DW's Journal

[DieselWeasel]

Originally Posted by EliteDreams

Great freaking work,crush it time and again,own the meet!

Thanks, broski.

Originally Posted by BendtheBar

That's the most I've ever tried a 20 repper with. Nice work man.

Thank, Steve, but you're definitely capable of much more than that. You just haven't pushed yourself with the high reps.




11.28.12


Bench Press, Paused: 3 sets of 3 with 245 (belt)

^ This was the first day that I ever used a belt on the bench. Felt like it enabled me to be slightly tighter, so I'll keep using it, but only with ~85% and above.

- The plan is the following: 3x3 with 250, next week, then 3x3 with 255, the week after, then 1RM test, also paused. 285 (5lb gym PR) first, then maybe another attempt or two afterward.


Slingshot Bench Press: 3 sets of 3 with 285 (touch and go, plus belt)


Medium Incline Dumbbell Bench Press: 3 sets of 8 with 90s


Chin-Up: 6,5,4 with BW+90


JM Press: 6,6,5 with 135

[DieselWeasel]

11.30.12


Power Snatch: 3 sets of 2 with 135

^ I never did more than singles with this weight.


Deadlift w/ Light, Short Bands: 1x1 with 405, 425, 435, 445 (40lb PR)

^ This was a huge PR, but I haven't used these particular bands since 2010, so that makes sense. I also wanted to maybe try 455, but a callus tore on my right hand during the 455 single, so I stopped there.

- The bands were underneath my feet, like how I've done all of my short band pulls in the past, except when I used the heavy (yellow) bands, the largest pair.


Lying Leg Curl: 7,6,5 with 185


Rollout w/ Short Bar, Standing: 1 set of 3 with 30

^ Not enough reps, and too choppy. Probably dropping the weight to 20, next time.


Side Plank: 1 set per side, not timed, with BW

^ These were done properly, not like the first time that I tried it, about two weeks ago. The only points of contact with the floor were one of my forearms and one of my feet, nothing in between.







12.01.12


Bench Press: 4 sets of 12 with 185 (touch and go)

^ This was a PR from 12,12,11,10, a few months ago.


Klokov Press: 3 sets of 3 with 125


Dumbbell Pullover: 2 sets of 8 with 100


One-Arm Grenade Pushdown: 10,9, each arm, with 65


Thick (2.5") Dumbbell Concentration Curl: 6,5 (left) and 6,6 (right) with 50


Twist-Yo-Wrist: 1 set, each direction, with 35 (2.5lb PR)

[DieselWeasel]

12.03.12


Partial Pin Squat: 1x1 with 495, 515, 535, 555, 585

^ Deeper than a lockout, though still a little shallower than I wanted. The pins were in the fourth hole.

- Final single was a grinder, but I finished it.


Good Morning, Arched Back, Straight Legs: 3 sets of 6 with 225 (no belt)


Barbell Row, Pendlay Style: 2 sets of 6 with 315 (belt)


LifeFitness Seated Leg Press: 10,9,8 with 405

^ That was the whole stack.


Standing Toe Raise: 12,11 with 290







12.04.12


IMTUG Gripper:
a bunch of nearly closed singles with #6 (first two fingers), each hand
a bunch of fully closed triples with #4 (last two fingers), each hand

[EliteDreams]

Very good DW!

[BendtheBar]

Strong partial hombre.

[DieselWeasel]

Thanks, guys.




12.05.12


Bench Press, Paused: 3 sets of 3 with 250

^ Still easy. Next week, 3x3 with 255. I'll test my bench 1RM the week after that.


Bench Press w/ Sling Shot, Paused: 3 sets of 3 with 290

^ First time pausing with the SS.

- Before this 3x3, I misgrooved the bar with the same weight, and the spotters grabbed it. After that, I blasted 'em up.


