Dean's lifting log

[deant]

12/6 Friday

Deadlift: 5x3-365 (1 min rest)
Bench: 6x5-255 (2 min rest)
Shoulder circuit: 3x15 of 4 exercises.

[alek]

Back to normal?

[deant]

Back to normal?

Pretty much...just starting to hit some heavy weights again. I'm hopeful anyway. Thanks!

[deant]

12/9 Monday

Hex Bar DL: 3x8-335@ (.49, .51 and .52) 3min
Bench: 3x6-260@ (.36, .35 and .32) and 3x5-260@ (.35, .36 and .33) 2min
Shoulder circuit: external band rotation: 2x12 and 2x15 heavy little band, internal band rotation: 4x15 - med/light big band, DB side raise: 4x15-10 and DB back raise: 4x15-10 (whew...smoked shoulders)

[deant]

12/11 Wednesday

Squat: 1-405@.38, 1-445@.29, 3x3-375@(.38, .39 & .38) and 3x2-375@(.44, .44 and .38) 2min rest
Bench: 2x2-315@(.29 & .28) and 2x1-315@(.3 & .3) (2min)
2k row: 8min 20 seconds

I haven't done any heavy singles (or very heavy anything) on squat for a few months. That was the fastest I've ever done 445 so I think I'm in PR territory and maybe even lifetime with a bit more practice. I knew things were getting better but I was unsure if I was on the upslope of a little hill or a true power curve. I'm encouraged and believe that I'm climbing the "one true power curve"! I know I'll have bumps and setbacks on the climb, but I've had several encouraging indicators so I think this is real. Very exciting!

[JohnHelton]

Very nice to hear!

[hector]

DeanT I am pumped for your fast 445 squat! I look forward to seeing an all time PR!!!!!!!!

[deant]

@JohnHelton and @hector, Thanks for the kind words and the visit. I'm stalking your logs...you guys motivate me so keep up the good work!

12/13 Friday

Deadlift: 1-455@.26, 1-495@.14 (RPE = @9) and 3x4-405@(.39, .35 and .35) 3min rest
Bench: 3x4-275@ (.33, .35 and .3) and 3x3-275@ (.36, .35 and .33) 2min rest
Chins: 2x8
Shoulder circuit: external banded rotation: 3x15-heavy-little band and internal banded rotation: 3x15-med/light-big band

[deant]

12/16 Monday

Hex Bar: 12-405@ (.5 to .32 m/s)
Bench: 3x3-300 and 4x6-265 (2min rest)
Shoulder circuit: external band, internal band, side DB (10lb) and back DB (10lb): 3x12 with 30 seconds rest between sets.

Time to shovel snow...yay...I love snow!

[deant]

12/18 Wednesday

Squat: 1-405, 1-425 and 5x5-355 (3min rest)
Bench: 1-315, 1-335 and 3x3-295 (2min rest)
Rowing: I'll get this tonight

[deant]

12/20 Friday

Deadlift: 10x1-425 (1 min rest)
Bench: 6x4-275 (2 min rest)
DB Row: 3x10-65 (no rest)
Shoulder circuit: 3x10 (ext band, int band, DB side and DB back) (no rest)

Local ski hill opens today...whooo hooo! I'm pretty sure I'm getting a new board for Christmas...looks like a board wrapped up under the tree. Please, please be a Telos Backslash....I've been good...really, I have!

[deant]

12/23 Monday

Hex Bar DL: 3x8-375 (3min)
Bench: 8-300 and 5-300 (3min)
Shoulder circuit: 3x10 (no rest) int/ext/back db and side db

Merry Christmas everyone!

[deant]

12/30

Hex Bar DL: 2x6-415 and 4-415 (4min)
Bench: 10-265@8 and 3x7-265 (3min)
Squat: 5x3-315 (going for speed) (1min)
Shoulder smoking circuit: 3x10 (no rest) external and internal bands, DB side, back and front raises

Trying to get out of my own head with the squat. I think I just need to do a bunch of reps to get my groove back. Today was a great start.

Also, high rep sets make me realize how important cardio is. I need to get better cardio conditioning.

[deant]

1/1

Squat: 6-335, 8-335 and 6-335 (4min rest)
Bench: 1-315, 1-335 (add slingshot) 4x3-325 and 4-325 (2min)
Some C2 rower

Happy New Year!

[deant]

1/3

Deadlift: 1-455, 3x4-405
Bench: 8-285, 2x3-285 and 2x2-285
Shoulder cicuit

[JohnHelton]

Is that a Hanley bench protocol? How do you like it?

[deant]

Is that a Hanley bench protocol? How do you like it?

Yes. Hanley has been changing things for me due to a wonky shoulder. I like it...bench is in PR territory so it seems to be working. Thanks

[deant]

Monday 1/6

Bench: 1-275, 1-295, 1-315, 1-335 and 1-355 (felt good...no shoulder pain!)
Hex Bar DL: 3x8-385@(.34, .35 and .39) (4min)
DB OHP: 3x8-50@5-6 (1min)
Shoulder circuit: 3x10- (4 different exercises) w/ no rest.

Today was a low average strength day and I'm 100% sure I could have matched my 365 PR on bench. Encouraging...now I need to figure out how to get some high average strength days!

[deant]

Wednesday 1/8

Bench: 5x6-275
Squat: 3-385, 3-395, 3-405, 3-395 and 3-385

[deant]

Thursday 1/9

Bench: 2x10-260 and 9-260 (3-4 min rest)
Deadlift: 6x2-415 (2min)
Shoulder circuit: 3x10 (5 exercises) no rest