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David's powerlifting log


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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.

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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.

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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.

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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.

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2-15-06, max effort bench

 

3-board bench (6): 45x5, 135x3, 185x3, 225x1, 245xF, 235xF

tate press (5): 20x10, 25x10, 30x10, 35x5x2

barbell rows (2): 135x8, 185x6, hurt bicep

tricep pushdown (3): 85x10, 100x8, 110x8

seated barbell overhead (4): 45x5, 135x3x2, 135x2-F

 

still feeling a little sick. got 225, my old 3-board max very solid. 245 was bad form and out of control. by the time i tried 235 i was spent. should have gone 185, 215, 235. pulled my bicep a little on the second set of barbell rows. best to end there. tate press was real strong as were the pushdowns. got a couple extra sets on overhead. pretty mediocre at best session.

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2-17-06, dynamic squat

 

speed box squat (#3 bands)(10): 105x5, 145x3, 180x2x8

dec glute/ham raise (4): body x 8, x8, x5, x5

band pulldowns (3): to failure

reverse hypers (3): 230x8, 255x8x2

 

good session. speed was much better on the box squats. funny how i get more speed with more weight. first 2 sets of dec ghr's were strong, then nothing left. reverse hypers were great. lots of pop. i'll be up to 3 plates pretty soon. goal was to get 4 by the end of the year, but that might have to be subject to change.

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2-19-06, dynamic bench

 

speed bench (#1 bands)(10): 45x5x3, 95x2x8

rolling hammer tri (4): 20x10, 25x10, 30x8, 30x6

machine row (4): 90x10, 180x6x2, 180x8

45 deg tri pushdown (4): 85x10, 95x10, 100x10x2

dumbbell bench (3): 50x10, 60x6, 70x5

 

very tiring session. not sure what it was, but i was just exhausted after the speed benching. triceps were real sore and regressed a little on the rolling hammer tri extensions (nned to find a better term for that lift). the machine we used for rows was uncomfortable. didn't find my groove until the last set. pushdowns were solid. first time i've gone that heavy on dumbbell bench in years. we're going to do these every sunday so it would be nice if i could get to 100's by the end of the year.

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2-20-06, max effort squat

 

straight bar good mornings (4): 45x5, 135x3, 225x1, 245x1

glute/ham raises (4): body x 8, +`10x8x3

band pulldowns (3): to failure

reverse hypers (2): 255x8, 265x8

 

okay session. good mornings were tough. wish i could have worked my way up more, but kind of had to follow everyone's lead. depth on 225 & 245 wasn't very impressive. didn't bend my knees as much though. started adding weight again on the glute/ham raises. pretty slow. my back was pretty destroyed after my 2nd set of reverse hypers so best to call it quits there. did some curls at the end, but i'll leave those out so i can still talk trash when i see others doing them

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2-22-06, max effort bench

 

4-board press (5): 45x5, 135x5, 185x3, 225x1, 255xF (f*ck you), 255x1 (more like it), 265xF

lying tate press (4): 20x12, 30x10, 35x6x2

parallel pulldown (4): 120x12, 140x10, 160x6, 170x6

tri pushdown (3): 85x10, 100x8, 110x8

face pulls (2): 80x15, 85x15

hammer strength overhead (3): 90x10, 140x6, 180x2-A

 

strong session. missed first attempt at 255 because i let the bar come too far forward (towards my face) after it hit the board. 2nd attempt was solid for a 10 lb PR. 265 didn't move much. tate press took a lot out of my tirceps and the pushdowns weren't very solid. finished with some overhead work that got real heavy real fast.

 

overall i have scaled back the calories and just been maintaining my weight (187-189). strength has suffered a little, but i have another bulking cycle planned for later next month. in one sense i feel a little relaxed but at the same time like i've lost my edge discipline wise. i think my body prefers it when i give it orders rather than just let it do its own thing

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2-24-06, dynamic squat

 

speed box squat (#3 bands)(10): 105x5, 145x2, 195x2x8

dec glute/ham rais (4): body x 8 x3, body x 6

band pulldowns (3): to failure

reverse hypers (3): 235x8, 255x8, 275x8

 

pretty solid session. squatting didn't go too well. something was off with either my suit briefs or the bands. kept coming down feeling a little awkward on my right hip. afterwards i had a much bigger bruise on my left hip than my right hip (from the briefs). got more reps on the dec glute/ham raises and added some more weight on the reverse hypers. wanted to do another set but i was too fatigued. monday i'll probably be going for a box squat PR so lets hope all the speed box squats, ghr's and rev hypers pay off.

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2-26-06, dynamic bench / max bench

 

speed bench (#1 bands)(12): 45x5x3, 75x3, 95x3x8

shirted bench (5): 135x1, 185x1, 225x1, 285x1, 315xF

hammer machine high row (4): 90x12, 180x8, 230x5x2

 

monster session. totally exhausting. speed bench took so much out of me, but i put the shirt on anyway. nothing under 285 touched tried hard, but couldn't get it down. 285 seriously took 15-20 seconds to touch. stayed in the groove surprisingly well and locked it out a little unevenly. i was so spent by this time, but i had to at least try 3 plates. didn't even make it 1/3 of the way down before i started dumping it on my face. after i got the shirt off i could barely stand up. too sore to do anthing else so i wrapped up with some back work. huge bench PR, but even more satisfying that i did it without my best strength or effort. need a lot of shirt practice though before i go to a meet.

