Saturday 2/15
Hex bar DL: 5x5-415
Bench: 6x4-275
Leg press: 4x10-16 plates on sled
Shoulder circuit: ext/int bands 3x15
I always appreciate my home gym when I travel. Having people around is a fun change though.
Dean's lifting log
Moderator: Chebass88
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deant
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Re: Dean's lifting log
Monday 2/17
12" box squat: 1-365, 1-385, 1-405@8 and 5-315
Bench: 5-225, 5-275 and 5-295
Deload week.
I now know that my box squat e1rm is around 425 which is 50lb less than my regular squat. So, I need to get my box squat e1rm to 455 and then I will give 500 a go! Nice to finally have a plan that doesn't seem to bother my knees.
12" box squat: 1-365, 1-385, 1-405@8 and 5-315
Bench: 5-225, 5-275 and 5-295
Deload week.
I now know that my box squat e1rm is around 425 which is 50lb less than my regular squat. So, I need to get my box squat e1rm to 455 and then I will give 500 a go! Nice to finally have a plan that doesn't seem to bother my knees.
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deant
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Re: Dean's lifting log
Wed 2/19
DL: 1-455, 3x3-405
Friday 2/21
Hex Bar DL: 5-415, 5-455 and 1-500
Bench: 5-275, 5-295 and 5-315
DL: 1-455, 3x3-405
Friday 2/21
Hex Bar DL: 5-415, 5-455 and 1-500
Bench: 5-275, 5-295 and 5-315
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deant
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Re: Dean's lifting log
Monday 2/24
Box squat: 8x2-345 (1min)
Bench: 7x5-250 (2min)
Shoulder circuit: 3x10 (3 exercises) no rest
C2 Rower 3800 meters
Box squat: 8x2-345 (1min)
Bench: 7x5-250 (2min)
Shoulder circuit: 3x10 (3 exercises) no rest
C2 Rower 3800 meters
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deant
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Re: Dean's lifting log
Wednesday 2/26
Deadlift: 8x1-435 (1min)
Bench: 1-315, 1-335 add slingshot 4x4-325 (2min)
Pullups and rows
Deadlift: 8x1-435 (1min)
Bench: 1-315, 1-335 add slingshot 4x4-325 (2min)
Pullups and rows
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deant
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Re: Dean's lifting log
Friday 2/28
Hex Bar DL: 5x5-420@6ish (3min)
Bench: 2x4-280@7 and 4x3-280@6 (2min)
12" box squat: 3x5-315@6-7 (3min)
Shoulder circuit: 3x10 with external and internal banded rotations and 10lb DB side raises (done during squat set rest time)
Hex Bar DL: 5x5-420@6ish (3min)
Bench: 2x4-280@7 and 4x3-280@6 (2min)
12" box squat: 3x5-315@6-7 (3min)
Shoulder circuit: 3x10 with external and internal banded rotations and 10lb DB side raises (done during squat set rest time)
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deant
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Re: Dean's lifting log
Monday 3/2
Box Squat: 8x2-350 (1min)
Bench: 8x5-250 (2min)
Shoulder circuit: 3x11 (3 exercises) no rest
Box Squat: 8x2-350 (1min)
Bench: 8x5-250 (2min)
Shoulder circuit: 3x11 (3 exercises) no rest
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deant
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Re: Dean's lifting log
Wednesday 3/4
Deadlift: 9x1-435 (1min)
Bench: 1-315 and 1-335 add slingshot: 4x4-330 (2min)
superset chins and DB rows.
I really need to find accessories for my Wednesday that don't bother my elbow/forearm. Maybe superset some DB curls and triceps.
Deadlift: 9x1-435 (1min)
Bench: 1-315 and 1-335 add slingshot: 4x4-330 (2min)
superset chins and DB rows.
I really need to find accessories for my Wednesday that don't bother my elbow/forearm. Maybe superset some DB curls and triceps.
