Dukes Training Log

[chaddukes]

Hello, I'm posting a log here as a bunch of my training partners have logs as well. I have a log on a different site. But, there's only one other Powerlifter on that site.

I'm 35 years old. I just started training a little over a year ago. I started training for powerlifting back in Dec. '09. I train at the Dynamo Club in MD. I competed in my first meet in May of this year and posted a 1355 total (545, 355, 455).

During the week I tend to train at home, in the corporate gym at my work, or occasionally at Dynamo. I train at Dynamo almost every Saturday.

Below is my training from today. I trained in the gym at my work. In that location equipment is limited. But, I'm just doing upper body accessory stuff.

1A. DB Standing Press - 5x5 at 65lbs. each side PR!

1B. Pull Ups - 5, 5, 5, 4, and 3

2A. DB Bench Press - Sets of 10, 8, and 8 at 75lbs. each side

2B. Narrow Grip Chin Ups - 3x3

3. Seated Rows - 3x10 at 200lbs.

4. DB Standing Press - 1x75lbs. each side PR!

5A. Tricep Extension
3x10 at 150lbs.
6x180lbs.

5B. DB Shrugs - 3x8 at 75lbs. each side

6A. DB Front Raises - 3x10 at 20lbs.

6B. DB Ext. Rotations - 3x10 at 20lbs.

[Clorinator]

Good to see the journal here, Dukes. You've got some pretty good volume going on there.

[ben21921]

Hello, I'm posting a log here as a bunch of my training partners have logs as well. I have a log on a different site. But, there's only one other Powerlifter on that site.

I'm 35 years old. I just started training a little over a year ago. I started training for powerlifting back in Dec. '09. I train at the Dynamo Club in MD. I competed in my first meet in May of this year and posted a 1355 total (545, 355, 455).

During the week I tend to train at home, in the corporate gym at my work, or occasionally at Dynamo. I train at Dynamo almost every Saturday.

Below is my training from today. I trained in the gym at my work. In that location equipment is limited. But, I'm just doing upper body accessory stuff.

1A. DB Standing Press - 5x5 at 65lbs. each side PR!

1B. Pull Ups - 5, 5, 5, 4, and 3

2A. DB Bench Press - Sets of 10, 8, and 8 at 75lbs. each side

2B. Narrow Grip Chin Ups - 3x3

3. Seated Rows - 3x10 at 200lbs.

4. DB Standing Press - 1x75lbs. each side PR!

5A. Tricep Extension
3x10 at 150lbs.
6x180lbs.

5B. DB Shrugs - 3x8 at 75lbs. each side

6A. DB Front Raises - 3x10 at 20lbs.

6B. DB Ext. Rotations - 3x10 at 20lbs.

Great to see you posting here chad!!

[Barbaccio]

Damn Dukesy you did a sh1tload of work there!

[chaddukes]

Great to see you posting here chad!!


Damn Dukesy you did a sh1tload of work there!


Good to see the journal here, Dukes. You've got some pretty good volume going on there.

Thanks Guys! I'm glad to have you guys to train with and bounce ideas off of!

[chaddukes]

Deadlifts - Conventional
5x135
5x225
3x315
5x405 PR!
3x3 at 405

Sumo Deadlifts - Add Suit
10x1 at 405

Low Box Squat
5x145
5x235

Notes:

Had to end the session early. I thought I'd go home and do a little more work. But, as the evening progressed I was feeling it more and more. So, I decided there was no need.

There was lots of good work on the sumo stance. I think I'm getting to where I have a consistent set up that works. I'll still have to tweak it. But, it's better than a few weeks back.

The overall session was good. 24 total reps at 405lbs. is a record for me. I'm thinking that this is the type of deadlift training that I need to do more of. Constantly trying to max out all the time isn't doing much for me anymore.

[chaddukes]

From last night.....

Bench Press
3x45
3x135
3x185
3x225
1x265
0x295lbs. Too Slow....Figured I'd give it a shot.
Added Shirt
1x295
1x345
1x365
1x365
Having trouble touching. I'm not 100% sure what I'm doing wrong.

BB Tricep Ext. - 5x10 at 85lbs.

BB Rows - 3x5 at 185lbs.

Face Pulls - 5x10 at 40lbs.

Notes:

Didn't have a great deal of time. I had to get in and out. Still did OK on total volume considering that fact.

I don't generally like to do work in the shirt without being in a group setting. I'm far too new at this to see where I'm making mistakes. But, it's been over eight weeks since I've been able to get out there on a Thursday night. I figured that I needed to get the weight in my hands even if the technique wasn't 100%.

[StLRPh]

Lots of good work and congrats on the PR

[chaddukes]

Lots of good work and congrats on the PR

Thanks!

[chaddukes]

109 degrees!

