Dean's lifting log

[deant]

10/21 Monday

Squat: 3x8-225
2-2-2 tempo bench: 3x10-155
RDL: 3x8-225
Shoulder circuit: external rotation, side DB raise and internal rotation: 3x10

Well, I actually lifted again so...victory! Thanks to Hanley for a simple day. The great news is that the week off has made it so I can sleep more than 2 hours at a time. Heck yeah!

[deant]

10/22 Wednesday

Hex Bar: 2x15-275 and 20-275
2,2,2 tempo bench: 3x10-165
C2 rower: 9min 10 sec

Important note about tempo work: don't use the sesame street "Count" counting...1 (ahh, ahh, ahh) is actually much longer than 1 second.

[deant]

10/25 Friday

Partial ROM Bench: 3x20-175
Squat: 3x8-235
10 min bro block: 100 pushup, 20 pullup and 20 chinup

Shoulder, low back and knee are starting to feel better. I can actually alternate legs on stairs and ladders (I know, I know...crazy talk).

[deant]

10/28 Monday

Squat: 3x8-245
2,0,0 Tempo bench: 3x10-195
RDL: 3x8-245
Shoulder circuit: 3x10

[deant]

10/30 Wednesday

Hex Bar DL: 3x10-315 (last rep speeds: .58, .53 and .58)
Bench: 6x2-225 (last rep speeds: .45, .46, .44, .48, .5 and .51)
C2 rower: 30min 6k meters

[deant]

11/1 Friday

Squat: 4x6-255. No knee pain!
Partial rom bench: 12, 11 and 12-245
Bro block: 100 push-up, 20 pull-ups, 20 chin-up and 4x10 external rotation with light mini band

[deant]

11/4 Monday

Squat: 4x8-255 (slowest rep .56)
Bench: 3x10-205 (slowest rep .41)
2" deficit DL: 4x4-315 (slowest rep .53)
Shoulder circuit: internal rotation 3x15, rear delt 2x12 and 15 with 10 lb, and external rotation 2x12 and 15 with light band

This shoulder circuit is most definitely getting at the problem. Yay!

[deant]

11/6 Wednesday

Hex Bar DL: 15-330 (.42), 11-330 (.4), 15-330 (.42) and 12-330 (.48) (4min rest)
Bench: 6x2-245 (.45, .46, .43, .49, .46 and .44) EMOM
C2 Rower: 1:48 - 500m, 1:50 - 500m and 1:46 - 500m (3 min rest between rows)

I was going to hit 20 reps on my last set of hex bar but I was so pumped up that I completely screwed up breathing. I actually didn't take a breath during the 12 reps and got so light headed and dizzy that I had to stop. Ugg...sometimes I'm my own worst enemy.

The super awesome fantastic news is that my shoulder felt completely normal during bench press. No pain at all...it has been months since that was true.

[deant]

11/8 Friday

Squat: 3x5-275 rehab is going well...knee is behaving for the most part
1/2 ROM bench: 3x10-255
12 min bro block: 100 pushups, 50 DB curls, 50 external rotations and 50 internal rotations.

Have a great weekend!

[deant]

11/11 Monday

Rehab squat: 3x5-295
Rehab bench: 4x3-255
Rehab Hex: 3x8-315
Shoulder circuit: internal and external rotation and back DB raises.

Happy Veteran's Day!

[deant]

11/13 Wednesday

DL: 4x4-365
Bench: 4x12-225
2k row: 9min

[deant]

11/15 Friday

Rehab squat: 4x4-315
Rehab bench: 3x10-215
Bro block: 90 pushups and 45 reps on a shoulder circuit (3 different exercises)

[deant]

11/18 Monday

Hex Bar DL: 4x5-345
Bench: 4x3-265
Shoulder circuit: 4x15 with 3 exercises
C2: 3x500m with rest being whatever is left of 2:30 each 500m.

[deant]

11/20 Wednesday

Squat: 5-365 (.45-.37), 2x5-345 (.48-.42 and .49-.39) and 2x4-345 (.48-.42 and .46-.44) Every song on the song (ESOS)
Bench: 4-285 (.41-.33) and 2x4-275 (.41-.34 and .4-.32) 2min
10min Bro block: 3x25 pushup, 3x12-30 HC, 3x12-10 side DB raise and 3x12-10 front DB raise

Autoregulate reps based on bar speed so when last rep on squat fell below .4m/s, drop a rep. I liked this.

Bench actually felt really good for the first time in months and months. I may have found something new in my bench setup that helps me...time will tell.

[deant]

11/22 Friday

Deadlift: 3x3-385
1/2 ROM bench: 3x12-245
Shoulder circuit: 45 banded external, 45 banded internal, 45 side DB raises and 45 back DB raises
C2 Rower 1k in 3:52

[deant]

11/25 Monday

Hex Bar DL: 4x8-325 (3min rest)
Bench: 4x3-275 (2min)
Pendlay Row: 3x8-185 (2min)
Shoulder circuit: internal band, external band, DB side, DB back: 3x15

[deant]

11/27 Wed

Squat: 3x4-365 and 2x3-365 (3min)
Bench: 4x4-285 (2min)
Mini bro block: Pushup: 3x25 and chin: 3x5

[deant]

11/29 Friday

Deadlift: 1-405@.3, 1-455@.24 (@6) and 8x1-405@.34ish EMOM
Bench: 6x6-245@ (last rep range from .44 - .38) 2min
DB Rows: 3x12-65
Shoulder circuit: Banded external: 3x15 medium little band, banded internal: 3x12 light/med big band, side DB: 3x15-10, back DB: 3x15-10
C2 Rower: 2k in 9min

Happy Thanksgiving!

[deant]

12/2 Monday

Hex Bar DL: 5-355@.46, 5-365@.52, 5-375@.53 and 5-405@.5 (3min) Last rep bar speed shown.
Bench: 4x3-295@ (.32, .28, .26 and .29) (2min)
Shoulder circuit: external band: 4x15, internal band: 4x15, DB side raise: 4x15-10 and DB back raise: 4x15-10 (2min)

[deant]

12/4 Wednesday

Squat: 3x5-345 and 3x4-345
Bench: 1-315, 1-335, 1-345 and 5x5-265
C2: 4x500m in 2:15 each