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Deadlift Dave's training log


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Posted by: DLDave

Been quite awhile since I've tracked my training online, only on paper, but moving this online might add some additional motivation if others are following what I'm doing, particularly as I start to learn to train in lifting gear. I actually came across this place while researching a local gym via Google search, looks like a few others here are squatting there, including a few people that I recognize from other gyms.

Up until recently, I've lifted only raw, typically wrist wraps on heavy bench and a belt on heavy squats and deadlifts. I'm looking to do a powerlifting meet soon, so time to learn to use gear. Other than the steep learning curve just from the gear, I also typically train alone, which doesn't help, although I'm actively trying to find some partners.

For training, I loosely follow the Westside methology, with 4 days per week split into ME upper, ME lower, DE upper, DE lower, with lots of upper end work which should translate well over to gear. For those interested in Westside, Westside-barbell.com and elitefts.com have tons of good articles.

Here's where I'm currently at, weight somewhere in the 275-280 range at 6'4".
Raw: 600 sq/425 be/580 dl
Shirt: 475 touch, Metal Viking.
Suit: haven't maxed, getting 495 to box so far with straps down but really struggling with maintaining form when the suit catches just above parallel. I've hit 650 in loose Ace briefs, but the tighter suit is a different animal, at least until it breaks in (hopefully).

I'll post my workouts from the past couple of weeks to get this going. I really appreciate any input, questions, comments, or trash talk from the audience

And no, I have no idea what Deadlift Dave means. First name that popped into my head, and i like to train the deadlift since it scares the recreational gym go'er.


Posted by: DLDave

Going back to early Dec for workout log:
12/5 ME Bench

4-board press: 275 on bar + 50 suspended + blue bands 3x1
315 on bar + 50 suspended = blue bands 1x3

Blast strap push-ups: 4x10

Sled pull rows: 3 trips down and back, 70 lb in plates, concrete


Posted by: DLDave

12/8 DE Bench:

Flat bench: worked up to 335x1, 345x1
Speed bench: 235x3x6
Seated front shoulder press from pins: 225x6x3
DB Skull crushers: 50x8x3
Chest supported row: 180 in plates x6x4


Posted by: DLDave

12/10 ME Squat

Box squat (raw) worked up to 495x3
Rack dead: 545x1 (no straps), pins just below knees
Standing cable pulldown: 70x8x4
45 deg back extension: 8x3 w/45 lb plate

If I remember correctly, I had taken a week or so off from legs to help a balky hammy, thus combining squat and dead on ME day


Posted by: DLDave

12/12 ME Bench

2-board: worked up to 405x1, miss 455 when left bicep gave out
Rack lockouts: 455x5x3
Tri pushdown: 110x8x3
Bent row: 135x8x3


Posted by: DLDave

12/14 DE Lower

Speed box squat: 315x2x8
Speed deads: 315x1x6 (no bands)
45 degree back extension: 3x8 45lb plate
Pulldown abs: 70x3x8


Posted by: DLDave

12/15 DE Bench

Speed bench: warm up to 315x1, 245x3x6
Incline dumbbell press: 110x8x3
Dumbbell tri extension (to shoulder): 45x8x3
Chest supported row: 180 in plates x6x3
Side DB lat raise: 40x8x3


Posted by: DLDave

12/18 ME Lower

Good mornings: 405x2x1, 315x5x3
Leg Press: 810x10x2
EZ bar curl: 115x8x2
Hanging leg raises: 10x3


Posted by: DLDave

12/19: ME Bench

Flat bench(raw): worked up to 365x3x1
Incline barbell press: 275x3x2
Lockouts: work up to 415x5
Bent barbell row: 235x8x3


Posted by: DLDave

12/21: ME Squat

Deadlift from floor: 405x1, 495x1, miss 585 (no straps or chalk)

Bad day, was horribly distracted by outside things. Went home after this miss.


Posted by: DLDave

12/22 DE Bench

Speed bench: warmed up to 315x3, then 225x3x6
Incline dumbbell press: 110x8x3
DB Row: 110x8x3
DB Tri Extension (to shoulder): 50x8x3

Something I should mention to set the proper context. The gym where I typically do my DE bench work has dumbbells only up to 110, whereas I should probably be using 130 for some of the chest work and rows. I need to incorporate bands into this if I'm staying here


Posted by: DLDave

12/26 ME Bench

Flat bench: 365x1, 385x1
Close-grip bench: 275x8x3
DB side lat raise: 40x8x2
Chest supported row: 225 plates x5x3


Posted by: DLDave

12/27: ME Lower

Box squat: 495x1, 545x1
EZ bar curl: 115x8x2
Low pullthru: 130x8x3
Pulldown Abs: 70x8x3
45 degree back extension: 8x2, 25 plate


Posted by: DLDave

12/29 DE Bench

Speed bench: warm up to 365x1, 225x3x6
DB Row: 110x10x4
Seated front shoulder press from pins: 225x6x3

Should also mention that on speed bench, I vary my grip from close, medium, and standard from set to set.


Posted by: DLDave

1/1 ME Lower

Rack deadlift, pins halfway between floor and knees: 595x1 (chalk only), 615x1 (chalk only) 635x1 (straps), miss 655

Pulldown Abs: work up to 100x10

Body fried after the deads, so dropped rest of leg work


Posted by: DLDave

1/2 ME Bench

Shirt work (Katana): warm up to 315 raw, didn't touch 405, didn't touch 455 (inch away)
4-board shirted: 405x2x5
Lockouts: 405x5x3


Posted by: DLDave

1/5 DE Bench

Speed Bench: 245x3x8

Seated front shoulder press from pins: 245x6x3

Chest supported row: 5 plates x5x3


Posted by: DLDave

1/8 ME Lower

Box squat: 495x2x5 (suited, in monolift)

First day in the Metal Ace, and first day in awhile in monolift, so this was a very new combination, lots of variables. When the suit is catching in the last couple of inches above parallel, my knees are coming forward. My squat form has never been great, and as Matt Wenning explained to me, the suit will magnify your errors greatly. I need to fight the suit when it's pulling the knees forward and stay back.

Did band pullthrus and band abs later in the day


Posted by: Stewart20

i like your workouts...short and to the point, of course I am sure a lot of it has to do with the weights you're using

i used to train in the westside manner, however, I seemed to have a lot more volume in there than you have. Maybe if I ever went back to it again, I should try something like you are doing.


Posted by: DLDave

1/9 ME Bench

Shirt work: warmed up to 315 raw, then touched 405 and 455, miss 475 when left bicep gave out. The 475 was lowered too high, which contributed to miss

Side DB lat raise: 30x10x4

The bicep thing while benching is getting worrisome as it's happened now during last 2 PR attempts. Maybe a pattern here as I had bar too far over face both times.


Posted by: DLDave

Quote:
Originally Posted by Stewart20 View Post
i like your workouts...short and to the point, of course I am sure a lot of it has to do with the weights you're using

i used to train in the westside manner, however, I seemed to have a lot more volume in there than you have. Maybe if I ever went back to it again, I should try something like you are doing.
Well one reason for the shorter ME Bench workouts is that I'm driving pretty far in order to bench with a partner, so we hit it hard and fast so I'm not away all day. Honestly, I should brush up on my Westside standard template to see how far away I've gotten. Louie does advise to keep workouts to an hour due to declining testosterone rates after an hour, and I'm usually right around an hour give or take 10 minutes. For bench days, I usually try to hit a chest exercise, then either an incline chest or direct shoulder, then some sort of row movement and finish with tricep work. One of the Westside guys directed me to do band tricep pushdowns every day as a mini workout to bring lockout up, so I do occassionally skimp on the tricep work during full workouts if I'm short on time.

Also, I am only listing working sets, no warm-ups. I warm up with multiple sets for everything, usually starting with an empty bar for bench, squat, and deads, and increasing 45-50 per set for bench, and might jump 90 pounds after a few for squats and deads. I believe this has really helped prevent injuries as I get older, although it does lengthen workouts a bit and may actually tire me a bit for working sets.


Posted by: Stewart20

i don't think you are too far off from the template, it's just that everyone does things a little differently I guess. when I was doing it, I was working out by myself in my basement gym, so I understand why you are traveling to have a partner, cause man, any type of powerlifting workout by yourself just sucks. I managed a respectable 375 raw bench, 450 deadlift and 385 squat, all raw, all by myself. I know if I had a partner or partners and went to a hard core powerlifting gym, I could have easily had over a 405 bench and 500 deadlift without doing anything special, just having the extra motivation and expertise.

I am currently doing my own twist on a 5x5 workout, talk about volume...heh. I do miss those heavy deadlift attempts though, and someday will probably go back to it, although, now I feel that if one is not going to compete, there really isn't a reason to do heavy max attempt stuff. What good is it, just to say I can?


Posted by: soxmuscle

Solid numbers, mang.


Posted by: Stewart20

by the way, 6'4", 280 that is pretty damn large man


Posted by: DLDave

Quote:
Originally Posted by Stewart20 View Post
i don't think you are too far off from the template, it's just that everyone does things a little differently I guess. when I was doing it, I was working out by myself in my basement gym, so I understand why you are traveling to have a partner, cause man, any type of powerlifting workout by yourself just sucks. I managed a respectable 375 raw bench, 450 deadlift and 385 squat, all raw, all by myself. I know if I had a partner or partners and went to a hard core powerlifting gym, I could have easily had over a 405 bench and 500 deadlift without doing anything special, just having the extra motivation and expertise.

I am currently doing my own twist on a 5x5 workout, talk about volume...heh. I do miss those heavy deadlift attempts though, and someday will probably go back to it, although, now I feel that if one is not going to compete, there really isn't a reason to do heavy max attempt stuff. What good is it, just to say I can?
Those are good numbers to generate by yourself in a basement gym. But you're right, a good environment really increases your potential gains, and partners are even more helpful

And I hear ya about 5x5 and volume. Been there, done that. It works well for gaining strength, but it has always caught up with me after a not very long period of time. I'll probably jump back to it at some point to change things up, but I've found that it's not for me long term.


Posted by: PeteTheGreek

Where do you train?


Posted by: DLDave

I'm a bit all over the place right now. I'm benching in a guy's garage gym right now, driving pretty far to get there so I don't make it every week, so it's not a long term solution. World on Sawmill is 5 min from my house, and I try to hit there once a week for legs to use their reverse hyper and GHR, and my DE days at the new foo foo place down Sawmill (blame the wife), where I'm the circus freak moving real rubber-coated weight. I just talked to Dan down at Lexen this week about getting into one of his public squat groups if nothing else works out. That's actually how I came across this place, Google search for Lexen to see what kind of guys are going there.


Posted by: PeteTheGreek

We bench heavy at Worlds on Sundays at 8:00 AM. Get your ass in there with us. We squat Fridays at 3:30 at Lexen. There's a crew of about 6 using two monolifts. I'm sure Dan can let you in. I think he has a Friday morning squat crew as well as a Saturday crew.

