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Dave Schwab
04-30-2008, 12:59 PM
EDITED INTRO:

Since I have quite a few meets under my belt now since this log started, time to change the intro. And Travis kindly bumped me to a Pro Journal, so maybe there will be a few more eyes here. My name is Dave Schwab, I lift at Lexen Xtreme in Grove City, Ohio (outside of Columbus). My first powerlifting meet was April 2008. Current meet bests are 850/605/755 and 2200 total, usually a 308 but went 275 for my last meet.

You also might notice a few similarities between this log and the Team Xtreme log at EliteFTS, there's a reason for that...

Dave Schwab
04-30-2008, 01:02 PM
Results from April meet:

Squat (loose Predator briefs and knee wraps):
Opener: 550 x 1
2nd: 600 x 1
3rd: 650 x 0 (miss depth, at parallel)

Bench (loose Inzer double denim):
Opener: 450 x 1
2nd: 500 x 1
3rd: 520 x 1

Deadlift (raw, sumo):
Opener: 550 x 1
2nd: 600 x 1
3rd: 630 x 1

Total: 1750

Lones Green
04-30-2008, 01:02 PM
i'm trying to cut down to where you are now. i just got the pro squatter as well. nice numbers, looking forward to seeing how you train.

Dave Schwab
04-30-2008, 01:03 PM
4/18 Lower

low box squats with cambered bar from hell:
420 for 8 sets of 3

rack pulls with double choked mini-bands, pins 3-4" below knees:
315 X 3
405 X 3
455 X 1
495 X 1/4 (out of gas, didn't feel like fighting the bands)

Standing ab pulldowns
3 sets of 12

Hammer Curls
25 x 12
35 x 12
45 x 12

Hex dumbbell static holds
3 sets for 30 seconds
2 sets until failure

First post-meet workout.

Dave Schwab
04-30-2008, 01:04 PM
4/20 Bench

Flat bench (raw)
225 x 6
275 for 3 sets of 6

Dumbbell row
80 x 12
100 x 10
120 x 10
130 x 10

Floor press rack lockout
315 x 5
365 for 3 sets of 5

First day of any upper body work since last weekend's meet, so kept the weight somewhat moderate. Didn't feel 100% in the arms and shoulders so cut the bench at 3 sets rather than start an injury that impacts future heavy weeks.

Dave Schwab
04-30-2008, 01:04 PM
4/22 Lower

Good mornings off of pins @ parallel
225 x 5
275 x 4
315 x 3
365 x 3 for 3 sets

Hanging leg raises
3 sets of 12

EZ bar curls
75 x 10
95 x 10
115 x 10

Hip Adductor/Abductor
worked up to heavy set of 12 on each

45 deg back extensions
3 sets of 8 with 25 lb plate behind head

First good mornings in quite awhile, off of pins sucks as it's easier to position when suspended from chains. Lower back is plenty fried though.

Dave Schwab
04-30-2008, 01:05 PM
4/24 DE Bench

Speed bench
185 + mini looped under bench
8 sets of 3, controlled speed

Bent over barbell row
135 x 10
185 x 10
225 x 10

H Rolls (rear delts)
20 x 10
25 x 10
25 x 10
30 x 10

Rolling dumbbell tri extensions
35 x 10
40 x 10
50 x 10
55 x 10

Rear delt flyes
120 x 10
140 x 10
170 x 10

Pulldowns
4 sets of 5, worked up to heavy weight that I don't remember

Rear delts and triceps are shot. Didn't go too heavy on barbell row to leave myself time to figure out the new movements. Realize now that I had bench angle too steep for the H Rolls, which left the bench unstable at the top of the movement. And I thought for sure that the rolling tri extensions would be easier than a regular tri extension, but that was a wrong opinion as the last few reps were tough.

Dave Schwab
04-30-2008, 01:05 PM
4/25 Squat

Box squat w/ cambered bar (60 lb) and green bands choked around base and 2x4 (w/ Metal Pro Squatter, straps down)
440 for 3 sets of 3
490 for 3 sets of 2

GHR
4 sets of 10

Cut things short today due to tight schedule, add more lower work tomorrow.

Dave Schwab
04-30-2008, 01:06 PM
4/26 Extra Workout

Stationary bike: 15 min @ 70 rpm

Hip Adductor/Abductor
worked up to full stack for 12 reps on each

Hammer Curls
30 x 10
40 x 10
60 x 10

Hex Dumbbell Hold
15 x 30 sec
20 x 30 sec
25 x 30 sec

Standing Ab Pulldown
5 sets of 10

45 deg back extension
BW for 3 sets of 8

Dave Schwab
04-30-2008, 01:06 PM
4/27 Bench

Flat Bench
225 x 8
275 x 5
315 x 3
365 x 1 (worst rep ever)
Added 3-board
365 x 8
405 x 3
405 x 3

Pin press w/ mini-bands anchored to rack on each side
225 x 5
315 x 5
365 x 5
405 x 3
455 x 2

DB row
85 x 10
105 x 10
125 x 10
145 x 10

Raw bench sucked today, strength was giving out near bottom on way down, don't know wtf was going on.

Dave Schwab
04-30-2008, 01:07 PM
4/29 Deadlift

Reverse band deadlifts, with double-looped minis (conventional stance, belt only)
415 x 3
455 x 3
505 x 1
555 x 1
595 x 1
645 x 1
695 x 1 (a grinder, slight hitch, might not have locked knees)


Chain-suspended good mornings with cambered bar
330 x 5
380 x 3
420 x 3

Standing Ab pulldowns
3 sets of 10

Hammer Curls
25 x 10
35 x 10
45 x 10
55 x 10

Static Hex dumbbell hold
20 x 30 sec
25 x 30 sec
25 x 45 sec (failure)

Using the minis for the reverse band deadlift sounded like a good idea, but it turned out to be fairly worthless as we were getting maybe 40-50 pounds of a deload at the very bottom. As usual, the good mornings kicked my ass, which is a good thing.

Dave Schwab
04-30-2008, 01:21 PM
i'm trying to cut down to where you are now. i just got the pro squatter as well. nice numbers, looking forward to seeing how you train.

Thanks man. I've been watching your journal, putting up some nice numbers yourself. Looks like you're a taller guy too, at least for a powerlifter. What size suit did you get? I haven't squatted in it with straps up yet, but prolly gonna have to get some velcro put on it. I had an Ace that I was trying to learn for the last meet, but the damn thing is so thick that I couldn't get the legs seated up high enough even with suit slippers, which wouldn't allow me to push my knees out. Eventually had to convince myself that it was too much suit for me to deal with for now.

Lones Green
04-30-2008, 02:30 PM
i thought about getting the ace suit, but talked myself out of it. i'll leave that for when i squat 900. i really like the velcro. the 56 pro was just a couple inches from coming up on the legs. i couldn't push my knees out at all. i had to send it back for a 58. i'm losing my gut, but the thing is my torso is so long the straps were nowhere near coming up. i'm most likely going to have velcro put on the 58. i'm pretty sure its going to take 600 for me to hit depth in the pro squatter and viking briefs.

Ben Moore
04-30-2008, 05:18 PM
i'm pretty sure its going to take 600 for me to hit depth in the pro squatter and viking briefs.
At least :D

Good to have you here - great meet BTW!

Dave Schwab
04-30-2008, 07:53 PM
i'm pretty sure its going to take 600 for me to hit depth in the pro squatter and viking briefs.

That's a good thing, indicates strong support and based on your recent squat workouts you shouldn't have an issue getting back up. Just make sure you're decending fast enough so you get the pop out of the suit. This is the biggest issue I had in my meet, took me 6 seconds to get into the whole whereas the big squatters were getting into the hole in 3-4 seconds.

Thanks Ben.


At least :D

Good to have you here - great meet BTW!

Thanks Ben, glad to be here with some damn strong members.

Dave Schwab
05-01-2008, 12:20 PM
5/1 DE Bench

Speed Bench
185 for 6 sets of 3 (pause between each rep, then fast down and fast up)

Rear Delt Fly
110 x 10
130 x 10
150 x 10
190 x 10

H Rolls
20 x 10
25 x 10
35 x 10
40 x 10

Rope tricep pushdown (bottom-half range and spread rope, aka Panora rope pushdowns)
55 x 10
65 x 10
75 x 10
85 x 10
100 x 10

Side lat raise
20 x 10
30 x 10
40 x 10

Good workout overall, pulled an oblique muscle yesterday which has been pretty painful today, but it didn't cause issues with any of these movements and so far feels better since it got some indirect stretch. It might make for an interesting squat day tomorrow.

Lones Green
05-01-2008, 01:42 PM
nice workout dude.

i descend pretty slowly on the squat as well. when i'm training at the PL gym i go to every now and then, the guys from westside always scream FAST!!!! when i go slow, and don't hit depth. i'll work on being faster. its hard not getting sloppy and un-tight though.

i get so frustrated with this stuff, but gear is so fun haha

WillKuenzel
05-01-2008, 04:50 PM
That's a good thing, indicates strong support and based on your recent squat workouts you shouldn't have an issue getting back up. Just make sure you're decending fast enough so you get the pop out of the suit. This is the biggest issue I had in my meet, took me 6 seconds to get into the whole whereas the big squatters were getting into the hole in 3-4 seconds.From some of the meets I've attended and squatted in, the faster you descend the less likely you'll be red-lighted for depth. The faster the descent the less time the judges have to really think about where you are and that you're not down deep enough. I've seen some faster squats get whites for higher squats than slower squats. Every little bit helps!

Dave Schwab
05-01-2008, 06:05 PM
Good call HomeYield. My horribly slow descent probably caused my last squat to get reds, as it was definitely close and there were others getting whites with higher squats.

Dave Schwab
05-02-2008, 06:43 PM
5/2 Squat

Box Squat w/straight bar (Metal Pro, straps down)
415 x 5
465 x 3
505 x 2
555 x 2
555 x 1 (spotter returned hooks after 1)
595 x 1 (forgot 2 pads, about 3" below parallel, up easy)
595 x 2
595 x 2
595 x 2

GHR
4 sets of 10

Squatted with a mostly different group today, and most of the guys went higher than I've usually seen them go, so I had to keep pace and went pretty heavy. The oblique is still pretty sore (coughing or sneezing almost puts me on the floor), but I didn't really feel it until I got past 415. The belt seemed to provide keep most of the stress off of it. Skipped any core work to give the oblique another day off, try to pick some up tomorrow.

Lones Green
05-03-2008, 11:10 AM
nice squats man, especially with a f***** oblique

Dave Schwab
05-04-2008, 08:26 AM
Thanks man. I'm popping right back off the box with the Pro Squatter, I finally know what it feels like to squat with proper supportive gear. Hopefully your new suit is doing as well for you.

Dave Schwab
05-04-2008, 08:26 AM
5/4 Bench

Flat Bench
225 x 5
275 x 3
315 x 1
Add Inzer DD
365 x 3 (3-board)
405 x 3 (3-board)
455 x 3 (2-board)
475 x 1 (2-board, sloppy grinder)

V-bar pushdowns
80 x 10
100 x 10
120 x 10
130 x 10

Plate-loaded horizontal row
1 plate x 10
2 plates x 10
3 plates x 10
3 plates x 10

Hammer Curls
25 x 10
35 x 10
45 x 10

Better bench workout than last week but still not great. First time in the shirt since I had chest taken in an inch, seems to provide much better support than before. Will be interesting to see what it takes to touch. Hand position felt off with those last 2 heavy sets, don't know if grip was off with the different bar or if thumbs weren't rolled correctly. Next week I'll go shirted boards again, then a week off for vacation, then 3 heavy weeks until June meet. Oblique pain is gone, still feels pretty stiff so hopefully it's nearly recovered.

Lones Green
05-04-2008, 10:41 AM
good to hear about the oblique. i'm going on vacation soon too. oh, and i had to send it back for a 58. it was a couple inches from coming up on the legs, and there was no hope for the straps. i'm going to have velcro put on the 58.

Jason Pegg
05-04-2008, 10:44 AM
You train with Matt, Chuck, and Chuck? Im assuming with the inhouse meet youre a lexen guy?

Jason

Dave Schwab
05-04-2008, 10:52 AM
good to hear about the oblique. i'm going on vacation soon too. oh, and i had to send it back for a 58. it was a couple inches from coming up on the legs, and there was no hope for the straps. i'm going to have velcro put on the 58.

I'm sending mine out for velcro soon as well, I can get the straps up just barely but pretty damn tight. Everywhere else is just about perfect.


You train with Matt, Chuck, and Chuck? Im assuming with the inhouse meet youre a lexen guy?

Jason

Yes, I'm a Lexen guy, but train with a different group. May start squatting with the bigger group here in a couple weeks so that the experts can fix my poor form.

Lones Green
05-04-2008, 11:03 AM
thats awesome. i bet it'd be a pretty good suit to pull in then, huh?

Dave Schwab
05-04-2008, 11:32 AM
Should be good for pulling in, may give that a shot next week before I send for the velcro addition. No idea how long it will be gone for.

Jason Pegg
05-04-2008, 12:04 PM
I'm sending mine out for velcro soon as well, I can get the straps up just barely but pretty damn tight. Everywhere else is just about perfect.



Yes, I'm a Lexen guy, but train with a different group. May start squatting with the bigger group here in a couple weeks so that the experts can fix my poor form.

Im pretty good buddies with Matt, we are from the same town...did you know "Piner" and Big Swole?