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deant
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Re: Dean's lifting log
Friday 3/6
Hex Bar DL: 5x5-425 (3min)
Bench: 4x4-280 and 2x3-280 (2min)
Box Squat: 4x5-315 (3min)
Shoulder circuit: 3x11 (no rest) external/internal banded rotations followed by 10lb DB side raises.
Low energy week. Driving to CO through the night (10 hours each way) to get 2 days of snowboarding in a weekend is rough on lifting. In the past, it just hasn't bothered me as much. This week was brutal. Oh well, only a couple more snowboarding weekends for me this year.
In case you are wondering, totally worth it! 10/10 - would recommend.
Hex Bar DL: 5x5-425 (3min)
Bench: 4x4-280 and 2x3-280 (2min)
Box Squat: 4x5-315 (3min)
Shoulder circuit: 3x11 (no rest) external/internal banded rotations followed by 10lb DB side raises.
Low energy week. Driving to CO through the night (10 hours each way) to get 2 days of snowboarding in a weekend is rough on lifting. In the past, it just hasn't bothered me as much. This week was brutal. Oh well, only a couple more snowboarding weekends for me this year.
In case you are wondering, totally worth it! 10/10 - would recommend.
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deant
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Re: Dean's lifting log
Tuesday 3/10
Box Squat: 8x2-355 (1min)
Bench: 9x5-250 (2min)
Pushed Monday to Tuesday because of a pinched nerve in my upper back (right where squat bar goes). Chiro fixed it up and back to squatting today. Skipping shoulder circuit because I'm benching again tomorrow.
Box Squat: 8x2-355 (1min)
Bench: 9x5-250 (2min)
Pushed Monday to Tuesday because of a pinched nerve in my upper back (right where squat bar goes). Chiro fixed it up and back to squatting today. Skipping shoulder circuit because I'm benching again tomorrow.
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deant
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Re: Dean's lifting log
Wednesday 3/11
Deadlift: 10x1-435 (1min)
Bench: 1-315, 1-335 and (add slingshot) 4x4-335 (2min)
Cardio: yay
Deadlift: 10x1-435 (1min)
Bench: 1-315, 1-335 and (add slingshot) 4x4-335 (2min)
Cardio: yay
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deant
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Re: Dean's lifting log
Friday 3/13
Hex Bar DL: 5x5-430 (3min)
Bench: 6x4-280 (2min)
Box Squat: 5x5-315 (3min)
Shoulder circuit: 3x11 (2 exercises)
Hex bar felt very, very heavy but moved fast. Last rep speeds averaged .33 m/s which is typically @6-7 for me on that lift. huh...go figure.
Hex Bar DL: 5x5-430 (3min)
Bench: 6x4-280 (2min)
Box Squat: 5x5-315 (3min)
Shoulder circuit: 3x11 (2 exercises)
Hex bar felt very, very heavy but moved fast. Last rep speeds averaged .33 m/s which is typically @6-7 for me on that lift. huh...go figure.
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deant
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Re: Dean's lifting log
Monday 3/16 Deload week
Box squat: 1-315, 1-365, 1-405, 1-425 and 5-315 (e1rm = 435-440)
Floor press: 5-135, 5-185 and 5-225 (kept these light as slight shoulder funk...no bench until Friday to try and resolve quickly)
Lots of cardio!
Box squat: 1-315, 1-365, 1-405, 1-425 and 5-315 (e1rm = 435-440)
Floor press: 5-135, 5-185 and 5-225 (kept these light as slight shoulder funk...no bench until Friday to try and resolve quickly)
Lots of cardio!
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deant
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Re: Dean's lifting log
Friday 3/20:
Hex Bar DL: 5-500@9.5 PR
Bench: 5-275, 5-295 and 5-315
Monday 3/23:
Box Squat: 8x2-355 (1min)
Bench: 7x5-255 (2min)
Shoulder circuit: 3x12 (no rest)
Wednesday 3/25:
Deadlift: 8x1-445 (1min)
Bench: 1-315, 1-335 and 4x4-265 (with 40lb of chains) 2min
Pushup superset with situp: 3x20 (2min)
First PR on anything in over a year...feels pretty good!