I normally pull every other Tuesday, either at Lexen or Worlds, depending on my work schedule, usually between 4:00-5:00 pm. Some of the other guys I train with pull every week. We do speed bench work and shoulders on Thursdays at Worlds between 4:00-5:00 pm, depending on work schedule.

I live in Big Bear Farms, about 5 minutes from the Worlds. Stay away from Lifetime, it's toxic there. Get your ass in there with us.


Posted by: PeteTheGreek

We have 3 full meet lifters and a bencher in our group. We're all over 40. We have a 198 with best lift of 700-425-580, a 275 with best lifts of 775-435-575 and I'm at 675-525-595. Our bencher is a 165 and he goes 365 raw. We're always looking for young guys to train. Except for the bencher, we're all certified gear whores so we can help you with your equipment.


Posted by: DLDave

Thanks for the offer. Will you guys be there this Sun? I'll probably take you up on it, at least the heavy bench day to start, if you don't mind me struggling to learn the shirt. Do you guys get in the shirt every week, or just leading up to meets? 3:30 Friday may be a bit difficult with my work schedule, but I'll see if I can make that work as the suit help would be invaluable. Dan has a Sat morning crew as well down at Lexen, no clue how many guys.

And toxic is pretty much spot on, although throwing in the earplugs and ignoring the surrounding idiocy as much as possible helps. And I'm hardly young in years at 35, but only a few years continuous serious lifting under my belt.


Posted by: PeteTheGreek

We'll be there on Sun at 8:00 am. We shirt up pretty regularly.


Posted by: DLDave

Cool, this Sunday it is then.

After reading through your log and now knowing what neighborhood you live in, I'm sure your neighbors love you for dragging your sled around Big Bear Farms. I live south off Sawmill a few miles right behind Chapman Elementary, so I either sled pull on their playground or soccer field, depending on how much noise I want to make.


Posted by: DLDave

1/11 Squat

Squat, straps down: 405x5x2, 455x2x2, 495x2x2

GHR 8x3

Reverse Hyper: worked up to 185x6

Intended to not go too heavy today in order to focus on form in the suit, and I also squatted once semi-heavy this week.

Hips were very tight today during warm ups, never did get them completely loose. Put the suit on at 405, kept the straps down except for one set, think it was at 455, but straps were tight and I didn't feel like dicking with it since I was alone. Things felt much better in the suit today, I focused on keeping my knees back once the suit caught. I did discover a trick though. The suit seems to be much easier as the weight increased. I don't know if this is really because the weight physically makes the suit easier, or if it's because I focused much more at higher weights to keep from getting crushed. Unfortunately it took me so long to get loose that I finally stopped after a 2nd 495 set or I would've been in the gym all day. The odd thing is, this is still a weight I can hit raw with ease. So anyone that says that you can throw a suit on and add a few hundred pounds to your raw lift automatically, I beg to differ. Oh, and I suck at reverse hypers if I don't do them week in and week out.


Posted by: DLDave

1/12 Extra day

Got some extra time in today to hit abs since I didn't have time yesterday and also a bit of low impact cardio for GPP/leg recovery.

Treadmill: 10 min, 2.8 mph
Stationary bike: 20 min, 70 rpm
Pulldown Abs: worked up to 100x10x2
Hanging leg raise: 3 sets of 10


Posted by: DLDave

1/13 ME Bench

Flat bench: 315x3, 365x1x2

Floor pin press: worked up to 555x3 for 1 set

Chest assisted row: worked up to 4 plates for 2 sets of 5

First day training with PetetheGreek, Seanp156 and crew. Good crew with some strong benchers, I'll be back for more as the help will be invaluable.

Was hoping to get into the shirt today, but didn't happen. Left bicep was really acting up today, started really feeling it at the 315 set and getting worse at the 365 sets, so I called it quits after the 2nd 365. It appears that this is a bicep tendon issue, hopefully just a strain and not a more serious tear. The frustrating thing is that I have no problem pressing the weight back up, just a very sharp pain during eccentic phase when the bar is about halfway to chest, which causes me to lower very slowly so that it doesn't completely give out. Looks like I'll be taking it easy on upper body work until next weekend and spending plenty of time with the ice bag. I also need to go back through my log and see what I started doing differently when this first came up.


Posted by: Seanp156

Quote:
Originally Posted by DLDave View Post
just a very sharp pain during eccentic phase when the bar is about halfway to chest, which causes me to lower very slowly so that it doesn't completely give out.
That sucks, I was wondering why you lowered the bar so slowly when I saw. I think Pete had the same thing going on with his bicep for a while, hopefully it goes away soon.


Posted by: PeteTheGreek

This one is baffling. I could still bench when I tore mine, but I couldn't do any curling or rowing movements. The thing about bicep tendon tears is that it usually results from repetitive movements over time, then it blows off if you try something like a heavy deadlift. The good news is that the recovery is pretty quick, even if it needs to be reattached.

Try to find some exercises that don't aggravate it. Try shoulder pressing, inclines, declines, board presses, etc. See if reverse band benching helps. THis takes the load off the eccentric. Ice it 3-4 times a day and do a lot of light band curls, a couple hundred a day. Ultrasound treatments also helped my recovery.


Posted by: DLDave

Thanks Pete, I hadn't thought of doing band curls to help but I'm sure that will help. Ice has helped a whole lot today.

Searching Google has led to quite a few links relating bicep tendon injuries to the bench press, sounds like it's not so uncommon since the bicep tendon is compressed during the eccentric. In fact, some bench-related shoulder injuries are actually injuries to the upper bicep tendon as the bicep tendon attaches in the front of the shoulder as well as the front of the elbow, where I'm experiencing my issue. I can't help but wonder if my form is breaking down under heavy load as the 2 times I've had the issue were 2 of the 3 times I've gone about 450 recently. I'm pretty sure today's issue was just an extension of the aggravation from this past Wednesday.


Posted by: PeteTheGreek

Yeah but you don't have any shoulder pain? Reading back thru your logs it looks like you're benching and squatting too heavy, too often. You just benched heavy 3 days ago. I would stop doing the heavy singles on DE bench day and just stick with the triples, something light in the 225 range. We usually don't go over 185.

Straight bar squatting will aggravate the shoulders, elbows and bicep tendon as well. We squat with a straight bar maybe once a month. The rest of the time we're using the hatfield bar or the cambered bar from hell. If you're squatting with a straight bar on Saturday, you don't want to try to bench heavy the following day.

To get through this injury, I would take a light weight, say 185 or 225 on DE day and do sets of 10-15. On ME day, pick an exercise that doesn't aggravate it and go heavy. On Labor Day I injured my collar bone/trap and couldn't do any flat benching for about two months, but I was able to do inclines and military, so I hammered those until the injury healed. Youll be surprised how much of a carry over there is from military pressing to flat benching. If you can still military press, I would hit those hard. Seated, standing,etc. I even did seated military pin presses in the rack to maintain my lockout. I set the pins at about 3 inches below lock-out. It sure looked stupid but it worked. Just find something that doesn't hurt. Welcome to old age.


Posted by: DLDave

Nope, no pain in the shoulder at all. You're right, I don't know why the hell I've been working up a heavy single on DE bench day for the past month. Obviously it's catching up to me. The extra squats have really only been recently while trying to get some time in the suit. That didn't help since that did aggravate the bicep on Friday, but it hasn't been a regular habit as I had hardly squatted at all since mid-December. I guess there's another reason to not go to that toxic place, no choice but straight bar for squats. Thanks for the tips, we'll see how things work out with some rest and ice before DE Bench day comes up.


Posted by: PeteTheGreek

They allow you to squat at Lifetime? We should all go there with our gangster gear, horse liniments and chalk and see how fast we can get kicked out


Posted by: DLDave

I got a special waiver to squat in their bicep curl racks. Adding bands brings some very interesting looks.


Posted by: Stewart20

Question for ya Dave.....how do you rotate your exercises on each of the days? what is the determining factor of when you do what? What I mean is, I know about rotating the ME exercises, but how do you rotate the accessory movements? Is it just what you feel like doing on a particular day? I ask, because I like to keep some sort of progression in my lifts, and if I am doing different exercises every workout, it makes it difficult to gauge progress, know what I mean?


Posted by: DLDave

That's a good question Stewart, one that I've been giving some thought to lately. I used to do pretty much the same accessory work for the same day each time around, changing up occassionally but no set schedule. My log may reflect a change to that as I changed up for a period not long ago, where I was changing the accessory stuff pretty much each day. What I think I may end up doing now is sticking with the same thing for three weeks, and then rotate. Some reading I did recently suggested this method but also stated to not try to beat the log book each week on the accessory work, but to just increase the weight when it felt like it was time. Remember, the accessory work is used to increase the core lifts in powerlifting. Nobody is competing in heavy lat raises or skull crushers. Of course, these are just my current thoughts, I'd like to hear from others if they're reading along.


Posted by: Stewart20

i hear you on the "not beating the logbook on accessory work" thing, unfortunately, I think there will always be that drive to do better on them regardless. I like your 3 week suggestion, I just wouldn't like it if I was using say, a close grip floor press as an accessory and the lift went up each of the 3 weeks, I wouldn't want to leave it. What I used to do was pretty much use the same accessory exercises with the plan of ditching them if they started to stall out or if I felt overuse issues from them. Of course, I wouldn't go to failure on them, and using this method, I never got to the point where I had to change them (I have done these types of workouts for blocks at a time, not continuous, so it might have been 5 or 6 weeks of steady improvements)

I've been thinking about going back to this type of training, and I like your template as you have been doing it. I was just trying to follow how you set up your exercises and I couldn't, lol, so that's why I was asking.

So now, do you rotate your ME exercises weekly? And do you only do either the squat/DL/GM ME exercise once a week, or do you squat and DL heavy in the same week (I know some people do that)


Posted by: DLDave

You probably couldn't follow my set up because it has been so random lately.

On the ME lower body stuff, I have one heavy day per week and rotate heavy box squat, heavy rack deadlifts, and heavy good mornings. I don't do the heavy good mornings with each rotation. On DE lower day, I'll usually do speed box squats and speed deadlifts in a single day but not always. I also might do lighter good mornings rather than squats . For ME Bench day, it's usually some sort of board press, or if I'm someplace with no boards I'll work up to heavy singles. I very occassionally will go with heavy inclines rather than flat bench, but this is rare. This is usually followed by some sort of lockout work and then heavy upper back, or I may go with light shoulder work and tricep work instead of the lockouts as those are a bit rough on my wrists. DE bench day is usually speed bench, followed by either heavy incline or heavy shoulder presses, and then upper back and tris. Something I was told by a Westsider is try to do twice as many total reps of upper back as bench reps on bench day, and this adds up on DE day as I'm at 24 bench reps, so this usually falls short.

When I'm doing things correctly, I have only 1 heavy ME upper and 1 heavy ME lower per week. When I'm being dumb like recently and go heavy more often, I end up injured, like now, and this will stall progress eventually anyways even without an injury as your CNS will be shot. Younger guys may be able to get away with it, or you could give it a shot with a very liberal use of deload weeks.

