David's powerlifting log

[wannalift]

2-1-06, max effort bench

floor press (5): 45x5x2, 135x3, 185x3, 205x1-A
tate press (4): 20x12, 25x10, 30x8, 30x7
hammer strength high row (4): 90x12, 140x10, 180x6, 200x6
45 deg tri pushdown (4): 75x12, 85x8, 95x6, 100x5
dumbbell overhead (4): 25x12, 35x10, 45x6x2

floor presses are really hard. had a lot of assistance at 205. it was real difficult to keep my forearms perpendular to the floor. ended up looking more like a JM press. lots of room for improvement. no real improvement on the tate press. rows were okay. pushdowns went real well. dumbbell overhead was a little humbling. i remember repping 60 lb dumbbells back when i was weak, but that was before 2 shoulder injuries. the one thing that i need to improve more than anything is to get my shoulder strength back. hoping to do some reps at 200 on seated overhead barbell press by the year's end.

[Phoenix]

Humbling you say? Ya, I know about that

I took VE's advice and went to a chiropractor about my shoulder. Best thing I ever did. He said it's worse than it should have been and if I had come when I first injured it we wouldn'thave to work through the amount of scar tissue and all the other crap that comes with the rest of your body overcompensating for the weakened shoulder.
Anyway, I'm noticing alot of people here noting shoulder and back injuries but lifting through it like I did.

It's worth a visit. I found out alot about my entire body that I wasn't even aware of. And with no neck or back twisting and crunching which I'm not interested in.

And if SeaSiren happens upon this post....It doesn't really hurt that much.

[SeaSiren]

And if SeaSiren happens upon this post....It doesn't really hurt that much.

[wannalift]

2-03-06, dynamic squat

speed box squat (#3 bands) (11): 105x3x2, 145x2, 195x2,8
dec glute/ham raise (4): body x 5, body x 6x3
rev hypers (3): 180x8, 205x8x2
band pulldowns (3): to failure
ab wheel (2): to failure

"return of the speed"

got my speed back this week. 195 felt a lot more explosive than last week. next week i'll drop down a little as 195 with the bands is still real heavy. dec ghr goes without saying. got a lot of pop on the rev hypers. can probably go up another 10 lbs next session. these get me real winded. got some quality ab work in too. great session.

[Jay]

I took VE's advice and went to a chiropractor about my shoulder. Best thing I ever did.

Just depends on the chiropractor. I went to one about my back and he was useless. No real diagnosis. Just did some useless back cracking. Potentially dangerous back cracking considering I had a herniated disc at the time. (Not that I knew this at the time.)

[willpeavy]

I went to a chiropractor about 6 months ago, and he screwed up my back. I've had lower back soreness ever since I visited him. I'm probably going to have to go to an orthopoedist or some other specialist to get it fixed

[wannalift]

2-5-05, dynamic bench

speed bench (no bands) (10): 45x5, 95x3, 135x3x8
rolling hammer tri (4): 20x10, 25x8, 30x8, 30x5
lat pulldown (4): 130x10, 160x6, 180x5x2
45 deg tri pushdown (4): 80x10, 90x8, 100x6, 100x7
face pulls (3): 70x12, 85x12, 95x12

speed bench without the bands is real tough. just the complete opposite feel of not having bands. probably good for my CNS to go without bands every once in a while. hard on the shoulders.

noticable gain in tricep strength. face pulls didn't hurt too much. oh yeah, AND THE STEELERS WON THE SUPERBOWL

[wannalift]

2-6-06, max effort squat

12" cambered bar good mornings (6): 45x5, 95x5, 135x3, 155x3, 185x1, 225x1
side bends (3): 65x12x2
leg extensions (3): 70x12, 80x12, 90x12

first good morning session with the crew. OUCH, these hurt bad. i couldn't even touch my knees afterwards without feeling like i was goind to pop. this is also my first use of a cambered bar (very akward) and the first time i went to a GM 1 rep max (scary). the last set looked more like a GM-quarter squat. needless to say i couldn't do much after this so i just did some oblique work and leg extensions. hamstrings are still extremely tight today.

