Dawn Of The Dead(Lifters) - Competiton Team Log

I was looking for a zombie picture for the OP when I found this gem:
DOTDLcargo.jpg

THIS is awesome. Where did you find it?
 
OHP (Strict)
20x10
40x10
50x5
60x5
72.5x5
50x3x10​
Push Press
50x3
60x3
70x3
80x3​
Deficit Deadlift
60x5x3
70x3
80x3
90x3
100x3​
First time I've been happy to pull off a deficit since fucking up my back, felt solid.

Deadlift
100x3
120x3
130x3
140x10
60x10​
Ten clean, slow singles at 80% of my max, really focusing on my fomr and particularly my start position. Back pump by the end was helacious.

Finished up with a bunch of cable rows, weighted planks and side bends.
 
- KB swings, KB twists, bw chin ups

dead lift
135 x 5
225 x 4
315 x 3
405 x 1
440 x 5
465 x 3
495 x 5 PR
6" blocks
405 x 1
440 x 5
465 x 3
495 x 1

- My form has gotten terrible. Looking at video of warm up reps, it seem as though I don't put much effort into arching my back. Something I scream at WC for all the time. I'll stick to the numbers I had planned for this cycle coming up, and pay more attention to form and I guess sacrifice reps in the process. If I'm still not satisfied with how it looks I'll start a new cycle with lower training maxes and build back up.

Block pulls are no bueno. I have a hard time with them. I think the issue is my longer torso. The bar was close to my knee caps, at the top of my shins, so my shins were vertical which puts my shoulders waayyyy out in front of the bar. I've noticed this in all of my DL videos, but it happens very quickly because of the speed I generate off the floor. Starting off the blocks, I don't have the luxury of that momentum, which puts me at a big disadvantage. Besides shifting my weight further back, I don't really know how to correct this problem.

Pendlay row
185 x 10
185 x 10
185 x 10

planks
135 x drop set, maybe 2 minutes, hard set
90 x drop set, with WC pushin me around a little, trying to activate what little abdominal muscle I have
175 x drop set, brutally heavy for my weak ass.

farmer walk
115 x 50'
115 x 50'
205 x 50'
225 x 15'
205 x 50'
115 x 125'

- I needed to see what 225 feels like now. It's the weight being used in the comp I'll be competing in, in April. It felt like shit lol Maybe my hands were a little tired from DLing, but my grip gave out pretty fast. The event is 225 x 80' for time so I have some work to do. Still not sure how I'll program these in. I also need to start training with the stones, which are currently buried under 3' of snow.



By the way Goon, this is some beastly work. 435x5 puts you at like 575.
 
So apparently the shirt can be purchased from Unapproved Clothing, an apparel company that sponsors strength athletes.

http://www.unapprovedclothing.com/product/day-of-the-deadlift

I want that shirt bad. But they're out of large.


By the way Goon, this is some beastly work. 435x5 puts you at like 575.

I'm doing a co-ed "crossfit total" comp with WitchCraft at the end of the month. I'll test my max there. I was thinking my attempts would look like this

Squat
400
415 PR
420

SOHP
190
200
210 PR

DL
520
550 PR
555-575 depending on how the second attempt feels

Look good, any suggestions? I'm hoping to go big on the DL. I would like to go lighter on them so I don't burn out before the DL, but I heard Rob Orlando may be competing, and I think we stand a chance of beating him, depending on what female he brings. So I'd like to total over 1150.
 
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Friday
Fri Jan 4, 2012

C2 rower + dynamic stretching

- Deadlifts
45x10
135x5
135x5
185x3
225x2
275x1
315x1
345x1
375x1
375x1
345x1
315x1

Easy. I considered going heavier but my back feels fried from MT plus I figure I'll be sore tomorrow anyway.

