DW's Journal

[DieselWeasel]

10.03.12
Sheiko CMS
Week 4, Day 2

4" Deficit Deadlift: 4 sets of 2 with 405 (no belt, no chalk)

Bench Press, Paused: 5 sets of 4 with 215

Deadlift: 3 sets of 3 with 455, then 3 sets of 2 with 485

Dumbbell Pullover: 7,7,6 with 90

Standing Two-Dumbbell Press: 8,7,6 with 70s

Hanging Straight-Leg Raise, Shins To Bar: 10,8,6 with BW

[big_swede]

Strong work DW! Youre a deadlift machine!

[BendtheBar]

4 months. Make every workout count.

[DieselWeasel]

Originally Posted by BendtheBar

4 months. Make every workout count.

One month until Insurrection On The Island, my next meet with RPS, then RUM.

Originally Posted by big_swede

Strong work DW! Youre a deadlift machine!

Thanks, iron brother.

[DieselWeasel]

10.05.12
Sheiko CMS
Week 4, Day 3

Squat: 3 sets of 3 with 365, then 3 sets of 2 with 390

Bench Press, Paused: 6 sets of 3 with 230

Squat: 5 sets of 3 with 340

Standing Two-Dumbbell Lateral Raise: 5 sets of 10 with 30s

Standing Toe Raise: 3 sets of 18 with 250

[big_swede]

Making the iron your biatch. Love it DW, keep on crushing weight.

[DieselWeasel]

Originally Posted by big_swede

Making the iron your biatch. Love it DW, keep on crushing weight.

Thanks, man.



10.06.12
Sheiko CMS
Week 4, Day 4

One-Arm Push-Up: 3 sets of 5, per arm, with BW

Halting Deadlift: 4 sets of 2 with 455

Incline Bench Press: 6 sets of 4 with 195

Rack Pull, Below Knees: 4 sets of 3 with 515

^ Again, some idiot who works there, this time it was a woman, came down to tell me that I was making too much noise with the bar during these partials in the rack. Whatever. I finished my sets, regardless.

V-Handle Pulldown: 10,10,8 with 180

Rope Pushdown: 3 sets of 9 with 90

Cross-Body Hammer Curl: 3 sets of 9, per arm, with 45s

Dumbbell Side Bend: 2 sets of 12, per side, with 70

[BendtheBar]

Again, some idiot who works there, this time it was a woman, came down to tell me that I was making too much noise with the bar during these partials in the rack. Whatever. I finished my sets, regardless.

It seems this anti-noise attitude is catching on like mullets did in the 80s.

[DieselWeasel]

Originally Posted by BendtheBar

It seems this anti-noise attitude is catching on like mullets did in the 80s.

Yeah, it's getting ridiculous.



10.08.12
Sheiko CMS
Week 5, Day 1

Nothing challenging here because this is the session prior to the skills evaluation, when I test my 1RM for the squat, bench, and deadlift. That will be Wednesday or Thursday, depending on how my body feels.

Squat: 3 sets of 2 with 340

Bench Press, Paused: 3 sets of 2 with 215

Pull-Up, Behind The Neck: 3 sets of 8 with BW

Standing Calf Raise: 2 sets of 20 with 250

[DieselWeasel]

10.10.12
Sheiko CMS
Week 5, Day 2
Skills Evaluation

Squat: 1x1 with 405, 435, 465 (5lb PR)

^ I probably had another 5-10lbs (470 or 475) in me today, but decided not to push the squat too much because I wanted to increase my chance of pulling six plates per side after this and the bench.

Bench Press, Paused: 1x1 with 225, 255, 280 (5lb PR)

^ The 280 was surprisingly easy. I estimate that I was capable of 10-15 more (290 or 295), but my friend had to leave, and I didn't want to rely on a random gym idiot, so I moved on to the deadlift.

Deadlift: 1x1 with 475, 535, 585 (15lb PR)

^ The 585 wasn't as easy as the 280 bench, but it wasn't much of a grinder. I was possibly good for another 5lbs (590), but probably not more than that. This PR was very satisfying because I failed to finish this weight in August and November of 2011, last year, the two other times that I tried to lift it.

- My bodyweight was ~175, and I'll be competing in the 165lb weight class, November 11th, as long as I can make weight again.