The Deadicated Bar Benders: Team Log

[WitchCraft]

I like the avatar!

1/3/2013

Warm up: kettle bell swings

Paused Close-Grip Bench
bar x 10
65 x 5
85 x 5
95 x 3
100 x 2
100 x 2
100 x 2
100 x 2
100 x 2
100 x 5 (tng)

Press
bar x 10
50 x 4
50 x 4
50 x 4
50 x 4
50 x 4
50 x 4
50 x 4
50 x 4

EZ Rippetoe extensions
20 x 15
30 x 15
30 x 15
30 x 15

Supported leg raises
BW x 15
BW x 15
BW x 15

Lat pulldowns
40 x 12
60 x 5
50 x 5
50 x 5
50 x 5

Rope tricep pushdowns
20 x 15
30 x 15
30 x 15
30 x 15

Did some med ball rolling while waiting for Goon to finish up deadlifting.

Notes: Was supposed to do use 105 for those work sets but didn't realize I misloaded the bar until AFTER I had finished benching and was taking the plates off. Well, at least it felt really easy!

 

[Falufalump]

Here are my current Press and Deadlift 1RPM as of the 1/2/2013 workout :-]. Open to any tips or critiques, especially on dat Press.

 

[guilineseguy]

I should also add my 170kg deadlift is with a belt, I am pretty sure I didn't mention that. And I just read that I should (I should have already knew that though) Press no belt

 

[NurseKnuckles]

From teh logus!

Jan 3, 2013

Squat (Warm-up for Deads)

45X5X3
135X5
155X5
175X5

Deadlifts

315 3X3

Press

135 4X3
95 1X10

Row

180 4X3
115 1X10

 

[ssdd]

1/4/13
3min stationary bike
Squat: 45x5, 95x5, 115x5, 135x5, 165x3, 185x3, 205x3
235x1
235x1
235x1
235x1
235x1

SLDL:
135x10
165x10
195x10

Hanging leg raises: bw 3x12reps

Todays stuff. The wagon wheel AV is cool, Id like to see it with panterafan's suggestions too

 

[ssdd]

Here are my current Press and Deadlift 1RPM as of the 1/2/2013 workout :-]. Open to any tips or critiques, especially on dat Press.

Try lifting your elbows so they are pointed straight forward, like rack position of a clean, then just press from there. Try to keep your elbows somewhat in, not flared out while you press; not that I can see their position from that angle. That always helps me generate more power for some reason. If I start the lift the way you did it feels harder and I cant press as much. See if those cues help at all. Some people prefer to start the way you do.

The DL looks ok. Are you using double overhand grip? Chalk? I can always pull more with chalk and mixed grip.

 

[WitchCraft]

Here are my current Press and Deadlift 1RPM as of the 1/2/2013 workout :-]. Open to any tips or critiques, especially on dat Press.

Looks good!

For the press, you spend a lot of time holding the bar before you press which wastes a lot of energy. Try and just unrack it, hold it for a second, get your elbows up and press.

Deadlift looks good and easy! Your hips rise a little faster than your chest. Keep your chest high and maybe drop your hips a little.

Nice job overall!

 

[guilineseguy]

Friday deadlift day
I had some side pains last week after testing my max for the comp. And I didn't pay too much attention to it, although it did start to hurt if i was standing too long. But it went away after a few days. But I definitely felt that again tonight. So I think I may have a slight tear in my oblique muscle on the right side. So I will just have to be careful of that. Maybe back on the squat and deadlift weights if it is a problem next week. It will get a week break during spring festival. (Everything closes down for at least a week here. But I will be walking around stuffed out of my mind for a week)

Deadlift (70% of 1rpm....which I totally spaced on, you'll see)
80kgx5, 100x3, 130x3, 150x3. When I got to 150 I realized I had went higher than I was supposed to, and went down to where I was supposed to be.
120kgx3 5 sets.
I was gonna do 5's this week.But figured threes where good enough once i noticed that pain had come back.

bent over row 40kgx10, 50x10,60x10.
I am getting back into working my back. Texas Method had less deadlifting than I like, and my numbers reflect it. but 60 was pretty good, and still nice and bent over, straight backed.

shrugs 60kgx? 70x? 2 sets
Again just trying to work with a moderate weight, and focusing on form.

