Deadlift Assist Thursday 07-21-11

Good Mornings
185 x 5
205 x 5
225 x 5,5,5

Band Resisted Deadlift
225 x 5, 5, 5

Banded Hypers
Dumbbell Pull-Throughs
Abs

Bodyweight: 161.5 lbs

Cycle 0 Week 2 Deadlifts

Put on the suit for the first time in a while today. Didn't fit too tight since I'm around 192lbs now and that's about the weight I trained at in the suit for the last meet. Hopefully will put on a few lbs before the meet though.

Deadlift (suit on straps up-also used a flex bar)

375 x 2

405 x 2

425 x 2 @10 -ugly set

405 x 2

One of the guys there, Gary, kept saying that my shoulders and the bar were way too far forward. He suggested I do some lighter sets to get the form down.

335 x 2, 2, 2

On the second set of these, I tried looking straight forward (instead of looking downwards like I usually do) and this tremendously helped me keep my shoulders back. The pulls felt way smoother and I think the range of motion even decreased with this form tweak. Hopefully I can hammer this down by August.

Hamstrings were fried after this so I skipped Romanians.

Shrugs <--skipped them yesterday because of deadlifts today

405 x 12

455 x 12

495 x 12

545 x 12

Finished with:

4 sets of pullthru's with a 45

5 sets of reverse hypers (first time doing these on a real one)

3 sets of kneeling abs

Hamstring stretching

6.9.11 Deadlift Assistance

Romanian Deadlifts
185x5
225x5x2

Zercher Squats
115x5
135x5x2

Pull Throughs
4 sets or something--never got the hang of these and I can't really pinpoint what it is. Squeezing the glutes, hips through...I think my grip strength is too weak where I can't hold the bands at an appropriate distance where it actually works my glutes.

GHR
3 sets

Cable Transversus Abs
3 sets

Deadlift Assistance 5/5/2011

GMOPS
365 x 5 @10
405 x 5 @10
425 x 5 @10
445 x 5 @10

SLDL
285 x 8 @8
335 x 8 @9
355 x 8 @9 PR; I think
355 x 8 @10

Wide Stance Sumo
365 x 5
365 x 5
365 x 5
365 x 5
Still getting the hang of these

Pull thrus w/ 50 lb dumbbell & GHR Abz
3 sets each

Deadlift Assistance 2/10/2011

Good Mornings
315 x 5
335 x 5
365 x 5

Low Box Squat
315 x 3
335 x 3
365 x 3
375 x 3 10lb PR

Dumbbell Pull Throughs w/60 lbs
3 sets of 15 per arm; 30 reps total per set

Calves

Abs w/ Cheryl & Ryan...OWWWWWWWW!!!

Cardio on treadmill

Squat 11/29/2010

Squat

365 x 1
405 x 0 AHHHHHH!!!!!
385 x 1 (10 lbs from PR)
Terrible terrible terrible

Band Resisted Squats

245 x 5
245 x 5
245 x 5

Powercleans

185 x 1
205 x 1 PR
205 x 1

Supersetted Foam Roller Transversus, Calves and Pull throughs (50lbs)
3 sets total.

Finished up with Box Jumps and PNF.

I can't believe I missed 405. I guess it was foolish to try it while trying to fix my form during this split. I was confident I'd get it after getting 365 x 3 last week. Bad day I guess.

Squat Day 11/22/2010

Squat

345 x 3
355 x 3
365 x 3 PR

Band Resisted Squats w/ Greens

275 x 3 Dave's idea
245 x 5
255 x 5

Power Cleans

190 x 2 uneven weight; thanks Danny
195 x 2PR
195 x 2
195 x 2

Pull Throughs w/ 45 lb dumbbell
x15, x15, x16 (per arm)

supersetted w/...

Foam Roller Transversus
3 sets

PNF

Happy with today's workout. Looking to hit 405 next week. My new knee sleeves should arrive before then = )

Squat Day 11/15/2010

Squat

315 x 5
325 x 5 (farted...in front of new girl)
335 x 5
315 x 5

Band Resisted Squat w/ Greens

225 x 5
225 x 5
225 x 5
225 x 5

fyi, there's a difference between sandbagging and playing it safe. Dave just HAS to be a big shot, doesn't he?