Medium Incline Dumbbell Bench Press: 9,8,7 with 90s


Close-Grip Pullup with V-Handle: 6,4,2 with BW+90

^ This was a new variation of the pullup that I never tried.

- The first set was 3 reps with my head coming up on the left side of the handle, and 3 to the right, alternating after each rep. Same with the following two sets, just less reps.


JM Press: 7,6 with 135

^ Tendonitis in my left elbow started flaring up during those two work sets, but I got through 'em.


Standing Rollout w/ Short Bar: 1 set of 5 with 20

^ This was still somewhat choppy, but a little more smooth than the 30 from about a week ago. Very difficult movement for the abs, especially when standing.


Lateral Plank: 1 set per side with BW, not timed

^ I might hold a 5 or 10lb plate when I do this again.

[BendtheBar]

You're going to pass me in bench pretty soon.

[DieselWeasel]

Originally Posted by BendtheBar

You're going to pass me in bench pretty soon.

I'm making good progress, but not -that- good. LOL




12.07.12


Power Snatch: 4 sets of 1 with 140

^ 10lbs under my 1RM


Deadlift w/ Short, Light Bands: 1x1 with 455, then 1x1 with 465, and 1 set of 3 with 405

^ 465 was a 20lb PR, beating my 445 from one week ago.

- After the two top singles, I probably should've done a set with less than 405 and did more reps instead of just three.


Lying Leg Curl: 6,5,5 with 190


Dumbbell Curl w/ Fat Gripz: 5,4, each arm, with 50s

^ These were done using my new Fat Gripz (the original, blue FG), which are 2.25", slightly thinner than my Iron Bull (2.5") pair, but much easier to put on the dumbbells, bars, and cable attachments. Putting the the IB on stuff was hellishly difficult. Also, I realized that I don't like training with -very- thick (2.5" or more) handles because my hands are about average size, not huge.

- The first set was done with both arms simultaneously, and the 2nd was alternating arms (L,R,L,R,etc.)


Standing Calf Raise: 2 sets of 13 with 290


Seated Tibialis Raise: 2 sets of 10, each leg, with 25

^ I don't think I've done this since high school. Definitely a good addition to lower leg training.








12.08.12


Bench Press: 13,13,12,12 with 185 (touch and go)

^ 1-rep PR for the first two sets.


Klokov Press: 1 set of 1 with 140, then 1x1 w/ 145 (2nd one was a 10lb PR)

^ 2nd PR single was a grinder.


Dumbbell Pullover: 1 set of 10 with 100


Two-Arm V-Handle Pushdown w/ Fat Gripz: 12,11,9 with 140

^ This felt great with the FG.

- Not to be confused with the double-d handle that I incorrectly called the v-handle in the log for the session this past Wednesday, when I did close-grip pullups.


LifeFitness Ab Machine: 15,14 with 150


Dumbbell Side Bend: 1 set of 12, each arm, with 90


Twist-Yo-Wrist: 2 sets, each direction, with 35








12.09.12


Gripper:
3 sets of 3, each hand, with HG250 (fully closed reps with right hand, nearly closed reps with left)
6 sets of 4, each hand, with IMTUG4 (using last two fingers of each hand, fully closed w/ both)

[DieselWeasel]

12.10.12


Jump Squat: 3 sets of 3 with 275


Squat: 1 set of 6 with 405 (1-rep PR)

^ Mayyybe could've done a 7th rep, but the last two were brutal. Looks tough in the video, and felt even tougher.


Good Morning w/ Arched Back, Straight Legs: 3 sets of 7 with 225 (no belt)


Horizontal Leg Press: 12,11,10 with 405 (whole stack)


Renegade Row w/ Fat Gripz: 7,6, each arm, with 25s

^ First time doing the RR, with or without the FG.


Standing Calf Raise: 2 sets of 11 with 295


Seated Tibialis Raise: 2 sets of 15, each leg, with 30

[BendtheBar]

That's a strong ass set with 405. I could never get more than 8.