[wannalift]

2-8-06, max effort bench

bench lockouts (3-4" ROM)(7): 45x5, 135x5, 225x3, 275x3, 315x1, 365x1 (10 lb PR), 385x1 (30 lb PR)
iso lateral hammer rows (6): 140x10, 180x8, 230x6, 270x5x2, 180x15
barbell skull crushers {bar over throat) (4): 45x10, 65x8, 85x6x2
tate press (4): 20x12, 25x10, 30x8x2
barbell overhead: 45 x 70 total reps

incredible workout. had to lift alone early since i'm going to the Pen's game tonight. got 365 for a solid 10 lb PR on lockouts. then went for it all at 385. this was shaky and uneven, but i got it up and held it for a few seconds. only went up 1 or 2 inches due to compression in my body and a huge bend in the bar. everything else was just icing on the cake. tried to get 100 reps (non-consecutive) overhead with an empty barbell, but by the time i got to around 70 i found that i no longer wished to continue. another time perhaps.

[Phoenix]

that's some nice progression wannalift.

Crosby's doing ok for the Pen's eh??

[wannalift]

that's some nice progression wannalift.

Crosby's doing ok for the Pen's eh??

thanks man. Crosby is unreal (good sense). unfortuantely so the pens are also unreal (bad sense). last nights game was probably the worst i have ever seen them. they have lost a ton of game this year, but it was not without a strong effort and some bad breaks. lately we have stop becoming competitive all-together and it is very sloppy. i want to think about how we'll be next year getting Malkin over here, but thanks to some corrupt politicians we don't even know if we'll have a team here next year.

[Phoenix]

Ya, that's frustrating. The Pens were once a highly skilled exciting team. hopefully they can stay in the city while they try to build around Crosby.

[wannalift]

2-10-06, dynamic squat

speed box squat (#3 bands)(10): 105x3, 145x2, 165x2x8
dec glute/ham raise (3): body x 8, x8, x6
band pulldowns (3): to failure
reverse hypers (3): 185x8, 230x8x2

not too great of a squatting session. felt reall weak the whole workout due to a much lower calorie intake. just didn't have any explosion off of the box. think i actually had more speed last week at 195. real strong on the reverse hypers. went up significantly and had a lot of pop at the top. hopefully i've learned my lesson about this low calorie light eating bullsh*t.

[wannalift]

2-12-06, dynamic bench

speed bench (#1 bands)(12): 45x5x2 (no bands), 45x3x2, 85x2x8
rolling hammer tri (4): 20x10, 25x10, 30x10, 30x9
lat pulldown (4): 120x10, 140x10, 160x10x2
2 hand tri pushdown (4): 80x12, 90x10, 100x10, 110x6
face pulls (3): 85x12, 100x12, 110x10
inc dumbbell press (1): 40x15
flat dumbbell press (1): 40x15

still feeling sick, but i train anyway arch is regressing a little on the bench. i need to stop getting lazy about stretching on the pipe. speed was mediocre at best. surprised myself with my tricep work today. smoked the 30's on the rolling hammer ext and then blasted through the pushdowns as well. ran out of gas on the dumbbell pressing, but this was expected as it takes stamina that i just didn't have today.

[wannalift]

2-13-06, max effort squat

convential deadlift (add 3" ROM): 145x5, 235x3, 325x1, 375xF
glute/ham raise (3): body x 12 x 3, mission accomplished
reverse hypers (3): 185x8, 230x8, 255x6
12 lb medicine ball throws at abs: too many, ouch

good session. went very close stance convential on deadlifts off of a 100 lb plate. happy to get 325 pretty easily. 375 didn't even budge. finally got 3 sets of 12 on the glute/ham raises. now time to add weight there. 230 was flying on the reverse hypers. 255 was good for the first few reps, but i ran out of gas real fast. last we threw a 12 lb medicine ball at each others waists. got to tense up or throw up.