Deeko's powerlifting thread

[Deeko]

Saturday, March 24, 2012

Note
Overall, 35s felt pretty good today. Only got own rep on the last dry, but it was a PR, so that's ok. Interestingly, it was my grip that was failing. I shouldn't have trouble hanging on to 400 pounds. I think I need to do some rock climbing again to build up the hand strength.

tags
IronWorks

35s Deadlift
255 lb x 3
325 lb x 3
375 lb x 3
395 lb x 3
405 lb x 1

Pendlay Row
95 lb x 6
115 lb x 6
135 lb x 5
145 lb x 5
155 lb x 5
155 lb x 5

Power Clean
95 lb x 5
115 lb x 5
135 lb x 5
155 lb x 5

EZ-Bar Curl
60 lb x 8
70 lb x 6
80 lb x 6
80 lb x 6
80 lb x 6

Walk
5.8 mi - 1:41:00

 

[Deeko]

Monday, March 26, 2012

Bike
5.44 mi - 0:27:02

Walk
2.15 mi - 0:40:00

 

[Deeko]

Wednesday, March 28, 2012

Weight: 162.6 lb (-0.4 lb)

Note
Good numbers. Squats were feeling good, and those are the best chinup numbers I've done in a long time.

tags
IronWorks

Squat
265 lb x 3
295 lb x 3
315 lb x 3
335 lb x 2
225 lb x 10

Back Extension
0 lb x 15
40 lb x 8
70 lb x 6

Chinup
0 lb x 5
35 lb x 5
70 lb x 4
0 lb x 10

 

[Deeko]

Thursday, March 29, 2012

Weight: 163.2 lb (+0.6 lb)

Note
Fine.Not really the weight I wanted today, but not particularly terrible either. Nothing hurt, unlike last week, always a plus.
tags
IronWorks

Bench Press
185 lb x 3
205 lb x 5
225 lb x 3
235 lb x 1

Seated Dumbbell Press
55 lb x 5
65 lb x 5

Dumbbell Front Raise
20 lb x 5

Overhead Rope Pushdown
50 lb x 6
57.5 lb x 5
65 lb x 5
50 lb x 8

 

[Deeko]

Saturday, March 31, 2012

Weight: 161.2 lb (-2 lb)

Note
Good day. The best 35s I've ever done. Grip was still a bit tough but it was better than last time. Also a PR in the stiff legs. Power cleans were still terrible, but I don't necessarily see that changing any time soon.

tags
IronWorks

35s Deadlift
255 lb x 3
325 lb x 3
375 lb x 3
395 lb x 3
408 lb x 3

Power Clean
95 lb x 3
135 lb x 3
155 lb x 3
165 lb x 1

Stiff Leg Deadlift
135 lb x 5
205 lb x 5
255 lb x 5
265 lb x 3

Stationary Bike
3.6 mi - 0:10:00

 

[IHateMyJob2004]

Are 35 deadlifts jsut deadlifts that use 35 pound plates as the biggest plates in order to have an increased range of motion?

 

[Deeko]

Yep. My deadlift is very slow off the flow - but anything I get to my knees I can snap up the rest of the way. So I do cycles with 35s instead of 45s to work the bottom of the lift harder.

Its kinda like when people do deficit deadlifts, standing on a box, except a little more natural. Plus, since I pull sumo, I can't really pull off a box anyway.

 

[Deeko]

Monday, April 02, 2012

Weight: 162.4 lb (+1.2 lb)

Note
Squeezed in a short workout at lunch, glad I did. Best set of five in the OH press in awhile. The last rep was a squeeze, I didn't think I'd get it, but managed to grind it out.

