It’ll be nice to see you break records in 5 weeks.
I’ve never tried a bench shirt before, I’m interested in following your progress.
Dave, my only worry is that it took so long to get here. I worry that I will not fully break it in. WABDL does not have a raw division, so it helps having gear.
2/10/14
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 415 x 2, 465 x 2, 515 x 2
Power Shrugs:
3 sets x 5 reps x 415
Underhand Lat Pulls:
4 x 10 x 110
DB Shrugs:
4 x 30 x 100
Seated Leg Curls:
4 x 12 x 130
The final deadlift set was a stange one. I could not lock out on the first rep. I then got really pissed. I set the bar down, cussed myself out for about 20 seconds and jumped on it again. The second rep was strong, and it locked out. I think I did not set up mentally on rep number one. I’ll start attempting singles for the next DL day.
Also, last night I mailed off my entry form, and made hotel reservations for the March 15th contest. So it looks like I’m locked in. It’s high gear for the next month.
2/11/14
CG Floor Press (Smith Machine):
135 x 20, 225 x 10, 275 x 10, 295 x 10, 315 x 10, 335 x 10
Straight Bar Press Down:
5 sets x 20 reps x 115
One Arm Extensions:
30 x 10, 35 x 10, 40 x 10, 45 x 10
Reverse Rope Pull Down:
4 x 12 x 100
Kickbacks:
4 x 10 x 30
DB Curls:
40 x 10, 45 x 10, 50 x 10, 55 x 10
The good news is my weight is heading in the right direction. I’m only seven pounds over. I was a little drained for the workout this morning. DL took something out of me, and I didn’t sleep well. Even though the presses were on the Smith Machine, 335 was a lot of weight. Therefore, the depth was not what the other sets were. I could still feel it however.
Looking forward to the next month of preparation and seeing the results.
Thank you sir. After today, I’m really fired up!
2/14/14
Military Press:
6 sets x 5 reps x 95
Bench:
45 x 20, 135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1
New Fusion Shirt:
365 x 3 (five inches from touch)
425 x 3 (three inches from touch)
475 x 1 (one inch from touch)
500 x 1 (touched)
405 x 1 (one inch from touch)
Raw:
275 x 3
225 x 10
Svend Press:
4 x 25 x 3 plates
It was a great day! My plan was to bench on Saturday. I was going to drag my son to the gym with our boards. His school, however, is holding a 10th grade retreat today and tonight. He’ll spending the night at school, and getting out at 0800. I figured he would be in no mood to help the old man
I enlisted some help from guys at the gym. My goal was to continue breaking in the new shirt, and being able to touch. I worked to 500. I forced it down, and touched my chest. On the way up I felt a feeling of warmth over my body. I think more or less blacked out. I pushed it up to lock out. My spotters said they gave me about 20% help. To be honest, I felt nothing.
I’ve been benching without my belt. This is causing the shirt to ride up on my throat as I bench. I think at 500 I was choking myself out. Even now my throat is sore from the pressure.
I should be able to touch at a much lighter weight next time. My final set at 405 was only about one inch off.
Great work. Its awesome to have a session to get fired up over.
Nice to have help at the gym. Looks like an awesome performance.
[quote]Crippler56 wrote:
I’ve been benching without my belt. This is causing the shirt to ride up on my throat as I bench. I think at 500 I was choking myself out. Even now my throat is sore from the pressure.
[/quote]
Yikes…be careful with that choking yourself out while benching 500 lbs stuff.
Thanks guys. My throat still hurts. I think the belt is on order next week.
2/15/14
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 425 x 1, 475 x 1, 525 x 1, 455 x 1, 405 x 3
Power Shrugs:
3 sets x 5 reps x 425
Underhand Lat Pulls:
4 x 12 x 120
Seated Leg Curls:
4 x 12 x 130
DB Shrugs:
4 x 30 x 100
I’ve got things mapped out, and I have two more DL days before the meet. The next workout will be very important. I’ll try to zero in on my attempts. Today was good, and I feel strong.
