Deadlift Dave's training log

DLDave · 02-18-2008, 01:19 PM

2/17 Bench

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

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

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

Ab crunch machine:
3 sets of 10

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

DLDave · 02-19-2008, 12:20 PM

2/19 Back work

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

Dumbbell row:
110 for 3 sets of 10

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

Pulldown Abs
3 sets of 10

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

soxmuscle · 02-19-2008, 08:17 PM

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

which do you prefer when speed deadlifting?

DLDave · 02-19-2008, 08:27 PM

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

soxmuscle · 02-19-2008, 08:28 PM

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

DLDave · 02-19-2008, 08:32 PM

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

DLDave · 02-20-2008, 11:51 AM

2/20 DE Bench

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

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

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

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

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

stubborngrl · 02-20-2008, 12:01 PM

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

and, is the bicep injury a long term thing?

DLDave · 02-20-2008, 12:19 PM

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

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

soxmuscle · 02-20-2008, 01:27 PM

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

DLDave · 02-20-2008, 01:38 PM

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

soxmuscle · 02-20-2008, 03:06 PM

Sometimes that happens.

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

DLDave · 02-21-2008, 06:36 AM

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

DLDave · 02-22-2008, 04:40 PM

2/22 Squat

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

Glute ham raise
4 sets of 10

Pulldown Abs
3 sets of 15

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

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

PeteTheGreek · 02-22-2008, 04:42 PM

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

DLDave · 02-22-2008, 04:43 PM

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

DLDave · 02-23-2008, 11:37 AM

2/23 Extra stuff/GPP

Stationary bike
~21 min, 4 miles, 70RPM

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

Pulldown
70 x 10
80 x 10
100 x 10

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

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

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

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

DLDave · 02-24-2008, 08:09 AM

2/24 Bench

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

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

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

PeteTheGreek · 02-24-2008, 08:56 AM

Quote:

Originally Posted by DLDave

The 495 was slow and sloppy but I eventually got it locked out.

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

DLDave · 02-24-2008, 09:11 AM

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

soxmuscle · 02-24-2008, 11:45 AM

the double denim? is that a benching shirt?

DLDave · 02-24-2008, 02:04 PM

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

DLDave · 02-27-2008, 03:55 PM

2/27 Mini workout

Purple band pushdowns
40 reps for 5 sets

Purple band good mornings
40 reps for 5 sets

Mini band curls
40 reps for 5 sets

Purple band pull-aparts
20 reps for 5 sets

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

PeteTheGreek · 02-27-2008, 04:10 PM

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

DLDave · 03-01-2008, 10:43 AM

3/1 Deadlift

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

Hammer Curls
40 x 10
50 x 10
60 x 10

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

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

soxmuscle · 03-01-2008, 12:06 PM

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

DLDave · 03-02-2008, 09:10 AM

2/2 ME Bench

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

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

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

DLDave · 03-05-2008, 11:35 AM

3/5 DE Bench

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

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

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

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

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

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

DLDave · 03-08-2008, 03:28 PM

3/8 Squat

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

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

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

02-18-2008, 01:19 PM	#91
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 2/17 Bench Flat bench 225 X 3 275 X 3 315 X 3 Added loose Inzer Double Denim 365 X something (don't remember wtf I did with this set, was more to practice liftoff/handoff) 405 for 3 sets of 2 Floor press lock-outs: 405 X 5 455 X 3 495 X 5 Tricep Rope: 100 for 2 sets of 15 150 x 10 Ab crunch machine: 3 sets of 10 See comments above from me and PeteTheGreek for additional info on the shirted bench work. Continuing to work on shirt groove with moderate weight. Also, first bench day in about a month where there was absolutely no discomfort with the left bicep, so hopefully that shit is behind me.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

