Dave's powerlifting journal

[Hammerhagen]

Great benching. Hope your trip back home was smooth.

[mirroroferised]

Took a couple of days off between the last session. Had a travel day coming back home, spending time with the kiddos and went to the Leafs game last night with a buddy Letting myself take a bit of extra rest time anyway to get on track with everybody else. I'm not going to do an extra week but at the end so no point in finishing early for me. Exhausted today but got after bench this evening.

Bench

180MR - 10.


Bit of a grinder near the end and definitely not my best set. The fatigue was pretty obvious during that set. Finished off with some light rows.

Start week 3 tomorrow of Friday. I really don't want to wait too long. Doms would be murder although it is a lot less volume this week.

[raynerd]

Sounds like a good couple days off, nice work on the 180x10, 10 is always a number I aim for on these sets...and usually lucky to get it.

[Jtbny]

Took a couple of days off between the last session. Had a travel day coming back home, spending time with the kiddos and went to the Leafs game last night with a buddy Letting myself take a bit of extra rest time anyway to get on track with everybody else. I'm not going to do an extra week but at the end so no point in finishing early for me. Exhausted today but got after bench this evening.

Bench

180MR - 10.


Bit of a grinder near the end and definitely not my best set. The fatigue was pretty obvious during that set. Finished off with some light rows.

Start week 3 tomorrow of Friday. I really don't want to wait too long. Doms would be murder although it is a lot less volume this week.

I think you'll be OK to start Friday. That way you can take week 3 and get back on schedule.

[mirroroferised]

JC6W
Week 3 l Day 1 (over 2 days )
210.1

Hip circle, leg swings, air squats, empty bar squats etc

Squats

5 x 250 (yesterday) vid
5 x 250 no belt (today)
5 x 250 belt (today)

http://www.youtube.com/watch?v=sP7gtIh76q0


Singles

275 no belt - depth is definitely shallow but weight didn't feel too bad at all. First time since John's house that I've had 275 on my back. I'll have no problem with it next week.

Walkouts

295
315
365
405
465 x 2 - holy **** that's heavy. More of a standup than a walkout lol I seriously can't wait to sit back and watch some of you guys squat this sort of weight. Absolutely mind boggling to me. This is years away still for sure!! Vid on the tube if anybody actually cares about a "walkout" vid

Deads

warmed up with triples

345 x 6
345 x 3

http://www.youtube.com/watch?v=ac74rSrKIEE


Pretty much done at this point.



So yesterday I was all set for a nice relaxing Saturday session in my basement when Armageddon broke loose in my house with one of my daughters and my wife over cleaning the bedroom. Long story short I should know better than to get involved but I never learn and by the time that all got sorted out we had company coming over for the entire afternoon and evening. So workout got put off until today.

Pros of a home gym is you're at home. Cons of a home gym are you're at home.


Today went well though and now I'm on track with everybody except Rich of course.

[raynerd]

Great session Davey, 5's across the board, a heavy single and some damn heavy walkouts!
I was toast on deads too, despite the plate problems I was having, just no jam left to pull. Perfect we are lined up on the right days now!

[TM79]

Nice work this weekend Dave! Strong work on squats and deads. I know what you mean about being humbled watching some of these guys lift this much weight. It really is impressive to me too. Also, I feel you on the garage gym. It's nice to have it at home, but when all he!! breaks lose in the house it is quite a distraction. Such is life I guess...

[fittofattofit]

Good looking squats and really strong deads!
Ha .... your domestic situation today sounds so familiar .... 3 ladies at home and the only one who would listen to me at times like that was the dog

[shaneinga]

Nice squats, nice deads. Looking good Dave. It sounds like you learned your lesson about arguing with the women in the house.

[mirroroferised]

JC6W
Week 3 l Day 2
210

Bench

warmup with sets of 5

6 x 195
6 x 195
6 x 195 - vid

slingshot

3 x 225
1 x 245

Rows
Side laterals

3 sets of 6

http://www.youtube.com/watch?v=ee1KYNY7r_M

[raynerd]

Bench looking minty mint once again Davey! Strong reps and solid pause on the last one!

[SixTribes]

Best of luck at the meet, as I had said to Raynerd, I'm sure you guys will have a blast... pausing the last rep on a set of 6 is damn fine work... all the best

[TM79]

Looks like things are going quite well leading up to the meet. Nice and strong on the sets yesterday. Is ST said, the pause before the last rep is straight beast mode!

[mirroroferised]

JC6W
Week 3 l Day 3

Warmed up pacing around my living room watching the Leafs ****ing start yet another collapse

Squats

Warmed up with triples to 225.

program set

255 x 4-6 - Got 6 pretty easy with the adrenaline.

http://www.youtube.com/watch?v=JGu-GKQhOFE


Didn't deadlift today.

[Hammerhagen]

strong set, nice!

[TM79]

Looked easy Dave. Excellent work!

