The Deadicated Bar Benders: Team Log

[cheez whiz]

DL 445, up from 441.

OHP 185 twice, up from 185 for 1.

More to come.

 

[Falufalump]

Tuesday 1/8/2013
So three rounds @ 5 reps of:
Row
Clean
Front Squat
Press
Back Squat
Good morning

Weight was: bar, 75, 65.

Barbell Glute Bridge/Push Ups:
8x135x3
10/15/10

Alternating Pull Down
8x50x3

Having fun this week. Still dipping my toes into the water. I will start an actual program Sunday morning. Sweet PR's lately, team! :-].

 

[mdewey]

Today's training
Thanks Steve. I got a good perspective from taking two weeks off and rethinking many things that I do.

Wednesday

Reverse Band Box-Squat
Doubled mini bands with a parallel box
45x10
135x5
225x5
285x3
285x3
285x3
285x3
285x3
315x3
375x3
405x3 PR
315x3
315x3

 

[CrazyNutz]

Bench
Focus points from Starting Strength for today's session were; Turning hands into pronation before setting grip & Looking at the point on the ceiling where the bar should finish to keep the path of the bar the same every time.
Bar x 12
100 x 10
150 x 5 x 5, last rep of each set paused

Chins
1 x 12, 1 after most sets of other lifts, definitely starting to feel easier. Worked on lowering myself slowly for each one today.

Skull Crushers
60 x 12 x 3, +5 lbs next time
Super Setted w/
YTWLI
5 lbs x 4 x 3

Chest Supported Row
50 x 10 x 3

 

[Falufalump]

Today's training
Thanks Steve. I got a good perspective from taking two weeks off and rethinking many things that I do.

Wednesday

Reverse Band Box-Squat
Doubled mini bands with a parallel box
45x10
135x5
225x5
285x3
285x3
285x3
285x3
285x3
315x3
375x3
405x3 PR
315x3
315x3

What kind of camera do you use, and how do you set it up? You get so many angles .

Good job on the PR!

 

[mdewey]

Thanks, Falufalump! Haha yeah the angles are because I get really bored filming.

I use a Flip HD that I got for free from opening a checking account a few years ago. It's pretty stable and durable. My only qualm is that it's got 40mins of recording time at the most. I haven't reached the limit yet but I'm sure some day it'll get in the way.

 

[WitchCraft]

1/10/2013

Paused 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

Incline bench
bar x 10(close) bar x 10 (comp) bar x 10 (wide)
bar x 10(close) bar x 10 (comp) bar x 10 (wide)

Did some DB circuit with 5 lbs.

Notes: Had a long, tiring day. The university gym has some weird hours during the intersession so I didn't have much time to train today.

Also, my bench has completely stalled and it appears that I've even become weaker at this lift while my lower body lifts have gone up significantly. I've lost a few pounds from my new diet but I didn't expect it to affect my bench, and in fact, I expected the complete opposite. Weird.

 

[ssdd]

1/10
Bench: 45x5, 75x5, 95x5, 115x3
135x3
150x3
170x6

Incline Bench:
90x8
100x8
115x6

Chins: before every press set bw 10x6reps

DB Row:
75x12
75x12
75x10

Face Pulls: "55" 3x18
Cable external rotation: "5" 2x25res, 1x15reps

After watching the Dave Tate bench videos, I tweaked my setup a lot and everything felt a lot more solid. i had some parts of the setup loosen up mid set but that should get better in time.

Today

 

[NurseKnuckles]

Sorry guys! Been a little inactive since the wifey went back to work. One 2 sessions this week! Anyway, here is yesterday's workout!

Jan 10, 2012

Its been a few days since updating. The last few weeks have been pretty sporadic in terms of timing in the gym. Wifey went back to work after maternity leave so throws my schedule off a little. Next week should be business as usual.

Squat

230 4X3
175 1X8

Bench

190 4X3
140 1X8

WG Pull-ups

BW 3X4

CGBP

110 3X10

Felt teh swolz after the pull-ups and CGBP.

 

[NurseKnuckles]

Thanks, Falufalump! Haha yeah the angles are because I get really bored filming.

I use a Flip HD that I got for free from opening a checking account a few years ago. It's pretty stable and durable. My only qualm is that it's got 40mins of recording time at the most. I haven't reached the limit yet but I'm sure some day it'll get in the way.

I use a flip HD type camera as well! At first I thought I would have had trouble setting it up in my gym, but there are plenty of places, as long as people see what I am doing and not stand in front of the viewer!

Nice fucking PR on the box squats!

 

[guilineseguy]

Friday deadlift

Today was a wonderful day for some deadlifts. I seriously kicked some ass. Alot of volume but felt good and strong today so went for it.

Deadlift 70kgx5, 90kgx3, 100x3, 110kgx3,120kgx3,130x3,140x3,150x1 (just showing someone how to deadlift...then Daniel showed up so i let him warm up.) 130x3 (re warm up) 150x3, 155kgx3 160x3, 170x1

160kg for a triple is a personal best for me. 170kg also came up quite easy, so I am sure in two weeks I will pull 172.5, maybe even higher, we will see how it goes. Next week kick it back on percentage for some sets and reps, and then kick it back up. Really enjoying getting back into pulling. Missed it in the Texas Method.

deadlifts
100kgx5 x10 x10 The first set was just slow and steady, then the last two were fast and just nice. These felt great I should have done it with the first set, but you know me.

bent over row
45kgx10, 55x10, 65x10
Again just trying to climb back up, while keeping bent over, back straight , and an explosive pull from the floor.

shrug
65kg,70kg,75kg,80kgx??
Same as before just trying to keep good form and making sure it is a shrug and not some kind of spasm looking thing.

face pulls ?x10 3 sets

hyper extensions
3x10

Such an awesome workout. Felt great, no soreness, no tired as shit feeling. Just feeling of awesomeness and kick assed ness.

