PDA

View Full Version : Deeder's Quest for a 700kg Total



Pages : [1] 2

deeder
10-29-2007, 09:58 PM
Well I've decided to give the Westside template a serious shot. The guys I'm training with think it's a bit of a mistake but I guess only time will tell. I've been using some of the Westside principles already in my speed training and wave cycling. The real difference will be doing ME work and not necessarily deadlifting each week.

I started off with a bang doing ME squat/deadlift

GoodMornings off pins:
I've never done these so bear with me... I was trying to see how heavy I could go.
135lbs x 8
185lbs x 5
225lbs x 5
245lbs x 3
275lbs x 3
295lbs x 3
315lbs x 3
335lbs x 3
355lbs x 3

I'm sure that's way too much volume but I had no idea what I was capable of.

Glute Ham Raises:
6 x BW
6 x BW - purple band
6 x BW - green band

Abs:
Seated band crunches - 3 x 10
Standing oblique band rotations - 3 x 10

Did a little bit of band hip work at the end. Deadlifting sumo has really been beating my hips up. Hopefully I can get them back to 100% soon.

I'm pretty sure I say this everytime I start a new journal here... But, hopefully this time I'll stick around for more than a month or two!

Sidior
10-29-2007, 10:10 PM
Best of luck with your goals man! Im guessing the team you train with competes in the CPU and uses all single ply equipment?

deeder
10-29-2007, 10:11 PM
Best of luck with your goals man! Im guessing the team you train with competes in the CPU and uses all single ply equipment?

Yup. I also lift in the CPU and use single ply gear...

Sidior
10-29-2007, 10:14 PM
Yup. I also lift in the CPU and use single ply gear...
Ya I figured that is why they had issues with westside. I would jusrt make sure to put less emphasis on box squats and more on regular squatting and you will be fine.

deeder
10-29-2007, 10:24 PM
Ya I figured that is why they had issues with westside. I would jusrt make sure to put less emphasis on box squats and more on regular squatting and you will be fine.

Hmm... Why's that?

Sidior
10-29-2007, 10:28 PM
Hmm... Why's that?
I have just heard excessive box squats carry over way better to multi ply lifters than they do to raw or single ply ones.

deeder
10-29-2007, 10:37 PM
I have just heard excessive box squats carry over way better to multi ply lifters than they do to raw or single ply ones.

Ok, I'll keep that in mind. Do you think I should still do speed squats to a box and drop the box if I'm doing some sort of ME squat?

Sidior
10-29-2007, 10:45 PM
Ok, I'll keep that in mind. Do you think I should still do speed squats to a box and drop the box if I'm doing some sort of ME squat?
You can still do speed work, just not always use a box. But ya speed work to a box and all the ME stuff free sounds like a great idea as well.

nhlfan
10-29-2007, 11:40 PM
I think this entire forum is slowly switching over to Westside haha. I hope it works out well for you.

deeder
10-31-2007, 06:24 PM
I think this entire forum is slowly switching over to Westside haha. I hope it works out well for you.

Hopefully it's for the best!




I'm throwing my shirt on tonight and hopefully I'll hit 350lbs. This will probably be the last chance I get to put my shirt on before the bench only contest I am doing in Winnipeg. I'm getting a tattoo done on Friday on the back of my shoulder so depending how long it takes to heal I might now get another chance...

Either way, I'm not really concerned about it. I'm just doing the bench contest to make the trip worth while for myself.

Sidior
10-31-2007, 07:39 PM
Have fun at the contest. What ink are you getting?

Bako Lifter
10-31-2007, 07:44 PM
Have fun deeds. Make sure you get a pic of that tat.

deeder
10-31-2007, 09:35 PM
Have fun at the contest. What ink are you getting?


Have fun deeds. Make sure you get a pic of that tat.

Thanks guys! The tattoo is kind of hard to explain... It's sort of a banner of sheet music with my sister's name on it. She passed away when I was 14 so my mom and I are getting this done together in her memory. I'll put some pics up Friday after I get it done.

I had a good workout in the shirt today. I changed where I put the seams on my arms when I put it on. Instead of having the seam right on my elbow I had it inside (the thumb side of my arm if that's easier to understand). This made it much easier to touch and if it supported me less I think the speed that I could bring the bar down with made up for it.

Bench:
work up to 245lbs raw
1 x 275lbs -- shirt on, 2 board
1 x 315lbs -- to chest, easy touch and beautiful press. That's actually what one of my training partners said... "Lucas, that was beautiful!" hehe
1 x 335lbs -- didn't set up quite right but I still got it pretty easily.

I'm gonna open with 319lbs (145kg) in Winnipeg. That's 5kg less than my best competition bench. If all goes well I might go for 160kg as a third.

EZ-bar tricep extensions:
5 x (10 x 75lbs)

DB Rows:
3 x (10 x 105lbs)

DB Lateral Raises:
3 x (15 x 35lbs)

Band Tricep Extensions:
3 x (30 x black bands)

Then some rotator cuff stuff with a red band.

I can't quite call this an ME bench day because I know I didn't hit a max but I thought it wouldn't be a great idea to go tooooo heavy in the shirt 3 weeks away from a competition.

deeder
11-02-2007, 06:39 PM
Check out my tattoo in the member pictures section :cool:

Going in to do some speed pulls and bit of accessory work pretty soon here.

KevinStarke
11-02-2007, 07:10 PM
Workouts are lookin great deeds keep it up.

deeder
11-03-2007, 12:09 AM
Workouts are lookin great deeds keep it up.

Thanks Kevin :hello:

deeder
11-03-2007, 12:13 AM
DE squat/deadlift today.. For those who haven't seen it in the member's pic section I got a tattoo on my right shoulder blade so I probably won't be able to squat for a week or two. I'll improvise though :p

Speed Pulls:
60kg x 10
100kg x 5
130kg x 2
160kg x 1
8 x (160kg x 1) -- double wrapped red bands

SLDL:
3 x ( 10 x 100kg )

Abs: Standing band rotation 3 x 15reps to each side
Hyperextensions 3 x 10

Had a late workout tonight but everything felt really good. We taped a few of my speed pulls so I'll get one of those vids up here soon so you guys can comment on it :)

TommyBoy
11-03-2007, 12:20 AM
Nice tatt bro. Don't worry about training westside in the CPU. 99% of the people bash it, because they can't handle it. Keep doing everything as the template says and then whenever you take a weight, force it a little deeper. That's it.

deeder
11-03-2007, 12:24 AM
Thanks for the advice Tommy. Obviously I can't follow it to the T for the new few weeks but I'll do my best.

nhlfan
11-03-2007, 03:22 PM
nice tat.

what does the one on your wrist mean?

deeder
11-03-2007, 04:56 PM
nice tat.

what does the one on your wrist mean?

It depends on the context it's written in but can be read as truth, true, real and self. There may be others too.

KevinStarke
11-03-2007, 06:14 PM
Good lookin speed pulls, nice tattoo as well man its good to remember.

deeder
11-04-2007, 02:41 PM
I called in sick to work today so I could train with everyone (that's the bright side of having a ****ty part-time job you don't care about). We had some guys come in from out of town to train with us too. I did my speed bench workout and spent a ton of time helping one of my training partners with his new shirt. I really love the days like this when everyone is at the gym and people are putting gear on.

Speed Bench:
95lbs x 10
135lbs x 8
9 x (185lbs x 3) -- 3 different grips, widest was pinky on rings

Floor Press:
3 x (245lbs x 6)

DB Lateral Raises:
3 x (12 x 35lbs)

BB Rows:
15 x 50kg
3 x (8 x 90kg)

Tricep band pushdowns:
3 x (30 x black bands)

Then some light rotator cuff band work.

Lones Green
11-04-2007, 05:21 PM
I called in sick to work today so I could train with everyone (that's the bright side of having a ****ty part-time job you don't care about). We had some guys come in from out of town to train with us too. I did my speed bench workout and spent a ton of time helping one of my training partners with his new shirt. I really love the days like this when everyone is at the gym and people are putting gear on.

Speed Bench:
95lbs x 10
135lbs x 8
9 x (185lbs x 3) -- 3 different grips, widest was pinky on rings

Floor Press:
3 x (245lbs x 6)

DB Lateral Raises:
3 x (12 x 35lbs)

BB Rows:
15 x 50kg
3 x (8 x 90kg)

Tricep band pushdowns:
3 x (30 x black bands)

Then some light rotator cuff band work.

i hear you on the s***** part time job. nice lifting.

RedSpikeyThing
11-04-2007, 06:13 PM
nice lifting deeder! Have fun with Westside and good luck at the comp

deeder
11-05-2007, 09:15 PM
ME Squat/Deadlift day:

I can't put a bar on my back yet because of the tattoo so I did front squats for my ME movement. Probably not the greatest choice but I have to work with what I can right now..

Front Squats: (Raw)
bar x 10
135lbs x 8
185lbs x 5
225lbs x 3
275lbs x 1
2 x (285lbs x 1) -- had trouble keeping my elbows up on these.
3 x (275lbs x 1)

Snatch grip, wide stance, romanian deadlifts:
225lbs x 10
3 x (275lbs x 10)

Seated incline band crunches 3 x 10
Standing band rotation 3 x 10 to each side
Hyperextensions 3 x 10

nhlfan
11-06-2007, 01:24 AM
It depends on the context it's written in but can be read as truth, true, real and self. There may be others too.
nice

those are some pretty heavy front squats, keep up the good work.

deeder
11-06-2007, 09:08 AM
nice

those are some pretty heavy front squats, keep up the good work.

I'm hurting from them today. The front squats and snatch grip romanian deadlifts destroyed my upper back.

deeder
11-07-2007, 10:06 PM
ME Bench:

work up to 225lbs x 3
245lbs x 3
255lbs x 3
265lbs x 1
4 x ( 275lbs x 1) --> This is 10lbs more than I've ever done raw... I think I would have been good for 285-290

3-Board Press:
3 x (5 x 295lbs)

DB Rows:
3 x ( 10 x 112.5lbs)

Front Delt Raises:
3 x ( 12 x 25lbs)

Band Tricep Extensions:
3 x (30 X black bands)

Stumprrp
11-08-2007, 06:14 AM
getting sickly strong!

