dmw

[dmw]

Thursday, January 3 2008

Bench Press

8 x 135
6 x 185
4 x 225
3 x 235
3 x 235
3 x 235
3 x 235
3 x 245 (needed a little help on the third)


Dumbell row

6 x 110
6 x 110


abs

[dmw]

Friday, January 4 2008

Squats (decided to work on singles)

6 x 135
6 x 135
1 x 225
1 x 245
1 x 275
1 x 315
1 x 275
1 x 275
1 x 275

[dmw]

Saturday, January 5 2008

Snatch

3 x 95
3 x 135
3 x 135

Clean and Press

3 x 135
1 x 155
1 x 175
1 x 185
1 x 195
205 cleaned, but missed the press
12 x 135

[dmw]

January 6, 2008 (Sunday)

Deadlifts

5 x 135
5 x 225
3 x 315
1 x 405
1 x 425
1 x 445
1 x 455
1 x 465
missed 475 and just dominated it about 10 days ago- weird
1 x 405

Now for about a week off. It's about time for one and work will keep me away until at least Friday anyhow.

Hopefully I'll come back better than the last time I took a week off, but I was sick that time so maybe I will.

[liftintexas]

good luck with the week off, man. I'm sure you'll benefit

[dmw]

Bumping this so I can find it when the rest-week is over.

I don't think I'll ever be able to do full-body three days a week stuff. I can't stand not going to the gym, which is why I set my routines up so I can go about 6 times a week.

[Frank.S]

i do the same thing. 5 times a week seems about right for me (tuesday/fridays off i like). Besides, you get to use heavier weights this way then fullbody i think

have a good off week, youll be stronger when its over.

[dmw]

Originally Posted by Frank.S

i do the same thing. 5 times a week seems about right for me (tuesday/fridays off i like). Besides, you get to use heavier weights this way then fullbody i think

have a good off week, youll be stronger when its over.

I agree about the heavier weights. If I did bench at the end of a fullbody workout I'd probably have ego contusions.

[dmw]

Olympic lifting tommorow, but a bump today so I can find the thread.

[dmw]

Sunday, January, uh 13? 2008

Bent over dumbell rows and lateral dumbell rows w/ 10 pounds.

Snatch

5 x 45
3 x 135
3 x 135
1 x 155
165 missed (not getting under the bar- more of a "power snatch")

Clean and press

1 x 165
1 x 175
1 x 185, then an extra press
1 x 185, then an extra press
1 x 185
1 x 135, then 4 presses
1 x 135, then 4 presses
1 x 135, then 4 presses

really worked on speed with those push presses and trying to get under the bar- that's all that holds me back from bigger clean and press numbers.

bent over dumbell rows

10 x 80
10 x 80

did those really fast too. Hopefully all this "speed" will help deadlift numbers.

Squats in the morning.

[dmw]

Box squats - stopped on box, went up as fast as possible.

5 x 135
5 x 135
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185

standing ab pulldowns 2 x 20 @ 80, on knees, 2 x 20 @ 150

good mornings

6 x 135
6 x 135

[liftintexas]

Originally Posted by dmw

Box squats - stopped on box, went up as fast as possible.

5 x 135
5 x 135
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185

standing ab pulldowns 2 x 20 @ 80, on knees, 2 x 20 @ 150

good mornings

6 x 135
6 x 135

wow, ab work. wasn't expecting that on the agenda.

[dmw]

Originally Posted by liftintexas

wow, ab work. wasn't expecting that on the agenda.

haha. Yeah, I don't do them much - this is probably the first time I've ever done them when my workout buddy wasn't there (he's a bigger guys, so he likes to do them). But, I've been reading some articles on elitefts and they talk them up, especially standing stuff, so I threw it in.

On a side note, my legs are already killing me. Squats for the first time after a week off and I was really busy at work today - on my feet all day. Tommorow will hurt to walk, probably.

[Frank.S]

I love getting asked constantly 'what did you do?? why do you walk with a limp?' most days haha.

I do some standing ab stuff 2x per week. I have no idea if it specifically helps all that much. But i dont want to find out the opposite now.

[dmw]

Well, the legs are sore, but not as bad as I thought they'd be.

Tuesday January, 15 2008

Bench press

8 x 45
8 x 135
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225

The second set was tough, but these got better, smoother every set after that. Put the grip a little closer together on the last two sets.

abs ()

[dmw]

Originally Posted by Frank.S

I love getting asked constantly 'what did you do?? why do you walk with a limp?' most days haha.

I do some standing ab stuff 2x per week. I have no idea if it specifically helps all that much. But i dont want to find out the opposite now.

Yeah, I've never done abs much because the midsection is not a problem for me- but I feel I should make sure the core is strong since I'm trying to up the deadlift and squat.

[dmw]

Shitty shitty day today-

Snatch

3 x 135

Clean and press

3 x 135
1 x 155
1 x 185
1 x 185, pressed twice
205 missed


Two of my three kids woke up from bad dreams last night, so I didn't sleep well at all. I felt bad and cut the workout off early.

[liftintexas]

I am about to add some ab stuff to my workouts - no shame.

I feel your pain on the kid thing. A couple of nights the past few weeks have felt like newborn days.

[Mahler]

34 box squats. Thats quite a lot. Nice going.

[dmw]

Thanks for the comments, guys.

Thursday, January 17 2008

Squats

8 x 135
5 x 225
5 x 245
3 x 255
3 x 265
1 x 275
1 x 285
1 x 295
5 x 225

These felt good, 295 is a PR at the depth I was doing them. I had the box in the rack to know when I'd gone far enough and it was low - like a foot off the ground. Anyway, I played with my stance and closer together felt better to me. I could have gone over 300 but I felt a twinge at the top of my right knee and decided to back off.