David's powerlifting log

[wannalift]

5-28-06, dynamic bench

speed bench (#1 bands)(12): 45x3x2, 75x3, 95x3, 105x3x8
4-board close grip (5): 135x5, 185x3, 225x3, 245x3, 255x3
rolling tri ext (5): 25x12, 35x10, 40x8, 45x6, 45x5
hammer strength pulldown (4): 90x12, 180x12, 270x7, 270x6
tri pushdown (4): light
face pulls (4): 100x12, 120x12, 130x12, 140x12
inc dumbbell bench (4): 50x6, 60x6, 70x5, 80x3

super long workout. went back to the #1 bands (permanently i believe) and hit a heavier weight with them. my arch isn't staying tight on the speed bench so i have to work on that. got a real nice PR on the close grip 4-boards. right now i'm exhausted and behind in my calorie count so i'm just gong to stuff my face for the rest of the day.

[wannalift]

5-29-06, max effort squat

st bar good mornings (7): 45x5, 135x5, 185x3, 225x1, 275x1, 315x1, 335x1
glute/ham raise (4): body x 12, +75x7, +75x4, +75x4
band pulldowns (4): to failure
rev hypers (3): 320x8, 375x8x2

getting stronger, sort of. 315 was solid on good mornings. 335 was kind of sloppy, but the bar went down and up so... got an extra rep on the 2nd set of glute/ham raises, only to be outdone by the last 2 sets. went up a little on rev hypers too so feeling good about that.

[wannalift]

5-31-06, max effort bench

3 board bench (7): 135x3, 175x3, 205x1, 225x1, 245x1, 265x1, 275xF
inc tate press (5): 25x10, 35x10, 45x5x2, 50x2
long pull (4): 130x10, 160x8, 200x6, 200x5
tri overhead machine (#4 band)(3): 40x10, 80x8, 110x7
dumbbell overhead (3): 40x6, 55x6, 70x5

pretty solid session. 265 went up real slow at first, but got it up for a modest 10 lb PR. had nothing left for 275. tate press felt real strong at first, but once i hit 5 reps @ 45, i lose all strength. tried 50's just to see if it was mental, but it wasn't went heavy on the long pulls and overhead tri machine. finally finished strong with 70s on the overhead dumbbells. key there was to get a good handoff and away i went.

[wannalift]

6-2-06, dynamic squat

speed box squat (#3 bands)(11): 55x3, 145x3, 185x2, 205x2x8
glute/ham raise (4): body x 10, x12, x12, x12
band pulldowns (4): to failure

brief yet tough workout. not as much speed as i would like to have on the box squats, but good effort nonetheless. that's about all there is to say about it. i'll be travelling the next 2 weeks for work so i'll have to improvise my workouts. first things first is i'm taking off my next 2 sessions to get some well deserved rest.

[wannalift]

6-8-06, max effort bench

smith machine bench lockout (4" ROM): 90 (+bar) x 5, 180x5, 270x3, 320x1, 360x1, 380xF
lat pulldown (4): 130x10, 160x8, 180x6, 200x5
dumbbell bench (3): 65x6, 80x6, 90x5
face pulls (4): 100x12, 120x12, 140x10, 140x8-F
tate press (3): 25x10, 35x8, 45x5
tri pushdown (2): 100x10, 120x8

alright, first session on the road. by the way i got a new job a few weeks ago and one of the projects that i'm on is to audit acid rain collection facilities for the EPA. had to use a smith machine for lockouts, and they were easier until the weight got heavy, then harder. hit a solid 5 totally unassisted reps @ 90 on the dumbbell bench. probably because i did them before i did my triceps, but 100s are well within range. dumbbells were too sloppy to get a good tate press going, so did a couple sets of pushdowns to balance me out. all in all, a decent session.

