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Deadlifts and milkshakes

Thanks Moose!

12/21/2012

Squat
bar x 10
65 x 5
85 x 5
95 x 5
105 x 5
135 x 3
145 x 3
150 x 2
155 x 1
155 x 1
155 x 1
155 x 1
155 x 4

Good morning
bar x 10
65 x 10
75 x 7
75 x 7
75 x 7

Press
bar x 10
50 x 5
55 x 3
65 x 1
65 x 1
65 x 1

Timed DB press
5 lbs. x 1:00
5 lbs. x 1:00

Plank
+10 x 0:30

Notes: Wanted to beat my rep PR on the squat, but got one less than my PR. I'll take it considering the crap I've gone through this month.
 
Congrats on the new job! That's exciting :-) and nice work on squats, i'm jellyious. Keep up the good work!
 
12/23/2012

Deadlift
135 x 5
155 x 3
175 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 6 rep PR

2" deficit deadlift
140 x 5
140 x 5
140 x 5
 
Great work WC! Wasn't 155 squat a 2 rep max for you a few months ago?
 
catlady said:
Congrats on the new job! That's exciting :-) and nice work on squats, i'm jellyious. Keep up the good work!
Click to expand...

Thank you catlady. I'm jellyious of your press!

mdewey said:
155x4?

Hell yeah.
Click to expand...

:)

Tankimus said:
Great work WC! Wasn't 155 squat a 2 rep max for you a few months ago?
Click to expand...

Thanks Tank! Yes, it was my 2 rep max. My squat is really moving lately.

12/24/2012

Bench
Bar x 10
65 x 5
75 x 5
85 x 5
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5+ F

Notes: A little behind on my logging. I'm staying at my parents for the holidays and don't have access to the computer most of the time.

I've been training at a pretty cool gym called Long Island Strength and Conditioning. It only costs $5 to train per day and has all the equipment you could possibly need. I've even competed with the owner in April which was really awesome. I bought my Mom a membership there for Christmas and hoping she continues to train there.
 
12/27/2012

Bench
bar x 10
65 x 5
90 x 5
95 x 3
100 x 2
105 x 1
105 x 1
105 x 1
105 x 1
105 x 2

Press
bar x 10
50 x 5
50 x 5
50 x 5
50 x 5

Banded tricep extensions
Total 75 reps
 
12/28/2012

The gym was cold and empty so I did some sprints and jogged the perimeter to warm up.

Squat
bar x 10
65 x 5
85 x 5
105 x 3
115 x 3
135 x 3
145 x 3
150 x 2
155 x 2
155 x 2
155 x 2
155 x 2
155 x 2

Good mornings
bar x 10
65 x 7
75 x 5
75 x 5
75 x 5

Ab mat
x 15
x 15
x 15

Tried to use the GHR but there was way too much pressure on my bad knees. Any way this can be adapted for feeble knees?

Notes: Squats were hard today. Grinder after grinder.
 
12/30/2012

Deadlift
80 x 5
135 x 5
175 x 3
170 x 1?
190 x 1
190 x 1
190 x 1
**belted**
190 x 1
190 x 6 rep PR

2.5" Deficit Deadlift
145 x 5
145 x 5
145 x 5

Banded pull ups
x 10
x 10
x 8
Chin ups
x 10

Planks with chains added
Did a few sets of 3 trying to go for a minute but would collapse 1/3 of the way through

Notes: Busted my ass today. I want to continuously work this hard on all training days.
 
Solid progress since your come back from the near-dead.

I showed a female friend of mine your log as an example of a girl doing strength training. She saw a couple of the vids on the first page and said "I like her body, I expected she would be fatter".

Btw, I somehow missed those fa... "progress" pics.

dat-ass-pikachu.jpg
 
miaou said:
Solid progress since your come back from the near-dead.

I showed a female friend of mine your log as an example of a girl doing strength training. She saw a couple of the vids on the first page and said "I like her body, I expected she would be fatter".

Btw, I somehow missed those fa... "progress" pics.
Click to expand...

