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Deadlift Dave's training log


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Posted by: DLDave

4/18 Lower

low box squats with cambered bar from hell:
420 for 8 sets of 3

rack pulls with double choked mini-bands, pins 3-4" below knees:
315 X 3
405 X 3
455 X 1
495 X 1/4 (out of gas, didn't feel like fighting the bands)

Standing ab pulldowns
3 sets of 12

Hammer Curls
25 x 12
35 x 12
45 x 12

Hex dumbbell static holds
3 sets for 30 seconds
2 sets until failure

Wasn't planning to do much today, but as I didn't physically feel bad at all during the post-meet time off, figured what the hell when the plates kept increasing. Besides, I owe myself a lot of squat work so that last week's piss poor performance isn't repeated. Didn't have much stamina as I've been only on 3 meals per day this week, down from 5, as I was just tired of eating and the lack of lifting left me with no appetite. Wasn't so much interested in pulling against the bands from hell but rather just work on basic sumo technique with briefs, which was somewhat pointless from pins since hips can only go so low anyways. No grip problems against the bands though, unlike last time when bar was flying out of my hands.


Posted by: DLDave

4/20 Bench

Flat bench (raw)
225 x 6
275 for 3 sets of 6

Dumbbell row
80 x 12
100 x 10
120 x 10
130 x 10

Floor press rack lockout
315 x 5
365 for 3 sets of 5

First day of any upper body work since last weekend's meet, so kept the weight somewhat moderate. Didn't feel 100% in the arms and shoulders so cut the bench at 3 sets rather than start an injury that impacts future heavy weeks.


Posted by: DLDave

4/22 Lower

Good mornings off of pins @ parallel
225 x 5
275 x 4
315 x 3
365 x 3 for 3 sets

Hanging leg raises
3 sets of 12

EZ bar curls
75 x 10
95 x 10
115 x 10

Hip Adductor/Abductor
worked up to heavy set of 12 on each

45 deg back extensions
3 sets of 8 with 25 lb plate behind head

First good mornings in quite awhile, off of pins sucks as it's easier to position when suspended from chains. Lower back is plenty fried though.


Posted by: DLDave

4/24 DE Bench

Speed bench
185 + mini looped under bench
8 sets of 3, controlled speed

Bent over barbell row
135 x 10
185 x 10
225 x 10

H Rolls (rear delts)
20 x 10
25 x 10
25 x 10
30 x 10

Rolling dumbbell tri extensions
35 x 10
40 x 10
50 x 10
55 x 10

Rear delt flyes
120 x 10
140 x 10
170 x 10

Pulldowns
4 sets of 5, worked up to heavy weight that I don't remember

H Rolls, very effective rear delt movement:
YouTube - George Halbert - Rotator Work

Rear delts and triceps are shot. Didn't go too heavy on barbell row to leave myself time to figure out the new movements. Realize now that I had bench angle too steep for the H Rolls, which left the bench unstable at the top of the movement. And I thought for sure that the rolling tri extensions would be easier than a regular tri extension, but that was a wrong opinion as the last few reps were tough.


Posted by: DLDave

4/25 Squat

Box squat w/ cambered bar (60 lb) and green bands choked around base and 2x4 (w/ Metal Pro Squatter, straps down)
440 for 3 sets of 3
490 for 3 sets of 2

GHR
4 sets of 10

Cut things short today, will add a few extra things tomorrow.
According to this chart, the green bands in this setup add 80 lb at bottom and 135 at top, although this is probably a few pounds less at the top with the cambered bar being lower at top than straight bar. And this site says 190 at top and 135 at bottom, so who knows. The 135/80 sounds more accurate. Wore new Metal Pro Squatter suit with straps down, this one is actually snug/tight through legs and hips and I can get legs up high enough. What a difference it makes to wear gear that actually fits right.


Posted by: DLDave

4/26 Extra Workout

Stationary bike: 15 min @ 70 rpm

Hip Adductor/Abductor
worked up to full stack for 12 reps on each

Hammer Curls
30 x 10
40 x 10
60 x 10

Hex Dumbbell Hold
15 x 30 sec
20 x 30 sec
25 x 30 sec

Standing Ab Pulldown
5 sets of 10

45 deg back extension
BW for 3 sets of 8


Posted by: DLDave

4/27 Bench

Flat Bench
225 x 8
275 x 5
315 x 3
365 x 1 (worst rep ever)
Added 3-board
365 x 8
405 x 3
405 x 3

Pin press w/ mini-bands anchored to rack on each side
225 x 5
315 x 5
365 x 5
405 x 3
455 x 2

DB row
85 x 10
105 x 10
125 x 10
145 x 10

Raw bench sucked today, strength was giving out near bottom on way down, don't know wtf was going on. Wanted to shirt up to see what it takes to touch with the shirt now that chest was taken in an inch, but that can wait until next week as it probably would've been disastrous today. Not sure how much tension the bands added on the pin presses, the bar was bending pretty good from the tension, which you don't normally see until the bar weight is up around 600.


Posted by: Stewart20

Quote:
Originally Posted by DLDave View Post
4/27 Bench

Flat Bench
225 x 8
275 x 5
315 x 3
365 x 1 (worst rep ever)
Added 3-board
365 x 8
405 x 3
405 x 3

Pin press w/ mini-bands anchored to rack on each side
225 x 5
315 x 5
365 x 5
405 x 3
455 x 2

DB row
85 x 10
105 x 10
125 x 10
145 x 10

Raw bench sucked today, strength was giving out near bottom on way down, don't know wtf was going on. Wanted to shirt up to see what it takes to touch with the shirt now that chest was taken in an inch, but that can wait until next week as it probably would've been disastrous today. Not sure how much tension the bands added on the pin presses, the bar was bending pretty good from the tension, which you don't normally see until the bar weight is up around 600.
OK, not that this was probably the intention of this workout, but that has to be the highest DB row weight I've seen (at least listed in an online journal anyway), and 10 reps of it? Damn. Now be honest, were the reps strict, or did you use momentum??


Posted by: DLDave

No, those weren't strict reps. The 125's were pretty strict, used a bit of momentum at 145. It still hits the back pretty good. I think the db's go up to 155, so I'll give them a shot next week.


Posted by: DLDave

4/29 Deadlift

Reverse band deadlifts, with double-looped minis (conventional stance)
415 x 3
455 x 3
505 x 1
555 x 1
595 x 1
645 x 1
695 x 1 (a grinder, slight hitch, might not have locked knees)


Chain-suspended good mornings with cambered bar
330 x 5
380 x 3
420 x 3

Standing Ab pulldowns
3 sets of 10

Hammer Curls
25 x 10
35 x 10
45 x 10
55 x 10

Static Hex dumbbell hold
20 x 30 sec
25 x 30 sec
25 x 45 sec (failure)

Using the minis for the reverse band deadlift sounded like a good idea, but it turned out to be fairly worthless as we were getting maybe 40-50 pounds of a deload at the very bottom. If Pete would've removed his new Friday training partner's bands, we could've had a real dealod. As usual, the good mornings kicked my ass, which is a good thing.


Posted by: Stewart20

Quote:
Originally Posted by DLDave View Post
4/29 Deadlift

Reverse band deadlifts, with double-looped minis (conventional stance)
415 x 3
455 x 3
505 x 1
555 x 1
595 x 1
645 x 1
695 x 1 (a grinder, slight hitch, might not have locked knees)


Chain-suspended good mornings with cambered bar
330 x 5
380 x 3
420 x 3

Standing Ab pulldowns
3 sets of 10

Hammer Curls
25 x 10
35 x 10
45 x 10
55 x 10

Static Hex dumbbell hold
20 x 30 sec
25 x 30 sec
25 x 45 sec (failure)

Using the minis for the reverse band deadlift sounded like a good idea, but it turned out to be fairly worthless as we were getting maybe 40-50 pounds of a deload at the very bottom. If Pete would've removed his new Friday training partner's bands, we could've had a real dealod. As usual, the good mornings kicked my ass, which is a good thing.
OK, just give me some point of reference on the good mornings. if you were to do a regular old good morning, how much would you be able to do for the same three reps? I ask because 420 for any form of a good morning, just reading it makes my back want to break.

also, on the DB holds, I know you are holding the top of the dumbbell, and I've never really tried it, but is it really that hard to hold a 25 pound dumbbell? I would figure someone like you would be able to hold it a lot longer than 45 sec.


Posted by: PeteTheGreek

We were doing the good mornings from a dead stop from the bottom. The bar is hanging about 3 feet off the ground, suspended by chains with are attached to the top of the rack. You have to crawl under the bar and stand up with the motherfucher. They are really hard at first but it's easy to get strong at them if you stick with it. The key is to try to keep the bar in front of your knees at the start. SOme guys swing the bar back too far and turn it into a squat.

On the hex dumbell holds you're holding the top of the dumbell with your fingers and not the palm of your hand. I can last maybe 30 seconds with it.

Sorry to hijack your thread Dave but that last deadlift was ugly as sin, hitched to the max with unlocked knees


Posted by: PeteTheGreek

here's a chain suspended gm that looks OK but the guy rounds his back instead of holding his arch:

YouTube - Chain suspended goodmorning


Posted by: DLDave

No problem on the hijack, good descriptions. And I know the last pull was ugly, it was damn near 700 pounds. Should we place bets on if I pull 700 before you pull 600?

Stewart, those hex dumbbell holds exhaust your grip after a few sets, which is the whole point. I could probably hold 25 pounds longer if I didn't do the couple of 30 sec ones first, but it wouldn't be as effective overall. I haven't been doing these all that long, but this along with a few other grip exercises have stopped me from losing the bar on heavy pulls. This gym only has the small hex db's up to 25 pounds, so no clue what heavier weight would be like. And by small, i mean the head of the dumbbell being small enough to fit in your hand.


Posted by: Stewart20

you guys used the cambered bar like in the video. OK, I can see how that would be "easier" (I use the term loosely) than using a straight bar due to the placement of the weight. Makes sense now, thanks guys.

How does doing it suspended from chains differ from doing a good morning from a dead stop off of pins in the same starting position?


Posted by: PeteTheGreek

Quote:
Originally Posted by DLDave View Post
No problem on the hijack, good descriptions. And I know the last pull was ugly, it was damn near 700 pounds. Should we place bets on if I pull 700 before you pull 600?
$100 says I pull 635 at the October meet


Posted by: DLDave

What meet is in October? (nevermind, found it on the IPA site). Didn't know Dan was doing anything for the fall, guess I'll have to rethink my meet plans. $100 if you hit 635 and I don't break 700. We're even if we both hit those numbers.

Stewart, I did GM's off of pins just last week and from chains this week. From the pins, it's hard to get positioned properly as the bar doesn't really move well on the pins. Hanging from the chains, you can make better adjustments to get in the proper position. And bringing the weight back down is much more violent on the pins, felt like my brain was being shaken from the vibrations.


Posted by: PeteTheGreek

Dan's putting one on at the Marriott

IPA - LexenXtreme Fall Classic | Powerlifting Watch


Posted by: DLDave

5/1 DE Bench

Speed Bench
185 for 6 sets of 3 (pause between each rep, then fast down and fast up)

Rear Delt Fly
110 x 10
130 x 10
150 x 10
190 x 10

H Rolls
20 x 10
25 x 10
35 x 10
40 x 10

Rope tricep pushdown (bottom-half range and spread rope, aka Panora rope pushdowns)
55 x 10
65 x 10
75 x 10
85 x 10
100 x 10

Side lat raise
20 x 10
30 x 10
40 x 10

Good workout overall, pulled an oblique muscle yesterday which has been pretty painful today, but it didn't cause issues with any of these movements and so far feels better since it got some indirect stretch. It might make for an interesting squat day tomorrow.