TommyBoy
11-08-2007, 10:30 AM
Nice work deeds.

deeder
11-09-2007, 02:56 PM
getting sickly strong!


Nice work deeds.

Thanks guys!!

deeder
11-09-2007, 02:59 PM
DE Squat/Deadlift day:

I'm still not comfortable with putting a bar on my back yet.. The tattoo should be good to go next week though.

Speed Pulls:
135lbs x 10
225lbs x 8
315lbs x 5
315lbs x 1 -- black bands double wrapped
7 x (355lbs x 1) -- black bands double wrapped

Felt something weird in my ribs on the right side on the last pull so I called it a day for those...

Straight Leg Deadlifts:
3 x ( 10 x 225lbs )

Abs:
3 x (15 crunches/15 leg raises)

Hyperextensions:
3 sets of 10

Pretty good workout. My hamstrings are getting beat up from all the deadlifting instead of squatting. Next week I'll be back to a normal routine.

TommyBoy
11-09-2007, 04:02 PM
Speed Pulls:
135lbs x 10
225lbs x 8
315lbs x 5
315lbs x 1 -- black bands double wrapped
7 x (355lbs x 1) -- black bands double wrapped.Damn, that is badass tension! Black bands are huuuuge!

My hamstrings are getting beat up from all the deadlifting instead of squatting.I hear you man. My deadlift day is pretty much pulls then abs, and I'm absolutely destroyed afterwards! I still have yet to find a better assistance exercise for deadlifts, than just plain old pulling.

deeder
11-09-2007, 07:37 PM
Damn, that is badass tension! Black bands are huuuuge!
I hear you man. My deadlift day is pretty much pulls then abs, and I'm absolutely destroyed afterwards! I still have yet to find a better assistance exercise for deadlifts, than just plain old pulling.

The tension wasn't that badass :p I don't know if all bands are the same or if they are different depending who you get them from. Anyway, the reds we have add about 60lbs at the top for this set up and the blacks add about 100lbs.

KevinStarke
11-10-2007, 09:22 AM
Awesome speed pulls deeds that tension must have been real fun. Nice volume on those SLDL's too.

Edit: Really great benching and front squats earlier man your strength is really cruising, seeing those fronts makes me want to start doing them again..:drooling:

deeder
11-11-2007, 07:37 PM
Awesome speed pulls deeds that tension must have been real fun. Nice volume on those SLDL's too.

Edit: Really great benching and front squats earlier man your strength is really cruising, seeing those fronts makes me want to start doing them again..:drooling:

Doing those fronts squats made me want to die.. They are REALLY hard.

deeder
11-11-2007, 07:39 PM
DE Bench day:

Speed Bench - 3 different grips all inside rings
9 x ( 3 x 195lbs)

JM Press:
10 x 95lbs
2 x (8 x 105lbs)

BB Row with a little leg drive:
3 x (100kg x 6)

Face pulls with red band:
3 sets of 20

2 of my regular training partners were out of town, the other two weren't training today.. I hate working out alone :(

deeder
11-12-2007, 02:29 PM
ME Squat:

work up to 315lbs x 3 -- still warming up
365lbs x 1 -- loose knee wraps
405lbs x 1 -- tight knee wraps
425lbs x 1 -- tight knee wraps
405lbs x 1 -- a mile high, suit bottoms
425lbs x 1 -- closer to depth, suit bottoms
445lbs x 1 -- 1" high, suit bottoms, knee wraps
465lbs x 1 -- depth, suit bottoms, kneew wraps
495lbs x 1 -- damn close to depth, straps up, knee wraps
495lbs x 1 -- depth? maybe... apparently it was borderline... straps up and knee wraps

That's a 10lb PR :) I'm going back to the gym later today to do my accessory work while some of the other people are training... Oh, and obviously I had a belt on for all that stuff too :p

I probably could have gone heavier but I was wearing my suit differently today (legs not hiked up as high). I got a ****LOAD of pop out of it but it was really hard to not get thrown forward. I was at the gym for 2 hours and I was satisfied with a 10lb PR. :thumbup:

deeder
11-12-2007, 09:23 PM
Went back for my accessory work tonight. If someone were to ask me what my perfect day would be it would pretty much be today. I spent about 4 hours at the gym today. :D

Wide stance snatch grip romanian deadlifts:
10 x 275lbs
3 x ( 8 x 295lbs)

Abs:
Standing band rotation 3 sets of 15 reps to each side
Crunches 3 sets of 15 reps
Leg Raises 2 sets of 15 reps

Hyperextensions:
3 x 10reps

Yeah I know this shouldn't have taken 2 hours, nor should the squats have taken 2 hours... But I had nothing better to do today and we had a good time bull****ting between sets.

deeder
11-14-2007, 12:05 PM
I noticed yesterday that I have a burst blood vessel in the corner of my eye. Woot, yay for heavy squatting :thumbup:

Sidior
11-14-2007, 12:30 PM
10lb PR and a burst blood vessel awesome man! Do you find it is harder to hit depth with the suit lower on your legs?

TommyBoy
11-14-2007, 01:06 PM
The tension wasn't that badass :p I don't know if all bands are the same or if they are different depending who you get them from. Anyway, the reds we have add about 60lbs at the top for this set up and the blacks add about 100lbs.What type of bands were you using....the black bands from jump stretch add roughly 200lbs of tension per band.

ME Squat:

work up to 315lbs x 3 -- still warming up
365lbs x 1 -- loose knee wraps
405lbs x 1 -- tight knee wraps
425lbs x 1 -- tight knee wraps
405lbs x 1 -- a mile high, suit bottoms
425lbs x 1 -- closer to depth, suit bottoms
445lbs x 1 -- 1" high, suit bottoms, knee wraps
465lbs x 1 -- depth, suit bottoms, kneew wraps
495lbs x 1 -- damn close to depth, straps up, knee wraps
495lbs x 1 -- depth? maybe... apparently it was borderline... straps up and knee wrapsThat's sick brother!

I noticed yesterday that I have a burst blood vessel in the corner of my eye. Woot, yay for heavy squatting :thumbup:Damn, that's even better than the PR.

deeder
11-14-2007, 01:27 PM
10lb PR and a burst blood vessel awesome man! Do you find it is harder to hit depth with the suit lower on your legs?

I was getting A LOT more support out of the suit wearing it this way. I think the main reason I had so much trouble hitting depth is because I need to put more weight on the bar! The biggest issue was sitting back. The suit really seems to kick me forward wearing it like this.


What type of bands were you using....the black bands from jump stretch add roughly 200lbs of tension per band.
That's sick brother!
Damn, that's even better than the PR.

I have no idea what brand the bands are... They definitely do not add 200lbs per band though! I was pretty psyched about the burst blood vessel haha I've never had anything like that before while lifting.

deeder
11-14-2007, 08:25 PM
ME Bench:

Floor Press - Pinky on rings
135lbs x 10
185lbs x 5
225lbs x 3
245lbs x 3
265lbs x 3
275lbs x 1
285lbs x 1
295lbs x 1

Tricep Extensions:
3 x ( 10 x 75lbs )

DB Rows:
3 x ( 15 x 90lbs )

Stumprrp
11-14-2007, 08:30 PM
huge squats and floor press.

200 lbs per band? good god.

HeavyBomber
11-14-2007, 08:35 PM
damn dude, looking good.

deeder
11-14-2007, 09:15 PM
huge squats and floor press.

200 lbs per band? good god.


Thanks Stump! Those aren't the bands we have but that would have been sick :evillaugh:


damn dude, looking good.

Thanks HB :D

deeder
11-16-2007, 04:03 PM
DE Squat/Deadlift day:

Competition height box squats - green bands
2 x (135lbs x 10)
3 x 225lbs
8 x ( 3 x 225lbs ) -- belt and green bands

Really focused on pushing my knees out / spreading the floor and felt a lot stronger off the box because of it. :)

Deadlifts:
100kg x 5
140kg x 10 -- to the knees
3 x (160kg x 8) -- to the knees

Crunches/Leg Raises:
3 sets of 15 each supersetted

Hyperextensions:
2 x 15 reps


GREAT workout today! I was really happy with the speed squats and those deadlifts to the knees were an awesome hamstring exercise.

deeder
11-19-2007, 11:20 AM
DE Bench day:

Speed Bench -- 4 different grips
4 x (3 x 185lbs)
5 x (3 x 205lbs)

JM Press:
3 x (8 x 115lbs)

BB Rows:
2 x (20 x 155lbs)

Face Pulls with band
3 x 20reps

Tricep Band Extensions x a million or so....


I felt really ****ty when I first got to the gym. Had been out celebrating my birthday the night before and worked 9 hours. I was tired and stiff but after my first couple sets of benching I started loosening up and ended up having a great workout :thumbup:

TommyBoy
11-19-2007, 01:43 PM
Nice effin' floor press!

deeder
11-19-2007, 06:43 PM
ME Squat/Deadlift Day:

GMs
60kg x 8
100kg x 3
120kg x 1
3 x (140kg x 1) -- loose belt. These are a lot harder than doing them off pins :p

Front Squats:
60kg x 8
3 x (100kg x 6)

Crunches and Standing band rotation thingies
3 sets of 15 reps each

Hyperextensions:
2 x ( BW x 15)
25lbs x 10

betastas
11-20-2007, 05:13 PM
Hey Deeder, how much do you weigh? You have a pretty sick DL, did you pull that sumo?

deeder
11-20-2007, 09:06 PM
Hey Deeder, how much do you weigh? You have a pretty sick DL, did you pull that sumo?

Right now I'm weighing about 210 after my workouts. If you're talking about the deadlift in my signature that was done at 198lbs and yes it was sumo. I'm going back to pulling conventional though because sumo is hell on my hips.

