Thread: Deadlift Dave's training log

Did you use that squat bar from hell? I can barely get my hands around it

No, they took it to Elite. I guess I'm going to have to wait the 3 hours it will take to squat in the varsity mono if I want to use it before the meet.

12/7 Bench

Flat bench
225 x 5
275 x 3
315 x 1
Add Rage X
405 x 3 (2-board)
405 x 3 (2-board)
455 x 3 (2-board)
Add reverse green bands for lockout work
495 x 3 (no touch)
545 x 3 (no touch)

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

Rope pushdowns
3 sets of 10

Bench felt much better with new groove, and most of the weight came up pretty fast. I wanted to stick with moderate weight to work on groove and also since my shoulders are a wreck after the heavy squats yesterday. Threw in some reverse band lockout work at the end since it was setup, probably shouldn't have tried to touch those weights but didn't fight it too much at the bottom.

12/9 Squat/Deadlift assistance

Zercher GM's
225 for 5 sets of 5

Chuck V lower back harness, worn backwards
2 plates for 3 trips of ~30 yards

Reverse Hypers (strap)
245 for 3 sets of 10

Kettlebell swing thrus
26 kg for 3 sets of 10

Standing hamstring curl
3 sets of 10

Kneeling ab pulldowns
3 sets of 12

Hammer curls
35 for 3 sets of 12

Kettlebell shrugs
16 kg for 4 sets of 15

Hex dumbbell hold
16 kg for 30 seconds
26 kg for 30 seconds, 2 sets
26 kg for 60 seconds

Took it somewhat easy today as shoulders are still in bad shape from the weekend. The Chuck V harness is some contraption that Chuck had welded together, looks sorta like the Zercher harness but slightly different. When worn correctly, it blows up your posterior chain. We were instructed to wear it backwards today, which made it more difficult to stay balanced.

12/11 DE Bench

Speed bench
185 for 4 sets of 3 (reps as fast as possible)
225 for 4 sets of 3 (fast single rep, reset between)

Strip the rack press
315 x 5
405 x 5
455 x 5
495 x 5

Cable rows
140 x 10
160 x 10
180 x 10
200 x 10

Side raises
20 x 10
25 x 10
30 x 10
35 x 10

Rope pushdown
60 for 4 sets of 20

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

Abs
3 sets of 10

Basic stuff, bar was moving fast on the 185 sets and took some heavier reps to work on technique.

12/13 Squat/Deadlift

Reverse band free squat, with green bands
(warm-ups of various weights)
Add Predators
405 x 2
495 x 2
555 x 2
595 x 2
645 x 2
Add parallel box
685 x 2
735 x 2
775 x 2 (smoked)
825 x 1 (smoked)

Speed pulls against doubled minis
325 for 5 sets of singles

45 degree back raise w/ 16 kg kettlebell
3 sets of 10

Abs on decline bench w/ 16 kg kettlebell
3 sets of 10

So much for the deload day that I was expecting. The 825 felt good, I could've doubled it and had another good 50+ lbs in me. It's amazing how much easier it is to squat when you put your body in the right position to handle the weight. The greens feel like they take off maybe 100 in the hole. All of the free squats were called below parallel per Chuck, as he's expecting tight judging in this meet. Worked on technique on the speed pulls, including locking my knees hard at lockout, as I've been getting into a bad habit of locking them and then letting them slightly unlock as I pull my shoulders back. This is probably going to take some verbal cues, as it's an easy fix if I can remember to do it.

Where the hell did PeteTheGreek's journal go? It's vanished

8 hours later, I remember that the bands we used today were purple.

Originally Posted by DLDave

Where the hell did PeteTheGreek's journal go? It's vanished

He had the mod's delete it.

why,? what happened?

PeteTheGreek has decided to give mixed martial arts a try, look for him on the old guys circuit

12/14 Bench

Bench
225 x 8
275 x 3
315 x 1
Add Rage X
405 x 3 (2-board)
455 x 3 (2-board)
505 x 1 (no touch)
525 x 1 (no touch)
525 x 1 (no touch)

Skipped reverse bands as arm wasn't feeling great

Wide-grip pulldowns
3 plates for 3 sets of 10

Rope pushdowns
3 sets of 10

Mini-band pull aparts
4 sets of 15

Mini-band face pulls
4 sets of 12

Wanted to try to touch an opener today, which didn't work out as planned, as I took the handoff too far over face on the 505 and tweaked my bicep, which resulted in being too cautious and slow on the 2 525's. Considering dropping the Rage X again and going with the denim for this meet. I know I can hit 600 in the Rage X if I can get the bar path dialed-in consistently, not so sure that the denim can get there.

Originally Posted by DLDave

PeteTheGreek has decided to give mixed martial arts a try, look for him on the old guys circuit

for real?