Deadlift Day

New pre-meet cycle. Today 70% of former 1RM = 300. So, 15 singles at 300.

Comp stance, comp grip, no belt, 60 second rest.

40 x 8
130 x 5
200 x 5
300 x 1 x 15

Individually they were "easy" but the cumulative result = sweating!

SLDL off 2 1/2" "blocks"

160 x 8

Powercleans:(barefoot...my Chucks have been throwing me off on these)

130 x 12 (never felt better doing these - )

Pull Ups:

BW x 13 (post lift PR)

ABS - Knee raises, oblique thingies.

Soundtrack - Rush - 2112
- Savatage - Hall Of The Mountain King (Side 1)

Maybe the excitement of a new program got me pumped, but this was my best feeling DL session in 5-6 weeks.

Speed Bench Press

40 x 10
130 x 5

Speed Bp with straight weight only and 30 sec. rest:

130 x 3 x 8

Weighted Pull Ups:

w/20# x 7
w/30# x 5

Nautilus Military Press - 45# each hand 30 second rest:

45 x 12
45 x 6
45 x 4

Band Pull-Aparts:

3 Sets

Soundtrack - Hybria - Defying The Rules

BP:
175x10
195x8
215x5
225x3

Incline DB bench:
90x14
110x8
110x7
110x7

Skull crushers and side dips

abs

What are side dips?

Might not be the right name but I lean on the bench and lift a dumbbell at and angle.

It' decent for me. I was above that before the sickness and was aiming for 250 by summer.

BP/Chest:

Dumbbell BP


50 x 5
80 x 3
105 x 7
110 x 3
110 x 2 (heavy....challenging my stability - which is good, I guess)

Cybex Flat BP

270 x 7
270 x 4

Incline Barbell

170 x 7
180 x 4

Overhead Tri. Extensions

105 x 9
105 x 6

Skull Crushers

90 x 10
90 x 6

Mini Bands 100s

Squat - (This was later in the same day. Sometimes that happens with my BP and Squat sessions)

Squatting to a 12" box touch & go. 12" is about 1/2 to 1" below parallel. The t & g I'm hoping will help train my mind to know when I've got depth.

40 x 8
130 x 5
200 x 3
250 x 1

put belt on

300 x 5 (New 5RM - thus my new current opener. Hard, but I got them with perhaps 1-2 to spare.)

2 of these tapped box, so below parallel. 3 didn't tap but maybe 1 of the 3 would pass. 2 would not pass but were about 1/2 to 1" high. Recording my squats on camera has to be the best thing I've ever done. It makes squatting fun, which I normally hate, and increases my concetration)

Box Squats (To same 12" box. This is my first experience, so hear goes)

130 x 2
130 x 2
130 x 2
130 x 2
130 x 2

Well, if nothing else these kicked my butt which means they will help something. Felt these in my hamstrings right where they tie in with the glutes and my hips some. Tried my hardest to "reach" back by exaggerating the bend at my hips first and sitting down tight. Releasing the hips while keeping everything else tight will take practice.

Front Squats

130 x 2
130 x 2
130 x 1
130 x 1
130 x 2

First time ever for these as well. These were hard. Hardest thing is holding the bar like that. Will have to fiddle with form. Adding these two new movements will surely find some weakness and help the overall squat out.

Good Mornings

200 x 2
200 x 2

Watching video my knees were way too bent. Going to drop way down in weight next time and keep legs much straighter.

I'm beat, and done.

Soundtrack - Savatage - Hall Of The Mountain King (Vinyl)

Can you post the video?

Squats:
105x15
115-12
130x10

Curls:
65x18
75x15
85x12
95x9

Calf raises and abs

Speed BP day

Pull Ups:

BW x 16 (#17 was half up when I ran out of gas)
20# x 7
30# x 5

Upright Rows:

130 x 6
130 x 5
130 x 5

Speed BP - Straight weight:

warm up
130 x 5
130 x 4

130 x 3 x 8 (30 sec. rest between sets) Felt slow(ish). Feel strangly faster with bands even though they add 60-70 # at the top.


Soundtrack - Iron Maiden - Killers

Deadlift Day


Deadlift - Comp. Stance: (75% of 1RM with 60 sec. rest. No belt)

40 x 8
130 x 5
200 x 3
250 x 1
325 x 1 x 12 (These felt harder than last week, not as explosive. Funny, rep #11 was the smoothest. I looked up higher on the wall and that seemed to straighten me out some.

SLDL:

180 x 5
230 x 2

Block Pulls (about 2" below knee, conventional stance)

230 x 4
250 x 4

Power Cleans: (barefoot - just feels right)

130 x 15 (PR) I've been really working on form. Form is helping extend these sets which also helps my conditioning as these are exhausting.

Soundtrack - Twisted Sister - Stay Hungry (Vinyl)

Yeah muscles, you rock!

I want to thank you for getting me into Power Cleans. They've become one of my 2-3 favorite movements. I like that you have to concentrate so much and how hard it is to move just a little bit of weight. They exhaust me, and that's fine by me.

Their a great lift that works a lot of core areas and don't hurt my knee.

One of those off days where everything seems heavier.

BP:
165x10
185x8
205x6
220x3

Incline DB bench:
90x15
110x9
110x7

Skull Crushers:
65x15
75x12
85x9

Side dips
abs

Fixed this for ya

Quote:

One of those off steroid-cycle days where everything seems heavier.

Just kidding, of course. Yeah, those days happen. And when they do I notice in the BP more than the other lifts. It seems I can will the other lifts but BP doesn't play nice and just won't behave sometimes. It's a mystery lift to me.

_________________
Hey kid!

Bench Press


80 x 6
130 x 8
180 x 8
190 x 6
200 x 4
220 x 3
230 x 2
240 x 1 (had my partner count to one-onethousand in his head while I paused this and then give "press" command. Not easy, not hard. Went up with room to spare)
200 x 4 (this went up like a rocket!)

Dumbbells

105 x 5
105 x 3

Incline BP Bar

160 x 10
170 x 6

Skull Crushers

100 x 6
100 x 5

Overhead Tri. Ext.

105 x 9
105 x 6 (left some in the tank. 1-2 reps left)

Machine Rope Pushdowns

110 x 20
150 x 8
170 x 3


Soundtrack - Metal Mix #2

More reps, less weight.

Cleans:
105x18
115x12
125x9
135x7

Military:
65x18
75x15
85x9

Bent over rows:
75x14
85x12
105x9

abs