Posted by: thewicked

dave you're a monster! SICK ass pulling! nice to see someone else in here who loves deadlifts as much as I DO!


Posted by: PeteTheGreek

Dave couldn't find his crank in the restroom let alone deadlift. He's only 5'4" but his arms hang down lower than his knees. We call him Captain Cave Boy. He only has a 3 inch range of motion. He can only pull 635 but he should be doing 950.


Posted by: DLDave

Quote:
Originally Posted by thewicked View Post
dave you're a monster! SICK ass pulling! nice to see someone else in here who loves deadlifts as much as I DO!
Shhh...Pete will hear you and post a smart-ass response since he's having issues accepting the loss of his deadlift crown

EDIT: guess I should've clicked "Post Reply" earlier. Looks like I was right.


Posted by: thewicked

hahaha you guys are ridiculous... I feel dave's plight.. I'm 6'1" at 250 trying to figure out how to kick the short guys asses in pulling HAHA


Posted by: Triple Threat

Quote:
Originally Posted by Stewart20 View Post
How does doing it suspended from chains differ from doing a good morning from a dead stop off of pins in the same starting position?
I'm curious about this too. Any takers?


Posted by: DLDave

See the 2nd part of post #217 above for explanation of the difference. The mechanics of the lift are the same, the primary difference is in setup and completion of each rep, as the chains are a bit more flexible.


Posted by: PeteTheGreek

Quote:
Originally Posted by DLDave View Post
Shhh...Pete will hear you and post a smart-ass response since he's having issues accepting the loss of his deadlift crown
Who out squatted the girl at the meet?

Tim and I are out of town this weekend so you'll have to lift off for Lynn. As soon as he takes his air give him a strong up and out. Don't let him go up in weight unless he touches.


Posted by: DLDave

There were plenty of girls that I out-squatted.

Just not too many guys.


Posted by: Triple Threat

Quote:
Originally Posted by DLDave View Post
See the 2nd part of post #217 above for explanation of the difference. The mechanics of the lift are the same, the primary difference is in setup and completion of each rep, as the chains are a bit more flexible.
Thanks, I missed it.


Posted by: DLDave

5/2 Squat

Box Squat w/straight bar (Metal Pro, straps down)
415 x 5
465 x 3
505 x 2
555 x 2
555 x 1 (spotter returned hooks after 1)
595 x 1 (forgot 2 pads, about 3" below parallel, up easy)
595 x 2
595 x 2
595 x 2

GHR
4 sets of 10

Squatted with a mostly different group today, and most of the guys went higher than I've usually seen them go, so I had to keep pace and went pretty heavy. The oblique is still pretty sore (coughing or sneezing almost puts me on the floor), but I didn't really feel it until I got past 415. The belt seemed to keep most of the stress off of it. Chuck V stopped in for some accessory work midway through our squats and gave some good advice to most of the lifters. Of course, everytime I squatted he seemed to be in the middle of an ab set with his back to me. The guy is a monster and definitely a benefit to the gym as he seems to have a genuine interest in helping. Skipped any core work to give the oblique another day off, try to pick some up tomorrow.


Posted by: thewicked

sick squattin dave..putting my ass to shame for sure! SWEET numbers!

do you feel like squatting in briefs or power pants will help your raw squat numbers any? or if you want to squat raw..squat raw kinda thing.


Posted by: DLDave

That depends. If you have a wide stance, the briefs or power pants can provide some hip support and let you work harder/heavier/longer than without, which is going to increase your strength. I'd recommend something loose though so you're using them primarily for hip support and not getting pop off of the bottom, which you don't get raw. I've been squatting with some form of brief for a few months now, and I'm pretty sure my raw squat has gone up despite not squatting raw.

I don't squat narrow in briefs, so I have no idea if there's a benefit for narrow-stance squatters.


Posted by: thewicked

Quote:
Originally Posted by DLDave View Post
That depends. If you have a wide stance, the briefs or power pants can provide some hip support and let you work harder/heavier/longer than without, which is going to increase your strength. I'd recommend something loose though so you're using them primarily for hip support and not getting pop off of the bottom, which you don't get raw. I've been squatting with some form of brief for a few months now, and I'm pretty sure my raw squat has gone up despite not squatting raw.

I don't squat narrow in briefs, so I have no idea if there's a benefit for narrow-stance squatters.
i've recenlty switched to a wide stance for a few reasons..

1) more stabile
2) shorter range of motion
3) COMFY!

i'm going to invenst in some titan briefs to give it a go just to see what happens.. thanks for the input buddy it's must appreciated. Travis Bell over at westsdie said the same thing about benching in a shirt.. he knew his raw bench went up..it had to have just becasue of the fact he was progressively working with heavier weights!


Posted by: DLDave

I follow Travis's log, I think he still does quite a bit of raw work, at least working up heavy raw before shirting up. Anyways, no doubt your raw bench will increase with shirted work, but probably not as much as if you just benched raw all the time. With the shirt, you're getting a ton of support in the bottom part of the movement, an area is incredibly important when benching raw. Squatting in briefs is a bit different, especially if they're loose, as the movement isn't much different raw vs. equipped until you're wearing tight equipment that gives you a good pop.


Posted by: DLDave

5/3 Extra workout

Stationary bike
15 min @ 70 rpm

Hip Abductor/Adductor
worked up to full stack (305) x 15 on each

Pulldown Abs
4 sets of 15

Hanging leg raises
3 sets of 12

Torso rotator (obliques)
3 sets of 10, light weight mainly to stretch.

Didn't do any upper work to hopefully avoid the piss poor bench performance tomorrow that I had last week. Oblique is feeling much better, threw in a few light sets on the torso rotator machine to get some additional blood into the tissue.


Posted by: DLDave

5/4 Bench

Flat Bench
225 x 5
275 x 3
315 x 1
Add Inzer DD
365 x 3 (3-board)
405 x 3 (3-board)
455 x 3 (2-board)
475 x 1 (2-board, sloppy grinder)

V-bar pushdowns
80 x 10
100 x 10
120 x 10
130 x 10

Plate-loaded horizontal row
1 plate x 10
2 plates x 10
3 plates x 10
3 plates x 10

Hammer Curls
25 x 10
35 x 10
45 x 10

Better bench workout than last week but still not great. First time in the shirt since I had chest taken in an inch, seems to provide much better support than before. Will be interesting to see what it takes to touch. Hand position felt off with those last 2 heavy sets, don't know if grip was off with the different bar or if thumbs weren't rolled correctly. Next week I'll go shirted boards again, then a week off for vacation, then 3 heavy weeks until June meet. Oblique pain is gone, feels pretty stiff so hopefully it's nearly recovered.


Posted by: PeteTheGreek

WHo squatted on Friday and what did Lynn end up doing today? I think I might just pull in the June meet.


Posted by: DLDave

I squatted with Murph, John, Reisser, and Matt. I think John did a single over 500, and Matt had 1 or 2 singles at 595. Lynn got there as we were finishing up. Joe was squatting the Chuck V workout when I got there, 315 on cambered bar with 2 blues and a purple. Lynn touched his first 365 today (or was damn close) then did 2 sets of 405 and just missed lockout on both. He did boards afterwards.

Dan said he has 15 from the gym for the June meet so far, and Westside called to get some of their people in.


Posted by: thewicked

i need to move to ohio..i've got a possible job opportunity in cincy... man it would be sweet to be in the heart of powerlifting country!

nice board work dave.. strong pressign for sure!


Posted by: DLDave

Thanks wicked, unfortunately not where I need to be right now.

There are a few good PL gyms down in the Cincy area if you relocate, or you could always road-trip it once or twice a week up to Columbus to Westside or Lexen. I think the guys over at BadAttitudeGym.com are down in your neck of the woods.


Posted by: PeteTheGreek

Quote:
Originally Posted by DLDave View Post
Joe was squatting the Chuck V workout when I got there, 315 on cambered bar with 2 blues and a purple.
That's about 400 lbs of tension? Anyone else doing them? I'd like to take a heavy single in my breifs on Friday but not with bands


Posted by: DLDave

Probably 450-500 of tension at the top. He was working by himself. I'm planning to do heavy singles this week.


Posted by: DLDave

5/6 Lower

45 degree leg press
450 x 12
540 x 12
720 x 12
810 x 12

Static barbell hold
225 x 30 sec
315 x 30 sec
405 x 15 sec

Pullthrus
110 x 10
120 x 10
130 x 10
160 x 15

Standing Ab pulldowns
4 sets of 15, worked up to 160

Hammer Curls
20 x 12
30 x 12
40 x 12

45 degree back extension
BW x 10
add 25 lb plate behind head
3 sets of 10

Back was toast after this. Added some direct quad work as this has been neglected for awhile. Unfortunately can only fit 9 plates per side on this leg press.


Posted by: DLDave

5/8 DE Bench

Speed Bench w/ mini-band looped under bench
205 for 6 sets of singles

Flat Bench w/ 25 lb plate suspended by mini-band on each side
185 bar weight (+50 suspended) for 3 sets of 5

Pulldown w/ V-grip to face
130 x 10
140 x 10
150 x 10
160 x 10

Rear Delt Flyes
130 x 10
150 x 10
190 x 10
210 x 8

Straight-bar tricep pushdowns (supersetted with face pulls)
80 x 10
100 x 10
120 x 10
140 x 15
160 x 12

Face pulls
80 x 10
100 x 10
120 x 10
140 x 10
160 x 10

Machine shrugs
90 x 12
180 x 12
270 x 12

It's been quite awhile since I've done the suspended plate bench thing, and it really hammers the stabilizers as the swinging and bouncing plate really pulls the bar around. These are typically done with kettlebells, but there are none at this gym so I used plates with handles and ran the bands through top handle. Threw some shrugs in at the end as I had some time left, but didn't go too heavy since I'm going to be carrying 600+ pounds up there tomorrow for squats.


Posted by: thewicked

sick work dave! working with 205 banded for speed? DAMN MAN! that's gotta transfer over NICELY!


Posted by: PeteTheGreek

Tomorrow we hit triples and then we're going to a heavy single. Briefs and belt only. Loser has to tell CV he doesn't know how to train. 50 lb rule in effect for bodyweight difference, which means you better come up with something in the neighborhood of 700, hehe.


Posted by: DLDave

Triples? I'm the only dumbass that runs myself out of gas doing triples


Posted by: PeteTheGreek

All bets are off. I don't think I'll be able to get my shoulders under a straight bar today. May have to use the cambered bar.


Posted by: DLDave

5/9 Squat

Foam box squat w/ straight bar
325 + 200 in chains for 1 set of 5
375 + 200 in chains for 4 sets of 2
415 + 200 in chains for 4 sets of 2
465 + 200 in chains for 1 set of 2

Speed pulls against doubled mini's
275 for 6 singles
315 for 1 single

Today was apparently chain day at the gym as there were 4 separate groups doing the same chain/foam squat workout while I was there, which the big guys had done earlier in the day. So I didn't get my heavy singles in, but these guys know a hell of a lot more about squatting than I do so I'm glad to go with the flow. First time I've squatted with the foam cushion on top, not sure I was sinking down far enough on all the sets. The squats took forever, so ran out of time and will need to pick up a few things tomorrow.