Box Squat - w/ Blue Bands
5x55
2x145
3x2 @ 235lbs.
3x2 @ 285lbs.
2x325lbs. PR!
1x325
1x325
0x325 Lost Balance....might not have made it anyway.

Sumo Deadlift - Titan Suit
2x3 @ 315
2x405
1x455
1x515lbs. PR!

Double KB Swings
10x16kg each hand
7x16kg each hand

DB Rows - 2x8 at 100lbs. each hand

Med Ball Circuit for conditioning....and sunbathing.

Notes: Felt like crap and didn't expect to do well. But, it turned into a pretty good session despite the oppressive heat.

[StLRPh]

A squat and DL PR in the same session is always good

[akwcu]

very nice job today chad

[chaddukes]

Thanks Adam. You're looking lean and mean.

[Coke]

Great session ...you guys are all lucky to be able to train together.

[chaddukes]

CoCoa, Thanks! And you're right. We are fortunate. It's a good group.

Deadlift
3x135
3x225
3x295
3x365
3x415 PR!
2x435
1x455

Squat
5x135
5x225
3x275
5x295

Notes:

I've been feeling like crap. I have a cold that isn't going away. But, I couldn't rationalize just doing nothing. So, I punched the clock and got some work in. I'd like to get more volume in. But, this will at least keep me from getting any weaker.

[Clorinator]

Nothing wrong with that session, chad-o.

[chaddukes]

Nothing wrong with that session, chad-o.

Thanks Ryan. I generally like to get about 50 total sets on Monday and Tuesday. I skipped Monday entirely, and did a low volume workout yesterday. That's not sticking to the plan. But, I can't pretend that I haven't been sick with a cold. It's not serious. But, enough to make me weak. I've been losing weight too since I have zero appetite and haven't been sleeping.

Today I almost felt normal. Still coughing and sneezing, but I didn't feel sick and achey.

[chaddukes]

Bench - with Chains*
5x45
5x45
3x135
Add 2 Board
3x185
0x225
1x205
1x225
0x235
13x135
*Chains were about 100lbs.

Overhead Press - Seated w/ Football Bar
10x45
10x135
3x5 at 185lbs.

Tricep Press w/ Band - 4x10

Band Pull Aparts - 4x10

DB Rows - 5x8 at 100lbs. each side PR!

Notes: I'm starting to feel back to normal. Now, If I could just get some sleep. I was down to 213lbs. this morning.

[chaddukes]

Box Squat - Blue Bands, Narrow Stance, toes forward
5x55
5x55 Plus Band
2x145
10x2 @ 235lbs. PR for volume

Deadlift - Conventional, off 4" box
3x135
2x225
1x315
1x405
6x1 @ 455lbs. PR for volume

Face Pulls
3x10 @ 60lbs
2x10 @ 50lbs.

Vogelpohl Rows - 5x15 at 40lbs.

Abs - 5x10 @ 90lbs.

Conditioning Superset

Sled Pulls - 5 trips (2 forward, 3 backwards)

Double KB Swings - 5x7 @ 16kg each hand

[MikeSki]

Glad to see you posting here Chad!
Nice work on the squats!

[t gale]

Nice work Dukes. I notice alot of pr's in here which is awesome. keep it going buddy.

[chaddukes]

Thanks Mike and Tim.

[chaddukes]

DB Bench - 3x10 at 75lbs each side PR!

Pull Ups
BWx8 PR!
BWx5
BWx4

Pec Deck
10x100
10x110
10x120
10x130
10x140
8x150lbs.

Ext. Rotation - 3x10 at 20lbs. each side

Tricep Ext. - 5x10 at 160lbs. PR!

Face Pulls
2x10 at 50lbs.
3x10 at 60lbs.

Chuck V Rows - 5x10 at 50lbs.

DB Front Raises - 5x10 at 20lbs. each side.

[chaddukes]

Squats - Raw, to a box, touch and go!
5x135
3x225
1x295
1x365
1x415 PR! A grinder!
1x365
3x3 at 295lbs.

Rack Pulls - Pin #3 (about 6" off of the ground)
5x225
5x295
5x365
2x5 at 415lbs. PR!

Chuck V Rows - 5x12 at 50lbs. PR!

Rope Pull Downs - 5x8 at 110lbs.

[Clorinator]

Squats - Raw, to a box, touch and go!
5x135
3x225
1x295
1x365
1x415 PR! A grinder!
1x365
3x3 at 295lbs.

Rack Pulls - Pin #3 (about 6" off of the ground)
5x225
5x295
5x365
2x5 at 415lbs. PR!

Chuck V Rows - 5x12 at 50lbs. PR!

Rope Pull Downs - 5x8 at 110lbs.

Great work Chad! What's the box height?

[chaddukes]

Great work Chad! What's the box height?

I'm not sure what it is in inches. But, it's just slightly below parallel.

[akwcu]

thats a good squat chad

[chaddukes]

thats a good squat chad

Thanks Adam! See you in a few weeks buddy. I hope you're starting to feel better.

Bench Press
2x5 at 45lbs.
2x5 at 135lbs.
3x185
3x225
1x275
Add Shirt
1x315
6x1 at 365lbs. PR for volume!

Bench - Football Bar - Reverse Grip
15x135
10x185
10x135

Standing Cable Row - To upper chest
5x15 at 40lbs.

Tricep Pushdowns
10x50lbs.
3x10 at 70lbs.

Notes:

It felt good to get some volume at that weight. It took a few reps for the form to start coming together. I'm seeing that my mid-back seems to be the weakness in most of my lifts. Staying tight and maintaining that tightness through the lift is where I need to improve. I have no idea how to properly use my lats when benching. But, I was able to get the weight to touch. The shirt that I use is still pretty big on me. But, I don't have the stability to use a shirt that would allow me to press a heavier weight.

In other news, I'm about 36 hours from getting on a plane for vacation. I'll be gone for nearly two weeks. I'll be overseas, and nowhere near a gym. See ya'll when I get back!

[MotherPuncher]

Nice liftin man! Enjoy that vacation!

[chaddukes]

Deadlifts - from 2.5" box
3x135
3x225
3x315
10x1 at 405lbs. PR! for Volume

Calf/Glute/Ham - 3x10 at BW+25lbs.

Face Pulls - 3x10 at 60lbs.

Chuck V Rows - 3x15 at 60lbs. PR!

Cable Crunch - 3x8 at 110lbs.

It's good to be back from my vacation-imposed deload.

[chaddukes]

Bench Press
5x135
5x185
3x225
10x1 at 255lbs. PR!

Rack Lockouts - Pin #16.
5x5 at 295lbs. PR!

Band Ext. Rotations
5x10 each side

Shrugs
20x135
20x135
14x135

Chuck V Rows
20x50
16x50
15x50

[chaddukes]

Squat
3x55
2x145
2x235
1x325
Add Suit
1x415
8x1 at 465lbs. PR for volume.
This was tougher than I thought it would be.

Rack Pulls - 10 second hold at the top
1x225
1x315
3x1 at 405
1x225

Double KB Swing
3x10 with two 16kg KB's.

Notes:

I wasn't able to get in all the work that I wanted to. On my way to take the kids to the swimming pool for the next few hours. If I'm not completely exhausted I may do a little more work tonight......Probably not.....

[chaddukes]

Bench Press
10x135
10x185
10x225 PR!

Standing Press
10x95
10x115 PR!*
6x135
*You can tell I don't do a lot of these.

Tricep Pressdown
10x50
10x70
10x50

BB Reverse Curls
3x10 at 45lbs.

BB Front Raises
3x10 at 45lbs.

Chuck V Rows
3x10 at 70lbs. PR!

Band Ext. Rotations - 3x10

Band Face Pulls - 3x10

[chaddukes]

Deadlift
5x135
5x225
16x315 PR!
4x315

Scap Retraction
2x10 at 120lbs.

Abs
3x10 at 90lbs.

[akwcu]

nice deadlifting

[Coke]

Ain't bad in here Chad, keeping on track in a big way.

[chaddukes]

nice deadlifting


Ain't bad in here Chad, keeping on track in a big way.

Thank you gentlemen!

[chaddukes]

Bench Press
5x135
5x185
1x225
6x1 at 260lbs. PR!

Pin Press at #17 (about the same as a three board press, pinkies on rings)
3x5 at 295lbs.
4x315 PR!
1x335
1x345
1x355 PR!

Rear Delts w/ Band
5x15

Barbell Front Raises
3x15 at 45lbs.

Seated Cable Row
3x20 at 120lbs.

Wide Grip Pull Down
3x7 at 120lbs.

[MikeSki]

Looking real good chad, makling some good progess, keep it up!

[chaddukes]

Squats - Touch and go, to a box 1" below parallel
Single Ply Briefs
3x45
3x135
3x225
1x295
4x1 at 375lbs. PR! for Volume
1x395
1x425lbs. PR!

Good Mornings
10x135
10x185 PR!
8x225 PR!
2x275
5x225

Chuck V Rows
20x70
20x70
17x70

Cable Crunch
20x70
20x70
35x70

[chaddukes]

Looking real good chad, makling some good progess, keep it up!

Thanks Mike! I appreciate it.

[Coke]

Raising up impressively, good job man.

[chaddukes]

Bench Press - Plus "Blue" band*
3x10 at 135
3x5 at 185
Remove Band
13x185

Shrugs
4x10 at 185 PR!
That's right, Adam! A shrug PR!

Tricep Ext. w/ Band
3x15

Face Pulls
3x15 at 50lbs.

Reverse Curls
3x10 at 45lbs. (one set narrow, one medium, one wide)

*I took a cheap exercise band and cranked it around the back of the bench as tight as I could and tied it to the bar. Not sure what the tension was, but doing 5 reps at 185lbs. was tough.


Raising up impressively, good job man.

Thanks man!

[akwcu]

Trap warz

[chaddukes]

Deads - From a 4" box
5x135
1x225
1x315
1x405
1x455
4x1 at 495lbs. PR! for volume

Ab's - 5x10 at 50lbs.

Grip Holds w/ Fat Bar - 225lbs. for 4 sets as long as possible.......not very long

Double KB Swings
5x10 at 16kg each hand

[Coke]

Super day with the 5pps deads bro.

[chaddukes]

Bench Press
2x135
2x185
1x225
1x245
5x1 at 265lbs. PR! for volume

Pin Press #17, Pinkies on Ring
5x2 at 335lbs. PR!

Standing Cable Row - to upper chest
5x10 at 70lbs.

DB Fly's
5x10 at 25lbs each hand

Notes:

Was feeling poor last night so I decided to wait until tonight to train. I didn't feel much better today, but did some training anyway. I hope I feel better tomorrow. I plan to squat heavy.


Super day with the 5pps deads bro.

Thanks man!

[Coke]

Pressing sets are huge, major props.

[chaddukes]

Squats
3x55
2x255
2x345
Add Suit
1x455
4x1 at 505lbs.
Add Reverse Bands - Black Mini
1x595
1x635lbs. PR!

Sumo Deads - Raw
1x225
1x315
1x405
1x455

Probably shouldn't have went so heavy on the deads.

[MikeSki]

Dang!!!!!!!!!!
Nice lifts for squats and deads!!!

[t gale]

Nice job Dukes! when's next meet?

[Coke]

Wow, looking exceptional dude.

[chaddukes]

Thanks guys! I'm doing Yard's meet in 7 weeks.

[chaddukes]

Was feeling a little beat after that last session. So, I took it easy today. One of these days I'll listen......

Pec Deck
5x10 at 60lbs.

Tricep Press
10x50
10x60
10x70
10x80
10x90

Standing Cable Row - Wide Grip
4x10 at 90lbs.

Standing Cable Ext. Rotation
3x15 at 30lbs.

DB Side Raises
3x10 at 15lbs. each

DB Curls
3x10 at 15lbs. each

[Coke]

Way to keep yourself in the groove and speed up muscle recovery with good muscle flow bro.

[chaddukes]

Deadlifts - standing on 2 inch box
3x1 at 225
2x315
1x405
1x455 PR!
0x495 I think I'll get it soon.

Good Mornings - Cambered Bar
2x5 at 135
5x3 at 225

Cable Crunch
5x10 at 100lbs.

Played around with some single leg squats....not as easy as I thought. I did a few on each side holding a 20lb. dumbbell.
__________________

[Coke]

Impressed with the effort Chad, especially the deads.

[chaddukes]

Bench
3x135
3x185
3x225
1x245
4x1 at 270lbs.*
1x255
1x265
1x270
1x275
*Some of these reps weren't real solid. They came up nice and quick. But, I was having issues putting them in the same spot each time. So, I backed down and then worked back up. It seemed to help as the rest were more consistent.

Shrugs
10x135
10x185
10x205
10x225
10x245

Triceps
3x10 at 50lbs.

Face Pulls
3x15 at 50lbs.


Impressed with the effort Chad, especially the deads.

Thanks man! Effort is all I got.

[chaddukes]

Squats
3x55
2x255
2x345
Add Suit
1x455
4x1 at 525lbs. PR!
Add Reverse Bands - Black Mini
1x595
1x655lbs. PR!

KB Swings
3x10 - I think the KB is about 50lbs.

DB Rows
3x10 each side @ 100lbs.

Cable Crunch
4x6 at 110lbs. PR! you're damn right I'm recording an ab PR!

Notes:

Starting to get a little fatigued. The 525lb. squats felt heavier than they should have.

[Coke]

Props alone on the superior squats!!

[chaddukes]

Deadlifts - Sumo in Gear
1x135
1x225
2x1 at 315lbs.
3x1 at 405lbs.
1x455lbs.
1x495lbs.
1x525lbs. PR!

DB Bench
10x60
8x90 PR!
3x100 PR!

Standing Cable Row - To upper chest
5x10 at 70lbs.

Standing Abs
3x15 at 80lbs.

[akwcu]

nice deadlift, u pull like a wild boar!

[chaddukes]

nice deadlift, u pull like a wild boar!

When I'm not sure if I can make a weight I just close my eyes and imagine that the Torainbow is bearing down upon me. Then I get all the fear and anger I need.....

[ccanter]

Very impressive Squats and Deads! 455 from a deficit is a damn big pull!

[Coke]

Wow man, awesome new PRs!!

[chaddukes]

Very impressive Squats and Deads! 455 from a deficit is a damn big pull!


Wow man, awesome new PRs!!

Thanks Guys! It's wearing on me. But, I'm trying to peak for this upcoming meet!

[chaddukes]

Squats - High box, narrow stance, toes forward
10x135
10x185
10x225

Good Mornings - 1 ea. narrow, med, wide stance
3x15 at 45lbs.

Bench Press - 1 ea. narrow, med, wide grip
3x10 at 135

Shrugs
1x15 at 135

Face Pulls
1x15 at 50

Chuck V Rows
1x15 at 50

Notes:

My back is tight as hell. Time to take some Ibuprofen. I have a big lifting day planned on Saturday.

[marty22877]

Do it!!!!!!!!!!!!!

[chaddukes]

Squat
3x55
3x145
Add Suit
2x255
2x345
1x435
2x1 at 545lbs.
Add light wrap and reverse bands
1x605lbs.

Bench Press
5x45
3x135
2x185
2x225
1x275
Add Shirt
2x1 at 365
2x1 at 385
0x405
1x405lbs.

Rear Delt Flys
3x10 at 20lbs. each side

Standing Abs
3x10 at 90lbs.

[Coke]

Big day in the gym bro, that is real nice.

[ccanter]

Awesome benching and squatting Chad.

[chaddukes]

Awesome benching and squatting Chad.


Big day in the gym bro, that is real nice.

Thanks guys! I was pretty beat up. So, I took a few days to rest. Now, I'm back!

[chaddukes]

Squats - Free Squats in a Squat Suit
3x145
2x255
2x345
1x455
1x545
Add Knee Wraps
1x595
1x615
1x635 Big PR!

DB Rows
3x10 each side with 110lbs. PR!

Standing Abs
3x15 at 90lbs.

Hip Abduction w/ Squirmy Child
3x5 each side
_____________

[Coke]

Super squats every single week Chad!!

[ben21921]

Squats
3x55
2x255
2x345
Add Suit
1x455
4x1 at 505lbs.
Add Reverse Bands - Black Mini
1x595
1x635lbs. PR!

Sumo Deads - Raw
1x225
1x315
1x405
1x455

Probably shouldn't have went so heavy on the deads.

Great job today dukes!!!

[chaddukes]

Great job today dukes!!!

Thanks Ben!

[chaddukes]

Bench Press
6 sets at 135lbs.
80 total reps

Chuck V Rows
6 sets at 50lbs.
100 total reps.

Was in a rush. No rest. All work done in about 12 minutes.

[chaddukes]

Sumo Deadlift
5x1 at 225
3x1 at 315
3x1 at 365
12x1 at 405lbs.
Just working on improving my technique. I'm still very new at pulling sumo.

Good Morning/Squats
5x145
2x5 at 195

Standing Abs
10x90
10x100
10x110
10x120

Band Pull Aparts
3x10

Sled Runs - 3

[Coke]

Looking real good man, keep on with it.

[chaddukes]

Bench
3x135
3x185
2x225
1x275
Add Shirt
1x365
1x365
1x405
1x425 PR!
Remove Shirt
Add 4 board - pinkies on rings
3x315
0x365 a little surprised about that.

Seated Press - Football Bar
10x135
10x185
5x225
3x245lbs.

Tricep Pressdown
15x50
10x50
5x50
8x40
7x40

Chest Supported Row
10x1 plate
10x2 plates
10x3 plates PR!
5x3 at 4 plates PR!


Looking real good man, keep on with it.

Thanks Man!

[chaddukes]

Box Squats - DE
2x135
2x185
2x225
3x3 at 275lbs.
8x2 at 275lbs.

Sumo Deadlifts - DE
2x135
2x225
6x2 at 295lbs.
8x1 at 295lbs. 15 sec. rest between sets

Standing Abs
10x70
10x90
8x110

[chaddukes]

Squat
2x145
2x255
2x345
1x455
1x505
Add Wraps
1x555 Opener....or close to it.

Bench
3x135
2x185
1x225
1x275
Add Shirt
1x365 sloppy
1x365 Opener

Deadlift
3x1 at 315
1x405
1x455 Opener

Notes:

Didn't get in any session before today....so I'm not too burned out.

My company closed a major purchase this week. So, I worked almost 70 hours. There was no time for training. Hope it doesn't come back to bite me. But, this close to the meet I figure it shouldn't much matter.
__________________

[chaddukes]

Pin Press
5x135
5x185
5x225
2x3 at 295lbs.

DB Flyes
3x15 at 25lbs each

Tricep Pressdown
3x15 at 60lbs.

BB front raises
3x10 at 45lbs.

BB Rev. Curls
3x10 at 45lbs.

BB Rows
10x135
10x185
2x5 at 225

[Clorinator]

I think someone is primed to crush some PRs in a big way ;)

[StLRPh]

looks like you're ready for the meet, good luck

[Coke]

About to be doing some damage Dukes!

[chaddukes]

Squats - Narrow Stance, High Box
10x45
10x135
3x10 at 185

Good Mornings - Wide Stance
2x10 at 185

Felt like something was pulled on the last set. So, I cut it short.

[chaddukes]

Well, today was my second full power meet. I'm pretty happy with the results. Here's how it went:

Squat
565 - Good
625 - No Good (bar was to high on back, got bent over)
625 - Good

Bench
365 - Good
405 - Good
425 - Good

Deadlift
455 - Good (which gave me a 1505 total....and that was my goal)
505 - Good
550 - No Good (but so close. I had it, but stumbled at the top and unlocked my knees)

Total: 1555

That's 200lbs. above my last meet. I'm pretty happy with the results. I really wish that I would have pulled that 550 at the end. That would have given me a 1600lbs. total. I had the strength to pull even more than that. But, with just learning sumo I sometimes lose my balance.

Special thanks to Matt Wilson for coaching and to Dougie Hollis for coming in at the last minute to be a handler. Thanks to all the guys who helped me out during my training; Marty, Adam, Danny, Benny, Greg, Ryan, Rock, Jules, etc.

[Coke]

Great news man, did excellent at the meet.

[Clorinator]

Well, today was my second full power meet. I'm pretty happy with the results. Here's how it went:

Squat
565 - Good
625 - No Good (bar was to high on back, got bent over)
625 - Good

Bench
365 - Good
405 - Good
425 - Good

Deadlift
455 - Good (which gave me a 1505 total....and that was my goal)
505 - Good
550 - No Good (but so close. I had it, but stumbled at the top and unlocked my knees)

Total: 1555



Great job buddy.

[akwcu]

that was a nice job chad

[chaddukes]

Thanks everyone for the kudos!

I had to train today in the gym at work (or not at all).

One Arm DB Press - 3x3 at 75lbs. each side

Chin Ups - 3x5

Leg Press - 6x10 at 400lbs.

DB Bench - 3x8 at 75lbs.

Cable Row - 3x10 at 150lbs.

Leg Extensions - 3x10 at 180lbs.

Leg Curls - 3x10 at 140lbs.

It sucks, but it's better than nothing.
__________________

[StLRPh]

Great meet Chad, +200lbs on your previous total is huge progress

[chaddukes]

Great meet Chad, +200lbs on your previous total is huge progress

Thanks man! I'm pretty happy with the results. Let's hope I can add another 200 next time!

[chaddukes]

Bench Press
3x135
Add Reverse Bands - Blue (takes off about 120lbs. at the bottom)
3x225
3x275
3x315
2x365 PR!
1x385 PR!

DB Bench
3x5 at 90lbs. PR!
1x15 at 60lbs.

Tricep Ext. Red Mini Band
5x15

Chest Supported Row
10x45
10x90
10x135
5x3 at 180lbs.

Shrugs
15x180
10x230
10x270
3x10 at 320

Farmers Walks
60lb. DB's - Three trips across parking lot.

[Coke]

Fine session dude, solid new PRs.

[chaddukes]

Squat - High Box, Raw
5x185
5x225
5x295
5x365
5x415
3x455
3x475
2x500

Sumo Deads
5x225
5x295
1x365
1x415
1x455
Grip is shot!

Had to call it a day. On my way to a birthday party.

[chaddukes]

DB Bench
3x10 at 75lbs. each

Chin Ups
3x5

Pec Deck
3x10 at 150lbs.

Tricep Ext.
10x150
10x160
10x170
15x120

Seated Cable Row
10x150
10x170
10x180
10x190
10x200
10x150

Front Raises
2x10 at 45lbs.

Reverse Curls
2x10 at 45lbs.

Working out at the gym at work is far from ideal. But, with my new schedule it seems like I'm stuck doing it once or twice per week. I wonder if it might make sense to join a gym near my work, but most chain gyms aren't going to have much more than what this gym has anyway.

[chaddukes]

I've been disappointed with having to train/workout in the little gym at my work. So, I've decided that I'll check out some of the local gyms in the area. I've downloaded a few "free passes" from the interwebz. Today, I'll be stopping by Retro Fitness. We'll see what they have to offer.

I figure I'll at least have a little fun while I try to find a better way to keep up with my training. I might even stumble upon a situation that will work for me during the week when I have to be over an hour south of my home.

[Coke]

Making do with wherever you can train is not a bad deal unless you have an agenda, i.e. comps, meets and the like. Good luck getting into the right training enviroment, hopefully not too far out of the way.

[chaddukes]

Making do with wherever you can train is not a bad deal unless you have an agenda, i.e. comps, meets and the like. Good luck getting into the right training enviroment, hopefully not too far out of the way.

Thanks man. The training environment at Dynamo is ideal. Having wandered into a "regular" gym today I can see that. But, it's 35 minutes north of my house, and I work an hour south of my house. I'll try to train at Dynamo as much as possible. But, I'd like to have some other option when I'm stuck in the city from 8am to 7pm. Thankfully, I don't expect that I'll have these same hours for long.

[chaddukes]

So, I took a special trip to a magical place called "Retro Fitness" today. It's filled with shiny new machines, but it's retro. All of the machines are yellow....I guess this makes them retro?

I downloaded a free one day pass and figured, "What the hell." After all they had a barbell which is better than my work gym.

I got there and asked the lady behind the counter, "Can I deadlift here?"

She responded with a, "Yes" that sounded more like a question than a statement.

So, I asked, "Can I use chalk?"

"Sorry, we don't allow chalk," she stated.

So, I wandered over to the corner between the multiple hack squat and smith machines to the only real squat rack in the place. I found the only three feet of spare floor space and preceded to set up the bar for deadlifting. The first thing I noticed was that the barbell was horrible. It looked like someone drew on the knurling with a pencil. The bar was a little thicker than an average bar and had no bend at all. Without chalk or knurling I really couldn't get in a good deadlift. The bar kept slipping out of my hands.

After doing some deadlifts, I did some free squatting as well. The rack was a strange open rack. The safety catches were about 8-9 inches below a legal depth squat. If I had failed on a lift I'd have had to dump the bar anyway.

After doing deadlifts and squats I noticed lots of stares. People didn't seem to understand what this chubby dude with no tattoos was doing.

Overall, it was interesting. I won't be going back. If I can't deadlift then I'm better off with the free gym at work. Seriously, what did I expect?

Deadlifts
5x135
5x225
3x315
1x405
0x455
0x425
2x2 at 365lbs.

Squats
3x135
3x225
3x275
3x315
3x345
3x365 I actually think that this is a PR!

Step Ups
8xBW each side
3x8 at 80lbs. each side

Leg Extensions
10x130
10x150
10x170

Leg Curls
3x10 at 125lbs.

Back Extensions
3x10 at BW+35lbs.

[Coke]

At least you finally went to go check the Retro place out, definitely not for you, lol.

[chaddukes]

Squats - Free Squats, Raw
3x135
3x225
3x295
2x335
4x365 PR!

Squats - High Box, Narrow Stance, Toes Forward
8x225
8x245
12x265 PR!

Good Mornings
3x8 at 185

Bench Press
5x135
5x185
3x225
10x245 PR!

CGBP
3x8 at 185 PR!

BB Rows
3x8 at 185

Chuck V Rows
3x15 at 70

Standing Abs
5x10 at 90

GPP:
Moving Furniture
Cleaning Spider Infested Basement
Child Wrangling

Looking forward to getting back to the Dynamo Club!
______________

[Coke]

Props on the new PRs bro.

[chaddukes]

Bench Press
10x135
8x185
5x225
4x235
2x245*
12x185
* I couldn't even get three reps. I had to dump it in the lower catches.

BB Tricep Ext.
15x45
15x45
10x65

Speed Pulls
10x1 at 315
3x1 at 365
2x1 at 415

Stiff Legged Deadlifts
8x225
8x275
8x315

Barbell Rows
5x225
8x185
8x185

Upright Rows
3x8 at 95lbs.

Notes:

Trained with my buddy, Ryan. Good times were had. There was much curling in the squat rack. Lots of quarter squatting.

I came down with a cold Saturday night. Sunday and Monday were rough. I felt like crap this morning and thought that I'd just not train today. But, as the day went on I felt better. So, I figured I'd give it a shot. Wow, what a difference. I was clearly weak. I couldn't even do 3x245 on bench. I just did that for ten reps a week ago.

[chaddukes]

Saturday

Squats - Box w/ Blue Bands
3xBar
2x145
2x235
8x2 at 285
2x325
2x345 PR!

Deadlifts - Conv. from the floor
5x135
5x225
5x315
2x405
0x455*
*Threw out my back! Been on the couch ever since.

[StLRPh]

congrats on all the PRs!

[chaddukes]

Doctor say I need a back-e-otomy!

