Deadlift Dave's training log

DLDave · 06-01-2008, 08:24 AM

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.

Travis Bell · 06-01-2008, 09:04 PM

how much you weighin man? great benchin!

PeteTheGreek · 06-01-2008, 09:22 PM

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.

PeteTheGreek · 06-01-2008, 09:27 PM

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.

Travis Bell · 06-01-2008, 09:33 PM

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

DLDave · 06-02-2008, 04:42 AM

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.

Travis Bell · 06-02-2008, 07:33 AM

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.

DLDave · 06-02-2008, 07:59 AM

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.

DLDave · 06-03-2008, 03:15 PM

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.

PeteTheGreek · 06-03-2008, 05:04 PM

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

DLDave · 06-03-2008, 06:45 PM

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.

DLDave · 06-05-2008, 01:30 PM

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.

PeteTheGreek · 06-06-2008, 05:47 PM

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.

DLDave · 06-06-2008, 07:26 PM

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

thewicked · 06-06-2008, 07:46 PM

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

DLDave · 06-07-2008, 09:40 AM

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.

DLDave · 06-08-2008, 08:12 AM

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.

DLDave · 06-10-2008, 04:51 PM

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.

DLDave · 06-12-2008, 12:19 PM

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.

DLDave · 06-13-2008, 04:43 PM

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.

DLDave · 06-16-2008, 01:17 PM

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.

DLDave · 06-17-2008, 03:17 PM

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.

DLDave · 06-19-2008, 12:03 PM

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.

PeteTheGreek · 06-21-2008, 08:01 AM

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.

Stewart20 · 06-21-2008, 09:04 AM

Good luck at the meet Dave

DLDave · 06-21-2008, 12:24 PM

Quote:

Originally Posted by PeteTheGreek

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

Good luck at the meet Dave

Thanks Stewart, probably gonna need all the luck I can get.

PeteTheGreek · 06-21-2008, 04:13 PM

the foam blocks finally showed up.

DLDave · 06-22-2008, 03:24 PM

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.

06-01-2008, 08:24 AM	#271
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 353	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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. Last edited by DLDave : 06-01-2008 at 08:39 AM.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-01-2008, 09:04 PM	#272
Travis Bell Westside Bencher Join Date: Apr 2008 Location: United States Posts: 175	how much you weighin man? great benchin!
	AtLargeNutrition - Support the company that supports strength!

06-01-2008, 09:22 PM	#273
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 583	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-01-2008, 09:27 PM	#274
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 583	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-01-2008, 09:33 PM	#275
Travis Bell Westside Bencher Join Date: Apr 2008 Location: United States Posts: 175	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
	AtLargeNutrition - Support the company that supports strength!

06-02-2008, 04:42 AM	#276
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 353	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.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-02-2008, 07:33 AM	#277
Travis Bell Westside Bencher Join Date: Apr 2008 Location: United States Posts: 175	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.
	AtLargeNutrition - Support the company that supports strength!

06-02-2008, 07:59 AM	#278
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 353	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.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-03-2008, 03:15 PM	#279
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 353	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.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-03-2008, 05:04 PM	#280
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 583	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
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-03-2008, 06:45 PM	#281
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 353	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.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-05-2008, 01:30 PM	#282
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 353	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.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-06-2008, 05:47 PM	#283
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 583	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.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-06-2008, 07:26 PM	#284
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 353	OK, thanks. Should make for some interesting warm-ups.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-06-2008, 07:46 PM	#285
thewicked THE FRIDGE Join Date: Apr 2008 Location: the underground, TX Posts: 275	looking good big dave..numbers are sick! I can't wait to see what you get off the floor in that suit for sure!
	PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

06-21-2008, 09:04 AM	#295
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,794 Photos: 2	Good luck at the meet Dave
	http://futuretrainer.blogspot.com/ --My new blog!!

06-07-2008, 09:40 AM	#286
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 353	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.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-08-2008, 08:12 AM	#287
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 353	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.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-10-2008, 04:51 PM	#288
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 353	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.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-12-2008, 12:19 PM	#289
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 353	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.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

06-13-2008, 04:43 PM	#290
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 353	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.
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06-16-2008, 01:17 PM	#291
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 353	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.
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06-17-2008, 03:17 PM	#292
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 353	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.
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06-19-2008, 12:03 PM	#293
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 353	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.
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06-21-2008, 08:01 AM	#294
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 583	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.
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06-21-2008, 04:13 PM	#297
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 583	the foam blocks finally showed up.
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06-22-2008, 03:24 PM	#298
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 353	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.
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