DW's Journal

[BendtheBar]

Strong bottom good mornings.

Don't be a stranger around here hombre. Don't see you much anymore.

[DieselWeasel]

Originally Posted by BendtheBar

Strong bottom good mornings.

Don't be a stranger around here hombre. Don't see you much anymore.

Thanks, Steve. Yeah, been busy lately, but I'll try to post more.



01.06.12

Deadlift: 5,3,2 with 495 (1st set was a rep PR)

Dimmel Deadlift: 1 set of 10 with 405

^ new deadlift variation for me

- This is the opposite of a halting deadlift. The lift begins at approximately knee height and ends at the top with explosive hip extension.

Chest-Supported Dumbbell Row: 3 sets of 10 with 60s

Sternum Chin-Up: 7,5,3 with BW

EZ-Bar Curl: 10,8 with 80

[DieselWeasel]

Sorry about taking a while to post this latest training update, but I've been depressed about possibly not being able to compete at the end of this month because I had another lumbar strain during these last few sessions.



01.09.12

Bottom-Up Squat: 2 sets of 1 with 335

^ Haven't done this type of squat since I was in Seattle during 2010.

- These were well below parallel.

Front Squat: 4 sets of 1 with 280

Good Morning: 3 sets of 4 with 280

Cybex Donkey Calf Raise: 3 sets of 15 with 210 or 220

^ can't remember



01.11.12

Pause Bench Press: 3,3,2 with 230

^ My lower back felt very slightly strained when I finished the bench press sets, and then during some of the BTNPP that followed the bench. This was probably due to the heavy GM sets, without a belt, from Monday. Bad idea.

Behind-The-Neck Push Press: 3 sets of 4 with 190

Flat Dumbbell Bench Press: 6,6,5 with 90s

EZ-Bar Skullcrusher: 6,6,5 with 90



01.13.11

Reverse Band Deadlift: 0 with 405 and gray bands

^ That should've been an easy lift, but I felt my back become aggravated from the slight strain, earlier in the week, and dropped the weight. I shut it down, and didn't do anything else.

- I've been away from the gym since that shitty session. Undecided about competing on the 28th. I might go to the gym tomorrow, Jan 21st, to see if I can do 375 squat, 210 bench, and 475 deadlift, the final warm-up weights before the openers at the meet. It depends on whether or not I still have the flu, which I've had for the past couple of days, and how my back feels after I get out of bed. If I have trouble with those weights due to back pain/discomfort, I'm pulling out of the meet.

[tank]

smart to listen to your body. hope it works out that you can compete!

[Tannhauser]

Well, that sucks.

Hope it recovers fast enough for you to do your meet.

[DieselWeasel]

Thanks for the support, guys.



01.21.12

Squat: 1 set of 1 with 375

Pause Bench Press: 1 set of 1 with 210

Deadlift: 2 sets of 1 with 475

Standing Two Dumbbell Press: 8,8,7 with 60s

^ one clean before each set of presses

Pull-Up: 15,15,10 with BW

Cybex Donkey Calf Raise: 3 sets of 15 with 220

- The bench press felt good, but the squats and deads weren't as easy as they should've been, probably because my lumbar strain isn't completely healed. As a result of this performance, I'm not competing on Saturday, but I already have a meet selected for my next competition. It will be with the RPS (same fed as this meet in one week), on April 14th in York, PA. I'll definitely be ready for that one. Also, I'm going to be attending the RPS meet in Newark on Saturday to coach Tony and give him a lift-off for the bench press.

[B.Money]

Sorry to hear the bad news man. That 495x5 set was great though, looking forward to seeing you back at it.

[DieselWeasel]

Originally Posted by B.Money

Sorry to hear the bad news man. That 495x5 set was great though, looking forward to seeing you back at it.

Thanks, Brandon. I've been watching your videos. Very impressive lifts.

[Tannhauser]

I just watched that video and read the following:

Deadlift: 5,3,2 with 495 (1st set was a rep PR)

Three times bodyweight (or not far off) for reps. For three sets. That's awe-inspiring.

[DieselWeasel]

Originally Posted by Tannhauser

I just watched that video and read the following:



Three times bodyweight (or not far off) for reps. For three sets. That's awe-inspiring.

Thanks, dude.



01.24.12
Birthday

Back Squat: 1 set of 35 with 165 (5-rep PR)

^ 35 still seems too low. I eventually want 50 reps with my bodyweight on the bar.

Standing Unilateral Leg Curl: 3 sets of 10 with 80

^ same # of reps with each leg

Cybex Donkey Calf Raise: 3 sets of 13 with 230



01.26.12

Bench Press: 1 set of 17 with 165

^ not paused

- I don't think I ever tried to rep out bodyweight for the bench press, so I'll take this as a baseline number and go from there, when I want to test it again.

Standing Two Dumbbell Press: 3 sets of 6 with 65s

Flat Dumbbell Fly: 3 sets of 10 with 50s

Two Dumbbells Crucifix Press: 8,7,6 with 30s

^ new movement



01.27.12

Rack Pull: 1 set of 1 with 725

^ a couple of inches above knee

- In the future, I want to lift this weight when it's directly above the knee, so I will need to stand on one or two more mats. It would've been better if I could've done more singles w/ 725 or more weight, but one of my callouses tore. Maybe I should start using straps with rack pulls, at least when the weight surpasses 7 plates per side.

Close-Grip Pull-Down: 8,7,6 with 210

Chest-Supported Two Dumbbell Row: 3 sets of 10 with 65s

Thick-Bar Curl: 5,5,4 with 92