Jason

Dave Schwab
05-04-2008, 12:21 PM
I had worked with Matt a couple times down at Westside, pre-Lexen days. Are those 2 guys you mentioned Matt's interns? I hear they've left Columbus, if so.

Lones Green
05-05-2008, 07:19 AM
i'm probably going to do something like this. something like these workouts 2 x a week, so 4 workouts a week. let me know if you think of anything else that could be done with bands:

upper:
push ups
dips off chair
band pull aparts
maybe some type of bench or floor press w/band around back?
shoulder raises & presses standing on average & light bands
face pulls w/band

lower:
squats & GM's with strong band
lunges with something heavy on my back
sit ups
band abduction
TKE's
band leg curls

and of course some stretching. thats a good amount to choose from, but let me know if you think of anything else!

Dave Schwab
05-05-2008, 07:55 AM
Looks good. You can also throw one end of the band onto the top of a door and do tricep pushdowns. I do these pretty regularly as a mini workout, usually a few sets to get 100 total reps, using a purple, really brought my lockout up. I have to get on my knees to do them to get the full range. You can also do band ab pulldowns if you can find something to get the band hooked to tightly

Dave Schwab
05-06-2008, 05:42 PM
5/6 Lower

45 degree leg press
450 x 12
540 x 12
720 x 12
810 x 12

Static barbell hold
225 x 30 sec
315 x 30 sec
405 x 15 sec

Pullthrus
110 x 10
120 x 10
130 x 10
160 x 15

Standing Ab pulldowns
4 sets of 15, worked up to 160

Hammer Curls
20 x 12
30 x 12
40 x 12

45 degree back extension
BW x 10
add 25 lb plate behind head
3 sets of 10

Added some direct quad work as this has been neglected for awhile. Unfortunately can only fit 9 plates per side on this leg press.

Lones Green
05-07-2008, 04:04 AM
nice assistance stuff. i actually like throwing in leg press every now and then, (strike me down PL gods) but i've been working the quads a good bit on my DL day and have noticed its been slightly easier to pull. should make conventional pulling even easier than sumo. we'll see today!

Dave Schwab
05-07-2008, 01:32 PM
Thanks lones. I don't recall what I was reading the other night (I've read so much PL stuff lately I lost track) but I decided that I should add some direct quad work occasionally to improve whatever weakness I was reading about. This particular gym has 3 varieties of leg press machines, unfortunately I chose the one that could only go to 810.

Dave Schwab
05-08-2008, 12:18 PM
5/8 DE Bench

Speed Bench w/ mini-band looped under bench
205 for 6 sets of singles

Flat Bench w/ 25 lb plate suspended by mini-band on each side
185 bar weight (+50 suspended) for 3 sets of 5

Pulldown w/ V-grip to face
130 x 10
140 x 10
150 x 10
160 x 10

Rear Delt Flyes
130 x 10
150 x 10
190 x 10
210 x 8

Straight-bar tricep pushdowns (supersetted with face pulls)
80 x 10
100 x 10
120 x 10
140 x 15
160 x 12

Face pulls
80 x 10
100 x 10
120 x 10
140 x 10
160 x 10

Machine shrugs
90 x 12
180 x 12
270 x 12

It's been quite awhile since I've done the suspended plate bench thing, and it really hammers the stabilizers as the swinging and bouncing plate really pulls the bar around. Threw some shrugs in at the end as I had some time left, but didn't go too heavy since I'm going to be carrying 600+ pounds up there tomorrow for squats.

Lones Green
05-08-2008, 12:32 PM
good stuff man. we train very similar!

i look forward to seeing what your squats turn out like. good luck!

Dave Schwab
05-09-2008, 05:01 PM
5/9 Squat

Foam box squat w/ straight bar
325 + 200 in chains for 1 set of 5
375 + 200 in chains for 4 sets of 2
415 + 200 in chains for 4 sets of 2
465 + 200 in chains for 1 set of 2

Speed pulls against doubled mini's
275 for 6 singles
315 for 1 single

Today was apparently chain day at the gym as there were 4 separate groups doing the same chain/foam squat workout while I was there, which the big guys had done earlier in the day. So I didn't get my heavy singles in, but these guys know a hell of a lot more about squatting than I do so I'm glad to go with the flow. First time I've squatted with the foam cushion on top, not sure I was sinking down far enough on all the sets. The squats took forever, so ran out of time and will need to pick up a few things tomorrow.

Jason Pegg
05-09-2008, 08:22 PM
NOt to sound like an ass, but with your bodyweight and that bar weight, you were def. sinking it in! Nice Numbers!

Jason

Lones Green
05-10-2008, 09:56 AM
damn man, nice squats

when i go to the PL gym i train at, the guy that owns it who used to train at westside has us do speed pulls for 6 singles after squats.

Dave Schwab
05-10-2008, 11:52 AM
Thanks. It's pretty common on a Westside-based program to do some type of pulling after squats, either speed pulls, SLDL's, or such. I usually do speed pulls on my DE Lower day, but as I've only been doing 1 squat day per week recently, I do heavier pulls on my non-squat lower day or some other type of heavy lower back movement.

Dave Schwab
05-11-2008, 08:19 AM
5/11 ME Bench

Flat bench
225 x 5
275 x 3
315 x 1
Add Inzer DD shirt
365 x 3 (3-board)
405 x 3 (3-board)
455 x 3 (3-board)
495 x 0 (3-board, wtf?)
500 x 3 (3-board)

Floor pin presses
225 x 5
315 x 5
405 x 5
495 x 3
585 x 3
675 x 2.5

Seated horizontal plate-loaded row
1 plate for 10 reps
2 plates for 10 reps
3 plates for 12 reps
4 plates for 10 reps

Not sure what happened with the 495 bench attempt, left arm gave out about halfway down. Think it was a combination of not squeezing the bar tight enough and bringing it down too high. Maybe someday that damn arm will be fully healthy. Not sure I got the last pin press rep fully locked out, but I was pressing the bar for about 5 seconds and it wasn't going any higher. Last heavy bench day for a few weeks, leave for a week vacation next weekend, then have 4 training weeks until June 22 meet.

Lones Green
05-11-2008, 10:23 AM
nice benching man. 500 for a triple is nuts!

Dave Schwab
05-11-2008, 11:04 AM
Thanks man. I was only planning to take that for a single, especially after missing the previous attempt, but the first rep felt fairly good, and I had enough spotters around the bar, I figured what the hell and gave it a go. Hopefully this carries over once I start going to lower boards and removing boards after vacation.

dblockspky
05-11-2008, 01:15 PM
Putting up some big numbers in here man. I was going to ask what gym you went to that had all this equipment you're using but I just saw that you're from Columbus so that explains it.

Dave Schwab
06-02-2008, 12:28 PM
Been slacking on keeping the log updated since vacation, but not on my workouts. Here's the workouts of past few weeks

5/16 Squat

Free squat
415 x 1
465 x 1
505 x 1
555 x 1
straps up
595 x 0 (straps too tight, couldn't get air)
straps down, add knee wraps
595 x 0 (miss depth, up easy)
645 x 1

GHR
4 sets of 8

Deadlift
225 x 5
315 x 5
405 x 3
495 x 1
545 x 1
585 x 1
635 x 0 (miss halfway, out of gas)

Not happy with the squats, despite hitting a PR. Missed a weight that I doubled off a box 2 weeks ago. Straps on the suit are too damn tight, was seeing stars on the descent, so they're going to be adjusted. And it sure would've been nice had I known I was pulling heavy before frying my hammies on the GHR, as I had nothing left for the 635 pull, despite smoking the 585. Oh well, I'm now off for a week, maybe do some band stuff. Right now it looks like I'll open around 600 squat and 580-ish on deadlift, although I'd like to open with a 600 pull. I'll need to pull heavy once more in full suit once I get the straps fixed.

Dave Schwab
06-02-2008, 12:28 PM
5/24 Squat

Box squat below parallel w/ green bands (135 lb tension at top, 80 at bottom)
235 x 2
285 x 2
Add briefs and belt
325 x 2 (3 sets)
375 x 2 (3 sets)
415 x 2 (2 sets)

Rack pulls (pins below knees)
315 x 2
405 x 2
495 x 1
585 x 1
635 x 1
675 x 1
725 x 0 (didn't get hips locked)

Standing leg curl
4 sets of 10

Standing Ab Pulldown
4 sets of 12

Squatted with the Saturday crew this week since I got back from vacation last night. The big boys went first then helped us out. Chuck V called my weights on the squat, so I did as told. According to the gym squat plan leading up to the June meet, today was a light day, next week we go heavy against blues and purples. Overall, not a bad day considering I haven't done a damn thing in a week except get my GPP in by carrying a 2 year old around all week.

Dave Schwab
06-02-2008, 12:29 PM
5/25 ME Bench

Flat Bench
225 x 5
275 x 3
315 x 1
Add Inzer Double Denim
365 x 3 (2-board)
405 x 3 (2-board)
455 x 3 (2-board)

Floor pin press
225 x 5
315 x 5
405 x 5
455 x 3
495 x 3

Seated horizontal plate-loaded row (rear delts)
2 plates per side for 10
3 plates per side for 10
3 plates + quarter per side for 10
4 plates per side for 10

Straight bar tricep pushdown
150 x 10
190 x 10
210 x 10
230 x 10

Kept the bench weight somewhat moderate as things felt fairly heavy, either due to squatting and pulling yesterday, the ****ty diet for the past week, or both. I even struggled with the pin presses. We were short a couple of guys, so didn't want to push it and risk an injury since the weight was feeling heavy. Next week I'll take the bar to the chest and see where I'm at. I won't be shocked if I fall short of 520 at this meet, things just don't feel right with the weight in my hands.

Dave Schwab
06-02-2008, 12:29 PM
5/27 DE Lower

Speed Pulls
405 for 6 sets of singles (alternate sumo and conventional)

45 degree back raise
3 sets of 10 w/ 45 lb plate behind head

Weighted ab crunches
3 sets of 10

Pressed for time today as was first day back to work and buried in bull****, so didn't get a lot done.

Dave Schwab
06-02-2008, 12:29 PM
5/29 DE Bench

Speed bench
205 for 8 sets of singles

Incline DB Bench Press
110's for 3 sets of 10

Reverse pec deck
150 x 10
190 x 10
210 x 10

Side raise
20 x 10
30 x 10
40 x 10

Rope tricep pushdown (superset with face pulls)
80 x 10
100 x 10
120 x 10
140 x 10

Rope face pulls
80 x 10
100 x 10
120 x 10
140 x 10

Dave Schwab
06-02-2008, 12:30 PM
5/31 Squat

Box squat, below parallel, against green and purple bands (~225 lb of added tension at top, ~130 at bottom)
235 x 5
285 x 4
325 x 2
375 x 2
415 x 2

GHR
4 sets of 10

Reverse Hyper
140 for 4 sets of 10

Apparently we were only supposed to do 5 work sets today, so I was stopped at 415. In the junior varsity rack we only got to use the greens and purples instead of blues and purples. Next week I think we go for a max against the same bands, I should have another 50-90 pounds in me for a single with these bands, we'll see how this carries-over to straight weight free squat here in four weeks.

Dave Schwab
06-02-2008, 12:30 PM
6/1 ME Bench

Flat Bench
275 x 3
315 x 1
Add Inzer Double Denim
365 x 2 (2-board)
405 x 1 (2-board)
455 x 1 (touch)
495 x 1 (touch, misgroove)
525 x 0 (miss at bottom)
525 x 0 (miss coming off chest)

Floor pin press against double mini-band
225 x 5
315 x 5
405 x 3
455 x 3
495 x 3
545 x 3

Seated horizontal plated-loaded row
2 plates for 10
3 plates for 10
4 plates for 10
4 plates and quarters for 8

Straight-bar tricep pushdown
80 x 10
110 x 10
130 x 10
150 x 6

Decent day benching, although pissed about the 525 misses. First time touching in awhile and first time touching since having the shirt altered, so wasn't exactly sure what it would take to touch. The 495 was misgrooved too high but wasn't much of a problem getting it back up. Thumb cramped on first 525 and couldn't maintain grip at bottom, which got in my head and led to the 2nd miss as descent took twice as long as it should've. Elbow finally felt good, so I should be on track to get back over 500 at the meet in 3 weeks if everything stays healthy and on-track.

Lones Green
06-02-2008, 02:03 PM
nice squatting and benching. looking forward to seeing what you put up at the meet.

Dave Schwab
06-03-2008, 03:17 PM
6/3 DE Lower

Good-mornings
135 x 10
185 x 5
225 x 5
275 x 5
315 x 5

Hanging leg raises
3 sets of 10

45 degree back raise
3 sets of 10 w/ 45 lb plate behind head

Decline abs
3 sets of 10 w/ 45 lb plate on chest

Kept the back work somewhat light today as back and legs are still wrecked from the weekend, and I have a max squat day coming this weekend.