Detard
11-20-2007, 09:13 PM
Nice GM's man. I thought I read somewhere that your competing this weekend? Good luck man.

deeder
11-20-2007, 09:22 PM
Today was my last shirted bench day before the competition on Saturday. Probably a little later than I should have done it but I don't really care. I'm going to annihilate my previous bench only record no matter what.

My weight in the mornings is right around 205lbs and I need to get down to 198lbs for Saturday morning. I've been on a 'water diet' for the last week. Basically this means I'm eating the exact same but drinking about 2 gallons of water a day (about twice as much as usual!). This has brought my morning weight down 3lbs. I'm going to cut out pretty much all sodium as of Thursday.

Friday, I'll get a gallon of water in before noon then no water until weigh in (depending on how my weight looks that night). I'm thinking I'm going to have to spend a bit of time in the sauna at my hotel to sweat out a couple pounds.

The plan is to get my weight back up to about 205lbs by the time I lift. I'm pretty sure I'll be weighing in at the same time as everyone who is doing the full powerlifting so I'll have a a few hours to rehydrate. If that's not the case then I guess I'm gonna be incredibly full of water for my lifts :p

My benching went well today. I just worked up to my opener which was really easy. I did 275lbs for 2 to a 2 board, then put the shirt on and did 295lbs to a 2 board and then 320lbs to my chest. It was a pretty easy touch and flew up no problems whatsoever. The plan on Saturday is 145kg(320lbs), 152.5kg(336lbs), 160kg(352lbs).

If you're still reading at this point... Get a ****ing life! Haha, just kidding! I just noticed how long this got :p

deeder
11-20-2007, 09:23 PM
Nice GM's man. I thought I read somewhere that your competing this weekend? Good luck man.

You did indeed! Just the bench only.. Refer to long-ass post above.

chinaz
11-20-2007, 09:30 PM
Good Luck with all that!!


i wish i was that beastly.

Detard
11-20-2007, 09:49 PM
Sick man! Good luck with that. You got it no problem

TommyBoy
11-20-2007, 09:55 PM
Rip some s*** up Deeder! Bench is lookin' strong.

Detard
11-25-2007, 10:43 AM
Hey dude how'd the meet go?

deeder
11-25-2007, 09:41 PM
Hey dude how'd the meet go?

It was awesome! I'm just about to go do a write up in the powerlifting section. I'll also have videos of my 3 attempts up soon (probably within an hour).

Bako Lifter
11-25-2007, 10:56 PM
If you're still reading at this point... Get a ****ing life! Haha, just kidding! I just noticed how long this got :p

Funny, I read the first sentence and then skipped down to this line. Haha, keep up the good stuff Deeds.

TommyBoy
11-26-2007, 01:42 PM
Very nice bench @ the westerns big man. Do I see SHW class in your future?

deeder
11-26-2007, 09:50 PM
Funny, I read the first sentence and then skipped down to this line. Haha, keep up the good stuff Deeds.
Nice, I probably would have done the same :p

Very nice bench @ the westerns big man. Do I see SHW class in your future?
Thanks Tommy! Getting to SHW is in the longterm plans. I plan on slowly working my way up.... I know that if I really wanted to I could get there by the end of next summer but I really don't think it would do me any good to go that fast. I'm going to stick with the 90kg class for this year at least. Maybe make the move to 100kg next year. We'll see how nationals and everything goes.

deeder
11-26-2007, 09:53 PM
ME Squat/Deadlift day:

GMs:
135lbs x 8
185lbs x 5
225lbs x 3
3 x (275lbs x 3)

Sumo Deadlifts:
100kg x 5
3 x (140kg x 8) -- reset after every rep

These felt awesome! If my hips could stay healthy I would definitely be a sumo puller for life. I'm thinking about ordering a pair of briefs to wear during training, just something fairly loose for support so it doesn't beat up my hips so much. I'd love to go back to sumo.

3 sets of 15 crunches
2 sets of 10 hyperextensions
1 set of 8 "dead bugs" -- some stupid ab exercise one of my training partners was doing.

Sidior
11-26-2007, 10:01 PM
Deads bug eh... lol. Real strong GMs.

deeder
11-27-2007, 10:26 PM
Recovery Bench Day

bar x 10
95lbs x 10
135lbs x 5
3 x (185lbs x 10)

EZ-bar tricep extensions:
3 x (75lbs x 10)

Standing Millitary Press:
50kg x 10
60kg x 8
60kg x 6

DB Row:
3 x (80lbs x 15)

Rotator Cuff work and about 50 reps of tricep extensions with red bands...

Fuzzy
11-29-2007, 04:59 AM
Cutting weight is a bitch...

'FIRAS, YOUR GOING TO BE A 94' ****....

nice work, and I hope you stick around with this one.

Stumprrp
11-29-2007, 07:38 AM
strong stuff for a recovery day man, how big are you now?

deeder
11-29-2007, 10:41 AM
strong stuff for a recovery day man, how big are you now?

Haha yeah I probably got a little carried away but I felt good and it got the blood pumping. :) I'm weighing right around 210lbs after I lift (at night).

deeder
11-29-2007, 10:43 AM
Cutting weight is a bitch...

'FIRAS, YOUR GOING TO BE A 94' ****....

nice work, and I hope you stick around with this one.

How does weigh in work for weightlifters? For the IPF the start of lifting is 2 hours after the start of weigh in. Unless you're doing the bench only at a small competition I guess... But at nationals or if you're going for a national record you have to weigh in within 2 hours of the start of lifting or the record won't count.

TommyBoy
11-29-2007, 10:44 AM
Haha yeah I probably got a little carried away but I felt good and it got the blood pumping. :) I'm weighing right around 210lbs after I lift (at night).Congratulations. You're exactly 50% of my bwt.

Detard
11-29-2007, 10:45 AM
Haha 50 reps. Nice lifting man.

deeder
11-29-2007, 10:46 AM
Congratulations. You're exactly 50% of my bwt.

:bow: :bow: :bow: :bow:

( I thought you were just over 300?)

deeder
11-29-2007, 10:47 AM
Haha 50 reps. Nice lifting man.

Yeah man, just to get the blood pumping at the end of the workout. It seems to be recommended in a lot of articles on elitefts for recovery and elbow health :dj:

TommyBoy
11-29-2007, 11:21 AM
:bow: :bow: :bow: :bow:

( I thought you were just over 300?)yeah.....300 kilos

deeder
12-01-2007, 04:52 PM
I just realized that I didn't put up my thursday workout... It wasn't very special :p

Speed box squats:
4 x (225lbs x 3) -- green bands
4 x (235lbs x 3) -- green bands

Then some abs and hyperextensions... Skipped the hamstring accessory since my legs were still sore from Monday's workout.

Going in this evening to do some speed bench + accessory. :thumbup:

North
12-01-2007, 04:59 PM
nice box squats deeder, good luck on your workout tonight

deeder
12-02-2007, 01:45 AM
Thanks North :)

Here's what I ended up doing tonight:

Speed bench with red bands:
9 x ( 3 x 135lbs ) -- 3 different grips, really really fast

2-board press:
Ok, I was being a bitch on these... I got yelled at on my 2nd and 3rd sets to do more :p
3 x 275lbs
4 x 275lbs
5 x 275lbs

haha, I probably could have done all three at 5 reps.

BB Rows:
10 x 70kg
2 x (10 x 90kg)

Face Pulls with a band:
3 x 15 reps

Did a bit of foam roller stuff on my hams... Damn they are sore and ME squat/deadlift is tomorrow. Hopefully I feel a bit better by tomorrow!

deeder
12-02-2007, 09:26 PM
ME Squat/Bench day:

Here's my excuses in advance! I only slept 4 hours last night, worked all day, and my hammies were still sore.

Squats:
bar x a lot
135lbs x 8
225lbs x 5
275lbs x 3 - loose belt
315lbs x 2 - tight belt
365lbs x 1 - tight belt
405lbs x 1 - WAY high, suit bottoms + belt
425lbs x 1 - slightly high, half inch maybe...
435lbs x 1 - got it below parallel but two things went wrong. I put my belt on too tight and couldn't push my gut out. Second, as I dipped below parallel I lost tightness and the suit shot my knees forward. Dropped the bar on the pins and went shooting forward like a spring :p No injuries though so it's all good! Live and learn

SLDL - light since my hammies are still sore
3 x ( 8 x 100kg )

4 sets of abs and 2 sets of hyperextensions.

I'm still trying to get used to wearing the suit legs lower. I was cranking them sooo high just so I could make depth before that I think I was robbing myself of getting the most out of the suit. I have a lot more support now but it is definitely harder to use this way.

TommyBoy
12-03-2007, 12:51 PM
Here's my excuses in advance! I only slept 4 hours last night, worked all day, and my hammies were still sore.Those are s****y excuses man. No more of that.

I'm still trying to get used to wearing the suit legs lower. I was cranking them sooo high just so I could make depth before that I think I was robbing myself of getting the most out of the suit. I have a lot more support now but it is definitely harder to use this way. Good stuff man. You can crank it high for your opener, then bring it down for the next 2 lifts.

deeder
12-03-2007, 01:20 PM
Those are s****y excuses man. No more of that.


Haha, yeah they are kind of ****ty excuses but it's all I had :rolleyes:



Good stuff man. You can crank it high for your opener, then bring it down for the next 2 lifts.

I would have never thought to do that! Thanks for the tip!

Indifference
12-03-2007, 09:50 PM
Heavy effin squats (and lifts) in here man! Also took your advice you gave me on shoulder width pullups/lat pulls. Feels alot better.

RedSpikeyThing
12-04-2007, 07:53 AM
great squatting! I'd like to have seen that missed one, though :p

deeder
12-04-2007, 09:30 AM
Heavy effin squats (and lifts) in here man! Also took your advice you gave me on shoulder width pullups/lat pulls. Feels alot better.

