dmw

[dmw]

Originally Posted by Frank.S

squat is such a mental game.. so much technique to squat big and most people loose all technique once the weight gets heavy. Keep the weight heavy and concentrate on every rep and its sure to go up.

I am now seeing that is true. I keep seeing form improvement and feeling much more comfortable with the weight on my shoulders, and using the belt better I think.

Now I just need the numbers to go up.

[dmw]

Thursday, May 1

cable lat pulldowns

10 x 100
10 x 130
10 x 130

Dips

5 x bw
5 x bw + 45
3 x bw + 80
3 x bw + 80
3 x bw + 80
5 x bw + 45
5 x bw + 45

Didn't have much time today, so this was brief.

[dmw]

Work keeps me out today, but hopefully tomorrow I can pull. I would probably have to miss watching the Derby to do so.

[pjb923]

I think your squat numbers will really start to come up now. Now that you have improved on your form and your body is adapting to it, I think you should start seeing good gains in the next few workouts. Doing 7 singles at near max loads is a good sign that you have already started moving up.

[dmw]

Originally Posted by pjb923

I think your squat numbers will really start to come up now. Now that you have improved on your form and your body is adapting to it, I think you should start seeing good gains in the next few workouts. Doing 7 singles at near max loads is a good sign that you have already started moving up.

I hope you're right! If nothing else, I don't dread them like I used to and I'm fairly consistent with hitting them, and both those are improvements over the past.

[dmw]

Saturday, May 3

Powercleans

3 x 135
3 x 135
2 x 185
2 x 205

Deadlifts

5 x 225
3 x 315
1 x 405
1 x 405
1 x 405
1 x 425
1 x 425

Nice to get in and pull a little. The bar I used was really rough and my hands are tore up and I realize now how much I missed that.

[Matthew]

Nice squats and pulls.
Own that weight man.

[dmw]

Originally Posted by Matthew

Nice squats and pulls.
Own that weight man.

Thanks bud.

[dmw]

Monday, Cinco de Mayo

Bench press

8 x 135
8 x 135
8 x 135
5 x 185
2 x 205
2 x 225

Dips

bw x 10
bw + 45 x 6
bw + 45 x 6
bw x 10

No pain on bench press. What a freaking relief. I didn't push them though as A) I still don't think it's 100%, B) I haven't benched in forever and what I did will probably DOMS the crap out of me and C) It'll be a while before I can mentally push it. It was weird today expecting the pain but not getting it.

On this day, I'll keep dips in there and just keep benching a little more and more, making sure I'm not causing pain.

I'm very happy this shoulder ordeal may be over.

[dmw]

Wednesday, May 7

Squats

5 x 135
5 x 135
3 x 225
2 x 275
1 x 295
1 x 315
1 x 315
1 x 325 pr
1 x 325
1 x 315

SLDLs

5 x 135
5 x 135

seated calf raises

10 x 3 plates
again

standing cable ab pulldown

15 x 170
15 x 170


Squats felt good. The biggest improvement is form. The 325s were slow and the second one even stalled for half a second, but I never went forward and was able to keep going and not give up. I hope this is a big hurdle I've cleared and the numbers will go up now. Had the stance out wide, which feels more and more comfortable now.

[dmw]

Thursday, May 8

Bench press

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

Cable lat pulldowns

3 sets of 10 @ 150

lateral dumbell raises

10 x 5 pounds each
10 x 10 pounds each
10 x 5
10 x 5

(these did not feel good on the shoulder)

Dips

2 sets of 10 at bw

Shoulder didn't hurt, but there's weakness. I'll back down again. Didn't really hurt on bench, but didn't use heavy weight either.

[pjb923]

Nice squatting!

If regular dumbbell raises bother your shoulder, try doing scap plane raises. One of Eric Cressey's shoulder articles on t-nation talks about them. They are pretty much half way between a side and front raise and much easier on the shoulder.

[dmw]

Originally Posted by pjb923

Nice squatting!

If regular dumbbell raises bother your shoulder, try doing scap plane raises. One of Eric Cressey's shoulder articles on t-nation talks about them. They are pretty much half way between a side and front raise and much easier on the shoulder.

Thanks, I'll look at that. I think I still have a little inflammation, but need to build up strength in the area as well. Slowly, though, slowly.

That's my biggest shortcoming- rushing back.

[liftintexas]

dang - the squats are very impressive, man. great job

[dmw]

Originally Posted by liftintexas

dang - the squats are very impressive, man. great job

Thanks bud.

[dmw]

Friday, May 9

Deadlifts

5 x 135
5 x 135
5 x 225
3 x 315
2 x 405
1 x 425
1 x 435
1 x 445
1 x 455

Facepulls

10 x 50
10 x 70
10 x 90
10 x 100

Funny- the deads at 435, 445 moved faster than 405. I think I had to get back to pulling "fast" off the floor. It's been a while since I went up in weight and I've got to get used to this again.

[pjb923]

Nice pulls, very strong workout!

[dmw]

Originally Posted by pjb923

Nice pulls, very strong workout!

Thanks!

[dmw]

Monday, May 12

Dips

bw x 10
bw x 10
bw x 10


Bench

5 x 135
5 x 135
5 x 135
5 x 135
5 x 185
5 x 185
2 x 225
2 x 225
1 x 225

Still feeling my way around bench press. Not good. One note, my training partner is back after a long absence. He's a lot stronger than me and I usuall have good results because of that.