DW's Journal

[BendtheBar]

Solid work. Have any set goals for year's end?

[DieselWeasel]

Originally Posted by BendtheBar

Solid work. Have any set goals for year's end?

Thanks, Steve. My short-term goal is 1300 @ 165 on June 9th. If that goes as planned, then 1320-1340 in November, same weight class. Raw for both meets. Strongman possibly in late July.



05.22.12

Back Squat: 3 sets of 1 with 430, then 2 sets of 5 with 380

Zercher Squat: 3 sets of 2 with 315

Glute-Ham Raise: 3 sets of 5 with BW+22

^ Foot plate set further back. More difficult like this.

Standing Calf Raise: 12,11,10 with 185

Hanging Straight-Leg Raise, Shins To Top: 10,9 with BW

[BendtheBar]

Beast.

Get that total to 1300 so you can join me at Rum in 2014. We'll make it a MAB road trip.

[DieselWeasel]

Originally Posted by BendtheBar

Beast.

Get that total to 1300 so you can join me at Rum in 2014. We'll make it a MAB road trip.

I already got a qualifying total with my 1270 in March. It's 1256 for 165.

Raw Unity Powerlifting Championships - Qualifying Totals

You would drive and get me in NYC? Otherwise, I don't think it's feasible for me.



05.24.12

Bench Press, Paused: 3 sets of 1 with 254, then 2 sets of 5 with 204

Power Clean & Strict Press: 1 sets of 1 with 193 (3lb PR)

^ I did this after failing the press one time, then resting and successfully completing the clean AND press.

Parallel-Bar Dip: 1 set of 12 with BW+90

Handstand Push-Up: 3 sets of 6 with BW

Standing Overhead One-Dumbbell Extension: 7,7,6 with 90

Standing Two-Dumbbells Lateral Raise: 1 set of 12 with 40s





05.26.12

Deadlift: 3 sets of 1 with 535, then 1 set of 5 with 486

Deadlift w/ Middle Fingers: 1 set of 1 with 221

^ I don't think I ever did this particular variation of the deadlift, only middle fingers + index fingers.

Romanian Deadlift: 2 sets of 5 with 370

Incline Bench Press: 5,4,3 with 190

Barbell Pendlay Row: 4 sets of 4 with 309

Chin-Up: 1 set of 12 with BW+45

Barbell Curl: 2 sets of 5 with 110

^ shorter, pre-made bar

Standing Angled Calf Raise: 2 sets of 15 with 220

Dragon Flag: 2 sets of 7 with BW

^ new movement

Read more about it here:
http://www.t-nation.com/readArticle.do?id=5203670

[BendtheBar]

Originally Posted by DieselWeasel

You would drive and get me in NYC? Otherwise, I don't think it's feasible for me.

I could see if it's possible. If you wouldn't mind road tripping with me and my wife.

[DieselWeasel]

Originally Posted by BendtheBar

I could see if it's possible. If you wouldn't mind road tripping with me and my wife.

Yeah, dude. I wouldn't mind. That would be great. I'll give you some gas money, and we'll be good to go.



05.29.12

Back Squat: 1 set of 1 with 420

^ meet opener

Zercher Squat: 2 sets of 1 with 325

Hack Squat Machine: 8,7,6 with 4 plates per side + sled

^ My knees felt a little funky during these sets. I might just stick with the leg press if I want to do some extra quad work on a machine.

Seated Calf Raise: 2 sets of 10 with 140 + machine

Dragon Flag: 2 sets of 8 with BW

[DieselWeasel]

05.30.12
Grip

IronMind Gripper: I closed the #1 with my left hand and #2 with my right hand, a couple of times each, then did some partials, almost closed, using the #2 with my left and #2.5 w/ my right.



05.31.12

Bench Press, Paused: 1 set of 1 with 245

^ meet opener

Strict Standing Press: 1 set of 1 with 185, 1x1 with 190, one fail with 195, then 8,7 with 135

^ 190 was a new PR from the rack. One week ago, I did a power clean & strict press w/ 193. That was a C&P personal record.

Parallel-Bar Dip: 1 set of 20 with BW+45

One-Arm Unsupported Dumbbell Bench Press: 2-3 sets of 7, each arm, with 60

^ I can't remember whether it was 2 or 3 sets.

Handstand Push-Up: 1 set of 6 with BW

^ I was trying to get 7 reps, which would've been a 1-rep PR, but barely got the 6th, so I just moved on to the next thing.

One Dumbbell Standing Overhead Extension: 8,7,6 with 90

Two Dumbbell Lateral Raise: 12,8 with 40s

- I also did a set of five box jumps somewhere around the middle of this session, but don't know the height of the box.

[ravimolasaria]

great going DW ...

[BendtheBar]

Keep killing it DW.

[DieselWeasel]

Thanks, guys.



06.02.12

This was the final training session before my powerlifting meet on Saturday, June 9th, exactly one week after this workout.

Deadlift: 1 set of 1 with 510

^ meet opener

Romanian Deadlift: 3 sets of 5 with 375

Incline Bench Press: 4,3,2 with 195

Barbell Pendlay Row: 1 set of 5 with 315

Deadlift w/ Middle Fingers: 1 set of 1 with 225 (4lb PR)

^ after one failed attempt

Chin-Up: 1 set of 6 with BW+90

Barbell Curl: 1 set of 6 with 110

Barbell Reverse Curl: 1 set of 6 with 70

Standing Calf Raise: 16,12 with 220

Hanging Leg Raise: 1 set of 11 with BW

^ straight legs, shins to pull-up bar

Face Pull w/ Rope: 1 set of 12 (?) with 120

^ can't remember exact # of reps