I also did both of these strapless this time. I usually strap up for the assistance. But not anymore...my grip will appreciate it.

back extensions 3x10.

assisted pullups. 3x10
I SUCK at pull ups, so I want to get better, this and dips...but my shoulder really hurts when I do dips. It feels like something is being pulled apart in there. But I did 3 or 4 of them wednesday and it wasn't too bad.

And that was it for today. It sucks training here in winter. Especially this winter, its been cold here (It will snow tonight) And the gym isn't heated, in fact my brick and concrete apartment is also freezing. So getting up and going SUCKS. But once I warm up and start getting warm it is all good. Makes the workout go slightly faster as well. I don't want to cool down and start feeling cold. Over the next few days I'll go back over this and last weeks workouts and figure out what I am going to do for next week. And make sure I am improving on what I did last week. Gonna cycle percentages for a while and see how it goes. This time I am sticking to it as well. As long as it works.

 

[cheez whiz]

Avatar looks pretty good actually. Could you try it with the one handed deadlift picture just for shits and giggles?

EDIT: Also can you put a drop shadow on the text to make it stand out...

How big in pixels is the plat avatar? I'll make one for you, since I only made the current one in 100 x 100. I don't have a lot of time to play with different pictures, so I hope the wheel one will suffice.

 

[Falufalump]

Try lifting your elbows so they are pointed straight forward, like rack position of a clean, then just press from there. Try to keep your elbows somewhat in, not flared out while you press; not that I can see their position from that angle. That always helps me generate more power for some reason. If I start the lift the way you did it feels harder and I cant press as much. See if those cues help at all. Some people prefer to start the way you do.

The DL looks ok. Are you using double overhand grip? Chalk? I can always pull more with chalk and mixed grip.

I did use double overhand, no chalk. Currently, since I haven't hit the iron in a long time, my grip is not a problem so much as my overall, "horsepower." This is a good reminder that I should buy one of those chalk bags for the months down the line though.

Thank you for the tips on the Press, I will use that :-].

Looks good!

For the press, you spend a lot of time holding the bar before you press which wastes a lot of energy. Try and just unrack it, hold it for a second, get your elbows up and press.

Deadlift looks good and easy! Your hips rise a little faster than your chest. Keep your chest high and maybe drop your hips a little.

Nice job overall!

Good point about the press. I will work on that. I think it is similar with the deadlift, that is why you see me setting up and standing back up so many times. I think once you address the bar, the lift should occur as soon as possible. Especially in the deadlift where you are in a stretched position, and hanging out could be decreasing power availability (minimizing the stretch shortening cycle, perhaps?).

My hamstrings, today, are agreeing with you on needing to keep my chest up more .

 

[mdewey]

Hey team. Here's my training for Friday.

Friday

Reverse band low-box squats
Specs: four 45 bumpers stacked, with double looped mini bands. Zero (bands are slack) at the top, and I'm estimating it takes off anywhere from 60-90lbs from the bottom. Anyone with an eye for this, lemme know.
45x10
135x5
225x5 (added bands)
275x3
275x3
275x3
275x3
275x3
315x2
365x2 PR Only because this is my first time doing these. Felt goooood.
315x2
315x2
315x2

Powerclean
135x1
165x2
185x1

Dynamic Bench Press
Specs: Mini band looped around bottom of bench.
45x10
95x3
95x3
95x3
95x3
95x3
-Close Grip-
95x3
95x3
95x3
95x3
95x3

Bro Bench
135x20


Then some standing abs. Damn was I sore today. Can't wait for next week.

 

[mdewey]

Try lifting your elbows so they are pointed straight forward, like rack position of a clean, then just press from there. Try to keep your elbows somewhat in, not flared out while you press; not that I can see their position from that angle. That always helps me generate more power for some reason. If I start the lift the way you did it feels harder and I cant press as much. See if those cues help at all. Some people prefer to start the way you do.

It helps you generate more power because you are both using your lats as a "shelf," and, more importantly, generating torque with the rotation of your elbows.