Dave Schwab
06-05-2008, 01:35 PM
6-5 DE Bench

Speed Bench
185 + mini-band for 4 sets of triples
225 for 4 sets of singles

Incline dumbbell press
70 x 10
90 x 10
110 x 6 (stopped, elbow pain)

Reverse pec deck
150 x 10
190 x 10
210 x 10

Wide-grip pulldown
110 x 10
130 x 10
160 x 10

Straight-bar pushdown (superset with face pulls)
80 x 10
100 x 10
120 x 10
140 x 15
160 x 20

Face pulls
100 x 10
120 x 12
140 x 15
160 x 25

Shrugs
3 sets of 12

Decline abs
3 sets of 10 w/ 45 lb plate

We'll see if the elbow can hold up another 2 weeks. It appears I either have tendinitis or a form of tennis elbow where the tendon is out of alignment, as the pain is definitely from a tendon hitting something it shouldn't when the elbow is bent under load. Trying to find someone local for some Active Release Therapy or deep tissue massage on it to see if that helps, in the meantime will add some cissus (which fortunately arrived today), increase the glucosamine, and become friends again with the ice bag.

Lones Green
06-05-2008, 02:39 PM
nice work. that sucks about the elbow pain...you take fish oil, right?

oh and if you need it when it comes down to the wire...ibproufen!!!

Dave Schwab
06-05-2008, 03:20 PM
I've been slacking on the fish oil but added it again earlier this week. Cissus is supposed to provide the same pain relieving benefits as ibuprofen and also add some healing powers as well, including tendon issues, without the side affects that continued ibuprofen can cause. We'll see though, it was cheap enough to give it a shot, $7.95 for what should be a month's supply. It still sucks though, continual issues with this arm is holding back adding pounds to my bench press, so I'll probably have a doc take a look after this meet.

Lones Green
06-05-2008, 04:27 PM
good call. the fish oil really helps me a lot, i take 6 caps a day.

Dave Schwab
06-07-2008, 10:43 AM
6/7 Squat

Box squat against purple and green bands (~225 at top, 130 at bottom)
225 x 5
Add briefs
285 x 3
325 x 2
375 x 1
Add suit over briefs
415 x 1
465 x 1

GHR
4 sets of 10

Decline situps
5 sets of 10 with 24kg kettlebell on chest

Hammer Curls
3 sets of 10, light weight to stretch elbow

I guess I'm going to need to take different jumps if I'm going to be stopped at 5 sets with this circa max, as I felt like I needed another heavy set or two. I'm still doing warm-up sets when the rest of the group is doing work sets, so I end up a couple short. More than likely I'll just go with suit, no briefs in this meet as I was slower out of the hole with this combo than I was with just suit. I'll pull in full gear from the floor on Tuesday up to ~600, and then pretty much done with heavy lower stuff until the meet.

Lones Green
06-07-2008, 06:24 PM
nice squatting big guy. i'm also considering going suit only for my meet in september. it would take a ton of weight for me to break with the pro squatter plus the briefs. an amount i'm not comfortable with until i strengthen my core more.

Dave Schwab
06-07-2008, 06:36 PM
Thanks lones. I was pretty surprised how much difference adding the briefs made to the resistance, it was about equal to what I got from the Ace suit by itself. Both the suit and briefs are a bit snug in the hips but very tight in the legs, and I don't really have problems hitting depth in just the Pro suit but it still provides a nice pop. I didn't seem to get much pop when I had both on despite some very good support, not sure what the deal was. One problem with relying on bands for all worksets for the past month is that I have no idea what straight weights I'm going to be comfortable with to try to map out my 3 attempts, so I'll probably go with a very conservative opener and go from there.

Lones Green
06-07-2008, 07:15 PM
thats exactly what i would do. get that easy opener, build your confidence and gauge your next attempts on how easy the weight you used for your opening lift was. i try to cycle the bands pretty frequently, i like using straight weight quite a bit though so my top end dosen't get too much stronger than when i'm in the hole. i got some pointers from a 975 squatter today about improving hip strength and overall strength and stability in the squat. i'm going to implement some of the things he told me and see how that helps.

how much weight does it take you to break in the pro suit alone?

Dave Schwab
06-07-2008, 07:31 PM
I think I can get to parallel with around 400 straps down, which sounds low but is what I was looking for with this suit. I couldn't learn to squat in the Ace because it took so damn much weight to get depth. I'll probably open with 600 this time, which was my 2nd and best attempt last meet, then look for something in the 650 range for 2nd attempt. I hit 650 last time but was redlighted on depth, got to parallel but didn't break. After this meet, I'll start working on the brief/suit combo more to prepare for October meet, then start thinking about the Ace with briefs next year.

Lones Green
06-07-2008, 07:48 PM
nice, sounds like a plan. i'm going to video some of my squats tomorrow, so i can see if i'm 6 inches high, or 2 feet high, haha.

Dave Schwab
06-08-2008, 07:02 PM
6/8 Bench

Flat Bench
225 x 4
275 x 3
315 x 2
365 x 1
Add shirt
405 x 1 (2-board)
455 x 0 (uh oh)
455 x 1 (grinder)

Dumbbell rows
80 x 10
100 x 10
120 x 10
135 x 10

Tricep rope pushdowns
60 x 25
80 x 20
100 x 15
120 x 12
140 x 12
170 x 12

Two weeks out from meet, not exactly where I need to be with the bench, considering I'm now missing what was an easy opener in April. The elbow was really tight today, couldn't get it loosened even with some horse liniments. This leaves me with very little strength in that arm at about halfway down and through the bottom. First 455 I came down too high and wrists rolled trying to overcorrect, which left me with no chance to get it back up. Second 455 was still too high, pretty ugly and horribly slow going down, but managed to grind it out. With this elbow thing, if my form isn't about perfect, I have no chance as the strength isn't there to compensate. I'm starting to think that I may be cocking my wrists back too far, which is contributing to the issue. I'll be looking to get some treatment this week and probably skip all pressing until next Sunday, when I'll work back up into the 400's and see where I'm at, which will be 1 week out from meet.

Lones Green
06-08-2008, 07:52 PM
have you tried wrapping your wrists very high, up onto your hand? i have very flexible wrists and they have a tendancy to do just as yours are, and that helps me a lot.

Dave Schwab
06-08-2008, 08:04 PM
I have ATP Convicts, which are very stiff, and start the wrap across the bottom of the palm and lower thumb. So the wraps should be providing plenty of support. The problem is I purposely cock my wrists back, which helped to learn to tuck my elbows, but I think I'm going back too far now which is causing me some other problems. I may play around with the wraps and wrist position with an empty or light bar this week to try to figure this out. With my long range of motion, I can't necessarily rely on what common practice is.

killxswitch
06-08-2008, 09:59 PM
Sorry to hear about your elbow so close to your meet, good luck and get healthy!

Lones Green
06-09-2008, 12:52 PM
my elbows are acting up again too

F***!

let me know if that cissus helps at all

Dave Schwab
06-09-2008, 01:03 PM
From what I've read, the cissus is going to take 5 or so days to kick in. I'm taking ~4-5 grams per day, split over 3 doses. The stuff is awful tasting, you basically have to put a half teaspoon on your tongue and immediately wash it with a half glass of water. I went with the bulk powder, they sell tablets as well but more expensive per dose.

Lones Green
06-09-2008, 01:06 PM
i would have done the same thing haha

Dave Schwab
06-09-2008, 02:08 PM
Sorry to hear about your elbow so close to your meet, good luck and get healthy!

Thanks man, these little annoying injuries are frustrating.

Dave Schwab
06-10-2008, 06:19 PM
6/10 Deadlift

Deadlift
225 x 5
315 x 4
Add suit, straps down
405 x 3
Straps up
495 x 1
585 x 1
635 x 1
660 x 1 (slight hitch, probably red lights in meet)
660 x 0 (didn't attempt lock-out, mainly working on floor speed)
405 for 3 sets of singles (straps up)

Reverse hypers
140 for 4 sets of 10

Decline abs
3 sets of 10 with 50 lb kettleball

First time pulling in suit with straps up, so most of those sets were spent trying to get technique down. Took a 2nd 660 mainly to work on floor speed with heavy weight and straps up. Added 3 moderate sets at the end for the same. I'll need to make a couple minor adjustments to maintain my floor speed, but should have 650+ in me for the meet. Don't know if I'm getting anything out of the suit at this point, but it doesn't appear to be hurting anything and I need the practice.

Lones Green
06-10-2008, 06:39 PM
nice pulling dude! so you didnt get too much out of the suit? i might try pulling in it moderately heavy tomorrow

Dave Schwab
06-10-2008, 06:44 PM
Thanks! I don't know how to pull in the suit yet, so probably not getting a lot out of it. Most of my sets were spent trying to figure out in which order I should grab bar, get air, and drop hips. Without the suit that part isn't hard, since the suit makes it more difficult to breath. I also need to tighten the straps up a bit, kept them loose so I could try to figure the rest of that out. The suit itself seems like it will provide some nice pop off the floor, once I get the timing of the setup figured out. I would've tried to figure this out a few weeks ago with lighter weight if I would've had the velcro on the straps, but at this point I needed to get a heavy pull in to see what I can open with.

Dave Schwab
06-12-2008, 12:29 PM
6/12 DE Bench

Speed Bench
185 for 2 sets of triples
225 for 2 sets of singles

Reverse Pec Deck
130 x 10
150 x 10
190 x 10
210 x 10

Side raises
20 x 10
25 x 10
30 x 10
40 x 10

Wide-grip pulldown
110 x 6
130 x 6
150 x 6

Chest-assisted row
1 plate for 10
2 plates for 10
3 plates for 10
3 plates + quarter for 10

Tricep rope pushdown (superset with face pulls)
100 for 4 sets of 15

Face pulls
100 x 10
120 x 10
140 x 10
160 x 10

Shrugs
3 sets of 12

So much for not pressing today. The elbow has felt much better the past 2 days, and I wanted to work on form as I think I've found that my wrist placement is either causing or contributing to the arm issues. For whatever reason I've gotten in the habit of purposely bending wrists back while tucking elbows, and I believe this is putting stress on the elbow area. Today I focused on keeping wrists in a straight line with arm and leading with elbows when tucking. We'll see how it goes once the weight gets heavier, as it definitely feels more prone to dumping forward, but should also make the arm more stable and hopefully reduce injury. Other than that, some combination of my rehab/prehab protocol this week seems to be helping as there was zero pain today. Cissus is at about 4g per day divided into 3 doses, fish oil at 7g per day over 3 doses, ice nightly and sometimes in the morning, 100 miniband pushdowns in the morning to get the blood flowing, light wrist curls, and deep massage with a tennis ball every couple of hours to break up the scar tissue. So far I've avoided NSAID's to see if the Cissus alone can reduce the inflammation.

Lones Green
06-12-2008, 12:46 PM
first off,

i'm not much for pressing ANY day, haha

thats a lot of work on the joints, glad they are feeling a bit better.

Dave Schwab
06-12-2008, 12:50 PM
Yes, all the extra work is a bit tedious, and my wife thinks I'm insane, but hopefully it pays off.

Lones Green
06-12-2008, 12:54 PM
have you tried light reverse grip curls? they help me quite a bit

Dave Schwab
06-12-2008, 01:06 PM
yep, i just included that in the "wrist curls" rather than list both variations. They both help with getting the blood flowing in the forearm/elbow area

Lones Green
06-12-2008, 05:26 PM
gotcha. i say when the meet comes around, hit the ibproufen. that is if you still need it.

Dave Schwab
06-13-2008, 04:48 PM
6/13 Squat

Free squat
235 x 5
Add suit, straps down
325 x 3
415 x 2
Straps up
505 x 1 (up easy)
555 x 1 (up easy)

Reverse Hyper
140 for 4 sets of 10

Standing Pulldown Abs
3 sets of 10

Decline Abs
3 sets of 10 w/ 50 lb kettleball

Last squat day before the meet. I'll do some light lower stuff on Tues then nothing until meet on Sunday. We worked up to what should be last warm-up prior to the platform. Not sure of my squat opener yet, somewhere in the area of 600-620 and then look for a 50 lb jump for 2nd attempt. Will likely open with a 600 deadlift. This Sunday is last bench day, will have to see how things go to come up with an opener.

Lones Green
06-13-2008, 09:00 PM
600 openers in the squat and deadlift. awesome.

john bernor
06-13-2008, 11:37 PM
hope and pray you have an awesome meet,,,your training looks great..God bless


in His grip forever
john

Dave Schwab
06-14-2008, 07:02 AM
Thanks guys, I really appreciate it

Dave Schwab
06-16-2008, 01:25 PM
6/16 Bench

Flat bench (wrist wraps only)
225 x 3
275 x 1
315 x 1

Reverse pec deck
80 x 10
110 x 10
130 x 10

Wide-grip pulldowns
80 x 10
100 x 10
100 x 10

Tricep rope pushdowns
60 x 20
60 x 20
60 x 15

Face pulls
60 x 12
80 x 12
100 x 12

I felt some minor discomfort in my elbow on Saturday, so I skipped my planned bench day on Sunday when I was going to work up to a shirted opener. All weekend I kept going back and forth between sticking with the Sunday workout, switching to just light raw work, or skipping all bench work until the meet in order to rest. I was driving myself insane with it, trying to figure out if the rest would offset the potential rustiness of not benching for 2 weeks. So I went in today to get a moderate raw single in just to get some weight in my hands. If I felt anything unusual at all, I was going to be done. Fortunately, no issues at all, and as long as something doesn't come up in the next day or so, it was probably worthwhile as the weight wasn't heavy but moved somewhat slowly. So hopefully this knocked some of the rust off. Everything else was kept pretty light. This probably will be the last bench day before the meet. Right now I'll probably open in the 455 range, which is about 50 lb below where I wanted to be right now, and won't be shocked if that's all I get.

The plan is to open 615 squat, 455 bench, 600 deadlift, and will be in the 308 class as it's going to be too hot in this little meet location to be screwing with water weight.

