dmw

[dmw]

Monday, November 12

Deadlifts

8 x 135
6 x 225
6 x 315
2 x 405
2 x 425
1 x 455
1 x 475
1 x 485 missed, but damn close
2 x 405
1 x 405
3 x 315
1 x 225

485 - I'm usually pissed if I miss a new max, but I gave it all on 485, just couldn't lock it out. It was a heck of a rush, couldn't hardly see for a few seconds after I set it down. I'll hit it soon though. It was the only lift I used a belt on.

[liftintexas]

so you're pretty much tackling one or two exercises a workout?

and great work on the deads, man.

[dmw]

Originally Posted by liftintexas

so you're pretty much tackling one or two exercises a workout?

and great work on the deads, man.

Yeah - you'll see another example today in a second.

I did do seated calf raises in between deadlifts, but I don't really keep track of the weight on those.

[dmw]

Tuesday November 13

Bench press

10 x 135
10 x 135
4 x 225
4 x 225
1 x 245
1 x 265 (new max)
275 missed, but not as bad as last time.
4 x 225


abs


Already sore from deadlifts last night. I will likely skip hang cleans tommorow- my upper back will likely be even more sore tommorow so I don't want to push it. If I go in at all I may do a rare day of arms and or shoulder presses.

Despite no belt until 485 yesterday, my lower back is fine. Soreness is limited to upper back and hamstrings.

[pjb923]

The workouts are looking good. Your squat numbers are nothing to laugh at. Your deadlift is huge and you have the potential to get your squat up there as well.

One thing to add to your routine to help with falling forward on the squat is heavy good mornings. This article has some really great tips.
TESTOSTERONE NATION

[dmw]

Originally Posted by pjb923

The workouts are looking good. Your squat numbers are nothing to laugh at. Your deadlift is huge and you have the potential to get your squat up there as well.

One thing to add to your routine to help with falling forward on the squat is heavy good mornings. This article has some really great tips.
TESTOSTERONE NATION

Thanks. I really think with my deads being decent, I'll eventually get the squat up. I use a lot of leg drive deadlifting, so I think a lot of my problem on the squat is form, which makes sense as tall as I am.

I've read that article before, but I'll check it out again.

[liftintexas]

Originally Posted by dmw

Already sore from deadlifts last night. I will likely skip hang cleans tommorow- my upper back will likely be even more sore tommorow so I don't want to push it. If I go in at all I may do a rare day of arms and or shoulder presses.

Despite no belt until 485 yesterday, my lower back is fine. Soreness is limited to upper back and hamstrings.

How much soreness in the lower back should ya' feel from deadlifts?

And great numbers as always.

[dmw]

Originally Posted by liftintexas

How much soreness in the lower back should ya' feel from deadlifts?

And great numbers as always.

Thanks.

When I first started doing them, I'd get really sore in the lower back. But, as I've gotten better at them, I think I use my hamstrings, which is what we're supposed to do. I didn't use a belt much and maybe that has helped.

[dmw]

Wednesday, November 14

No hang cleans today- back is telling me to take it easy one more day, so I did a little verticle pushing and pulling since I wasn't doing them.

15 pound dumbells - 3 sets 10 lateral shoulder raises

cable lat pull down 3 sets 10 at 140

seated dumbell overhead press 3 sets 10 50s

standing ez curl bar curls 3 sets 10 80 pounds

skull crushers 3 sets 8 80 pounds

2 more sets lateral raises 15 pounds

[liftintexas]

can't beat up the back or it will make you pay.

hey, are you following a prescribed training program or is this more ad hoc?

[dmw]

Originally Posted by liftintexas

can't beat up the back or it will make you pay.

hey, are you following a prescribed training program or is this more ad hoc?

I made it up. I just want to get bench, deadlift, and squat stronger, so those each get a day just for them to work up to singles. The rest of the week I try to even things out- I've read a lot of Cosgrove and others that urge people to balance push - pull vertically and horizontally, so that's what those days are for.

I'll probably start squatting for reps on Saturdays to try and kickstart that lift.

[dmw]

Thursday November 15

Squats

8 x 135
8 x 135
5 x 225
1 x 315
2 x 315
1 x 315
5 x 225


calf raises in between

It's apparent to me that I need to practice the movement more and gain weight to get the numbers up. Some reps at 315 felt good, were easy, while on other ones I nearly got stapled to the floor.

[dmw]

Friday, November 16

Horizontal push pull

Bench

10 x 135
10 x 135
7 x 225
6 x 225
5 x 225


bent over dumbell rows

6 x 100
6 x 110
6 x 110

[liftintexas]

good stuff.

bench twice in a week. you are serious about focusing on that.

you taking any time off next week for the holiday? I fear I will be forced to due to traveling.

[dmw]

Originally Posted by liftintexas

good stuff.

bench twice in a week. you are serious about focusing on that.

you taking any time off next week for the holiday? I fear I will be forced to due to traveling.

Yeah, I'll lift the first two days next week then take off 'til the next Monday. I have a place to lift at the in-laws, but I'm overdue for a break since I'm pushing it pretty hard 6 days a week. Hopefully I'll gain a couple of pounds next week!

[mel]

I find it interesting how focused and determine you are on basic movements, and I can see a lot of benefit of that. Good luck on breaking 485.

mel

[dmw]

Originally Posted by mel

I find it interesting how focused and determine you are on basic movements, and I can see a lot of benefit of that. Good luck on breaking 485.

mel

Thanks!

[dmw]

Saturday November 17

Squats

10 x 135
8 x 225
8 x 225
4 x 275

Overhead press

6 x 135
6 x 135
4 x 135

Good practice for squats, which is what I want to start doing. These workouts seem short after typing them, but I was winded at the end.

[dmw]

Scrapping plans to work out today and Tuesday before taking a break. Have a cold and really should take time off after many weeks of 5 and 6 days a week.

Always looking to gain, so I'll get to work with the fork this week.

Oh, and get a bunch of sleep too.