All that said, training in gear is going to change this up for me as I'm going to have to get in the gear more often initially to learn it. This means my ME days will probably be less varied as I'll need to do heavy shirt bench and heavy suited squat pretty much once a week. This probably also will result in putting a heavy deadlift day in the same week as heavy squat occasionally. I'll look to PeteTheGreek to help with this part, he's been at this much longer than I.


Posted by: Stewart20

ok, well then you learn from Pete and I'll learn from you cause I am pretty sure you have been doing this longer than I have. I am 33, so I feel your pain on the getting old thing, of course, it always sucks that I got into lifting so late in my 20s wasting away those prime late teen early 20 years for lifting, but in my defense, I don't think it was as popular back then as it is now

If I choose to do this, I am definitely going to be using that brief outline you just posted, simple and to the point, although, since I am not using any gear, I will probably change a few things around, as I don't think I need things like lockouts as much as you guys do, I could probably replace them with some DB presses and inclines.

But in any event, thanks for your help and good luck with that injury healing quick


Posted by: DLDave

You're right, lockouts would have limited value with no plans for a shirt. You could also replace these with closegrip bench after your heavy bench, which would give you a more complete range of motion while working tris.


Posted by: Stewart20

Quote:
Originally Posted by DLDave View Post
You're right, lockouts would have limited value with no plans for a shirt. You could also replace these with closegrip bench after your heavy bench, which would give you a more complete range of motion while working tris.
I used to have a rather intricate plan for what exercises I did according to what the ME exercise was, but I think, for simplicities sake, I would go more basic for another run at it. I would probably pick one exercise to use as an accessory for the ME day and the DE day and run it till I stall. I really want to include inclines in there, but let me ask you a question. Which do you think has the better carry over to RAW flat benching, inclines or OH presses?


Posted by: DLDave

Personally, I think they're equally important, thus I rotate these. However, if I were forced to choose one, I would say incline bench is more directly applicable to raw flat benching. OH press is definitely important as well as it will directly hit the delts rather than the incline which recruits chest into the movement.


Posted by: DLDave

1/16 DE Bench

Speed Bench: 185x3x8 (grip varied close, medium, standard)

Incline DB press: 110x8x2

Overhead rope tricep extensions: worked up to 80x8x2 (haven't done this in at least a year, so took awhile to find the right working weight)

Took is fairly easy today after 2 full days off to help the bicep thing. I dragged the sled around yesterday to help offset skipping DE Lower day, forgot to log that. Bicep felt a bit tight but no pain, which is good. Hopefully I'm just being too cautious as things felt mostly normal, I'll turn it loose this weekend if it doesn't head south before then. Did something different for triceps to hopefully keep some load off of the elbow area, skipped rows for the same reason.


Posted by: DLDave

1/18 ME Lower

Hatfield bar squat (w/ suit): worked up to 495x2 for 2 sets (1 set straps down, 1 set straps up)

Glute Ham Raise: 3 sets of 8 bodyweight

Pullthru: 80x8x3

Hammer Curl: 30x12x3

Today's theme was either "I remember that I hate the Hatfield bar", or "Let's see how many things I can forget to do". Squat form really sucked, forgot just about everything at one point or another, from holding air, to pushing knees out, to keeping back tight. I think the Hatfield bar had a lot to do with it, just didn't feel stable with it, so I stopped before I really made a mess. Wanted to push the weight higher as the suit seems to be getting broken in, but didn't want to aggravate the bicep with a straight bar. Threw in some low weight, high rep hammer curls to help the bicep tendon. No pain, iced immediately after and no soreness. Hopefully this thing is almost behind me as it's been pain free for 5 days.


Posted by: PeteTheGreek

The hatfield bar is a pain in the ass. It's very hard to sit back with it. It forces you to squat straight down instead of sitting back. I wouldn't try to learn using a suit with this bar because you need to learn how to sit back with the suit. We usually go raw or wear loose briefs with this bar.

Also, take a few weeks off from heavy benching and ease the bicep thing back into it. No sense blowing a tendon off if you're not training for a meet.


Posted by: PeteTheGreek

Quote:
Originally Posted by DLDave View Post
1Today's theme was either "I remember that I hate the Hatfield bar", or "Let's see how many things I can forget to do".
The only thing you need to remember is "I'm taking a shit". squatting is just like sitting down on the toilet


Posted by: DLDave

1/20 ME Bench

Flat bench (raw, full ROM): 315x3

Flat bench (3 boards): 365x1x2

Tricep cable pushdown w/ rope: 80x12x3

Chest supported row (wide grip): 3 plates x8x3

Didn't go extremely heavy as I didn't want to push the bicep thing. No pain, felt a bit tight but not bad. Forgot my elbow sleeves, which I want to try to see if it helps. Pete said my left elbow was flaring on the 365 sets, which makes me wonder if that might be the cause or contributing to the issue, if it's not just me compensating for it. Did some extra stretching before and after, and will be icing off and on for the next few hours as that seems to have really helped.


Posted by: DLDave

^^ I forgot the 405x1 3-board set as well, don't recall if this was in addition to or instead of that 2nd 365.


Posted by: DLDave

1/22 Back

Rack Deadlift, pins 3" below knees: 585x1, 635x1, 675x1 (new PR)

Wide-grip pulldown: 170x8x3

Pulldown Abs: 100x10x1

45 degree back extension: 45 lb plate x8 x3

Going to change up my split a bit for a few weeks and see how it works out. Barely got the 675 rack pull locked-out, but it went up fairly smooth and not terribly slow, although my neck felt like it was going to explode at lock-out. Bicep felt a bit tight during warm-up sets, right around the 315 set, but no pain at all and didn't notice it at all during the heavy work sets.


Posted by: Stewart20

now that is some nice pulling dave. I can't imagine getting that much weight, I will be happy with 500, lol.


Posted by: DLDave

Thanks Stewart. It wasn't too terribly long ago when I was just getting past 5 plates on these, just keep at it and you'll get there too.


Posted by: DLDave

1/23 Bench Accessory

Bench reps: 225x15x2

Lockouts on bench: 495x5x2

Side lat raise: 40x8x3

Probably going to have to insert a rest day in between heavy back day and this one with this split as I just couldn't get my shoulders loose. Skipped doing a 4th exercise because of this. Lockouts were probably a bit too low, more like half ROM bench, but I didn't feel like stripping the bar to raise it up.


Posted by: DLDave

1/25 Lower

High box squats, medium stance, raw: 405 for 3 sets of 5

SLDL: 315 for 3 sets of 5

Hammer Curls: 40 for 3 sets of 12


Legs still feeling the heavy deadlifts from earlier in the week, so took it a bit easy on the squats. My squat form has gone to hell anyways. Felt no bicep issues with the high rep curls, hopefully this BS is behind me.


Posted by: DLDave

1/26 Extra Lower Accessory day

Stationary bike: 30 min, ~70 RPM

Standing Ab Pulldown:
70 for 1 set of 10
85 for 1 set of 10
100 for 3 sets of 10

Hip Adductor: worked up to 165 for 3 sets of 8

Hip Abductor: worked up to 165 for 3 sets of 8

Added some direct hip work as recommended to me a few weeks ago by one of the Westside guys to help with a wider stance squat, I've just been slacking in picking it up, mainly because these machines are always in use. Spot reduction of women's hips, interesting concept ;-). Should have done it yesterday on squat day as I have a feeling I'm going to be paying for it tomorrow. Wasn't sure if I should go heavy or light with these, so of course I went with the entire stack. Wonder if there are any band exercises to replace these. to


Posted by: DLDave

1/27 ME Bench

Flat Bench:
365 for 3
405 for 1
405 for 1 2-board

Rack lockout, on bench:
315 for 5
405 for 5
455 for 3, 2 sets

Heavy abs
3 sets of 10

Wore APT elbow sleeves to help with the bicep, which felt mostly fine, a bit tight but no pain even on the heavy bench work. Lockouts were a few inches more range than a normal lockout, but were still effective for triceps as no chest was involved. Surpringly, not feeling any of the hip work from yesterday.


Posted by: carsto

mate you are one hard mofo. how long did it take you to get such good results??


Posted by: fUnc17

Solid benching dave... what do you weigh?


Posted by: DLDave

carsto, I've been lifting heavy on a dedicated consistent schedule for around 3 years, focusing on core lifts for low reps with heavy weights to increase 1RM. Prior to that, I didn't do much for previous 2 years as I got lazy when the first kid arrived, when sleep became rare and excuses were easy. Before that, it was a handful of years after college doing random bodybuilding-type workouts in a semi-consistent schedule with no real plan.

fUnc17, I'm currently right around 280, I've put on about 10-15 pounds over the winter with increased calories while trying to hit the weights extra hard. I don't plan on going much above where I'm at currently as I'm getting older and general health will become an issue, and I imagine I'll drop a bit over the summer when outdoor activities in Ohio are again possible.


Posted by: DLDave

1/29 Deadlift

Deadlift with mini-bands choked twice around the bar. The bands add about 50 lb of tension at the start and 90-100 lbs at lock-out:
315 X 2
365 X 2
405 X 1
455 X 1 (w/straps)
495 X 1 (w/straps)
may have done a 515x1 that didn't completely lock out, was seeing stars by this point
365 for 2 sets of 2 (no straps)

Cambered bar chain suspended good mornings with avg band choked around bottom of rack. The avg band adds about 40-50 lbs tension at lock-out:
225 X 5
275 X 5
315 X 3

Barbell curls: worked up to 105 for 3 sets of 8

Copied most of what PetetheGreek posted as I lifted with those guys today at Lexen Extreme, a place slightly more hardcore than Lifetime ;-)

Wasn't a great day in the deadlift for me, losing grip on left side at about 100 pounds less than I usually do. And the bands caused me problems at lockout, which was the whole reason why I wanted to hit the bands today. I rarely have problems at lockout, the bands are a whole different dimension. And I'm not sure I fully locked out any of those heavy sets, seemed like it took forever to get the last couple of inches against bands. Need to continue focusing on form and bar path, having the eyes of experienced training partners certainly helps. And those good mornings from hell kicked my ass.


Posted by: DLDave

1/31 DE Bench

Speed Bench
185 for 8 sets of 3, varying grip width

Seated front shoulder press
225 for 3 sets of 8

Seated plate-loaded row
180 x 8
270 x 8
360 x 8
450 x 8

Lower back still very tight from pulling this week, so took a couple of sets on bench to get it loosened up. Kept speed bench a little lighter than usual to focus on form as I'm planning to get in the shirt this weekend if things go well with the arm. Ran out of time to do triceps, so will do a couple hundred band pushdowns tonight.


Posted by: DLDave

2/1 DE Lower

Low box squats, cambered bar (75 lb bar):
390 for 2 sets of 3
440 for 8 sets of 3

Pull-thru:
3 sets of 8

Decline sit-ups with 2 mini-bands:
3 sets of 8

Not a bad day with squats. Using a monolift helps when you're struggling with form, don't have to worry about having to setup after walk-out. Having training partners shouting audible reminders is also a huge help.