Lones Green
06-16-2008, 02:16 PM
nice plan! just get to the meet, lift some weight, set some PR's, HAVE SOME FUN, and enjoy some dennys on the way there :)

Dave Schwab
06-17-2008, 03:27 PM
Unfortunately, there aren't many Denny's in these parts, believe it or not. Tons of Waffle Houses and Tee Jay's though.

Dave Schwab
06-17-2008, 03:28 PM
6/17 Light Lower

Stationary cycle
10 min @ 70 rpm

Hip Abductor/Adductor
4 sets of 15, moderate weight

Pulldown Abs
4 sets of 12, moderate weight

45 degree back raise
3 sets of 10

Boring and uneventful. 6 days out from meet.

Lones Green
06-17-2008, 07:35 PM
Unfortunately, there aren't many Denny's in these parts, believe it or not. Tons of Waffle Houses and Tee Jay's though.

that works!!!

Dave Schwab
06-19-2008, 12:10 PM
6/19 Misc light stuff

Speed bench
185 for 1 set of 3
225 for 3 sets of singles

Reverse pec deck
3 sets of 10, light

Wide grip pulldowns
3 sets of 10, light

Tricep rope pushdowns
3 sets of 12, light

Hip abductor/adductor
4 sets of 15 on each, light

Decline Abs w/20 lb medicine ball on chest
3 sets of 10

45 deg back raise
2 sets of 10

The elbow is still holding up with these lighter bench workouts, so we'll see how things go on Sunday. The bar was moving pretty well on the 225 bench sets. Kept everything else light mainly to get some blood flowing, as I've been pretty tight all week, particularly posterior chain. This should be the last of anything prior to Sunday's meet.

Lones Green
06-19-2008, 09:04 PM
good luck and get some vids man

Dave Schwab
06-20-2008, 07:37 AM
Thanks lones. Fortunately the forecast for Sunday is now 79 degrees, so it shouldn't be quite as bad as I was anticipating in this non-A/C gym.

Lones Green
06-20-2008, 07:42 AM
nice...you can always bring one of those spray bottles with the fan on them, you know, like people use at disney world. hahaha

Dave Schwab
06-22-2008, 03:38 PM
6/22 Lexen Xtreme in-house meet results

Squat
615 x 1 (up easy)
665 x 1 (bit of a grinder)
700 x 1 (100 lb meet PR)

Bench
450 x 1 (smoked)
500 x 1 (fairly easy)
530 x 1 (ugly, 10 lb PR)

Deadlift
610 x 1 ("waste of time")
650 x 1 (smoked)
680 x 1 (50 lb meet PR, IPA 308 amateur record)

My goals for this meet were a squat in the area of 670, something over 500 bench (given the recent arm issues), and a 650 pull, which were my 2nd attempts so that I could go after some numbers with 3rds that I thought I had an outside shot at. I wanted to take a shot a 700 lb squat and 680 pull, and hit them both. My goal for the year was to break a 1900 lb total at some point this year, and this gives me a 1910 total. Overall, a pretty good day, arm held up just fine, but my upper back is a wreck as I tweaked it on last squat and then pull lat on 2nd bench and probably affected last bench attempt. Fortunately it was only painful when pulling shoulder blades together, so didn't cause much of an issue on the deadlift. I might have had 700 in me on the deadlift, but I wanted a good chance at that record as it's stood for almost 10 years and I might not have many more chances at it. Time for a long nap.

Ben Moore
06-22-2008, 04:24 PM
Nice work man! Was that raw?

Chris Rodgers
06-22-2008, 04:32 PM
Sick meet man! 9 for 9.. "overall, a pretty good day"..LOL understatement of the year. :thumbup:

Lones Green
06-22-2008, 04:33 PM
dude NICE results...you couldn't have asked for anything better!

im glad the arm held up. have a king's meal and get back into training :ninja:

Dave Schwab
06-22-2008, 05:27 PM
Thanks guys! This wasn't raw, I squatted and pulled in a Metal Pro Squatter (no briefs), although it was only 2nd day pulling in the suit and I'm sure I'm not getting much out of it yet since Chuck V was yelling at me to drop my ass most of the time. I was pretty surprised myself with 9 for 9 as I picked some fairly aggressive 3rd attempts and haven't gotten over 500 in bench since the meet in April thanks to the elbow problems, going on the theory that you miss 100% of the lifts that you don't try.

Dave Schwab
07-01-2008, 05:30 PM
7/1 Posterior Chain stuff

45 degree back extension
4 sets of 10

GHR
4 sets of 10

V-bar pulldown
110 x 10
140 x 10
170 x 10
210 x 10
210 x 10

Hammer Curls
25 x 12
35 x 12
45 x 12

Decline Abs
3 sets of 10 w/ 50 lb kettleball

Reverse Hyper
140 x 10
210 x 10
280 x 10
280 x 10

Didn't want to do any max effort types of movements today, so did some extra posterior chain accessory stuff. Heavy reverse hypers weren't too bad. One of the groups were doing cambered bar good mornings into the new foam blocks, which looked brutal. I passed on that, trying to get the upper back in good shape for a full squat session later this week. I have a feeling my squat days aren't going to be much fun coming soon as they're going to be pushing me to a 2000 total in October, which means I need a squat in the 730-750 range and deadlift over 700 to have a shot.

This was the first real training I've done since the meet on 6/23. I did some very light stuff over the weekend to get the blood flowing again. The plan is to keep the bench light for another few weeks to hopefully get through these elbow/arm issues for good, but I'll probably be getting back at squatting and pulling this weekend.

Lones Green
07-02-2008, 03:30 AM
nice work. that foam stuff is great...we have some really stiff foam, almost like memory foam that dosent sink down unless you have a decent amount of weight on you, and once you sink down its hell to get back up!

Dave Schwab
07-03-2008, 12:24 PM
7/3 Bench

Flat bench (raw)
225 for 3 sets of 3
275 for 3
315 for 3

Reverse pec deck
210 x 10
230 x 10
250 x 8

H-Rolls
20 x 10
25 x 10
30 x 10
35 x 10

Side lat raises
20 x 10
25 x 10
30 x 10 (shoulders fried)

Tricep rope pushdowns
100 for 3 sets of 15

Barbell shrugs
315 for 3 sets of 10

So much for keeping the benching light for a few weeks. I did at least talk myself out of going to 365. Things felt really good though. I'm probably doing the Steve Greene benefit bench meet that Lexen is having at end of July, treating it mainly as a ME bench day rather than a meet, so at the latest that's when the "light bench" stuff will end. Steve Greene is the bencher whose left arm snapped in half on a 735 bench at the meet I did a few weeks ago, and he's had to undergo some extensive procedures to get things fixed.

Lones Green
07-03-2008, 08:59 PM
i heard about steve greene. that was a crazy accident.

what was the final verdict on the cissus?

Dave Schwab
07-04-2008, 06:21 AM
Hard to say with the cissus, but it certainly didn't hurt. I had no elbow issues at the meet, but I also hadn't benched heavy in a few weeks, and had also increased fish oil and glucosamine, daily massage on elbow with tennis ball, and plenty of ice in addition to the cissus, so hard to say if one, some, or all helped. I'm still taking it daily but at a lower dosage since I'm not having any current issues.

Lones Green
07-04-2008, 11:32 AM
Hard to say with the cissus, but it certainly didn't hurt. I had no elbow issues at the meet, but I also hadn't benched heavy in a few weeks, and had also increased fish oil and glucosamine, daily massage on elbow with tennis ball, and plenty of ice in addition to the cissus, so hard to say if one, some, or all helped. I'm still taking it daily but at a lower dosage since I'm not having any current issues.

gotcha. i will probably just stick with the fish oil then :)

Dave Schwab
07-05-2008, 09:59 AM
7/5 Squat

Box squat w/ chains (below parallel)
235 +140 chains for 1 set of 3
Add briefs
325 +140 chains for 1 set of 2
415 +140 chains for 2 sets of 2
465 +140 chains for 2 sets of 2
505 +140 chains for 1 set of 2

Rack Pulls (pins 3" below knees, conventional)
245 x 3
335 x 3
425 x 1
515 x 1
565 x 1
605 x 1
655 x 1
705 x 1

45 degree back extension (w/ medicine ball behind head)
3 sets of 10

Decline Abs (w/50 lb kettlebell on chest)
4 sets of 10

Hammer Curls
25 x 10
35 x 10
45 x 10
55 x 10

A little heavier than I was hoping to go, but everything felt fine and not a bad day overall considering I've been eating pretty light since the meet.

Lones Green
07-05-2008, 12:25 PM
nice rack pulls. i've been thinking about adding them in as an assistance movement to bring up my low back.

Dave Schwab
07-05-2008, 01:49 PM
Thanks. I rarely pull straight weight from the floor, usually alternate between rack pulls and pulling against bands. I need to add elevated pulls in as well as my lockout is probably about to pass what I can pull from the floor.

Lones Green
07-05-2008, 02:18 PM
Thanks. I rarely pull straight weight from the floor, usually alternate between rack pulls and pulling against bands. I need to add elevated pulls in as well as my lockout is probably about to pass what I can pull from the floor.

i'll be happy when i can say that! lol

the gear is still giving me great pop off the floor, with gear thats never been an issue for me. just need to get a little strong(er) i guess.

Dave Schwab
07-08-2008, 04:58 PM
7/8 Lower stuff

Straight-bar good mornings (off pins)
225 x 8
315 x 5
365 x 5
405 x 5

Pull-downs, palms facing
100 x 10
120 x 10
140 x 10
160 x 10
180 x 10

Pull-thrus
100 x 10
120 x 10
140 x 12
160 x 12

Standing Ab pulldowns
100 x 10
120 x 10
140 x 10
160 x 10

45 degree back raise
BW x 10
25 lb plate x 10
45 lb plate x 8

Lones Green
07-08-2008, 05:48 PM
nice GM's man!

Dave Schwab
07-08-2008, 05:58 PM
Thanks lones. My lower back is not happy with me after this one.

Dave Schwab
07-10-2008, 12:31 PM
7/10 Bench

Flat bench (pinkies on rings)
225 x 5
275 x 3
315 x 3
365 x 3
225 for 3 sets of 3 (speed bench)

Reverse pec deck
210 x 10
230 x 10
250 x 10

Face Pulls
100 x 15
120 x 15
140 x 15
160 x 20

Barbell shrugs
135 x 10
225 x 10
315 x 10
405 x 10

Rolling DB tricep extension
35 x 10
45 x 10
55 x 10
65 x 10

Panora Pressdowns
100 for 3 sets of 10

I usually try to ignore the stupidity happening around me in the gym, but I just couldn't ignore this one today. Some guy was standing on top of a full stability ball in the power rack, with a barbell on his shoulders w/ 25's on each end, doing 1/4 squats. He had a spotter on each side essentially holding him up and in turn most likely taking most of the weight off of him, but I was still waiting for him to slip and crack his head open. No clue what this was supposed to accomplish, but as these guys are "personal trainers" at this place, I'm sure it was highly effective.

ehubbard
07-10-2008, 12:53 PM
7/10 Bench
I usually try to ignore the stupidity happening around me in the gym, but I just couldn't ignore this one today. Some guy was standing on top of a full stability ball in the power rack, with a barbell on his shoulders w/ 25's on each end, doing 1/4 squats. He had a spotter on each side essentially holding him up and in turn most likely taking most of the weight off of him, but I was still waiting for him to slip and crack his head open. No clue what this was supposed to accomplish, but as these guys are "personal trainers" at this place, I'm sure it was highly effective.

This happened at Lexen?

Anyway, I just browsed through your log. Nice work at the last meet. There is nothing better than making nice big jumps in your total from meet to meet. Keep up the good work man! And if you see somoene named Richard Douglas at your next meet out there, please kick him in the nuts for me.

E

Dave Schwab
07-10-2008, 12:59 PM
Thanks E. No, this was a commercial gym, Lexen is a bit far for me to travel for all of my workouts, so I only hit there for my heavy days. I've come across T Baggins at another board, I'm sure I'll run into him at one of these meets.

ehubbard
07-10-2008, 01:07 PM
Baggins is good people, even if he loves the BBW.

Lones Green
07-10-2008, 01:37 PM
95 lb squats on a stability ball. thats ridiculous. i've seen em on half a stability ball, but not a full one. i've even seen one legged RDL's on half a stability ball, but i think yours takes the cake.

Dave Schwab
07-10-2008, 03:12 PM
That's why specified that it was the full stability ball. I've seen other weirdness on that half stability ball thing, which I guess could make some sense, but this was just ridiculous and dangerous.

Dave Schwab
07-12-2008, 01:39 PM
7/12 Squat

Box squat (belt only)
225 x 5
315 x 3
405 x 2
495 x 2
545 x 2

Deadlift w/ 3" deficit (conventional)
255 x 3
325 x 3
395 x 3
465 x 1
535 x 1

Standing Ab Pulldown
100 x 10
120 x 10
140 x 10
160 x 10

Couldn't make it to Lexen today so had to squat in the commercial gym, walking out in power rack, no briefs. It's been awhile since I've walked-out heavy weight, and my setup was a mess, especially given I had to go with a narrower stance in the rack. Spoiled by the monolift. On the deadlifts, used 35 lb hex plates from the floor, which is about a 3" deficit compared to round 45's. Couldn't fit anymore 35's on the bar, and didn't have chalk or straps, so stopped after the 535 single.

