Dawn Of The Dead(Lifters) - Competiton Team Log

[Twisted Elbow**]

Felt strong as fuck today. Was gonna be a heavy bench session but decided to focus that energy on the push press to help the team out.

Bw: 148lb

De bench
12x3@155
These weren't bad. Good speed. Couple reps got lazy.

Push press
125x5
140x5
160x10
175x1
195x1 10lb pr
205x1 10lb pr

Pull/chin ups
50 reps total.

195lb push press 10lb pr


205lb push press another 10lb pr

195 went up pretty good i thought. decided to try 205. Stability was a little shaky. I felt I locked out 205 but not sure. What do you all think? If good that's a 20lb pr to add to my total.

 

[mmafreedom]

That looks good to me. Congratulations bro!

 

[TheeFaulted]

Worked at the gym today. Was going to fit in some cardio but I had my boots on and had planned for my wife to bring out my shoes with my lunch. Wife forgot my shoes. So I decided to bro it up for the first time in years.

1/5/12

Tricep pushdown
80 3x10

Standing EZ curl
75x12
70x10
65x10

Skullcrushers
45 3x12

Preacher curl
45 3x10

 

[Gfreak]

In case anyone cared. This is the deadlift program I'm currently running, and I"ve ran it once before (this is what I used to hit 405) So it definately works, at least for me that is. hah.

Anyways, http://www.weightrainer.net/spreadsheets/deadnotes.html

I believe I skipped weeks 3 and 8 though.. the high rep days suuuuck though lol.

 

[eastNYgoon138]

log push press from blocks
log x 5
105 x 5
125 x 5
145 x 5
160 x 5
170 x 5
180 x 5
180 x 5
170 x 5
160 x 8

- Pressing the log doesn't bother my shoulder at all. When my hand is fully pronated and I try to press is when I experience some discomfort. But the neutral grip seems fine, for now. I applied a generous amount of Blue Heat to my right shoulder, pec, trap etc., just that general area. Couldn't do anything for a warm up unfortunately. Face pulls and pull up are a bit painful so I did more warm up sets than I normally do to make up for that. Took it easy, obviously didn't push the reps.

FatGripz band tricep pushdown
1 band x 25
2 band x 20
3 band x 10
3.5 band x 10
3.5 x 10
drop sets
3.5 x 5/2.5 x 15/1.5 x 20/.5 x 25
3.5 x 5/2.5 x 10/1.5 x 20/.5 x 25

- Can't do much for assistance now, so I picked a movement I knew wouldn't hurt and banged out a million reps

 

[Hybrid_Killer]

First one of the year!

So the first lifting performed of 2013:

Squats:
WU
90x5
110x4
130x3
142.5x2
147.5x1
157.5x1
167.5x1
122.5x5 (paused)

Press:
*shoulder dislocations*
bar x lots
42.5x5
50x5
55x6
50x5
42.5x5

Hamstring Curl
'55' @ 3x12

Pulldowns:
'100' 26+16+8= 50 reps.

DB Front Raises:
15(lbs)x40 (20 per side)

Notes:
1. My lower back still feels crappy even after almost a week off. Just feels a bit tweaked/fragile. The top single at 167.5 should have been relatively easy but it was a struggle with the slight back pain. Will reduce my working max for the squat by around 5kgs/10lbs.

Also, because of this, I did hammie curls instead of GMs and I might keep it that way for now.

Everything else was solid.

 

[RukshawM4st3r]

01/04/12 Friday

Squat STRIKE 2
5x45x3
5x95
3x135
2x185
1x225
3x315<workset (1-3 OK, 4 MISS, 5 DNA)
3x315<workset (1-3 OK, 4 MISS, 5 DNA)
1x315<workset (MISS)

Press STRIKE 1
5x45x2
5x65
3x115
2x115
4x155<workset (1-4 OK, 5 MISS)
5x155<workset (1-4 good, 5 slow)
3x155<workset (1-3 good, 4 MISS)

Deadlift
5x135x2
5x185
3x225
1x275
3x315<workset (1-3 poor, 4 MISS, 5 DNA)
[YT]n7u77wwpbJ8?list=UUaVMthPUe-XDs6WXYdtYlIw[/MEDIA]

FUCK, what a horrible workout. I drank some NO Explode before and I swear to god that garbage has the opposite effect for me


I need help with my deadlift, christ.