- Strict Press
45x8
65x6
85x5
105x3
125x1
95x5

My form is pretty sloppy on these so 105 and 125 were harder than they should have been. My plan is to do strict press every 4 weeks when I deadlift on Friday (see post 16) so it won't be really getting much work. I figure if I make good progress on my bench there will be some carryover to my press but I don't expect big things.

- Facepulls: 80 reps
 
Checking in again. I think I posted my starting maxes somewhere here but:

Deadlift: 200
SOHP: 75 (with belt)

My first lifting session of the year is tomorrow with squats and strict presses. Can't wait to get this year's (lifting) show on the road already...
 
1/4/13

Elliptical
5 minutes

Powerclean
135x2
155x1
185x1

Powerclean and push press
185x1
205x1 tied PR
210x1 sloppy PR

SOHP
135x5

CGBP
135x10
155x10
185x5
185x5
185x5
185x5
185x8
 
Do we need to video log our starting lifts or just the subsequent PRs ....?
 
Terrible session tonight, was aiming for a small PR. TheeFaulted, you can go ahead & update my SOHP as 65 Kg/143 lbs.

4 Jan

Squat volume, & max SOHP:

Squat:

100x5
120x3
+wraps:
140x3
140x3
140x2_volume PR

100x3
100x3

SOHP:

40x5/5
60x1
70xF
70xF
60x2
65x1---I guess this is my current PR, even though I have repped this multiple times in the past
40x5/5/5

Reverse Hypers:

20x10/10/10

Hanging Leg Raises:

BWx10/10/10

Really fucked off with my press, inconsistent sessions are to blame, will get onto it next week.

 
Do we need to video log our starting lifts or just the subsequent PRs ....?

Welcome, video is just for PR's, at least that's how past comps have gone. Worth noting PR's wont be counted if there is no video.
 
Here's my sloppy attempt at a push press.


EDIT: posted the video on my phone. Guess I'll have to orient it around on Monday when I'm back at the office.
 
Wee pressing session today. woke up five hours earlier than my norm and still had a pretty good session.

In kg
close grip bench press
45x10
75x3
90x4
90x4
85x6
85x6

sohp
3x50x10

dumbbell incline bench press
3x25x10
1x15x30
 
Here's my sloppy attempt at a push press.


EDIT: posted the video on my phone. Guess I'll have to orient it around on Monday when I'm back at the office.


Nice job Thee. I tend to press like you, my knees travel in front of me over my toes. We are what "they" refer to as toe pressers. Try driving the weight through your heels an driving your knees out on the way down just like when squatting. Spread the floor before the "jump". That should keep you from toe pressing, which is a huge energy drain. At least, it helps me.
 
And can we please change our avatar to the green zombie picture?! It's just so freakin cool
 
Having Two different team avatars is making my OCD itch.

My spinal erectors are fucking killing me today, as are my hmastrings and glutes.
 
Was sick for 6 days, been back working since wednesday but still only felt 70% today with lots of muccus and shit. Couldnt stay away from the gym any longer so tried to hit a light session.

SOHP
8 x 20kg, 8 x 20kg, 1 x 50kg
1 x 57.5kg, 2 x 57.5kg, 3 x 57.5kg, 4 x 57.5kg, 5 x 57.5kg, 6 x 57.5kg, 6 x 57.5kg
Did 7 x 57.5kg before getting sick but did no ladder up before then so this feels like not to much of a step back atleast, especially not feeling 100%. Built the overhead press so far with low reps, since back training after long layoff I am going to be building it up from the ground up with more rep work.

Front squats
1 x 50kg, 1 x 50kg
Was planning to do semi easy rep work on this weight but flu like pains in the joints made my wrists ache, that was it for the day.
 
1/5/13

Deadlifts: 135x5, 185x3, 225x1, 280lbs 2x10
shrugs: 135 2x10

Finally was able to get back in the gym... I'v ehad the flu all week, which included a 101-102 fever for most of the time...so, while this workout sucked horribly. It wasn't as bad as I was expecting.
 
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