My final deadlift.
Nice work on the last dead. Sorrry to hear about the scratch work. I think the older we get the better the possibility an old nemesis can come back to haunt our best efforts.
6/17/13
Thanks GV. It just means I’m going to work that much harder to fix it (again). I think I’ll work in more dumbbells and straps.
I was back at it today. The first squats I’ve done in a month.
Squats:
1 x 10 x 135
1 x 5 x 225
1 x 3 x 275
1 x 5 x 350
1 x 5 x 400
1 x 8 x 440
Front Squats:
1 x 10 x 185
1 x 10 x 205
1 x 10 x 225
1 x 10 x 235
Leg Extensions:
4 x 10
It felt great to squat again. I backed down on the weights from where I was at a month ago. I made about a 15 pound adjustment on back squats and a little more on front squats.
Nice deadlifting Crippler, congrats on the new PR.
Were you benching raw or shirted?
I was using a Titan F6 shirt. It is loose enough I can put it on by myself. Its going to be the last time I use that shirt. Looking back, I would have been better off raw. I recently benched 405 raw anyway. I’m thinking about ordering a Fury or Katana. I just was not getting any pop out the shirt anyway.
That’s what I thought. Seems like it is relatively easy to get “out of the groove” with a bench shirt when you have to deal with differences on meet day like a new bench, etc… not that things can’t and don’t go wrong benching raw but the percentage of lifters missing their first attempt benching seems to me to be about two to three times higher for shirted benchers versus raw.
405 raw is strong. I’d be real tempted to do a meet without a shirt and then order one of those you are thinking about. Good luck with whatever you decide.
6/18/13
Military Press:
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 5 x 120
1 x 5 x 145
1 x 11 x 150
Kroc Rows:
4 x 12 x 100
Front Raises:
4 x 10 x 35
Rope Pull Downs:
4 x 12
Reverse Press Down:
4 x 12
Two Arm Extensions:
4 x 10 x 85
Kickbacks:
4 x 10 x 30
I’m back to doing the full 5/3/1 routine. I’m not sure when I will compete again. I’m thinking this Winter or in the Spring. Either way the hard work of getting better starts now.
6/22/13
5/5/5 Bench:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 5 x 235
1 x 5 x 260
1 x 5 x 295
1 x 3 x 245
1 x 3 x 225
1 x 10 x 135
Low Cable Crossover:
5 x 12
Iso Incline:
5 x 10
This was my first workout with a lot of volume for a while. I was going to hit dumbbells, but my right shoulder started to give me issues.
6/23/13
Deadlift:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 5 x 360
1 x 5 x 410
1 x 1 x 460
Light Deficit Deadlift:
3 x 5 x 225
Not a lot of energy today. Probably for a number of reasons. I probably should have taken a deload week. I just went in and got done what I had to, then got out.
6/27/13
I had to cut things short today. I had kids to run around. My son needed to be at his strength and conditioning camp for football.
Military Press
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 3 x 140
1 x 3 x 150
1 x 11 x 160
Kroc Rows
4 x 12 x 100
Front Raises
4 x 10 x 35
Two Arm Extensions
4 x 10 x 85
Kick Backs
4 x 10 x 30
Balancing family, work, and lifting is a challenge not addressed in any article I’ve seen on here or anywhere. I find the task to be rewarding.
6/30/13
Bench:
1 x 10 x 135
1 x 5 x 185
1 x 2 x 225
1 x 3 x 240
1 x 3 x 250
1 x 4 x 300
Dumbbell Press:
4 x 15 x 65
Low Cable Crossover:
5 x 12
Machine Flies:
5 x 12
Svend Press:
5 x 50
Not bad today. Keeping things light for a couple more weeks. I still have some pain in my right shoulder. I forgot to take some Ibuprofin today, so that did not help.
6/30/13
Bench:
1 x 10 x 135
1 x 5 x 185
1 x 2 x 225
1 x 3 x 240
1 x 3 x 250
1 x 4 x 300
Dumbbell Press:
4 x 15 x 65
Low Cable Crossover:
5 x 12
Machine Flies:
5 x 12
Svend Press:
5 x 50
Not bad today. Keeping things light for a couple more weeks. I still have some pain in my right shoulder. I forgot to take some Ibuprofin today, so that did not help.