Lones Green
07-12-2008, 03:55 PM
good session regardless man

Dave Schwab
07-14-2008, 12:54 PM
7/14 Back stuff

V-handle pulldowns
140 x 10
160 x 10
180 x 10
200 x 8

Chest-assisted row
1 plate for 10
2 plates for 10
3 plates for 10
4 plates for 10
4 plates + quarter for 6

H-rolls
20 x 10
25 x 10
30 x 10
35 x 10

Side raises
20 x 10
30 x 10
35 x 10

Hammer curls
35 x 10
45 x 10
50 x 10

Face pulls
100 x 10
120 x 10
140 x 10

My schedule is very messed up this week, so i wanted to fit in some back work since I didn't bench yesterday and will miss tomorrow as well. Mostly uneventful, my biceps and delts had no range of motion left for the face pulls so skipped the last set. I didn't get a chance to eat prior to lifting and didn't have much gas left after the rows.

Lones Green
07-14-2008, 12:56 PM
I didn't get a chance to eat prior to lifting and didn't have much gas left after the rows.

thats what they make sugar free red bulls for :thumbup:

Dave Schwab
07-14-2008, 01:10 PM
I have a powder mix containing carbs, BCAA, caffeine, and some other stuff that I usually drink on the way in to the gym, but didn't have any empty bottles to use at work today.

Lones Green
07-14-2008, 01:11 PM
I have a powder mix containing carbs, BCAA, caffeine, and some other stuff that I usually drink on the way in to the gym, but didn't have any empty bottles to use at work today.

nice. i do the same kind of thing, usually a sugar free red bull and 10g BCAAs.

Dave Schwab
07-17-2008, 12:16 PM
7-17 DE Bench

Flat bench
225 x 3
275 x 3
315 x 3
225 for 3 sets of 3 (speed work)

Reverse pec deck
210 x 10
230 x 10
250 x 8

Face Pulls
100 x 10
120 x 15
140 x 15
160 x 15

Close grip bench
225 for 3 sets of 8

Barbell shrugs
315 for 3 sets of 10

Panora pushdowns
100 x 12
120 x 12
140 x 12
160 x 12

I went a little heavier than usual since I haven't benched in a week. I haven't done close grip bench in ages and didn't want to go too heavy since these always bother my wrists, and I didn't have my wraps. My crappy diet is catching up with me, I'm losing steam about halfway through these workouts and get very hungry. I'm probably down about 1000 cals per day for the past few weeks, need to get that fixed.

Dave Schwab
07-19-2008, 10:26 AM
7/17 Squat

Box squat w/ SSB
345 for 3 sets of 2
435 for 3 sets of 2
525 for 1 set of 2

Reverse Hypers
280 x 10
350 for 3 sets of 10

GHR
4 sets of 10

Decline Abs
4 sets of 10 w/ 50 lb kettlebell

Light crew today as Chuck's crew took a field trip today, and most of those that were there were taking heavy singles in full gear for the August meet. So I squatted with Matt Lenigar and a few others that aren't in full meet prep and just did weight that Matt did. Haven't used the safety-squat bar since January, and never out of a monolift, so took some getting used to. My shoulders could use the break from the straight bar though.

Lones Green
07-19-2008, 11:21 AM
nice session. i used the ssb for the first time last week, thing kills my neck

Dave Schwab
07-19-2008, 11:52 AM
Thanks Lones. That bar puts most of the weight right on your neck, which was making it difficult for me to get an arch.

Dave Schwab
07-20-2008, 07:51 AM
7/18 Bench

Flat Bench
225 x 5
275 x 3
315 x 3
Add Rage X
365 x 3
405 x 3

Tricep Pushdowns
Straight bar
160 for 3 sets of 15
Rope
120 for 3 sets of 15

Seated horizontal plate-loaded row
2 plates per side for 10
3 plates per side for 10
4 plates per side for 10
4 plates + quarter per side for 6

Pulldown
3 sets of 10

Worked up to a moderate weight mainly to see how this shirt did. I found someone selling two and worked out a deal to try out the bigger one first. Turns out this one is too big, so I'll swap this for the size smaller and see how that does. Got very little pop off the bottom as chest plate is too big, but both sets were pretty easy. On a positive note, this is the heaviest I've gone in a month and the elbow felt fine.

Dave Schwab
07-22-2008, 05:05 PM
7/22 Back/Legs

Chain suspended good mornings w/ cambered bar
245 x 5
295 x 5
335 x 3
385 x 1
425 x 1
475 x 1
475 x 1

Speed pulls against doubled minis (alternate conventional and sumo)
315 for 3 sets of singles
365 for 3 sets of singles
405 for 2 sets of singles

Standing hamstring curls
3 sets of 10

Reverse hypers
210 for 3 sets of 10

I headed in with a plan to do the good mornings and speed pulls, which turned out to be the same thing that the morning crew had done. I don't think I've ever done good mornings for heavy singles before, so left some in the tank rather than risk a back injury. Was pretty hot in the gym, didn't have much left after the pulls.

This was followed an hour later by pulling my 2 kids (80 lbs total) in their wagon for a mile and a half for some unplanned GPP, which pretty much guarantees that I'll be crashing hard tonight.

Lones Green
07-22-2008, 05:14 PM
nice good mornings man. i have seated GM's in my cycle not this week but the next. the guys i lift with say they are badass.

Dave Schwab
07-22-2008, 05:24 PM
I've never done seated before, may give them a try sometime. These ones are brutal, they really kick my ass so surprised I had anything left for the deadlifts.

Dave Schwab
07-23-2008, 12:32 PM
7/23 Extra Stuff

Stationary bike
15 min @ 70 rpm

Hammer Curls
35 x 10
45 x 10
60 x 10
70 x 8

Tricep rope pushdowns
80 for 3 sets of 15

Standing Ab Pulldowns
5 sets of 10, worked up to 160

Static hex dumbbell holds
3 sets @ 30 sec each

Static barbell holds
135 x 30 sec
225 x 30 sec
315 x 20 sec

Hip Abductor/adductor
3 sets of 15, light weight

Torso rotator
3 sets of 10, moderate weight

Foam roller
quads, hamstrings, IT band

Tricep and hip work kept light to stretch out some tightness, the rest is the occassional grip and bicep work that I don't do on a regular schedule. I've been slacking on the foam roller for rehab after leg work, and I'm really starting to pay as my legs and hips have been very tight for the past 2 weeks.

And my smaller Rage X arrived today. This one is going to be fun.

Lones Green
07-23-2008, 02:09 PM
hooray for new gear :evillaugh:

Dave Schwab
07-23-2008, 02:56 PM
We'll see if I'm saying "hooray" after the first few sets in this thing, which might be in a fund-raiser bench meet this weekend. Nice and tight in the arms and chest, not sure what it's going to take to touch, if I can even get my hands out to the rings.

Dave Schwab
07-24-2008, 01:05 PM
7/24 DE Bench

Speed Bench
225 for 3 sets of 3

Wide-grip Pulldowns
worked up to 200 on sets of 5
dropped to to 120 for 3 sets of 12

Reverse pec deck
150 x 12
170 x 12
190 x 12

Face Pulls
100 x 15
120 x 15
140 x 15
160 x 15

Dumbbell 2-hand overhead tricep extension
55 x 10
75 x 10
90 x 10
100 x 10

Machine shrugs
405 for 3 sets of 10

Felt like crap today, almost skipped this one. Started softball double-headers last night and had a bunch more swings and throws than usual, which left me with sore arms and shoulders, followed by drinking until midnight. So I dropped the weight and increased reps on a couple of things. Haven't done these overhead dumbbell tricep things for probably 6 years, no idea how effective it is for bench press strength (although some of the Big Iron guys do them), but it didn't seem to bother my elbows.

Dave Schwab
07-26-2008, 12:40 PM
7/26 Squat

Foam box squat, below parallel, w/chains
325 + 200 lb chains for 5 sets of 2 (lost track of sets)
415 + 200 lb chains for 1 set of 2

Deadlifts with plates on 2-3" foam pads (conventional)
225 x 1
315 x 1
405 x 1
455 x 1
495 x 1
545 x 1
585 x 1
635 x 1

Sandbag carry
2 bags + 120 lb dumbbell for 50 yard trip

Reverse hypers
280 for 3 sets of 10

Kneeling pulldown Abs
3 sets of 10

My hips have been in bad shape all week, so today wasn't the best day to squat on the varsity monolift with the pros helping. The chains were throwing me off balance, and the foam was already below parallel before I even sunk into it, which was real good for the already sore hips. Fortunately I didn't miss any reps, but it was brutal, which I guess is good. I was told that I need to work on lower back strength (a 680 deadlift with a weak back?), so I see many more good mornings and reverse hypers in my future.

Lones Green
07-26-2008, 01:00 PM
thats a sick session dude. i've also been told to work on my lower back...but my deadlift is also not 700 lbs.

Dave Schwab
07-26-2008, 02:03 PM
Thanks Lones. I guess ones lower back can never be strong enough in this sport, so we can all use some work on it, but I'm not sure that it's my biggest issue on the squat right now. I'm certainly not going to argue with guys squatting over 1000 though.

Lones Green
07-26-2008, 03:34 PM
i wouldn't argue either. if you want a long lasting lifting career, lower back work is always a good idea.

Dave Schwab
07-27-2008, 09:23 AM
7/27 Bench

Flat bench
225 x 5
275 x 3
315 x 3
365 x 1
Add new Rage X
365 x 3 (no board, nowhere close to touching)
405 x 3 (3-board)
455 x 2 (2-board)
495 x 2 (1-board for first rep, no-board no touch on 2nd)

Floor pin press
225 x 5
315 x 5
405 x 3
495 x 3
585 x 3
635 x 3
675 x 3

Seated plate-load horizontal row
2 plates per side for 10
3 plates per side for 10
4 plates per side for 10

Tricep pushdowns, straight bar
100 for 4 sets of 15-20

So that's what a properly fitted bench shirt is supposed to feel like. This one isn't crazy tight but should be good for now. It's going to take a few weeks to stretch out so that I can touch something in the 450-500 range. Today it probably would've taken close to 550 to touch. The tighter fit caused some issues with setup and grip, so I'm going to have some adjustments to make there. The bar was coming up at a decent speed though. Think that pin press set is a PR, not that it really matters though, at least not until I can find a pin press federation.

Lones Green
07-27-2008, 09:45 AM
pin press federation, haha

glad to hear about the shirt, thats a good first workout in it. you'll be touching soon enough.

Dave Schwab
07-27-2008, 10:17 AM
Thanks Lones, pretty happy with the shirt today. I didn't want to go too crazy with the weight, mainly wanted to get a feel for the shirt and make sure the sizing is good. I'll add some weight next week and do something similar with the boards. I'm 12 weeks out from my next week, so should have plenty of time to get this thing broken in and get my setup adjusted.

Lones Green
07-27-2008, 11:50 AM
yup - looks like you got the shirt at the perfect time.

Dave Schwab
07-29-2008, 03:36 PM
7/29 Back work

V-bar pulldowns
100 x 10
130 x 10
160 x 10
180 x 10

Pull-thrus
100 x 10
120 x 10
140 x 10
160 x 10

Standing Ab pulldown
100 x 10
120 x 10
140 x 10
160 x 10

Hammer Curls
35 x 12
45 x 12
45 x 12

45 degree back raise
BW x 10
25 lb plate x 10
25 lb plate x 8

Lower back tightened-up something fierce on the pull-thrus, and barely got the back raise sets in. I don't think I'm recovered from the squat/deadlift on Saturday. I also discovered that my hip tightness isn't so much hip as it is a quad strain, which extends from the groin to the outside in the upper quad, and was pretty painful when I dropped my hips on the pull-thrus, just as it was when I squatted low on Saturday.

I also learned 2 commercial gym lessons from observing today:

1. if your "personal trainer" asks a guy to let you work in, please make sure you're working hard enough that you can't have a 2 minute conversation with her during your set of 20 lb rope extensions.

2. if you're going to attempt a 385 lb bench, please ask the biggest guy nearby to spot you, and not the guy in runner's shorts. Runner's shorts guy didn't do so well pulling that weight off of you, did he?

Lones Green
07-29-2008, 06:19 PM
running shorts aren't too easy on the eyes when lifting off either.

:moon:

Dave Schwab
07-29-2008, 06:22 PM
Aha! Maybe that's why he had that guy spot for him!

Dave Schwab
07-31-2008, 12:05 PM
7/31 DE Bench

Seated military
225 x 10
225 x 10
275 x 5

Reverse pec deck
170 for 3 sets of 12

Chest-assisted row
1 plate for 10
2 plates for 10
3 plates for 10
4 plates for 10
4 plates and a quarter for 10

Close-grip bench (thumbs on smooth)
135 x 10
185 x 10
225 x 10

Machine shrugs
2 plates per side for 10
3 plates per side for 10
4 plates per side for 10

Face pulls
100 x 10
120 x 10
140 x 15
160 x 15

Panora pushdowns
100 x 10
120 x 10
140 x 10
160 x 10

Been awhile since I've done any direct front delt presses, while I've been focusing more on rear delts and lats for bench assistance. Strength is down on these militaries, not sure if that's something I should address with more work or not.

Lones Green
07-31-2008, 12:11 PM
those are very strong military presses. if you benched raw i think they would help you out a lot, but less in the shirt

Dave Schwab
07-31-2008, 12:13 PM
That's what I'm thinking, and why I dropped them a few months back. Guess worst case I'll do them occassionally unless someone offers up a different opinion.

