Wednesday, July 01, 2009 8:59:49 AM
Sorry it has been so long since my last post. When I'm about 3-4 weeks out from a show I tend to not write down my workouts as diligently... apparently the same is true with powerlifting meets.
The meet went very well placing 3rd in the 198 raw division. My squat was a little down due to faulting on my first 2 attempts, ended with 450. I think 500 could have easily been in reach had I not made dumb mistakes. Bench is always a tough one for me, finished with 286. Deadlift was wonderful. I finished with a 550 deadlift; however, I set a new PR at 585 although it was red lighted for stalling half way through.
Today marks a return to bodybuilding as I started DC training today.
Incline barbell 225 x 11
OH DB Press 90 x 10
Skulls 130 x 13
Lat Pulldown 215 x 18
Bent Rows 315 x 6, 275 x 12
Saturday, May 09, 2009 5:17:34 PM
Rack Deads: No Belt
405x 5
495x 3
545x 3
580x 1
495x 3 - lowered bar
405x 20- lowered bar
Dumbbell Rows:
190x 6
190x 6
Pull-ups:
Body x 10
Body x 10
Body x 10
GHR:
Body x 12
Body x 12
Body x 12
Hammer Shrugs: Leaning forward
315x 10
315x 10
315x 10
Thursday, May 07, 2009 5:12:18 PM
Double Red Band Bench:
225x 3
255x 2
275x 1
225x 5
225x 5
Front Raise Sled Drags:
70x 10x 5 sets
Rear Delt Sled Drags:
70x 10x 5 sets
Tuesday, May 05, 2009 5:08:41 PM
Squat:
460x 3
480x 3
500x 2
Revese Band Squat:
500x 8
550x 5
Saturday, May 02, 2009 7:51:59 AM
Deadlift:
405x1
495x1
600x0
600x0
Rack Deads: Just above knee
405x5
495x3
545x3
545x3
DB Rows:
150x10
170x10
Safety Bar Box Squat:
225x10
315x5
365x2
Supported T-Bar Row:
90x10
135x10
160x10
205x8
115x20
Today was very eye opening. At the beginning of this process I thought that if I was able to get the bar to my knees, then locking out a deadlift would be no problem. I was never proven more wrong than on this day. I was trying to set a new person record with 600 lbs. On 2 attempts I was able to get the bar to mid thigh before stalling and ultimately failing. Although I was unable to set a new record for myself, 2 MAJOR victories came out of this. One, my grip strength was a none issue. I felt like I could have held the bar all day. Two, my lower back IS strong enough to move 600, but not my upper. In 8 weeks, 600 lbs will be an official lift on my resume.
Thursday, April 30, 2009 2:44:37 PM
Overhead DB Press:
100x8
80x12
Nautilus Lateral Raise Machine:
Drop Set- 155x12, 140x8, 125x10
High Cable Crossover:
40x12
45x12
50x15
Cable Curl:
200x8
180x12
DS 180x12, 160x12
Rope Pushdown:
200x12
200x12
200x12, 160x10
Single Hand Pushdown:
50x12
55x12
60x15
Dual Hammer Curl:
50x12
50x12
1 set concentration curls
Tuesday, April 28, 2009 2:41:18 PM
Flat Bench:
275x3
295x1
315x1
325x0
Reverse Band Bench: Greens on a 10ft rack
315x8
365x5
405x6 2 boards
405x3 no boards
315x15
Dumbbell Flat Bench:
100x10
100x10
Monday, April 27, 2009 1:41:29 PM
Today was my first day of cardio for a specific goal of weight loss. I took last week off of cardio to take a break and prepare for the push into the "contest" phase. It always seems as though I have the unfortunate position of being just high enough above my weight class that it becomes a pain in the arse.
20 minutes upright bike: level 5-10 intervals 1 minute a piece
max heart rate: 167
Saturday, April 25, 2009 9:11:15 AM
Squat:
455x1
495x1
515x1
455x3
405x5
Safety Bar High Box Squat:
135x10
225x10
Dropset: 315x, 225x10, 135x15
GHR:
2 Red Bands x 10
2 reds x 5, 5 body weight
1 red band x 8, body 10
Squat felt pretty strong. I'm always worried about my depth. I've never been judge on my depth so I am trying to go slow with weight increases being sure never to sacrefice depth. Today was the first day with the Inzer knee sleeves and the felt very good.
Safety Bar Squats were VERY awkward. Balancing the bar was completely foreign so I'm going to continue to play with it on my trips to Buckey Gym until I can get 400+ on the bar comfortably.
Today also marks 9 weeks out from the meet. Diet will start on Monday to ease my weight down from 210 to 198 to ensure no complications and optimize strength.
495 Squat Video
Thursday, April 23, 2009 6:25:21 AM
Push Press:
140x10
190x6
210x3
Single Hand Dumbbell Lateral Raise:
40x12
50x12
60x10
Drop Set- 60/40= 20
Explosive Upright Rows:
135x5
185x5
205x5
225x5
Drop Set- 225/135= 20
Dumbbell Incline Curl:
Restpause-50x 8, 3, 3,= 14
Skulls:
Restpause- 130x 10, 5, 3= 18
Nautilus Preacher:
Restpause- 95x 10, 6, 3, 19
Cable Curl:
Restpause- 100x 12, 6, 4= 22
Felt pretty strong today but having never really done Push Presses before they irritated my elbow quite a bit so form probably needs some improvement. Weight still holding around 207.