Author Topic: Dave's training journal  (Read 51996 times)

Online ShawnJ

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Re: Training for my first powerlifting meet
« Reply #45 on: August 26, 2016, 07:37:30 AM »
Beauty Uppet day Dave, bench looked no problem again and the new grip looks just about right for you. It seems to put your forearms perpendicular anyway. Nice session
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Offline piperdown

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Re: Training for my first powerlifting meet
« Reply #46 on: August 26, 2016, 07:45:50 AM »
Nice benching Dave. That spacing looks very similar to mine and it looks like you can generate a good amount of power from it.
Curious, what is the width of the bench you use at home? Ours at work is a comp bench, full 11 inches across. Nice stable platform. I can't stand the skinny benches in most gyms, feels like the only support I'm getting is along the spine.
Eric

Pork belly body......

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

Offline Dave

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Re: Training for my first powerlifting meet
« Reply #47 on: August 29, 2016, 06:57:24 AM »
Candito 6 week
Cycle 1 l Week 4 l Day 3
lower
430am work gym

Squats

10 x bar
5 x 95
4 x 135
3 x 155
3 x 185
2 x 205

Working sets

3 x 235
1-2 x 245 - 2



Conventional Deads

5 x 135
3 x 225
1 x 315

Working sets

3 x 335 - versa grips
1-2 x 345 - 2 chalk and mixed grip



Program called for 240 today but gym doesn't have fractional plates.  245 wasn't an issue though not really a big deal.

Quick one before work.  All reps gotten without much issue. 
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/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

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Re: Training for my first powerlifting meet
« Reply #48 on: August 29, 2016, 07:31:46 AM »
Beauty Uppet day Dave, bench looked no problem again and the new grip looks just about right for you. It seems to put your forearms perpendicular anyway. Nice session


Thanks man I like the grip too.  Felt stronger for sure.

Nice benching Dave. That spacing looks very similar to mine and it looks like you can generate a good amount of power from it.
Curious, what is the width of the bench you use at home? Ours at work is a comp bench, full 11 inches across. Nice stable platform. I can't stand the skinny benches in most gyms, feels like the only support I'm getting is along the spine.

My bench sucks. I'll be getting a new one at some point.  I have my eye on the rogue bench,  Might be getting it in the next few months.
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/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Online ShawnJ

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Re: Training for my first powerlifting meet
« Reply #49 on: August 29, 2016, 11:35:26 AM »
Nice work Dave, smashed through all your reps with ease. This all happened about 4 hours before I got out of bed...lol. Vacation is a tough life!
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Offline Get-n-fit

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Re: Training for my first powerlifting meet
« Reply #50 on: August 29, 2016, 05:09:47 PM »
Great work Dave

Are you squatting high bar?  If so, watch the forward lean, you're not doing too bad, but you are getting a bit of lean in there on the way up. 
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Offline Dave

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Re: Training for my first powerlifting meet
« Reply #51 on: August 29, 2016, 05:51:09 PM »
Nice work Dave, smashed through all your reps with ease. This all happened about 4 hours before I got out of bed...lol. Vacation is a tough life!

Thanks man.  That gym at work has the same wide plates that you have.  Felt a lot stronger than I actually am deadlifting today :D

Great work Dave

Are you squatting high bar?  If so, watch the forward lean, you're not doing too bad, but you are getting a bit of lean in there on the way up. 

Yeah man high bar all the way for me.  Zero flexibility to do anything else.  I've tried low bar or even just a bit lower several times with terrible results. I'll keep an eye on that lean for sure. 
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/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Online John

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Re: Training for my first powerlifting meet
« Reply #52 on: August 29, 2016, 07:04:43 PM »
These are my favorite part if the program week 4 and 5. Look forward to seeing the dingles next week and see where you are at. I really think 1k is easily doable in April. I wouldn't be surprised if you are 30+ above that to be honest.
1 set, 1 rep, 1 pound at a time

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Offline Dave

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Re: Training for my first powerlifting meet
« Reply #53 on: August 30, 2016, 07:35:26 AM »
These are my favorite part if the program week 4 and 5. Look forward to seeing the dingles next week and see where you are at. I really think 1k is easily doable in April. I wouldn't be surprised if you are 30+ above that to be honest.

