dmw

[dmw]

Originally Posted by liftintexas

You still training with a partner? Does he spot you on the squats? I've never known how effective a spotter on squats truly is, but didn't know if there was anything psychological benefit there.

He's not been showing up much lately. However, I've never really had someone spot me on squat because they have to get behind you and put their arms under yours and be ready to lift you up from behind.

I was in a rack and had pins set, I just wanted to avoid the embarassment of getting stuck on them.

[dmw]

Thursday, March 6 2008

Hang cleans

5 sets of 5 at 135

That's it.

Now I'm off until next week. My hours are shorter at work next week and I may work out a little longer each morning than usual and put in an extra movement or something.

[liftintexas]

Originally Posted by dmw

I was in a rack and had pins set, I just wanted to avoid the embarassment of getting stuck on them.

Thanks for the dig, man. It only happened once ... darnit!

[dmw]

Originally Posted by liftintexas

Thanks for the dig, man. It only happened once ... darnit!

Ha- it's happened to me more than once, I just don't want to do it again!

[dmw]

Monday, March 10 2008

Squats

5 x 135
8 x 225
8 x 225
8 x 225

Deadlifts

5 x 225
5 x 225
5 x 225

Messing around with my new belt. Felt pretty good. I really noticed help on squats when walking the weight out. Wasn't really looking to push anything since I've hurt myself 2 of the last 3 times coming off a small layoff, but my legs are still wobble a couple of hours later, I guess because 8 reps is high rep stuff for me in squats.

Tommorow will be some kind of upper body push, but mostly arms I guess since I want to rest my shoulder some more.

[dmw]

Tuesday, March 11 2008

Close grip bench

5 x 135
5 x 135
5 x 135
5 x 135
5 x 185
5 x 205
3 x 225
3 x 225
3 x 225

tricep cable push downs

3 sets of 10, worked up to the whole stack

abs

Not too much pain in the shoulder, but only because the grip was close. Out wide hurt while warming up with the bar, so it needs more time. And, my great plan of overhead pressing to help bench is off now, until I get better.

[dmw]

Wednesday, March 12 2008

Hang cleans

5 x 135
5 x 145
5 x 155
5 x 155

chinups

5 x bw
again
again

not much today. Was hoping to do squats and deads but my legs are still crazy sore from Monday. Hopefully I can at least dead and squat tommorow, which is why I focused more on upper back today. I'm trying to squat 3 times a week, but it's hard. Too sore, so that may be too much. We'll see.

[liftintexas]

Originally Posted by dmw

Wednesday, March 12 2008

Hang cleans

5 x 135
5 x 145
5 x 155
5 x 155

chinups

5 x bw
again
again

not much today. Was hoping to do squats and deads but my legs are still crazy sore from Monday. Hopefully I can at least dead and squat tommorow, which is why I focused more on upper back today. I'm trying to squat 3 times a week, but it's hard. Too sore, so that may be too much. We'll see.

seems like a lot of squatting in one week!!

[dmw]

Originally Posted by liftintexas

seems like a lot of squatting in one week!!

Yeah, that's what's making it so hard to do! Oh well, if I can't I can't, but if I can't do any shoulder pressing that sure frees up another day or two.

[dmw]

Just weighed myself- 217, up from 214 in January. Hopefully it's the kind that'll stay on, as I don't really look like I'm holding a lot of water or anything. If I get over 220 by summer I would be stoked. That way, when I inevitably lose weight this summer I'll still be over 210. (Hopefully) I don't know, my bodyfat seems as low as ever, so maybe I'll keep more than I usually do this year.

Bottom line, this encourages the hell out of me and I will now eat like crazy because I'm seeing results.

[dmw]

Thursday, March 13 2008

Squats

5 x 135
5 x 135
5 x 135
3 x 225
3 x 245
3 x 275
1 x 295
1 x 315

seated calf raises

3 sets

abs

Still not much progress on squats, but I'll keep after them. I thought I'd add stuff to workouts this week, but I've been using my extra time to work on a paper.

[dmw]

This could be interesting. Took some softball batting practice and my left shoulder was hurting a little. About half way through on a hard swing it really stretched out and now it feels fine. I don't think that happens with tendonitis so who knows what's wrong with me. Hopefully tomorrow morning I find out it's o.k.

[liftintexas]

congrats on the weight.

hope the shoulder isn't an issue tomorrow

[dmw]

Originally Posted by liftintexas

congrats on the weight.

hope the shoulder isn't an issue tomorrow

Thanks!

It feels better, but I didn't want to push it today. Hopefully it's on the way to 100%.

[dmw]

Friday, March 14 2008


Close grip bench press

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

then,

several sets of 3 x 135 as fast as I could. Close grip kept pressure off the shoulder, so I don't know how bad it would have hurt w/ normal presses. It feels better in general today than it has, so hopefully that'll translate to no pain under the bar soon.

[dmw]

Saturday March 15, 2008

Front squat

5 x 135
5 x 135
5 x 135

Deadlifts

5 x 135
5 x 225
3 x 315
3 x 405
3 x 405
3 x 405

snatch grip deads (just screwing around- a bar was already loaded on the ground, did these after doing 5 cleans)

5 x 115
5 x 115

seated calf raises - 4 or 5 sets of 10

This felt great. I could have done another rep per set at 405 probably, but form breaks down a little. The belt is a big help in keeping the lower back straighter. Front squats suck.

Best of all this- my back must be close to 100%. I'm not feeling any pain, but it will be a mental hurdle when I try a new deadlift max I'm afraid. Oh well, I like doing these multiples at 405, so I may do that once a week and not go for max singles for a while. I'll see what I feel like.

Now to get the shoulder better so I can try and press some weight.

[dmw]

Really, really sore today. No lower back pain though.

[liftintexas]

glad to see no back pain. Things are really progressing back to normal, huh? (is that any oxymoron - progressing to normal?) Good numbers, as always.

[dmw]

Originally Posted by liftintexas

glad to see no back pain. Things are really progressing back to normal, huh? (is that any oxymoron - progressing to normal?) Good numbers, as always.

Thanks. Yeah, I feel quite a bit better, so maybe things are looking up. I'd say when I started this log at was at my peak and I've unfortunately hit a lull.