Posted by: DLDave

5/10 Extra workout

Stationary bike
15 min @ 70 rpm

Standing pulldown abs
4 sets of 15, worked up to 160

Hip Abductor/Adductor
worked up to full stack (305) x 15 on each

Torso rotator (obliques)
3 sets of 10, worked up to moderate weight

Weighted ab crunches
3 sets of 10


Posted by: DLDave

5/11 ME Bench

Flat bench
225 x 5
275 x 3
315 x 1
Add Inzer DD shirt
365 x 3 (3-board)
405 x 3 (3-board)
455 x 3 (3-board)
495 x 0 (3-board, wtf?)
500 x 3 (3-board)

Floor pin presses
225 x 5
315 x 5
405 x 5
495 x 3
585 x 3
675 x 2.5

Seated horizontal plate-loaded row
1 plate for 10 reps
2 plates for 10 reps
3 plates for 12 reps
4 plates for 10 reps

Don't know what happened with the 495 bench attempt, left arm gave out about halfway down. Think it was a combination of not squeezing the bar tight enough and bringing it down too high. Maybe someday that damn arm will be fully healthy. Not sure I got the last pin press rep fully locked out, but I was pressing the bar for about 5 seconds and it wasn't going any higher. Last heavy bench day for a few weeks, leave for a week vacation next weekend, then have 4 training weeks until June 22 meet.


Posted by: PeteTheGreek

Did Lynn ever reach the box?


Posted by: DLDave

Not while I was there. I think I was there for 2 more sets, the last one he was about an inch away, think there was 615 on the bar.


Posted by: DLDave

5/13 Lower

Rack pulls (3" below knees) against doubled mini-bands
405 X 2
455 X 2
495 X 1
545 X 1
585 X 0 (missed at lockout)
585 x 0 (missed at lockout)

Ab pulldowns
4 sets of 10


Barbell curl
bar for 3 sets of 15

GHR
4 sets of 8

Hammer Curls
25 x 8
35 x 8
55 x 8

Once again struggled to get locked-out against the bands. Bands add at least 100 pounds at lockout, probably more at my height. Too bad I'm not 6" shorter. Elbow has been bothering me, so skipped any grip work and added some light barbell curls to stretch it out. Kept the rest of the back work somewhat light as I'm working up to a squat opener on Friday. Not sure what the squat plan is for the following 3 weeks prior to meet if we're taking an opener already.


Posted by: PeteTheGreek

Quote:
Originally Posted by DLDave View Post
Not sure what the squat plan is for the following 3 weeks prior to meet if we're taking an opener already.
It's written on the bulletin board next to the bathroom. They're doing a circa-max band wave leading up to the meet, based on percentages off of what you do this Friday. Next week is blue plus green, following week is blue plus blue and the week after that I think is straight weight to an opener.


Posted by: DLDave

That's about what I figured. I don't know a damn thing about circa-max, other than the fact that Louie says you shouldn't do it until you're squatting 3.5x body weight. So I guess I'd better hit 980.


Posted by: DLDave

5/15 DE Bench

Speed Bench w/ 2 mini-bands looped under bench
205 for 8 sets of singles

Flat Bench w/ 35 lb plate suspended by mini-band on each side
185 bar weight (+70 suspended) for 3 sets of 5

Rear Delt Flyes (aka reverse pec deck)
130 x 10
150 x 10
190 x 10
210 x 10

Pulldown w/ V-grip to face
130 x 6
140 x 6
150 x 6
160 x 6
180 x 6

Rolling DB tricep extension
35 x 10
45 x 10

Straight-bar tricep pushdowns (supersetted with face pulls)
80 x 10
100 x 10
120 x 10
140 x 15
160 x 15

Face pulls
80 x 10
100 x 10
120 x 15
140 x 15
160 x 15

The bench work was brutal today. The double mini-bands were a lot of resistance, they really wanted to staple me when I first unracked the bar. I didn't get my speed until the 3rd or 4th set, so went to 8 sets rather than 6, and the bar was really flying by the end. And those suspended 35's really hammered my shoulders, as it was difficult to control the bar with those things swinging and bouncing all over. Last bench workout for 10 days, so didn't mind the extra effort.


Posted by: DLDave

5/16 Squat

Free squat
415 x 1
465 x 1
505 x 1
555 x 1
straps up
595 x 0 (straps too tight, couldn't get air)
straps down, add knee wraps
595 x 0 (miss depth, up easy)
645 x 1

GHR
4 sets of 8

Deadlift
225 x 5
315 x 5
405 x 3
495 x 1
545 x 1
585 x 1
635 x 0 (miss halfway, out of gas)

Not happy with the squats, despite hitting a PR. Missed a weight that I doubled off a box 2 weeks ago. Straps on the suit are too damn tight, was seeing stars on the descent, so they're going to be adjusted. And it sure would've been nice had I known I was pulling heavy before frying my hammies on the GHR, as I had nothing left for the 635 pull, despite smoking the 585. Oh well, I'm now off for a week, maybe do some band stuff. Right now it looks like I'll open around 600 squat and 580-ish on deadlift, although I'd like to open with a 600 pull. I'll need to pull heavy once more in full suit once I get the straps fixed.


Posted by: DLDave

5/24 Squat

Box squat below parallel w/ green bands (135 lb tension at top, 80 at bottom)
235 x 2
285 x 2
Add briefs and belt
325 x 2 (3 sets)
375 x 2 (3 sets)
415 x 2 (2 sets)

Rack pulls (pins below knees)
315 x 2
405 x 2
495 x 1
585 x 1
635 x 1
675 x 1
725 x 0 (didn't get hips locked)

Standing leg curl
4 sets of 10

Standing Ab Pulldown
4 sets of 12

Squatted with the Saturday crew this week since I got back from vacation last night. The big boys went first then helped us out. Chuck V called my weights on the squat, so I did as told. According to the gym squat plan leading up to the June meet, today was a light day, next week we go heavy against blues and purples. Overall, not a bad day considering I haven't done a damn thing in a week except get my GPP in by carrying a 2 year old around all week.


Posted by: PeteTheGreek

Chuck made Joe and I do two heavy sets off a higher box after our work sets? I opted out of the rack pulls. I'm gonna try something heavy off the floor on Tue.


Posted by: PeteTheGreek

And I'm pretty fukked up right now. My hips and lower back are shot. You'll be feeling this shit tomorrow but it doesn't look like you went real heavy? I don't know how I'm going to do two more weeks of this band shit. At least I'm not squatting in this meet.


Posted by: DLDave

Well for the group I was with, the 415's were probably their heavy sets. Chuck was running the monolift for the other group and wasn't paying much attention to us towards the end. I probably should've done another +50 and +90 pound sets at the end, but the board said today was a light day. My sets weren't really all that hard, so I should just have the usual soreness.


Posted by: DLDave

5/25 ME Bench

Flat Bench
225 x 5
275 x 3
315 x 1
Add Inzer Double Denim
365 x 3 (2-board)
405 x 3 (2-board)
455 x 3 (2-board)

Floor pin press
225 x 5
315 x 5
405 x 5
455 x 3
495 x 3

Seated horizontal plate-loaded row (rear delts)
2 plates per side for 10
3 plates per side for 10
3 plates + quarter per side for 10
4 plates per side for 10

Straight bar tricep pushdown
150 x 10
190 x 10
210 x 10
230 x 10

Kept the bench weight somewhat moderate as things felt fairly heavy, either due to squatting and pulling yesterday, the shitty diet for the past week, or both. I even struggled with the pin presses. We were short a couple of guys, so didn't want to push it and risk an injury since the weight was feeling heavy. Next week I'll take the bar to the chest and see where I'm at. I won't be shocked if I fall short of 520 at this meet, things just don't feel right with the weight in my hands.


Posted by: DLDave

5/27 DE Lower

Speed Pulls
405 for 6 sets of singles (alternate sumo and conventional)

45 degree back raise
3 sets of 10 w/ 45 lb plate behind head

Weighted ab crunches
3 sets of 10

Pressed for time today as was first day back to work and buried in bullshit, so didn't get a lot done.


Posted by: DLDave

5/28 Extra workout

Stationary bike
10 min @ 70 rpm

Hammer Curls
20 x 10
30 x 10
40 x 10
50 x 10
60 x 10

EZ Bar Curls
75 x 10
95 x 10
115 x 10

Reverse grip barbell wrist curls
45 x 10
65 x 10
85 x 10
105 x 10
125 x 10

Oblique rotator
3 sets of 12

Picked up a few things that were skipped yesterday, and hit the bike to stretch the legs out as they're tight.


Posted by: DLDave

5/29 DE Bench

Speed bench
205 for 8 sets of singles

Incline DB Bench Press
110's for 3 sets of 10

Reverse pec deck
150 x 10
190 x 10
210 x 10

Side raise
20 x 10
30 x 10
40 x 10

Rope tricep pushdown (superset with face pulls)
80 x 10
100 x 10
120 x 10
140 x 10

Rope face pulls
80 x 10
100 x 10
120 x 10
140 x 10

First time I've ever had to share the 110's at Lifetime, they're usually collecting dust when I'm not using them.


Posted by: Travis Bell

hey, where do you guys train??

you don't train at Danny Dague's gym do you?


Posted by: DLDave

Yep, we're at Lexen, couple of former Westsiders over there now as I'm sure you know.


Posted by: DLDave

5/31 Squat

Box squat, below parallel, against green and purple bands (~225 lb of added tension at top, ~130 at bottom)
235 x 5
285 x 4
325 x 2
375 x 2
415 x 2

GHR
4 sets of 10

Reverse Hyper
140 for 4 sets of 10

Apparently we were only supposed to do 5 work sets today, so I was stopped at 415. In the junior varsity rack we only got to use the greens and purples instead of blues and purples. Next week I think we go for a max against the same bands, I should have another 50-90 pounds in me for a single with these bands, we'll see how this carries-over to straight weight free squat here in four weeks.


Posted by: PeteTheGreek

The blues and purples in the varsity rack are worse than death. Everyone's bar weight yesterday was only 265. I think Joe was using 355 and he missed a single with 445. Everyone had briefs and suit on. I'm putting everything on next week and giving a heavy one a ride.


Posted by: DLDave

The green and purple wasn't much fun either, until the bar weight got above what the band tension was, as the bands pull you all over the place when the bar weight is too low to balance it out. I think there's a 70 lb difference between the greens and blues, so I'm surprised Joe had a problem at that weight. I'll go straps up next week, let's hope the result is better than last time.


Posted by: DLDave

6/1 ME Bench

Flat Bench
275 x 3
315 x 1
Add Inzer Double Denim
365 x 2 (2-board)
405 x 1 (2-board)
455 x 1 (touch)
495 x 1 (touch, misgroove)
525 x 0 (miss at bottom)
525 x 0 (miss coming off chest)

Floor pin press against double mini-band
225 x 5
315 x 5
405 x 3
455 x 3
495 x 3
545 x 3

Seated horizontal plated-loaded row
2 plates for 10
3 plates for 10
4 plates for 10
4 plates and quarters for 8

Straight-bar tricep pushdown
80 x 10
110 x 10
130 x 10
150 x 6

Decent day benching, although pissed about the 525 misses. First time touching in awhile and first time touching since having the shirt altered, so wasn't exactly sure what it would take to touch. The 495 was misgrooved too high but wasn't much of a problem getting it back up. Thumb cramped on first 525 and couldn't maintain grip at bottom, which got in my head and led to the 2nd miss as descent took twice as long as it should've. Elbow finally felt good, so I should be on track to get back over 500 at the meet in 3 weeks if everything stays healthy and on-track.