Dave Schwab
08-02-2008, 10:00 AM
8/2 Squat

Box squat w/greens and purples (adds 130 at bottom, 225 at top)
415 + bands for 2 sets of 2
465 + bands for 2 sets of 2
505 + bands for 1 sets of 1 (slow and sloppy)

Deadlifts from floor against much hated doubled mini's
225 for 1
315 for 1
365 for 1
405 for 1
455 for 1
495 for 1
545 for 0 (missed at knees)

Reverse hypers
210 for 3 sets of 10

Decline Abs
50 lb kettleball for 3 sets of 10

The quad/hip thing was terribly tight today, couldn't even sit on parallel box with the bar. It never did get fully loose, but the heavier weight forced me down but didn't have much speed coming off the box. The last squat was a grinder but put me up around 730 in bar weight + tension, and it sure felt like it. I let the bar get out in front of me on the missed deadlift. I need to start paying better attention to form with heavier weights on the deadlift, I can get away with sloppy form with anything under 600 but it catches up with me above 650.

Lones Green
08-02-2008, 09:34 PM
sick squats and deads man

Dave Schwab
08-03-2008, 10:30 AM
8/3 Bench

Floor press
225 x 3
245 x 3
275 x 3
315 x 3
365 x 2
405 x 1
425 x 0 (miss off bottom)

Floor pin press against doubled mini's
225 x 5
315 x 3
365 x 3
405 x 3
495 x 3
545 x 3

Seated horizontal plate-loaded row
2 plates per side for 10
3 plates per side for 10
4 plates per side for 10
4 plates and quarter per side for 10

I think this was the first time I've ever done full range floor press, so my bar path was a bit off and which threw my arms off on the heavier reps. I might have been able to grind out that 425 rep but didn't feel comfortable with the different pressure point of having upper arm flat on floor. Full range leaves me with a good 2-3" between bar and belly. There are 11 training weeks left until the October meet, so should have plenty of time to mix-on other ME bench movements while getting the Rage X broken in. Overall strength and stamina appears to be rebounding now that I've got my calories back up, and trying to keep the problem elbow healthy with some extra rehab/prehab work.

Lones Green
08-03-2008, 11:23 AM
are you going 275 at the october meet?

Dave Schwab
08-03-2008, 11:28 AM
Haven't decided yet, depends where my weight is in early October. I'm sitting in the low 280's right now, so if I'm less than 285 I'll probably cut water weight and try to drop down.

Lones Green
08-03-2008, 12:05 PM
sounds good, thats what i'd do. 10 pounds will come off you easy by just sitting in the sauna a bit.

Dave Schwab
08-05-2008, 05:15 PM
8/5 Back/Legs

Close stance foam box squat w/ SSB (raw)
335 x 5
385 x 5
425 x 5

Good mornings w/ Zercher harness
225 x 5
275 x 5
315 x 5
365 x 5

One-legged reverse hypers
140 for 4 sets of 10

Kneeling ab pulldowns
3 sets of 10

Lower back is fried. The Zercher good mornings are quite different as the weight is suspended in front of you, which seems to take shoulders and upper back out of the movement and really hits lower back. Probably could've added some more weight for both the squats and GM's but didn't want to go too heavy as I haven't been recovering too well between going heavier on Tuesday and squatting on Saturday.

Lones Green
08-05-2008, 05:19 PM
never thought about trying GM's with the harness. i'll have to try those. i like doing most of the weird bars and stuff further away from a meet though

Dave Schwab
08-05-2008, 05:22 PM
Yep, I wouldn't change up too much close to a meet.

Donnajo
08-05-2008, 05:54 PM
Cool workouts. Thanks for commenting in my journal. I am a newbie here.

Dave Schwab
08-05-2008, 05:55 PM
Thanks Donna. Lones and I follow each others workouts on here, turns out we do stuff pretty similarly, so you'll be wise to follow him :)

Donnajo
08-05-2008, 06:07 PM
Thanks Donna. Lones and I follow each others workouts on here, turns out we do stuff pretty similarly, so you'll be wisis e to follow him :)


Cool. I am not new to lifting and was actually trying to compete in figure. Realized I hated it. Reason being I am an ex swimmer and I love what I can do and not what a judge thinks is in fashion. So for me I am naturally strong and when I compete in powerlifting either I do it or I don't . I could not stand working so hard for months for nothing as a lot of my freinds in figure do. Plus I am built strong. I swam butterfly and that requires a lot more strength than other strokes. I naturally gravitate toward heavy lifting.

Ok, enough about me. I am new here. What is your story with powerlifting?

Dave Schwab
08-05-2008, 06:32 PM
That's a good background. I know a few females with backgrounds in figure that ditched that because of the subjective judging. My roommate in college swam butterfly, so I'm sure you've got a heck of a strong upper back and shoulders!

I don't have much of a lifting background up until the past few years. I played baseball in college, ran into some shoulder issues and got lazy when that was over and I started working a real job. Got back in the gym a few years ago, was one of the stronger guys pretty quickly in the couple of commercial gyms I frequented, and decided to put that and the enjoyment of lifting heavy to some use by starting to compete earlier this year. Like you, my strongest lift is the deadlift, I'm still trying to figure out how to squat and bench in gear.

Donnajo
08-05-2008, 06:40 PM
That's a good background. I know a few females with backgrounds in figure that ditched that because of the subjective judging. My roommate in college swam butterfly, so I'm sure you've got a heck of a strong upper back and shoulders!

I don't have much of a lifting background up until the past few years. I played baseball in college, ran into some shoulder issues and got lazy when that was over and I started working a real job. Got back in the gym a few years ago, was one of the stronger guys pretty quickly in the couple of commercial gyms I frequented, and decided to put that and the enjoyment of lifting heavy to some use by starting to compete earlier this year. Like you, my strongest lift is the deadlift, I'm still trying to figure out how to squat and bench in gear.


Cool. I have an athletic background but I am older now but still just as strong if not stronger. Yes, my strength is actually in upper back because of my background. I can pull a pendlay row like hell. What amazes me is where my weaknesses are. I tried to sumo deadlift and can not do anything compared to conventional deadlift. When I find a weakness I want to fix it. I will try anything and the harder the better. That is because I probable need it. I am that weird sort that if I am weak at an exercise I want to do it more.

Also, I am not interested in gear until I am awesome raw. My squat is bad ass.

Dave Schwab
08-05-2008, 06:43 PM
That's a very good attitude, and a necessary one in this sport if you want to succeed. The trick is to find your new weak spots as your fix previous ones, as weak spots will always exist.

Donnajo
08-05-2008, 06:47 PM
That's a very good attitude, and a necessary one in this sport if you want to succeed. The trick is to find your new weak spots as your fix previous ones, as weak spots will always exist.some


I agree. I am very humble. It does not matter what my prior experience is. This is a new sport for me and I listen to those that are more experienced. I am a total sponge. I love every minute of it. I am enjoying this whole process so much. Except that I have one bad attribute. When I swam competitively I would pshyc myself out sometimes and I knew better but I would create this whole nervous situation. When I competed in group sports like basketball I did not have this but when I stepped up to the block at a swim meet it was all on me. I know I am only competing against myself but i have old feelings of competitiveness and I have to do good no matter what.

Dave Schwab
08-07-2008, 01:08 PM
8/7 Bench Assistance

Speed bench
225 for 3 sets of 3

Bent over row
225 for 3 sets of 10

Wide grip pulldown
Sets of 8, worked up to 200

Face Pulls
100 x 15
120 x 15
140 x 15
160 x 15

Panora pushdowns
120 for 3 sets of 15

Overhead 2-handed tricep extension
70 x 10
85 x 10 (stopped here, elbow discomfort)

Barbell shrugs
135 x 10
225 x 10
315 x 10
365 x 10
405 x 8

Really focused on technique on the bench, as I've done a lot of reading on the Rage X and it appears the ideal way to bench in this shirt (and poly shirts in general) is to lower bar with elbows flared until shirt catches, to load up the chest plate, then tuck elbows. Worked on this technique with no shirt, and also driving heals into the floor when pressing back up. Bar speed was really good with 225, will have to see how this transfers over to the shirt. It's going to be a matter of timing these various things during the movement, at least until I do it enough that it's routine. Been awhile since I've done barbell rows, and it was really showing. Felt some minor elbow discomfort on the dumbbell tricep, no pain, but stopped rather than push it to something that causes problems. And the search for tricep work that doesn't bother elbows continues.

Donnajo
08-07-2008, 01:36 PM
What are panora pushdowns?

Dave Schwab
08-07-2008, 01:39 PM
It's like your standard cable pushdown with the rope handle, except you only do the bottom half of the movement and really flare at the bottom. Named for Greg Panora at Westside, I got them from Travis Bell of Westside, who has a journal on here.

Dave Schwab
08-09-2008, 12:29 PM
8/9 Squat

Box squat w/greens and purples (adds 130 at bottom, 225 at top)
365 + bands for 2 sets of 2
415 + bands for 2 sets of 2
465 + bands for 2 sets of 2

Standing leg curl
3 sets of 10

Standing pulldown abs
3 sets of 10

Today took a ridiculous amount of time with all of the various groups, so I cut the assistance work short. We had 3 groups on our monolift, including 1 that was working up to a fully geared max single, so it was a good 2 hours after arriving before I actually squatted. Once we got going, repeated last week's band setup but skipped the last heavy set to reduce the load a bit. I brought my stance in a bit as feedback on the close stance squats on Tues was that the setup looked better, and I seemed to be sitting back better with the closer stance today.

Lones Green
08-09-2008, 12:35 PM
nice squatting. hopefully you absorbed some good info waiting those 2 hours!

Dave Schwab
08-09-2008, 12:39 PM
Tried to anyways, in between trying to stay somewhat loose since I stretched when I first got there. Chuck went even heavier this week, insane

Lones Green
08-09-2008, 12:44 PM
yeah, brent said he still had one more week circa max to go.

s*** always happens to me when i lift, i always get there early, drink an energy drink, get my liniments on, stretch, and get the breifs on and by the time i'm done just a few guys are there.

Dave Schwab
08-09-2008, 12:47 PM
I'm going to have to start bringing a meal if these delays keep up. We get started at 8:30, so I pound some carbs and protein before I head in, caffeine during the drive, and I'm sure I've processed it all by the time I actually lift.

Does Brent keep in touch with Chuck?

Lones Green
08-09-2008, 12:51 PM
I'm going to have to start bringing a meal if these delays keep up. We get started at 8:30, so I pound some carbs and protein before I head in, caffeine during the drive, and I'm sure I've processed it all by the time I actually lift.

Does Brent keep in touch with Chuck?

i know Brent knows Chuck, and talks to him every now and then. he keeps up with the westside guys more, thats where he was at back in columbus at the old facility. it was forever ago, he talks about training with chuck being absolute hell. he talks to matt smith and louie a lot.

Lones Green
08-09-2008, 12:52 PM
http://www.ironscene.com/videos/1777_brent_tracey_800@197_squat_-_2008_spf_nationals

thats brent

Dave Schwab
08-10-2008, 10:39 AM
8/10 Bench

Flat bench
225 x 5
275 x 3
315 x 1
365 x 1
Add Rage X
405 x 3 (2-board)
405 x 3 (2-board)
455 x 2 (1-board)
500 x 2 (no board, no touch)

Pin press (on bench)
315 x 5
405 x 5
455 x 3
545 x 7

Mini-band pull-aparts
4 sets of 25

Purple band pushdowns
5 sets of 40

The first 405 set was terribly sloppy, so repeated it. Had some problems tucking elbows, sleeves felt tighter than last time so I think I had it pulled on differently. The bar felt pretty heavy today, so I think I'll add some heavy 2 or 3 board presses here soon. The last 500 set was about an inch off the chest, so it's getting closer to touching. Still have some technical things to work out, which are more important in this shirt since it's less forgiving than the looser denim. Had to cut the accessory work short due to family stuff this morning, so added some band work at home.

jbrin0tk
08-10-2008, 11:13 AM
Solid work, man!

Lones Green
08-10-2008, 12:28 PM
nice benching dude. i'm looking forward to getting into a shirt.

Dave Schwab
08-10-2008, 05:47 PM
Thanks guys. I guess in the end it's a good thing I spent 6 months in a looser denim shirt to learn the basics, but I still have a long way to go in this tighter poly.

Dave Schwab
08-12-2008, 05:46 PM
8/12 Lower/Back

SLDL
225 x 5
275 x 3
315 x 3
365 x 3
405 x 3

Standing hamstring curl
3 sets of 12

45 degree back raise
4 sets of 10

One-legged reverse hyper
140 for 4 sets of 10

Decline Abs
50 lb kettlebell for 4 sets of 10

Hex dumbbell hold
15 lb for 30 seconds
20 lb for 30 seconds
25 lb for 30 seconds
25 lb for 45 seconds
25 lb for 1 min

Donnajo
08-12-2008, 06:23 PM
Does SLDL stand for stiff leg because that is huge weight for that. And I know it can't mean single leg. LoL

Dave Schwab
08-12-2008, 06:31 PM
Yes, Stiff Leg DeadLift

Single Leg Deadlift might be interesting :)

Donnajo
08-12-2008, 09:13 PM
Yes, Stiff Leg DeadLift

Single Leg Deadlift might be interesting :)

Well 405 impressive. but I am one of those that does not see the purpose of a SLDL. I think it puts too much pressure on the lower spine than is worth it. Conventional all the way for me. Now I would appreciate your reasoning for doing it. Do tell.

