Deadlifting, 3/23/14

First time in my deadlift suit.  It’s too lose, but since I’m tall for my weight class, it has to be so I can get the straps up (which I couldn’t do – I got one up, but need help to get the second one.)

Deadlift

Sumo, suit bottoms

2×3 @ 135

2×3 @ 185

2×1 @ 225

275×1

315×1

335×1

365×1

405 x miss

Conventional

405 x 1

415 x miss

The suit I have is designed for conventional deadlifting.  I prefer sumo, but I need to pull the way I’m strongest.  I felt like I was fighting the suit pulling sumo when the weights got heavier, when I switched to conventional, it felt like 50 pounds came off the bar.  I’m certainly good for more, but had worn myself out.

Reverse Hypers

3×10

incline situps

3×10


Dynamic Effort Bench, 3/4/15

Got to the gym tired and hungry, but got there.  Not my best day, but we’ll take it.

Warmup

Shoulder complex, stretching, GHR situps

Bench press

2×15 @ 45

95×3

135×3

135+1chain x 3

8×3 @ 185+1chain.  three grips, less than a minute between each of the 8 sets.  Speed was OK, but not awesome.

Football Bar press

45+1chain x 5

135+1chain x 5

3×3 @ 185+1chain.  This is going backwards.  Not sure why.

T-Bar rows

45×8

100×8

115×8

125×8

135×8

Land Mine presses

2×15 @ 35

band pressdowns (light band) superset with hammer curls (45’s)

2×12


Dynamic Effort Squat/Dead 3/2/14

Good day today.

Warmup

Modified Agile 8, finding collars

Box Squat

2×6 @ 45

95×2

135×2

185×2

225×2

225+2chain x 2

245+2chain x 2

8×2 @ 265+2chain.  Really felt good today.  Fast. about a minute between sets.

275+2chain x 1

315+2chain x 1

335+2chain x 1

Deadlift

135×3

225×1

6×1 @ 295 about 30 seconds between sets

45 degree hypers

2×15

Side Bends

2×10 @ 45

Reverse hypers

2×8 @ 140


Max Effort Bench 2/28/15

Another early session.  I thought I would rather sleep in, but then I started crushing PRs.

Warmup

Shoulder complex, band stretching

2 Board Bench Press

45×15

95×3

135×3

185×3

225×3

245×3

275×3

285×1

295×3 (PR)

305×1

315×1

325×1 (PR)

Beat my last triple by 10 pounds, and the single by 5, and had some in the tank.

Fat Bar Bench Press

135×5

3×5 @ 235

Pullup

7×4

Band Face Pull

2×15 w/ light band

superset with band pull aparts

2×15 w/ mini band

DB Extensions

2×10 @ 30

Pullover machine

2×15 @ 70


Max Effort Squat/Dead 2/27/15

Not my best day, but I’m not sure what to do to fix my pulling.

Warmup

Modified agile 8

Deadlift off 4″ blocks (conventional)

135×5

185×3

225×3

275×3

315×3

335×3

355×1

365×1

385×1

405xmiss

405×1

I should be able to pull more than this.

RDL

45×5

135×5

225×5

235×5

245×5

Leg press

2pps x 15

3pps x 15

3×15 @ 3pps+10

Pull thru superset with pull down abs

2×10 @150, 2×12 @ 150


Dynamic Effort Bench, 2/25/15

I really hate getting up at 4:30.  Alas, I’m home by 9 with three meals eaten, and I’ve got a full day ahead of me.  (Coffee will be my friend today).

Felt great again this morning.  Also saw one of the most stupid things, ever.  Some fitness/bodybuilding girl (I could tell by her Flag nor Fail hoodie) had the reverse hyper loaded with 180 pounds – I thought that was odd, given that’s a ton of weight for a little person.  Then she proceeded to double a strong band around the swing arm from the front of the machine, step into the band and put it around her hips, and then did what I guess was a good morning, but the net resistance was the band against her hips, which maybe moved two inches. I considered asking her what she thought she was doing (I get asked why I’m using chains), but I was afraid I might laugh or make a face, so I used the 45 degree hyper instead.

