DW's Journal

[BendtheBar]

Been a great year for you. Can't wait to see what 2013 brings.

[DieselWeasel]

Originally Posted by BendtheBar

Been a great year for you. Can't wait to see what 2013 brings.

Thanks, Steve. I'm excited about 2013 too!




12.28.12
Sheiko CMS
Week 1, Day 3


Bench Press, Paused: 5 sets of 3 with 235


Squat: 6 sets of 3 with 375


Bench Press, Paused: 5 sets of 3 with 225


One-Arm Grenade Row: 2 sets of 8, each arm, with 110


Lateral Raise, Machine: 8,7,6 with 130

^ I haven't used a machine like in many, many years. Can't remember when. Thought it would be good variety to throw into the program, along with the two-dumbbell clean and press that I added, and the prescribed dumbbell lateral raise.


Standing Calf Raise: 3 sets of 10 with 300


Seated Tibialis Raise: 1 set of 15, each leg, with 45




12.29.12
Sheiko CMS
Week 1, Day 4


~4" Deficit Deadlift: 4 sets of 2 with 350


Incline Bench Press: 1 set of 2 with 225 (1-rep PR), then 4 sets of 4 with 200

^ The double w/ 225 wasn't in the program, but I wanted to get that PR before proceeding to the regular incline work.


Rack Pull, Below Knees: 4 sets of 2 with 525

^ I used straps for those heaviest sets because one of my callouses tore during the two 465 triples before 525.


Dip: 5,4,0 with BW+135

^ Totally ran out of gas after the 2nd set, probably because I did plenty of incline work today, besides the flat bench yesterday and earlier in the week.


Good Morning, Arched Back, Straight Legs: 4 sets of 5 with 240


Curl w/ Fat Gripz: 2 sets of 4 with 100


Reverse Curl w/ Fat Gripz: 2 sets of 6 with 60

[BendtheBar]

Destroy 2013! Smash your goals.

You have it in you to break records. Stay healthy and focused.

[RobMoriRB]

Good session Max....what's the plan for 2013

[5kgLifter]

Nice work DW, hope you reach your goals for 2013!

[EliteDreams]

Bam! Killin it in here.

[big_swede]

Youre strong as hell DW. Continue to crush it 2013.

[DieselWeasel]

Originally Posted by BendtheBar

Destroy 2013! Smash your goals.

You have it in you to break records. Stay healthy and focused.

Same with you, Steve. I'm disappointed that I won't see you lift at RUM, but I'm sure you'll do well in other meets, later in the year.

Originally Posted by RobMoriRB

Good session Max....what's the plan for 2013

Thanks, Rob. My plan is to make more progress toward a 1400 total at Raw Unity in February. I'm undecided on what will come after RUM. It'll probably be two meets for the remainder of the year, three total.




12.31.12
Sheiko CMS
Week 2, Day 1


Bench Press, Paused: 3 sets of 3 with 235 (no belt), then 3 sets of 2 with 250 (belt)

Squat: 5 sets of 3 with 375

Bench Press, Paused: 4 sets of 4 with 225

Hip Adduction, LifeFitness Machine: 3 sets of 10 with 250

^ First time doing this.

- I wanted to do one or two more things, but my 24/7 gym was closing early because it was New Years Eve.

[DieselWeasel]

Originally Posted by 5kgLifter

Nice work DW, hope you reach your goals for 2013!

You too, Babs!

Originally Posted by EliteDreams

Bam! Killin it in here.

Damn right! :slug:

Originally Posted by big_swede

Youre strong as hell DW. Continue to crush it 2013.

Thanks, man. Good luck in 2013.

[DieselWeasel]

01.02.13
Sheiko CMS
Week 2, Day 2


~4" Deficit Deadlift: 4 sets of 2 with 380 (no belt)


Bench Press, Paused: 3 sets of 2 with 240 (no belt)

^ This was the top of a pyramid.

- I increased the 80% to 240 from 235. I'm also doing the same increase for 85%, going to 255 from 250.


Deadlift: 5 sets of 3 with 465

^ Toward the end of the second portion of deads, the manager of the gym suspended my membership, which I canceled at the end of the session, because a personal trainer told me to stop using chalk, and I refused. The callus under my pinky became severely torn because I was using their ineffective Liquid Grip, before I started using the real thing. He allowed me to finish my workout, so I did some accessory stuff before leaving and never coming back.

- New gym on Friday, one that hopefully doesn't ban chalk after I start a contract with them, like this gym.


One-Arm Grenade Pulldown: 2 sets of 8, each arm, with 100


Good Morning, Arched Back, Straight Legs: 3 sets of 5 with 245 (no belt)


Lateral Raise, Machine: 9,8 with 135







01.04.13
Sheiko CMS
Week 2, Day 3


New gym. This one was recommended by a friend who does powerlifting/strongman, and looks much better in regards to chalk and deadlifts.


Squat: 5 sets of 3 with 375


Bench Press, Paused: 5 sets of 3 with 225


Squat: 4 sets of 4 with 325 (no belt)


Hip Abduction, LifeFitness Machine: 3 sets of 10 with 260

^ First time on this one, the opposite of the adduction machine which I used on Monday. My inner thighs were still sore from that!


One-Arm Dumbbell Curl w/ Fat Gripz, Preacher Bench: 1 set of [5 (right), 2 (left)] with 50

^ This was too heavy, especially for my left arm.


Leg Raise, Straight, Forearms Supported: 10,9,8 with BW+20