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2-27-06, max effort squat

 

10" box squat (conventional)(6): 45x5x2, 135x3, 185x1, 225x1, 245xF

glute/ham raise (4): +10x8x2, +10x10, +10x9

side bends (2): 65x15x2

rev hypers (3): 255x8, 275x8x2

 

another tough session. i've done 225 ass to grass a long time ago when i was weak and squatting off a 10" box is way harder. all the force was pushing me forward and made this lift very quat and back heavy. everything else went real well. still very hurt by yesterday's bench session.

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3-2-06, max effort bench

 

bench lockouts (3-4" ROM)(7): 135x10, 225x5, 275x3, 325x3, 370x1, 405xF, 405xF

barbell rows (4): 135x8, 155s6, 175x6, 195x5

dumbbell overhead (2): 30x12x2

tate press (2): 20x12, 25x10, quit

 

probably should have not even done this session. body was still pretty beat up from sunday's speed & shirted session. guess i just didn't want to wait another 5-6 weeks to see if i could lockout 400. well, i got my answer when i struggled to get 370 up. got 400 about 1/2 inch off of the pins, but that was it. put a lot of unneccesary stress on my shoulders and it made me quit early on my my overhead and tate press attempts. finally, i'll admit that i seriously considered not doing this session, but am going to a party tonight and wanted to look a little pumped up. so now i'll look all jacked up, but will require someone to pour the beer into my mouth for me. sigh.

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3-3-06, dynamic squat

 

speed box squat (#3 bands)(10): 105x5, 145x2, 165x2x8

dec glute/ham raise (4): body x 10 x 3, x6

band pulldowns (3): to failure (band length getting shorter)

rev hypers (4): 255x8, 290x8, 290x2, 290x8

 

solid session. had to change grip on the squat. for the second consecutive session i cut the skin between my thumb and index finger while reracking the weight on the monolift. can't go any wider as it give me no upper back tightness. went closer and the result was that my upper back was like steel. the last 4 sets i was super tight and super explosive. i feel the bar sits slightly higher, but can't argue with the results. lets see if they carry over when i wave back up to 195.

 

got more reps on the glute/ham raises. l am very pleased with the linear progression i have had on these since day 1. same goes for the rev hypers. banged my knee on the 3rd set because i flexed my leg a little on the top. won't make that mistake again.

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3-6-06, dynamic bench

 

speed bench (#1 bands)(12): 45x5x3, 65x3, 75x3x8

rolling hammer tri (4): 20x12, 25x10, 30x8, 35x4-F

hammer strength high row (4): 90x12, 180x10, 270x5, 270x4

2 hand tri pushdown (4): 70x10, 90x10, 100x10, 110x8

face pulls (2): 80x15, 90x15

flat bench machine (close-grip) (3): 90x12, 180x8x2

 

okay session. still having some arching problems. have to stretch more often if i'm going to get serious about this. tricep stength was a little low on the rolling tri extensions. everything else went rather well. shoulders were hurting a couple days prior from the lockouts, but happy to say they weren't a factor at all in this session.

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3-6-06, max effot squat

 

12" cambered bar goodmornings (5): 75x5, 125x5, 155x5, 205x1, 265x1

glute/ham raise (4): body x 8, +15x8, +20x8x2

band pulldowns (3): to failure

side bends (2): 70x15x2

leg extensions (4): 90x12, 110x10, 120x10x2

 

very tough session. the 12" cambered bar weighs 75 lbs so my numbers from last time should be adjusted. did 265 for a 10 lb PR. depth on that one was not too great, but i'm thinking i don't even want to be going to low on these since i don't plan on squatting or deadlifting with my back close to parallel. glute/ham raises went really well. so well i thought i might have been cheating on form, but the last set was brutal extreme. finished my legs off with extensions and now i can barely walk. back actually feels better than it did beforehand so go figure on that one.

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3-8-06, max effort bench

 

2-board cambered bar bench (5): 45x5x2, 135x3, 185x1, 205x1-A

flat tate press (4): 20x10, 30x8, 35x5, 35x6

lat pulldown (4): 130x10, 160x6, 180x5, 180x6

face pulls (3): 90x15, 100x15, 110x12

2 hand tri pushdown (4): 85x10, 100x10, 110x8, 120x6

hammer strength super incline bench (4): 100x10, 150x8, 190x3, 190x4

 

hard session. the 2-baord cambered bar bench is like doing a bench with an extra 2-3" ROM. not to mention the awkwardness of the holding the bar. my arch was pretty good, but didn't move as much weight as i would have liiked to. nobody did. added some weight onto pushdowns. the super incline machine is a cross between an incline and overhead press. my shoulders go worked over pretty hard this session, but didn't feel bad for a second. good news.

