stabilizers that barbell exercises don't really provide.

If I had to choose between the two, personally, I'd pick overhead press. However, the whole purpose of this extra did is to put a little extra focus on things I don't normally do, as well as just to give another day of press-related workouts, so I can do both.

 

[Deeko]

Tuesday, July 26, 2011

Note
Easy deload squat day...none of the sets really pushed too hard.
tags
ss&p

Reverse Band Squat
315 lb x 3
365 lb x 1
405 lb x 1
425 lb x 3
Pause Squat
225 lb x 3
255 lb x 3
275 lb x 3

 

[Deeko]

Thursday, July 28, 2011

Note
Better benches than I've been doing lately. Felt more stable. Hopefully this keeps up.

tags
ss&p

Bench Press
225 lb x 1
245 lb x 1 ( Pause )
255 lb x 3 ( Pause )
265 lb x 1 ( Pause )
270 lb x 1 ( Pause )

3 Board Bench
265 lb x 3
275 lb x 3

4 Board Bench
295 lb x 3

Rope Pushdown
100 lb x 8
110 lb x 8
120 lb x 6

4 Board Bench
305 lb x 3

 

[Deeko]

Saturday, July 30, 2011

Zercher Squat
135 lb x 5
185 lb x 5

Dumbbell Row
90 lb x 5
90 lb x 5

 

[Deeko]

Sunday, July 31, 2011

Run
4.5 mi - 0:43:00