02-19-2008, 12:20 PM	#92
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	2/19 Back work Speed pulls: 365 for 8 sets of singles 365 for 1 set of 8 Dumbbell row: 110 for 3 sets of 10 Hammer curls: 30 x 10 40 x 10 50 x 10 Pulldown Abs 3 sets of 10 Schedule is going to be a bit screwy over the next week or so as I am traveling out of the country next week, so trying to squeeze in the important stuff when I can on non-heavy days. Switched between overhand hook grip and alternating grip on pulls as thumb hasn't fully healed from blister, which didn't make a difference as this weight isn't much of a challenge for singles (thus using it for speed).
	My log: http://www.ironmagazineforums.com/on...ining-log.html

02-19-2008, 08:17 PM	#93
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,511 Photos: 10	singles, deuces (not taking a shit) or triples. which do you prefer when speed deadlifting?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs. Soxmuscle Presents: Westside Training

02-19-2008, 08:27 PM	#94
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	I almost always do singles on speed dead days. This allows me to focus on a full deadlift movement as it would be in competition, including setup, and then just grip it and rip it from the floor, wait 1 minute, then repeat. The setup wouldn't be the same if doing another rep or two on that set. I normally pull heavy every other week, so I'm getting plenty of deadlift reps in my training.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

02-19-2008, 08:28 PM	#95
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,511 Photos: 10	I think I'm going to start doing more singles. Thanks, mang.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs. Soxmuscle Presents: Westside Training

02-19-2008, 08:32 PM	#96
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	Really focus on ripping the bar off the floor as fast as possible. This has had good carryover to heavy deadlifts for me.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

02-20-2008, 11:51 AM	#97
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	2/20 DE Bench Speed bench 225 for 8 sets of 3 (varying grip) Side lat raises 20 x 10 25 x 10 30 x 10 40 x 10 50 x 8 (nothing left) Seated dumbbell shoulder press 55 x 10 65 x 10 75 x 10 80 x 10 Tricep extension w/ EZ bar 75 x 10 95 x 10 115 x 10 Speed bench wasn't so speedy as I was focusing on tucking elbows and touching low as best I could since I was solo. Been awhile since I had done dumbbell shoulder presses and didn't have my log book to reference, so worked up to what felt like a good weight. Probably had more in me but thought 4 sets was good.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

02-20-2008, 12:01 PM	#98
stubborngrl Registered User Join Date: Feb 2008 Location: canada Posts: 24	thanks for coming by to my journal.. how do you vary grips on the speed bench?? one set cgb? one wide??? etc.. and, is the bicep injury a long term thing?

02-20-2008, 12:19 PM	#99
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	I usually do 6-8 sets on speed bench, and when I vary grips I'll do one set close, the next one medium, and next wide (index fingers on rings), then repeat. Or I'll do 2 close, 2 medium, etc. The bicep injury was about a month long thing, appeared to be a strained tendon, right at the bottom of the bicep. It was only painful on bench press, and only one specific spot about halfway down when lowering the bar. A smart person would've taken some time off, but I'm stubborn and was trying to make it until end of Feb when I have a week off anyways due to travel. The past 2 weeks I've taken it easy on non-heavy days and switched my deadlift grip to a double over-hand as the bad bicep was the hand that is normally the underhand grip. No idea what caused it as it's never been an issue before this.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

02-20-2008, 01:27 PM	#100
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,511 Photos: 10	Impressive DB shoulder presses. I know you're a strong guy, but 80's for 10 with ease is nice.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs. Soxmuscle Presents: Westside Training

02-20-2008, 01:38 PM	#101
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	Thanks sox. Funny thing is, I was so tight after the lat raises that I barely got the 55 lb set, so wasn't sure i'd even finish the 65 set. Things loosened up though.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

02-20-2008, 03:06 PM	#102
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,511 Photos: 10	Sometimes that happens. I didn't even realize you're from Columbus, Ohio. My roommates girlfriend is from Columbus. Small world.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs. Soxmuscle Presents: Westside Training