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3-10-06, dynamic squat

 

speed box squat (#3 bands): 105x5, 145x2, 180x2x8

glute/ham raise (4): body x 10 x 4

band pulldowns (3): to failure

rev hypers (4): 275x8, 300x8, 300x5, 300x4

 

great session. lots of speed on the squats. good technique as well. got 4 sets of 10 on glute/ham raises. went heavy on rev hypers. last 2 sets were off because the strap started riding up on my legs. went all the way above my knees

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3-12-06, dynamic bench

 

speed bench (#1 band)(12): 45x5x3, 65x3, 85x3x8

rolling tri ext (4): 20x12, 25x12, 30x10, 35x7

long pull (4): 100x12, 120x10, 140x8, 160x6

tri overheand machine (#4 band)(4): 15x8, 25x8, 35x6, 40x6

flat dumbbell press (4): 50x6, 60x5, 70x5, 80x3-A

 

exhausting session. very tired afterwards. arch got better on my later sets on speed bench as i practically had my toes under my shoulders. much stronger on the rolling tri ext than last weeks pitiful effort. used a machine for tri overhead press. a lot like 2 hand dumbbell overhead work. at least my triceps felt as fried as they do when i do those. good dumbbell press session. 70 was easier than last week and got a couple reps at 80. if my triceps weren't as spent as they are when i get to these, i think i could move 90 for at least a triple.

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3-13-06, max effort squat

 

rev band pulls (#4 bands)(5): 135x5, 225x5, 315x3, 385x2, 445xF, 445xF

glute/ham raise (4): body x 8, +25x8x3

band pulldowns (3): to failure

rev hypers (eccentric only (3): 50x10x3

side bends (2): 75x10x2

pull throughs (4): 80x8, 100x8, 120x7, 120x8

 

arggh, had use semi conventional statnce on the band pulls. the bands weren't set very high and gave out right at the bottom of my knees. i came real close to lockout on both attempts at 445, but my back was too culred up to do anything without jacking the bar. deadlifts are so frustrating to me as i have seen the least technical improvement in this lift. i see the pros do it, and i am just not keeping my back straight. and when i go non-sumo, its really bad. everything else was strong. did the eccentric only rev hypers. very hard. spends you in both directions since you have to slow the swing down. finished with some pull throughs and these were a lot tougher than i imagined them to be. mainly a balance isssue.

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3-15-06, max effort bench

 

2-board bench (6): 45x5, 135x5, 155x3, 185x1, 205x1, 225x1

flat tate press (4): 20x12, 30x10, 35x10, 40x5

one arm row (3): 55x10, 65x8, 75x8

45 deg tri pushdown (4): 85x10, 95x10, 100x10, 110x8

face pulls (4): 90x10, 100x10, 110x10, 120x10

hammer strength super inc. (3): 150x8, 190x5, 190x4-F

 

good session. progress in every lift. most happy about the the tate press as i finally got up to using the 40s. did one arm rows for a change of pace. got a a couple extra reps on the super inc since last week.

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3-17-06, dynamic squat

 

speed box squat (#3 bands)(10): 145x3, 175x3, 195x2x8

dec glute/ham raise (4): body x 12 x 2, body x 10, body x 8

band pulldowns (3): to failure

 

that was it. my back was really sore after the squatting (still hurts from mondays rev band pulls). the squats themselves went rather well. good control, fairly explosive. i am going to try for 205 or more next week just to see where i am with them. thought i might get 3 sets of 12 on the glute/ham raises, but not enough. i was so sore my back was even hurting on these

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3-19-06, dynamic bench

 

speed bench (#1 bands)(12): 45x5x3, 75x3, 95x3x8

rolling tri ext (5): 20x10, 25x10, 30x8, 35x5, 35x6

lat pulldown (4): 130x5, 160x5, 180x5x2

2 hand tri pushdown (4): 85x10, 100x10, 110x10, 120x5

inc dumbell bench (4): 40x5, 50x5, 60x5, 70x5-2A

 

strong session. not much speed at 95 on bench. technique wasn't very consistent either. first 3 assistant lifts were good. went heavy on inc bench for first time in a long time. surprised i made it to 70s. got the first 3 reps solid, but had a lot of assistance on the last 2. good start though.

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3-20-06, max effort squat

 

good mornings (7): 45x10, 95x5, 135x5, 185x3, 225x1, 245x1, 275xF?

glute/ham raises (4): +25x8x4

band pulldowns (2): sets then quit

rev hypers (3): 275x8, 300x8x2

 

hard session. good mornings went well. kept a pretty sturdy arch throughout. didn't go down very far at all at 275, at least not enough to count it. 4 sets of 8 @ +25 on the glute/ham raises was good accomplishment. real good session on the rev hypers. they got a new strap, a little smaller, and i was able to keep the strap tight. not as much pop as with lighter weights, but pretty good. those exhaust me completely and i was glad the session was over after my last set of those.

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