 

[mmafreedom]

Today I was coming off a massive day of hung over feasting so thought I'd make the most of the extra calories and have a double session day.

Weight in KG
AM SESSION
Sohp
20x10
40x4
50x2
60x1
65x1
70x4
70x3
65x5
65x4
60x6
60x6
Klokov
40x10
40x9
dumbbell incline bench press
25x10
20x10
Tricep pushdowns
40x10
40x10
Face pulls
5x20x20

PM SESSION
Deadlift
20x30
60x4
100x2
140x1
160x1
170x1
180x1
180x1
160x2
160x2
140x5
140x5

Shrugs
5x180x10
Rows
2x50x10
hypers
2x10x30
Ab crunch machine
3x70x20
Cable crunch
2x63x20
Crunches
2xBWx50
stretching
5 mins

 

[Twisted Elbow**]

Bw: 150lb

Low box squat+mini ~70@top/~55@bottom
Barx5 ~115/~100
140x5 ~210/~195
190x3 ~260/~245
210x3 ~280/~265
230x3 ~300/~285
250x2 ~320/~305
270x2 ~340/~325
290x1 ~360/~345
300x1 ~370/~355
310x1 ~380/~365 5lb pr
Squats were good

3" deficit deadlift+monster mini ~72.5@top
140x5 ~212.5
190x3 ~262.5
230x2 ~302.5
260x1 ~332.5
290x1 ~362.5
320x1 ~392.5 5lb pr
Without band
340x1
360x1
370x1 5lb pr
375xfail grip failure prevented me from locking out
Good sets. 375 ripped out of my left hand as I was just near lockout. I'll get it next time

Short on time. Assistance I'll try to do after work. Good day

6 torn calluses on left hand.

 

[krellik]

Hup 80% today after flu so wanted what i failed to do saturday...

8 x 20kg
8 x 57.5kg (hit rep goal)
1 x 60kg
2 x 60kg
3 x 60kg
4 x 60kg
For not feeling to awsome this was good unfortunately that drained the life out of me.

Frontsquat
1 x 60kg
Either its flu related or my wrists got weaker during my sickness, pity next month is suposed to be focused on the fronts, if this dont feel better this week I need to replan

Squat
1 x 90kg
2 x 90kg
3 x 90kg
4 x 90kg
4 x 90kg

Bent over rows
10 x 67.5kg
Felt like shit, session over.

All in all descent for a sesssion I did not feel to great...

 

[DrBdan]

Monday=Bench Day

Mon Jan 7, 2013

C2 rower, dynamic stretching, DCSW

- DB Bench
17.5x10
25x8

- Bench
45x8
75x6
95x4
115x2
140x2
160x8 (+2 reps, add 2.5 lb)
165x6 (new 6RM)
145x3
145x3
145x3

Felt pretty good. Instead of doing one higher rep backoff set I'm going to do 3 triples with roughly 90% of my top set. This is recommended in the APRE documentation I've read and it also makes sense for my situation because I can make sure they are all good, fast reps.

Chins: 30 reps total.

 

[TheeFaulted]

1/7/13

DL
135x5
225x3
315x3
360x3
405x3
450x1

Dimel Deadlifts
225x8
135x8
135x8
185x8

Push Press
185x2
185x2
185x2
185x2
135x5

Tried out some Dimel deadlifts for the first time tonight. They went fine, though I started a bit heavy at first.

Also tried to work on my push press which is a mess. I'm still driving off my toes, so I worked hard on that. I think my biggest issue is flexibility. I don't have the flexibility to rack the bar, so when I begin to dip down into a squat I can't go very deep and start to dump forward. I think if I can work out the form issues, my push press should increase quite a bit.

 

[mmafreedom]

Going to try playing around with some variation of a press and some variation of a pull every day. Will keep the volume low from today onwards (cutting out accessory work mainly) and see how my results go.