Thanks! Good to hear your shoulder is feeling good :thumbup:


great squatting! I'd like to have seen that missed one, though :p

Thanks Red! My girlfriend taped it on my camera phone. It was actually funny as hell watching it over and over :p The suit bottoms shot me right forward. Thank God I'm agile like a.... uhh.... sloth? haha

Stumprrp
12-04-2007, 09:33 AM
nice squats man

deeder
12-04-2007, 07:00 PM
nice squats man

Thanks big guy :alcoholic:

deeder
12-04-2007, 07:33 PM
ME Bench:

bar x 1 zillion
95lbs x 10
135lbs x 8
185lbs x 5
225lbs x 3
275lbs x 3 -- 3 board from here on
295lbs x 3
305lbs x 3
315lbs x 3 - I've never done 3's this heavy to a 3 board. I've done 285lbs for 5 to a 3 board but I think that's the most. Anyway, this is a PR :)

EZ bar Tricep Extensions
3 x (95lbs x 8)

Pullups:
2 x ( 6 x BW + 45lbs )
5 x BW + 45lbs

Had to skip shoulder stuff today since I was in a rush to get home.

nhlfan
12-04-2007, 08:14 PM
strong benching, nice PR

Indifference
12-05-2007, 09:22 PM
Nice board work man! I can barely hold onto 315 with my hands, I'd probably crunch violently if i tried to press that

deeder
12-05-2007, 09:47 PM
strong benching, nice PR


Nice board work man! I can barely hold onto 315 with my hands, I'd probably crunch violently if i tried to press that

Thanks guys :)

Speed squats tomorrow. My squat shoes came in the mail on Tuesday so I'm looking forward to trying them out tomorrow.

Stumprrp
12-06-2007, 08:48 AM
huge 3 board

deeder
12-06-2007, 10:04 PM
huge 3 board

Now if I could only turn back time so I could do that when I was 11 like you did... :rolleyes:

deeder
12-06-2007, 10:09 PM
I worked out at my University gym today and met up with nhlfan from this site. We didn't actually work out together since that pussy was doing bench press not squats hahaha

Anyway, DE squat/deadlift. I just got my squat shoes a couple days ago and I've gotta say squatting in them is ****ing great! I was able to stay soooo much more upright. Great stuff :)

Speed squats - box slightly below parallel
135lbs x 8
225lbs x 5
8 x (275lbs x 3) -- loose belt

Oh the looks I was getting while doing these... Apparently exerting yourself is unusual at this gym... I'm so glad I don't train there on a regular basis anymore.

Sumo deadlifts:
315lbs x 5 -- loose belt for all sets
365lbs x 5
405lbs x 5 -- touch and go

Incline situps, foam rolling and hyperextensions followed the real work :p

Funny thing... There are foam rollers at this gym but as Kristen and I were foam rolling someone asked Kristen what she was doing and we honestly had people pointing at us as we walked by. Ignorance is bliss?

Sidior
12-06-2007, 10:39 PM
Nice 3 Board work a little ways back. Strong deads as well!

What kind of shoes did you get? Oly ones?

deeder
12-06-2007, 10:46 PM
Nice 3 Board work a little ways back. Strong deads as well!

What kind of shoes did you get? Oly ones?

Thanks man. And yes, oly squat shoes :cool:

Sidior
12-06-2007, 10:48 PM
Thanks man. And yes, oly squat shoes :cool:

They are a good time eh.

TommyBoy
12-06-2007, 11:21 PM
Nice 3board d00d. High f'n reps on pulls!

Indifference
12-07-2007, 12:14 PM
University gyms are fun arent they? I find it amusing to go every once in a while b/c I enjoy it when all the curl jockeys look at you with the *wtf* face

also did you useto squat in normal shoes or barefoot? Ive been thinking about getting squat/pulling shoes as I find doing it barefoot is much nicer than in shoes however i sometimes slide on my socks even on carpet

deeder
12-07-2007, 02:45 PM
Nice 3board d00d. High f'n reps on pulls!

Thanks tommy! High reps on the pulls? 5's are high now?


They are a good time eh.

I think they are going to make a big difference in my squat. Just from squatting in them yesterday I noticed that I was much more upright and because of that it was like I was hitting parallel sooner...


University gyms are fun arent they? I find it amusing to go every once in a while b/c I enjoy it when all the curl jockeys look at you with the *wtf* face

also did you useto squat in normal shoes or barefoot? Ive been thinking about getting squat/pulling shoes as I find doing it barefoot is much nicer than in shoes however i sometimes slide on my socks even on carpet

Yeah, it's fun to go there every once and a while but I am very glad that I don't train there regularly anymore. I was squatting in chucks before. I'll still bench and pull in my chucks. When I first started squatting I was doing them barefoot but I couldn't do that now.. I need good grip on my shoes so I can push my knees out and "spread the floor".

TommyBoy
12-07-2007, 03:20 PM
High reps on the pulls? 5's are high now?Oh yeah. I only do singles on pulls.

deeder
12-07-2007, 05:38 PM
Oh yeah. I only do singles on pulls.

Haha, lazy ass! High rep (8+) deadlifts suck ass. 10's off a 3" board are probably the worst I've done...

nhlfan
12-07-2007, 07:53 PM
I worked out at my University gym today and met up with nhlfan from this site. We didn't actually work out together since that pussy was doing bench press not squats hahaha


:bash: haha

that "tearing the bar apart" thing started to work for me on my last set, thanks for the pointer. I'll keep working on my arch/getting up on my traps!

TommyBoy
12-07-2007, 08:04 PM
Haha, lazy ass!Lazy......no. Louie Simmons advocates only doing singles on deadlifts due to the fact that there is no eccentric portion to a deadlift. If you do more reps, you'll just use momentum and basically teach yourself an improper deadlift. If you stick to singles you'll teach yourself that every rep is as important as the next.


I thought you were doing westside??

deeder
12-07-2007, 10:34 PM
:bash: haha

that "tearing the bar apart" thing started to work for me on my last set, thanks for the pointer. I'll keep working on my arch/getting up on my traps!

Hehe, wasn't sure if you read this :p Glad I could help some!


Lazy......no. Louie Simmons advocates only doing singles on deadlifts due to the fact that there is no eccentric portion to a deadlift. If you do more reps, you'll just use momentum and basically teach yourself an improper deadlift. If you stick to singles you'll teach yourself that every rep is as important as the next.


I thought you were doing westside??

I am doing westside. The sumo deads were meant to be my glutes/hamstring accessory stuff. Would you say that "high rep" deadlifts are alright for accessory work if I stick to singles when doing deadlifts as my ME exercise?

deeder
12-08-2007, 06:53 PM
DE Bench day:

bar x a lot
95lbs x 10
135lbs x 8
8 x ( 145lbs x 3 ) + red bands

Floor Press:
135lbs x 10
135lbs x 8 + 20lbs of chains on each side
225lbs x 2 + 20lbs of chains on each side.. Ok, this was harder than I thought :p
185lbs x 5 + 20lbs of chains on each side... being a pussy
185lbs x 8 + you get the idea...
185lbs x 9 ......

Alone at the gym so, no spotter today... Really wasn't pushing myself until last two sets...

Tricep extensions with black bands
3 sets of 15

DB Rows:
25 x 70lbs

Plate Raise:
45lbs x 12

Foam rolled my quads for about 20 minutes... I've gotta say... DE Squat day kicks my ass bigtime.

Sidior
12-08-2007, 11:18 PM
Yay chains. Floor pressing looks strong.

deeder
12-09-2007, 08:12 PM
Yay chains. Floor pressing looks strong.

Thanks man :)

deeder
12-09-2007, 08:15 PM
ME Squat/Deadlift day:

Squats:
2 x (135lbs x 8)
225lbs x 5
275lbs x 3
315lbs x 3 -- add belt
365lbs x 1
405lbs x 2 -- add suit bottoms, high as ****
425lbs x 1 -- close to depth
435lbs x 1 -- closer still to depth
445lbs x 1 -- still not making it!!!
455lbs x 1 -- damn freaking close to depth, uploading video to youtube as I'm writing this

Band pullthroughs:
3 sets of 10

3 sets of 10 crunches

That's all folks :)

Edit:

Here's the video:
cjFN1-f3Y60

Chubrock
12-09-2007, 08:22 PM
Nice squatting. I wanna check out that vid when you post it up. I threw mine up in the pics section.

Indifference
12-09-2007, 10:57 PM
bah I think your being a little hard on yourself on the depth. Looks plenty parallel to me. Also looks plenty heavy! Freaking strong ass squat big guy!

deeder
12-10-2007, 06:56 AM
bah I think your being a little hard on yourself on the depth. Looks plenty parallel to me. Also looks plenty heavy! Freaking strong ass squat big guy!

I go by IPF rules for depth since that's the federation I compete in. By their judging that would have been a little high.

deeder
12-10-2007, 08:42 PM
Went to the gym to do a "cardio" workout and ended up training fairly heavy. Damn you powerlifting mindset :p

I planned on doing high rep db snatches to get the heart rate up for a while then some farmer walks then some foam rolling and stretching...

1 arm DB snatches:
20 x 55lbs each arm
2 x (10 x 70lbs)
5 x 80lbs
2 x ( 4 x 100lbs )

Training light just isn't my thing hehehe. Did some foam rolling and stretching and reverse hypers. I feel pretty good now but I think my legs are gonna hate me tomorrow.

deeder
12-11-2007, 08:50 PM
ME Bench day:

bar x 10000000
95lbs x 15
135lbs x 8
185lbs x 5
225lbs x 3
245lbs x 3
255lbs x 3
260lbs x 3 -- 2 rep PR

3-board press:
3 x (8 x 275lbs)

BB Rows:
3 x (8 x 100kg)

Shoulder Lateral Raises:
3 x (10 x 40lbs)

Felt kind of ****ty coming to the gym today. Shoulders were sore from the db snatches yesterday but I ended up having a pretty decent workout. Kept it to a 3rm for bench today since my shoulders were sore. I'm doing a meet on the 30th and Rhodes' advice to me was to make sure I don't miss a single lift in the next few weeks so that's what I'm doing :)

Lones Green
12-11-2007, 08:53 PM
dude i can't handle extra workouts with westside. westside alone beats the s*** outta my body. nice lifting.

deeder
12-11-2007, 08:56 PM
dude i can't handle extra workouts with westside. westside alone beats the s*** outta my body. nice lifting.

