Lee D, Logging lifting, life, and leisure.

[themonkay]

interesting deadlift stance there
looks like it was a natural fit for you

you planing on any meets soon?

[lee__d]

Yea the stance actually feels decent. I'm going try it out for a little bit as an accessory to me sumo pull.

Next meet is November 15th

[lee__d]

Been a little busy, had to rush Mondays workout

7 28 14

Bench triples
195@9
190@8.5
190@9
190@9
190@9-9.5
170x7 amrap

Hi bar sets of 5
225WU
255@8
265@8.5-9
245@8,8,8

OHP sets of 5
115@8
120@8.5
122.5@9
112@8

[lee__d]

small change in the routine, less accessories, more comp lifts, so instead of bench, squat acc, bench acc>>>>>bench, squat acc., bench....and this will change for all days except when I deadlift and call that my squat acc

7 30

Squat triples
315@8
325@8.5
330@9
305@9

I miscounted the weights and though I was working more heavily, I'm not entirely sure I recorded this properly. Hopefully not because this is too light for triples lol.

Bench Acc sets of 5 (i wanted TnG decline, but my shoulder was feeling weird so I witched to flat on set 4).
185@8.5
172@8
172@8.5
Switch to flat
172@8
172@8.5
172@9

Squat sets of 5
275@8-8.5
260@8
260@8
260@8
260@8

( did some rear delt swings in between sets of squats)

[lee__d]

Okay, been a little busy this week and had some technical issues so no videos. I also started training my (female) cousins, so that's a bit time consuming. I enjoy it though, they're quite receptive and are grasping everything well.

Okay onto me

Bench focus day 8 1 14
Bench sets of 5
190@~9
175@7.5
175@8
175@8
175@8.5
175@9

I really ended up getting a better arch today and planting more weight onto my feet, which is something I wanted to film

Squat accessory: Low bar paused. I'm not 100% pleased with my depth lately so on this day (day), I'll be keeping low bar paused work
Triples
225wu
235@8.5
225@8
225@8
225@8.5
225@8.5

I'm also trying to be more controlled as in not pushing the RPEs higher than I aim to. I have to realize this is a volume block and the main purpose is getting the work in not going for the heaviest weight I can move.

Bench triples
175@8
180@8.5
170@7.5
170@8
170@8
170@8
170@8

I played ball the day before this and my sleep as been a little meh. My shoulders were quite sore squatting. IDK if I didn't warm them up enough (although I warmed up prior to bench) or just sitting in the hole did it.

Tomorrow is basically going to be a deadlifting marathon and I am quite looking forward to it.

[lee__d]

So, continuing a bad trend I drank and ate way too much Friday and Saturday so I had to get back on track today. Though this workout may have gone bad because of the drinking, but it turned out well.

8 3 14
Squat, sets of 5
295@7.5
310@9
295@8.5
295@9
275@8
Wanted that last set, which is why I dropped to 275

Deficit sumo triples
345@8
355@8.5
365@9
345@8.5
345@8.5

Conventional technique work, triples
275@8
275@8

SLDL
225x5

Bench Press triples 2 sec pause
185@8.5
190@9
180@8
180@8.5-9
175@9



Side lateral raise
10x15

Rear delt fly
10x15,12,12

BB Curl
45x15,12,10

[themonkay]

Have had some of my best workouts after a night of drinking. Its an unexplainable phenomenon.

[Gxp23]

How do you find the deficit sumo's?

Done them once before and wasnt sure what to make of them.

[lee__d]

Have had some of my best workouts after a night of drinking. Its an unexplainable phenomenon.

Some things are better left unquestioned, lol.

How do you find the deficit sumo's?

Done them once before and wasnt sure what to make of them.

Only my second session with them, but I feel like they're effective for helping you with speed off the floor. They're still comfortable to perform for me as well. I like them better than paused sumos thus far. One thing about them is that I'm unsure of is whether continuing to add weight or increasing the deficit height to progress. Or maybe just do separate sets with a higher deficit/less weight at some point.