Warmup

Incline situps and 45 degree hypers

Shoulder complex

Stretching

Bench Press

2×15 @ 45

95×3

135×3

135+1chain x 3

3×8 @ 185+1chain.  3 grips, less than a minute between sets. Fast and strong.

225+1ch x 1

255+1ch x 1

280+1ch x 1  This is getting pretty close to max effort work, but I wanted to best the 275+chain from last week.

Football Bar Press

45×5

135×5

135+1ch x 5

3×4 @ 190+1ch

Barbell t-bar row

5×8 @ 95

Land Mine shoulder press

2×15 @ 30

Band Pressdown superset with hammer curls

2×15 (light band, 40’s)


Dynamic Effort Squat/Dead, 2/24/15

Had to get this one in early, as we both have busy days today.  I normally don’t feel great for early AM sessions, but today I did, even on 6 hours of sleep and 5 degree temps.

Warm Up

Stretching, mobility, putting on my shoes

Box Squat

2×5 @ 45

95×3

135×2

185×2

225×2

245+1chain x 2

8×2 @ 255+2chain.  One minute between sets, felt fast and strong.  Didn’t work up, because I was pressed for time.

Deadlift

135×3

225×1

8×1 @ 285.  About 30 seconds rest between singles, again felt fast and strong, again didn’t work up.

45 degree hypers

2×10

Side Bends

2×10

Had to quit there.  Not the best day to have to get out in under an hour, but I guess it’s not bad to leave with quite a bit in the tank. I’ve had two lower body days in a row cut short, though, can’t make that a habit.


Max Effort Bench, 2/19/15

Moved this up a day, because I actually do have to work sometimes, and tomorrow is one of those times.

Warmup

Shoulder complex, shoulder stretching, setting up the rack, looking for collars.

Incline Close Grip Press

2×5 @ 45

95×3

135×3

155×3

175×3

195×3 (PR)

205×3 (PR)

225×1

235×1

240×1 (PR)

The 235 was a grind, but since the goal is to break a record, I added more weight, and got it.  The weight flies off my chest, it’s the lockout where I stall.

Fat Bar Bench Press

135×5

3×6 @ 230

Pullups

7 sets of 4

Band face pull

2×15 with a light band

Band pull aparts

2×10 with a mini band

DB Extensions

2×8 @ 30

Pullover Machine

2×12 @ 70


Max Effort Squat, 2/18/15

Sat in traffic for nearly an hour on my way to the gym.  I was frustrated, because I was already on a pretty tight schedule.  I’m pretty sure I didn’t have as bad a day as the guy in the accident that caused the backup, though.

Warmup

Modified Agile 8, rolling around on the floor, stretching, wandering around the gym trying to find the right collars for the specialty bar

SSB Low Box Squat

2×5 @ 45

95×3

135×3

185×3

225×3

225+chain x 2

245+chain x 1

265+chain x 1

275+chain x 1

This is my least favorite lift.  The SSB throws me forward and really makes me use my upper back to stay tight, and I just hate doing them.  I’m also not good at them.  I used one set of chain, which adds about 40 pounds at the top, and nearly deloads at the bottom.  I was planning to use 2 sets, but the SSB was hard enough with one.  My PR on this is 300, so today I hit 315 at the top, so we’ll take it, as using accommodating resistance on these makes them suck even more than normal.  Also – if you see stars at the end of a rep, it was probably a maximal effort.

Reverse hypers superset with Incline situps

2×10

Since I had limited time, just did this and got out. Sometimes that’s the way things go.


Dynamic Effort Bench, 2/16/15

Got up, walked the dog, had a shake and a Monster, went to the gym.  It’s 8 degrees.  Invigorating.

Bench Press

2×15 @ 45

95×5

2×3@135

135+1set chain x 3

8×3 @ 185+1chain.  Chains are 40 pounds, but about half the chain starts on the floor, then totally deloads at the bottom.  3 grips, less than a minute between sets.

225+1chain x 1

245+1chain x 1

275+1chain x 1

Football Bar Press (middle grip)

45+1chain x 15

135+1chain x 8

3×5 @ 185+1chain

Barbell t-bar row

5×8 @ 90

Land Mine shoulder press

barx15

2×15 @ 25

Band pressdown

2×10 w/light band

superset w/ Hammer Curls

2×10 @ 40

That felt like enough for the day.


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