That's the first time I've done anything extra since I started this. If I had kept it light like I had planned it wouldn't be so bad but there's something in the back of my head always saying "HEAVIER!!!!!"

Indifference
12-11-2007, 09:05 PM
good stuff man. Not bad coming in crappy and repping out a PR. now just be hyped for next time because youll be 100% and really throwing the weight around!

deeder
12-13-2007, 06:26 PM
DE Squat/Deadlift day:

Box squats:
135lbs x 8
225lbs x 5
4 x (275lbs x 3)
4 x (295lbs x 3)

Partial Deadlift -- to the knees:
8 x 315lbs
5 x 405lbs -- loose belt
5 x 455lbs -- loose belt
5 x 475lbs -- tight belt, last two were full rom pulls

Abs then some farmer's walks for fun.

Sidior
12-13-2007, 06:35 PM
Nice pulling and snatch work bro. What benefits do you get from the partial deads? Is your sticking point right at the floor?

deeder
12-13-2007, 06:38 PM
Nice pulling and snatch work bro. What benefits do you get from the partial deads? Is your sticking point right at the floor?

Yup. It always has been. It's also a great ham/glute exercise since you're keeping the muscle under tension the whole time.

Bako Lifter
12-13-2007, 07:43 PM
Dayyyum, nice partials big man.

Indifference
12-14-2007, 11:40 AM
wow. some sick partials. I may have to try that since my sticking point is the floor too.

Stumprrp
12-14-2007, 12:09 PM
nice job man but i dont see the benefit? you should use pull of blocks if your weakness is the floor?

deeder
12-14-2007, 01:38 PM
Dayyyum, nice partials big man.


wow. some sick partials. I may have to try that since my sticking point is the floor too.

Thanks guys!


nice job man but i dont see the benefit? you should use pull of blocks if your weakness is the floor?

I've done lots of pulls off blocks... I've done these a couple times and I really like the way they hit the posterior chain. Maybe they won't make me much stronger off the floor but they'll make me stronger somehow :p

deeder
12-18-2007, 09:24 AM
ME Squat:

work up to 365lbs x 2 in a belt
405lbs x 1 -- knee wraps + belt
435lbs x 1
455lbs x 1 -- suit bottoms + belt
475lbs x 2 -- half squats, straps up + belt, pulled the legs higher for my next set
475lbs x 1 -- almost to depth
495lbs x 1 -- straps up + belt, I have it on my phone and will upload tonight or tomorrow.
515lbs x 1 -- full gear FUC|< YES!!!! 20lb PR! Sadly, no video.. Had too many things to worry about and couldn't be bothered to set the camera up.

This workout was done at my University gym. Only had a spotter on my last set. My last final is today so after that my life will be back to normal and I'll be lifting with my training partners at our gym. THANK GOD!

bill
12-18-2007, 10:05 AM
Nice work your doing lately

deeder
12-18-2007, 10:08 AM
Thanks bill!

Chubrock
12-18-2007, 10:10 AM
Hell yea bro. Very nice job. Guess I'll have to up my effort.

deeder
12-18-2007, 10:12 AM
Hell yea bro. Very nice job. Guess I'll have to up my effort.

Haha that's right! It flew up too! I'm gonna nail at least 540 on the 30th!

Lones Green
12-18-2007, 12:30 PM
nice squat dude. i'm going for 525 this week. race to 600? ill use single ply gear since im 400 pounds more than you.

North
12-18-2007, 01:17 PM
great power record deeder, nice squating!

Bako Lifter
12-18-2007, 05:34 PM
Dude!!!!! 500lb squat! That's freakin awesome!

deeder
12-18-2007, 07:40 PM
nice squat dude. i'm going for 525 this week. race to 600? ill use single ply gear since im 400 pounds more than you.
It's on big man!!! I'm using single ply gear too :evillaugh:



Dude!!!!! 500lb squat! That's freakin awesome!
Hell yeah!! I really thought it was going to take a lot longer!


great power record deeder, nice squating!
Thanks North!!

Lones Green
12-18-2007, 07:45 PM
right on. first one with a video of 600 gets....i dont know, a cookie.

nhlfan
12-19-2007, 12:58 AM
515lbs x 1 -- full gear FUC|< YES!!!! 20lb PR! Sadly, no video.. Had too many things to worry about and couldn't be bothered to set the camera up.

This workout was done at my University gym. Only had a spotter on my last set. My last final is today so after that my life will be back to normal and I'll be lifting with my training partners at our gym. THANK GOD!

:cool: nicely done

dear lord I can't imagine the looks on the faces of the University gym patrons when you did this.

Sidior
12-19-2007, 01:54 AM
Awesome squatting man, 500 is a sweet milestone. On to 600 now eh :D

Stumprrp
12-19-2007, 08:43 AM
damn you gears whores! you are all doomed when i learn a squat suit!

sick squat deeder

RedSpikeyThing
12-19-2007, 09:28 AM
Awesome squat!! I bet you had a lot of spectators in the school gym :p

deeder
12-19-2007, 09:42 AM
right on. first one with a video of 600 gets....i dont know, a cookie.
Haha sounds like a plan! I'm gonna win that cookie!!!


:cool: nicely done

dear lord I can't imagine the looks on the faces of the University gym patrons when you did this.
Thanks! I was there at around 9am so there weren't many people. The curl jockeys don't show up until about noon :rolleyes:



Awesome squatting man, 500 is a sweet milestone. On to 600 now eh :D
600 by nationals ;) 540ish by the 30th of this month!


damn you gears whores! you are all doomed when i learn a squat suit!

sick squat deeder
Thanks stump! I'm gonna have to go to double ply canvas when you learn to use a single ply suit just so I can still say I squat as much as you!



Awesome squat!! I bet you had a lot of spectators in the school gym :p
A couple but like I said before, not many curl jockeys there... Mostly old people :p

deeder
12-19-2007, 08:51 PM
ME Bench:

bar x lots
135lbs x 5
185lbs x5
225lbs x 3
255lbs x 1
275lbs x 1
285lbs x 1 -- 10lb PR

Medium Grip floor press:
4 x (225lbs x 5)

DB Row:
20 x 80lbs

Lateral Raises:
2 x (8 x 47.5lbs) -- lots of cheating

Bako Lifter
12-19-2007, 09:48 PM
PRs are flyin, keep it up deeeeds.

Detard
12-19-2007, 09:49 PM
Nice benching deeds

Indifference
12-19-2007, 09:55 PM
damn man awesome PR's all over! What you been eatin lately, children and house pets? keep it up big guy.

deeder
12-19-2007, 10:54 PM
PRs are flyin, keep it up deeeeds.

I'm crossing my fingers and hoping that my Metal sumo king deadlifter will be here next week sometime... If that's the case expect a big PR deadlift too ;)


Nice benching deeds

Thanks doooood!


damn man awesome PR's all over! What you been eatin lately, children and house pets? keep it up big guy.

Haha, nope... No children or house pets. What can I say... Westside is the ****. I wasn't a believer for a long time and now that I've finally decided to give it a real shot I am making GREAT progress!

deeder
12-20-2007, 11:58 PM
Here's the video of the 495lb squat in my suit the other day. I apologize in advance... It's another ****ty cell phone video and you're gonna have to crank your head sideways :fart:

e26OputNK6c

deeder
12-21-2007, 08:50 PM
DE Squats:

135lbs x 10
225lbs x 5
8 x (315lbs x 2) -- no box... belt really really loose just to push gut in to.

SLDL:
3 x (10 x 225lbs)

1 set of hammer curls -- wrist was hurting so no more
2 ab exercises
15 minutes walking on treadmill

Hit a PR weight today!! 215lbs! SHW here I come!!!

Indifference
12-21-2007, 09:17 PM
Ahah! You may be stronger than me deeds but Ill still outfat you!! Haha sick squatting up there big guy and grats on the PR's

deeder
12-21-2007, 09:26 PM
Ahah! You may be stronger than me deeds but Ill still outfat you!! Haha sick squatting up there big guy and grats on the PR's

Haha I doubt you outfat me! You're about 4 inches taller than me!

North
12-22-2007, 12:46 AM
Nice squat deeder, it'd looked like it was easy for you

deeder
12-23-2007, 02:43 PM
Nice squat deeder, it'd looked like it was easy for you

Yeah, getting depth was the hardest part.

deeder
12-23-2007, 02:47 PM
DE Bench today:

9 x (135lbs x 3 ) -- blue bands under bench

Floor Press with chains:
185lbs x 10
185lbs x 9
185lbs x 8
-- kind of the opposite of what happened last time I did these.. Started off strong then lost steam...

Pullups
2 x (12 x BW)

DB Lateral Raises:
2 x (20 x 30lbs)

Face Pulls
2 x ( 20 x yellow band )

Stumprrp
12-23-2007, 03:40 PM
nice de day man

Lones Green
12-23-2007, 04:33 PM
nice workout dude.

Bako Lifter
12-23-2007, 06:31 PM
Nice assistance work dude.

deeder
12-24-2007, 05:33 PM
nice de day man


nice workout dude.


Nice assistance work dude.

Thanks guys :D

deeder
12-24-2007, 05:35 PM
Started my deload for the upcoming contest today.

Light Squats:
3 x (5 x 225lbs)

SLDL:
3 x (10 x 60kg) -- haha, just getting the blood flowing.. my hammies are sore

2 sets of 10 hyperextensions
2 sets of 10 crunches

Indifference
12-24-2007, 05:53 PM
When/what is your comp big deeds? good DE days btw sir

North
12-24-2007, 06:55 PM
Nice DE days deeder!

deeder
12-24-2007, 08:46 PM
Nice DE days deeder!

Thanks dooooood :)


When/what is your comp big deeds? good DE days btw sir

It's the Last Chance Invitational in Moose Jaw, Saskatchewan on New Year's Eve :cool: There are only 14 lifters in the full powerlifting and 14 in the bench only. Basically just a little gym meet. I'm looking for some big PR's. I plan on opening with 225kg for the squat. If everything is going well I'll be trying to break the provincial squat record in the 100kg class on my third attempt which is 255kg.