I'm starting to think so too.  Feeling pretty good lately in the gym and strength is going up despite the sandbagging this cycle  :D  Squats will ultimately be the deciding factor.  Got to get a monkey off of my back so I can start making progress on them again.
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/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

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Re: Training for my first powerlifting meet
« Reply #54 on: August 30, 2016, 09:41:11 PM »
Really late post.  Got some good cardio in today walking around an amusement park all day with my kids and their friends.  11 hours. Man I'm tired. Thankfully tomorrow is an off day lol  Got my workout done this morning before we left though.


Candito 6 week
Cycle 1 l Week 4 l Day 4
Upper
730am

Bench

20 x bar
10 x 95
6 x 135
3 x 155

Program sets

3 x 180
3 x 185
1-2 x 195 - 2  No issues

Slingshot

4 x 225
1 x 245 - slingshot pr I guess lol Failed this one last time - vid
3 x 225



I'm curious to see how I do next week with 225 without the slingshot.

Close Grip Bench

12 x 135
12 x 135
12 x 135

DB Curls
12 x 25s
12 x 25s
12 x 25s

Lat pulldowns plate loaded

12 x +90
12 x +90
10 x +90
8 x +110

DB Rows

10 x 70s
10 x 70s

Standing DB OHP

12 x 30s
12 x 35s

Ran out of time.....

11 hours of cardio!!!


Off day tomorrow most likely and then starting week 5 of the program.  I'm going to test some singles next week as well see if I can't find a new 1rm.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Online ShawnJ

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Re: Training for my first powerlifting meet
« Reply #55 on: August 30, 2016, 09:47:09 PM »
Excellent work this morning Davey! SS work is going up in strength so you know you are getting stronger, solid job on the 225x4 and 245 PR.
Looking forward to next week for you!
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Online John

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Re: Training for my first powerlifting meet
« Reply #56 on: August 30, 2016, 10:33:06 PM »
Nice benching and nice dingle with 245- minus that stupid Jays shirt.  :P
1 set, 1 rep, 1 pound at a time

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Offline piperdown

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Re: Training for my first powerlifting meet
« Reply #57 on: August 31, 2016, 07:35:43 AM »
Good job Dave. Those overload sets pay big dividends down the road.
Eric

Pork belly body......

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

Offline Dave

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Re: Training for my first powerlifting meet
« Reply #58 on: September 02, 2016, 05:38:34 AM »
Candito 6 week
Cycle 1 l Week 5 l Day 1
Lower
430am

Squats

5 x bar
5 x 95
3 x 135
3 x 155
3 x 185
2 x 205
2 x 235

Program sets

1-4 x 250 - 4 pretty easy


Squat walkouts

315 x 30 seconds
405 x 10 seconds x 2

Single Attempts

275


Looked pretty close.  I felt it was to good depth but after rewatching a couple of times I'm not sure. Might still need another inch or so. 

300 - all 3 attempts were partials...In my head about 300 still.  Each time I basically froze part about half way down.  I'm not quite there yet.  I won't be giving up on it and will be giving it another go at the end of next cycle. Hopefully another 4 weeks of eating and running this program will make it easier next time. 

Deads

5 x 225
4 x 245
4 x 255
2 x 265
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline piperdown

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Re: Training for my first powerlifting meet
« Reply #59 on: September 02, 2016, 07:37:15 AM »
Good squatting day Dave.  :)

The 275 was just shy of parallel but I'm sure you'll get that extra depth in time.

Keep at it!  :thumbsup:
Eric

Pork belly body......

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