Second that. Thanks for posting!

SLDL = Stiff legged deadlift or single leg dead lift?

2009-12-3

Overhead Press
barx15
115x5
135x3
155x3
170x2
185x1  (slow going up.  Did a slow neg)
160x5

Power Cleans
115x3
165x3
185x3
210x1
225x1
230x1 (PR +5lbs)
235xmiss

Close Grip Bench
210 5x2 sets

rc exercises
somexsome

Notes:

Could tell I was still beat from DL yesterday.

OHP: need to start up the ab work again.  I had the strength in the shoulders, but didn't have a firm platform to push the weight from.  Fine with anything lower than this, but midsection isn't strong enough to handle more.

Wasn't going to make 210 PC's for sets so I just worked up to a max and called it good.  Forgot that DL days and after don't require back work anyway.

Second that. Thanks for posting!

SLDL = Stiff legged deadlift or single leg dead lift?

Thanks guys

That's a stiff legged DL Christian.  I'd be a beast indeed if I could do 230lbs for 20 reps on one leg

We love video \o/

EDIT: Sorry for being so late to that party, I somehow managed to miss it when you posted it, but cheers for video can never arrive too late!

We love video \o/

EDIT: Sorry for being so late to that party, I somehow managed to miss it when you posted it, but cheers for video can never arrive too late!

Well then - here's another:

2009-12-4

Reverse Band Squat (avg bands = minus 150lbs at bottom)
140x whatever - had to pull the bar to depth
230x2
320x2
390x1
460x1
500x1 (PR +10lbs)
510x1 (PR +20lbs)  very slow

460x3


edit:

Overhead supports (pin 14)
135x3
185x3
225x3
255x3
275x3
295x2

Overhead press from Pins (pin 14 top of forehead)
185 5x2 sets

Rows later or tomorrow if there's time.

2009-12-7

One Arm BB Press
45x5
55x3
65x3
75x3
85x2
92.5x1 (PR +2.5lbs)
82.5x5 (PR +2.5lbs)
50x20 (rt only)

Zercher from pins
225x3
315x3
365x2
405x1
445x1 (PR +5 lbs)

Good Mornings
185x15

1-armed DB rows
100x5
120x5
130 5x3 sets

Dragon Flags
5x2 sets

Leg raises
15x2 sets

Ballistic Pushups to 18" bench
BWx8,5

Smith CG Bench
200x10

Machine pullovers
90x10
110x10
70x10 (rt arm only)

Pretty tired after this. I can feel the workload catching up to me. 3 more sessions and then deload time.

2009-12-9

BW: 192

Anderson Squat from parallel (pin 5)
140x5
190x3
230x3
270x3
300x2
330x1
360x1 (Pretty easy)
375x1 (PR +10 lbs and not too hard)

330x5 (PR +5 lbs)

Dead Incline Bench from pins (pin 7 - 4" abv chest)
140x5
190x3
220x3
240x2
260x1  (Felt this in the upper back, not the pecs!)
230x5

Squats were no problem  - Might have a solid 400 squat by now - I'll test after the deload mini cycle.

Incline press: These felt good.  The overloading worked my upper back more, which is only good for OHP.  Took a wider bench grip than normal.  I usually do these with pinky inside the power ring, but had ring finger on the ring here.


Power cleans at the gym after wife gets home.

Edit:

Power Cleans
135x5
155x3
185x3
210 2x5 sets

Hack Squats
4 plates x 5
6 plates x 5
8 plates x 5
+70 x 3
6 plates x 15

BB Front Raises
85 8x2 sets

Pushaways
65 12x2 sets

French Presses
90 10x2 sets


And that's it.

My first pair of bumper plates arrived today. Yay! no more barked shins from deadlifting with angled plates! The diameter of the bumpers is slightly more than the Iron Grip 45's so that'll keep the load from shifting when it's set back on the floor.

Doing sumo deads tomorrow.  I'm working up to 470 which would be a PR and if that's fairly smooth I'm planning to jump to 500.  Thighs and rear are feeling massive from the Anderson squats and hack squats and I think I just might have the pulling power for it.  I'll have to warm up slow to get the DOMS out first, though

2009-12-11

BW: 191lbs

Sumo Deadlift
140x5,5
230x3
320x3
390x2
440x1
470x1 (PR +10lbs)


Adductors were screaming so I stopped there.  500 another time, I guess.

Deficit DL to knees (2" deficit)
320 10x2 sets (I hate these)



Heading down to the gym now for OHP and Rows.

Standing Press
barx20
135x5
150x5
170x4 (PR +1 rep)
187.5x1 (PR +2.5lbs)
187.5x1 (PP)
180x2
135x10

Chest supported Rows
215 6x3 sets

Face pulls
60x15,12,12

Close Grip Bench
205 6x2 sets

Notes:

Woohoo!  within 2.5 lbs or so of bodyweight on OHP.  Gain a little weight and I think the relative strength will go up even further, letting me pass bodyweight presses.

Good session!

Sweet deadlift man, looked easy!!!!

Sweet deadlift man, looked easy!!!!

Thanks Ben.  I'm gunning for a 525 conventional DL in the Feb DL meet.  I was seriously thwacked from a brutal program when I did the last powerlifting meet and came in 10% below what I should have been able to do.  My 475 DL should have been a breeze. I think I can avoid that next time.

2009-12-13

Reverse band OHP (Doubled minis - ~90lbs at bottom)
230x1 (Push Press - Testing)
140x5
190x5
210x5
220x3
230x1 (and just about passed out - baseline PR)
205x5

These are very different from pin press lockouts.  They force me to push my head through more for some reason.  I need to think about how to extend the bands lower.  I'm getting too much help at the bottom, I think.  Doing RB push presses would be an interesting experiment as well.

These are going to be christened Arby presses just because I think it's funny.

edit:  After the Honey-Do list (during which I bought 12 feet of chain for my soon-to-be chain yoke)

Arby Squats
230x5
320x3
410x3
480x2
520xmiss (Got folded over)
515x1 (PR +5 lbs)
460x5 (PR +2 reps)

8" step ups (right leg only)
230 10x2 sets (PR + 5 lbs)

Now for to buy Kriztsmas tree and rows after that.

edit #2: Christmas tree is in the living room, happily shedding needles.  And I am beat from the earlier stuff and the extra volume of previous days.  Rows tomorrow maybe.  Deload for the next 2-3 sessions.

Thanks Ben.  I'm gunning for a 525 conventional DL in the Feb DL meet. 

That sounds like a good challenge Wade. My goal will be 225 kg ~ 500 pounds for the next meet. Though it will be sumo. Wish you all the best for your training. Can't wait to hit the weights again tommorow.

Deload 1

V-bar pullups (touch right shoulder to bar)
5x3 sets

Double Paused Standing press
120 5x2 sets

150% squats
240x5,4

Squats +small bands
240x5
add minis
240x4

Fat man diamond pushups (pin 3)
11,12,12

Thanks Ben.  I'm gunning for a 525 conventional DL in the Feb DL meet. 

That sounds like a good challenge Wade. My goal will be 225 kg ~ 500 pounds for the next meet. Though it will be sumo. Wish you all the best for your training. Can't wait to hit the weights again tommorow.

I can't wait to see that vid. Good luck to you in your training!