Posted by: DLDave

I apparently am math-challenged today. The above squat sets should read as follows:

345 for 2 sets of 3
395 for 8 sets of 3


Posted by: DLDave

2/2 Cardio/Grip work

Stationary bike: 30 min, 70 RPM, ~5.5 miles

Hex dumbbell holds:
15 lb for 2 sets of 15 seconds
20 lb for 2 sets of 15 seconds
25 lb for 1 set of 15 seconds

Reverse barbell curls
Bar for 3 sets of 8

Barbell static holds
135 for 30 seconds
225 for 30 seconds
315 for 15 seconds, 2 sets

Added some direct grip and forearm work to help with grip on deadlifts. Probably did a bit too much today as grip was shot by the time i got to the static holds, and the lack of chalk didn't help. I'll probably limit this to 2 exercise per day, 2 or 3 days per week. On the cardio, the main focus is not fat loss but rather GPP and also help with leg recovery. I've found that doing low impact cardio the day after leg work helps my legs recover better, whether I do bike, sled pull, or elliptical. Also picked up a 36"x6" foam roller from EliteFTS for self-myofascial release and used it for first time last night, seems to have really helped as legs and lower back felt fresh this morning.


Posted by: DLDave

2/3 ME Bench

Flat bench (raw):
315 for 3 reps
335 for 3 reps
225 for 20 reps

Floor lockouts:
315 for 5 reps
405 for 5 reps
455 for 5 reps
495 for 3 reps

Heavy Abs
3 sets of 10

Dumbbell Row:
85 for 8 reps
110 for 8 reps
120 for 8 reps
130 for 8 reps

Bicep area tightened up when weight got heavy on bench, so shut it down a bit early before it became painful. Interestingly, no pain at all on the 20 rep set. Added some upper back work as I couldn't remember when I did it this week.


Posted by: DLDave

2/5 DE Lower

Speed Pulls:
365 for 6 sets of singles

Hip Adductor/Abductor:
90 for 4 sets of 15 on each

Hex Dumbbell Holds:
20 lb for 2 sets of 15 sec
25 lb for 2 sets of 15 sec

45 deg back extension:
45 lb plate, 3 sets of 8

Tried a double overhand hook grip on the pulls today for the first time to take some pressure off of my arm. It really smashes the thumbs, but also seems to put me in a better position to pull. This will be interesting to see if the thumbs hold up if I try this with a near max weight.


Posted by: DLDave

2/8 Squat

Box Squats with cambered bar:
380 for 2 sets of 3
420 for 3 sets of 3
470 for 3 sets of 3

45 degree back extension:
3 sets of 10 with kettlebell of unknown weight

Decline Abs:
3 sets of 10

Missed a meal this afternoon and was low on water intake today as I was busy at work, so I was low on energy after squats. Note to self, don't miss meals on squat day.


Posted by: DLDave

2/10 ME Bench

Flat Bench:
315 x 3
365 x 3
Added Inzer black double denim
405 x 2 (2-board)
405 x 2 (1-board)
405 x 0 (no boards, dumped)
405 x 2 (no boards, touched)

Rack lockout, bench:
225 x 5
315 x 5
365 x 5
405 x 5
455 x 2

First day in a shirt in awhile, first day in a denim period. Biggest adjustment for me is going to be touching low in the denim without dumping the bar (as happened on the first 405 set). As PeteTheGreek described to me, will have to really tuck elbows with upper arm parallel to floor and lower arm perpendicular to floor with wrists in line with elbow. This particular shirt is purposely loose so I can work on shirted form without having to use huge weights to touch. This will get me through the next few weeks but I'll need to go tighter afterwards. If only someone at Inzer would return an email so I can get the actual sizing on this shirt (I traded for it).


Posted by: Witchblade

You're one strong mofo.

I may have missed it, but is there a specific reason aside from fun that you're focusing solely on strength?


Posted by: DLDave

Nope, didn't miss it as I don't think I posted that. It's been mostly for the fun of beating personal goals, but I'm hoping to compete in a PL meet this spring if I can learn the gear reasonably, which will give me a whole new level of personal goals to work towards. When I got back into lifting a few years back, it was mostly to get myself back into shape after a few years off. The more I kept at it, the more personal goals I kept beating, so I figured I should do something useful with the hard work and set some tangible goals besides having big gym lifts.


Posted by: Witchblade

Got it.

If you're going to compete in powerlifting, gear is absolutely crucial.


Posted by: DLDave

Absolutely. Fortunately I have all the gear needed, just a matter of getting enough time in it to learn it. Fortunately I have some good training partners now that know their stuff.


Posted by: DLDave

2/12 Deadlift

Reverse Band Deadlift:
515 X 1
605 X 1
655 X 1
705 X 0 (miss just short of lockout)
705 x 0 (lost grip just off floor)
565 for 3 sets of 2

Hammer Curls:
30 x 10
40 x 10
50 x 10
55 x 10

Barbell curls:
65 X 8
85 X 8
105 X 8

Standing ab pulldowns:
120 for 3 sets of 10

Used double overhand hook grip again, which worked surprisingly well at higher weights as grip wasn't an issue until some skin tore off. Created and subsequently tore a blister on thumb on the first 705 attempt, which caused me to lose grip on the 2nd attempt. Cut the leg work short as I've been advised that I'm doing heavy squats on Friday in full gear.


Posted by: Stewart20

what does the reverse band do? Does that make it easier off the floor and harder at lockout?

how's the thumbs feeling? I remember creating and subsequently ripping a huge blister off my pinky one time when I was deadlifting and it just messed me up for weeks until it healed properly.


Posted by: DLDave

Yes, the reverse band reduces the weight off the floor, somewhere around 120 lightened at floor, and then you lose the band completely about halfway up. You basically choke the bands around the safety pins in a power rack, and adjust height of those so that the bar comes out of the band about halfway off floor. This allows you to work lockout with higher weight than a full range pull. This was the first time I've done them, they seem to be effective as I'm probably not attempting a 705 lockout any other way.

Thumbs aren't too bad, the new hook grip hasn't caused a lot of pain but rather just a raw skin feeling since the skin isn't used to the increased pressure. The blister isn't surprising, I've fought hand blisters with finger pressure changes going back to when I played baseball in high school and college, palms ripped open every spring training from the bat and fingers from ball seams. I'm sure I'll get one on the other thumb soon, hopefully sooner rather than later, then they'll be good. Fortunately I have a week off coming up soon as I have business travel, so this one should heal up before I pull heavy again.


Posted by: Triple Threat

I've got to start paying closer attention to new journals. Not sure why it took so long to see this one. I see some very serious training going on in here. Well done! It's not surprising to see Stew in here.


Posted by: Stewart20

Quote:
Originally Posted by Triple Threat View Post
I've got to start paying closer attention to new journals. Not sure why it took so long to see this one. I see some very serious training going on in here. Well done! It's not surprising to see Stew in here.
I know where it's at

Dave is an animal....would love to see you post a pic so we can get an idea of what someone as big as you are looks like


Posted by: DLDave

Heck, nothing too special going on here. You guys should be following PeteTheGreek's journal too as I've been training with him for a month and still trying to catch him, and he's a few years older and 50 lb or so lighter.


Posted by: PeteTheGreek

Check this video. Note the starting position of the bar. Bar is over the belly and comes straight down instead of at an angle. Forearm is perpendicular to the ground/elbows directly under the wrists/elbows tucked.

Training Footage From Gym 365 | Powerlifting Watch


Posted by: PeteTheGreek

Would be nice if the spotter let go of the bar though


Posted by: DLDave

Thanks Pete. Other than the elbows not tucking enough, what are my arms,elbows doing wrong? It's hard to visualize since I can't actually see what I'm doing. Also, if my wrists are cocked back at the bottom, what do you think is causing what you guys say is a near dump? Something doesn't feel right at the bottom, it doesn't feel like I'm dumping it but something does happen before I press, like there's hitch or something before I get it in the groove to press back up.


Posted by: PeteTheGreek

You just need to get used to benching with a different groove. I benched high with elbows flared for almost twenty years. Then I had to completely change my form, like learning to walk again. You need to tuck your elbows in some more and bring the bar down a little lower. With your long range of motion it looks like you're going to dump the bar when you're getting close to touching. Just keep tucking harder as the bar gets closer to your belly and it shouldn't be a problem.

Also, that shirt is too loose. When i got my first Karins, it took 6 sessions to get any weight to touch. Keep working with it until you get the groove down then get the chest plate tightened up.


Posted by: DLDave

Getting caught up

2/16 Squats

Parallel box
495 for 5 sets of 2

45 degree back extension
45 lb plate, 3 sets of 10

EZ Bar Curls
95 for 3 sets of 15

Missed heavy squat day on Friday, which I'll have to pick up next week, so squeezed in some moderate work on Saturday.


Posted by: DLDave

2/17 Bench

Flat bench
225 X 3
275 X 3
315 X 3
Added loose Inzer Double Denim
365 X something (don't remember wtf I did with this set, was more to practice liftoff/handoff)
405 for 3 sets of 2

Floor press lock-outs:
405 X 5
455 X 3
495 X 5

Tricep Rope:
100 for 2 sets of 15
150 x 10

Ab crunch machine:
3 sets of 10

See comments above from me and PeteTheGreek for additional info on the shirted bench work. Continuing to work on shirt groove with moderate weight. Also, first bench day in about a month where there was absolutely no discomfort with the left bicep, so hopefully that shit is behind me.


Posted by: DLDave

2/19 Back work

Speed pulls:
365 for 8 sets of singles
365 for 1 set of 8

Dumbbell row:
110 for 3 sets of 10

Hammer curls:
30 x 10
40 x 10
50 x 10

Pulldown Abs
3 sets of 10

Schedule is going to be a bit screwy over the next week or so as I am traveling out of the country next week, so trying to squeeze in the important stuff when I can on non-heavy days. Switched between overhand hook grip and alternating grip on pulls as thumb hasn't fully healed from blister, which didn't make a difference as this weight isn't much of a challenge for singles (thus using it for speed).


Posted by: soxmuscle

singles, deuces (not taking a shit) or triples.

which do you prefer when speed deadlifting?


Posted by: DLDave

I almost always do singles on speed dead days. This allows me to focus on a full deadlift movement as it would be in competition, including setup, and then just grip it and rip it from the floor, wait 1 minute, then repeat. The setup wouldn't be the same if doing another rep or two on that set. I normally pull heavy every other week, so I'm getting plenty of deadlift reps in my training.


Posted by: soxmuscle

I think I'm going to start doing more singles. Thanks, mang.


Posted by: DLDave

Really focus on ripping the bar off the floor as fast as possible. This has had good carryover to heavy deadlifts for me.


