Dean's lifting log

[deant]

Monday 7/22

Bench: 2x5-265@7, 2x4-265@7 and 2x3-265@7-6 Took until the last set to get my mind right.
Hex Bar: 4x4-440@6-7 (3min)
DB Row superset with shoulder circuit: 3x12-65@7-8 SS with 3x12-5 (side, front and back) followed by 15-5 shoulder circuit.

Progress I think...shoulder doesn't hurt at all right now.

[deant]

Wednesday 7/24

Squat: 4-345@6, 4-365@6, 4-385@7 and 4-405@9.5 (4min) Need...puff, puff...more...puff, puff...cardio!
Pushups: 5x25 (1min)
DB press: 15-50@7 and 2x12-50@8 (2min)

The Nuckols article about cardio really hits home for me. I've been putting it off far too long. I need to start and stay with it. Sigh...

I could just convert back to SS dogma and take long rests between sets. Do set...walk dog...do set...walk dog...boom. Nothing but time baby!!!

[alek]

Wednesday 7/24

Squat: 4-345@6, 4-365@6, 4-385@7 and 4-405@9.5 (4min) Need...puff, puff...more...puff, puff...cardio!
Pushups: 5x25 (1min)
DB press: 15-50@7 and 2x12-50@8 (2min)

The Nuckols article about cardio really hits home for me. I've been putting it off far too long. I need to start and stay with it. Sigh...

I could just convert back to SS dogma and take long rests between sets. Do set...walk dog...do set...walk dog...boom. Nothing but time baby!!!

Do you mean this one? https://www.strongerbyscience.com/avoid ... -you-back/

But I don't wanna...

[JohnHelton]

I try to make myself walk on an incline treadmill. I do it a couple times and then forget about it. That reminds me that I need to it again tonight. Crap.

[deant]

Friday 7/26

@JohnHelton that is a good idea. Maybe I'll just walk up and down the hill with the dog!

@Alex Yup, that is the article and I agree...I really don't wanna either!

Bench: 1-315@6, 1-335@8, 3x3-282.5@6 and 3x2-282.5@6 2min
Deadlift: 1-405@5 and 5-455@9
10 min bro block: banded tricep: 60 reps (medium) and DB rows: 42 reps at 65lb
Shoulder circuit (front, side and back raises): 4x15-5lb Going to 4x12-7.5 next time...yay...gains!

Have a great weekend!

[deant]

Monday 7/29

Bench: 7x4-260@6 (2min)
Hex Bar DL: 4x4-445@7 (3.5 min)
Shoulder circuit: DB Row: 3x12-65, Side, front and back delt raises: 2x12-5 and 2x15-5

Happy Monday!

[deant]

Wednesday 7/31

Squat: 4x3-375@7-8 (3min)
DB press: 3x12-50@7-8 (2min)
Pushups: I tried a couple small sets. I'm going to try to get them later today. Shoulder being wonky.

[deant]

Friday 8/2

Deadlift: 1-455@7, 0-495@sigh and 5x2-405@6 (1min rest on the 405s)
Bench: 3x2-290@7, 2x4-275@7 and 2x3-275@7 (2min)
10 min bro block: banded tri: 60 rep at medium and DB rows: 48 rep at 65lb
Shoulder circuit: 4x12-7.5lb (2min)

I have a mental block on DL at 5 plates. I really don't understand it. I missed that rep before I even setup for it...sometimes I start missing it the night before. The better I get at lifting, the more I realize that I have some glaring mental discipline deficiencies.

[deant]

Monday 8/5

Bench: 7x4-265@6 (2min)
Hex Bar DL: 1-455@6, 3-495@10, 5-445@7, 4-445@8 and 4-445@7
Shoulder/back circuit: DB Row: 4x10-65, Side shoulder raise: 4x10-7.5, front shoulder raise: 4x10-7.5 and back shoulder raise: 4x10-7.5

After my dismal DL performance on Friday, I decided to use Hex Bar to try and get my mind wrapped around lifting 495. I was shooting for 4 reps but hex was not feeling or moving well today so I'm happy with 3. If I can get to 5-495 on Hex bar, I think I can finally break through this mental block at 500lb on conventional DL. At least that is my new theory!

[Skid]

If you can do a triple at 495 with a hex bar you should be able to do 500 conventionally. There must be a technique deficiency or weakness at a particular point. Where do you fail the lift?

[deant]

@Skid, I know you are right here. I miss the lift right off the bottom. As soon as it starts to pull hard on my low back, I just quit. I've pulled 505 before so I know I can do it. I'll start to video my DL again to check out form. Thanks for the help.

Wednesday 8/7

Bench: 5x1-310@6-7 (1min)
Squat: 4x5-340@6 (3min)
DB OHP: 12-55@7 and 2x10-55@8 (2min)

[alek]

I do this, too, often with bench press. Hanley is probably rolling his eyes at me right now...

[deant]

I do this, too, often with bench press. Hanley is probably rolling his eyes at me right now...

With the amount of eyeroll inducing us trainees provide, I bet @Hanley gets wicked eye muscle pump!

[alek]

I do this, too, often with bench press. Hanley is probably rolling his eyes at me right now...

With the amount of eyeroll inducing us trainees provide, I bet @Hanley gets wicked eye muscle pump!

He once told me I wasn’t his most high maintenance client... It’s these little victories in life that are important.

[deant]

Friday 8/9

@alek, that makes me laugh! So you are saying....I'm still in the running!

Bench: 3x3-292.5@7 and 3x2-292.5@6 (2min)
DL: 1-455@6ish and 5-465@10 PR
10 min bro block: banded tri: 30 rep w/ heavy band; DB rows: 30reps - 65lb; side DB raise: 30-10lb, front DB raise: 30-10lb and rear DB raise: 30-10lb

Have a great weekend!

[Hanley]

5-465@10 PR

I'm confident that if we get you to pull a 5RM well over 500#, you might be able to pull a single above 500 again. Maybe.

[deant]

5-465@10 PR

I'm confident that if we get you to pull a 5RM well over 500#, you might be able to pull a single above 500 again. Maybe.

Ha ha...I think that is a solid plan for the ultimate headcase! Should work.

[deant]

Monday 8/12

Bench: 7x4-270@7
Hex Bar DL: 6-445@7 and 2x5-445@6
DB Row with shoulder circuit: 4 rounds of 10 reps.

[deant]

Wednesday 8/14

Bench: 5x1-315@7 (2min)
Squat: 4x3-380@6,7,7,6 (3min)
DB OHP: 2x12-55@7-8 and 10-55@8 (2min)

[deant]

Friday 8/16

Bench: 3x3-295@7 and 3x2-295@7 (2min)
DL: 1-455@7, 1-500@9 and 5x2-415@5 (2min rest on doubles)
Bro block: Triceps, DB row and shoulder circuit. 30 reps each

500lb monkey off my back again. Whew