[RedSoxBrah]

Hi Lee, shoutout to the Cage

[lee__d]

Hi Lee, shoutout to the Cage

Aw yea buddy. The Cage, where suicide is always an option.

[lee__d]

8 5 14
Still in dat volume block

Bench triples
195@8.5
205@9
195@8.5
195@9
195@9
195@9

Feel like I've improved my arch and leg drive a lot recently.

Squat acc. Front Squat
225@8
225@8
225@8

This was really more an 8-8.5 RPE for my throracic erectors rather than my legs.

Back to bench, sets of 5. (this is the new setup on 3/4 days: comp lift > comp acc. > comp lift...the exceptions is deadlift day: Comp squat > Dead acc's > Bench acc
155@7
165@8.5
155@7.5
155@7.5
155@8

3x15 lat movements

Some rear delt work.

[lee__d]

8 6 14. More volume, more fatigue, yay

Squat triples
335@9
345@9.5
315@8
315@8.5
315@9
295@8.5
295@8.5

OHP (5 reps)
115@8
115@8
115@8
115@8
115@8
115@8
115@8.5

Squats (5 reps)
275@8.5
255@8.5
Was pretty done.

OH Squat technique work.

I want to implement these as mobility work. I have to work on my ankle mobility to get good form on these.

[lee__d]

Been a little busy, but finally updating.

8 8 14
Bench sets of 5
185@8.5
185@8.5
185@8.5
175@8
175@8.5
175@9

Paused squat triples
245@7.5
245@8
245@8
245@8.5

Bench triples
185@9
175@8
17528

Lat Pulldown
70x10
100x10
100x10

Weekend was great fun, but draining. Had a beerfest allday on Saturday and then played 3 games of softball Sunday morning, so my legs were a bit sore for:

8 11 14
Squats sets of 5
255@7
275@8
275@8


Deficit sumo triples
345@8
375@8.5
285@9
345@9

My foot was slipping a little during the top sets and I think that messed with my lockout.

Conventional practice (singles). Today was the best I have felt pulling conventional in as long as I can remember.
345
365
380 (mis-loaded the bar)
395 - this is about 90% of my sumo 1rm, which I'm thrilled to have been able to do so late in a workout (especially considering how bad conventional used to feel)

Long pause bench triples
175@8
180@8.5
180@8.5
180@9

[lee__d]

Noticed the video was messed up.

Here is the conventional rep:

[lee__d]

Second to last volume day

8 13 14

Bench triples
185@8
195@8.5
195@9
185@8.5
185@8.5
185@8.5
185@8.5
185@@9

Finally getting a nice arch in my bench

Squat acc. - front squat triples
245@8.5
225@8
225@8
225@8.5


Aaaaand more benching - sets of 5
155@7.5
165@8
165@8
165@8.5

No extra work. I started helping my cousins train during the week, so some sessions of mine I end up cutting out the fluff at the end.

[lee__d]

8 16 14 Okay. Last volume day. After this I'm going to roll with two mini deload/technique days and move into some heavier stuff.

Squat triples
315 WU
335@8.5-9
345@9
345@9-9.5
325@9

OHP sets of 5
6 sets of 115@7.5 through 8.5

Squats, round two, sets of 5
225WU
275@8
275@8.5


SLDL
275x3 @8
315x3 @8
335x2@8.5
Deficit 295x3@8

Chest flies 2x10

[lee__d]

8 19 14, intensity block time. I went a bit higher than planned on RPEs because I was happy to hit heavy stuff

Squat triples
345@9
355@9
365@9.5
345@9

Bench doubles
185@8
195@8.5
205@9
210@9
215@9.5
185@8

4 second paused bench
135x4 @8ish

Standing Face pull
30x15,15,12,10,10

OH Squat work for mobility.

[lee__d]

8-21-14



I'll edit this later with my whole workout. I hit front squats, these pulls, and Spoto presses.