Posted by: DLDave

2/20 DE Bench

Speed bench
225 for 8 sets of 3 (varying grip)

Side lat raises
20 x 10
25 x 10
30 x 10
40 x 10
50 x 8 (nothing left)

Seated dumbbell shoulder press
55 x 10
65 x 10
75 x 10
80 x 10

Tricep extension w/ EZ bar
75 x 10
95 x 10
115 x 10

Speed bench wasn't so speedy as I was focusing on tucking elbows and touching low as best I could since I was solo. Been awhile since I had done dumbbell shoulder presses and didn't have my log book to reference, so worked up to what felt like a good weight. Probably had more in me but thought 4 sets was good.


Posted by: stubborngrl

thanks for coming by to my journal..
how do you vary grips on the speed bench?? one set cgb? one wide??? etc..

and, is the bicep injury a long term thing?


Posted by: DLDave

I usually do 6-8 sets on speed bench, and when I vary grips I'll do one set close, the next one medium, and next wide (index fingers on rings), then repeat. Or I'll do 2 close, 2 medium, etc.

The bicep injury was about a month long thing, appeared to be a strained tendon, right at the bottom of the bicep. It was only painful on bench press, and only one specific spot about halfway down when lowering the bar. A smart person would've taken some time off, but I'm stubborn and was trying to make it until end of Feb when I have a week off anyways due to travel. The past 2 weeks I've taken it easy on non-heavy days and switched my deadlift grip to a double over-hand as the bad bicep was the hand that is normally the underhand grip. No idea what caused it as it's never been an issue before this.


Posted by: soxmuscle

Impressive DB shoulder presses. I know you're a strong guy, but 80's for 10 with ease is nice.


Posted by: DLDave

Thanks sox. Funny thing is, I was so tight after the lat raises that I barely got the 55 lb set, so wasn't sure i'd even finish the 65 set. Things loosened up though.


Posted by: soxmuscle

Sometimes that happens.

I didn't even realize you're from Columbus, Ohio. My roommates girlfriend is from Columbus. Small world.


Posted by: DLDave

There are a few guys here from Columbus: PeteTheGreek, seanp156, Big G to name a few.


Posted by: DLDave

2/22 Squat

Box Squats with straight bar:
415 for 3 sets of 3
465 for 4 sets of 3 (maybe more another set or two, lost track)

Glute ham raise
4 sets of 10

Pulldown Abs
3 sets of 15

Was dragging ass all day for some unknown reason, wasn't really feeling the squats but didn't struggle much. First time in awhile for a straight bar out of a monolift, and bar rolled a bit on the first heavy rep and resulted in a sloppy touch on the box. Hammy tightened up on GHR, which was unusual. I need to get my ass suited up and go heavy next time.

Be sure to check PeteTheGreek's log tonight, he did some large amounts of weight for singles after our work sets.


Posted by: PeteTheGreek

Dave, it's time to put some weight on the bar. Everything looks too easy for you so far.


Posted by: DLDave

Yep, fully agreed (except for the too easy part, maybe somewhat easy)


Posted by: DLDave

2/23 Extra stuff/GPP

Stationary bike
~21 min, 4 miles, 70RPM

Chest assisted row
1 plate for 10
2 plates for 10
3 plates for 10
4 plates for 10
5 plates for 10

Pulldown
70 x 10
80 x 10
100 x 10

EZ Bar Curl
75 x 8
95 x 8
105 x 8
115 x 8

Hex dumbbell static hold
15 for 20 seconds
20 for 20 seconds
25 for 20 seconds
25 for 20 seconds

Reverse grip wrist curls
40 x 10
70 x 10
90 x 10

No real plan for today, gave myself a half hour to fit in some extra back and bicep work, and still had time so did some grip stuff. Back felt tight for pulldowns, so kept it light since tomorrow is heavy bench day.


Posted by: DLDave

2/24 Bench

Flat bench
315 x 3
335 x 3
Added loose Inzer Double Denim
405 x 2
405 x 2
455 x 1 (no touch)
455 x 1
495 x 1 (PR)

Floor press lockouts
225 x 5
315 x 5
365 x 5
415 x 5
465 x 5
505 x 5

The 495 was slow and sloppy but I eventually got it locked out. The 2nd 455 set was about the best rep I've had in a shirt so far, felt good and bar came up fast, so went for a new PR afterwards. Cut things short today as I have a flight in a few hours, was pretty beat anyways. Overall, feedback from partners was that bar was going more straight up and down over belly than last week, which is progress. Elbows felt like they were tucking better but still have some work to do. Bar also felt more stable at the bottom than last week, no hitch or near dump reps.


Posted by: PeteTheGreek

Quote:
Originally Posted by DLDave View Post
The 495 was slow and sloppy but I eventually got it locked out.

Yes, but it didn't win the prize for the ugliest lift of the week.



Posted by: DLDave

Well I didn't see mine, but it sure felt as ugly as your squat.


Posted by: soxmuscle

the double denim? is that a benching shirt?


Posted by: DLDave

Yes, Inzer double-ply denim bench shirt. This one is slightly loose on me, obtained via a trade, so it's not ideal for much more than learning to bench in a denim shirt, as this is my first denim. I can touch in it with less than my raw max, which isn't ideal for a good shirt. The 495 was 70 lbs over my previous raw best, but hard to tell how much of that increase is due solely to shirt and how much is due to having 4 good spotters on top of things to save my ass. I'll go with something tighter in a few weeks.


Posted by: DLDave

2/27 Mini workout

Purple band pushdowns
40 reps for 5 sets

Purple band good mornings
40 reps for 5 sets

Mini band curls
40 reps for 5 sets

Purple band pull-aparts
20 reps for 5 sets

Brought some jump stretch bands with me to keep at least some blood flowing while in Germany. Super-setted some of this, doesn't really matter. Diet has been crap. Except for the massive intake of eggs at hotel breakfast, nothing but pork-based stuff here, no opportunities for extra meals during the day except for protein bars I brought along, and way too much beer, so we'll see how workouts go when I return this weekend.


Posted by: PeteTheGreek

I wouldn't stress out over it. Just go with the flow and get back into it when you get back. A few years ago, I was in Greece for 3 weeks. My daily routine consisted of eating, drinking, smoking and fucking. 2 days after I got back I hit a PR squat.


Posted by: DLDave

3/1 Deadlift

Pin Pulls (pins 3"-4" below knees)
405 x 1
455 x 1
495 x 1
545 x 1
585 x 1
635 x 1
685 x 1

Hammer Curls
40 x 10
50 x 10
60 x 10

EZ Bar Curls
75 x 10
85 x 10
115 x 10

Some of the slowest pulls ever today, bar was not moving fast which is unusual for me. Didn't have a lot of energy as I woke up too early today, still on German time. Legs also pretty stiff after 17 hours of travel yesterday. Some hot girl asked me if I was really going to lift all that weight (think it was the 545 set), so got a motivational boost right when I needed it. All in all, pretty decent first day back, considering the shit diet and the 15+ liters of beer this week.


Posted by: soxmuscle

I'm in the midst of a very bad week as well. My mother says everything is going to be alright, that the sun will rise, I think that applies for you to.




Posted by: DLDave

2/2 ME Bench

Flat bench for reps:
225 x 8
275 x 16 (don't recall exact reps on this one)
315 x 9
225 x 17
225 x 10

Tricep cable pushdown
150 x 15
170 x 15
190 x 15
210 x 8
210 x 8

The 315 set burned what little gas I had today, sleep schedule still messed up a bit. Diet should be back on track after the massive egg and potato post-workout breakfast.


Posted by: DLDave

3/5 DE Bench

Speed Bench
185 for 8 sets of 3 (varying grip)

Seated Dumbbell Shoulder Press
55 x 10
70 x 10
80 x 10
90 x 10

Chest-assisted row
1 plate x 10
2 plates x 10
3 plates x 10
4 plates x 8
5 plates x 8

Seated plate loaded row
3 plates per side x 10
4 plates per side x 10
5 plates per side x 10

EZ Bar tricep extension
55 x 10
75 x 10
85 x 10

Schedule is crazy this week, so added some extra back work as I'll be missing DE lower day and didn't want to squeeze in any direct lower back work 2 days before a heavy squat. Had some elbow tightness so took it a bit easy on the tri extensions and used that mainly to stretch it out. Energy is still a bit off post travel, have been dragging ass in afternoons all week and can barely stay awake past 8:30. Hoping it's still travel related and not CNS fatigue.


Posted by: DLDave

3/8 Squat

Parallel box squat (belt only)
405 x 3
455 x 2
495 x 2
545 x 1
585 x 1

Pin squats (upper 50% range, hold 5 sec at top)
585 x 1
625 x 1
675 x 1
715 x 1

Missed yesterday's squat workout thanks to snowstorm-related highway traffic. Said snowstorm also resulted in a nice lower back workout this morning prior to squatting thanks to about 2 feet of snow in driveway that needed shoveled, so kept workout pretty basic as there is more shoveling in my immediate future. Forgot briefs, so went raw with only loose belt. First time I've done pin squats, mainly wanted to get some heavy weight on my back but do something more substantial than walkouts. If nothing else, this finally bent the piece of shit bar at Lifetime, which I've been unable to do yet in deadlifts.


Posted by: soxmuscle

Lifetime, huh?

That's where you go?

Life Time Fitness - Feel good inside


Posted by: DLDave

I usually only do my light stuff there and go heavy at a couple of more serious gyms (World Gym for bench, Lexen Xtreme for squats as they have a monolift). Today was an exception since it was the only place open in the blizzard. The wife likes Lifetime and they have stuff for the kids, so I had to compromise and drop an insane amount of money for it. At least the scenery is good.


Posted by: soxmuscle

Non-student pricing is insane, but the one near me is a pretty quality gym.

24 hour access is nice too.


Posted by: PeteTheGreek

It took me 1 1/2 hours to get to Lexen yesterday. I couldn't miss this one as it was the last heavy high box. I missed 785 but I only had briefs on and had much better control of it. Lynn got 860. Next week is deload then we put all the gear on for two weeks of free squats, no box, then we're done. Hopefully Worlds will be open tomorrow. Don't forget about the time change.

This snow sucks. I tweaked my left bicep shoveling. Too late to shut it down now. The goal is to rip the tendon on my last deadlift attempt


Posted by: DLDave

Well I guess that would literally be leaving it all on the platform.

I started toward Lexen but turned around after 45 min on 270 and was barely past Roberts. I was pissed as I need to get suited up and go heavy but figured you guys would be done by the time I got there. Now I have some time to make up. Sounds like you guys kicked some ass though, must've had Chuck breathing down your necks again.

Got in another lower back shovel workout this evening after lifting once the white shit stopped falling from the sky, so hopefully I can just get up and go in the morning.