Posted by: Travis Bell

how much you weighin man? great benchin!


Posted by: PeteTheGreek

He always jacks my threads so I'll hijack his. He's 275 but he's 7'6". His bench stroke is 4 feet long. He pulls a lot because his hands hang below his knees.


Posted by: PeteTheGreek

All kidding aside he has a leverage disadvantage but he's almost as strong as my mom. He only has a few months experience using a shirt, but he can lock-out a ton.


Posted by: Travis Bell

Very impressive then for only being in the shirt a short time. No joke, it took me over a year to figure them out. I really hated them to begin with


Posted by: DLDave

Thanks Travis. I'm sitting around 283 right now at 6'4". I have long arms, but fortunately also long legs so doesn't give me much of an advantage in the deadlift. And Pete and the guys just love lifting off for me. I've been in the shirt off and on since about January, was too loose up until the April meet, just had it taken in an inch and probably still too loose.


Posted by: Travis Bell

Nice. You are a biiiiig dude!! Don't worry bout the long stroke, Matt Wenning has a pretty long stroke as well. He'll be able to help you out with it. Once you learn the shirt and how to use them, you'll be able to get it jacked up a little and you'll get more follow through to lockout

The nice thing about Cbus is that there is several places you can take shirts to to have them taken in.


Posted by: DLDave

I think Matt, Chuck, and Chewy bench some morning during the week, which makes it difficult for me with my work schedule, but I've been thinking of trying to jump in with them a few times over the summer to get some pointers and mainly see what their workouts look like. Matt's 800 at the April meet was damn impressive, hard to argue with whatever it is he's doing. He had told me before that he does a lot of raw work and a lot of rear delts. I've been lighter on the raw work lately with the meet prep, trying to keep a balky elbow healthy enough for shirted work.


Posted by: DLDave

6/3 DE Lower

Good-mornings
135 x 10
185 x 5
225 x 5
275 x 5
315 x 5

Hanging leg raises
3 sets of 10

45 degree back raise
3 sets of 10 w/ 45 lb plate behind head

Decline abs
3 sets of 10 w/ 45 lb plate on chest

Kept the back work somewhat light today as back and legs are still wrecked from the weekend, and I have a max squat day coming this weekend.


Posted by: PeteTheGreek

Try doing those 45 degree back raises with a bar on your back. They will jack your erectors up faster than flies on a turd. First time I tried it I could only do 95 lbs for 5


Posted by: DLDave

I'd have to haul the bar literally the entire way across Lifetime. They keep the back raise completely separate from the free weights, with the "stretching equipment". Maybe I'll just throw a high school kid up there, plenty of those around with school out. I'll give it a try at Lexen, assuming it's not breaking the rules of which bars are used where. Besides, my erectors are already jacked up enough for this week.


Posted by: DLDave

6-5 DE Bench

Speed Bench
185 + mini-band for 4 sets of triples
225 for 4 sets of singles

Incline dumbbell press
70 x 10
90 x 10
110 x 6 (stopped, elbow pain)

Reverse pec deck
150 x 10
190 x 10
210 x 10

Wide-grip pulldown
110 x 10
130 x 10
160 x 10

Straight-bar pushdown (superset with face pulls)
80 x 10
100 x 10
120 x 10
140 x 15
160 x 20

Face pulls
100 x 10
120 x 12
140 x 15
160 x 25

Shrugs
3 sets of 12

Decline abs
3 sets of 10 w/ 45 lb plate

We'll see if the elbow can hold up another 2 weeks. It appears I either have tendinitis or a form of tennis elbow where the tendon is out of alignment, as the pain is definitely from a tendon hitting something it shouldn't when the elbow is bent under load. Trying to find someone local for some Active Release Therapy or deep tissue massage on it to see if that helps, in the meantime will add some cissus (which fortunately arrived today), increase the glucosamine, and become friends again with the ice bag.


Posted by: PeteTheGreek

make sure you put your suit on as soon as you get there, before you start sweating. Once you start sweating, you'll never get it on.


Posted by: DLDave

OK, thanks. Should make for some interesting warm-ups.


Posted by: thewicked

looking good big dave..numbers are sick! I can't wait to see what you get off the floor in that suit for sure!


Posted by: DLDave

6/7 Squat

Box squat against purple and green bands (~225 at top, 130 at bottom)
225 x 5
Add briefs
285 x 3
325 x 2
375 x 1
Add suit over briefs
415 x 1
465 x 1

GHR
4 sets of 10

Decline situps
5 sets of 10 with 24kg kettlebell on chest

Hammer Curls
3 sets of 10, light weight to stretch elbow

I guess I'm going to need to take different jumps if I'm going to be stopped at 5 sets with this circa max, as I felt like I needed another heavy set or two. I'm still doing warm-up sets when the rest of the group is doing work sets, so I end up a couple short. More than likely I'll just go with suit, no briefs in this meet as I was slower out of the hole with this combo than I was with just suit. I'll pull in full gear from the floor on Tuesday up to ~600, and then pretty much done with heavy lower stuff until the meet.


Posted by: DLDave

6/8 Bench

Flat Bench
225 x 4
275 x 3
315 x 2
365 x 1
Add shirt
405 x 1 (2-board)
455 x 0 (uh oh)
455 x 1 (grinder)

Dumbbell rows
80 x 10
100 x 10
120 x 10
135 x 10

Tricep rope pushdowns
60 x 25
80 x 20
100 x 15
120 x 12
140 x 12
170 x 12

Two weeks out from meet, not exactly where I need to be with the bench, considering I'm now missing what was an easy opener in April. The elbow was really tight today, couldn't get it loosened even with some horse liniments. This leaves me with very little strength in that arm at about halfway down and through the bottom. First 455 I came down too high and wrists rolled back trying to overcorrect, which left me with no chance to get it back up. Second 455 was still too high, pretty ugly and horribly slow going down, but managed to grind it out. I'll be looking to get some treatment this week and probably skip all pressing until next Sunday, when I'll work back up into the 400's and see where I'm at.


Posted by: DLDave

6/10 Deadlift

Deadlift
225 x 5
315 x 4
Add suit, straps down
405 x 3
Straps up
495 x 1
585 x 1
635 x 1
660 x 1 (slight hitch, probably red lights in meet)
660 x 0 (didn't attempt lock-out, mainly working on floor speed)
405 for 3 sets of singles (straps up)

Reverse hypers
140 for 4 sets of 10

Decline abs
3 sets of 10 with 50 lb kettleball

First time pulling in suit with straps up, so most of those sets were spent trying to get technique down. Took a 2nd 660 mainly to work on floor speed with heavy weight and straps up. Added 3 moderate sets at the end for the same. I'll need to make a couple minor adjustments to maintain my floor speed, but should have 650+ in me for the meet.


Posted by: DLDave

6/12 DE Bench

Speed Bench
185 for 2 sets of triples
225 for 2 sets of singles

Reverse Pec Deck
130 x 10
150 x 10
190 x 10
210 x 10

Side raises
20 x 10
25 x 10
30 x 10
40 x 10

Wide-grip pulldown
110 x 6
130 x 6
150 x 6

Chest-assisted row
1 plate for 10
2 plates for 10
3 plates for 10
3 plates + quarter for 10

Tricep rope pushdown (superset with face pulls)
100 for 4 sets of 15

Face pulls
100 x 10
120 x 10
140 x 10
160 x 10

Shrugs
3 sets of 12

So much for not pressing today. The elbow has felt much better the past 2 days, and I wanted to work on form as I think I've found that my wrist placement is either causing or contributing to the arm issues. For whatever reason I've gotten in the habit of purposely bending wrists back while tucking elbows, and I believe this is putting stress on the elbow area. Today I focused on keeping wrists in a straight line with arm and leading with elbows when tucking. We'll see how it goes once the weight gets heavier, as it definitely feels more prone to dumping forward, but should also make the arm more stable and hopefully reduce injury. Other than that, some combination of my rehab/prehab protocol this week seems to be helping as there was zero pain today. Cissus is at about 4g per day divided into 3 doses, fish oil at 7g per day over 3 doses, ice nightly and sometimes in the morning, 100 miniband pushdowns in the morning to get the blood flowing, light wrist curls, and deep massage with a tennis ball every couple of hours to break up the scar tissue. So far I've avoided NSAID's to see if the Cissus alone can reduce the inflammation.


Posted by: DLDave

6/13 Squat

Free squat
235 x 5
Add suit, straps down
325 x 3
415 x 2
Straps up
505 x 1 (up easy)
555 x 1 (up easy)

Reverse Hyper
140 for 4 sets of 10

Standing Pulldown Abs
3 sets of 10

Decline Abs
3 sets of 10 w/ 50 lb kettleball

Last squat day before the meet. I'll do some light lower stuff on Tues then nothing until meet on Sunday. We worked up to what should be last warm-up prior to the platform. Not sure of my squat opener yet, somewhere in the area of 600-620 and then look for a 50 lb jump for 2nd attempt. Will likely open with a 600 deadlift. This Sunday is last bench day, will have to see how things go to come up with an opener.


Posted by: DLDave

6/16 Bench

Flat bench (wrist wraps only)
225 x 3
275 x 1
315 x 1

Reverse pec deck
80 x 10
110 x 10
130 x 10

Wide-grip pulldowns
80 x 10
100 x 10
100 x 10

Tricep rope pushdowns
60 x 20
60 x 20
60 x 15

Face pulls
60 x 12
80 x 12
100 x 12

I felt some minor discomfort in my elbow on Saturday, so I skipped my planned bench day on Sunday when I was going to work up to a shirted opener. All weekend I kept going back and forth between sticking with the Sunday workout, switching to just light raw work, or skipping all bench work until the meet in order to rest. I was driving myself insane with it, trying to figure out if the rest would offset the potential rustiness of not benching for 2 weeks. So I went in today to get a moderate raw single in just to get some weight in my hands. If I felt anything unusual at all, I was going to be done. Fortunately, no issues at all, and as long as something doesn't come up in the next day or so, it was probably worthwhile as the weight wasn't heavy but moved somewhat slowly. So hopefully this knocked some of the rust off. Everything else was kept pretty light. This probably will be the last bench day before the meet. Right now I'll probably open in the 455 range, which is about 50 lb below where I wanted to be right now, and won't be shocked if that's all I get.

The plan is to open 615 squat, 455 bench, 600 deadlift, and will be in the 308 class as it's going to be too hot in this little meet location to be screwing with water weight.


Posted by: DLDave

6/17 Light Lower

Stationary cycle
10 min @ 70 rpm

Hip Abductor/Adductor
4 sets of 15, moderate weight

Pulldown Abs
4 sets of 12, moderate weight

45 degree back raise
3 sets of 10

Boring and uneventful. 6 days out from meet.