 

[CrazyNutz]

Squat
Focus points from Starting Strength were, rotating the hands into pronation before taking my grip, getting the upper back tight before putting the bar on my back, and keeping head and neck angle correct.
Bar x 12
125 x 7, this was supposed to be 85 lbs for another warm up set, but I'm stupid...
125 x 5 x 4

GHR
BW x 3 x 3

GM'S
Bar x 12 x 3

Definitely need to research some more write ups/videos of both GM'S and GHR, then take some form checks next week.

 

[mdewey]

CrazyNutz, I find that thinking of GMs like quarter-squats helps a little bit. Like really shallow quarter squats with your ass.

Thursday - SOHP
45x10
65x5
95x5
135x8

Dynamic BP
45x10
95x3
+miniband
95x3
95x3
95x3
95x3 CG
95x3 CG
95x3 CG

Friday - Squat
45x10
135x5
225x5
275x3
315x1
345x5 PR!

Followed by a bunch of abs stuff.

NOTES:
-So my squats this week were basically singles and dynamic work on A, triples with reverse bands to a box on B with an overload at the top, and a rep PR on C. I'm absolutely shot from this week, but I feel fantastic. I always feel like I get a lot out of squatting so hopefully I'll see some nice carryover to my deadlift.
-I have changed my squatting form considerably recently, and I love it. Low bar, more upright, with my torso dropping between my knees instead of my hips pushing back. I keep my hips closer to the bar and it puts less strain on my back.

 

[ssdd]

1/11
Squat: 45x5, 95x5, 115x5, 135x5
175x5
195x5
215x5

SLDL:
165x8
195x8
225x4
225x5 mixed grip

Almost dropped the bar during SLDL, which is one of those smooth, shiny, thickish intek bars that is also slightly bent. I used a ton of chalk and just sweat it off after like 2 reps.

225x6 SLDL wouldve been a rep PR, damn it. I thought the chalk would help but my hands sweat a ridiculous amount before. Next time I will use the nice bar. Next week will be an SLDL PR by way of periodization, not even max effort

 

[Falufalump]

Thanks, Falufalump! Haha yeah the angles are because I get really bored filming.

I use a Flip HD that I got for free from opening a checking account a few years ago. It's pretty stable and durable. My only qualm is that it's got 40mins of recording time at the most. I haven't reached the limit yet but I'm sure some day it'll get in the way.

I have a similar camera (the bloggie), that I will be using to film my lifts. Any suggestions on how to keep it upright?

The amount of PR's in this thread is off the charts.

1/11/2013
Warmed up with a variety lunges, thoracic extensions.

Bench Press
8x65, 8x75, 8x95.

Goblet Squat
8x45, 8x45
Dumbbell Three-Point Row
8x40
Squats
5xBar, 5x95 (Front squatted this), 5x115, 3x135
Step-ups
5 minutes.

Program starts on Sunday, so this was the last of the funky, random workouts.

 

[Obscure Terror]

Sunday 13/01/2013
Squat Intensification phase, 10's wave

Chins BW hammer grip
5x5(+3 negatives) between squat warmups

Squat
Warmup: Barx5, 40kgx5
Work: 62.5kgx5, 70kgx5, 77.5kgx2x10(belted), 77.5kgx12

Bench 5/3/1
Warmup: Barx5, 30kgx5, 37.5kgx5, 47.5kgx3
Work: 60kgx3, 65kgx3, 67.5kgx3

RDL
67.5kgx8, 77.5kgx8, 90kgx6

DB Rows
36kgx10, 10, 10, 10, 9

Intensification phase is right. This felt easier than the 5x10 week though, wanted more reps on the final set but left 2 in the tank for squats. Bench was nice and powerful, RDL's weren't awful, and I got angry at the DB rows. Lots of volume overall, plenty of work done.

I ate a roast lamb dinner after this, with bakewell tart and custard while watching Apollo 13. Sleepy.

 

[ssdd]

Sounds like a good time afterward PF

1/13 SOHP: 45x5, 55x5, 65x5, 80x3
90x3
105x3
115x6

Close Grip Bench:
105x8
125x8
140x6

Chins: before pressing sets BW 10x6reps

Seated cable row: "65" 3x12

Skipped the accessories today. I drank 3L of gatorade after training on friday night and couldnt sleep until 4am afterward, then woke up at 8. Yesterday was a friends birthday and the same sleep hours went into effect. Should sleep well tonight.

 

[WitchCraft]

Good stuff in here everyone!

1/13/2013

Warm up: kettlebell swings

Deadlift
135 x 5
155 x 3
175 x 3
185 x 2
200 x 1
200 x 1
200 x 1
200 x 1
200 x 3 rep PR

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

Ring rows
BW x 10
BW x 10
BW x 10

Notes: Pre-workout cheat meal was belgian waffles and an enormous side of corned beef hash. Its worth noting.

 

[mdewey]

Great job getting yourself into the gym to train despite the fatigue, ssdd.

 

[Falufalump]

1/13/2013

Cleans:8xbar, 6xbar, 4xbar
Press:8xbar, 6xbar, 4xbar
Front Squat:8xbar,6xbar,4xbar
Bench:8xbar, 6xbar, 4xbar

I also did a bunch of carries and mobility exercises as fillers during my rest periods. A short, sweet workout for me. That has me looking forward to the coming months of training.

I am envious of lamb roasts .