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Old 04-05-2013, 02:20 PM   #1331
DieselWeasel
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04.04.13


Bench Press, Competition Grip, Paused: 6 sets of 1 with 265 (belt and wrist wraps)


Bench Press, Narrow Grip, Not Paused, Fat Gripz: 5,4,4,4,4,4 with 225 (no belt, no wraps)


Dip, Parallel Bars: 15,12,10,8,6 with BW+45


Lateral Raise, Dumbbells: 12,10,8 with 40s



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Old 04-07-2013, 01:43 PM   #1332
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04.06.13


Conventional Deadlift: 4 sets of 1 with 535 (belt, no straps)

^ Singlet and baby powder, this time.

- Barely got the 3rd and 4th singles, especially the 4th. Not sure whether I will continue with 535, next week, or drop it down to 525. I either have a cold/flu or seasonal allergies, not sure which one. That might be detracting from my performance, or maybe not.


Sumo Deadlift: 4,4,4,4,3,3 with 415 (belt and straps)

^ I decided that I'm going to permanently reduce the # of work sets from 6 to 4 for the secondary movements (front squat, close-grip bench, sumo dead, and strict OHP) during this singles routine. It will stay in the 3-5 rep range, like how it's been, progressively increasing from 3,3,3,3 to 5,5,5,5, week by week.


Pendlay Row: 8,7,6 with 235 (straps, no belt)


Shrug: 3 sets of 8 with 495 (belt and straps)



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Old 04-09-2013, 03:55 PM   #1333
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04.07.13


Push Press: 7 sets of 1 with 205 (no belt, no wraps)


Two-Dumbbell OHP, Strict: 4,3,2,2 with 80s (no belt, no wraps)

^ One clean before the press reps.

- This was a little lower than I wanted because my PR with 80s is 5,5,3, but that wasn't after doing push press singles. I think it was during Sheiko CMS.


Pullup, Wide Grip: 8,7,6 with BW+45


Arm Curl w/ Fat Gripz: 3 sets of 7 with 85


Plank: 1:20 and 1:30 with BW

^ I'm a long way from five minutes, which is my goal.


Sprint: three 100 meters with 2:15 rest between each

^ Only the rest was timed, not the sprints.







04.08.13


Back Squat: 7 sets of 1 with 425 (belt)


Front Squat: 5,4,4,4 with 225 (straps on bar, no belt)


Romanian Deadlift: 9,9,8 with 315 (straps, no belt)


Treadmill Run: 0.6 miles in 7:10

^ Wanted to go a full mile, but I have a nasty cold which was hindering my breathing. Along with that, I was quite fatigued from the lifting.


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Old 04-11-2013, 12:48 PM   #1334
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04.10.13


Flat Bench Press, Barbell, Paused: 7 sets of 1 with 265 (belt and wraps)


Flat Bench Press, Two Dumbbells: 4 sets of 5 with 100s (no belt, no wraps)


Dip, Parallel Bars: 8,7,5 with BW+90

^ Failed the 6th rep of the 3rd set. Triceps were decimated.


Lateral Raise, Standing, Two Dumbbells: 12,11,10 with 40s





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Old 04-14-2013, 01:55 PM   #1335
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04.12.13


Conventional Deadlift: 5 sets of 1 with 535 (belt, no straps)

^ Nylon shorts, not singlet & baby powder.

- Felt much better/stronger than one week prior, most likely because my cold is almost gone.


Sumo Deadlift: 5,4,4,4 with 415 (belt and straps)


Pendlay Row: 3 sets of 6 with 245 (straps, no belt)


Shrug: 2 sets of 10 with 495 (belt and straps)


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Old 04-15-2013, 12:08 AM   #1336
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04.14.13


Push Press: 8 sets of 1 with 205 (no belt, no wraps)


Strict Press: 5,5,5,4 with 155 (no belt, no wraps)


Pullup, Overhand, Medium Width: 25,15,10


Curl, EZ-Bar: 8,6,4 with 90


Plank: 1 set of 1:40 with BW (10-second PR)


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Old 04-15-2013, 03:54 PM   #1337
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Keep it up DW.
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Old 04-16-2013, 04:45 PM   #1338
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Quote:
Originally Posted by BendtheBar View Post
Keep it up DW.
Thanks, Steve.




04.15.13


Back Squat: 8 sets of 1 with 425 (belt and wrist wraps)

^ Tough, but not nearly as brutal as the previous week.


Front Squat: 1,5,5,4,4 with 225 (straps on bar, no belt)

^ I tried using a cross grip for the first set, but racked it after the 1st rep because the bar was slipping.


Leg Curl, Lying: 8,7,6 with 175


Running, Treadmill: 0.7 mile in 8:00







04.16.13


Sprint: 3 sets of 100m with 2 minutes rest between each

^ My three times were 17.0, 16.25, and 17.75.

- There was also a 200m jog before the sprints.
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Old 04-19-2013, 12:13 PM   #1339
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04.18.13


Bench Press, Competition Grip, Paused: 8 sets of 1 with 265


Bench Press, Narrow Grip, Touch & Go, Fat Gripz: 5,5,4,4 with 225


Dip, Parallel Bars: 8,8,6 with BW+90


Side Lateral Raise with Two Dumbbells, Standing: 2 sets of 12 with 40s


Sprint: 3 sets of 100m, 1:45 rest time in between

^ This was an hour or two after the weights.

- 19.75, 16.75, and 16.5 seconds, respectively. The first one was slowww, but the following two were much better.


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Old 04-19-2013, 01:18 PM   #1340
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Incredible lifting brother - workouts are exceptional and pics are motivating!
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