dmw

[dmw]

Sunday, December 16 2007

Wide grip cable lat pull downs

10 x 120
8 x 150
8 x 150
8 x 150


Clean and Press

5 x 135
1 x 185
1 x 155 with 3 presses after the clean
1 x 165 with 3 presses after the clean
1 x 175 with 3 presses after the clean
1 x 185

Bent over dumbell rows

2 sets of 8 at 80 pounds each arm.


Clean and press part took a while. I felt like working on the pressing because I fail there before I do the cleans. It's funny, I can push 175 up three times, but barely do 185 once.

Squats tommorow as a I start rotating squats and deads every Monday. This will give me two squat workouts per week at least every other week and allow max deads every other week.

[dmw]

Monday, December 17 2007

Squats

10 x 45
8 x 135
8 x 135
8 x 225
8 x 225
3 x 275
1 x 315
1 x 315

Seated calf raises in between

Cybex ab crunch

20 x 150
20 x 150

Practicing the squats more than anything. Did go down deeper with 315 than ever before, so that's good. Partner is back, so I'm looking for spotting on bench tommorow, haven't maxed out in several weeks.

[dmw]

Tuesday, December 18 2007

Bench Press

8 x 135
8 x 135
8 x 135
8 x 135
4 x 225
2 x 245
1 x 250
255 missed

Decline

2 x 225
6 x 185

[liftintexas]

very impressive, man. strong lifts

[dmw]

Wednesday, December 19 2007

Snatch

5 x 95
3 x 115
3 x 135
1 x 155

Clean and Jerk

3 x 155
1 x 175
1 x 185

This looks funny, like we hardly did anything. But, Oly is hard! Takes my breath away even with small numbers of reps. I had done snatches before, maybe 4 different times when I was following Scrawny to Brawny. Will probably add them to this day, they're fun!

The workout was surprising good considering my company Christmas dinner / party was last night. I, uh, drank a lot.

[dmw]

I have squats tonight. Plan on good mornings and box squats. I'll try to channel Frank S. and maybe I'll get over 225!

[Frank.S]

youll get it for sure!

[dmw]

Thursday, December 20 2007

Squat work


Good Mornings

6 x 135
6 x 135
6 x 135


Box squats - box real low- paused on box before coming up until 225, then reps were touch and go-

6 x 135
6 x 135
6 x 185
6 x 205
5 x 225
3 x 245
3 x 245
5 x 225

I'm happy with 245. I was really going low and I'm starting to feel a groove to this lift. Also, I may always keep a box in the rack even if I'm not pausing because I like to know when I've gone low enough.

Maybe after a while it'll be more automatic.

[dmw]

Originally Posted by Frank.S

youll get it for sure!

Yeah, got it easy. I just need to get me one of them cambered bars so I can jump up about 200 pounds. That's all it takes, right?

[Frank.S]

haha

I can squat more on a straight bar, cambered bar is just so comfy

nice work on the box squats. they are great. I perfer them with a big pause at the bottom (i sometimes take my feel right off the ground when im on the box). big box squat = big squat, always.

[dmw]

Originally Posted by Frank.S

haha

I can squat more on a straight bar, cambered bar is just so comfy

That's scary! Saw you PRs in your thread, good job.

[dmw]

Friday, December 21 2007

Bench Press

10 x 135
6 x 185
5 x 225
5 x 225
5 x 225
3 x 225, missed the 4th

Skullcrushers

3 sets of 8 x 80

Cable crossovers

2 sets of 8 x 60

Dips

2 sets of 8

[dmw]

Sunday, December 23 2007

Deadlifts


10 x 135
6 x 225
6 x 315
1 x 405
1 x 425
1 x 445
1 x 455
1 x 465
1 x 475 (ties PR and it was smoked)
1 x 485 new PR and it was hard
2 x 405
2 x 405

Cable lat pulldowns

2 sets of 10 x 150

EZ curl bar

2 sets of 10 x 70

My hands are tore all to hell.

[bigDman]

Nice deadlift PR. Very strong pull

[dmw]

Originally Posted by bigDman

Nice deadlift PR. Very strong pull

Thanks! 5 plates a side coming soon, I hope.

[liftintexas]

strong lifts, man. extremely impressive, as always

[dmw]

Originally Posted by liftintexas

strong lifts, man. extremely impressive, as always

Thanks!

[dmw]

Monday, December 24 2007

Bench Press

10 x 135
10 x 135
6 x 185
1 x 225
1 x 235
1 x 240
1 x 245
1 x 250
255 missed
2 x 225
3 x 225
3 x 225
3 x 225

[dmw]

Today's usually clean and press, but I still have DOMS from Deads on Sunday and I have a beef tenderloin to grill tonight 'cause the in-laws are in town. So, I'll skip and get back on schedule tomorrow.

This is as good a place as any to post my New Year's Resolution. It is 300/400/500 in the big three.

[dmw]

Thursday, December 27 2007

Box squats - pretty dang low

8 x 135
8 x 135
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225

Didn't take nearly the amount of rest in between sets as I usually do. Was looking for a sort of DE Westside type day.