[lee__d]

8 23 14

Back was crazy sore from deadlifting so my top squat sets suffered.

Squat doubles

345@8.5
365@9
370@9-9.5


Bench triples
185@8
180@8.5
195@9-9.5
190@8.5
190@8.5
190@9

[lee__d]

8 24 14
Bit of a bad day, first one in a while really. My rear shoulder/trap/biceps issue popped up again while squatting so I ended up cutting squats and bench short. Bright side, I hit ~97.5% of my sumo max for a double with a little left in the tank.

I think I'm going to have to stay true to hitting the weights every other day. I think heavy low bar squats are going to cause this to flare up if I hit them multiple days in a row.

Squat doubles
335@8
365@9


Sumo doubles
365@8
385@8
415@9-9.5
395x1@9 (wasn't feeling this, something seemed off with technique so I only pulled it once).

Bench 2 sec pause
175@8-8.5
185>some pain when in my biceps when I went to lift so I packed it in for the day. I'm too far out from the meet to do anything stupid.

[lee__d]

8 28 14
had to take a day off as a was feeling run down

came back with a sumo pr

squat doubles
top set 385@9

Conventional doubles
i worked up to 405 but only got 1 and was totally pissed so I decided to pull sumo

sumo
did some doubles, then decided I wanted a pr given how the first rep of each set was feeling
430x1
440x1
^15lb pr



spotto press
triple 195@9

[lee__d]

8 30 14

Squats and Bench

Tweaked a little something in my knee during squat warmups so I kept it lightish.

Paused squat triples
245@8,8.5,8.5,9

Bench doubles
185@8
195@8.5
205@8.5-9
210@9
200@8
200@9
200@8;5
200@8.5
185x5@9.5

Machine chest flies
70x10
80x9
80x7

OH Squat mobility work

[lee__d]

9 1 14

Still just keeping in my mind that I have an occasional, slight ache in my knee. Does not feel major at all, but I'm not going to go HAM given that I have a lot of time until the meet.

Squat doubles
335@9
355@9
365@9
385@9.5-10
365@9.5
Depth was not where I'd like it today, but my camera was also crooked, so I'm hoping that played a role


Sumo doubles
365@8
385@9
Would have gone up to 405, but I'm babying the knee a little.

3 sec. paused bench triples
175@8.5
175@8.5
180@8.5
180@9
180@9
180@9
180@9
180@9.5

Cable rear dealt rows
5x10,12,14

[lee__d]

So for some reason Matt Perryman's Squat Every Day and the Bulgarian methods have been a hot topic (at least from what I view) on the YouTubes, so naturally I bought the book and am in the process of reading it. I may slowly implement additional squatting on off days

9-2-14 'off day'
squats sets of 5@9
225@8 255@8 275@8 315@8.5 my cousin then came to workout so I cut it short

9-3-14 my intense phase of the cycle has begun
Squat singles
335@8
355@8
375@~9
395@9.5
415@9.5 - 5lb pr and it wasn't even a grinder

Squat doubles (back off work)
365@8.5
345@8

Bench singles
185@7-8
205@8.5
225@9.5
235@9.5 (5lb pr)
210@9
210@9
210@9
185x5@9

Stoked about 2 pr's at the start of the intense block, 2 weeks prior to my taper.


Standing cable rows
60x12
70x12,12

[lee__d]

9-4

4th consecutive day squatting. Worked up to a top set double of 345@8.5

It's funny, my legs have no issue with this, but the low bar positioning takes a huge toll on the shoulders and shoulder girdle in general. I went in with the idea of mixing different types of squatting into this off day training, but I got overzealous. I'll make that right moving forward.

Later is an actual training day in my intense block. It's actually the lightest day of back squats, but I'll be doing front squats so I can get through the workout without issue.

[lee__d]

9 4 off day
squat doubles
295@8
315@8
345@8.5

While my lower body can seemingly take anything, my shoulders were absolutely dead. I should have been more intelligent and done squat variations instead of all low bar on these off days.

