DW's Journal

[DieselWeasel]

Originally Posted by BendtheBar

Yeah I'd almost expect about 40 or so. But who knows. My chest has more flubber so mine might be getting more rebound.

Sounds about right.



08.17.12

Deadlift: 5 sets of 1 with 525

^ I tore a callus on my right hand during the fifth single, and wasn't able to do a sixth.

- I forgot to wear different shorts for this session. The shorts that I was wearing created too much friction.

Shrug: 2 sets of 10 with 585

Lying Leg Curl: 8,7 with 170

V-Handle Pulldown: 10,10 or 10,9 with 170

^ Can't remember which one it was.

Seated Calf Raise: 1 set of 23 with 195 (100lbs in plates + 95lb empty machine)

Windshield Wiper: 1 set of 12, per side, with BW

Thick (2.5") Dumbbell Concentration Curl: 7,6, each hand, with 45





08.18.12

Smith Machine Bench Throw: 1 set of 6 with 140 + empty smith-bar

^ A friend told me about this bench variation, and I decided to try it. In general, the smith sucks, but this is a good exercise for explosiveness/power.

- The execution is similar to a regular bench press, but you use plenty of speed for the concentric, and shove the bar out of your hands, so it travels past the end of the lift, and then finish the rep by catching it in your hands.

Bench Press, Touch And Go: 12,12,11,10 with 185

^ PR for the 3rd and 4th sets.

Power Clean And Strict Press: 2,2,2,1 with 175

Face Pull w/ Rope: 2 sets of 10 with 130

[BendtheBar]

Smith Machine Bench Throw: 1 set of 6 with 140 + empty smith-bar

^ A friend told me about this bench variation, and I decided to try it. In general, the smith sucks, but this is a good exercise for explosiveness/power.

Makes sense. I teach my teens to pretend to try and throw the bar through the roof. I can see where this would work for actually trying.

[DieselWeasel]

08.20.12

Squat: 6 sets of 1 with 425

Romanian Deadlift: 2 sets of 5 with 380

^ I used a belt for this.

Leg Press: 2 sets of 9 with 823 (720lbs in plates + 103lb sled)

Standing Calf Raise: 1 set of 20 with 240

Decline Bench Sit-Up w/ Short Bar Overhead: 1 set of 10 with BW+50

[BendtheBar]

Strong and long!

[DieselWeasel]

Originally Posted by BendtheBar

Strong and long!

Thanks, Steve.



08.22.12

Bench Press, Paused: 1 set of 1 with 270 (5lb PR)

^ I did a good pause here, and the lift only slowed a little toward the end, but it wasn't too much of a grind. I think 275 would've been a tough grind, which could've went either way. I stopped with 270, but maybe should've tried 275 too.

Slingshot Bench Press: 3 sets of 3 with 275

Medium Incline Dumbbell Bench Press: 10,9,7 with 85s

Standing Cable Overhead Extension w/ Rope: 2 sets of 12 with 70

^ I never did this triceps movement with the cable/rope.

[BendtheBar]

Nice bench PR. Got your PM, will respond tomorrow.

[DieselWeasel]

Originally Posted by BendtheBar

Nice bench PR. Got your PM, will respond tomorrow.

Thanks. Okay.



08.23.12

Box Jump: 5 sets of 1 on the highest box + six inches (four 45lb plates)

^ I went to my ex's gym to help her with form/technique for the bench press and sumo deadlift. While I was there, I decided to throw in some plyometric work. This was a big PR for me because I never added plates for extra height until this session.



08.24.12

Deadlift: 3 sets of 2 with 525

^ The second rep of the third set was a grinder from hell, but I got it, legs shaking and head about to explode. LOL

- I think this would've went better, and I probably would've been capable of more doubles, if I wore my singlet and used baby powder, not the gym shorts that I was wearing. I'll probably do that for the following two deadlift sessions, when I do singles with 545, and then one double with 545, the week after the singles. The latter will be a 4lb PR double.

Seated Close-Grip Cable Row: 2 sets of 10 with 220

Lying Leg Curl: 9,8 with 170

Wide-Grip Pulldown: 10,9 with 180

Standing Calf Raise: 1 set of 21 with 240

Decline Bench Sit-Up w/ Short Bar Overhead: 1 set of 8 or 9 with BW+60

Thick (2.5") Dumbbell Concentration Curl: 1 set of 9, each arm, with 45





08.26.12

Hang Snatch: 1,0 with 114 (1lb PR)

Clean & Strict Press: 3 sets of 1 with 195 (2lb PR)

^ My feet were shuffling a little during the presses of the first two singles, so I didn't include them in the video, but they were still legit lifts. The third was nearly flawless.

Face Pull w/ Rope: 2 sets of 10 with 140

Pull-Up: 20,15,10 with BW

^ This was after three failed attempts to do a one-arm chin-up.

Standing Dumbbell Crucifix Hold: one set with 25s (not timed)

[DieselWeasel]

08.27.12

Front Squat: 1 set of 1 with 315 (10lb PR)

^ I was on the verge of losing the bar at the top, but managed to hold on.

- Threw on the belt for this one.

Romanian Deadlift: 6,5 with 380

^ with belt

Leg Press: 7,6,5 with 873 (770lbs in plates + 103lb sled)

Seated Calf Raise: 2 sets of 15 with 205 (110lbs in plates + 95lb empty machine)

Kneeling Cable Crunch w/ Rope: 15,14 with 140

[DieselWeasel]

08.29.12

Pull-Up: 1 set of 15 with BW

^ This was done for an impromptu pull-up contest, not for max reps, just do 15 and get a free shirt that has the gym name and some other BS on it. Whatever. On to the juicy stuff.

Bench Press, Paused: 1 set of 1 with 275 (5lb PR)

^ Spotter touched the bar after I told him not to do that. It's frustrating when people don't listen. Looks like he didn't give any assistance, so I'm counting it.

Medium Incline Dumbbell Bench Press: 8,6 with 90s

Hand-Stand Push-Up: 1 set of 6

^ There were also a couple of doubles and singles before and after that one.

Standing Cable Overhead Extension w/ Rope: 2 sets of 12 with 80

Standing Dumbbell Crucifix Hold: 1 set with 25s (not timed)

[Success]

Count it - good job on the PR
Next tell them him 3x