Author Topic: 1100 in April  (Read 18442 times)

Online Dave

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Re: Dave's training journal
« Reply #645 on: September 24, 2017, 07:43:04 PM »
TSA
Week 4 l Day 2

Deads

4 x 355 - hook grip fail,mixed grip fail so used versa grips. So damn hot and chalk didn't do much
5 x 355 - Got 1 hook grip rep (pr :) ) mix failed again so versas
4 x 355 - mixed grip Vid
4 x 355 - mixed again vid



Bench


5 x 190
5 x 190 vid
5 x 190
5 x 190
4 x 190 - last one ended on the safeties.  Was a bit out of position, tired and lost tightness. Didn't care enough for revenge rep


Lat Pulldowns

6
6
6
6


Superset lat pulldowns with bench. 

Lost a rep on bench but did an extra on deads so everything all evened out.  Bench felt about an rpe 7 up until that last set.   

Took awhile to get deads going today but once they did it was okay.  Tough effort on them but all reps completed!

Squats tomorrow.
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Online Dave

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Re: Dave's training journal
« Reply #646 on: September 25, 2017, 10:53:06 PM »
TSA
Week 4 l Day 3

Squats

7 x 220
7 x 220
7 x 220
7 x 220

Squeaky rack alert.  Turn down the volume ;D




OHP


8 x 95
8 x 115
8 x 95

Wide Grip Seated Rows
10 x 90
10 x 90
10 x 90
10 x 90

Weighted Back Extensions
6 x 25
6 x 25
6 x 25

Good workout tonight.  Did something to my right quad on set 2 where I had that little stutter rep.  Nothing that a bit of dirt won't fix I'm sure.  I'm able to walk, put weight on it and going up and down the stairs wasn't an issue.  Just very aware of it atm.

Paused deads and bench tomorrow.
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Online Bando

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Re: Dave's training journal
« Reply #647 on: September 25, 2017, 11:44:57 PM »
Squeaky rack is squeaky AF

I like the bar path on your squats, shortest path is always a straight line and yours is pretty straight.

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Online Dave

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Re: Dave's training journal
« Reply #648 on: September 27, 2017, 05:53:30 PM »
TSA
Week 4 l Day 4

Bench

4 x 195
4 x 195 vid
4 x 195
4 x 195 vid


Had a discussion with Shawn after my last close grip workout about grip width.  I widened my grip today on flat bench and immediately noticed a difference. It felt great.  Bench was about a 7.5-8 today on the rpe scale.

Close Grip Bench

3 x 195
3 x 195
3 x 195

Widened my close grip width as well.  Each rep slow and to full lockout.  No issues whatsoever.  Felt strong today.

Paused Deads

3 x 315 vid
3 x 315
3 x 315 vid


Pullups

5
5
5
4
5
1

Very good workout today. Bench, close grip and deads all felt strong.  I haven't attempted a pullup in a couple of months and the last time I  did them I was struggling for sets of 3.  Today was easy. 
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Online ShawnJ

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Re: Dave's training journal
« Reply #649 on: September 27, 2017, 06:30:15 PM »
Fantastic work Dood! Bench gains are really coming on strong, and strong CGBP! Smashed the paused deads all hookgrip n shit! Yaman!
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Online reduni

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Re: Dave's training journal
« Reply #650 on: September 27, 2017, 06:49:34 PM »
Nice work Dave. Bench is looking strong. Way to pump out those paused deads too
the only easy day was yesterday

Online Andrew

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Re: Dave's training journal
« Reply #651 on: September 28, 2017, 01:02:33 PM »
great job Dave, the hook grip on your deads is coming along and youre bench is looking solid AF!
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Online piperdown

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Re: Dave's training journal
« Reply #652 on: September 28, 2017, 02:07:33 PM »
I'll have to check out the vids at home as they seem to be blocked at work.
Needless, your lifts are gaining traction like crazy! Nice job Dave!
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online Dave

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Re: Dave's training journal
« Reply #653 on: September 29, 2017, 06:28:05 PM »
TSA
Week 5 l Day 1

Squats
started with some heavy walkouts today

5 x 240 vid
5 x 240
5 x 240
5 x 240
5 x 240 vid

volume down alert :P


Squats feeling easy peasy today.  Bit of a miscue on my last rep on set 5 but they are feeling light.  Good news going forward :)

Bench

7 x 185 vid
7 x 185
7 x 185
7 x 185 vid


No issues here either.  Feeling pretty strong with this new wider grip.

