DW's Journal

[DieselWeasel]

06.16.10

Back Squat: 345x3,3,3

Cybex Squat Press: sled+500x8,8,8

Seated Calf Raise: 135x25,23,21

Turkish Get-Up (Kettlebell): 70* - 3 singles per hand

* two 35lb kettlebells in one hand

[big_swede]

Strong squats man!

[CallmeKing]

Originally Posted by big_swede

Strong squats man!

This! What's your 1RM?

[DieselWeasel]

big_swede: Thanks.

Callmeking: My meet PR is 400 @ 164.5, but I've done 420 in the gym, November 2008, at a heavier bodyweight, like 175 or about 10 pounds more than I am now.


06.18.10

Bench Press: 200x3,3,3

Pull-Up: BW+65x7,7,7

(overhand, underhand, neutral-grip)

- The final (7th) rep of each set felt sloppy.

Dip: BW+105x7,6,4

Barbell Curl: 110x5,5,0

- I guess my biceps were very fatigued after the first two sets because I couldn't even get one rep for the third, but this was more weight than usual, so it's fine.

[BendtheBar]

A three times bodyweight squat would be sweet...you're inching closer.

[DieselWeasel]

BTB: Thanks, Steve. Slowly but surely.


06.20.10

Band Deadlift: 330+orange bands x 3,3,3

- EFS short bands

- 3rd rep of the 3rd set was held after lockout

Strict Press: 165x3,3,2

Barbell Shrug: 405x12,11,10

Standing Calf Raise: 300x31,28,25

- lower setting for pads and greater ROM

[big_swede]

Strong work DW!

[DieselWeasel]

big_swede: Thanks, brother.


06.22.10

Close-Grip Bench Press: 185x3,3,3

JM Press: 95x6,6,6

- This was the first time that I did the JM Press. It's a combination of a close-grip bench press and triceps extension.

One-Arm Dumbbell Row: 125x21,18,15 (per hand)

Alternating Dumbbell Curl: 50x5/4*

* just one set (5 reps with right and 4 with left) because I was exhausted after the first three movements, especially the dumbbell row.


06.23.10

Back Squat: 355x3,3,3

Cybex Squat Press: sled+500x10,10,10

Kneeling Cable/Rope Crunch: 140x18,16,14

Seated Calf Raise: 135x25,25,25


On a related note, I found a powerlifting meet in Seattle which I might enter:

http://www.nwusapl.com/wa/docs/2010-...try%20Form.pdf

I would do just the deadlift because it's push/pull, not full-power, but that's OK.

[CallmeKing]

Awesome squats DW

[Bodybygamma]

Good stuff DW! I will race you, lets see who hits 550(you) or 650 (me), time line for the contest, LIFE, since slow and steady wins the race. Go SFW! you Dead-lift specialist lol jk