DW's Journal

[DieselWeasel]

Originally Posted by BendtheBar

Looked very strong on the pause.

Thanks, but I probably should've paused a little longer.

Originally Posted by IronManlet

Sick pulling.

Thanks, bruh.



05.03.12

Close-Grip Bench Press: 4,3,3 with 235

^ touch & go

- index fingers on the smooth

-- Probably a PR w/ CG, but too lazy to check.

One Dumbbell (2.5" Thick Handle) Press/Jerk: 1,2,1,2 with 90 (left), and 0,3,3,2 with 100 (right)

^ I used two hands to bring the 'bell to my shoulder, then commenced putting it overhead with just one.

Parallel-Bar Dip: 10,10,5 with BW+90

^ 3rd set was a little shitty, but I was becoming fatigued.

Handstand Push-Up: 1 set of 5 with BW

Underhand Two-Hand Pressdown: 2 sets of 10 with 120

Two Dumbbells Lateral Raise: 1 set of 10 with 40s



05.05.12

Power Clean: 6 sets of 1 with 199

Partial Deadlift, Below Knees: 1x1 with 585, then 1x1 w/ 600 (15lb PR from this height)

Romanian Deadlift: 3 sets of 6 with 345

Pendlay Barbell Row: 4 sets of 2 with 309

Pull-Up: 1 set of 25 with BW

Two-Dumbbell (2.5" Thick Handles) Hammer Curl: 4,5,5 with 35s

^ My grip was limiting me here, but I like the challenge.

Keg Carry: 1 set of 95-105 feet with 210 (distance PR)

^ two turns

[DieselWeasel]

05.08.12

Squat: 3 sets of 1 with 425, then 2 sets of 5 with 375

^ Hepburn-style sessions for the competitive lifts this week, and possibly for the remainder of my training until the upcoming meet on June 9th.

Glute-Ham Raise: 2 sets of 12 with BW+11

Cybex Donkey Calf Raise: 2 sets of 22 with 280

Hanging Leg Raise: can't remember

One-Arm Deadlift (No Strap, No Belt): 1x1 with 266 (right and left), then failed 277 with each arm/hand

^ First time doing this without a strap since 2010. Don't remember my PR from that year.

- I used a hook grip, not the regular overhand method, but it's still tough, especially on the thumbs.



05.09.12

Bench Press, Paused: 3 sets of 1 with 245, then 3 sets of 5 with 195

^ Everything was paused, including the 5s.

- Not too difficult, and finished all three sets of ones and fives, so bumping this up to 250 and 200, next week.

One-Arm Dumbbell (~2.25" Thick Handle) Press/Jerk: 4,3,2 with 100 (right), and 3,3,3 with 90 (left)

Parallel-Bar Dip: 16,10 with BW+45

Handstand Push-Up: 1 set of 6 with BW (one-rep PR)

^ There were a few failed attempts before that PR set, mainly due to incorrect hand positioning.

Two Dumbbells Lateral Raise: 1 set of 11 with 40s

Two-Hands Dumbbell Standing Overhead Extension: 7,6,5 with 90

^ My triceps were becoming fried by this point, and wanted more reps, but it wasn't happening.



05.12.12

One-Arm Barbell Snatch: 1x1 with 100, right and left

^ I haven't done this particular variation of the snatch in years.

Deadlift: 3 sets of 1 with 530, then 1 set of 5 with 480

^ Simply brutal. Thought I was going to do at least 2 sets, maybe 3. Barely got through one.

One-Arm Deadlift (No Strap, No Belt): 1x1 with 309 (right), and 1x1 with 276 (left)

^ Big PRs, especially with my right arm/hand. My hook grip is getting stronger much quicker than I expected.

Romanian Deadlift: 2 sets of 5 with 355

Incline Bench Press: 2-3 sets of 5 with 180

Barbell Pendlay Row: 3 sets of 3 with 309

Close-Grip Pulldown: 2 sets of 6 with 220

Hanging Leg Raise: 1 set of 16 with BW

Cybex Donkey Calf Raise: 1 set of 16 with 290

[IronWill]

Good Stuff!

