DW's Journal

[DieselWeasel]

Originally Posted by Success

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

Thanks. Yeah, gotta repeat shit over and over.

[DieselWeasel]

08.31.12

Deadlift: 3 sets of 1 with 545 (4lb PR with gym shorts)

^ 3rd was hitched/ramped at the top.

- Next week, singlet and baby powder for a 4lb PR double, 545x2.

Seated Close-Grip Cable Row: 2 sets of 10 with 230

Lying Leg Curl: 10,9 with 170

Wide-Grip Pulldown: 9,8 with 190

Seated Calf Raise: 2 sets of 17 with 205 (110lbs in plates + 95lb empty machine)

Thick (2.5") Short-Bar Curl: 2 sets of 10 with 60

Kneeling Cable Crunch w/ Rope: 15,14 with 150

[DieselWeasel]

09.01.12

Power Clean: 5-6 fails with 230

^ I was intending to do a new 1RM clean and push press with this weight, but couldn't nail the clean. It would've been a 3lb PR for both the C & P.

Dumbbell Windmill: 3 sets of 3, each arm, with 60

^ I've done this before, but only with kettlebells.

Chest-Supported Dumbbell Rear-Delt Raise: 2 sets of 10 with 15s

[DieselWeasel]

09.03.12

Forward & Backward Sled Drag: progressively heavier walks/runs, up to 320 (including weight of 35lb sled)

^ Began doing backward immediately after forward, then had increasingly longer rest periods between those portions toward the end, with the bigger weights.

- Started with sandals, then switched to climbing shoes which I have never worn until today.

-- It looks like I haven't used the sled since February 2008, with the exception of one or two times using a prowler during that time, about one year ago. I should be doing it more often.





09.04.12

Kettlebell Hand-To-Hand Swing: 2 sets of a bunch of reps with 88

Kettlebell Windmill: 4 sets of 1, each arm, with 70

^ This is great for the obliques, either done with a kettlebell or dumbbell.







09.05.12

Bench Press: 1 set of 19 with 175 (touch-and-go)

^ I wanted to see how many reps I could do with my bodyweight on the bar.

Medium Incline Dumbbell Bench Press: 8,7,6 with 90s

Standing Cable Overhead Extension w/ Rope: 12,11 with 90

Standing Dumbbell Crucifix Hold: 1 set with 20s (not timed)

[DieselWeasel]

09.07.12

Deadlift: 1 set of 2 with 545 (4lb PR double)

^ I was thinking about going for a third rep to have a really huge PR, because the second was tough but not a sick grinder. Decided against it, and stopped after two.

Seated Cable Row: 10,9 with 240

Lying Leg Curl: 9,7 with 175

Chin-Up: 3 sets of partials (three-quarter reps) with BW+135

Standing Thick (2.5") Short-Bar Curl: 10,9 with 70

Decline Bench Sit-Up w/ Short-Bar Overhead: 2-3 sets of 6 with 70





09.08.12

Hang Snatch: 1 set of 1 with 114, 119 (5lb PR)

^ I was intending to do a few singles with my previous PR of 114, but instead decided to add a few more pounds to the bar after one single with that weight.

Klokov Press: 3 sets of 6 with 100

Deadlift With Middle Fingers: 1 set of 1 with 240 (5lb PR), then a fail with 250

Short-Bar Reverse Curl: 1 set of 10 with 60, then 1 set of 8 with 70

Seated Calf Raise: 1 set of 25 with 205 (110lbs in plates + 95lb empty machine)

Chest-Supported Dumbbell Rear Delt Raise: 2 sets of 12 with 15s

[BendtheBar]

Deadlift: 1 set of 2 with 545 (4lb PR double)

Simply crazy strength.

[DieselWeasel]

Originally Posted by BendtheBar

Simply crazy strength.

Thanks, broski.



09.10.12
Sheiko CMS
Week 1, Day 1

From here on out, I'm only including the heaviest sets in the log, even when there are occasionally two sets done with a lighter weight, leading up to the heaviest sets.

Back Squat: 5 sets of 2 with 365

Bench Press, Paused: 6 sets of 3 with 225

Back Squat: 5 sets of 4 with 315 (no belt)

Standing Two-Dumbbell Lateral Raise: 5 sets of 10 with 20s

Standing Calf Raise: 3 sets of 15 with 240

Pull-Up: 1 set of 10 with BW

^ That last thing was done for another impromptu contest the gym was running. Do the minimum (10, which was 5 less than the previous one), and get a water bottle with a couple of sample supplements.

[BendtheBar]

Bench Press, Paused: 6 sets of 3 with 225

Those things seem to be paying dividends. I need to get back to doing them.

[DieselWeasel]

Originally Posted by BendtheBar

Those things seem to be paying dividends. I need to get back to doing them.

Which things?

[5kgLifter]

Originally Posted by DieselWeasel

Which things?

Paused Bench presses