Dave Schwab
08-12-2008, 09:46 PM
Now I would appreciate your reasoning for doing it. Do tell.

Because Chuck Vogelpohl did them in our gym this morning :)

Seriously though, I didn't even know we were doing straight legs until my second set. I don't do them very often. They do hit my hamstrings pretty good, but I prefer other movements to these.

Lones Green
08-13-2008, 03:23 AM
Because Chuck Vogelpohl did them in our gym this morning :)

Seriously though, I didn't even know we were doing straight legs until my second set. I don't do them very often. They do hit my hamstrings pretty good, but I prefer other movements to these.

LOL all you had to say was chuck was doing them!

i like doing them with DB's as assistance sometimes

Donnajo
08-13-2008, 12:56 PM
Because Chuck Vogelpohl did them in our gym this morning :)

Seriously though, I didn't even know we were doing straight legs until my second set. I don't do them very often. They do hit my hamstrings pretty good, but I prefer other movements to these.

So if Chuck jumped of the Brooklyn bridge would you? :p

Dave Schwab
08-13-2008, 01:05 PM
If it would make my squat go up

Dave Schwab
08-14-2008, 02:06 PM
8/14 DE Bench

Speed bench
225 for 6 sets of 3

Wide-grip pulldowns
3 sets of 10

Reverse pec deck
170 for 3 sets of 12

Chest-assisted row
1 plate for 10
2 plates for 10
3 plates for 10
4 plates for 10

Dumbbell row
80 x 10
95 x 10
110 x 10

Face pulls
100 x 10
120 x 10
140 x 15
160 x 15

Panora pressdowns
120 for 3 sets of 12

DB side raise
20 x 10
25 x 10
30 x 10
35 x 10
40 x 6

Experimented with bench setup today and bar path after watching some old Metal Militia video. I don't have the hip flexibility to pull my feet back farther and get up on toes with feet pointed straight forward, and I couldn't get to a point where things felt stable and comfortable. I did at least pick up a couple things that were fairly easy to implement. And on a positive note, the bar speed was pretty good today, and my elbow feels better than it has in a long time, as I've been doing some band stretching for the past couple of weeks that is focused on working out elbow tendinitis.

Lones Green
08-14-2008, 03:13 PM
nice session. i have to cock my feet out to the sides, or my butt comes way up off the bench.

Dave Schwab
08-16-2008, 11:08 AM
8/16 Squat

Box squat (belt only, no briefs)
315 x 2
405 x 2
455 x 2
495 x 2
545 x 2

Pin pulls (pins 1" below knees, conventional stance, no chalk)
315 x 3
405 x 2
495 x 2
585 x 1
635 x 1
685 x 1
725 x 0 (miss at lockout)
725 x 1
775 x 0 (no way)

Standing ab pulldowns
4 sets of 10

Had kid duty this morning, so couldn't make it to Lexen and had to hit the commercial gym, where I got to walk the weight out and pull with no chalk. The last couple of squat sets felt really heavy with the walk out but had little problem doubling them, although speed is definitely slower without briefs. The pin pulls were fun, haven't pulled straight weight to failure in awhile and wanted to see where I'm at 9 weeks out from the meet.

ShooterX
08-16-2008, 11:40 AM
Training looks real good

Lones Green
08-16-2008, 11:57 AM
i'm sure that session got some looks at the commercial gym.

Dave Schwab
08-16-2008, 06:28 PM
Thanks ShooterX!

That's for sure Lones. For some reason the benches right behind where I was pulling were suddenly full when I got into the 600's. I had to ditch the iPod for the last few sets, was surprised I didn't get any stupid questions or advice ("you're going to hurt your back").

Lones Green
08-16-2008, 06:40 PM
haha, the exact scenarios i was thinking.

"you're not shrugging that high enough"

Dave Schwab
08-16-2008, 06:44 PM
LOL, that's about right

jbrin0tk
08-16-2008, 08:36 PM
Solid work, man!

Dave Schwab
08-17-2008, 08:46 AM
8/17 ME Bench

Flat bench
275 x 3
315 x 3
365 x 1
Add Rage X
405 x 3 (no touch)
405 x 2 (touch 2nd)
455 x 1 (no touch)
495 x 1 (touch)
535 x 1 (no touch)
535 x 1 (touch)

Panora pressdowns
4 sets of 12

Seated horizontal plate-load row
1 plate and a quarter for 10
2 plates and a quarter for 10
3 plates and a quarter for 10

The Rage X is loosening up, as I was able to touch 405, which was nowhere close the last couple of weeks. The biggest issue right now with touching is making sure my elbows are tucking enough and wrists are in proper alignment, as the reps that aren't touching feel like they're dumping when I get close. I also need to increase speed of descent. I was out of gas by the 2nd 535 after yesterday's heavy deadlifts as I was very sore when I got up this morning, but wanted to hit that for a full rep as that's a PR. It was pretty slow and almost got stuck halfway.

Dave Schwab
08-17-2008, 09:01 AM
Solid work, man!

Thanks!

Lones Green
08-17-2008, 09:23 AM
nice benching man. whats the number on the bench for the next meet?

Dave Schwab
08-17-2008, 10:13 AM
I'd like to get over 550, which should be doable if I can improve the technique in this shirt and keep the elbows healthy. I'll probably work up to the 550 range in a few weeks when I take a heavy single again. I'll probably do a bit of a deload next week, then do some shirted triples the following week to work on technique.

Lones Green
08-17-2008, 02:25 PM
thats a big bench man. i've been slacking on my bench training, thats the only thing that has really suffered from losing ~40 pounds. i can't even bench 315 raw now :bang:

after this meet, its down to 275 and do a full meet with a shirt.

Dave Schwab
08-18-2008, 09:17 AM
Your bench strength will eventually rebound to pre-weightloss status, just takes some work and time. I won't be happy with my bench unless I get it to 600 by January. Considering I hit 520 in April and 530 in June, I should be farther along once I get this new shirt figured out.

Lones Green
08-18-2008, 01:43 PM
or you could just buy the kevlar shirt

LOL

Dave Schwab
08-19-2008, 12:14 PM
8/19 Lower/Back

45 degree back raise
3 sets of 10 w/ 25 lb plate

Pull-thrus
160 for 3 sets of 10

Kneeling pulldown abs
4 sets of 10

Hammer Curls
35 x 10
45 x 10
55 x 10
65 x 10

Kept things somewhat light and easy today as I'm feeling pretty beat up after a heavy weekend, and could use a bit of a deload. It still didn't manage to keep my lower back from tightening up, so spent some time afterwards stretching things out.

Dave Schwab
08-21-2008, 12:57 PM
8/21 DE Bench

Speed bench
225 for 4 sets of 3

Strip the rack lock-outs
225 x 5
315 x 3
365 x 3
405 x 3
455 x 3

Pin presses
315 x 3
405 x 3
455 x 3
495 x 3

Chest supported row
1 plate for 10
2 plates for 10
3 plates for 10
4 plates for 10

Wide-grip pulldown
4 sets of 5

Reverse pec deck
3 sets of 10

Lones Green
08-21-2008, 09:13 PM
nice benching man.

Dave Schwab
08-22-2008, 06:46 PM
Thanks Lones. Forearms were killing me after this one, not sure what the deal is but I'm going to start a deload to get some extra recovery before hitting the stretch run.

Dave Schwab
08-22-2008, 06:46 PM
8/22

Box squat w/ straight bar
325 + 100 lb chains for 1 sets of 2
325 + 200 lb chains for 3 sets of 2
375 + 200 lb chains for 1 set of 2

Reverse hypers
140 x 10 (2-legged)
140 x 10 (1-legged)
210 x 10 (1-legged)

Decline Abs
3 sets of 10

Kept the weight moderate as I'm trying to deload this week, which was a good thing as I couldn't get comfortable under the bar today. The box was too low for the first few warm-up sets, then I couldn't get my briefs seated properly which was affecting ability to push knees out. I have 7 more squat sessions prior to the meet, so I'll likely be taking a heavy single this coming week or the following then back to the bands for a circa max. My already sore hips can't wait.

Dave Schwab
08-28-2008, 11:18 AM
8/28 DE Bench

Flat bench, 3 second pause at bottom, up with speed
225 for 3 sets of singles

Speed bench
225 for 2 sets of 3

Flat bench w/ 35's suspended by mini-bands
185 + 70 suspended for 2 sets of 5

Wide grip pulldowns
140 x 10
160 x 10
180 x 8

Reverse pec deck
170 x 10
190 x 10
210 x 10

Machine shrugs
225 x 10
315 x 10
405 x 10

Panora Pushdowns
100 for 3 sets of 15

First day back in the gym after almost a week off. I was feeling pretty beat up, particularly in the arms, so figured it would be a good week to get a break and then hit it hard for the stretch run into the October meet. Everything felt pretty good so I mixed-up the bench movements a bit. Been awhile since I've done the suspended presses, those are still brutal. Kept the accessory work somewhat moderate.

Lones Green
08-28-2008, 01:38 PM
nice lifting. i love the suspended weight presses. how many weeks do you have left? can't be more than 10 can it

Dave Schwab
08-28-2008, 01:41 PM
Seven weeks out. I'd like to pick up a couple more mini-bands so that I can suspend more than 2 plates at a time. I do this day at a commercial gym, so no bands or kettlebells on site.

Lones Green
08-28-2008, 01:44 PM
Seven weeks out. I'd like to pick up a couple more mini-bands so that I can suspend more than 2 plates at a time. I do this day at a commercial gym, so no bands or kettlebells on site.

yeah, thats when it gets really fun. i've used 2 pairs of minis and a pair of lights. the lights work pretty okay if you dont have more minis

Dave Schwab
08-30-2008, 09:21 AM
8/30 Squat

Box squat w/ ~300 lb chains, shortened for stability
185 bar weight + chains for 5 sets of 3

Deficit deadlifts (standing on 2" platform, conventional stance)
315 x 3
405 x 3
455 x 3
495 x 3
585 x 3

Standing Ab pulldowns
3 sets of 10

Reverse hypers
210 for 4 sets of 10

The box squats today were brutal. I'm really not sure what the chain weight was, but it was pretty hard to get back up on the 3rd rep. The chains were set to a length so that they never touch the ground, making them swing pretty hard and really work your stability. I was on the varsity mono with Chuck coaching, and the 800 lb squatters were having a hard time too, so I didn't feel bad. For each set we started with the box just above parallel and removed a pad with each rep, putting the last rep below parallel.

Ben Moore
08-30-2008, 12:12 PM
Nice work man - jealous of Chuck coaching your squat!

mastermonster
08-30-2008, 01:11 PM
Nice work 275er! What meet are you prepping for?

Lones Green
08-30-2008, 02:03 PM
nice lifting man. pulls look great as always

Dave Schwab
08-30-2008, 05:31 PM
Thanks guys. I'm 7 weeks out from the Lexen Xtreme Fall Classic in Columbus.

Dave Schwab
08-31-2008, 08:22 AM
8/31 Bench

Flat Bench
275 x 3
315 x 1
365 x 1
Add Rage X
405 x 3 (no touch)
450 x 2 (no touch)
475 x 2 (no touch)
495 x 2 (no touch)
545 x 0 (dump, wrist rolled back)
545 x 1 (no touch)

7 Board lock-outs against 2 mini-bands looped under bench
225 x 3
315 x 3
365 x 3
405 x 3
455 x 3
475 x 3

This shirt is a pain in the ass. Two weeks ago I touched 405, today couldn't touch 545. It seems to fit differently each week. I think it was the 545 that was pretty close, but I need to be consistently touching 500 for this meet. I need to get my descent speed up, and I need to figure out how to push my belly up at the bottom. Aside from the touching problems, the bar came up pretty well on all sets. The variation of lockouts we did today were interesting, even with 7 boards I still had a good 3-4" ROM to lockout. I'll pick up some band pull-aparts later today to hit the rear delts.

Lones Green
08-31-2008, 09:21 AM
7 boards and still had some ROM, i know where you are coming from. wish i could help you with benching. is your weight fluxuating at all?

Dave Schwab
08-31-2008, 09:37 AM
My weight really isn't fluctuating much more than usual, I might be up a couple of pounds but that shouldn't be making that much of a difference. The arms on this shirt are also too long, so I've been cuffing the ends each week, and this week we couldn't get the arms pulled up off of the elbow as much. I probably just need to get it altered, something I've been afraid to do for fear that I cut it too far. I forgot that I also rotated the arm seem in towards the bicep slightly this week as I had read that this would keep pressure off of the elbow but at the same time also make it harder to touch. So I think it's a combination of things with the shirt, but increasing the descent speed will help the most as I'm always very slow, it's just a mental thing when the weight gets heavier I am slower.

As far as the ROM, I just measured 32" from top of arm to end of middle finger. Don't know how much longer than average this is, but my bench ROM is much longer than my training partners, which makes it difficult for them to give me good advice on groove.

Lones Green
08-31-2008, 11:48 AM
luckily i have a tape measure right here, and my ROM is just about the same as yours. this will come in handy when i get into a shirt and need advice, haha.

i don't know too much about altering shirts, but do what you gotta do to keep the pressure off those elbows.