Posted by: PeteTheGreek

Should have stayed with it. The highway opened up past I-70. We didn't start until 4:00


Posted by: DLDave

3/9 ME Bench

Bench press with fat bar:
275 X 3
315 X 1
Added 6" Foam Roller:
345 X 3
375 X 3
395 X 3
415 X 3

Pin presses:
315 X 5
365 X 5
415 X 5
465 X 5
465 X 5

Machine ab crunches:
3 sets of 10
1 set of 8

Foam roller press is similar to board press in that it works top part of bench range, but is a bit different in that it sinks into foam and then gives a bit of rebound similar to bench shirt. It seems to be slightly more difficult than board presses since it doesn't completely stop at bottom. This is first time I've done these, seems to be something useful to rotate with boards. Probably could've gone a bit higher that 415 but elbow was tight and didn't want to push it as we've got some heavy weeks coming. Ran out of gas by end of pin presses after long day yesterday. On a positive note, energy levels seem to finally be back up this weekend, couldn't have handled this weekend's workload earlier in the week.

Foam Press
Another


Posted by: DLDave

3/11 Deadlift

Deadlifts against mini-bands, choked twice over bar:
315 X 2
405 X 2
455 X 1
500 X 0 (miss)...Squeeze the fucking bar...
405 for 3 sets of 2

Straight leg deadlifts:
275 X 6
315 X 6
345 X 6

Barbell curls:
85 X 10
95 X 10
105 X 10

Standing ab pulldowns:
3 sets of 10

No comments today, pretty pissed about missing the 500 due to not paying attention to grip


Posted by: DLDave

3/13 DE Bench

Speed bench
225 for 6 sets of 3 (varying grip)

Seated dumbbell shoulder press
70 x 8
80 x 8
100 x 8

Chest assisted row
1 plate for 8
2 plates for 8
3 plates for 8
4 plates for 8
5 plates for 8

Rear delt fly
80 x 10
110 x 10
130 x 10
150 x 10
190 x 10

Went a little heavier on speed bench than I have been to see if speed was still good, which it was. Wanted to go against mini bands but forgot my bands. Last day for the db shoulder press for awhile, mainly wanted to see if I could get up to 100. Probably had 110 or so in me, but not sure that maxing out on accessory work is actually beneficial. First time doing rear delt flyes in quite awhile, will start to rotate these in more.


Posted by: Stewart20

Dave, I've got a question for you. Why do I see so many people doing shoulder presses for accessory work? Now I know the front delts are really important to benching, but don't you think it's overkill to do shoulder presses in addition to all the heavy benching you guys do? I mean, I have an imbalance in my front delts compared to the rest of my shoulders, and I don't even bench nearly as much as you and the others, and when I get serious about my benching, I usually leave out the shoulder press and focus on more rear delt work.

Lets look at all the benching we do....bench press, close grip bench, floor press, rack lockouts, speed bench, incline bench, decline bench, etc....that's a ton of front delt work right there, especially if you are inclined to be a front delt presser.

I just wonder if it is that important, or if it's just something you guys like to do. I like overhead pressing as much as the next guy, but I feel all it does it further emphasize my front delts and further the imbalance between my delt heads.

good job on the 100s by the way!


Posted by: DLDave

Stewart, very good question and I tend to agree with you that it's easy to get caught up in front delts and neglect rears. Realistically, I should be rotating rear delts in a lot more than I do, and I'll change this. I used to do low stress shoulder work (raises, rear delts fly, etc.) on my ME Bench day, and then high stress shoulder work (presses) on DE Bench day. This is common on a standard Westside-based program. However, since getting with my current group on bench day, we don't do direct shoulder work on heavy bench day but rather hit some sort of pin press or lockout after heavy bench, which works the front delts pretty hard anyways. Meaning, I should not be hitting front delts exclusively on DE day as they're getting plenty of work with other movements.

Here's a pretty good article by Matt Wenning of Westside Barbell (formerly?) outlining important muscle groups for big bench press. Matt has a big bench, think he told me he's up around 600 raw, but more importantly knows a shit ton about strength development, so the man knows his stuff.

And thanks on the 100's. I've never really done heavy dumbbell shoulder work, usually focus more on the barbell presses, so wasn't sure how high I could go. Those hundreds just don't feel right sitting up on shoulders to start a set. But since I'm really not looking to compete in dumbbell shoulder press, I won't be going any higher. for now.


Posted by: Stewart20

yeah I know what you mean about the dumbbells. The most I've ever used on a work set was 95s for a set of about 5, and man, it was the most awkward set of anything I think I've ever done. I mean, after you spend a "shit ton" (I liked that ) of energy just getting the damn dumbbells into position, you are already half spent, so the rest of the set is a double challenge.

I'll have to check out that article, thanks for the link. I mean, when I don't do overhead work, I feel like I should be doing it, but then I look in the mirror and I see how huge my front delts are compared to the back and sides, sure it looks good from the front, but a little weird from the sides. I was just getting my standing OH press pretty far up there too, I think I got 180 for a set or 2 of 5 the other day, but oh well, gonna give them up for a while and work on the bench press for now.

by the way, what do you guys think about the reverse grip bench? Tried them today and they were weird, but kind of cool too at the same time, I think I will continue to include them for a while.


Posted by: DLDave

3/14 ME Squat

Box squat
415 for 10 sets of 3
505 x 1
595 x 1
595 x 0 (miss, out of gas)

Pulldown Abs
4 sets of 10

Should've cut the work sets short prior to going heavy, but didn't do too bad. First 6 or 7 of the 415 were slightly below parallel, remainder including heavy sets were at parallel. There may have been a 555 set in there, don't recall if we jumped a full plate after 505 or not. Still have a lot to work on, but that's why I'm lifting where I am. I've usually been about 50 lb or so less on box than without, but we'll see if that's still true over the next few weeks. If I can break 600 in my upcoming meet, I'll be happy.


Posted by: DLDave

3/16 Bench

Flat bench
275 x 3
315 x 3
365 x 1
Added loose Inzer DD
405 x 1
455 x 1
475 x 1

Floor lockouts
315 x 3
365 x 3
405 x 3
495 x 3
545 x 3

Apparently the 545 lockout makes me the new lockout bitch in the group. Video was captured and sent to the old lockout bitch. Unfortunately, I can't find a meet where they do lockouts as an event. Shirted bench felt OK today, the 475 came down too high but adjusted at last inches and touched in right spot. Wanted to get in 2 sets in the 455 range as this might be an opener if I can get a bit more comfortable with it, have no problems getting this back up but still need more consistent groove.


Posted by: DLDave

Stewart, I missed your question above. To be honest, I've never done a rep of reverse grip bench, so I can't add much. I do know that it was made illegal in most federations awhile back due to safety reasons.


Posted by: DLDave

3/18 Back work

Speed deads
365 for 8 sets of singles

Lat pulldowns
3 sets of 8

Chest assisted row
1 plate for 12
2 plates for 8
3 plates for 8
4 plates for 8 (x2)

Pulldown abs
3 sets of 12

Hip Abductor/Adductor
worked up to full stack for 15 (each machine)

Wasn't feeling the deads today, body is still a bit wrecked from a heavy weekend. Hopefully this is just temporary, as I would've been lucky to pull 500 today. On a positive note, should have some new gear waiting at home tonight to play with, always fun to frighten the kids with this scary stuff.


Posted by: Stewart20

speaking of gear, what would you say if I asked you if it were worth it for me to get some? is it pointless for someone who works out alone? I would be most interested in a bench shirt, I have heard that it can have some benefits to save your shoulders and such from heavy weights.

can you train alone in gear or is it dumb? I figure, maybe if I really get into it, even though I train alone, I might want to enter into a competition some day when my numbers get more respectable.


Posted by: DLDave

I would be hesitant to bench shirted alone, although if you search Youtube you'll see others doing it. I'm assuming you're in a rack with safety pins already, which would be absolutely necessary if you decide to try it. It's a very different movement than raw benching, and you'll see earlier in my log that I dumped a shirted bench with weight less than my raw max. You may want to look into an Inzer Blast type of shirt, which is a much less aggressive shirt that may offer the shoulder protection that you're looking for. This type of shirt isn't really used by competitive lifters, but it might be a place to start for your needs. To effectively use a top end shirt, you really need a lift-off in order to maintain your tightness.

Squatting with gear is much less of an issue if you're in a rack with safety pins. Squat briefs would be a logical place to start as these will provide hip protection. In general, I'd say it would be difficult to effectively learn the gear unless you're around people who already have a good amount of experience in it. It's nearly impossible to know what you need to change since you can't see yourself. And I say this from experience.


Posted by: Stewart20

That's what I figured.

Oh well. Hopefully someday before I get too old to do this shit and the kids get older I can try to find a powerlifting gym around me and find some guys to learn from.

I would love to do a meet at some point in my life. Maybe for now I can try to find a raw meet and do that one, of course these are probably harder to find.


Posted by: DLDave

3/19 DE Bench

Speed Bench
8 sets of 3 at 185 + mini-bands looped under bench

Rear delt flyes
170 x 10
210 x 10
230 x 10
250 x 8

Face Pulls
100 for 3 sets of 10

Lat side raises
30 x 10
40 x 10
50 x 10

Tricep extensions w/ EZ-bar
95 for 2 sets of 12

Moved this workout up a day as I anticipate consuming large amounts of beer and watching basketball tomorrow. Dropped the direct front delt work as planned and focused more on rear delts. Elbow tightened up a bit on the tricep extensions, so took it somewhat easy. First time doing face pulls, I'll need to find a different pulley to do these on as I was doing the full stack.


Posted by: DLDave

3/21 Squat

Straight bar squat (no box)
415 x 2
Add Metal Ace suit (straps down)
455 x 1
545 x 0 (miss, depth)
545 x 0 (miss, depth)
545 x 0 (miss, depth)
545 x 1 (hit parallel)
595 x 0 (miss depth)

Standing Ab pulldown
4 sets of 10

Glute Ham Raise
3 sets of 10

Hammer Curl
25 x 10
35 x 10
45 x 10

The plan for today was to work up to a meet opener, which I was targeting 550, a weight that I should be able to hit pretty easily as I can get that raw as well as off a box. First time in a few months in the suit, still having trouble getting deep enough as the misses were all too high by an inch or two. Had no problem getting the weight back up, even the 595, just have to remember that when it feels like blood is about to spew from my nose, I have another inch to go. Knees still coming forward when suit catches, and the other usual issues to work out. The group overall didn't have a great day, but PetetheGreek broke parallel a couple of times with a good amount of weight.


Posted by: PeteTheGreek

Bench 7:30 am tomorrow at Lexen


Posted by: DLDave

Yep. 3 or 4 of us?


Posted by: PeteTheGreek

You, me, Erik & Lynn. We gotta get out of there before Chuck shows up at 8:30


Posted by: DLDave

Sounds good. My wife will have my ass if I'm much later than that anyways.


Posted by: PeteTheGreek

Dave:

I told CV you called him a pole smoker. You may want to see if BMW will transfer you to Germany


Posted by: DLDave

Thanks man. I listened to Sirius 3 the whole way home just for you. Nothing finishes off a heavy bench day like some "Sexual Healing", which oddly enough I heard coming out of some out of some dude's Ipod in the locker room at Lifetime yesterday. Yep, truly hardcore.


