| Oly/Strongman/PL Training Logs The title says it all. |
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11-12-2007, 04:59 PM
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#31 (permalink)
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Senior Member
Join Date: Jul 2005
Location: kentucky
Posts: 675
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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.
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11-13-2007, 06:38 AM
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#32 (permalink)
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Senior Member
Join Date: Dec 2006
Posts: 1,279
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so you're pretty much tackling one or two exercises a workout?
and great work on the deads, man.
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11-13-2007, 07:25 AM
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#33 (permalink)
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Senior Member
Join Date: Jul 2005
Location: kentucky
Posts: 675
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Quote:
Originally Posted by liftintexas
so you're pretty much tackling one or two exercises a workout?
and great work on the deads, man.
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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.
Last edited by dmw : 11-13-2007 at 07:44 AM.
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11-13-2007, 07:31 AM
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#34 (permalink)
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Senior Member
Join Date: Jul 2005
Location: kentucky
Posts: 675
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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.
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11-13-2007, 08:25 AM
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#35 (permalink)
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Senior Member
Join Date: Jun 2005
Location: Yonkers, NY
Posts: 1,322
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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
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11-13-2007, 10:57 AM
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#36 (permalink)
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Senior Member
Join Date: Jul 2005
Location: kentucky
Posts: 675
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Quote:
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
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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.
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11-13-2007, 12:55 PM
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#37 (permalink)
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Senior Member
Join Date: Dec 2006
Posts: 1,279
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Quote:
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.
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How much soreness in the lower back should ya' feel from deadlifts?
And great numbers as always.
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11-13-2007, 02:16 PM
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#38 (permalink)
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Senior Member
Join Date: Jul 2005
Location: kentucky
Posts: 675
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Quote:
Originally Posted by liftintexas
How much soreness in the lower back should ya' feel from deadlifts?
And great numbers as always.
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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.
Last edited by dmw : 11-13-2007 at 03:07 PM.
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11-14-2007, 06:52 AM
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#39 (permalink)
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Senior Member
Join Date: Jul 2005
Location: kentucky
Posts: 675
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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
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11-14-2007, 03:57 PM
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#40 (permalink)
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Senior Member
Join Date: Dec 2006
Posts: 1,279
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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?
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11-15-2007, 07:36 AM
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#41 (permalink)
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Senior Member
Join Date: Jul 2005
Location: kentucky
Posts: 675
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Quote:
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?
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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.
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11-15-2007, 07:40 AM
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#42 (permalink)
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Senior Member
Join Date: Jul 2005
Location: kentucky
Posts: 675
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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.
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11-16-2007, 06:57 AM
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#43 (permalink)
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Senior Member
Join Date: Jul 2005
Location: kentucky
Posts: 675
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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
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11-16-2007, 07:05 AM
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#44 (permalink)
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Senior Member
Join Date: Dec 2006
Posts: 1,279
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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.
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11-16-2007, 07:36 AM
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#45 (permalink)
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Senior Member
Join Date: Jul 2005
Location: kentucky
Posts: 675
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Quote:
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.
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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!
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11-16-2007, 04:56 PM
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#46 (permalink)
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Deadlift Girl
Join Date: Oct 2007
Location: Missouri
Posts: 835
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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
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11-16-2007, 05:10 PM
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#47 (permalink)
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Senior Member
Join Date: Jul 2005
Location: kentucky
Posts: 675
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Quote:
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
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Thanks!
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11-17-2007, 08:48 AM
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#48 (permalink)
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Senior Member
Join Date: Jul 2005
Location: kentucky
Posts: 675
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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.
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11-19-2007, 06:40 AM
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#49 (permalink)
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Senior Member
Join Date: Jul 2005
Location: kentucky
Posts: 675
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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.
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