Dave Schwab
09-02-2008, 04:46 PM
9/2 Lower

Chain suspended good mornings w/ cambered bar against mini-bands
240 + bands x 5
290 + bands x 5
330 + bands x 5
380 + bands X 3

Belt squat against doubled mini-band off low box
225 + band for 3 sets of 8

One-legged reverse hyper
210 for 3 sets of 10

Wide-grip pulldowns
3 sets of 10

Lower back very tight after this one. Left something in the tank on the good mornings since I just pulled fairly heavy on Saturday.

Lones Green
09-02-2008, 07:23 PM
nice lifting. i love GM's, doin em' against bands is something i'll have to try.

Dave Schwab
09-04-2008, 12:14 PM
9/4 DE Bench

Speed Bench
185 for 3 sets of 3
225 for 3 singles
275 for 1 single

Close grip bench (thumbs on smooth)
275 for 3 sets of 5

Bent-over barbell row
225 for 3 sets of 10

Chest assisted row
2 plates for 10
3 plates for 10
4 plates for 10

Reverse pec deck
150 x 10
170 x 10
190 x 10

Face Pulls
100 x 10
120 x 12
140 x 15
160 x 15

Barbell shrugs
225 x 10
315 x 10
405 x 10

Really worked on descent speed on the speed bench, and went up to 275 just to work on speed with a heavier weight. Kept the weight somewhat moderate on the barbell rows as these put pressure on my lower back, which has had plenty of work this week. I'm somewhat week on these anyways as I don't do them very often.

Dave Schwab
09-06-2008, 10:33 AM
9/6 Squat

Box squat @ parallel w/ 160 lb short chains
365 + chains for 2 sets of 2
405 + chains for 2 sets of 2
425 + chains for 2 sets of 2

High box squat
555 x 2
595 x 2
685 x 2
710 x 2

Pin pulls from pin 3 (3-4" below knees)
405 x 1
495 x 1
585 x 1
690 x 1

GHR
3 sets of 10

Pulldown Abs
3 sets of 10

Rear delt rows (hold at top for 3 seconds)
225 + some yellowish band for 3 sets of 10

More squat stability work today (noticing a pattern after the Pro Am), not quite as bad as last week but chains were setup differently and more weight was on the bar to balance it out. Chuck was calling my weight and had me really pulling elbows under the bar with chest up, which was awkward but was more stable in the hole. On the pulls we were supposed to go 10 lbs over our meet best, but I could've gone another 50 lb or so. Next week we free squat in full gear to a heavy single. Apparently I'm supposed to be squatting 800 at the upcoming meet, so next week is gonna be fun.

Lones Green
09-06-2008, 02:48 PM
nice lifting. have fun with that 800, LOL.

are you squatting in your pro squatter only next week or with briefs as well?

Dave Schwab
09-06-2008, 05:40 PM
I'll probably give briefs + suit a try. I tried them only once prior to last meet and felt like I was slower out of the hole for some reason, but I need to get used to the combo. I doubt I'll be going to 800 next week, but I'm pretty sure in excess of 700 will be loaded on the bar at some point. I've been squatting in a different group the past few weeks and this one has someone that has a contest best squat of 760 or so, and I've been smoking him in training lately, so we're getting pretty competitive with each other.

Lones Green
09-06-2008, 06:05 PM
I'll probably give briefs + suit a try. I tried them only once prior to last meet and felt like I was slower out of the hole for some reason, but I need to get used to the combo. I doubt I'll be going to 800 next week, but I'm pretty sure in excess of 700 will be loaded on the bar at some point. I've been squatting in a different group the past few weeks and this one has someone that has a contest best squat of 760 or so, and I've been smoking him in training lately, so we're getting pretty competitive with each other.

thats great, man. you are talking about the Ace briefs right?

Dave Schwab
09-06-2008, 06:53 PM
No, I'm using Pro briefs. I have an Ace suit that I'll move to eventually but couldn't figure it out awhile back when my form was way off, so for now its the Pro+Pro combo.

Lones Green
09-06-2008, 09:31 PM
No, I'm using Pro briefs. I have an Ace suit that I'll move to eventually but couldn't figure it out awhile back when my form was way off, so for now its the Pro+Pro combo.

thats right, i had your ace suit confused, and thought you had ace briefs.

the viking briefs don't have too much pop, but i know my pro suit does. pro+pro should give you some good pop!

Dave Schwab
09-07-2008, 08:00 AM
9/7 Bench

Flat Bench
225 x 8
275 x 3
315 x 1
Add Rage X
365 x 3 (3 board)
405 x 3 (3 board)
455 x 3 (3 board)
455 x 3 (no board, no touch)
455 x 1 (collar pulled higher, no touch)
495 x 1 (no touch)

High-board lockouts against mini-bands
315 x 3 (5 board)
365 x 3 (5 board)
405 x 3 (5 board)

Cut things short today since I had done rear delts yesterday and my arms were bothering me. Pretty frustrated by the shirt right now, can't get anything to touch, have my wrists out of position, and the sleeve cuff is killing my biceps, which I think is contributing to the touching problems as its very tight at the bottom. I'm going to cut the sleeve ends this week and take a couple of light reps in it next week to see if its improved.

Lones Green
09-07-2008, 09:21 AM
that shirts a b****!

Dave Schwab
09-07-2008, 12:51 PM
that shirts a b****!

Exactly. Well I cut that b****'s sleeves, that'll teach her.

RedSpikeyThing
09-07-2008, 12:53 PM
That's some serious benching! Must be a tight shirt if 495 won't touch lol

Dave Schwab
09-09-2008, 06:02 PM
9/9 Lower

Zercher harness good mornings
225 x 5
275 x 5
315 x 5
365 x 5
405 x 1

45 degree back raises w/ 25 lb-ish bag of salt
3 sets of 10

Single leg reverse hypers
180 for 3 sets of 10

Kettlebell swings
3 sets of 5

Decline Abs w/ kettlebell over face
3 sets of 10

Shrug machine
315 for 3 sets of 10

Plate tree grip work
4 plates for 3 sets of 5 reps, squeeze for 5 seconds

Gym was a full house by the end of this as the recent imports showed up. I wanted to keep the work somewhat light as I'm taking a heavy squat this weekend, but that didn't work out so well as my lower back was fried. I did cut the Zercher GM short with a heavy single at the end. One of our group was laying outside by the end of this trying to puke.

Lones Green
09-09-2008, 07:23 PM
HUGE gm's. i need more work in with that zercher harness.

Dave Schwab
09-11-2008, 12:51 PM
9/11 DE Bench

Speed bench
185 for 8 sets of 3

Reverse Pec Deck
130 x 10
150 x 10
170 x 10

Wide-grip pulldowns
120 x 10
140 x 10
160 x 10

Side raises
20 x 10
25 x 10
30 x 10

Panora pressdowns
100 for 3 sets of 15

H-rolls on chest-assisted row
20 x 10
25 x 10
30 x 10

Bar speed on the speed bench was really good today. I was focusing on wrist and elbow positioning, and realized I wasn't cranking my wrist wraps nearly enough, so I had them cranked so hard today that my hands were purple. Usually when I do this my thumbs cramp, so I did a few more sets than usual to adjust to it. There's no way I could cock my wrists back with this setup today, hopefully it carries over to the heavier weight this weekend. The H-rolls on the chest assisted row bench was much easier for me to get into position, as a normal adjustable bench is too damn low. Kept most everything moderate as I have a heavy squat coming this weekend.

Dave Schwab
09-13-2008, 10:54 AM
9/13 Squat

Free squat
225 x 5
Add briefs
315 x 2
405 x 1
495 x 1
Add suit, straps down
535 x 1
585 x 1
Straps up
635 x 1
Add knee wraps
705 x 1 (cut it slightly high)

Deadlifts from floor, sumo stance
315 x 3
405 x 1
495 x 1
585 x 1
635 x 1
675 x 1

Reverse Hypers
210 for 3 sets of 10

Only 2nd time I've squatted with briefs under the suit, which I did not do last meet. I couldn't get the legs on the suit pulled up high enough, which I didn't realize until Chuck pointed out this was preventing me from pushing knees out in the hole. I then discovered the the suit legs were a good 2" lower than the briefs, so I rolled the ends up, which really helped. I think I'm finally getting the hang of my gear, as the 705 was easier than the 635, which was easier than the 585, as more gear was added. I could barely breath with it all on though, my belt may need adjusted slightly to account for the weight gain. The 675 pull was very slow, probably a combination of adjusting my form and the fact that I was out of gas after the heavy squats.

Right now I'm thinking I'll open in the neighborhood of 675 squat and 650 pull, maybe slightly increase both openers depending on the the circa max goes. Full house at the gym today, we now have a group of 4 1000 lb squatters and a 5th who is pretty close.

Lones Green
09-13-2008, 07:28 PM
9/13 Squat

Free squat
225 x 5
Add briefs
315 x 2
405 x 1
495 x 1
Add suit, straps down
535 x 1
585 x 1
Straps up
635 x 1
Add knee wraps
705 x 1 (cut it slightly high)

Deadlifts from floor, sumo stance
315 x 3
405 x 1
495 x 1
585 x 1
635 x 1
675 x 1

Reverse Hypers
210 for 3 sets of 10

Only 2nd time I've squatted with briefs under the suit, which I did not do last meet. I couldn't get the legs on the suit pulled up high enough, which I didn't realize until Chuck pointed out this was preventing me from pushing knees out in the hole. I then discovered the the suit legs were a good 2" lower than the briefs, so I rolled the ends up, which really helped. I think I'm finally getting the hang of my gear, as the 705 was easier than the 635, which was easier than the 585, as more gear was added. I could barely breath with it all on though, my belt may need adjusted slightly to account for the weight gain. The 675 pull was very slow, probably a combination of adjusting my form and the fact that I was out of gas after the heavy squats.

Right now I'm thinking I'll open in the neighborhood of 675 squat and 650 pull, maybe slightly increase both openers depending on the the circa max goes. Full house at the gym today, we now have a group of 4 1000 lb squatters and a 5th who is pretty close.

jesus, great squatting and pulling, i bet you'll be sore tomorrow.

Dave Schwab
09-13-2008, 07:39 PM
I'm sure I will be sore, and I get to bench in the morning too! Fortuntely just some moderate shirt work tomorrow, nothing too bad. Oddly enough, I was quite sore all week after the lower back work on Tuesday, still pretty bad last night. Spent a good amount of time on the foam roller last night and this morning, got back to normal for the workout and then the soreness started all over again.

Lones Green
09-13-2008, 07:58 PM
I'm sure I will be sore, and I get to bench in the morning too! Fortuntely just some moderate shirt work tomorrow, nothing too bad. Oddly enough, I was quite sore all week after the lower back work on Tuesday, still pretty bad last night. Spent a good amount of time on the foam roller last night and this morning, got back to normal for the workout and then the soreness started all over again.

thats about how it goes in powerlifting, haha

Dave Schwab
09-14-2008, 08:16 AM
9/14 ME Bench

225 x 5
275 x 3
315 x 1
Add shirt
365 x 3 (no touch)
405 x 3 (no touch)
405 x 2 (no touch)

Seated plate-load row
4 plates + some band for 4 sets of 5

Rope tricep pushdowns
3 sets of 10

Had no plans to touch anything today, mainly wanted to do some light weight in the shirt to see if the sleeve modification helped. I had taken an inch off before today, which helped, but going to take a little more off as I still had to roll it up a bit. The sleeves now don't feel like they're going to snap my bicep in half when the weight is at the bottom, probably because I left the sleeve end flat and not cuffed. I still need to work on speed on the descent and starting the bar lower, but with the sleeves fixed that should remove 1 variable. I'm beat to hell after yesterday's squatting and pulling, so wouldn't have been able to go any heavier today had I wanted to.

Dave Schwab
09-16-2008, 05:53 PM
9/16 Lower

Close stance belt squats off low box
4 plates for 3 sets of 10

GHR
3 sets of 10

Single-leg reverse hypers
140 for 4 sets of 10

Hammer curls
25 x 12
35 x 12
45 x 12

Shrug machine
3 plates per side for 3 sets of 12

Plate tree grip work
4 plates for 3 sets of 5 reps, squeeze each for 5 seconds

Skipped the good mornings today as I'm still not fully recovered from the heavy squat/pulls this weekend. Everything else was pretty basic, not terribly hard, trying to get back to normal before starting this circa max this weekend.

Dave Schwab
09-18-2008, 04:06 PM
9/18 DE Bench

Speed bench
185 for 2 sets of 3
225 for 3 sets of 3

Wide-grip pulldowns
140 x 5
160 x 5
180 x 5

Chest-assisted row
1 plate x 10
2 plates x 10
3 plates x 10
4 plates x 10
4 plates and quarter x 8
5 plates x 3

Reverse pec deck
130 x 10
150 x 10
170 x 10

Lones Green
09-18-2008, 05:44 PM
nice workouts. i'm sure that last heavy day left you pretty wiped out!

Dave Schwab
09-18-2008, 05:48 PM
Yep, sure did, felt like a walking zombie when trying to bench that next morning.

Lones Green
09-18-2008, 05:49 PM
Yep, sure did, felt like a walking zombie when trying to bench that next morning.

http://graphics.samsclub.com/images/products/0007084781123_LG.jpg

Dave Schwab
09-18-2008, 07:40 PM
Had one of those too, didn't help much :)

ShooterX
09-19-2008, 08:14 AM
Nice Benching Lately, Rage X is tough.