[chaddukes]

I'm back. My back is about 95% better. I'm much, much weaker than I was 7 weeks ago. But, I'm going to work my way back.

Here's todays work. Nothing too special, I assure you!

Deadlifts - Right back to the source!
4x20 at 135

Back Raises
3x15

Calf/Glute/Ham - I did a couple. I was shocked at how hard they have become!

Bench Press - Cambered Bar
3x10 at 135

[chaddukes]

Bench Press w/ Monster Mini Bands
20x45
10x135
3x5 at 185

Step Ups
4x10 each side

Band Tricep Ext.
4x10

Band Rows
4x10

Band Face Pulls
4x10

Single Leg Deadlift w/ 10lb. Dumbbell
4x10 each side

Band Abs
3x10
1x35

Supermans
3x30 seconds

Notes:

I'm struggling to get back into a routine. But, I'm attributing that to the holidays. I'm just getting back and I'm making it two days per week. My goal now is to get to three days full body. Once I'm doing that consistently we'll see about going back to an upper/lower split.

I'm still noticeably weaker on the left side than the right. I also have reduced mobility on that side. It comes up most often when trying to do anything requiring balance, crouching towards that side, etc. Because of this I intend to do more single leg work than I normally would. This will limit the amount of spinal loading and hopefully allow the left side to catch back up with the right.

[chaddukes]

Bench Press w/ Orange Bands
10x45
5x135
3x185
1x205
1x225
1x235
3x5 @ 185

Tricep Ext. w/ Double Orange Bands
5x15

Rows w/ Double Orange Bands
3x10

Face Pulls w/ Double Orange Bands
3x10

Curls w/ Monster Mini
3x10

[chaddukes]

Friday - Garage

Bench Press w/ Doubled Orange Bands
5x45
2x95
3x2 at 135
Remove Bands
3x15 at 135

Band Tricep Ext.
5x10

Barbell Front Raises
3x10 at 45lbs.

Barbell Rev. Curls
3x10 at 45lbs.

Band Side Raises
3x6 each side

Band Standing Rows
5x10




Saturday - Dynamo

Box Squat - Cambered Bar
5x145
5x195
5x235
8x2 at 285
2x325

Calf/Glute/Ham
3x10 at BW This is a huge improvement over a few weeks ago when I couldn't even do 2 reps.

Back Raises
3x20


Notes:

I've missed some sessions. I went on a little vacation with the family, and had to work a lot of extra hours to be able to make that trip. Ironically, I think the rest made my back worse. Two days back to training and my body feels better. I'm still quite weak, though.

[chaddukes]

Box Squat - Cambered Bar
5x55
Add Chains (about 120lbs.)
2x55
2x145
2x195
6x2 at 235lbs.
2x2 at 285lbs.

Deadlift - Sumo w/ Doubled Mini Bands
3x135
2x225
2x315
2x1 at 365lbs. This is only a little less than my PR on this exercise and it wasn't a real grind. So, that's a good sign.

Calf/Ham/Glute
3x15 at BW - Big improvement!

Notes:

Well, it's been a struggle to get anytime in the gym. I've been working crazy hours during the week (70+). I've noticed that when I don't get into the gym for a few days my back and hip begin to get worse. When I'm training I feel fine. Left side is still a little weaker, but the difference isn't as severe as it used to be.

[Clorinator]

You're coming back nicely. Just keep doing the best you can with your schedule.

[chaddukes]

Bench
10x45
Add Doubled Mini Bands
10x45
10x95
5x135
2x185
Remove Bands
Add Shirt
1x225 Touched!?!?
1x275
1x315
Remove Shirt
7x225

Band Tricep Press
3x10

Band Chest Flys
3x10

Face Pulls
3x10 at 50

Chuck V Rows
3x10 at 50

[chaddukes]

Bench
10x45
10x135
10x185
10x185
5x225

Pin Press
5x225
1x275 A grind!

Band Face Pulls
3x10

Band Chest Flys
3x10

Band Triceps
3x10

[chaddukes]

Box Squat - Blue Bands w/ Briefs
5x45
2x2 at 135lbs.
2x185
2x225 Last one was a grind
3x2 at 135lbs.
Remove Briefs
2x135
1x185

Deadlifts - Sumo
5x135
5x225
0x315
0x315 WTF!

Ukranian Deadlifts
8 sets - don't remember reps or weight

Standing Abs
3 sets - don't remember reps or weight

Notes:

Been working a ton. Haven't been getting enough sleep. But, I never thought I'd be this weak. This is far weaker than I was a year ago when I first started training for powerlifting.

[chaddukes]

Box Squat
5x55
Add Blue Bands
5x55
2x145
2x195
10x2 at 235lbs.
2x285

Tire Flips
4x5

Rope Swinging
3 sets of 3-4 minutes
1x30 double swings