Posted by: DLDave

6/19 Misc light stuff

Speed bench
185 for 1 set of 3
225 for 3 sets of singles

Reverse pec deck
3 sets of 10, light

Wide grip pulldowns
3 sets of 10, light

Tricep rope pushdowns
3 sets of 12, light

Hip abductor/adductor
4 sets of 15 on each, light

Decline Abs w/20 lb medicine ball on chest
3 sets of 10

45 deg back raise
2 sets of 10

The elbow is still holding up with these lighter bench workouts, so we'll see how things go on Sunday. The bar was moving pretty well on the 225 bench sets. Kept everything else light mainly to get some blood flowing, as I've been pretty tight all week, particularly posterior chain. This should be the last of anything prior to Sunday's meet.


Posted by: PeteTheGreek

Is this you running the hooks? Dude you're world famous now

YouTube - team xtreme trainning

Tommorow will be a clusterfuck, better you than me.


Posted by: Stewart20

Good luck at the meet Dave


Posted by: DLDave

Quote:
Originally Posted by PeteTheGreek View Post
Is this you running the hooks? Dude you're world famous now


Tommorow will be a clusterfuck, better you than me.
Nope, that's Spaz, I wasn't in there that day. Surprised they let that shit be filmed and posted, although I guess it's just straight weight singles and none of their top secret methods. Hopefully tomorrow isn't too bad since there are only 20-ish full meet lifters, no idea how many benchers Westside is bringing.

Quote:
Originally Posted by Stewart20 View Post
Good luck at the meet Dave
Thanks Stewart, probably gonna need all the luck I can get.


Posted by: PeteTheGreek

the foam blocks finally showed up.


Posted by: DLDave

6/22 Lexen Xtreme in-house meet results

Squat
615 x 1 (up easy)
665 x 1 (bit of a grinder)
700 x 1 (100 lb meet PR)

Bench
450 x 1 (smoked)
500 x 1 (fairly easy)
530 x 1 (ugly, 10 lb PR)

Deadlift
610 x 1 ("waste of time")
650 x 1 (smoked)
680 x 1 (50 lb meet PR, IPA 308 amateur record)

My goals for this meet were a squat in the area of 670, something over 500 bench (given the recent arm issues), and a 650 pull, which were my 2nd attempts so that I could go after some numbers with 3rds that I thought I had an outside shot at. I wanted to take a shot a 700 lb squat and 680 pull, and hit them both. My goal for the year was to break a 1900 lb total at some point this year, and this gives me a 1910 total. Overall, a pretty good day, arm held up just fine, but my upper back is a wreck as I tweaked it on last squat and then pull lat on 2nd bench and probably affected last bench attempt. Fortunately it was only painful when pulling shoulder blades together, so didn't cause much of an issue on the deadlift. I might have had 700 in me on the deadlift, but I wanted a good chance at that record as it's stood for almost 10 years and I might not have many more chances at it. Time for a long nap.


Posted by: DLDave

Oh, and I nearly touched 315 in my shirt during warm-ups. That's the end of that shirt.


Posted by: Seanp156

Damn, nice work Dave. Did you get videos of the meet?


Posted by: DLDave

Thanks Sean. No videos this time unfortunately, as Pete got roped into loading and spotting most of the day, Lynn was running the monolift, and Tim was judging.


Posted by: Stewart20

Quote:
Originally Posted by DLDave View Post
Oh, and I nearly touched 315 in my shirt during warm-ups. That's the end of that shirt.
Congrats on the record Dave, that's pretty cool stuff. Out of curiousity, what is the amateur record for someone weighing 215ish (me)?

Why is that the end of that shirt? Educate me?


Posted by: Seanp156

Quote:
Originally Posted by Stewart20 View Post
Why is that the end of that shirt? Educate me?
It means the shirt is too loose(due to long term usage) if you can touch, or come close to touching with weight that far below your max. At least, that's my educated guess.


Posted by: DLDave

Thanks Stewart. The IPA records are here:
International Powerlifting Association World Record Home

At 215, you'd be a 220, and the amateur records there are 820 squat, 570 bench, 700 deadlift. I've discovered that a lot of the deadlift records are higher for the lower weights than the 308, for some reason. I would guess either because most 308's have big guts and can't get to the bar, or because they have huge squat and bench numbers too that puts them outside of the amateur class (think the limit for amateur is a 1980 total, then you have to compete Pro)

And Sean is right, a properly fitted shirt is going to take 50-100 lbs above your raw max to touch in order to get any carry-over from the shirt. The tougher it is to touch at the bottom, the more pop you're going to get and leaving you with most of the work in the upper half of the lift to lockout. As my raw max is 420-ish, I should not be touching with 100 lbs less than that.


Posted by: PeteTheGreek

Quote:
Originally Posted by DLDave View Post
Pete got roped into loading and spotting most of the day, Lynn was running the monolift, and Tim was judging.
Sorry I couldn't help out more. Did you see all the volunteers run to the platform when they announced we needed spotters and loaders? Everyone standing around with their thumbs up their asses. Fucking douche bags.

Well here were some other meet highlights and lowlights:

Some ass bag dumped 700 on my arms as I was back spotting his opener.

Steve Greene broke his left arm with 735ish. I was spotting his left side with Mike Wolfe. Fucker just snapped in half right above his wrist and his hand was flailing. I'm no doctor by any stretch but my guess is it will have to be internally fixated.

Jay Fry missed all his attempts ending with 740. Was able to touch but could not lock out.

Halbert dumped all three of his attempts on his belly. He tried 855 for a last attempt. Had trouble touching all three attempts.

Laura Phelps hit 770 at 165.

Didn't stick around for the deadlifts. Had to get to my son's baseball game.


Posted by: DLDave

What you expected those young Lexen guys that weren't competing to help out?

Deadlifts were uneventful other than jacking-up the order for me twice. I had the biggest pull, Joe hit 675 which I think gives him a pro total, and Ray Cummerlander totaled elite but missed his 680 pull. I think Dan totaled elite as well and skipped his 3rd pull, so he must've had a higher bench than I though since he didn't hit 800 squat. I was fine on my own for warm-ups as most of the other guys didn't have much help with warm-ups either so we helped each other. But thanks for the bench hand-offs, they were pretty much right on.


Posted by: thewicked

loving this log and the discussions in it.. kickass work day.


Posted by: DLDave

Quote:
Originally Posted by PeteTheGreek View Post
Halbert dumped all three of his attempts on his belly. He tried 855 for a last attempt. Had trouble touching all three attempts.
I'm assuming George was at 220 as he was looking pretty big, but that's still some crazy weight, especially with a torn ACL. I don't think the top 220 bench is anywhere near 855.

Quote:
Originally Posted by thewicked View Post
loving this log and the discussions in it.. kickass work day.
Thanks man. We try to entertain, since most of the crowd here has pretty different training interests.


Posted by: thewicked

Quote:
Originally Posted by DLDave View Post
I'm assuming George was at 220 as he was looking pretty big, but that's still some crazy weight, especially with a torn ACL. I don't think the top 220 bench is anywhere near 855.



Thanks man. We try to entertain, since most of the crowd here has pretty different training interests.
if i remember correctly and I usually don't...if george is to hit 855 at 200 the record will be his. I also heard through some friends that he is handling 800's in training. Scary huh?!


Posted by: DLDave

He opened at 800 and looked pretty comfortable with it, but his Rage X was so tight that he couldn't touch and the bar rolled forward at the bottom.


Posted by: DLDave

6/28 Squat

Straight bar box squat (raw)
225 x 6
315 x 3
405 x 3

Pull-thru
3 sets of 10, moderate weight

Decline Abs
3 sets of 10 w/ 20 lb ball

Hip Adductor
4 sets of 10, worked up to full stack

45 degree back extension
3 sets of 10, worked up to 45 lb plate behind head

First day in the gym since last weekend's meet, and it certainly felt like it as even the 405 was heavy, and I was spent pretty quickly. My shoulders and upper back are still very tight, and the straight bar and walk-out didn't help. Skipped squatting at Lexen so that I could keep it light and get in and out quick. I'm off next weekend due to travel and will get back at it hard the week after, which gives me a much needed break and then a good 12 weeks of training for the October meet.


Posted by: DLDave

6/29 Bench

Flat bench
225 for 3 sets of 3

One-arm DB row
80 x 10
100 x 10
120 x 10

Seated horizontal plate-load row
1 plate per side for 10
2 plates per side for 10
3 plates per side for 10

Rope tricep pushdowns
100 for 3 sets of 15

Keeping main movements light for a few weeks to get some extra recovery in before starting next training cycle. For bench, will probably keep things light to moderate through July to hopefully get past these constant arm/elbow issues but will hit the accessory stuff pretty hard during that time. I'll have 10 solid weeks of meet prep starting in August to also play around with some different shirts.


Posted by: PeteTheGreek

Don't play musical bench shirts leading up to a meet, 10 weeks is not that far away. Tim has that habit. He'll mess around with 7 different shirts. Pick one that you can touch a reasonable weight with and stick with it. You don't want to invest all that time training for a big squat and pull only to bomb in the bench, hoping something will touch.


Posted by: DLDave

No worries, only doing this in early August and then will settle on one for the rest of the way, and really only deciding between 1 or 2 others. I think the 1st or 2nd time I benched with you guys, Tim was pretty close to his Jan meet and had 3 shirts at the gym that day.


Posted by: DLDave

7/1 Posterior Chain stuff

45 degree back extension
4 sets of 10

GHR
4 sets of 10

V-bar pulldown
110 x 10
140 x 10
170 x 10
210 x 10
210 x 10

Hammer Curls
25 x 12
35 x 12
45 x 12

Decline Abs
3 sets of 10 w/ 50 lb kettleball

Reverse Hyper
140 x 10
210 x 10
280 x 10
280 x 10

Didn't want to do any max effort types of movements today, so did some extra posterior chain accessory stuff. Heavy reverse hypers weren't too bad. One of the groups were doing cambered bar good mornings into the new foam blocks, which looked brutal. I passed on that, trying to get the upper back in good shape for a full squat session later this week. I have a feeling my squat days aren't going to be much fun coming soon as they're going to be pushing me to a 2000 total in October, which means I need a squat in the 730-750 range and deadlift over 700 to have a shot.


Posted by: PeteTheGreek

Are you going in Fri or Sat? I'd like to take a heavy one before vacation


Posted by: DLDave

Not sure yet. Have some family crap this weekend out of town but not sure what day we're traveling yet. I think Matt Burke and Joe are doing the Aug meet, so I'm sure they'll be back at it on Friday.


Posted by: DLDave

7/3 Bench

Flat bench (raw)
225 for 3 sets of 3
275 for 3
315 for 3

Reverse pec deck
210 x 10
230 x 10
250 x 8

H-Rolls
20 x 10
25 x 10
30 x 10
35 x 10

Side lat raises
20 x 10
25 x 10
30 x 10 (shoulders fried)

Tricep rope pushdowns
100 for 3 sets of 15

Barbell shrugs
315 for 3 sets of 10

So much for keeping the benching light for a few weeks. I did at least talk myself out of going to 365. Things felt really good though. I'm probably doing the Steve Greene benefit bench meet that Lexen is having at end of July, treating it mainly as a ME bench day rather than a meet, so at the latest that's when the "light bench" stuff will end. Steve Greene is the bencher whose left arm snapped in half at the meet I did a few weeks ago, and he's had to undergo some extensive procedures to get things fixed.