7/1/13
Squats:
1 x 10 x 135
1 x 5 x 225
1 x 3 x 275
1 x 3 x 260
1 x 3 x 420
1 x 7 x 465
Front Squats:
1 x 10 x 225
1 x 10 x 245
2 x 10 x 275
Leg Extensions
4 x 10
Things felt good. I might have been able to squeeze out another rep on my last set of squats. Number seven was a littler shaky, so I left one in the tank.
7/2/13
Military Press:
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 5 x 145
1 x 3 x 165
1 x 7 x 175
Kroc Rows:
4 x 15 x 100
Front Raises:
4 x 10 x 40
Two Arm Extensions:
4 x 10 x 85
Rope Press Down:
4 x 12
Reverse Press Down:
4 x 12
Kickbacks:
4 x 10 x 30
Pressed for a little time. When the kids are on vacation, my free time goes down. I dropped them off at strength and conditioning and tennis. That allows me time to train. It seems my days off are much busier during the summers. Good session today. For triceps I only took about 15 seconds rest between sets. Yesterday at my son’s strength and conditioning session, they flipped, drug and hit tires with a sledge hammer. I think I might take part the next time they do it.
7/2/13
Military Press:
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 5 x 145
1 x 3 x 165
1 x 7 x 175
Kroc Rows:
4 x 15 x 100
Front Raises:
4 x 10 x 40
Two Arm Extensions:
4 x 10 x 85
Rope Press Down:
4 x 12
Reverse Press Down:
4 x 12
Kickbacks:
4 x 10 x 30
Pressed for a little time. When the kids are on vacation, my free time goes down. I dropped them off at strength and conditioning and tennis. That allows me time to train. It seems my days off are much busier during the summers. Good session today. For triceps I only took about 15 seconds rest between sets. Yesterday at my son’s strength and conditioning session, they flipped, drug and hit tires with a sledge hammer. I think I might take part the next time they do it.
7/6/13
Deadlift:
1 x 10 x 135
1 x 5 x 225
1 x 1 x 225
1 x 1 x 275
1 x 3 x 395
1 x 3 x 420
1 x 0 x 470 wth
Deficit Deadlift:
3 x 5 x 235
Seated Leg Curls:
4 x 10
Farmer’s Walk
55 pounds in each hand / 100 yards
So/so day. I have no idea what has happened to my deadlifts. I think perhaps it has something to do with training with singles for the meet last month. I did 470 for seven reps in March. In any event, I’m going to dial way back and try to set some rep records again. Perhaps that will fix my confidence.
Today was the first time I’ve tried the farmer’s walk. I went back home for this one. I grabbed two 55 pound dumbbells and walked to the end of my driveway and back. What a great workout! It kind of kicked my ass. I’ll keep doing it on deadlift days.
7/6/13
Deadlift:
1 x 10 x 135
1 x 5 x 225
1 x 1 x 225
1 x 1 x 275
1 x 3 x 395
1 x 3 x 420
1 x 0 x 470 wth
Deficit Deadlift:
3 x 5 x 235
Seated Leg Curls:
4 x 10
Farmer’s Walk
55 pounds in each hand / 100 yards
So/so day. I have no idea what has happened to my deadlifts. I think perhaps it has something to do with training with singles for the meet last month. I did 470 for seven reps in March. In any event, I’m going to dial way back and try to set some rep records again. Perhaps that will fix my confidence.
Today was the first time I’ve tried the farmer’s walk. I went back home for this one. I grabbed two 55 pound dumbbells and walked to the end of my driveway and back. What a great workout! It kind of kicked my ass. I’ll keep doing it on deadlift days.
Farmer’s walks are great.
7/7/13
Bench:
1 x 10 x 135
1 x 5 x 185
1 x 2 x 225
1 x 5 x 245
1 x 3 x 265
1 x 4 x 305
Floor Press:
1 x 10 x 225
1 x 10 x 245
1 x 10 x 275
1 x 10 x 295
High Cable Crossover:
4 x 12
Svend Press:
5 x 50 x 20
Not bad. I left one in the tank at 305. I had at least one more in me. I’m going to make a real effort to deload. I’ve been kind of hit and miss on that.