 

[Obscure Terror]

How big in pixels is the plat avatar? I'll make one for you, since I only made the current one in 100 x 100. I don't have a lot of time to play with different pictures, so I hope the wheel one will suffice.

It's 135x135...

 

[WitchCraft]

1/5/2013

Went for a 2+ mile walk with my dog in town this morning. It actually made me tired for squats :redface:

Warmed up with supermans, OH squats with PVC pipe

Squat
bar x 10
65 x 5
85 x 5
95 x 5
105 x 5
135 x 3
145 x 3
155 x 2
160 x 1
160 x 1
160 x 1
160 x 1
160 x 3 rep PR

Press
bar x 5
50 x 5
55 x 5
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3

Did some light glute bridges, my sacrum is still bothering me a little.

 

[NurseKnuckles]

Are people posting every workout in here? I figured since I Press and DL on the same day I would keep my log updates here to a minimum. No use clogging things up in here...

 

[Obscure Terror]

Are people posting every workout in here? I figured since I Press and DL on the same day I would keep my log updates here to a minimum. No use clogging things up in here...

Hard to say, my Squat and Bench training definitely will assist my DL and OHP so I thought to log it. Otherwise I'd only be logging in here once a week, suppose it's up to WC what she thinks. Logging all the sessions would boost traffic in and out.

Sunday 06/01/2013
Bench Accumulation phase, 10's Wave

Bench
Warmup: Barx5, 30kgx8, 40kgx8
Work: 45kgx4x10, 45kgx15

Squat 5/3/1
Warmup: Barx5, 47.5kgx5, 57.5kgx5, 70kgx3(belted up)
Work: 87.5kgx5, 92.5kgx5, 100kgx5

Incline Bench
32.5kgx10, 40kgx10, 45kgx10

Kroc Rows
36kgx12, 10, 10

Bench was a breeze, the AMRAP was maybe 2 reps shy which is a big jump in volume. I'm finding that my CNS is taking a hammering from these volumes, I was shaking on the Incline stuff. Squats felt light, except for 92.5kg where form got a little goofy but all the other reps were quality, don't think my belt was tight enough for the 92.5kg. Did 3 sets across for Krocs after last week, could have maybe done a set to failure of around 16 so strength came back here. It's becoming more apparant that the first workout I did on Juggernaut I was not physically well, but I got the work done and set a rep PR. I don't feel like I'm doing enough right now but each set of work is relatively tough, and these reps will pay dividends later.

 

[WitchCraft]

It's up to you guys what you want to do. The log is meant to be a record of everyone's training and to get feedback, so I don't think it 'clogs' anything up.

If people just want to post their PRs, that's fine. And if people want to log every workout, that's fine with me too.

 

[ssdd]

So, 6 out of 8 bars in the gym are bent, I used one of the least bent ones, does that count?

1/6
SOHP: 45x5, 55x5, 65x5, 80x3
90x5
100x5
110x8

Close Grip Bench:
95x10
105x10
120x10

Chins: before every press set bw 10x6 reps

Seated Cable Row:
"65"x12, 65x12, 65x11

Face Pulls: "55"x15, 55x15, 55x18
Cable external rotations: "5"x25, 5x25, 5x10
DB elbow supported external rotations: 10x15, 10x17
Machine rear delt fly: "75"x20, 75x15, 75x15

Done in under an hour

 

[NurseKnuckles]

It's up to you guys what you want to do. The log is meant to be a record of everyone's training and to get feedback, so I don't think it 'clogs' anything up.

If people just want to post their PRs, that's fine. And if people want to log every workout, that's fine with me too.

Sounds good.

I actually liked logging everything, however I was just not sure what our culture would be in hurr...

 

[WitchCraft]

1/6/2013

Deadlift
105 x 5
105 x 5
155 x 5
175 x 3
185 x 3
190 x 2
190 x 2
190 x 2
190 x 2
190 x 7 rep PR

2" Deficit deadlift
150 x 3
150 x 3
150 x 3

Band assisted pull ups
x 10
x 10
x 10
x 10
x 10

Notes: Feeling strong!