Dawn Of The Dead(Lifters) - Competiton Team Log

[eastNYgoon138]

Originally Posted by Twisted Elbow

Finding it quite difficult to progress my sohp. May try some band work with the ohp an see if I can push through what seems like a wall.

You ever try push presses? They're great for top end work.

[Twisted Elbow]

Originally Posted by eastNYgoon138

You ever try push presses? They're great for top end work.

That's what I'm in the comp for. I have 20lb pr to add for the team already. And I just figured out how to rack it so I should see some better progress. I started doing push presses last month thinking it would help but locking out hasn't been the issue.

I seem to have problems being too slow off the bottom. Gonna try some reverse bands and lighten the load at the bottom and see if I can build my speed off the bottom better.

[Kinglee]

Light deadlift day:

Originally Posted by Kinglee

29 Jan

531-Week1 Wave 11-Deadlift plus assistance:

RDL:

70x5
110x5
110x5
110x5

Deadlift:

120x5
120x5
120x5

DB Arnold Press:

14Kgx12/12/12/12-These felt light, which is good-looking forward to putting some decent weight with these

[Twisted Elbow]

5/3/1 was good for me. But it's time for me to move on. I'm sure ill go back to 5/3/1 sometime later but trying something new.

Originally Posted by Twisted Elbow

Bw: 146lbs

Squat (80%1rm)
140x5 (warmup)
175x5 (warmup)
210x3 (warmup)
280x4x9sets

Dynamic effort reverse band deadlift w/light band ~93lbs removed from bottom
295x3x8sets
Speed was ok.

Not a bad day. Squats were taxing. 5/3/1 has been good to me but I think it's time for me to move on to something different. Gonna try some high volume (reps will still be low, but more sets) with high intensity(80-90% of 1rm) and see where it takes me.

[DrBdan]

First time DL'ing since pulling my last PR

Originally Posted by DrBdan

Wed Jan 30, 2013

C2 rower, dynamic stretching

- Deadlifts
45x10
135x5
135x5
185x3
225x2
275x1
315x1
365x1x6 (singles)

These felt heavier than they should have but were clean reps.

- Chins
9 sets of 4: 3 regular, 3 close-grip, 3 wide grip overhand. Made all sets.

[mmafreedom]

Tuesday - 29th
Paused bench
20x20
60x4
6x80x6
Alternated with
Wide grip pull up
BWx5
15x5
6x30x4
Weighted Dips
3x15x10
Alternated with
Weighted Chin ups
3x15x10


Wednesday - 30th
Pushdowns
3x45x8
Ez bar curls
3x45x8
Ab crunch machine
4x80x15
Cable crunches
2x60x20
Crunches
6xBWx50
Cycling
20 mins, 7km


Thursday - 31st
Deadlift
60x4
100x2
140x1
8x160x2
Front squat
3x60x8
Klokov
3x50x8
Pull up
3xBWx8
Face pulls
4x20x25

[Kinglee]

Shoddy bench session:

Originally Posted by Kinglee

31 Jan

531-Week1 Wave 11-Bench Press (Paused):

60x3/3
70x5
80x5
82.5x4
82.5x4

60x5/5

DB Flys:

10Kgx10, 5 sets

+Leg abductor/extensions

-Bench felt really off, terrible number of reps. Will see how it goes next week, before changing anything

[Hybrid_Killer]

Originally Posted by Hybrid_Killer

So in the past week I've managed to:

1. Hurt my hand hitting pads
2. Have my laptop die on me

which has made it a fair bit harder to lift (esp. deadlift) and post the workouts I have done.

Having said that:

25/1/2013
Press:
WU
40x5
45x5
50x3
55x3
62.5 7x2

Pause Squat:
65x5
80x5
100x5

Deadlift:
WU
100x5
120x4
140x3
*did not complete*

DB Rows (in lbs and both sides)

70x10
80x10

Notes:
I hurt my left hand the night before boxing and had a pretty shit time trying to make a tight first which made it pretty hard to do anything, especially the deadlifts and rows so I kept this whole session pretty short and light and cut out most of the deadlifting and rowing.

Press was good though.

28/1/2013
Squat:
WU
105x5
122.5x5
142.5x5
122.5x5
105x5

Press:
WU
45x5
50x5
57.5x8

Chins:
40 reps in sets of 8.

Hamstring Curls:
3x12

Standing Cable Crunches
3x10

Notes:
Hand still kinda crappy but nothing I did today really tested it so I'm pretty happy with that.

Been awhile (well...a week) since I've been able to log!

[Twisted Elbow]

Gonna keep deadlifts and bench in my routine but it will be just speed work until smolov jr. ends. Will see how things workout.

Originally Posted by Twisted Elbow

Gonna attempt to try smolov jr. For squats and sohp. Generally it's hard for me to stick to a schedule due to work and family issues. But wiling to find out if I can make this work.

Bw: 148lbs

Starting max
Squat- 360
Sohp- 170

Smolov jr squats wk1, day 1 (70%)
135x5
185x5
250x6x6sets (work set=9000lbs moved)
Still suffering from a bad case of doms from last squat session. These felt good though. Last set was a little rough.

Smolov jr. Sohp wk1,day1 (70%)
65x5
80x5
120x6x6sets (work set=4320lbs moved)
Final set was tough. Last rep was a grinder.

Definetly feeling the pump. Will do some chin-ups and face pulls later when I get home.

[Hybrid_Killer]

Originally Posted by Hybrid_Killer

1/2/2013

Press:
40x3
40x3
45x3
52.5x3
60x1
62.5x1
67.5 4x1

Hammer Strength Rows
40kgs per side; 5x10

Deadlift:
WU
15 singles @ 130

Pause Squat
80x5
100x5
110x2
110x2
120x2

Notes:
15 singles is tiring.

From the log!