Hex Bar DL: 5-500@9.5 PR
Bench: 5-275, 5-295 and 5-315
Monday 3/23:
Box Squat: 8x2-355 (1min)
Bench: 7x5-255 (2min)
Shoulder circuit: 3x12 (no rest)
Wednesday 3/25:
Deadlift: 8x1-445 (1min)
Bench: 1-315, 1-335 and 4x4-265 (with 40lb of chains) 2min
Pushup superset with situp: 3x20 (2min)
First PR on anything in over a year...feels pretty good!
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JohnHelton
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Re: Dean's lifting log
There you go! Congrats!
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deant
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Re: Dean's lifting log
Thanks @JohnHelton! PRs are hard to come by so we have to celebrate them. I loudly played the entire Van Halen "Jump" song while weirdly dancing like a crazy man! 
(FWIW - Jump has been my families PR song for 3 years now...generally just a few seconds though).
Friday 3/27
Hex Bar DL: 5x5-435 (3min)
Bench: 2x4-285 and 4x3-285 (2min)
Banded Shoulder circuit: 3x12 (between squat sets)
Box Squat: 3x5-325 (2min)
Elliptical: 20 min
(FWIW - Jump has been my families PR song for 3 years now...generally just a few seconds though).Friday 3/27
Hex Bar DL: 5x5-435 (3min)
Bench: 2x4-285 and 4x3-285 (2min)
Banded Shoulder circuit: 3x12 (between squat sets)
Box Squat: 3x5-325 (2min)
Elliptical: 20 min
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deant
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Re: Dean's lifting log
Monday 3/30
Box squat: 8x2-360. (1 min)
Bench: 8x5-255. (2min)
Shoulder circuit: 3x12. No rest
Box squat: 8x2-360. (1 min)
Bench: 8x5-255. (2min)
Shoulder circuit: 3x12. No rest
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deant
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Re: Dean's lifting log
Wednesday 4/1
Deadlift: 9x1-445@6-7 (1min)
Bench: 1-315, 1-335, 1-355@9 and 4x4-265 (265 loaded then add 40lb chain) (2min)
Superset pushup and situp: 3x25 (2min)
Deadlift: 9x1-445@6-7 (1min)
Bench: 1-315, 1-335, 1-355@9 and 4x4-265 (265 loaded then add 40lb chain) (2min)
Superset pushup and situp: 3x25 (2min)
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deant
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Re: Dean's lifting log
Friday 4/3
Hex Bar DL: 5x5-440@6-8 (3min)
Bench: 4x4-285@6-7 and 2x3-285@7 (2min)
Box Squat: 4x5-325@6-7 (2min)
Shoulder circuit: 3x12 Internal/external rotations and 10lb DB side raises (executed between squat warm up sets)
Hex Bar DL: 5x5-440@6-8 (3min)
Bench: 4x4-285@6-7 and 2x3-285@7 (2min)
Box Squat: 4x5-325@6-7 (2min)
Shoulder circuit: 3x12 Internal/external rotations and 10lb DB side raises (executed between squat warm up sets)
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deant
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Re: Dean's lifting log
Monday 4/6
Box Squat: 8x2-365@7-8 (1min)
Bench: 9x5-255@6 (2min)
Shoulder circuit: 3x12 (no rest) internal/external banded rotations and DB back raise
One son and I have decided to bike every day so I'll be getting 10miles on the bike per day until we are ready to add miles. Should be some good dad/son bonding time!
Box Squat: 8x2-365@7-8 (1min)
Bench: 9x5-255@6 (2min)
Shoulder circuit: 3x12 (no rest) internal/external banded rotations and DB back raise
One son and I have decided to bike every day so I'll be getting 10miles on the bike per day until we are ready to add miles. Should be some good dad/son bonding time!