Ha, thanks miaou! I'm glad I can be an example of how someone can lift and have their physique barely change at all lol I've always loved the surprised look people have when they find out I compete in powerlifting.

Glad you uh...enjoyed the photos.


kotriz said:
solid progress WC, keep it up!
Click to expand...

Thanks!
 
12/31/2012

Happy New Years! Cheers to a healthier and stronger year.

Bench
bar x 10
55 x 5
65 x 5 (paused)
85 x 5 (paused)
95 x 5
95 x 5
95 x 5
95 x 5
95 x 8 rep PR

Press
bar x 10
50 x 7
55 x 5
60 x 1
60 x 4 rep PR
55 x 5
55 x 5
55 x 5

Banded tricep pushdowns
total 75 reps or something

AB Mat
x 10, 10, 10

Notes: My overhead press is BAD. Real bad. Not only am I just very weak at this movement, but my form is terrible.
 
1/2/2013

Warm up on treadmill (less than 2 min lol)

KB swings with 10 lbs

Squat
bar x 10
65 x 5
85 x 5
105 x 5
115 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 7 rep PR

Press
bar x 5
**paused the last rep of each of the following sets*
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

Supersetted GMs with Press, same weight for 5 sets

Assisted pull upd
-70 x 5
-70 x 5
-70 x 5

Decline abs
BW x 12, x 12

Supported leg raises
BW x 10

Notes: I fucked up my new diet and missed a lot of meals/snacks therefore I was on a huge deficit today. Felt shaky, nauseous, and tired. Still got a rep PR but I could of gotten more on a full-belly day.
 
yeah, if you're going to be on a deficit (I'm actually always on a slight deficit unless I do a carb-load meal) or even on maintenance with lower carbs, one of the elements that makes it doable is consistency. I often think that's more of a psychological thing than a physical one. Basically, you place consistency with regular feedings at a higher priority than almost anything else--unless a loved one is in serious freaking trouble or something of a similar magnitude goes down, you have no higher priorities than making sure you're eating what you need when you need it. If you don't, things may get hard, and then you'll be discouraged and feel like crap, and decide this way of caring for yourself isn't for you, that it's easier to do whatever--you can't think like that, and I know you won't. If you want your diet to aid progress as a powerlifter, you take it as seriously as your lifting. Sorry, I'm totally blithering on here, but this is meant as encouragement. You saw what happened and how you felt when you didn't get into your body what you needed to get into it, and use that as a reminder to be vigilant because it's going to make your lifting go better. And it WILL. And you will be happy and there will be puppies and stuff. Yay!

You did a lot of work yesterday and it all looks really good--you're putting in the time. Go WC!
 
Babyeater said:
yeah, if you're going to be on a deficit (I'm actually always on a slight deficit unless I do a carb-load meal) or even on maintenance with lower carbs, one of the elements that makes it doable is consistency. I often think that's more of a psychological thing than a physical one. Basically, you place consistency with regular feedings at a higher priority than almost anything else--unless a loved one is in serious freaking trouble or something of a similar magnitude goes down, you have no higher priorities than making sure you're eating what you need when you need it. If you don't, things may get hard, and then you'll be discouraged and feel like crap, and decide this way of caring for yourself isn't for you, that it's easier to do whatever--you can't think like that, and I know you won't. If you want your diet to aid progress as a powerlifter, you take it as seriously as your lifting. Sorry, I'm totally blithering on here, but this is meant as encouragement. You saw what happened and how you felt when you didn't get into your body what you needed to get into it, and use that as a reminder to be vigilant because it's going to make your lifting go better. And it WILL. And you will be happy and there will be puppies and stuff. Yay!

You did a lot of work yesterday and it all looks really good--you're putting in the time. Go WC!
Click to expand...

Thanks Janis! I think the hardest part about this diet is that it is so very different from how I was eating before. By the time I had started training today, I realized I had only eaten one meal. And normally that'd be fine for me because my one meal would be packed with calories, fats, and carbs. Now I'm eating chicken, veggies, eggs, and beans and forgetting that I can't eat just that and expect to feel fine all day without eating again. I just need to be better about mapping out my meals and not skipping anything.
 
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