Posted by: DLDave

Bench:
275 X 1
315 X 3
365 x 1
Added new Inzer Double Denim
405 x 3 (2 board)
455 x 2 (2 board)
455 X 1 (no boards, sloppy)

4 board press, no shirt:
455 x 0 (miss twice, no clue what the deal was)

Floor pin presses:
405 X 5
455 X 5
495 X 3
515 X 3

Today was the day to see how many variables I could change so I'd have no idea what the problem was. Tried a brand new shirt, which turned out to be looser than I hoped. Also had new Convict wraps, which seemed to cause issues with controlling the bar as they're incredibly stiff. And we also benched at a different place, with bench a different height and width and a nice slippery floor that was impossible to get proper leg drive. And then we had a couple guys with 2400-2600 totals show up towards the end and watch us struggle with what is probably their speed weight.

Chuck, since I'm sure you're following this log, Pete had an issue with the shit you guys put on the radio and turned off our 80's pop station. You should discuss this issue with him.


Posted by: PeteTheGreek

Working late, can't get in today


Posted by: DLDave

OK, thanks for the heads-up. I may change up my pulling plan anyways since I'm still 19 days out, will see how things go today.


Posted by: DLDave

3/25 Deadlift

Deadlift off floor
405 x 3
455 x 2
500 x 1
550 x 1
570 x 1 (sumo)
605 x 1 (sumo)
635 x 1 (sumo)

Hip Abductor/Adductor
3 sets of 15 (each machine)

Standing ab pulldowns
3 sets of 12

The plan for today was to work up to 500 even and then to 550 (likely opener) if things felt good. I had mixed-in some sumos during warm-ups, and decided to see how a heavy sumo went, as I have never done a sumo much past 400. This stance seems to put me in a better position to pull, although I don't know a damn thing about the technical aspects of it. It was a slower rep but seemed to have more consistent power throughout. The 635 is a PR for full range, no straps. No grip issues today, I razored off the calluses last week which has really helped my hands.


Posted by: PeteTheGreek

Quote:
Originally Posted by DLDave View Post
635 x 1 (sumo)
Holy shit?


Posted by: PeteTheGreek

My advice. Train conventional, pull sumo in meets


Posted by: DLDave

Quote:
Originally Posted by PeteTheGreek View Post
Holy shit?
Yep, pretty much

Quote:
Originally Posted by PeteTheGreek View Post
My advice. Train conventional, pull sumo in meets
Good advice, similar to other things I've read in the past. I would still need to get some sumo reps in at least initially to get some idea of hand, feet, and upper body positioning.


Posted by: DLDave

3/26 DE Bench

Speed bench w/ mini-band looped under bench
205 for 8 sets of 3

Rear delt flyes
170 x 10
210 x 10
230 x 10

Face Pulls
100 for 3 sets of 10

Lat side raises
30 x 10
40 x 10
50 x 10

Chest-assisted row
1 plate for 10
2 plates for 10
3 plates for 10
4 plates for 10

Uneventful workout, other than pulling 315 off of some HS football player, shortly after I saw him smirking at my 205 and bands. Shoulders pretty tight after pulling yesterday.


Posted by: Stewart20

Quote:
Originally Posted by DLDave View Post
3/25 Deadlift

Deadlift off floor
405 x 3
455 x 2
500 x 1
550 x 1
570 x 1 (sumo)
605 x 1 (sumo)
635 x 1 (sumo)

Hip Abductor/Adductor
3 sets of 15 (each machine)

Standing ab pulldowns
3 sets of 12

The plan for today was to work up to 500 even and then to 550 (likely opener) if things felt good. I had mixed-in some sumos during warm-ups, and decided to see how a heavy sumo went, as I have never done a sumo much past 400. This stance seems to put me in a better position to pull, although I don't know a damn thing about the technical aspects of it. It was a slower rep but seemed to have more consistent power throughout. The 635 is a PR for full range, no straps. No grip issues today, I razored off the calluses last week which has really helped my hands.
Damn i missed this, good shit dave. If I were to use the straight bar again, I would like to train sumo, since it is easier on my back and I think I have better form on it.


Posted by: Stewart20

question for you. What would be a good plan to incorporate the squats and deads into a weekly routine. I am really not following westside or anything else for that matter, I thought of trying something I will run by you, and you can let me know what you think.

deads on mondays, and squats on fridays. right now all deads will be with the trap bar, and all squats will be slightly below parallel box squats. I want to do a 3 week rotation on each one, something like this:
week 1
Deads:go for a new max
Squats:6x3 with 80% of max
week 2
deads: 6x3 with 80% of max
squats: 7x1 with 90% of max
week 3
deads: 7x1 with 90% of max
squats: go for a new max
and repeat.

Then throw in some accessory stuff like glute ham raises and some back work. Bench work would be following the Kennelly routine on Wednesdays, and Saturday would be an optional bench accessory day with db benches and some tricep work.

What do you think?


Posted by: DLDave

Give it a try and see how it works. Personally, outside of recently leading up to my meet, I try not to pull heavy and squat heavy in the same week as it beats me up pretty bad after a few weeks. I have followed more of the traditional Westside approach, which would be to do speed pulls only during the week that I'm squatting heavy, and no heavy squats the week that I pull heavy. Speed work is typically in the 50-60% range of your 1 RM, your plan goes up to 80% for the rep work which I would consider heavy. So in a cycle like you outlined, would be something like this, stick day 1 or day 2 wherever you want in the week:

Week 1:
Day 1: speed pulls
Day 2: heavy squat

Week 2:
Day 1: heavy pulls
Day 2: speed squat (or other light lower work)

Week 3:
Day 1: speed pulls
Day 2: heavy squat

The typical Westside templates have you speed pulling and speed squatting every week, and rotating heavy pulls, heavy squats, and heavy good mornings on the other day of that week. You may want to throw in the occassional good morning, which will help both dead and squat. If you do go heavy twice per week, be sure to take a deload after 4-6 weeks to avoid overtraining.


Posted by: Stewart20

Good to get another opinion, I will keep that in mind. Another idea would be to combine my idea with your idea, so that I could do a heavy squat or deadlift only once per week, but still keep that 80, 90 and 100% rotation going, only it would be every other week instead of weekly.

something to think about i guess doing a light speed day would allow me to do some heavy accessory work like GMs, that would be out of the question in my plan.


Posted by: DLDave

No lifting today, had a major fubar at work that resulted in some folks not building a couple hundred very valuable items today. Fortunately I'm not in the line of fire, but unfortunately dealing with the fallout that surely is coming caused me to work pretty late and miss what should've been my last heavy squat day. Looks like I'll be changing things up, light lower stuff tomorrow, heavy bench Sunday, and look to get a heavy squat early next week, probably Tues with Pete. And I think I got the legs in my suit loosened up with basketballs so the damn thing seats correctly, but might be too late to give it another shot.


Posted by: DLDave

3/29 DE Lower

Speed pulls, sumo stance
315 for 8 singles

Static barbell holds
4 x 15 seconds

Hip Abductor/adductor
3 sets of 15, moderate weight (each machine)

Hex dumbbell holds
5 x 30 seconds, increasing weight, each hand

Reverse wrist curls
3 sets of 12

Kept the weight light on the pulls as I was mainly looking to work on form and get good speed off of the floor. Did quite a bit of reading on the sumo stance so had a better idea of what to focus on. Depending on when and how the last heavy squat goes next week, may try to get one more moderate pull in prior to the meet, something in the 450 lb range. Aside from that, got some good grip work in and stretched the hips.


Posted by: DLDave

3/30 Bench

275 x 5
315 x 3
Added loose Inzer Double Denim
405 x 1
455 x 1
505 x 1
505 x 0 (completed rep with no help, but bar dipped a bit about 1/4 way off bottom, which would've been red lighted)

Floor pin press lockouts w/ mini-band on each end looped twice around dumbbell
225 x 5
315 x 5
365 x 5
405 x 5
455 x 5
505 x 5

Standing Ab Pulldowns
4 sets of 10
1 set of 6

Last heavy bench day prior to the meet, which is 14 days out for me. May work up to an opener next week. The 455 didn't feel as fast as it has the past few weeks, which is a concern as this is what I wanted to open with. The first 505 was sloppy but finished it, and felt better than the 495 a few weeks ago. The 2nd 505 had a dip near the bottom which would've caused it to be red lighted, but I finished the rep with no help and overall it felt better than the first. I think the issue here was that I touched too high and was out of the groove. Overall, I should be good for 500 in the meet and will be pissed if I don't hit it, as the strength is there, just a matter of hitting the shirt groove properly. Convict wraps felt better as I've been wearing them on speed days to get them broken in. Pete's been watching the big guys at Lexen too much, so we threw some bands onto the floor presses, which added probably 50-70 lbs at the top. Seemed pretty effective, could definitely feel the added tension once the bands caught.


Posted by: DLDave

4/01 Squat

Squat w/ Predator briefs
415 X 2
505 X 1
555 x 1
595 x 1 (added knee wraps)
595 x 1 (added knee wraps)

Straight leg deads:
315 X 6
315 X 8
315 X 8

Standing ab pulldowns:
4 sets of 10

Last heavy day before meet. Will work up to an opener on bench on Saturday. Lower back has been tight, so won't be pulling again before meet. Looks like I'll be going with briefs and a singlet in the squat rather than full suit, as I can get sufficient depth in briefs and should be able to hit 600 or so. The upside of the suit would be higher, but no point in risking bombing out due to depth issues. My fault for not getting enough time in the Metal suit, so I'll be sure to get plenty of time in it over the next few months. Looks like it'll just be me and Pete from our group competing but plenty of others from Lexen competing. If I end up in the 308 class, I should finish about 600-700 pounds behind the top 2 in that class (Matt Wenning, Chuck Fought). Maybe they'll let me count 2 deadlifts?


Posted by: DLDave

4/02 DE Bench

Speed bench:
185 for 8 sets of 3

Seated rear delt row:
3 plates + quarter each side, 3 sets of 10

Chest supported row:
3 plates + quarter, 3 sets of 6

Started with some moderate hammer curls and reverse wrist curls to warm up. Speed sucked today, fealing beat to hell from yesterday's squats. This shouldn't happen to a pro


Posted by: DLDave

4/05 Bench

Flat bench to opener
225 X 5
315 X 3
Added Inzer double denim
365 X 1 (No touch)
405 X 1 (touch)
455 X 1 (touch)

Floor pin press lockouts:
405 X 5
455 X 5
505 X 5
555 x 3

Standing ab pulldown:
3 sets of 10
1 set of 8

Eight days out from meet, last real workout prior to then. I'll do some ab work and some other light work to keep things stretched out until middle of the week, then done. Unless something dramatically goes south between now and meet day, will likely be opening with 455. Today's 455 was somewhat slow likely due to not hitting groove, but I don't have much problem pressing this back up even when misgrooved.


Posted by: Triple Threat

Good luck in the meet.


Posted by: DLDave

Quote:
Originally Posted by Triple Threat View Post
Good luck in the meet.
Thanks!