2/16/14
CG Bench:
45 x 20, 135 x 10, 155 x 10, 185 x 10, 225 x 10, 245 x 10
Straight Bar Press Down:
6 sets x 25 reps x 105
Reverse Rope Press Down:
6 x 12 x 95
Machine Dips:
4 x 12 x 210
DB Curls:
4 x 10 x 40
Reverse DB Curls:
4 x 10 x 30
Nothing special. My weight is going down. As of this morning I am only six pounds over. Last night was a challenge. The wife and I went out and I avoided free food and beer.
Solid work. Get a PR or 3 at the meet.
Who can pass up free food and beer? Now that’s a strong will! Great work.
2/19/14
Laying Leg Press:
270 x 12, 360 x 12, 450 x 12, 630 x 12, 720 x 12
Paused Squats:
370 x 1, 405 x 1, 425 x 1, 455 x 1
Zerchers:
225 x 3, 245 x 3, 275 x 3, 315 x 3
Leg Extensions:
4 sets x 10 reps x 295
It was a solid leg day, as I changed things up. I read the leg presses help with DL. I got a wide stance to mimic my sumo deadlift. It’s been a while since I tried zerchers, so I thought today was the day. I forgot how my head wants to explode at heavy weights.
2/20/14
Bench:
Warm Up:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1
Titian Fusion Shirt:
365 x 4 (half reps)
425 x 1 (touched)
435 x 1 (touched)
445 x 1 (touched)
405 x 1 (touched)
Low Cable Crossover:
4 sets x 12 reps x 35
Svend Press:
4 x 25 x 3 plates
Today was about being out of my comfort zone. I arrived at the gym, and found someone was in my parking spot (Yes, I am the guy who has to park in the same spot. I do the same thing at work too.) Once I got inside I saw my bench was taken (I’m that guy too). I then started to warm up. Then I realized I wore the wrong shoes. I wore my walking around gym shoes, and not my “gym” gym shoes. In the end, I thought I would turn this into a positive. At the meet I’ll be out of my comfort zone too.
I wore my belt this time, so I would not be choking myself out. I have an Inzer lever belt. I just secured the lever, but I did not latch it. This was just enough to keep the shirt from riding up around my neck.
My attempts went this way:
425- Prior to today this was the lightest I have been able to touch with the new shirt. As it touched my chest a few of the threads on the left shoulder popped. I then powered it up easy. The popping kind of scared me, and my spotters. It’s really not big deal though. The threads are more for decoration. The same thing happened with my F6 shirt.
435- Easy money, and no problems.
445- Ditto
405- This was probably the hardest, because I was getting tired. The left side dipped a little on the way up.
I want to open at 405 or so. I have two more bench days penciled in before the meet. If I can open lighter than 405 I’ll do that too. My meet PR is only 373.
Wise way to think about all the obstacles in your way. You’re very right, meet conditions can throw you off. Good work.
I’m looking forward to the meet write up. It looks like you are prepped and have a good plan.
Best wishes for a great meet. Sounds like you are ready to post some new PRs and have fun. Go get em.
Thanks guys. At this point I am more confident with my bench than deadlift. Normally it is the other way around.
2/24/14
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 465 x 1, 505 x 1, 530 x 1 (near miss), 495 x 1, 455 x 1, 405 x 1
Power Shrugs:
3 sets x 5 reps x 435
Underhand Lat Pulls:
4 x 10 x 110
Seated Leg Curls:
4 x 12 x 130
DB Shrugs:
4 x 40 x 100
Today felt pretty good. I’m just trying to nail down my attempts at the meet. I’m going to deadlift just twice more, with the final workout just being my opener. My meet PR is 529. I want to hit 530 or better next month. Today I just missed lockout at 530. I think it was a grip issue. The good news is in the three years I have been powerlifting, I’ve always hit PRs on my DL at meets. I hope that with good equipment, and being jacked up this will be true again.
Looking for PRs everywhere.