Bench I'll open with 155kg and deadlift I'll probably open with 215kg. I'm hoping my new deadlift suit is here in time. I know it's not advisable but I'll do my warmups in it and if things really aren't going well I'll rip it off and still be sure to get 215kg pulling conventional without a suit.

Indifference
12-25-2007, 12:34 PM
Sounds like a good idea deeds. Ill make ya a deal. While your setting the new provincial record, ill be drinking your favorite beverage for you since you'll be busy! hahaha. I put up some platform dead vids in my journal let me know how the form looks big guy.

deeder
12-25-2007, 12:47 PM
Sounds like a good idea deeds. Ill make ya a deal. While your setting the new provincial record, ill be drinking your favorite beverage for you since you'll be busy! hahaha. I put up some platform dead vids in my journal let me know how the form looks big guy.

Hey no worries man, I'll get my drink on as soon as the lifting is done!!!

deeder
01-06-2008, 01:34 PM
Well time to update this thing... I've done 4 workouts since my meet. A light bench 3 sets of 10 with 185lbs, a light squat with 3 sets of 10 at 225lbs, a medium deadlift with 3 sets of 8 at 140kg and a heavy (although high rep) bench with 3 sets of 10 at 225lbs. Obviously there was accessory work included after all those but I am to lazy to type out in detail everything that I've done.

After talking with a couple coaches and more advanced lifters during my meet and after I've decided to move back to a more traditional IPF style routine. I know I know... I should give this westside time because it'll take me a while to learn what I need.. BUT, I was given an offer I can't refuse. Someone else is putting together a 15 week program for me to take me right up until Nationals which basically outlines EVERYTHING I need to do.

This takes a lot of weight off my shoulders and I've always found it easier to follow a program that details the exact numbers I need to be hitting. I also found that I was really winging it when it came to peaking for competitions.

Some of you may be disappointed with me for this change but who knows, maybe I'll move back to a westside-esque routine sometime in the future.

Well, now that that's off my back, here are my goals for Nationals and here is the beginning of my quest to achieve them:

Squat: 260+
Bench:180+
Deadlift:260+

These would bring me to a 700kg total (Class 1 total is 645kg and Master is 722kg) and damn close to a 450 Wilks. There's no reason I can't hit these numbers with the way I've progressed in the last year. This is MY YEAR bitches. Time to blow every expectation out of the water.

Relentless
01-06-2008, 01:48 PM
Good luck deeder. You've come a long way in a relatively short time. I continue to be impressed with your progress.

deeder
01-06-2008, 02:36 PM
Good luck deeder. You've come a long way in a relatively short time. I continue to be impressed with your progress.

Thanks a lot man! A major part of my progress in the last 6-8 months has been getting into equipment and learning to use it better. I'm counting on milking that for a few more kilos at Nationals.

Had my squats went well on the 31st I think I would have been good for a 250kg squat. I missed my first squat due to the suit being too tight and throwing me around my second and thirds were easy as hell but on the third I got called on depth. I think I can put 10-15kgs on my squat by April. Some more lockout work on the bench and I'll be set. Deadlift, well I pulled 230kg in a belt so I KNOW my suited sumo pull is way up. I've got a brand new King sumo deadlifter on the way too :evillaugh:

Indifference
01-06-2008, 02:49 PM
bah you really need to stop putting things up in kilo's skinny. sounds like youve got a good plan and some quality assistance to get you what you want for nationals.

you got it in the bag deeds

deeder
01-06-2008, 03:20 PM
bah you really need to stop putting things up in kilo's skinny. sounds like youve got a good plan and some quality assistance to get you what you want for nationals.

you got it in the bag deeds

Haha sorry man... My mind gets into Kilo mode around competitions... I'll be back to talking in pounds in a few weeks ;)

deeder
01-07-2008, 08:55 PM
First day of the new program... It was brutal. First high rep **** I've done in a looong time.

Raw Squats:
3 x (16 x 215lbs)

SLDL:
3 x (10 x 275lbs)

Calve Raises:
6 x (16 x BW)

Abs:
3 sets of 14 crunches
3 sets of 8 incline band thingies....

Hyperextensions:
3 sets of 15

I'll be squatting three times a week. Once high rep like this (I only have 1 more week of 16's then it's down to 8's), once in wraps and then front squats on my deadlift day.

Lones Green
01-08-2008, 03:49 AM
thats a lot of squatting dude.

deeder
01-08-2008, 09:58 PM
thats a lot of squatting dude.

Yeah it is but hopefully it will be good for me!

deeder
01-08-2008, 10:03 PM
Holy volume Batman! First bench day of the new program today and it was a looong one:

Close Grip Bench Press:
3 x (8 x 185lbs)

Floor Press:
3 x (5 x 225lbs)

Floor Skull Crushers:
3 x (10 x 75lbs)

Tricep Dips:
3 x (10 x BW)

DB Bicep Curls:
3 x (15 x 40's)

EZ Bar Curls:
3 x (12 x 75lbs)

3 sets 30 reps crunch twist thingies

2 x (30sec flat plank, 30 sec each side plank)

Hyperextensions:
3 sets of 15 reps


Had fun at the gym today. We had a guy from P.A. training with us today who put his shirt on and one of my training partners worked up to doubles in suit bottoms and wraps. It's always a great atmosphere when there's lots going on like that :thumbup:

Indifference
01-08-2008, 11:29 PM
Sounds like a lot of fun. Wish there was a crew around here who was hardcore about stuff. Also some nice pressin there skinny

Lones Green
01-09-2008, 03:47 AM
your tri's must be smoked.

deeder
01-10-2008, 08:50 PM
Sounds like a lot of fun. Wish there was a crew around here who was hardcore about stuff. Also some nice pressin there skinny

Yeah it's tons of fun! Finding good training partners is definitely the best thing you can do for your training!


your tri's must be smoked.

Yes indeed... This high volume is kicking my ass after doing Westside.

deeder
01-10-2008, 08:52 PM
Deadlift Day -- All Raw:

Conventional Deadlifts:
5 x (10 x 330lbs)

Front Squats:
3 x (5 x 175lbs)

Bent Over DB Rows:
3 x (15 x 70's)

Pullups:
3 x (12 x BW with purple band helping)

Weighted Ab Planks:
3 x 30secs with 60kg on my back

Oblique Side Bends:
2 x (15/side x 60lbs)

Hyperextensions:
2 x 15

Sidior
01-10-2008, 10:02 PM
Tons of volume man. I hope it works for ya.

deeder
01-10-2008, 10:32 PM
Tons of volume man. I hope it works for ya.

It drops a bit after the first 2 weeks. This is supposed to prep me for the hell to come :thumbup:

bigmoney
01-10-2008, 10:48 PM
Wow i could never do that much volume. Where is this program you are following? Kick ass work regardless deeder.

deeder
01-10-2008, 10:54 PM
Wow i could never do that much volume. Where is this program you are following? Kick ass work regardless deeder.

One of the guys I train with wrote it for me. He's a personal trainer (CSCS) and has a Kinesiology degree and has lots of strength training experience so I'm putting my trust in him. Oh, and he's one of the co-owners of the gym I train at :thumbup:

I don't have an electronic copy but probably wouldn't be posting it even if I did since he put all that work in to customize a program for me.

deeder
01-11-2008, 08:40 PM
Bench Day:

Reverse Band Bench with greens:
3 x (5 x 285lbs)

3-board press:
3 x (5 x 280lbs)

6 sets of rotator cuff work

Superset front delt raises and rear delt raises:
3 x (15 x 20lbs) each exercise

Crunches:
3 sets of 20 reps

deeder
01-12-2008, 12:14 PM
Had a morning workout today... I hate it.. I haven't had enough to eat and I'm not properly hydrated when I get to the gym. It went pretty well anyway.

Squats:
2 x (135lbs x 8)
225lbs x 5
275lbs x 3 -- add belt
315lbs x 3
5 x (5 x 370lbs) -- belt and knee wraps

Good Mornings:
3 x (10 x 145lbs)

Lunges:
3 x (20 x 95lbs) -- 10 each leg

Hammer Curls:
3 x (10 x 45's)

Crunches supersetted with Lying leg raises:
3 sets of 15 of each.

Going to a wedding this afternoon... I realized last night that I don't have a single dress shirt that fits me so went to Walmart and picked up a couple cheap ones. I barely ever wear a dress shirt anyway so why spend a bunch of money. Anyway, gotta get going so I can sit in a church for a couple hours :p What fun!

deeder
01-14-2008, 09:58 PM
Another high rep squat day:

Raw Squats:
bar x 10
2 x (135lbs x 8)
185lbs x 5
3 x (230lbs x 16)

Straight Leg Deadlifts:
3 x (10 x 280lbs)

Calve Raises:
6 x (15 x BW)

Abs
3 sets of 15 crunches
3 sets of band oblique twisty things

Hyperextensions:
3 x 15 reps

Sidior
01-14-2008, 10:15 PM
Wedding are fun if there is an open bar after lol. Im still sickened by your volume :D

deeder
01-15-2008, 07:37 AM
Wedding are fun if there is an open bar after lol. Im still sickened by your volume :D

I'm getting used to it really fast. The 16's yesterday got me out of breath but I wasn't feeling like I was going to die like the week before. Everything is still pretty light so it hasn't been to rough yet.

Indifference
01-15-2008, 10:52 AM
more crazy volume deeds! However, if you keep it up all the extra sets are gonna function like some cardio and make you unfat.

hahaha

deeder
01-15-2008, 03:29 PM
more crazy volume deeds! However, if you keep it up all the extra sets are gonna function like some cardio and make you unfat.

hahaha

That's part of the plan (although not through the weightlifting). I hope to have my bodyweight down to about 205lbs in the mornings by mid-March.

Even though I've reduced the calories slightly I'm still putting on weight right now. My legs are growing like mad from all the high volume stuff.