[wannalift]

6-15-06, max effort bench

hang cleans (5): 95x5, 135x3, 165x1, 185xFx2
rack lockouts (5-6" ROM)(6) 135x5, 185x3, 225x3, 275x1, 295xFx2
long row (2 handles)(4): 100x10, 140x10, 180x6, 180x5
dumbbell overhead (4): 45x10, 60x6x2, 70x5
tate press (4): 25x10, 35x8, 45x8, 45x6
farmers walk (2): 30 lb dumbbells x 1/8 mile x 2

okay, its been a while. took some time off to recover a bit, but i should be back on track now. started off with some hang cleans. hit my old PR rather easily. 185 was close, but not enough. it was more a question of coordination than anything else. lockouts were solid, but mad i missed 295. didn't go all out on overhead, and got a huge PR on tate press. did some farmers walks with some light dummbells. got to get back into these.

[wannalift]

6/16/06, dynamic squat

speed box squats (raw, no bands)(12): 45x5, 95x5, 135x2, 185x2x8

that's all. these killed my hamstrings and there was nothing else i could do.

[wannalift]

6-18-06, dynamic bench

speed bench (#1 bands)(12): 45x3x3, 75x3, 95x3x8
5 board close grip (5): 135x3, 185x3, 225x3, 275x3, 295xF
rolling tri ext (4): 25x10, 35x10, 45x6x2
lat pulldown (4): 120x10, 160x8, 190x5x2
face pulls (3): 110x12, 130x12, 140x10
tri pushdown (3): 95x10, 120x10, 130x10

okay session for not having a real session the last couple weeks.

[sensless]

What are your equipped max lifts up to Dave?

Regards,

Sensless

[veganpotter]

Bench boards bugged the hell out of me...I'd see them work for everyone I was training with and it didn't do diddly for me...never figured out why

[wannalift]

6-22-06, max effot bench

bench lockouts (6" ROM)(7): 135x5, 185x5, 225x3, 265x3, 295x1, 315x1, 335x1
machine row (4): 180x10, 230x10, 270x8, 320x5
inc/overhead dumbbell (3): 55x6, 65x6, 75x5
tate press (4): 25x10, 35x10, 45x10, 50x4

very pleased with this session. 335 is about where i want to open with for my competition (10 or so weeks out) and i felt real good about this lift. did some heavy rowing on the machine and some dumbbell pressing as well. could have gone higher, but i was by myself and had no one to spot me. thought about doing another set at 75, but it takes too much effort and is too dangerous to set up for the first rep. tate presses are really starting to take off as well. just started to take my new creatine ethyl ester caps today so lets see where that takes me. bodyweight is around 189 and i'm getting leaner.

[wannalift]

What are your equipped max lifts up to Dave?

Regards,

Sensless

Sensless,
the only thing i have really tested is my squat, and 5 weeks ago or so i did 435 off of a box with a 14" cambered bar. this was with suit on and straps down. i'm hoping to open with the following lifts for my first competition scheduled for September 2nd in the 181 class.

Squat - 475
Bench- 335-345
Deadlift- 425?

Just got my deadlift suit so lets see where that takes me, but it is definitely my weakest lift.

~David

[sensless]

So you are going to open around 1200 total and hope to finish with maybe a 1300 or 1350 total if you hit 9/9?

Good luck!

Do you think you'll eventually end up moving to the 220 class after another year or so of training?

Regards,

Sensless

[wannalift]

sensless,
i've been up to 196, and its just too much weight for me. i still like to do other things like run, play soccer, climb smokestacks (work related). possibly 198 in the future, but that would be the max. i know i'm relatively tall for 181 (5' 8-9"), but i'll have to make it work.

if everything goes right, 1350 range. if i can get my deadlift around 500, there is a possiblity of 1400. right now i would say there is not much of a possibility of that happening.

[veganpotter]

I've seen rather thin looking guys at 5'10" and around 180 clean and jerk over 350 so I could imagine it just takes more development to get those lifts and not get heavy. That or they train so hard they don't grow to aviod moving up in class