CGBP


6 x 185
4 x 175
6 x 155

Started fizzling out at this point.  Form was going so lowered the weight

Landmine Rows
6
6
6

I will take this progress on squats and bench all day long.  I'll be back to where I was in April and beyond in no point at this rate. Good workout!
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Online reduni

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Re: Dave's training journal
« Reply #654 on: September 29, 2017, 09:43:37 PM »
Way to go Dave. Squats are looking good and strong. Glad you found something that work for bench. Its amazing how something as simple as grip width can affect performance. Keep it up
the only easy day was yesterday

Online Bando

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Re: Dave's training journal
« Reply #655 on: September 29, 2017, 11:22:11 PM »
Squats looking good. I think we have a similar set up, fill the lungs, lock and drop, though you're better at hitting correct depth.
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Online ShawnJ

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Re: Dave's training journal
« Reply #656 on: September 29, 2017, 11:27:35 PM »
Beauty work Dave, strong squats and new bench grip is a winner!
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Online Andrew

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Re: Dave's training journal
« Reply #657 on: September 29, 2017, 11:29:49 PM »
great work Dave. Impressed with the progress you are making
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Online Dave

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Re: Dave's training journal
« Reply #658 on: October 02, 2017, 07:57:55 PM »
TSA
Week 5 l Day 2

Deads (yesterday morning)

4 x 365
F x 365 x 4

Deads were not pretty yesterday.  Was struggling a bit with grip and honestly jumped up to my working weight with very minimal warmup yesterday.  Form was shit.  By the end I was feeling a real twinge going in my lower back.  Thought I'd wait and try again in the evening after a couple of good meals etc.  Took my kids apple picking in the afternoon and could barely lift my 6 year old up to get an apple.  Started getting pretty worried and could barely get off the couch yesterday.  This morning I was really stiff.  Shawn sent me a good link that Alan Thrall wrote about when something similar happened to him.  If I can figure out how to post it in here I will.  By the end of work today I was feeling a bit looser.  I got home and did some very light deads and  air squats.  I also tried some Kettlebell swings which helped a bit. Didn't push any heavy deadlift work today though.

Bench  (today)

5 x 190
5 x 190
5 x 190
5 x 190
5 x 190

Lat pulldowns
6
6
6


Feeling okay right now.  Calling it short on those deads for this week.  I'll pause dead at the end of the week with the lighter weights and see how it goes.
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Online Dave

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Re: Dave's training journal
« Reply #659 on: October 04, 2017, 10:10:44 PM »
Took an extra day off. Back feeling great.  I had an empty house, hockey on the TV and all the time and energy in the world tonight.

TSA
Week 5 l Days 3 and  4  :o

Squats

7 x 225
7 x 225
7 x 225
7 x 225 vid


OHP

8 x 95
8 x 115

Bench

4 x 195
4 x 195
4 x 195
4 x 195 - vid


CGBP

3 x 195
3 x 195
3 x 195

Paused Deads

3 x 325
3 x 325
3 x 325 - vid


Lat Puldowns

10
10
10

Really good workout tonight.  I love days like this where I have lots of time and HOCKEY'S BACK :rockon: :rockon: :rockon:

Squats felt really good and almost easy again up until about 7 each set but that's because 7 reps are stupid :P
Bench felt light as hell.  I'm feeling like I'll destroy my 235 from last April this next meet.
I was obviously very worried about deads going in.  Shawn gave me some good tips on bracing and I am proud to admit that I was not even coming close to doing it properly lol deads felt light but look awkward as I get used to the new form.  Tried 2 sets with the belt but ditched it for set 3.  I hate the belt with deads.
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Spring supremacy 2017 - 275, 235, 430 - 940 total