Dean's lifting log

[deant]

Wednesday 5/29

Squat: 4x4-355@7 and 2x3-355@7 (3min)
Bench: 3-225, 6-225@5, 4-225, 8-225@6, 5-225, 10-225@7, 3-225, 6-225@5, 4-225, 8-225@7, 5-225 and 10-225@7 (2min)
12 min bro block: HC 40 reps, banded tri - 40 reps, DB rows- 40 reps and DB side raises - 40 reps.

Happy Wednesday and go Sporting KC! After tonight, all SKC fans will be asking if Zlatan was even in the game. Dare to dream!

Edit: In case you are wondering, Zlatan showed up with an assist and a goal so the LA Galaxy beat SKC 2-0. I ran out of pillows to throw at the TV.

[deant]

Friday 5/31

Deadlift: 2x3-405@5 and 2x4-405@6 (3min)
Bench: 5x12-185@5-8 (2min)
DB overhead tricep: 3x10-35@8 superset with DB Row: 3x10-65@8 (2min)

Off to West Point for my son's summer leadership experience. I hope this will get him off the fence. For me: I get to lift with some old friends!

[deant]

Monday 6/3

DL: 5x3-405@5
Bench: 8x5-235@5
Triceps and Leg press

Have a good day!

[deant]

Monday 6/10

I lifted Wed and Friday but it was at West Point with a crew of senior army officers so I had to do some different things. It was fun.

Bench: 6x3-280@6-7 (2min)
Squat: 6x4-355@8-7 (3min) got easier as I went along
Hammer curl w/ slow eccentric: 3x12-30@7-9 and 15-25@8

Have a good day.

[deant]

Tuesday 6/11

Bench: 8x4-245@5-6 (2min)
Hex Bar DL: 5x5-405@5-6 (3min)
DB press: 3x8-50@6
Pendlay Row: 4x10-185@7

Enjoy your day.

[deant]

Thursday 6/13

Bench: 7x4-262.5@6-7 and 2-262.5@ <5 (2min)
Squat: 6x2-375@5-6 (2min)
10min bro block: Banded tri: 48 rep medium band, HC: 40 rep 35lb and DB side raises: 40 rep 10lb.

Random observation: I have a bar speed device now and I find myself competing from set to set to get higher bar speeds on the last rep. I now realize that I really do tend to phone in the effort when the weights are light to medium. Not anymore...maximum effort all the time. Going for that bar speed PR!

[deant]

Friday 6/14

Slingshot bench: 6-295@8, 2x6-305@8, 5-305@8 and 7-305@8 (2min)
Deadlift: 4x4-405@5 (3min)
DB press: 12-50@8 and 2x10-50@8 (1min)

Have a great weekend!

[deant]

Monday 6/17

Bench: 4x3-287.5@7 and 2-287.5@6 (2min)
Squat: 6x5-340@6-7 (3min)
LTE: 3x15-75@6 (elbow tolerated so yay!)

I think I'm finally starting to turn a corner with this shoulder. It is still sore and radiates some pain after lifting but it feels like a good/healing pain vs a not-good/damaging pain. I don't know if that makes sense but I'm going to believe I'm on the path to shoulder victory!

Also, I'm experimenting with psyche up and bar speeds. I'm finding that I can really up my bar speed with nothing more than an additional 10 on the volume dial and motivational music. The difference is a full (1) RPE less from set to set. I'm also finding that prolonged psyche up does not maintain that same impact on bar speed.

[deant]

Tuesday 6/18

Bench: 5x8-240@6-8 (3min)
Hex Bar DL: 3x4-415@6 and 10-415@8.5 (3min)
Pendlay Rows: pushed to the morning...my hands are very sore from digging and hex bar.

[deant]

Thursday 6/20

Bench: 5x4-270@6-7 and 2-270@6 (2min)
Squat: 2x4-365@6 and 6-365@7 (3min)
10 min bro block: Tri: 32rep, HC: 32 rep and DB side raise: 40 rep

[deant]

Friday 6/21

Bench: 7x4-252.5@6 (2min)
Deadlift: 5x2-415@6-7 and 4-415@6 (2min)
DB press: 3x12-50@7-9 (1min)

Enjoy your weekend.

[deant]

Monday 6/24

Bench: 4x3-292.5@8 and 4-292.5@8.5 (2min)
Squat: 6x4-360@7 (3min)
HC: 4x15-30 (2min)

Squats felt pretty good for a change. Even beltless at 360 (I don't belt up below 365 <- laziness more than anything) I was able to keep my back tight. Yay progress!

[deant]

Tuesday 6/25

Bench: 6x6-250@6-7 (2min)
Hex Bar DL: 4x4-425@6 (3min)
Shoulders: 4 rounds of 10lb DB rear, front and side raises for 10 reps each. (2min)

I'm taking 1 1/2 weeks off. See you in July!

[deant]

Monday 7/8

Squat: 4x4-315@ <5
Bench: 1-315@7 and 4x5-265@7
DB rows: 3x10-65@7

Pretty good way to knock the rust off. Felt good and my shoulder wasn't hurting much...first time I didn't end a bench workout with pain radiating down my arm in months.

[deant]

Wednesday 7/10

Deadlift: 1-405@5, 1-455@8 and 4x3-365@6 (3min)
Bench: 6x4-255@6 (2min)
DB press: 8-50@ez and 2x8-65@8 (2min)

Happy Wednesday!

[deant]

Friday 7/12

Squat: 4x4-320@5 (3min)
Bench: 7x5-245@5 (2 min)
Superset tri and HC: 4x10
DB shoulder circuit: 3x12

Have a good weekend!

[deant]

Monday 7/15

Bench: 3x3-275@6 and 3x2-275@6 (2min)
Hex Bar DL: 4x4-435@7 (4min)
DB Row: 3x10-65@7 (2min)
DB shoulder circuit: 3x12-5

[deant]

Wednesday 7/17

Deadlift: 3x4-385@5 (3min)
Pushups: 4x30-BW (3min)
DB OHP (1 arm at a time): 2x12-50@8 and 10-50@8 (2min)
Iso curls: 3x10-20@8-9 (1min)

I think I'm really starting to learn what is wrong with my shoulder. If I would only listen to my body and adapt, it wouldn't take me months to heal! ha ha...I'll learn this same lesson again in a few months after I'm feeling good.

[Hanley]

Pushups: 4x30-BW (3min)

Geez...that military muscle-memory. That's pretty good muscle endurance

[deant]

@Hanley , that's funny. I was thinking that I was phoning it in and I should be trying harder! Uggg...I'm a long way from my 2 minute PR of 145 pushups. West Point record was set the day I was trying to get it at 165 pushups in 2 minutes by a 5'6" Samoan dude with a big barrel chest (well done Ricky...27 years later, I've finally moved on!)

Ok lifting: Friday 7/19

Bench: 3x3-280@7 and 3x2-280@7 (2min)
Deadlift: 1-455@7 and 3x4-365@5 (2min)
10 min bro block: banded tri: 4x15-medium and DB row: 4x12-65
Shoulder circuit: side, front, back: 4x12-5# (1.5min)

Boom done! Have a great weekend.