What exactly is a Pendlay Row. Haven't found a good video on that one yet.

[DieselWeasel]

Originally Posted by IronWill

Good Stuff!

What exactly is a Pendlay Row. Haven't found a good video on that one yet.

Thanks. The Pendlay Row is the same as the bodybuilding type of barbell row, except every rep starts from the floor.

[BendtheBar]

I can barely do a 315 DOH deadlift with 3 hands. Serious grip strength.

[IronManlet]

Originally Posted by BendtheBar

I can barely do a 315 DOH deadlift with 3 hands. Serious grip strength.

I knew it! You've got 3 hands...


Nice old school lifting, DW. One-arm deadlift looked awesome.

[BendtheBar]

Oops, that sounded wrong.

[DieselWeasel]

Originally Posted by IronManlet

Nice old school lifting, DW. One-arm deadlift looked awesome.

Thanks, Daniel.

Originally Posted by BendtheBar

I can barely do a 315 DOH deadlift with 3 hands. Serious grip strength.

Thanks, Steve. The hook (thumb under fingers) helps.



05.15.12

Squat: 3 sets of 1 with 425, then 3 sets of 5 with 375

^ This was one set more with 375 than the previous week. Again, brutal is an understatement. Didn't try to do front squats after this, because my legs and CNS were getting fried.

Glute-Ham Raise: 2 sets of 10 with BW+22

^ After those sets, I experimented with a few different GHR settings, unweighted, because my friend said it should've been further back. It looks like he was right. Noted the position (four holes showing) and will adjust accordingly, next time.

Keg Carry: 1 walk of ~130 feet with 210 (distance PR)

^ two turns

Cybex Donkey Calf Raise: 2 sets of 17 with 290

Knees-To-Elbows: 1 set of 20 with BW

[BendtheBar]

Saw the pics of you on FB. Getting any consistent modeling gigs or was that a one off?

Quads are looking good.

[DieselWeasel]

Originally Posted by BendtheBar

Saw the pics of you on FB. Getting any consistent modeling gigs or was that a one off?

Quads are looking good.

Thanks. It's still just occasional work, not enough.



05.17.12

Bench Press, Paused: 3 sets of 1 with 250, then 3 sets of 5 with 200

Power Clean / Sotts Press / Overhead Squat: 3* sets of 1 with 133

* I failed the OH squat during the final set, but not the Sotts press.

- This was a barbell complex that I created. Watch the video to understand how it's performed, if you can't picture it in your head.

Parallel-Bar Dip: 10,10,4 with BW+90

^ I was trying to beat 10,10,5 (my previous best w/ this weight), but managed slightly less.

Unsupported One-Arm Dumbbell Bench Press: 3 sets of 5, each arm, with 55

^ new movement

Handstand Push-Up: 6,5,3 with BW

Standing Two-Hands Dumbbell Overhead Extension: 3 sets of 6 with 90







05.19.12

Deadlift: 3 sets of 1 with 530, then 2 sets of 5 with 480

^ I did one more set w/ 480 than the previous week.

One-Arm Deadlift: 1 set of 1 with 315 (5.5lb PR), each arm

^ hook grip, no belt, no strap

Romanian Deadlift: 2 sets of 5 with 365

Incline Bench Press: 2 sets of 5 with 185

One-Arm Dumbbell Row: 10,8 (each arm) with 165

Chin-Up: 1 set of 5 with BW+45

^ Not nearly as many reps as I wanted. Lats were too fatigued after the db row.

Two-Dumbbell (2.5" Thick Handle) Hammer Curl: 1 set of 8 with 35s

Hanging Straight-Leg Raise, Shins To Bar: 1 set of 10 with BW

Cybex Donkey Calf Raise: 1 set of 20 with 290