Posted by: PeteTheGreek

If you're not squatting, Erik and I will be benching tomorrow (Sat) at 8:00 am. Actually only Erik is benching, if I can restrain myself. Lynn's on vacation, Tim won't be in.


Posted by: DLDave

7/5 Squat

Box squat w/ chains (below parallel)
235 +140 chains for 1 set of 3
Add briefs
325 +140 chains for 1 set of 2
415 +140 chains for 2 sets of 2
465 +140 chains for 2 sets of 2
505 +140 chains for 1 set of 2

Rack Pulls (pins 3" below knees, conventional)
245 x 3
335 x 3
425 x 1
515 x 1
565 x 1
605 x 1
655 x 1
705 x 1

45 degree back extension (w/ medicine ball behind head)
3 sets of 10

Decline Abs (w/50 lb kettlebell on chest)
4 sets of 10

Hammer Curls
25 x 10
35 x 10
45 x 10
55 x 10

A little heavier than I was hoping to go, but everything felt fine and not a bad day overall considering I've been eating pretty light since the meet.


Posted by: DLDave

7/8 Lower stuff

Straight-bar good mornings (off pins)
225 x 8
315 x 5
365 x 5
405 x 5

Pull-downs, palms facing
100 x 10
120 x 10
140 x 10
160 x 10
180 x 10

Pull-thrus
100 x 10
120 x 10
140 x 12
160 x 12

Standing Ab pulldowns
100 x 10
120 x 10
140 x 10
160 x 10

45 degree back raise
BW x 10
25 lb plate x 10
45 lb plate x 8


Posted by: DLDave

7/10 Bench

Flat bench (pinkies on rings)
225 x 5
275 x 3
315 x 3
365 x 3
225 for 3 sets of 3 (speed bench)

Reverse pec deck
210 x 10
230 x 10
250 x 10

Face Pulls
100 x 15
120 x 15
140 x 15
160 x 20

Barbell shrugs
135 x 10
225 x 10
315 x 10
405 x 10

Rolling DB tricep extension
35 x 10
45 x 10
55 x 10
65 x 10

Panora Pressdowns
100 for 3 sets of 10

I usually try to ignore the stupidity happening around me in the gym, but I just couldn't ignore this one today. Some guy was standing on top of a full stability ball in the power rack, with a barbell on his shoulders w/ 25's on each end, doing 1/4 squats. He had a spotter on each side essentially holding him up and in turn most likely taking most of the weight off of him, but I was still waiting for him to slip and crack his head open. No clue what this was supposed to accomplish, but as these guys are "personal trainers" at this place, I'm sure it was highly effective.


Posted by: DLDave

7/12 Squat

Box squat (belt only)
225 x 5
315 x 3
405 x 2
495 x 2
545 x 2

Deadlift w/ 3" deficit (conventional)
255 x 3
325 x 3
395 x 3
465 x 1
535 x 1

Standing Ab Pulldown
100 x 10
120 x 10
140 x 10
160 x 10

Couldn't make it to Lexen today so had to squat in the commercial gym, walking out in power rack, no briefs. It's been awhile since I've walked-out heavy weight, and my setup was a mess, especially given I had to go with a narrower stance in the rack. On the deadlifts, used 35 lb hex plates from the floor, which is about a 3" deficit compared to round 45's. Couldn't fit anymore 35's on the bar, and didn't have chalk or straps, so stopped after the 535 single.


Posted by: Stewart20

Nice, the old squat and deadlift workout You guys must be really spoiled with the monolift huh? How many steps back do you take when you unrack the bar? I guess even one step back with each foot with close to 600 pounds on your back can be a treat huh? I'll let you know when I get there.


Posted by: DLDave

Yes, definitely spoiled by the monolift. And I think I had the hooks set too high today, which didn't help. I think I take 2 steps back with each foot. Back when I used to walk everything out, I had it down to 1 step with each foot.


Posted by: DLDave

7/14 Back stuff

V-handle pulldowns
140 x 10
160 x 10
180 x 10
200 x 8

Chest-assisted row
1 plate for 10
2 plates for 10
3 plates for 10
4 plates for 10
4 plates + quarter for 6

H-rolls
20 x 10
25 x 10
30 x 10
35 x 10

Side raises
20 x 10
30 x 10
35 x 10

Hammer curls
35 x 10
45 x 10
50 x 10

Face pulls
100 x 10
120 x 10
140 x 10

My schedule is very messed up this week, so i wanted to fit in some back work since I didn't bench yesterday and will miss tomorrow as well. Mostly uneventful, my biceps and delts had no range of motion left for the face pulls so skipped the last set. I didn't get a chance to eat prior to lifting and didn't have much gas left after the rows.


Posted by: DLDave

7-17 DE Bench

Flat bench
225 x 3
275 x 3
315 x 3
225 for 3 sets of 3 (speed work)

Reverse pec deck
210 x 10
230 x 10
250 x 8

Face Pulls
100 x 10
120 x 15
140 x 15
160 x 15

Close grip bench
225 for 3 sets of 8

Barbell shrugs
315 for 3 sets of 10

Panora pushdowns
100 x 12
120 x 12
140 x 12
160 x 12

I went a little heavier than usual since I haven't benched in a week. I haven't done close grip bench in ages and didn't want to go too heavy since these always bother my wrists, and I didn't have my wraps. My crappy diet is catching up with me, I'm losing steam about halfway through these workouts and get very hungry. I'm probably down about 1000 cals per day for the past few weeks, need to get that fixed.


Posted by: PeteTheGreek

Quote:
Originally Posted by DLDave View Post
I haven't done close grip bench in ages
What is that, an 8 foot range of motion?


Posted by: DLDave

Pretty much, wrists want to bend at an odd angle to get the bar to touch. Trying to find some tricep movements that won't bother my elbow.


Posted by: DLDave

7/17 Squat

Box squat w/ Hatfield bar
345 for 3 sets of 2
435 for 3 sets of 2
525 for 1 set of 2

Reverse Hypers
280 x 10
350 for 3 sets of 10

GHR
4 sets of 10

Decline Abs
4 sets of 10 w/ 50 lb kettlebell

Light crew today as Chuck's crew took a field trip today, and most of those that were there were taking heavy singles in full gear for the August meet. So I squatted with Matt Lenigar and a few others that aren't in full meet prep and just did weight that Matt did. Haven't used the Hatfield bar since January, and never out of a monolift, so took some getting used to. My shoulders could use the break though.


Posted by: DLDave

7/18 Bench

Flat Bench
225 x 5
275 x 3
315 x 3
Add Rage X
365 x 3
405 x 3

Tricep Pushdowns
Straight bar
160 for 3 sets of 15
Rope
120 for 3 sets of 15

Seated horizontal plate-loaded row
2 plates per side for 10
3 plates per side for 10
4 plates per side for 10
4 plates + quarter per side for 6

Pulldown
3 sets of 10

Worked up to a moderate weight mainly to see how this shirt did. I found someone selling two and worked out a deal to try out the bigger one first. Turns out this one is too big, so I'll swap this for the size smaller and see how that does. Got very little pop off the bottom as chest plate is too big, but both sets were pretty easy. On a positive note, this is the heaviest I've gone in a month and the elbow felt fine.


Posted by: DLDave

7/22 Back/Legs

Chain suspended good mornings w/ cambered bar
245 x 5
295 x 5
335 x 3
385 x 1
425 x 1
475 x 1
475 x 1

Speed pulls against doubled minis (alternate conventional and sumo)
315 for 3 sets of singles
365 for 3 sets of singles
405 for 2 sets of singles

Standing hamstring curls
3 sets of 10

Reverse hypers
210 for 3 sets of 10

I headed in with a plan to do the good mornings and speed pulls, which turned out to be the same thing that the morning crew had done. I don't think I've ever done good mornings for heavy singles before, so left some in the tank rather than risk a back injury. Was pretty hot in the gym, didn't have much left after the pulls.


Posted by: DLDave

7/23 Extra Stuff

Stationary bike
15 min @ 70 rpm

Hammer Curls
35 x 10
45 x 10
60 x 10
70 x 8

Tricep rope pushdowns
80 for 3 sets of 15

Standing Ab Pulldowns
5 sets of 10, worked up to 160

Static hex dumbbell holds
3 sets @ 30 sec each

Static barbell holds
135 x 30 sec
225 x 30 sec
315 x 20 sec

Hip Abductor/adductor
3 sets of 15, light weight

Torso rotator
3 sets of 10, moderate weight

Foam roller
quads, hamstrings, IT band

Tricep and hip work kept light to stretch out some tightness, the rest is the occassional grip and bicep work that I don't do on a regular schedule. I've been slacking on the foam roller for rehab after leg work, and I'm really starting to pay as my legs and hips have been very tight for the past 2 weeks.

And my smaller Rage X arrived today. This one is going to be fun.


Posted by: DLDave

7/24 DE Bench

Speed Bench
225 for 3 sets of 3

Wide-grip Pulldowns
worked up to 200 on sets of 5
dropped to to 120 for 3 sets of 12

Reverse pec deck
150 x 12
170 x 12
190 x 12

Face Pulls
100 x 15
120 x 15
140 x 15
160 x 15

Dumbbell 2-hand overhead tricep extension
55 x 10
75 x 10
90 x 10
100 x 10

Machine shrugs
405 for 3 sets of 10

Felt like crap today, almost skipped this one. Started softball double-headers last night and a bunch more swings and throws than usual, which left me with sore arms and shoulders, followed by drinking until midnight. So I dropped the weight and increased reps on a couple of things. Haven't done these overhead dumbbell tricep things for probably 6 years, no idea how effective it is for bench press strength (although some of the Big Iron guys do them), but it didn't seem to bother my elbows.


Posted by: DLDave

7/26 Squat

Foam box squat, below parallel, w/chains
325 + 200 lb chains for 5 sets of 2 (lost track of sets)
415 + 200 lb chains for 1 set of 2

Deadlifts with plates on 2-3" foam pads (conventional)
225 x 1
315 x 1
405 x 1
455 x 1
495 x 1
545 x 1
585 x 1
635 x 1

Sandbag carry
2 bags + 120 lb dumbbell for 50 yard trip

Reverse hypers
280 for 3 sets of 10

Kneeling pulldown Abs
3 sets of 10

My hips have been in bad shape all week, so today wasn't the best day to squat on the varsity rack with the pros helping. The chains were throwing me off balance, and the foam was already below parallel before I even sunk into it, which was real good for the already sore hips. Fortunately I didn't miss any reps, but it was brutal, which I guess is good. I was told that I need to work on lower back strength, so I see many more good mornings and reverse hypers in my future.


Posted by: PeteTheGreek

Yes, you have a weak back. You can only pull 680.


Posted by: DLDave

I think Wenning changed his mind after I pulled today, as he was later telling me to work on some different things. His main point was that my back is straight up and down when squatting rather than leaning forward so that hips go back, which he attributed to a weak lower back.


Posted by: PeteTheGreek

It took me a while to be able to push my ass back. Lynn is very good at it but he has a weak lower back and I'm not setting the deadlift world on fire either, so it's technical more than anything.


Posted by: DLDave

I've added more lower back work lately anyways to keep the deadlift moving, so not going to worry about it too much. Not that I don't think Wenning knows his shit, but I think technique has as much to do with it than anything. I just don't really think about leaning forward when trying to sit back.