TommyBoy
01-15-2008, 03:46 PM
volume = good, open bar = gooder. Nice work in here bro.

deeder
01-15-2008, 08:51 PM
volume = good, open bar = gooder. Nice work in here bro.

Thanks Tommy! It wasn't an open bar but 2$ drinks still ain't bad :evillaugh:

deeder
01-15-2008, 08:54 PM
Had a "crazy fast" workout today... Meaning it only took about an hour and fifteen minutes. Did it between classes so I could help my girlfriend... She was putting on knee wraps today and needed a spot.

Close Grip Bench Press:
3 x (8 x 190lbs)

Floor Press:
3 x (5 x 230lbs)

Tricep Extensions:
3 x (10 x 105lbs)

Dips:
3 x (10 x BW)

DB Bicep Curls:
3 x (15 x 40's)

EZ-Bar Curls:
3 x (12 x 95lbs)

Skipped abs so I could make it to my next class on time. I think I'll go in tomorrow to do a bit of cardio and abs.

Indifference
01-15-2008, 08:56 PM
hey man i say enjoy the growth while you still can, and thats awesome that your girl is lifting btw

North
01-15-2008, 09:43 PM
crazy squating deeder. i would probably die with those sets of 16.

Stumprrp
01-16-2008, 08:36 AM
open bar FTW, anything free is good, especially 6 martinis while at dinner and NO BUZZ, FFS.

getting very strong deeder, i need to keep my eyes open.

deeder
01-17-2008, 09:15 PM
hey man i say enjoy the growth while you still can, and thats awesome that your girl is lifting btw

I'm not complaining... yet. If a month from now I'm still getting heavier without trying I'll be worried.



open bar FTW, anything free is good, especially 6 martinis while at dinner and NO BUZZ, FFS.

getting very strong deeder, i need to keep my eyes open.

Sadly, no open bar... It was just cheap :p I still got ****ing drunk though hahaha

deeder
01-17-2008, 09:19 PM
Deadlift day:

Conventional Deadlifts:
5 x (10 x 340lbs)

Front Squats:
3 x (5 x 185lbs)

DB Rows:
3 x (15 x 70's)

NG Pullup
BW x 6
2 x 12 with green band... **** I'm getting fat. hahah

3 sets of abs and 3 sets of lower back.

Didn't have a ride to the gym today (yeah I'm broke and I don't have a car...) so I ended up riding my bike about 20 blocks each way. Not too bad, I need the cardio... The ****ty part that it was -33C :thumbup: What fun!

Lones Green
01-18-2008, 03:56 AM
i can't even comprehend how cold that is. its 30 degrees F here and everyone is bundled up. im still wearing shorts and flip flops, haha welcome to rhodestown.

deeder
01-18-2008, 06:16 AM
i can't even comprehend how cold that is. its 30 degrees F here and everyone is bundled up. im still wearing shorts and flip flops, haha welcome to rhodestown.

The conversion is:

F = (9/5)*(C) + 32

F = (9/5)*(-33) + 32 = -27.4

Maybe now you can comprehend how cold it is ;)

Lones Green
01-18-2008, 10:19 AM
gotcha. the only place ive been that was even remotely close to that was ontario. it was with a friends band, and they band they toured with said it was like spring when we were there. at night it was SO COLD. riding in a van with no heat didnt help either.

Hatred
01-18-2008, 10:49 AM
I bet that Shirt from WalMart fits ONE time and then you have to pitch it.

deeder
01-18-2008, 12:47 PM
I bet that Shirt from WalMart fits ONE time and then you have to pitch it.

Lol that's alright with me :hello:

It was about 25$ for 2 shirts and I will probably only wear them a handful of times over the next year.

North
01-18-2008, 01:18 PM
I had the same problem when i went to a funeral and packed clothes because it was in minnesota. My shirt and pants were way to small... and i couldn't zip up my zipper more than half way. Way to beast through the cold and get a nice workout in.

TommyBoy
01-18-2008, 02:58 PM
The ****ty part that it was -33C :thumbup: What fun!Holy crap. It's like 2C here and I'm frozen.






Nice pullin BTW.

deeder
01-19-2008, 01:30 PM
Holy crap. It's like 2C here and I'm frozen.

Nice pullin BTW.

Is the grass still green out there? :hello:

deeder
01-19-2008, 01:32 PM
Bench workout from last night:

Reverse band bench (greens):
3 x (5 x 295lbs)

3 Board Press:
3 x (5 x 290lbs)

6 sets of rotator cuff work

Front and Rear Delt raises supersets:
3 x (15 x 20lbs -- each exercise)

3 sets of abs

TommyBoy
01-19-2008, 01:38 PM
Is the grass still green out there? :hello:Actually we just got a good 8cm of snow this morning.

Nice benching bro.

deeder
01-19-2008, 01:43 PM
Actually we just got a good 8cm of snow this morning.

Nice benching bro.

Haha fair enough... and thanks!

deeder
01-19-2008, 06:03 PM
Squat day:

135lbs x 5-8 for a few sets... Pretty stiff today
225lbs x 5
275lbs x 3 -- add belt
315lbs x 3
5 x (5 x 380lbs) -- knee wraps

GMs:
3 x (10 x 155lbs)

Lunges:
3 x (20 x 95lbs)

Leg Curls on a ball:
3 x 10 reps

Crunches:
3 x 20 reps

WILD BILL
01-19-2008, 06:26 PM
good lifting bro

deeder
01-21-2008, 09:37 PM
good lifting bro

Thanks!

deeder
01-21-2008, 09:40 PM
Another squat day:

Squats:
135lbs x 10
225lbs x 5
3 x (285lbs x 8)

Polish Pulls -- Full deadlift then down to knees and back up and repeat. Each upward movement is 1 rep:
3 x (330lbs x 7)

Wide Stance GMs:
3 x (10 x 145lbs)

Calve Raises:
4 x (10 holding 35lb dumbell)

Hyperextensions:
3 sets of 15

North
01-21-2008, 10:25 PM
Those polish pulls look interesting, it seems like it would kill your lower back. Nice squating as of late too deeder.

deeder
01-23-2008, 09:23 AM
Those polish pulls look interesting, it seems like it would kill your lower back. Nice squating as of late too deeder.

They're pretty rough on everything! Hams are dead after that workout...

deeder
01-23-2008, 09:26 AM
Last night's bench workout:

Close Grip Bench Press:
3 x (5 x 205lbs) -- still light... but still lots to follow!

2 board press:
3 x (3 x 245lbs)

DB Incline Press:
10 x 50lbs
10 x 70lbs
10 x 80lbs

Skull Crushers:
3 x (8 x 105lbs)

Hammer Curls:
3 x (10 x 50lbs)

DB Preacher Curls:
15 x 25lbs
2 x (15 x 30lbs)

3 sets of knee to elbow (side to side) crunches
2 sets of weighted planks (45lbs x 60s)
2 sets of leg raises
3 sets of hyperextensions

Stumprrp
01-23-2008, 10:42 AM
great workout your tris must feel great, i like the core work at the end.

Rusty
01-23-2008, 01:03 PM
Nice work Deeder!

deeder
01-23-2008, 02:14 PM
great workout your tris must feel great, i like the core work at the end.

I feel like the bench work in this program is too light on the close grip days and too heavy on the days I do reverse bands.. I'm really liking the squat and deadlift work but am still undecided on the bench stuff...

Core work is really emphasized in this program. I'm still squatting and pulling raw and was instructed to do so as far into the program as I can.


Nice work Deeder!

Thanks Rusty!

deeder
01-23-2008, 09:09 PM
Went in to help my girlfriend today.. She was doing knee wraps. Then I did 20 minutes on the treadmill.

Weight after running: 115lbs

I need to weigh myself in the morning soon to see where I'm actually at. The plan is to be waking up at about 205lbs April 1.

deeder
01-25-2008, 07:29 AM
Last night's workout:

Sumo deadlifts (raw):
70kg x 8
70kg x 8 -- add 1 board
120kg x 5
140kg x 3
5 x (5 x 160kg)

Front Squats:
2 x (10 x 170lbs)

DB Rows:
3 x (15 x 65lbs)

Pullups:
3 sets of 12

Skipped abs and back... I'll do it today. Heading to Swift Current tonight. I'll be spotting at meet there tomorrow and helping some people during warmups and such. It should be a good time :thumbup:

deeder
01-25-2008, 02:10 PM
Skipped class this afternoon so I could get a workout in before we leave for swift current :thumbup:

Speed Bench:
8 x 95lbs
5 x 135lbs
3 x 160lbs
5 x (3 x 160lbs) -- red bands

Reverse Band Bench -- greens
225lbs x 3 -- just making sure it all feels right
295lbs x 3
3 x (305lbs x 3)

6 sets of rotator cuff work

Front Delt Raises:
3 x (15 x 25lbs)
supersetted with
Rear Delt Raises:
3 x (15 x 15lbs)

EZ Bar Curls:
3 x (10 x 95lbs)

Hyperextensions -- 3 sets of 15
Crunches -- 3 sets of 15

Rusty
01-25-2008, 03:38 PM
Have fun at the meet! Oh, and tell your training partners over at Adrenaline to get that damn shipment of shirts in and send my **** out...... I feel like a kid on christmas morning, except his parents tell him to wait while they go have a Christmas morning quicky, and he's stuck there sitting infront of a pile of unwrapped presents potentially full of remote control cars, nerf guns, and tickle me elmo's!