9 5 14

Front squat triples. Had to do fronts to rest my shoulders as I may be doing a training day tomorrow.
225@7
255@8
275@9
255@9

Sumo singles
365@8.5
385@9
395@9.5
375@9
375@9
375@9

Tore my hand up a little so I stopped there

Bench doubles
185@8.5
195@8.5-9
19529
195@9

Bent over rear delt flies with 10lb plates
12
15
12
10
12


And that's all folks.

[lee__d]

9 9 14
okay. Here's the deal. today was the last day of my 6th week (high intensity week). My schedule was a bit off so I have to squeeze my volume taper (4 days) into the next 5 days. Next week I'll be doing my trial weight cut, weigh in on friday, carb up friday, mock meet saturday).

Volume taper is going to be super high intensity (mostly singles with some doubles thrown in) and low volume.

The numbers today were lower than I wanted, but I felt like crap (played softball on sunday for the first time in a while and my legs were sore as hell. literally hard to cross my legs. groins sore, but I had to get in and work through it).

Squat doubles - wasn;t pleased with depth, but given how I felt going in, I'll take it.
335@8.5
3565@9
345@9

Dead singles
365@8.5
386@9
395@9 (i wanted 405 here, but mis-loaded the bar)
405@9.5
385x2@9
385x2@9

Bench doubles - I widened my grip two fingers and it seems okay
185@8
19528.5
205@9
200@8.5-9
195@8.5
195@9

Happy, given that I didn't have a handoff

[lee__d]

Ok. So I upped intensity and killed volume for 3 days (thurs/sat/sun). Mostly heavy singles and doubles.


Playing around and pushed my sumo stance as wide as I could. My mats were actually sliding out from under me (I didn't realize, I thouhg my feet were moving for some reason), which is why I had to jump out of the way on the eccentric. I turned the mat around so there won;t be a problem going forward.

This week I'm running through a weight taper. I'll hit Squat and bench openers tomorrow and probably just do some light triples on Wednesday. Then I'll weigh in Friday, carb up, and mock meet Saturday morning.

Everything felt heavy during the taper, but I'm hoping I can hit some nice PR's once the fatigue dissipates.

[lee__d]

Okay okay, Got through my volume taper (at the end of which I felt like doodoo), and hit my bench and squat openers today. I wanted to get up to around a 9.5, not quite PR territory as I didn't wanna risk failure (although as you'll see I did miss a rep)

Volume taper
9/11
Squat singles
345@8
365@9
385@9.5

Bench singles
185@8
205@9
225@9.5
227@missed....idk why I ,missed it, this is a weight that, while near max, I can definitely hit.

9/13
Sumo singles
This is when I futzed around with the wide stance above
345@8
375@8
395@8.5
410@9.5
410@9.5
then a bunch of singles playing with the new stance

bench singles
195@8
215@8.5
225@9
227@9
230@9.5

9/14
squat singles
345@9
365@9
So fatigued

Openers
9/16
Okay, today I felt very refreshed
Squat singles
335@8
365@8
390@9 - opener
360x2@9

Bench singles
175@8
200@8.5
225@9 - opener
195x2@8.5

I did a bunch of sumo and conventional singles. I don;t think that wide stance is very knee friendly. Then I was feeling way off pulling sumo, so I did some conventional singles

Sumo
Worked up to 385@8.5-9 --did 3 sets

Conventional Singles
345
365
385
405@9

I'll do some lightish triples of squat and bench tomorrow and then rest until the mock on saturday. I'm cutting weight, my weekly averages have been 185-186 and my monday morning weight was 189.2 I'm hoping for 178-179 by Friday, then I'll refeed. I'm takign a slightly different approach in that I'm paying attention to sodium. I've upped it for mon/tues and will drop to lower than normal levels wed/thurs (i typically end up around 5-6g. Hit 8.3 and 10 these last two days - not counting added salt. Going to try for under 3g the next two days and we'll see).