Posted by: PeteTheGreek

Problem though is if you're upright while sitting back you will fall backwards. You have to lean forward a bit while you're sitting back.


Posted by: PeteTheGreek

Was Dan on a "you better break parallel" kick today? He was making everyone bury their squats yesterday. He made the new guy Dave squat down to box and three pads and the kid is almost as tall as you are. Sounds like he doesn't want anyone cutting their squats high from now on, which I think is good. Chuck, Chuck and Matt buried their squats in that latest video. I must have lost my invitation for that session in the mail or something.


Posted by: DLDave

No, that was Dan's plan last time I squatted with him (2 weeks ago I think). I think I had a couple of sets that week with only 2 pads. Today was all Chuck's call. I got to use one pad under that taped-up foam thing. When I added a 2nd pad for one of my sets, he said "you don't need all that" and pulled it out.

That "opener session" in that vid was the road trip they took last week down to Powerstation.


Posted by: DLDave

7/27 Bench

Flat bench
225 x 5
275 x 3
315 x 3
365 x 1
Add new Rage X
365 x 3 (no board, nowhere close to touching)
405 x 3 (3-board)
455 x 2 (2-board)
495 x 2 (1-board for first rep, no-board no touch on 2nd)

Floor pin press
225 x 5
315 x 5
405 x 3
495 x 3
585 x 3
635 x 3
675 x 3

Seated plate-load horizontal row
2 plates per side for 10
3 plates per side for 10
4 plates per side for 10

Tricep pushdowns, straight bar
100 for 4 sets of 15-20

So that's what a properly fitted bench shirt is supposed to feel like. This one isn't crazy tight but should be good for now. It's going to take a few weeks to stretch out so that I can touch something in the 450-500 range. Today it probably would've taken close to 550 to touch. The tighter fit caused some issues with setup and grip, so I'm going to have some adjustments to make there. The bar was coming up at a decent speed though. Think that pin press set is a PR, not that it really matters though, at least not until I can find a pin press federation.


Posted by: DLDave

7/29 Back work

V-bar pulldowns
100 x 10
130 x 10
160 x 10
180 x 10

Pull-thrus
100 x 10
120 x 10
140 x 10
160 x 10

Standing Ab pulldown
100 x 10
120 x 10
140 x 10
160 x 10

Hammer Curls
35 x 12
45 x 12
45 x 12

45 degree back raise
BW x 10
25 lb plate x 10
25 lb plate x 8

Lower back tightened-up something fierce on the pull-thrus, and barely got the back raise sets in. I don't think I'm recovered from the squat/deadlift on Saturday. I also discovered that my hip tightness isn't so much hip as it is a quad strain, which extends from the groin to the outside in the upper quad, and was pretty painful when I dropped my hips on the pull-thrus, just as it was when I squatted low on Saturday.

I also learned 2 commercial gym lessons from observing today:

1. if your "personal trainer" asks a guy to let you work in, please make sure you're working hard enough that you can't have a 2 minute conversation with her during your set of 20 lb rope extensions.

2. if you're going to attempt a 385 lb bench, please ask the biggest guy nearby to spot you, and not the guy in runner's shorts. Runner's shorts guy didn't do so well pulling that weight off of you, did he?


Posted by: Seanp156

Quote:
Originally Posted by DLDave View Post

I also learned 2 commercial gym lessons from observing today:

1. if your "personal trainer" asks a guy to let you work in, please make sure you're working hard enough that you can't have a 2 minute conversation with her during your set of 20 lb rope extensions.

2. if you're going to attempt a 385 lb bench, please ask the biggest guy nearby to spot you, and not the guy in runner's shorts. Runner's shorts guy didn't do so well pulling that weight off of you, did he?
Haha, is this at Lifetime? I bet you get some weird looks when you do pull-throughs there.


Posted by: DLDave

Yep, and yep


Posted by: DLDave

7/31 DE Bench

Seated military
225 x 10
225 x 10
275 x 5

Reverse pec deck
170 for 3 sets of 12

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

Close-grip bench (thumbs on smooth)
135 x 10
185 x 10
225 x 10

Machine shrugs
2 plates per side for 10
3 plates per side for 10
4 plates per side for 10

Face pulls
100 x 10
120 x 10
140 x 15
160 x 15

Panora pushdowns
100 x 10
120 x 10
140 x 10
160 x 10

Been awhile since I've done any direct front delt presses, while I've been focusing more on rear delts and lats for bench assistance. Strength is down on these militaries, not sure if that's something I should address with more work or not.


Posted by: Stewart20

strength is DOWN on militaries???? HA! That's comical


Posted by: DLDave

I guess you're right Stewart. The 275 seemed slower than the last time I did it, but I can't find in my log when I did 275 last time. It may have been prior to January, didn't seem so long ago.


Posted by: PeteTheGreek

Quote:
Originally Posted by DLDave View Post
Strength is down on these militaries, not sure if that's something I should address with more work or not.
front delts kick in on that last 1-2 inches above your belly when you're trying to touch. Shirted belly dumps are usually related to weak front delts.

Also, looks like I won't have to come in on Sat. I'm supposed to testify in a criminal case and the defendant didn't show up, so the trial got postponed. Dodged that Chuck bullet.


Posted by: PeteTheGreek

JL Holdsworth joined Lexen. He was in there today training some kid. Lynn said he did a floor press yesterday with 545, smoked it.


Posted by: DLDave

I've heard he's been there a few days this week. No clue who he would be training with.


Posted by: PeteTheGreek

He'll likely hook up with Chuck's group after the pro-am. I don't see him wasting his time with anyone else. Lynn claims he almost convinced him to bench with us on Sundays.

I heard Mike Ruggeria might join as well.


Posted by: DLDave

Dan told me that JL had to train evenings, so that wouldn't work with Chuck's group. I heard the same about Ruggeria. I hung around way too long last Sat and got a brain dump from Dan.


Posted by: DLDave

8/2 Squat

Box squat w/greens and purples (adds 130 at bottom, 225 at top)
415 + bands for 2 sets of 2
465 + bands for 2 sets of 2
505 + bands for 1 sets of 1 (slow and sloppy)

Deadlifts from floor against much hated doubled mini's
225 for 1
315 for 1
365 for 1
405 for 1
455 for 1
495 for 1
545 for 0 (missed at knees)

Reverse hypers
210 for 3 sets of 10

Decline Abs
50 lb kettleball for 3 sets of 10

The quad/hip thing was terribly tight today, couldn't even sit on parallel box with the bar. It never did get fully loose, but the heavier weight forced me down but didn't have much speed coming off the box. The last squat was a grinder but put me up around 730 in bar weight + tension, and it sure felt like it. I let the bar get out in front of me on the missed deadlift. I need to start paying better attention to form with heavier weights on the deadlift, I can get away with sloppy form with anything under 600 but it catches up with me above 650.


Posted by: PeteTheGreek

Quote:
Originally Posted by DLDave View Post
The quad/hip thing was terribly tight today
The constant tension from the bands is doing this. Four weeks in a row of that band shit for me and I feel like someone's stabbing me in the hips with a pencil. The predators didn't help much.

Looking forward to some straight weight for a while.


Posted by: DLDave

I'm sure it probably isn't helping, but this was the first band work I've done in awhile. It's mostly been chains and straight weight the previous few weeks. It is something I need to get worked out though as I'm sure we'll be doing a lot more band work heading into the meet.

Chuck was doing ~1200 with plates and bands, 2 blues and a green or purple and over 700 on the bar. I'll be shocked if he doesn't go 1200+ at the Pro-Am.


Posted by: PeteTheGreek

I had 555 bar weight plus the greens so I'm not that far behind LOL. Greens if my math is correct add 500 lbs, so I did 1055. I'm not allowed to lift at the Pro-AM because they don't want me kicking Frankl's ass.


Posted by: DLDave

135 is close enough to 500 i guess


Posted by: PeteTheGreek

we had the bands quadruple choked


Posted by: DLDave

8/3 Bench

Floor press
225 x 3
245 x 3
275 x 3
315 x 3
365 x 2
405 x 1
425 x 0 (miss off bottom)

Floor pin press against doubled mini's
225 x 5
315 x 3
365 x 3
405 x 3
495 x 3
545 x 3

Seated horizontal plate-loaded row
2 plates per side for 10
3 plates per side for 10
4 plates per side for 10
4 plates and quarter per side for 10

I think this was the first time I've ever done full range floor press, so my bar path was a bit off and which threw my arms off on the heavier reps. I might have been able to grind out that 425 rep but didn't feel comfortable with the different pressure point of having upper arm flat on floor. Full range leaves me with a good 2-3" between bar and belly. There are 11 training weeks left until the October meet, so should have plenty of time to mix-on other ME bench movements while getting the Rage X broken in. Overall strength and stamina appears to be rebounding now that I've got my calories back up, and trying to keep the problem elbow healthy with some extra rehab/prehab work.


Posted by: PeteTheGreek

Check it out:

YouTube - Gary Benford bench-pressing 500 pounds

No side judges, no pause, no lock-out, no rack signal, kirk's hands never leave the bar and he's wearing two bench shirts. What a disgrace and insult to guys who have legitimately benched 500 lbs.


Posted by: DLDave

With that beanie and lack of rules, he's good for another 20 lbs or so.


Posted by: PeteTheGreek

kirk pulled 605. would have made 650 if he didn't do so many bent over rows during the bench portion of the meet.


Posted by: DLDave

8/5 Back/Legs

Close stance foam box squat w/ SSB (raw)
335 x 5
385 x 5
425 x 5

Good mornings w/ Zercher harness
225 x 5
275 x 5
315 x 5
365 x 5

One-legged reverse hypers
140 for 4 sets of 10

Kneeling ab pulldowns
3 sets of 10

Lower back is fried. The Zercher good mornings are quite different as the weight is suspended in front of you, which seems to take shoulders and upper back out of the movement and really hits lower back. Probably could've added some more weight for both the squats and GM's but didn't want to go too heavy as I haven't been recovering too well between going heavier on Tuesday and squatting on Saturday.


Posted by: DLDave

8/7 Bench Assistance

Speed bench
225 for 3 sets of 3

Bent over row
225 for 3 sets of 10

Wide grip pulldown
Sets of 8, worked up to 200

Face Pulls
100 x 15
120 x 15
140 x 15
160 x 15

Panora pushdowns
120 for 3 sets of 15

Overhead 2-handed tricep extension
70 x 10
85 x 10 (stopped here, elbow discomfort)

Barbell shrugs
135 x 10
225 x 10
315 x 10
365 x 10
405 x 8

Really focused on technique on the bench, as I've done a lot of reading on the Rage X and it appears the ideal way to bench in this shirt (and poly shirts in general) is to lower bar with elbows flared until shirt catches, to load up the chest plate, then tuck elbows. Worked on this technique with no shirt, and also driving heals into the floor when pressing back up. Bar speed was really good with 225, will have to see how this transfers over to the shirt. It's going to be a matter of timing these various things during the movement, at least until I do it enough that it's routine. Been awhile since I've done barbell rows, and it was really showing. Felt some minor elbow discomfort on the dumbbell tricep, no pain, but stopped rather than push it to something that causes problems. And the search for tricep work that doesn't bother elbows continues.


Posted by: Stewart20

Why do you only do 3 sets for speed bench? isn't traditional "protocol" to do something like 9 sets for bench?