02-21-2008, 06:36 AM	#103
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	There are a few guys here from Columbus: PeteTheGreek, seanp156, Big G to name a few.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

02-22-2008, 04:40 PM	#104
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	2/22 Squat Box Squats with straight bar: 415 for 3 sets of 3 465 for 4 sets of 3 (maybe more another set or two, lost track) Glute ham raise 4 sets of 10 Pulldown Abs 3 sets of 15 Was dragging ass all day for some unknown reason, wasn't really feeling the squats but didn't struggle much. First time in awhile for a straight bar out of a monolift, and bar rolled a bit on the first heavy rep and resulted in a sloppy touch on the box. Hammy tightened up on GHR, which was unusual. I need to get my ass suited up and go heavy next time. Be sure to check PeteTheGreek's log tonight, he did some large amounts of weight for singles after our work sets.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

02-22-2008, 04:42 PM	#105
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 454	Dave, it's time to put some weight on the bar. Everything looks too easy for you so far.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

02-22-2008, 04:43 PM	#106
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	Yep, fully agreed (except for the too easy part, maybe somewhat easy)
	My log: http://www.ironmagazineforums.com/on...ining-log.html

02-23-2008, 11:37 AM	#107
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	2/23 Extra stuff/GPP Stationary bike ~21 min, 4 miles, 70RPM Chest assisted row 1 plate for 10 2 plates for 10 3 plates for 10 4 plates for 10 5 plates for 10 Pulldown 70 x 10 80 x 10 100 x 10 EZ Bar Curl 75 x 8 95 x 8 105 x 8 115 x 8 Hex dumbbell static hold 15 for 20 seconds 20 for 20 seconds 25 for 20 seconds 25 for 20 seconds Reverse grip wrist curls 40 x 10 70 x 10 90 x 10 No real plan for today, gave myself a half hour to fit in some extra back and bicep work, and still had time so did some grip stuff. Back felt tight for pulldowns, so kept it light since tomorrow is heavy bench day.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

02-24-2008, 08:09 AM	#108
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	2/24 Bench Flat bench 315 x 3 335 x 3 Added loose Inzer Double Denim 405 x 2 405 x 2 455 x 1 (no touch) 455 x 1 495 x 1 (PR) Floor press lockouts 225 x 5 315 x 5 365 x 5 415 x 5 465 x 5 505 x 5 The 495 was slow and sloppy but I eventually got it locked out. The 2nd 455 set was about the best rep I've had in a shirt so far, felt good and bar came up fast, so went for a new PR afterwards. Cut things short today as I have a flight in a few hours, was pretty beat anyways. Overall, feedback from partners was that bar was going more straight up and down over belly than last week, which is progress. Elbows felt like they were tucking better but still have some work to do. Bar also felt more stable at the bottom than last week, no hitch or near dump reps.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

02-24-2008, 09:11 AM	#110
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	Well I didn't see mine, but it sure felt as ugly as your squat.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

02-24-2008, 11:45 AM	#111
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,511 Photos: 10	the double denim? is that a benching shirt?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs. Soxmuscle Presents: Westside Training

02-24-2008, 02:04 PM	#112
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	Yes, Inzer double-ply denim bench shirt. This one is slightly loose on me, obtained via a trade, so it's not ideal for much more than learning to bench in a denim shirt, as this is my first denim. I can touch in it with less than my raw max, which isn't ideal for a good shirt. The 495 was 70 lbs over my previous raw best, but hard to tell how much of that increase is due solely to shirt and how much is due to having 4 good spotters on top of things to save my ass. I'll go with something tighter in a few weeks.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

02-27-2008, 03:55 PM	#113
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	2/27 Mini workout Purple band pushdowns 40 reps for 5 sets Purple band good mornings 40 reps for 5 sets Mini band curls 40 reps for 5 sets Purple band pull-aparts 20 reps for 5 sets Brought some jump stretch bands with me to keep at least some blood flowing while in Germany. Super-setted some of this, doesn't really matter. Diet has been crap. Except for the massive intake of eggs at hotel breakfast, nothing but pork-based stuff here, no opportunities for extra meals during the day except for protein bars I brought along, and way too much beer, so we'll see how workouts go when I return this weekend.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