Indifference
01-26-2008, 07:49 PM
nice effort big deeds, sounds like another fun meet... although I think thats a pretty interesting name for a place

lol and I do have to agree with rusty, they still havent got my shoes or told me about having them

deeder
01-28-2008, 09:42 PM
Have fun at the meet! Oh, and tell your training partners over at Adrenaline to get that damn shipment of shirts in and send my **** out...... I feel like a kid on christmas morning, except his parents tell him to wait while they go have a Christmas morning quicky, and he's stuck there sitting infront of a pile of unwrapped presents potentially full of remote control cars, nerf guns, and tickle me elmo's!


nice effort big deeds, sounds like another fun meet... although I think thats a pretty interesting name for a place

lol and I do have to agree with rusty, they still havent got my shoes or told me about having them

Check your PMs guys.

deeder
01-28-2008, 09:45 PM
Today's workout:

Squats:
bar x a gazillion
135lbs for about 4 sets of 10... Knee is hurting, not feeling good at all.
225lbs x 5 -- finally a little looser... still hurts though
275lbs x 3
3 x (290lbs x 8)

Polish Pulls:
3 x (7 x 330lbs)

Wide Stance GMs:
3 x (8 x 145lbs)

6 sets of 16 BW calf raises
4 sets of abs
2 sets of hyperextensions

25 minutes walking on the treadmill

My right knee was really bothering me today... No fun at all. I've got ice on it right now and I popped a couple of advils. I've gotta get more serious about icing regularly and foam rolling daily. I can't afford to have pains like this.

deeder
01-29-2008, 10:15 PM
Close Grip Bench Press:
3 x (5 x 210lbs)

2-board press:
3 x (3 x 245lbs)

Incline DB Press:
10 x 60's
10 x 70's
10 x 80's

Skull Crushers:
3 x (8 x 95lbs)

Hammer Curls:
2 x (10 x 50's)

DB Curls:
3 x (15 x 30's) -- getting the pump on :P

6 sets of abs
3 sets of weighted hyperextensions

Did some foam rolling on the quads today and I am tight as ****... I've gotta get back in the habit of doing it every single day.

nhlfan
01-30-2008, 12:24 AM
curls? abs? what's all this then :eek:

haha solid upper day lucas

Lones Green
01-30-2008, 03:37 AM
stretch and foam roll in the mornings and before workouts. if i dont do this i feel stiff as a board.

deeder
01-31-2008, 07:10 PM
curls? abs? what's all this then :eek:

haha solid upper day lucas

Yeah... :( The curls are to keep my arms balanced so I don't end up tearing on off during a bench press or something stupid like that... And the abs... Well, they just suck.


stretch and foam roll in the mornings and before workouts. if i dont do this i feel stiff as a board.

I stretch before every workout but I definitely do not foam roll as much as I should.

deeder
01-31-2008, 07:15 PM
Worked out with nhlfan today at the university gym. I think I may have gotten him interested in the idea of powerlifting :thumbup: Btw Matt, if you're reading this, nice work with the sumo deadlifts today! Your last couple sets were really good!

Sumo deadlifts -- off 1" of rubber
2 x (135lbs x 10) -- really making sure my hips are warmed up today
225lbs x 5
225lbs x 5 -- add size 50 viking deadlifter straps down (really loose, just to keep the hips healthy :))
315lbs x 3
5 x (5 x 360lbs) -- add really really loose belt just to keep the suit bottoms up

Hips felt good today. I'll be pulling in the suit bottoms more often I think!

Front Squats:
2 x (10 x 175lbs)

Low Pulley Row:
10 x 165lbs
2 x (10 x 180lbs)

Pullups:
2 x (10 x BW)
7 x BW -- ugh... I am fat :p

6 sets of abs
3 sets of hyperextensions

Weight today: 215lbs -- although I don't think that scale is very reliable.

Indifference
01-31-2008, 08:05 PM
nice pullin lucas, whens the next comp?

and 215... quit bein skinny!

nhlfan
01-31-2008, 08:34 PM
Worked out with nhlfan today at the university gym. I think I may have gotten him interested in the idea of powerlifting :thumbup: Btw Matt, if you're reading this, nice work with the sumo deadlifts today! Your last couple sets were really good!

Weight today: 215lbs -- although I don't think that scale is very reliable.

thanks man. I'm definitely liking the idea of doing some PLing.

Do you think that scale is a little low or high?

deeder
01-31-2008, 08:36 PM
nice pullin lucas, whens the next comp?

and 215... quit bein skinny!

Nationals in St. Catherine, Ontario. I'm pretty sure I lift April 11th.


thanks man. I'm definitely liking the idea of doing some PLing.

Do you think that scale is a little low or high?

I'm pretty sure it's light. If it's not, that's a good thing for me! I'm down 3lbs already!

deeder
02-01-2008, 11:01 PM
Had a good bench workout today :) Last week of reverse bands (back to them in 4 weeks I think)

Speed bench:
5 x (3 x 135lbs) -- red bands

Reverse bands -- greens choked
3 x 225lbs
3 x 275lbs
3 x (3 x 315lbs)

6 sets of rotator cuff work
3 sets of rear delt raises

Skipped bis and abs.. Got to the gym later than I had hoped to and was heading out to a movie with my girl. I'll tack a couple extra sets on tomorrow to make up for it.

deeder
02-02-2008, 08:37 PM
Got nhlfan to come to Adrenaline today and had a really good squat workout with him:

Squats:
2 x (135lbs x 8ish)
225lbs x 5
275lbs x 3 -- loose belt
315lbs x 3 -- tight belt
365lbs x 1
3 x (400lbs x 3) -- belt and wraps, easier than 390 for 3x3 last week!

Wide Stance GM's
3 x (185lbs x 8)

Lunges:
3 x (10 each leg x 95lbs)

Leg Curls on an ab ball:
3 sets of 10

DB Curls: (making up for skipping them yesterday)
2 x (15 x 30's)

6 sets of abs

Walked home from the gym to serve as my cardio for the day. Check the member's pics section in a bit, I'll be posting videos of Matt's 330lb squat and my last set of knee wraps.

bigmoney
02-02-2008, 10:15 PM
good work man.......squat video looked awsome

deeder
02-02-2008, 11:22 PM
good work man.......squat video looked awsome

Thanks bigmoney! I will have some MUCH more impressive ones by the time nationals comes around! 260kg squat here I come!!!

Fuzzy
02-03-2008, 12:54 AM
Sup chicken legs?

deeder
02-03-2008, 01:36 AM
Sup chicken legs?

Synthol did you wonders didn't it? :evillaugh:

deeder
02-04-2008, 08:48 PM
I was feeling pretty worn out today but still hit all my numbers. I shouldn't have done any cardio yesterday. From now on I'll do cardio on my squat or deadlift days or on days when I don't squat or deadlift the next day.

Squats:
2 x (135lbs x 8)
225lbs x 5
275lbs x 4
3 x (300lbs x 8)

Straight Leg Deadlifts:
2 x (10 x 295lbs)

Wide Stance Goodmornings:
3 x (8 x 135lbs) -- light accessory work since my hammies are already fried.

6 sets of calf raises - 1 leg at a time
4 sets of abs
2 sets of hyperextensions

20 minutes walking on the treadmill.

Weight was about 214.8lbs. Hard to tell exactly since it's one of those balance scales. I imagine my morning weight is closer to 210lbs. I have to remember to check sometime soon.

RedSpikeyThing
02-04-2008, 10:55 PM
nice work deeder, glad to see Westside is working for you.

deeder
02-04-2008, 11:26 PM
nice work deeder, glad to see Westside is working for you.

Not doing Westside anymore :hello:

I'm on a program that was put together for me by one of my training partner's. Squatting 2 days and pulling once a week should have given that away!

Rusty
02-05-2008, 10:30 AM
Glad to see the weight is still going in the right direction! According to Rhodes, You'll be a women soon!

Edit: Nice squatting by the way. I'm sure you'll be up near 260Kg by the time april rolls around.

North
02-05-2008, 11:59 AM
Nice squats and sldls deeder

deeder
02-05-2008, 10:03 PM
Glad to see the weight is still going in the right direction! According to Rhodes, You'll be a women soon!

Edit: Nice squatting by the way. I'm sure you'll be up near 260Kg by the time april rolls around.

My weight will be down in no time flat. I've got 10 weeks I think until nationals so I'm not worried at all.


Nice squats and sldls deeder

Thanks!

deeder
02-05-2008, 10:07 PM
Bench Day:

Close Grip Bench:
3 x (5 x 215lbs)

Bench:
225lbs x 2
275lbs x 1 -- 3 board, add KING Presser
295lbs x 3 -- 3 board
315lbs x 3 -- 2 board
335lbs x 1 -- 1 board

None of these reps were hard in this shirt. The king material is INSANE! I was going to do 2 at 335lbs but missed the groove on the way down and had a weird press up, still easy though.

Floor Skull Crushers:
3 x (20 X 65lbs) -- I didn't feel like unloading the bar that one of the girls was using so I just worked in :p

DB Bicep Curls:
3 x (15 x 35lbs)

Ab planks:
3 sets with 20kg on my back

3 sets of crunches
3 sets of hyperextensions

It was madness at the gym today. 3 people doing knee wrap work, my girlfriend put on two different suits to see if she could pull in one of them and me in my shirt. It was lots of fun but sure took a long time!

nhlfan
02-05-2008, 10:22 PM
DB Bicep Curls:
20 x (15 x 35lbs)


fixed

deeder
02-05-2008, 10:23 PM
fixed

Haha next time :evillaugh:

Check your PM's and let me know what you think.

nhlfan
02-05-2008, 10:34 PM
I'll give it a shot for a few months and see what happens. can good mornings be subbed for sldls?

deeder
02-05-2008, 10:36 PM
I'll give it a shot for a few months and see what happens. can good mornings be subbed for sldls?

Yup. They can :)

What days do you think you'll train on then?

nhlfan
02-05-2008, 10:44 PM
hmm good question, this is actually pretty hard to set up so that we're in the gym at the same times.

Bako Lifter
02-06-2008, 05:21 PM
Damn, nice cg pressin man.

deeder
02-07-2008, 09:34 PM
Sumo Deadlifts:
5 x (7 x 340lbs) -- very loose belt and very loose viking deadlifter

Front Squats:
10 x 180lbs -- hurting knee

Paused Squats:
2 x (5 x 225lbs)

DB Row:
3 x (10 x 90lbs)

Pullups:
2 x (8 x BW)
6 x BW

3 sets of abs
3 sets of hyperextensions

20 minutes walking on treadmill

Weight today: 213lbs
That means I am probably under 210 in the mornings! Woot!