AM SESSION
Front Squat Off Pins - 3 inch above parallel
20 kg x 10 reps
60 kg x 4 reps
80 kg x 2 reps
90 kg x 2 reps
100 kg x 2 reps
100 kg x 2 reps
95 kg x 3 reps
95 kg x 2 reps
90 kg x 3 reps
90 kg x 3 reps
85 kg x 3 reps
85 kg x 3 reps
Behind the Neck Push Press:
20 kg x 10 reps
60 kg x 3 reps
10 x 80 kg x 3 reps

PM SESSION
Face Pull:
4 x 20 kg x 25 reps
Chin-Up:
5 reps
3 reps
5 reps || weighted || 30 kg
5 reps || weighted || 30 kg
8 reps || weighted || 15 kg
8 reps || weighted || 15 kg
10 reps
10 reps
Hammer Dumbbell Curl:
20 kg x 10 reps
15 kg x 10 reps
Walking (treadmill):
0:20:30 || 1.5 km || 133 BPM || 15 %

 

[Kinglee]

Defecit deads:

8 Jan

531-Week1 Wave 10-1 " Defecit DL:

120x3
120x3
140x8

-RDL: 120x4/5

DB Arnold Press:

14 Kgx10/10/10

-Still going light, as DOMS was silly last week, no belt, just to try something different out.

 

[Twisted Elbow**]

Bw: 150lb

Bench
100x5 (warmup)
125x5 (warmup)
150x3 (warmup)
165x5
190x5
215x11 rep pr
+2 rep pr on top set. Benching was smooth and fast.

Paused bench
5x2@ 185
Did these just for the hell of it.

De push press
8x3@125
These were fast. Still floating the bar. Tried a higher shoulder rack position and couldn't get comfortable. Will have to experiment more( different grip? Maybe)

Pendlay rows
3x10@135

Band face pulls
3x10

Good day. Benching felt awesome. I believe the bands have helped some, to what degree I don't know. But I feel the speed has helped push through any sticking points.

Feel teh pump

 

[eastNYgoon138]

- KB swings, KB twists, easy face pulls

"bamboo bar" press
bar + 10s x 10
bar + 10s x 10
bar + 10s x 10

- KBs hanging from mini bands. Weight is per KB. 10s = 20-lbs KB weight.

press
95 x 5
135 x 5
160 x 5
170 x 5
170 x 5
150 x 5
130 x 10

- All sets were tough because I was pressing a lot slower than I normally do. Really babying the shoulder. I didn't feel any pain, but I wasn't going to take any chances by pressing explosively like I normally do. So the sets at 170 were pretty challenging because of the lack of speed. Messed up and missed my first work set, like a jerk.

"bamboo bar" press
bar + 25s x 10
bar + 25s x 10 too heavy
bar + 10s x 10 too light
bar + 15s x 10 just right
bar + 15s x 10
bar + 15s x 10

decline sit up
bw x 30 side to side
+25 x 15 straight
+25 x 15
bw x 15

cable machine v-bar push down
pyramid style, lot of sets, some with a band added, big drop set at end

 

[mmafreedom]

In kgs

AM SESSION
Bench press
20x10
60x6
80x2
90x1
Paused
3x92.5x3
3x85x5
CGBP
2x60x10
Incline dumbbell bench press
2x25x10
Dips
2xBWx10

PM SESSION
Rack pulls
20x10
60x4
100x2
140x1
160x1
180x1
200x3
200x3
190x1
160x5
160x4
150x5
Hypers
BWx50
Treadmill
30 mins, 15 incline, 2.07, 135bpm

 

[TheeFaulted]

In kgs

AM SESSION
Bench press
20x10
60x6
80x2
90x1
Paused
3x92.5x3
3x85x5
CGBP
2x60x10
Incline dumbbell bench press
2x25x10
Dips
2xBWx10

PM SESSION
Rack pulls
20x10
60x4
100x2
140x1
160x1
180x1
200x3
200x3
190x1
160x5
160x4
150x5
Hypers
BWx50
Treadmill
30 mins, 15 incline, 2.07, 135bpm

How high was the rack set at for the rack pulls? Above your max for two sets of triples is some serious work on rack pulls.

 

[Keosawa]

How's the bamboo bar imitation working for you, goon?

 

[eastNYgoon138]

How's the bamboo bar imitation working for you, goon?

Well, it warmed me up really well. I was surprised how hard it was with just 25s. My shoulder feels good today. Don't know if it was the "bamboo bar" or maybe just because I got some blood moving in the area. Ooooor maybe the bamboo bar helped the blood flow. hhhmmmmm

I read a little about the PVC version and it sounds like it bends way too much.