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.

My log: http://www.ironmagazineforums.com/on...ining-log.html

Stewart20

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?

http://futuretrainer.blogspot.com/ --My new blog!!

Seanp156

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.

My Journal

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.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

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.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

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.

My log: http://www.ironmagazineforums.com/on...ining-log.html

thewicked

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

PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

DLDave

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.

My log: http://www.ironmagazineforums.com/on...ining-log.html

thewicked

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?!

PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

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.

My log: http://www.ironmagazineforums.com/on...ining-log.html

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.

My log: http://www.ironmagazineforums.com/on...ining-log.html

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.

My log: http://www.ironmagazineforums.com/on...ining-log.html

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.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

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.

My log: http://www.ironmagazineforums.com/on...ining-log.html

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.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

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

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

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.

My log: http://www.ironmagazineforums.com/on...ining-log.html

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.

My log: http://www.ironmagazineforums.com/on...ining-log.html

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.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

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.

My log: http://www.ironmagazineforums.com/on...ining-log.html

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

My log: http://www.ironmagazineforums.com/on...ining-log.html

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.

My log: http://www.ironmagazineforums.com/on...ining-log.html

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.

My log: http://www.ironmagazineforums.com/on...ining-log.html

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.

http://futuretrainer.blogspot.com/ --My new blog!!

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.

My log: http://www.ironmagazineforums.com/on...ining-log.html

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.

My log: http://www.ironmagazineforums.com/on...ining-log.html

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.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGree