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LionLord
11-22-2008, 01:05 AM
This seems to be a really cool place to post a journal! Sweet.

...Anyway, I'll be attempting a 455 pound deadlift in december 10, 2008.

LionLord
11-24-2008, 03:30 PM
Saturday: 11/22/08
Speed Concentric zercher good mornings (fairly wide stance, barbell is positioned at the very bottom of the power rack, pause at the bottom, legs barely bent.)(weight/sets/reps)
140x8x2
I also did some light romanian deadlifts with 135.

Sunday: 11/23/08
Speed inclined bench (paused)
95x8x3
Tricep extensions (I did them light. 140 x10-15 for 3 sets.)
I also did some giant sets with the bar alone with snatch, cleans, thrusters, high pulls, squats, rows, and overhead presses for as many reps as i can each with 3 sets.

LionLord
11-26-2008, 06:49 PM
Wednesday lower body workout: (11/26/08)
Concentric zercher good mornings (Lifted from the very bottom position of the rack which is about 1-1/2 feet, fairly wide stance, legs barely bent.)
45x14 (I actually did these with high bar close stance good mornings. But it doesn't matter cause it's just a warm up.)
185x3
195x3
205x3
225x1
255x2 (New PR. Speed has definitely improved.)
255x1 (failed)
245x1 (failed)

Pistols (1 minute rest intervals.)
Bodyweightx5 (New PR.)
Bodyweightx4
Bodyweightx3
Bodyweightx3
Bodyweightx2 (I managed to do 3 on my left leg but my right leg only did 2...)

Weighted back extensions (The thing where I did back extensions was inclined. I also paused at the bottom. I held a 25 pound plate behind my neck.)
25x8
25x4
25x3

I also did some stuff for my abs but I'm not gonna go into details with that.

LionLord
11-28-2008, 11:46 AM
Thursday upper body: (11/27/08)
Dumbbell bench presses
25x14
70x3
80x3
85x3
100x2 (Very VERY wobbly. I'm extremely disappointed by this. Last time I did these, it felt easy. I didn't have much trouble controlling the dumbbells... Although the dumbbells that I used to use have skinnier handles which probably explains why things were so tough and wobbly.)
100x1 (better groove, but I lost my energy from the excruciating wobbliness in my last set.)

Overhead presses (Shoulder width stance, shoulder width grip, none of that "bending backwards to involve my pecs" crap, pause at the bottom.)
115x6
115x4
115x2
115x1
I felt good with my overhead presses.

barbell row (this time, not a pendlay style. pause at the bottom.)
185x2 (oopsie, I overestimated myself.)
155x6
155x4
155x2

I also did some grip work but I am not gonna go into details with that...

LionLord
11-29-2008, 03:39 PM
Saturday speed deadlifts: 11/29/2008

Conventional deadlifts (weight/sets/reps)
225x7x2
Sumo deadlifts (Did them just for the heck of it. weight/reps)
225x2 (It was really slow compared to my Conventional pull. My hip flexors are super weak...)

I did some usual brutal GPP. Giant setted a bunch of stuff with the olympic bar.

...It makes me wonder if 14-15 singles are better than 8 sets of 2 repetitions for pulls. But oh well, doesn't really matter that much.

LionLord
12-01-2008, 08:28 AM
Sunday speed bench: (11/30/2008)
Flat DB presses (weight/sets/reps)
55x8x3

...And some brutal GPP.

LionLord
12-02-2008, 03:44 PM
I did some brutal GPP last monday (dec 1, 2008)

LionLord
12-04-2008, 12:06 PM
A very disappointing lower body ME: (12/03/2008)
Deadlifts
225x5
315x3-5 (couldn't quite remember...)
365x4 (Felt like my grip held me back.)
365x3 (put on some chalk.)
365x2
365x1

Pistols
Bodyweightx3 (Legs got thrashed for DLs.)
Bodyweightx3
Bodyweightx2

This is a huge bummer. After hitting a bunch of PRs from Zercher GMs, my DL barely went up. My last max was 405, now, the estimated max is 415. Very weak progress considering I did 9 weeks worth of training...

Well, hopefully my max is actually bigger than the estimated.

Pete22
12-04-2008, 12:41 PM
A very disappointing lower body ME: (12/03/2008)
Deadlifts
225x5
315x3-5 (couldn't quite remember...)
365x4 (Felt like my grip held me back.)
365x3 (put on some chalk.)
365x2
365x1

Pistols
Bodyweightx3 (Legs got thrashed for DLs.)
Bodyweightx3
Bodyweightx2

This is a huge bummer. After hitting a bunch of PRs from Zercher GMs, my DL barely went up. My last max was 405, now, the estimated max is 415. Very weak progress considering I did 9 weeks worth of training...

Well, hopefully my max is actually bigger than the estimated.

I don't know what you're using to estimate your max, but for the deadlift, any kind of "max calculator" is basically useless. There are so many factors in pulling a max dead; your mind has to be in the right place and focused, your CNS plays a big part, even little tweaks in form make a huge difference. Don't dwell on any kind of estimate, just keep working hard and pushing up all your assistance exercises and your dead will go up.

LionLord
12-04-2008, 03:45 PM
I don't know what you're using to estimate your max, but for the deadlift, any kind of "max calculator" is basically useless. There are so many factors in pulling a max dead; your mind has to be in the right place and focused, your CNS plays a big part, even little tweaks in form make a huge difference. Don't dwell on any kind of estimate, just keep working hard and pushing up all your assistance exercises and your dead will go up.

This reminds me, I go slow at the eccentric...

Anyway, thank you so much for giving out advice. You're one of the people that I really need. Without people like you, there's no way I can outlift Andy Bolton at the super lightweight division. lol. Your advice is precious.

LionLord
12-05-2008, 08:28 AM
Thursday bench press deload: (12/04/2008)
Paused bench press
135x5
185x9
185x4
185x4
185x3
185x3

My back is too sore for any upper back work. I noticed it when I could only do half of what I could do for pull ups so I just skipped it.

Light triceps (I just messed with the cables.)

Preacher curls (Don't remember and don't care.)

LionLord
12-08-2008, 12:07 PM
Saturday ME: (12/06/2008)
I don't know what went through my mind. This is supposed to be my Dynamic effort but...
Deadlifts (weight/sets/reps.)
225x8x2
315x3
365x1
385x1
455x1 (failed. THERE WAS NO WAY!!!)
425x1 (failed at the knee. Probably could've done it if I didn't attempt 455.)
405x1 (New PR because this used to be my max I wasted energy attempting 455 and 425.)
405x1 (My grip failed at the top.)

Sunday Bench DE:
Flat Bench press (weight/sets/reps)
135x8x3

My usual ME is done on Wednesdays, but I'm gonna move it on Saturday. The next Saturday will be a deload because I went crazy for my DE. It's because I'm extremely frustrated by how slow my progress is.

LionLord
12-08-2008, 03:25 PM
I forgot to add that I also did some rows during DE bench. (Paused at the bottom. Not a pendlay style.)
155x7
155x4
155x3