Power cleans

155 x 3
185 x 3
185 x 3
185 x 3

Supersetted transversus/pull throughs/calf machine
3 sets each

Finished w/ PNF

Man is it a bitch to be squatting raw again. If I compete in Feb, I'll be doing it raw.

Squat 5

PT has really helped. No pain or numbness today. Squats felt a bit rusty, but nothing too bad.

Squat:

405 x 5

425 x 5

445 x 5 @ 9

aweeesommmeee

Band-resisted Squat:

w/ anchored greens

225 x 5

275 x 5

315 x 5

345 x 5

Nothing too bad on these. Misael was sandbagging bad though

Cleans:

185 x 3

225 x 2 + 1f

215 x 3

Finished with pull throughs, pnf, transversus and calf raises.

Deadlift Day 8/19/2010

Deadlift

500 x 1 ( 26.5lb PR )

Looks like I'm in the 500 lb club. I hitched a little on the way up but the weight didn't feel too bad. I would have had a way smoother lift if I had a singlet on with baby powder.

SLDL

345 x 5

345 x 5 PR

355 x 5 PR

Zercher Squats

225 x 8

225 x 8

255 x 6

Super Set - Pull throughs w/ 65 lb and Cable Abs

8 reps with each hand, 10 reps on cable abs

3 sets

Cardio

Ran up and down steps at Drake. I wanted to play soccer but the lights were turned off in the IM field.

Deadlift Thursday 08-19-10

Deadlift
265 fail, fail
245 x 1
255 x 1
265 x 1
275 x 1 <--PR

GMoP
135 x 6
155 x 6,6,6

Dumbbell Pull-Through
35 x 8 with each arm for 3 sets

Super-Duper Abs
from 25

Body Weight : 164 lbs

Deadlift Day 8/12/2010

Conventional Deadlift

425 x 3 ( felt fine )

455 x 3 PR

Rack Pulls

405 x 5

405 x 5

405 x 5

Zercher Squats

185 x 8

225 x 8

245 x 8

245 x 8

Pull Thru's & Standing Cable Crunches ( super-set )

3 sets

I watched a lot of glute-ham raise videos and I wasn't sure which one to follow. Pull thru's are always good though.

Soccer ( 35 min )

0 goals, 2 assists

I was really concerned about doing upper back the day before but it really didn't make a difference to me. I think I'll do the same thing next week.

Losing My Sumo Virginity

Pulled sumo today for the first time with more than 225. Kyle took a couple of videos that I'll embed later so everyone can make fun of my form.

Sumo Deadlift

335 x 5

355 x 3

375 x 2

Hips coming up too early and all that other bad stuff. But now I'm slow off the ground and lockout is slightly easier (opposite of conventional). I'm going to try and improve these over the next few weeks before I decide whether I'll commit to switching to sumo style (sorry Misael, Greg, and Terence..I might have to conform :(

Block Pulls

335 x 5

345 x 5, 5

GMOPs

185 x 8

195 x 8

205 x 8

Pull throughs

50lb x 8, 8, 8

Standing abs

100 x 3 sets of 5 (slow reps)

Met a new incoming freshman lifter named Nick today. He's a really nice guy and is very interested in powerlifting. He seems to have a good amount of knowledge already and he just started a 13 week Sheiko cycle. He said he totals around 1300 raw so he's a pretty strong dude as well. Also, he has a bunch of equipment like farmer's walk handles, boards, bands...and a PROWLER!!!! (I don't know how to do blinking text but if I knew, I'd definitely invoke those skills here)

6.4.10--Deadlift/Schmeadlift

It was just two weeks ago that I decided to start over on the deadlift. Last week, I deadlifted conventionally for the first time. Continue reading to see how I did trying to go heavy...

Deadlift (Conventional):
135x5
185x4
225x2
275
315 PR @165 weight class Back in the 700 club! Woohoo!
335xf (I get it up 3/4ths of the way and it slips out of my hand because I had no chalk)
335xf (couldn't get it off the ground :/)
Happy with the 40 pound PR for this weight class, and only 10 pounds under PR for 181 weight class, but I need to be shrugging heavier weight so my grip is not a factor at this weight.

Back Hyperextensions:
BWx100

Cable Pull Throughs:
140x10
150x10x2

Abs:
Crunches and sit ups

There goes the presidency

Squat

295 x 1

315 x high school musical

315 x straight up f

Almost good morning'd the second attempt up. I think I leaned forward on that one, since the high attempt wasn't horribly hard.

Deadlift

345 x 5

355 x 5

345 x 5

Tired enough to drop down for the last set.

GMOPs

185 x 10

195 x 10

205 x 10

Pull throughs

Cable abs

Maybe I should go suited, seems to help this guy

ME Squat

Squat:

495 x 1

550 x 1 @ 10

600 x 1 @ 10

Pause Squat:

625 x 1 @ 10+ (+25 PR)

Almost bit it on 495 by coming into the racks. I was on my toes for the entire lift.

550 felt rough and heavy.

I had Vit crank the knee wraps down for 600, which felt better.

625 was like a pause squat. Slow down, then I forgot to move. I must have tweaked the suit slightly because I got it to pop at just the right time and then the weight was no problem. I am really bad at getting any speed when the weight gets heavy, which is very frustrating.

Cleans:

135 x 5

185 x 5, 5, 5

These felt great today. Much faster than last week and no back pain

Pull Throughs:

stack x 4 sets

Finished with cable abs. No pain there either, which hasn't happened in months.

Squat and deadlift sandwiched between two pieces of bench

Two days ago

Bench

170 x 4 x 2

175 x 4

175 x 3 + f

175 x 4

165 x 4

Incline bench

135 x 5 x 4

Dips

BW + 25 x 10 x 4

Cable flyes

One day ago

Squat

275 x 1

285 x 1

295 x 1

Deadlift

375 x 3 x 2

405 x 1

GMOPs

225 x 5

235 x 5

245 x 5

Cable pull throughs

stack x 12 x 4

Ab bridges

Zero days ago

Bench

175 x 3

175 x 3

165 x 3

Spotter kept giving slight touches to the 175 but just as well since they were heavy as shit.

Pause bench (closest I could mentally approximate to 3 count while under the bar)

140 x 3

145 x 3 x 2

150 x 3

Dumbbell bench

65 x 4 x 4

Cable row

190 x 8

200 x 8

210 x 8

220 x 8

Incline curls and a little bit of abs

5.20.10--Squatlift

I know I was supposed to do 3 singles, but I really didn't know where my strength was at so I kinda warmed up too much/other problems.

Squat:
warmups
165
185
205x1x3

New strategy on deadlift. Use proper form at light weight so I do not injure my back.
Deadlift:
135x5
185x3
225x3
245x3
275xf (couldn't get it off the ground unless I reverted to shitty form)
255-reverted to shitty form :(

GMOP:
135x8
145x5
165x5
185x5

Cable Pullthroughs:
110x10
140x10
150x10

Abs:
1 set bridges
2 sets medicine ball incline

5-20-10 Squat and Deadlift

Squat

325 x 1 x 3

I wanted to go up to 335 and 345, but I was having some trouble and Dave told me not to. I was having speed and balance issues, but the weight did not feel too heavy.

Deadlift

335 x 3

355 x 3 PR, NEW MAX

375 x 1 PR, NEW MAX!!

hand bruised and hurt during these

It was great to hit a new max on deadlift. 375 didn't even feel too hard. This brings my total up to 915 and accomplishes my goal of 375 although it is no longer 2.5 times body weight, at least not at the end of the day.

GMOP

225 x 5 x 2

235 x 5

245 x 5

Cable Pull Throughs

150 x 12 x 3

Ball Bridges

3 sets of 20

Bench

Bench Press
185x1
195x1 with help
185x1
185x1
185x1

Weighted Push ups
45x2
70x2
90x2
90x2
95x2

Floor Press
135x5
145x5
155x5 with help on last 2
145x5 with help on last 1

Pull Overs
135x8
180x8
180x8
180x8
got tough at the ends

4 sets of rear delts superset with the pull overs