Deeko's powerlifting thread

[Deeko]

Tuesday, August 02, 2011
Weight: 163.4 lb (-0.8 lb)

Note
Pretty solid. If I'd hit the 3rd rep it would have tied a PR from back when I weighed 175, considering I just did heavy paused singles on Thursday, I'll take it.

tags
ss&p

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

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

Tricep Pushdowns
150 lb x 5
170 lb x 5
200 lb x 5

 

[Deeko]

Thursday, August 04, 2011

Note
Last deadlift before nationals. About a 2nd attempt or so. Not too bad, it was slower than I would have liked, but not a terrible grind.

tags
ss&p

Sumo Deadlift
225 lb x 3
315 lb x 1
365 lb x 1
405 lb x 1
445 lb x 1

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

Dumbbell Row
90 lb x 5
120 lb x 5

 

[Deeko]

Sunday, August 07, 2011

Note
Went climbing with a friend at his gym down in san Fran. I have definitely lost a lot there...particularly in my grip. Did some lifting afterwards, did surprisingly well considering I was tired and hung over.

tags
Diablo climbing gym

Overhead Press
115 lb x 5
135 lb x 5
145 lb x 4

Incline Dumbbell Press
65 lb x 5
75 lb x 5
85 lb x 5
90 lb x 5

 

[Deeko]

Tuesday, August 09, 2011

Weight: 163.4 lb

Note
Opener squat today. Felt good - fast. Also my first day wearing my new Rehband knee sleeves, they feel a lot better than my cheap old ones.

tags
ss&p

Squat
275 lb x 1
315 lb x 1
365 lb x 1
365 lb x 1

Pause Squat
245 lb x 3
265 lb x 3
285 lb x 3

 

[Deeko]

Thursday, August 11, 2011

Weight: 165.4 lb (-1.4 lb)

Note
Last bench before the meet. Opener will be 242, 2nd attempt around 265, so these were pretty close.

This was the last real workout before nationals. I'll have a light back workout Saturday and a recovery day Monday, but that's it....

tags
ss&p

Bench Press
225 lb x 1 ( Pause )
245 lb x 1 ( Pause )
260 lb x 1 ( Pause )

Band Bench
175 lb x 3
185 lb x 1
195 lb x 3

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

 

[Deeko]

Saturday, August 13, 2011

Weight: 162 lb (-3.4 lb)

Good Morning
45 lb x 5
95 lb x 5
95 lb x 5
95 lb x 5

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

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

 

[Deeko]

Monday, August 15, 2011

Weight: 165.8 lb (+3.8 lb)

Note
Last workout before the meet. Feeling good.

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 )

Lat Pulldown
100 lb x 5
100 lb x 5
100 lb x 5

 

[Deeko]

http://www.youtube.com/watch?v=dbOtCgMCeN8&hd=1

Squat 1st attempt: 363, good
Squat 2nd attempt: 391, no good (too high)
Squat 3rd attempt: 391, miss

Bench 1st attempt: 242, good
Bench 2nd attempt: 248, good
Bench 3rd attempt: 264, good

Deadlift 1st attempt: 413, good
Deadlift 2nd attempt: 452, good
Deadlift 3rd attempt: 474, good (PR)

Total: 1102 (PR), 12th place, 360 wilks

I hit my goal total (1100) just barely, and did what I wanted in deadlift, which was an 11 lb PR and what I did in a suit last summer. I wasn't terribly happy with some of the results - notably, the 2nd squat as called too high, and it felt just as deep as the first too me. It was slow, which the judges tend to flag even if its deep enough. Also, I was "cheated" out of my 2nd bench attempt. They claimed I wasn't quick enough in giving them my next number, so they just bumped me up to the next available weight (+2.5 kg). Of course 248 was easy - so I couldn't really gauge where to go from there and had to be conservative. Based on how easy the 264 was, I easily had 269, possibly 275 (which was my bench goal). I was also worried about weight, so I ate pretty light Thursday and Friday morning, and I ended up weighing in at 162.3 (my lowest contest weight ever for the 165 class), which may have hurt a little too.

Oh well. Still an interesting experience, and I hit my total goal, which is always a good thing. I wanted to finish top 10, but the competition was very good, and even a perfect day (roughly 1160 total) may not have done the job.

 

[IHateMyJob2004]

How long have you been lifting in a serious manner?

Curious of your age too. What was your weight and what could you bench oh so long ago.

How tall are you?

And of course, congrats.

PS: I do lurk into this thread once in a while. Just don't see a need to post in it often. keep up the good work.

 

[Deeko]

Thanks. I lifted very irregularly in high school, started getting serious about it towards the end of my freshman year of college (2003). I did some intramurel style competitions in college, still hold a record in my fraternity for pound-for-pound score in their "pound club" (essentially, a powerlifting total, only with MUCH less strict rules). In 2008, when I moved to Seattle and had no friends and nothing to do, I started getting more serious, reading more, etc, and I decided to start training for an actual powerlifting meet (which is when this thread started).

So, I've been lifting regularly for 8 years, powerlifting & occasionally training with a coach for about 3.

As for your other questions, I'm 27 as of last week, 5'7"ish. My earliest bench PR was in high school, I did 175 @ 125. Was doing low-mid 200s in college (that record I hold included a 240 bench @ 162). Best ever was a 300 touch-and-go this past October, but I haven't sniffed that since.

 

[Deeko]

Wednesday, September 07, 2011

Note

First time lifting since nationals. It was rough. I'm not sure what it is, but after time off, my quads are always burning during/after squats. Usually, its my hamstrings and glutes that get tired/sore.