Posted by: PeteTheGreek

Flights are posted. You're in the flight with the 1,000 lb squatters. Better you than me.

http://ironhousezanesville.com/08%20...tries%20In.htm


Posted by: DLDave

That's just great. I saw Wenning at BW3 the other day, was going to ask him to not double my squat. And somehow you don't even have Harrington either.


Posted by: soxmuscle

Had a meet at my gym this past Saturday.

Purty cool.

Best of luck to you!


Posted by: DLDave

Thanks sox.

4/07 Misc Light stuff

Pullthrus:
60 lb for 4 sets of 10

Hip Abductor/Adductor
4 sets of 15, light weight (each machine)

Ab Pulldowns
5 sets of 12, heavy

45 degree back raise
BW for 2 sets of 10

Except for the regular ab work, kept the weight very light today with weight that would typically what would be a 2nd warm-up set, mainly to keep stretched out and keep the blood flowing. Will hit a few upper exercises either tomorrow or Wed and then be done until the meet.


Posted by: PeteTheGreek

Dave, you were mentioned on powerliftingwatch.com:

An updated lifter roster is posted for this weekend's Iron House Classic which will be held in Columbus, Ohio. The Iron House Classic traditionally attracts a number of the top lifters and this year is no exception. Included in the lineup is:

Joe Dougherty, 181
Phil Harrington, 220
Nick Roman, 275 (junior who pulled 800 in October)
Luke Edwards, 242
Dave Schwab, 275
Paul Childress, 308
Chuck Fought, 308
Matt Wenning, 308
Matt Smith, shw
Mike Wolfe, shw


Posted by: DLDave

Yeah right. You forgot the part about the kid half your age in your flight with the 800 lb pull.


Posted by: PeteTheGreek

Not anymore. Looks like I've been moved to the second flight and you're in the first. They're doing this to keep the strong guys together and the pathetic lifters like us in a different group.


Posted by: DLDave

So they have the old guys and the skinny kids in the same flight. You have a chance to look impressive now. I was demoted to amateur, so I don't get to lift with the big guys.


Posted by: PeteTheGreek

It's for the loaders' benefit. When the second attempts start, they don't have to strip a lot of weight off the bar. So if Paul Childress is the last lifter in his flight with a 1150 lb opener, they don't have to strip 800 lbs off the bar for Joe Blow's second attempt.

What they should do is have a weight cut off. Those opening with up to 500 lbs go in the first flight, 750 lb openers go in the second flight, 900 lb openers go in the third. Saves the loaders a lot of hassle.


Posted by: DLDave

I thought they arranged the flights after you provided your openers at weigh in, for the very reasons that you stated.


Posted by: PeteTheGreek

They also have to keep the guys in the same weight class/division together so you know what attempts you need to pick to win.


Posted by: PeteTheGreek

This meet's getting too big now. 16-18 lifters in each flight. I bet he's still getting entries. There will be 20 lifters in each flight by meet day. Minimum 25 minutes rest between each attempt.


Posted by: DLDave

The Sunday entries haven't changed much this week, Saturday keeps increasing. I don't think he had a cap on # of entries per day.


Posted by: PeteTheGreek

Not when you're pulling in $95 a shot


Posted by: Stewart20

just wanted to pop in here and wish you luck at the meet. do you and Pete have a friendly competition going on??


Posted by: DLDave

Thanks Stewart. Pete and I have no real competition for this one, as his squat should be close to 100 lb more this time and give him a good edge in the total. More than likely he'll get me by a bit on bench, and deadlift will be close, but even if these went in my favor they would be too close to overcome the gap in squat. He'll probably be looking at an 1800+ total, while I'll be happy to break 1700 (600-500-600). But you can be sure I'll have his bench and deadlift numbers in mind when I lift on Sunday, and I know he's trying to retain his title of deadlift King in the group (which he technically lost a few weeks ago)


Posted by: PeteTheGreek

Dave has an unfair leverage and range of motion advantage, not to mention I'm at least 20 yrs older than him. I think to keep things on an even playing field, he has to bench 700 and pull 850.


Posted by: DLDave

Because everyone knows that it's easier to move 500 lbs 3 feet than it is to move it 5 inches.


Posted by: DLDave

4/9 Misc Upper Stuff

Speed bench
185 for 4 sets of 3

Chest supported row
1 plate for 12
2 plates for 12

Rear delt fly
3 sets of 12, light weight

Tri pushdowns
3 sets of 12, light weight

Ab pulldowns
4 sets of 15, heavy

Hip abductor/adductor
3 sets of 12, light weight (each machine)

Fortunately this is the last of these incredibly boring workouts prior to the meet. One benefit, I feel less beaten up this week than I have in months, badly needed a break and am getting a ton of sleep. Water intake is at about 3 gallons per day this week, up about 1-1.5 gallons, in an effort to see if I can drop down to 275 by only manipulating water intake. If it works, I'll post what I did. If not, no big deal as it shouldn't affect strength as I'm not cutting calories, and I'd have fewer people to compete with at 308.


Posted by: Rubes

good luck on sunday


Posted by: PeteTheGreek

Dave,

The meet scale is heavy (or mine is light). I weighed 217 on my scale and 1/2 hour later I weighed in at 220 on the meet scale.

Do you have a video camera?


Posted by: DLDave

Yes, I have a video camera and can bring it. Thanks for the heads-up on the scale. I'm going to be close but not going to do anything dumb at this point just to make 275. I may be the lightest 308 in history though.


Posted by: PeteTheGreek

I just noticed Laura Phelps is lifting. She's going to come in at something like a 700 squat, 450 bench, 550 deadlift...............In the 165's. Glad I'm not in her flight


Posted by: DLDave

Results from Iron House Class 2008

308 weight class, amateur

Squat (loose Predator briefs and knee wraps):
Opener: 550 x 1
2nd: 600 x 1
3rd: 650 x 0 (miss depth, at parallel)

Bench (loose Inzer double denim):
Opener: 450 x 1
2nd: 500 x 1
3rd: 520 x 1

Deadlift (raw, sumo):
Opener: 550 x 1
2nd: 600 x 1
3rd: 630 x 1

Total: 1750

My goal when training for this meet was a 1700 total, which I beat by 50 pounds, and missed an 1800 total by a very tight call on my last squat. I probably had another 10-20 pounds in me on the bench and probably another 20 pounds on deadlift. I weighed in at 277.5 after dropping 10 pounds only in water weight, making me probably the lightest 308 in history. Based on several people's comments, it seemed that the scale was slightly heavy, as I was at 273.5 at home in the morning prior to weigh-in. As I had already cut 10 pounds of water weight, I didn't want to mess around and try to weigh in later after morning weigh-ins, as I had to start rehydrating and eating. I regained at least 8 pounds during the day. All in all, did better than I expected, but still pissed about that squat costing me 1800. I'll post some video once I have some energy to mess with it. It was a pretty long day, legs are shot after a 5 hour break between squatting and pulling. And big thanks to Pete for hanging out with me all day to keep things going, including shooting some video.

Now it's time to figure out the squat suit and tighten the shirt up to work towards 1900.


Posted by: Seanp156

Nice meet Dave, especially for your first one and getting as little time in equipment as you have. That kinda blows about the weigh in though. Are you going to put your lift videos up?


Posted by: DLDave

Thanks Sean. Kinda sucks that it was a mere 2 pounds that I missed by, but it wasn't like I was going to set any records at 275. Well actually, I would've set the raw amateur deadlift for either weight.

And I'll eventually get the equipment figured out, then the guys will kick me out. They already hate lifting off for me.


Posted by: PeteTheGreek

What did Fought end up pulling?


Posted by: DLDave

Dunno, I was hungry and left when my flight was over.


Posted by: DLDave

Results are posted. Fought pulled a 840, which is an IPA record at 308. Wenning finished with a 2600 total and 800 bench, both IPA 308 records. Don't see any other obvious records from the Pros since most bombed out, other than Chris Smith's bench record and Laura Phelps squat on Saturday.


Posted by: PeteTheGreek

3:00 pm start tomorrow


Posted by: DLDave

OK, shouldn't be a problem, just have to get my briefs from Pong earlier in the day


Posted by: DLDave

Only 210 pounds out of first!

Deadlift
Rank Name Federation Date Deadlift
1. Chuck Fought IPA 2008-04-13 840
2. Greg Theriot APF 2007-11-10 804
3. Ernie Lilliebridge Sr UPA 2008-01-26 777
4. Jeffrey Vaughn APF 2007-10-13 770
4. John Manly APF 2008-02-23 770
6. Mike White APF 2007-04-29 755
6. Zac Coles IPA 2008-01-20 755
6. Matt Rhodes SSA 2008-02-16 755
9. Mike Brown IPA 2007-08-19 750
9. Jeff Brandon SPF 2007-04-28 750
11. Mark Schott APF 2007-04-29 749
12. Ken Ufford APA 2007-11-03 740
12. Matt Wenning IPA 2008-04-13 740
14. Jon Grove APA 2008-02-16 733
15. Clint Ewald APF 2007-11-17 732
16. Clinton Lowe APF 2007-06-14 727
17. Joe Gilpin IPA 2008-01-19 725
18. Scott Cartwright UPA 2007-06-16 721
18. Eric Stoker APC 2007-06-23 721
18. Gregg Damminga GPC 2007-10-27 721
21. Mark Bell UPA 2007-06-16 716
22. Matt Lenigar IPA 2008-04-13 715
23. Jason Cross APF 2007-12-08 711
24. Jim Hoskinson APF 2007-06-17 710
24. Greg Tillinghast APF 2007-06-17 710
24. Tony Bolognone APF 2007-06-23 710
27. AJ Roberts UPA 2007-12-01 705
27. Scott Burgess UPA 2007-12-01 705
27. Brian King SPF 2008-03-01 705
30. Norman Rial APF 2007-05-05 700
30. Charles Fay APF 2007-10-13 700
32. Jared Davis APA 2007-06-02 685
33. Zak Freiwald APF 2007-12-02 683
33. Matt Israelson APF 2007-05-06 683
35. Chris Janek SPF 2007-12-01 680
35. Tom Mahoney APA 2007-10-20 680
37. Craig Stutes APC 2007-06-23 677
38. David Suldivar IPA 2007-08-18 670
39. William Lee APF 2007-06-09 666
40. Tim Lane APF 2008-04-13 661
41. Dale Steifel UPA 2008-04-12 655
42. Braden WNPF 2007-11-11 650
42. Karl Tillman APF 2008-03-15 650
42. Pat Schafer IPA 2008-04-13 650
45. Robert Bierschbach WPC 2007-08-05 639
46. Tim Forby IPA 2007-10-27 635
47. Rob Simnick APF 2007-06-30 633
47. Bob Phillips APF 2007-09-22 633
49. Dave Schwab IPA 2008-04-13 630
50. Tony Petrino APF 2007-05-06 628


Posted by: PeteTheGreek

I wonder where we'd be if we knocked out all the juicers


Posted by: DLDave

Good question, too bad it doesn't specify Amateur or Pro, which still wouldn't be totally accurate since there are some drug-free guys with Pro totals.



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