Hey hammer! Thanks for stopping by. If I were starting over, I’d start 25 years earlier and do the same thing I’m doing now!
13 Dec. 2009-- Chest
From 7/6/09–
[quote]SteelyD wrote:
Goals for End of Year
These are things I want to accomplish by the end of this year:
Bench 315
Deadlift 500
Squat 455
All at/near 225 bodyweight
18" Arms.
That is all, thank you.[/quote]
Thought I’d revisit my end of year goals. I can say with confidence, I will not hit my squat or deadlift goals, although I may try a max squat toward the last few days of the year. Got a 495x2 rack pull a few inches below the knee, but that’s not a deadlift. That’s OK, though-- my knee tweaked out this past Fall and set me back, but I think when I do my next 5/3/1 (and, I will), I’ll get those lifts.
Now, good news: Arms-- I’ve been sitting with 18 to 18.25" arms rested, so I managed to get that at around 240-ish (a smooth, 240…).
Today, because of a fluke in scheduling, I ended up trying for a max bench, which, I haven’t benched in about a month or so (ie. I’ve done 2-3 board CGBP’s, but not ‘regular bench’). So, I went for a max and got 305x2, but I think the spotter got his hands on the bar on the second rep. Said it was “all you”, but, it felt like it took off, so I’ll think of it mentally as 1 rep. Either way, a PR, and over 300. Maybe 315 by the New Year.
Bench: bar x whatever, 135x10, 225x5, 275x3, 305x2 (see note above), 225x10
DB Inc: 60x10, 80x5, 110x6, x5, 120x3 PR
DB Flat Bench: 100x8, 110x6, x4
Triceps Dip machine: 200x7 (one set)
Cable X-Over: 20(per arm)x15, 30x15
DB stretch: 20 x 1 min, 30 x 1min
So, not a lot of volume, but a couple PRs. With about 2+ weeks left in the year, hopefully I can get 10 more pounds on my bench and I’ll be somewhat happy with 2009.
Now, must eat and watch football!
12/14/09 - BACK
Rack Pulls (just below knee): 135x10, 225x5, 315x3, 405x3, 507x1 PR*
BB Shrugs: 135x20, 225x15, 315x12, 405x10, immediately followed by 1 arm DB shrug: 150x20
DB (Kroc) Row: 105x12, 120x10, 150x30 PR! – Got the elusive 30 on video.
Close grip lat pulldowns: 160x10-- done. Exausted.
Not the prettiest rows, but damn, my back is toast.
- 315 and above was mixed grip. I got the 507 (230kg) on vid.
I’ll try to post the vids soon. I happened to have my regular camera in my bag, and it does video, I just never have tried to pull video from it before (vs a real bona-fide video camera).
PWO meal: 2 Brown sugar cinnamon Poptarts and 65g protein shake…
Great PRs. That is a huge Krock row total.
jj- thanks. I thought I was going to puke up a lung 
vid:
Well, damn-- I think I erased my rack pull. I have a 2 second blurb of the rack… No biggy. It wasn’t like it was a full off-the-floor deadlift. Now THAT’s worth posting
Holy KrocRows, Steely! And congrats on the 507 rack pull.
Nice work- strong rowing,
and you are all SWOLE
If by ‘SWOLE’ you mean ‘PLUMP’, then I agree!
thanks!
Good pulls.
Big time lifting SD, huge gains man.
12/16/09 - Legs
Big squat night tonight!!!
Squat: 135x5, 225x5, 315x3, 405x7 Rep PR +1, 425x1 wt PR
Leg Press: 5pps x 10, 7pps x 10, 9pps x 10
Calf Raise on LP: 5pps x 10, 7pps x 8, 5pps x 12
Leg Extension: 200x15 (both legs), 130x15 (single leg from here on), 150x15, 160x10
This was one of those nights when I went in thinking “I don’t want to be here tonight”. Just did 135 for 5, then 225 for 5, then I had a burst of energy. Was going to just do 315 then switch to leg press, but after 315 I thought “Damn that felt easy”.
Did the 405 x 7, which is a +1 Rep PR (although #7 was high IMO), then I was talking to the guy I lift with sometimes. I said I wanted 450 by the end of the year, should I try 425? He said “Dude, you just did 405x7, what’s another 20 pounds for 1?” Righto!-- so, I did it easily.
I might have that 450 by the end of the year after all. Next week I’m going lighter, then I’ll go for it after Christmas.
Will definitely video the attempt.
I’m bettin’ on 450!
Dude, my (read Wendler’s) 1RM estimator puts 405 x7 at 499! I would suggest throwing a couple 25s on the bar for a super-cool looking 455. Great work!
nice work steely. another goal bites the dust…
Awesome, SD! 405x7? You’re shootin’ low at 450. Can’t wait to hear about it! See it? Maybe??
LS- I’ll be sure to video the attempt.
Tonight, shoulders. Subpar.
H.I. DB Presses: worked up to 110x5, 100x6
DB Lat raises: worked up to 55x5 + 25x15
Rear Delt Flyes: something x 15, 15, 12
Seated shoulder press machine: worked up to stack x 15
Low volume, submax weights. I got to the gym exhausted (I think last night caught up with me), plus I didn’t eat enough today. Result: Weak mental state… Not an excuse, just a self observation. Sometimes the brain wins.
Arms tomorrow!
12/21/2009 - Bench (chest/tri)
Bench: 135x10, 185x1, 225x1, 275x1, 315x1 PR!!, 225x10, 245x10
Inc. DB Press: 75x10, 100x8, 120x4, 110x5
Neut. Grip Sc.Crusher extensions (beyond head): 40x10, 60x10, 80x9
Dec. Tate Press (hammer grip): 45x10, 50x6, 45x8
Cable X-over (bottom-to-up): 30x20, 40x15, 50x12, 40x12
One more step complete toward a successful 2009 now that I got that off my chest (ba dum PA!). Funny, the 315 felt great. I think I might have had a few more pounds in me. It felt pretty controlled, although I thought I paused longer than I actually did on my chest (no bounce).
Bench vid:
Thanks a billion MarauderMeat for your help and tips. I have no idea how much beer I owe you at this point… maybe a whole truck load.
Squat PR attempt next…
Dude! You made that look easy! Came down and went right back up like a rep ON THE WAY to a max attempt.
Great job and great PR!
Excellent form and a damn strong lift. Easy all the way.
awesome job bro!!! i knew you had it.