Didn't push too hard, I'm sure I'll be sore enough as is. Easing back into it, starting a long bulking season.

tags
24 hr

Squat
225 lb x 3
265 lb x 3
275 lb x 5
285 lb x 5

 

[Deeko]

My legs are unbelievably sore from those squats yesterday. My quads are on fire, have been all day, and now some soreness is creeping into the hamstrings and erectors too. I'm limping around like an old man...good thing I have a desk job.

 

[brikis98]

My legs are unbelievably sore from those squats yesterday. My quads are on fire, have been all day, and now some soreness is creeping into the hamstrings and erectors too. I'm limping around like an old man...good thing I have a desk job.

Same exact thing happens to me from the first squat session after 2+ weeks off (as I just had from a vacation). I lose a bunch of strength and my quads get absurdly sore. Sometimes, they even cramp up during the squat session, which is rather unpleasant. Other exercises are tougher after time off, but squats seem particularly punishing.

 

[IHateMyJob2004]

Never had a quad cramp. Can I guess. More painful than heck?

 

[warr666]

.....

 

[Deeko]

Tuesday, September 13, 2011

Squatted in my new shoes today. Definitely like them so far - felt a lot more stable than my old Safes. A few reviews said the platform wasn't solid enough, but it seemed fine to me.

http://www.amazon.com/adidas-Powerli...pr_product_top

tags
24 hr

Squat
265 lb x 1
275 lb x 5
295 lb x 5
305 lb x 5

Hammer Curl
35 lb x 5
40 lb x 5
45 lb x 5

Back Extension
0 lb x 10
25 lb x 10
55 lb x 8

 

[Deeko]

Thursday, September 15, 2011

First day back benching. Nothing unusual.

tags
24 hr

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

Overhead Press
95 lb x 5
115 lb x 5
135 lb x 4

 

[Deeko]

i see stuff like this and it spikes, in a hetero way, the pleasure center of my brain

:thumbsup:

Same exact thing happens to me from the first squat session after 2+ weeks off (as I just had from a vacation). I lose a bunch of strength and my quads get absurdly sore. Sometimes, they even cramp up during the squat session, which is rather unpleasant. Other exercises are tougher after time off, but squats seem particularly punishing.

Yea, I was sore for a good five days after that workout. After the Tuesday squat workout, pretty much back to normal on that one.....that first one back was brutal, though.

 

[Deeko]

Saturday, September 17, 2011

Sumo Deadlift
225 lb x 3
275 lb x 1
315 lb x 1
365 lb x 1
315 lb x 4

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

 

[Deeko]

Saturday, October 01, 2011

Weight: 169.4 lb (-2.6 lb)

Note
Worked out at a new gym today - Iron Works in Bellevue. It was decent. Smaller place, but it's got multiple power racks, round plates, and they allow chalk. Pretty much everything I need.

All this downtime took its toll, though. Even with chalk my deads were weak, bench too. Need to start getting serious again.

tags
IronWorks

Sumo Deadlift
275 lb x 1
315 lb x 3
335 lb x 3
355 lb x 3

Bench Press
185 lb x 1
225 lb x 3
225 lb x 3
225 lb x 3

Pullup
0 lb x 5
25 lb x 5
50 lb x 4

 

[Deeko]

Tuesday, October 04, 2011

Note
Solid squat workout, considering I'm still getting back into things and haven't squatted in three weeks. 325 wasn't too hard, but depth was questionable, so I backed it down for the 3rd set. Ties a PR in pauses for the past year as well.

New squat shoes still feel really good. I feel like I'm more upright in these, which is a good thing. Definitely a good purchase.

tags
IronWorks

Squat
225 lb x 3
275 lb x 1
315 lb x 3
325 lb x 3
315 lb x 3

Pause Squat
225 lb x 3
255 lb x 3
285 lb x 3

Hammer Curl
35 lb x 5
40 lb x 5
45 lb x 4

 

[Deeko]

Thursday, October 06, 2011

Note
Had some last minute meetings scheduled at work, so I was in a rush. Considering, not a bad workout.

tags
IronWorks

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

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

 

[Deeko]

Saturday, October 08, 2011

Weight: 168 lb

Note
Felt good, starting to get it back. 345 definitely wasn't the limit. Might try to push a 400 triple next Saturday if I'm feeling good.

tags
IronWorks

Sumo Deadlift
275 lb x 1
295 lb x 5
320 lb x 5
345 lb x 5

Dumbbell Row
100 lb x 5
115 lb x 5
125 lb x 5

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

 

[Deeko]

Wednesday, October 12, 2011

Weight: 167.8 lb (-2 lb)

Note
Work schedule has gotten very hectic and it has taken a toll on my lifting. That said, not a terrible workout, but I had to combine my squat/bench day into one. Things should calm down soon.

tags
IronWorks

Bench Press
245 lb x 3
235 lb x 3
225 lb x 3
185 lb x 1

Squat
315 lb x 5
295 lb x 5
275 lb x 5
255 lb x 1
225 lb x 1

 

[Deeko]

Saturday, October 15, 2011

Weight: 167.8 lb

Note
Pretty good pulling. I wanted to hit 400+ today, but really wasn't feeling it. Still, a strong day and decent improvement from last week.

Pullup
0 lb x 12

Sumo Deadlift
385 lb x 3
365 lb x 3
345 lb x 1
295 lb x 1
225 lb x 5