Oh, and tricep work that doesn't hurt the elbows? There are none! The only ones I can do are dips, floor press, and close grip bench, yep I can do all the heavy compound tricep stuff quite heavy, but if I grab a 40 pound db and try to do an overhead extension, all hell breaks loose!


Posted by: DLDave

Yes, the traditional Westside approach would be 6-8 sets of 3 on speed bench. I'm trying to limit the amount of pressing I do right now to try to keep the elbow/bicep thing away long enough to get heavy shirted reps in, which is more important to me right now since I'm learning a new shirt.

I try to stay away from dips as it's rough on my shoulder, and so far I'm having some success rotating close grip bench in with some other tricep work that isn't so elbow friendly.


Posted by: PeteTheGreek

Get ready for Sunday. Possible throw-down between us and the Metro Health Varsity Bench Crew. Tim will have his service weapon in case shit heads south.


Posted by: DLDave

8/9 Squat

Box squat w/greens and purples (adds 130 at bottom, 225 at top)
365 + bands for 2 sets of 2
415 + bands for 2 sets of 2
465 + bands for 2 sets of 2

Standing leg curl
3 sets of 10

Standing pulldown abs
3 sets of 10

Today took a ridiculous amount of time with all of the various groups, so I cut the assistance work short. We had 3 groups on our monolift, including 1 that was working up to a fully geared max single, so it was a good 2 hours after arriving before I actually squatted. Once we got going, repeated last week's band setup but skipped the last heavy set to reduce the load a bit. I brought my stance in a bit as feedback on the close stance squats on Tues was that the setup looked better, and I seemed to be sitting back better with the closer stance today.


Posted by: PeteTheGreek

Great News!!! Dan talked to CV and we're allowed to set up a bench in the gravel portion of the parking lot at 3:00 am on Tuesday mornings, but we will have to bring our own spotlight and pay extra for the electricity to power it.


Posted by: DLDave

That must just be you guys that got that deal. CV told me that I can bench with whatever group I want and that he'll lift off for me.


Posted by: DLDave

8/10 Bench

Flat bench
225 x 5
275 x 3
315 x 1
365 x 1
Add Rage X
405 x 3 (2-board)
405 x 3 (2-board)
455 x 2 (1-board)
500 x 2 (no board, no touch)

Pin press (on bench)
315 x 5
405 x 5
455 x 3
545 x 7

Mini-band pull-aparts
4 sets of 25

Purple band pushdowns
5 sets of 40

The first 405 set was terribly sloppy, so repeated it. Had some problems tucking elbows, sleeves felt tighter than last time so I think I had it pulled on differently. The bar felt pretty heavy today, so I think I'll add some heavy 2 or 3 board presses here soon. The last 500 set was about an inch off the chest, so it's getting closer to touching. Still have some technical things to work out, which are more important in this shirt since it's less forgiving than the looser denim. Had to cut the accessory work short due to family stuff this morning, so added some band work at home.


Posted by: DLDave

8/12 Lower/Back

SLDL
225 x 5
275 x 3
315 x 3
265 x 3
405 x 3

Standing hamstring curl
3 sets of 12

45 degree back raise
4 sets of 10

One-legged reverse hyper
140 for 4 sets of 10

Decline Abs
50 lb kettlebell for 4 sets of 10

Hex dumbbell hold
15 lb for 30 seconds
20 lb for 30 seconds
25 lb for 30 seconds
25 lb for 45 seconds
25 lb for 1 min


Posted by: DLDave

8/14 DE Bench

Speed bench
225 for 6 sets of 3

Wide-grip pulldowns
3 sets of 10

Reverse pec deck
170 for 3 sets of 12

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

Dumbbell row
80 x 10
95 x 10
110 x 10

Face pulls
100 x 10
120 x 10
140 x 15
160 x 15

Panora pressdowns
120 for 3 sets of 12

DB side raise
20 x 10
25 x 10
30 x 10
35 x 10
40 x 6

Experimented with bench setup today and bar path after watching some old Metal Militia video. I don't have the hip flexibility to pull my feet back farther and get up on toes with feet pointed straight forward, and I couldn't get to a point where things felt stable and comfortable. I did at least pick up a couple things that were fairly easy to implement. And on a positive note, the bar speed was pretty good today, and my elbow feels better than it has in a long time, as I've been doing some band stretching for the past couple of weeks that is focused on working out elbow tendinitis.


Posted by: DLDave

8/16 Squat

Box squat (belt only, no briefs)
315 x 2
405 x 2
455 x 2
495 x 2
545 x 2

Pin pulls (pins 1" below knees, conventional stance, no chalk)
315 x 3
405 x 2
495 x 2
585 x 1
635 x 1
685 x 1
725 x 0 (miss at lockout)
725 x 1
775 x 0 (no way)

Standing ab pulldowns
4 sets of 10

Had kid duty this morning, so couldn't make it to Lexen and had to hit the commercial gym, where I got to walk the weight out and pull with no chalk. The last couple of squat sets felt really heavy with the walk out but had little problem doubling them, although speed is definitely slower without briefs. The pin pulls were fun, haven't pulled straight weight to failure in awhile and wanted to see where I'm at 9 weeks out from the meet.


Posted by: DLDave

8/17 ME Bench

Flat bench
275 x 3
315 x 3
365 x 1
Add Rage X
405 x 3 (no touch)
405 x 2 (touch 2nd)
455 x 1 (no touch)
495 x 1 (touch)
535 x 1 (no touch)
535 x 1 (touch)

Panora pressdowns
4 sets of 12

Seated horizontal plate-load row
1 plate and a quarter for 10
2 plates and a quarter for 10
3 plates and a quarter for 10

The Rage X is loosening up, as I was able to touch 405, which was nowhere close the last couple of weeks. The biggest issue right now with touching is making sure my elbows are tucking enough and wrists are in proper alignment, as the reps that aren't touching feel like they're dumping when I get close. I also need to increase speed of descent. I was out of gas by the 2nd 535 after yesterday's heavy deadlifts as I was very sore when I got up this morning, but wanted to hit that for a full rep as that's a PR. It was pretty slow and almost got stuck halfway.


Posted by: DLDave

8/19 Lower/Back

45 degree back raise
3 sets of 10 w/ 25 lb plate

Pull-thrus
160 for 3 sets of 10

Kneeling pulldown abs
4 sets of 10

Hammer Curls
35 x 10
45 x 10
55 x 10
65 x 10

Kept things somewhat light and easy today as I'm feeling pretty beat up after a heavy weekend, and could use a bit of a deload. It still didn't manage to keep my lower back from tightening up, so spent some time afterwards stretching things out.


Posted by: DLDave

8/21 DE Bench

Speed bench
225 for 4 sets of 3

Strip the rack lock-outs
225 x 5
315 x 3
365 x 3
405 x 3
455 x 3

Pin presses
315 x 3
405 x 3
455 x 3
495 x 3

Chest supported row
1 plate for 10
2 plates for 10
3 plates for 10
4 plates for 10

Wide-grip pulldown
4 sets of 5

Reverse pec deck
3 sets of 10


Posted by: PeteTheGreek

Are you squatting/benching this weekend during normal hours? Don't know if anyone will be at Lexen on Sat.


Posted by: DLDave

No, I'm coming in tomorrow to do some moderate stuff. I'm not sure about benching on Sun, might take the family up to Lake Erie this weekend.


Posted by: PeteTheGreek

Lynn's still on vacation, Tim tore his bicep and Erik can't lift me off. Great, looks like I'm benching with the varsity crew. With a good spot I should be able to get 800.


Posted by: DLDave

Or you could go light and let your stuff heal for a week


Posted by: DLDave

8/22

Box squat w/ straight bar
325 + 100 lb chains for 1 sets of 2
325 + 200 lb chains for 3 sets of 2
375 + 200 lb chains for 1 set of 2

Reverse hypers
140 x 10 (2-legged)
140 x 10 (1-legged)
210 x 10 (1-legged)

Decline Abs
3 sets of 10

Kept the weight moderate as I'm trying to deload this week, which was a good thing as I couldn't get comfortable under the bar today. The box was too low for the first few warm-up sets, then I couldn't get my briefs seated properly which was affecting ability to push knees out. I have 7 more squat sessions prior to the meet, so I'll likely be taking a heavy single this coming week or the following then back to the bands for a circa max. My already sore hips can't wait.


Posted by: DLDave

8/28 DE Bench

Flat bench, 3 second pause at bottom, up with speed
225 for 3 sets of singles

Speed bench
225 for 2 sets of 3

Flat bench w/ 35's suspended by mini-bands
185 + 70 suspended for 2 sets of 5

Wide grip pulldowns
140 x 10
160 x 10
180 x 8

Reverse pec deck
170 x 10
190 x 10
210 x 10

Machine shrugs
225 x 10
315 x 10
405 x 10

Panora Pushdowns
100 for 3 sets of 15

First day back in the gym after almost a week off. I was feeling pretty beat up, particularly in the arms, so figured it would be a good week to get a break and then hit it hard for the stretch run into the October meet. Everything felt pretty good so I mixed-up the bench movements a bit. Been awhile since I've done the suspended presses, those are still brutal. Kept the accessory work somewhat moderate.


Posted by: DLDave

8/30 Squat

Box squat w/ ~300 lb chains, shortened for stability
185 bar weight + chains for 5 sets of 3

Deficit deadlifts (standing on 2" platform, conventional stance)
315 x 3
405 x 3
455 x 3
495 x 3
585 x 3

Standing Ab pulldowns
3 sets of 10

Reverse hypers
210 for 4 sets of 10

The box squats today were brutal. I'm really not sure what the chain weight was, but it was pretty hard to get back up on the 3rd rep. The chains were set to a length so that they never touch the ground, making them swing pretty hard and really work your stability. I was on the varsity mono with Chuck coaching, and the 800 lb squatters were having a hard time too, so I didn't feel bad. For each set we started with the box just above parallel and removed a pad with each rep, putting the last rep below parallel.


Posted by: DLDave

8/31 Bench

Flat Bench
275 x 3
315 x 1
365 x 1
Add Rage X
405 x 3 (no touch)
450 x 2 (no touch)
475 x 2 (no touch)
495 x 1 (no touch)
545 x 0 (dump, wrist rolled back)
545 x 1 (no touch)

7 Board lock-outs against 2 mini-bands looped under bench
225 x 3
315 x 3
365 x 3
405 x 3
455 x 3
475 x 3

This shirt is a pain in the ass. Two weeks ago I touched 405, today couldn't touch 545. It seems to fit differently each week. I think it was the 545 that was pretty close, but I need to be consistently touching 500 for this meet. I need to get my descent speed up, and I need to figure out how to push my belly up at the bottom. Aside from the touching problems, the bar came up pretty well on all sets. The variation of lockouts we did today were interesting, even with 7 boards I still had a good 3-4" ROM to lockout. I'll pick up some band pull-aparts later today to hit the rear delts.


Posted by: DLDave

9/2 Lower

Chain suspended good mornings w/ cambered bar against mini-bands
240 + bands x 5
290 + bands x 5
330 + bands x 5
380 + bands x 3

Belt squat against doubled mini-band off low box
225 + band for 3 sets of 8

One-legged reverse hyper
210 for 3 sets of 10

Wide-grip pulldowns
3 sets of 10

Lower back very tight after this one. Le