02-27-2008, 04:10 PM	#114
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 454	I wouldn't stress out over it. Just go with the flow and get back into it when you get back. A few years ago, I was in Greece for 3 weeks. My daily routine consisted of eating, drinking, smoking and fucking. 2 days after I got back I hit a PR squat.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

03-01-2008, 10:43 AM	#115
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	3/1 Deadlift Pin Pulls (pins 3"-4" below knees) 405 x 1 455 x 1 495 x 1 545 x 1 585 x 1 635 x 1 685 x 1 Hammer Curls 40 x 10 50 x 10 60 x 10 EZ Bar Curls 75 x 10 85 x 10 115 x 10 Some of the slowest pulls ever today, bar was not moving fast which is unusual for me. Didn't have a lot of energy as I woke up too early today, still on German time. Legs also pretty stiff after 17 hours of travel yesterday. Some hot girl asked me if I was really going to lift all that weight (think it was the 545 set), so got a motivational boost right when I needed it. All in all, pretty decent first day back, considering the shit diet and the 15+ liters of beer this week.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

03-01-2008, 12:06 PM	#116
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,511 Photos: 10	I'm in the midst of a very bad week as well. My mother says everything is going to be alright, that the sun will rise, I think that applies for you to.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs. Soxmuscle Presents: Westside Training

03-02-2008, 09:10 AM	#117
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	2/2 ME Bench Flat bench for reps: 225 x 8 275 x 16 (don't recall exact reps on this one) 315 x 9 225 x 17 225 x 10 Tricep cable pushdown 150 x 15 170 x 15 190 x 15 210 x 8 210 x 8 The 315 set burned what little gas I had today, sleep schedule still messed up a bit. Diet should be back on track after the massive egg and potato post-workout breakfast.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

03-05-2008, 11:35 AM	#118
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	3/5 DE Bench Speed Bench 185 for 8 sets of 3 (varying grip) Seated Dumbbell Shoulder Press 55 x 10 70 x 10 80 x 10 90 x 10 Chest-assisted row 1 plate x 10 2 plates x 10 3 plates x 10 4 plates x 8 5 plates x 8 Seated plate loaded row 3 plates per side x 10 4 plates per side x 10 5 plates per side x 10 EZ Bar tricep extension 55 x 10 75 x 10 85 x 10 Schedule is crazy this week, so added some extra back work as I'll be missing DE lower day and didn't want to squeeze in any direct lower back work 2 days before a heavy squat. Had some elbow tightness so took it a bit easy on the tri extensions and used that mainly to stretch it out. Energy is still a bit off post travel, have been dragging ass in afternoons all week and can barely stay awake past 8:30. Hoping it's still travel related and not CNS fatigue.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

03-08-2008, 03:28 PM	#119
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 221	3/8 Squat Parallel box squat (belt only) 405 x 3 455 x 2 495 x 2 545 x 1 585 x 1 Pin squats (upper 50% range, hold 5 sec at top) 585 x 1 625 x 1 675 x 1 715 x 1 Missed yesterday's squat workout thanks to snowstorm-related highway traffic. Said snowstorm also resulted in a nice lower back workout this morning prior to squatting thanks to about 2 feet of snow in driveway that needed shoveled, so kept workout pretty basic as there is more shoveling in my immediate future. Forgot briefs, so went raw with only loose belt. First time I've done pin squats, mainly wanted to get some heavy weight on my back but do something more substantial than walkouts. If nothing else, this finally bent the piece of shit bar at Lifetime, which I've been unable to do yet in deadlifts.
	My log: http://www.ironmagazineforums.com/on...ining-log.html