Also, the weather was uncharacteristicly nice for Seattle, so I left work early went for a longer bike ride around the park.

tags
Pro Club

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

Close Grip Bench Press
135 lb x 5
175 lb x 5
205 lb x 3

Bike
8.8 mi - 0:42:03

 

[Deeko]

Tuesday, April 03, 2012

Note
Wasn't really feeling up to working out today, but still put up respectable numbers. Not quite the squats I set out to do, but considering the amount of stuff I did yesterday, its not too terrible.

tags
Pro Club

Squat
135 lb x 5
185 lb x 3
225 lb x 3
255 lb x 5
275 lb x 5
295 lb x 4
295 lb x 3
225 lb x 6

Pullup
0 lb x 12
0 lb x 10

Back Extension
0 lb x 20
40 lb x 10
60 lb x 6

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

Stationary Bike
5 mi - 0:15:26

 

[Deeko]

Thursday, April 05, 2012

Weight: 160.2 lb (-1.4 lb)

Note
First time in three months I've hit a triple at 245 in the bench, when I weighed about 15 lbs heavier, definitely happy about that. You know you've had a good bench workout when your back / lats are as tired as your chest...

tags
Pro Club

Bench Press
175 lb x 3
205 lb x 3
225 lb x 3
245 lb x 3

Seated Dumbbell Press
55 lb x 6
60 lb x 6
65 lb x 6

Dips
0 lb x 10
0 lb x 10
0 lb x 10

 

[Deeko]

Sunday, April 08, 2012

Note
Well, I hit the weight I wanted today, but I was planning on doing 5s, not triples. Oh well. Took the dog for a run and played some tennis too, so it wasn't a bad day for exercise, anyway

tags
IronWorks
Sumo Deadlift
275 lb x 3
315 lb x 2
365 lb x 3
385 lb x 3
405 lb x 3

Pullup
0 lb x 12

Run
2.23 mi - 0:21:20 ( w/ Maximus )

 

[Deeko]

Tuesday, April 10, 2012

Note
Good day squatting - best set of 5s I've had in awhile. Depth was good too - I took a video of my last two, the 285 was deeper than the 300, but it was still good enough.

http://www.youtube.com/watch?v=0lSh1rjsEq4&hd=1
tags
IronWorks

Weight: 161.6 lb (+1.4 lb)

Squat
265 lb x 5
285 lb x 5
300 lb x 5
225 lb x 6

Good Morning
45 lb x 8
95 lb x 8
115 lb x 8
115 lb x 8

Pullup
0 lb x 15
0 lb x 10
0 lb x 7

 

[Deeko]

Friday, April 13, 2012

Note
A slight improvement in bench - 215 is the best set of five im awhile, even if it still isn't great. Went for the longest (and hilliest) bike ride yet after work...gross.

tags
Pro club

Bench Press
175 lb x 3
205 lb x 5
215 lb x 5
225 lb x 3

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

Overhead Rope Pushdown
50 lb x 5
55.5 lb x 5
60 lb x 5
70 lb x 4

Bike
9.63 mi - 0:54:23

 

[Deeko]

Sunday, April 15, 2012

Weight: 160.2 lb (+2.8 lb)

Note
Took a week off from deadlifts. A slight improvement in the power cleans, but still not very good there. Otherwise, decent reload day.

tags
Pro Club

Power Clean
95 lb x 5
145 lb x 3
155 lb x 3
160 lb x 3
165 lb x 1

Stiff Leg Deadlift
135 lb x 5
165 lb x 5
185 lb x 5
205 lb x 5

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

Chinup
0 lb x 12
35 lb x 5
70 lb x 2

 

[Deeko]

Monday, April 16, 2012

Weight: 160.4 lb (+0.2 lb)

Seated Dumbbell Press
40 lb x 5
50 lb x 5
60 lb x 5
65 lb x 5

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

Upright Row
70 lb x 5
80 lb x 5
90 lb x 5
95 lb x 5

 

[Deeko]

Wednesday, April 18, 2012

Weight: 158.2 lb (-2.2 lb)

Note
Wasn't really feeling great today, and I was in a rush. There was some sort of a female bodybuilding photo shoot st the gym tonight, that was interesting.

tags
IronWorks

Squat
275 lb x 3
315 lb x 3
325 lb x 2
225 lb x 5

Back Extension
0 lb x 25

 

[Deeko]

Thursday, April 19, 2012

Weight: 159.6 lb (+1.4 lb)

Note
Another minor improvement in bench - I was just at the gym squatting about 14 hours before this workout, though, so that's still decent enough.

tags
Pro Club

Bench Press
175 lb x 3
205 lb x 5
215 lb x 5
225 lb x 4

Incline Dumbbell Press
65 lb x 5
80 lb x 5
85 lb x 4

Dips
0 lb x 6
0 lb x 12
0 lb x 10

 

[Deeko]

Sunday, April 22, 2012

Weight: 160.2 lb (-7.8 lb)

Note
A set of five just feels like a lot of volume, haha...I was winded after the first and fell off quickly. I did volume work in the other lifts, should do it with deads too.

Went on a long bike ride later in the day. Felt pretty good, except for the impact of the rock solid seat for an hour and a half.

tags
IronWorks

Sumo Deadlift
275 lb x 3
315 lb x 3
365 lb x 5
385 lb x 4
385 lb x 1

Chinup
0 lb x 5
35 lb x 5
70 lb x 3
50 lb x 5

Bike
20.13 mi - 1:30:01

 

[Deeko]

Monday, April 23, 2012

Weight: 158.6 lb (-1.6 lb)

Note
Presses went pretty well today, but I strained something in my upper middle back during the last set of strict press that was bothering me during the push press, so I did some light easy stuff to finish out the day. Hopefully its nothing.

tags
Pro Club

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

Push Press
135 lb x 3
145 lb x 2 ( Failed 3rd rep )

Incline Dumbbell Flies
30 lb x 5
35 lb x 5
37.5 lb x 5
40 lb x 5

Cable front/side raises
10 lb x 5
20 lb x 5
25 lb x 5

Tricep Pushdowns
100 lb x 15
120 lb x 15
135 lb x 12

 

[Deeko]

Wednesday, April 25, 2012

Note
Good squatting today - beat numbers since November, and i weighed 15 lbs more back then.

Interestingly, I think the bike seat bruised my upper inner hamstring a little on that long ride Sunday. It was a little sore, and by the last set of pauses, it was just starting to hurt - not like a pull or a strain, but more like as the muscles worked and swelled, it started to irritate the bruised area.

Whatever it was, backed off on the assistance at that point and moved on.

tags
IronWorks

Squat
275 lb x 3
315 lb x 3
335 lb x 3
345 lb x 2

Pause Squat
225 lb x 3
245 lb x 3
265 lb x 1

Treadmill
0.92 mi - 0:10:00

 

[Deeko]

Saturday, April 28, 2012

Bike
6.01 mi - 0:28:51

 

[Deeko]

Friday, May 04, 2012

Weight: 157.8 lb (-1 lb)

Note
First time at the gym in over a week. Even though I've ran, biked, and moved furniture a lot in the meantime, it feels like I haven't worked out in ages. Still, got a pretty decent bench workout in.

tags
Pro Club

Bench Press
175 lb x 3
205 lb x 5
215 lb x 5
225 lb x 3

Overhead Rope Pushdown
50 lb x 5
60 lb x 5
60 lb x 5

 

[Deeko]

Saturday, May 05, 2012

Weight: 156.2 lb (-1.6 lb)

Note
Everything was clicking today. Pulls snapped off the floor. Got a good amount of sub-400 volume in and still hit a solid triple at the end. I guess that time off was good for me after all.

tags
IronWorks

Sumo Deadlift
315 lb x 2
365 lb x 5
365 lb x 5
385 lb x 5
415 lb x 3

Back Extension
0 lb x 15
30 lb x 10
30 lb x 10
0 lb x 15

Decline Crunches
0 lb x 15
25 lb x 10
40 lb x 10

Hammer Curl
30 lb x 5
35 lb x 5
30 lb x 7

 

[Deeko]

Monday, May 07, 2012

Weight: 159.2 lb (+3 lb)

Overhead Press
95 lb x 5
115 lb x 5
135 lb x 4
145 lb x 1
95 lb x 7

Incline Dumbbell Press
60 lb x 5
70 lb x 5
85 lb x 5

 

[Deeko]

Tuesday, May 08, 2012

Weight: 158.2 lb (-1 lb)

Note
Not necessarily a bad day of squats, but I ran out of steam on that last set. I've worked out in some shape or form for five days in a row now, which is really more than I'm used to. Need a day off tomorrow.

tags
IronWorks

Squat
255 lb x 3
275 lb x 5
295 lb x 5
315 lb x 2

Chinup
0 lb x 10
0 lb x 8
0 lb x 8