[Jtbny]

Pretty easy squat sets? Sandbagger

Since your not wrapping i'd do a couple of heavy walkouts ( or just unracks ) next weeks second squat session. No more after next week. I think your going to surprise yourself in 3 weeks, Dave. For walkouts maybe start with your opener and end with your goal weight+. Youve had 465ish on your back already so it might feel a bit easier next time but work on staying tight like you were going to squat the weight and give it a good 10-15 count on each hold if you can.

3 weeks...tic, tic, tic

[mirroroferised]

Bench looking minty mint once again Davey! Strong reps and solid pause on the last one!

Best of luck at the meet, as I had said to Raynerd, I'm sure you guys will have a blast... pausing the last rep on a set of 6 is damn fine work... all the best

Looks like things are going quite well leading up to the meet. Nice and strong on the sets yesterday. Is ST said, the pause before the last rep is straight beast mode!

strong set, nice!

Looked easy Dave. Excellent work!

Thanks guys.

Pretty easy squat sets? Sandbagger

Since your not wrapping i'd do a couple of heavy walkouts ( or just unracks ) next weeks second squat session. No more after next week. I think your going to surprise yourself in 3 weeks, Dave. For walkouts maybe start with your opener and end with your goal weight+. Youve had 465ish on your back already so it might feel a bit easier next time but work on staying tight like you were going to squat the weight and give it a good 10-15 count on each hold if you can.

3 weeks...tic, tic, tic

ha yeah I suppose but I've definitely gotten myself back into a groove and confidence under the bar is high right now. I think I made the right call with the weights I went in with. Too sporadic leading into the this. All the more room for a good pr at the meet


What about the slingshot? Can I keep that in next week as well or should I stop it after this week?


And most importantly can your NJ Devils do one thing right this year please and beat these pain in the Islanders for me tomorrow

[Jtbny]

Shawn asked the same thing- ya Slingshot is fine. This is the last week for any types of overload work.

Man the Devils have just gone down hill.

[mirroroferised]

Shawn asked the same thing- ya Slingshot is fine. This is the last week for any types of overload work.

Man the Devils have just gone down hill.

And we've shot upwards in a huge hurry. Lou Man I hope that guy lives forever lol

[mirroroferised]

So got after bench this morning....

JC6W
Week 3 l Day 4
210 ish I'm sure

Did some warmups and sets of 5
\
Program sets

200 x 4-6 Got 6
200 x 4-6 Got 6
200 x 4-6 Got 6 - vid

http://www.youtube.com/watch?v=MJUc9E80jD0


Slingshot

225 x 3
245 x 2
275 x lol no chance dummy (don't tell John )
225 x 10 - rep pr for slingshot - previous was 2 but of course I didn't bother to record it...

Did some cable rows, pulldowns, db side raises


Good session overall. Was happy with the rep pr and how easy my 3 working sets were. Still don't see 245 happening at the meet though. Heavy enough with the slingshot.

[fittofattofit]

Very easy and controlled looking reps at 200 Dave. I'm no expert on this but I'd have thought that 230-235 would be a good second lift so don't sell yourself short on what your final bench will be. Squats looked easy for you @ 255

[Jtbny]

275 x lol no chance dummy (don't tell John )

Secrets safe w/ me

[mirroroferised]

Very easy and controlled looking reps at 200 Dave. I'm no expert on this but I'd have thought that 230-235 would be a good second lift so don't sell yourself short on what your final bench will be. Squats looked easy for you @ 255

I have my other lifts more of less set I think for lift 1 and 2 but not 3. Bench however I'm back and forth on. I have 225 well under control now but I keep worry that anything over that will pin me. I was thinking of opening with 205 which would be an easy one. 225 for number 2 and then go for a pr on the third. I suppose that will change or get finalized after week 5. On week 5 if I can hit 225 for the max reps of 4 I may change my mind.

I appreciate the confidence Andrew

Secrets safe w/ me

Dammit

[TM79]

Strong bench work there Dave. Solid sets in my opinion. Looking good my man!

[shaneinga]

Nice squatting Dave. Congrats on the 225 x 10 PR with the SS.

[SixTribes]

meet prep looks like its coming along nicely..should be an awesome take for you guys.

[mirroroferised]

JC6W
Week 4 l Day 1
213.2

Early ass squats

Warmed up with triples to 245

Program sets

255 x 3
260 x 3
265 x 3

Last rep on the last set especially didn't feel great. Couldn't get tight again. Overall not too bad today. I'll do my deadlift accessories after I bench tonight.

http://www.youtube.com/watch?v=Ey37MPMPMWE

http://www.youtube.com/watch?v=7Kfnq6OLsPc

http://www.youtube.com/watch?v=W9IBgRd5BFU

[Plateauplower]

That is some early squats GL on the benching and DL accessories later. I thought about training in the garage yesterday afternoon.

[mirroroferised]

That is some early squats GL on the benching and DL accessories later. I thought about training in the garage yesterday afternoon.

Letting real life get in the way again so had to get after it early if I wanted to keep pace with the program. Bench is a bit easier to get through later in the day. Squatting involves a lot of chanting and praying beforehand so it's more time consuming