Deadlift 1RM and Bench

Saturday I went for a 1RM on deadlifts.  I was a little disappointed but encouraged at the same time.

On the one hand, my PR was not as high as I thought it would be.  On the other hand, my back was handling the weight fine, while my grip wasn't.  I need to work on grip, and I think my deadlift will increase dramatically if I can hold on to the damn bar lol.

Saturday - 1/26/13

Deadlifts - 5 sets

135x10

225x5

295x2

315x1

325x1

335x1

345x1

Tried 355 but it slipped halfway up.

Barbell Rows - 3 sets

135x8

145x8

155x5

145x7

Tuesday - 1/29/13

Bench Press - 3 sets

95x10

135x6

195x3

195x4

185x5

Incline Dumb Bell Press - 3 sets

60x8

65x5

65x4

Weighted Dips - 4 sets

45x8

45x8

45x2

25x5

May go to the gym today and do some front squats.  Light.

Cleans and Thoughts

I did a lot of clean and press yesterday.  Probably too many, b/c by the end my wrists were on fire and my form had turned to shit.  Not that my form was great to begin with.

I had a lot of trouble pressing 135 and 145, even push pressing.  Even though I could clean for 4 or 5 reps, I only really pressedon 3-4 reps each set.

After we were done with cleans, we did a couple of push press sets just to get some extra work on shoulders, and even to kind of work on our form.  I don't press very often.

Tuesday - 1/22/13
Power Cleans and Press - 5 sets
95x8
135x5
135x5
145x4
145x5
135x5

Push Press - 2 sets
95x7
95x5

Bent Bar Bicep Curls - 1 set
40x8
60x21

Form was shaky.  We discussed breaking it down into 3 components and working them out separately.

Hang Clean
Push Press
Front Squat

I think doing this is smarter than trying to just jump in feet first into a clean and press where our form is shaky, at best.

Next workout is deadlifts.  While we were at the gym, my friend John maxed out his deadlift at 400x1.  It inspired me to go for a 1 RM on either Thursday or Friday to gauge where I'm at.

Squats

Sunday - 1/20/13
Squats - 4 sets
135x10
185x6
255x5
255x5
255x5
245x5

Weighted Chinups - 5 sets
25x7
30x5
30x5
30x4
30x5

Felt much better on both squats and chins.  Next are cleans and press, which unfortunately I haven't ever really felt good on.

2 Sessions this week

Did 2 sessions this week.

Monday - 1/14/13
Deadlifts - 3 sets
135x8
225x6
315x5
315x5
285x6

Barbell Rows Underhand grip - 3 sets
135x8
145x8
145x7


Thursday - 1/17/13
Flat Bench Press - 3 sets
95x10
135x6
195x4
185x5
185x5

Incline Dumbell Press - 3 sets
45x10
55x8
65x4

Weighted Dips - 3 sets
45x8
45x6
45x5

Squats and Chins

Tuesday - 1/8/12
Squats - 3 sets
135x8
185x6
255x3
245x5
245x5

Weighted Chinups - 5 sets
25x7
25x6
25x5
25x5
25x5

Squats, I felt weak.  Chins I was able to add 1 additional rep, but I was really struggling to get those last reps out on the last 2 sets.

Off today, off tomorrow.  Friday is clean and press.

Bench

Saturday - 1/5/12
Bench Press - 5 sets
95x10
135x6
135x5 (3rd warmup)
185x5
185x5
185x5
185x5
175x6

Weighted Dips - 3 sets
45x7
45x6
25x8

Felt good.  I didn't look back, but I think 4 sets of 5 at 185 is something I've never done before. I wonder if the extra warmup set helped.  Next week I'm pushing it to 195.  Before February I hope to be over 200.

Deadlifts - Back up to 315

Deadlifted 315 yesterday for 5 reps, multiple sets.  And I didn't even feel that good.  I'm happy.

Afterwards, did some barbell rows and a wierd thing where I held the barbell locked above my head with 1 hand.  It was more difficult than I expected.

Thursday - 1/3/12
Deadlifts - 3 sets
135x8
225x5
315x5
315x5
305x5 (not a great set)

Barbell Rows - 3 sets
135x8 (bad form)
135x8 (good form)
135x8 (good form)


Looking forward to benching on Saturday.  I want to begin making the push towards 200 lbs again.  Hopefully this year I'll be able to push beyond 205, maybe into 215 or 225!  That would rock.

More lifting before the end of the year

Ok, so I've done a few workouts since my last deadlift session.

Bench Press - 4 sets
95x10
135x6
185x5
185x5
175x5
175x5

Dips - 3 sets
45x6
45x5
BWx10

Biceps - 1 set
50x10
70x10

----------------------------------

Squats - 5 sets
135x8
185x5
255x4
255x3
235x5
235x5
235x5

Weighted Chinups - 5 sets
25x7
25x5
25x5
25x5
25x5

---------------------------------

Power Cleans - 4 sets
Bar x 10
95x8
95x7
115x6
115x7

Bicep Curls "21's"
60x21

I forget the dates, but I did these 3 in the week before the end of the year.  The cleans and curls I actually did on 12/31.  I'm due back in the gym tomorrow for more deadlifts.