Chris Lindsay's Log "In Pursuit of 900"
Replies
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Cube: Wave 2 - Deadlifts (Reps)
Deadlift
135x5
185x5
225x3
235x1
265x8 x3 sets (no belt)
Deadlift Block Pull (2 Plates)
285x4 x3 sets (belt)
Deficit Deadlift (One Plate)
240x8 x2 sets (no belt)
DB Rows w/ Fat Gripz
50x12 x2 sets
Pull-Ups; 4 sets (with 20lb. Vest)
Ab Work0 -
Thursday (Dec. 26th)
Cube: Wave 2 - Bench (Heavy)
Bench Press
165x2 x5 sets
Close Grip Bench
155x2 x2 sets
Bench Press w/ Pause 1" off Chest
130x4 x3 sets
Incline DB Bench
60x6 x3 sets
DB Spoon Press
50x6 x3 sets
Ab Work
NOTES
I moved decent amount of weight, but felt pretty sluggish. It was odd that I was able to do everything while feeling the way I felt, but I'll take it I guess. Heh.0 -
Friday (Dec. 27th)
Cube: Wave 1 - Squat (Dynamic)
Squat
155x3 x6 sets
165x2 x3 sets
175x1 x2 sets
DB Step Up (knee high box, w/ 20lb Vest)
40x6 (per leg) x4 sets
Good Morning
115x4 x4 sets
Glute Bridge
170x12 x3 sets
Glute Ham Raise (off Lat Pulldown)
x10
x8
x5
Ab Work
Notes
I had a much better time with the dynamic workout this time around. I dropped the weight a bit at first, but did a gradual increase with fewer reps. And I was really explosive coming out of the hole. In fact, I even felt it in the quads towards the end of my working sets.0 -
Cube: Wave 2 - Deadlifts (Dynamic)
Deadlift
235x3 x4 sets (no belt, no chalk) - 65%
245x2 x3 sets (no belt, no chalk) - 67%
255x1 x3 sets (no belt, no chalk) - 70%
Deadlift Block Pull (2 Plates)
275x5 x2 sets (no belt, no chalk)
Deadlift Deficit (1 Plate)
220x8 (no belt, no chalk)
220x10 (no belt, no chalk)
T Row Machine
90x2 x6 sets
Pull-Ups (with 20lb. Vest)
Ab Work0 -
Cube: Wave 2 - Bench (Reps)
Bench Press
130x12 x3 sets
115x15
Bench Press w/ Pause at Bottom
120x8 x2 sets
Incline DB Bench
55x8 x4 sets
Tricep Circuit (DB tricep extension, DB Tate press, and DB chest press w/ neutral grip)
20x10/10/10 x3 sets
Dips (Bodyweight)
Ab Work
Notes:
My next powerlifting competition will be on Saturday, March 15th. I'll be competing Full Power, Open Raw, in the UPA-AD federation.0 -
Cube: Wave 2 - Squat (Heavy)
Squat
235x3 x2 sets (85%) (belt and wraps)
245x3 x2 sets (89%) (belt and wraps)
255x2 x1 sets (93%) (belt and wraps)
Squats w/ 2-3 second Pause at Bottom
190x3 x2 sets (70%) (no belt, no wraps)
Glute Bridge
175x12 x3 sets
Glute Ham Raise (off Lat Pulldown)
x10
x7
x5
Ab Work0 -
Snow shoveling
30 minutes x 3 times
Post Workout
Cup of Hot Chocolate0 -
Cube: Wave 2 - Deadlifts (Heavy)
Deadlifts
345x3 x2 sets (95%) (Belt & Chalk)
355x1 x3 sets (97%) (Belt & Chalk)
Block Pull (2 Plates)
Skipped
Deficit Deads (1 Plate)
275x6 x2 sets (75%) (No Belt, No Chalk)
Hammer Low Row Machine
75PSx10 x3 sets
Hammer High Row Machine
95PSx10 x2 sets
Pull-Ups (Vest)
Ab Work
Notes
I'm pretty happy with the weight I moved around, especially since I was coming off of a day of snow shoveling (plus this morning). No excuses. I had the strength to move the weight around, but the endurance/stamina fell pretty fast.0 -
Cube: Wave 2 - Bench (Dynamic)
Bench Press
120x3 x8 sets (65%)
Close Grip Bench
130x5 x2 sets (72%)
Bench Press w/ Pause 1" off Chest
110x8 x3 sets (4-5 second pause on last rep in each set)
Wide Hammer Str Machine
2PPSx10 x3 sets
Dips (20lb Vest)
x16, x12, x10
Ab Work0 -
Cube: Wave 2 - Squat (Reps)
Squat
195x8 x4 sets (no belt, no wraps)
Box Squats
145x3 x3 sets
Good Morning
120x4 x3 sets
Glute Bridge
175x10 x3 sets
Glute Ham Raise (off Lat Pulldown)
x11
x7
x5
x4
Ab Work
Notes
My lower back was feeling a bit tight, so my form wasn't stellar. Did some quasi-good morning'ing my squats in the first couple of sets. But I seemed to fix it by my third and fourth sets. I think my next glute ham raises will be with a weighted vest.0 -
Cube: Wave 3 - Deadlifts (Reps)
Deadlift
275x1
275x8 x3 sets (no belt)
Deadlift Block Pull (2 Plates)
305x3 x2 sets (belt)
Deficit Deadlift (One Plate)
235x8 x2 sets (no belt)
Supported DB Rows
65x8 x3 sets per arm
Pull-Ups; 3 sets (with 20lb. Vest)
Ab Work0 -
Cube: Wave 3 - Bench (Heavy)
Bench Press (90%)
165x1
165x3 x5 sets
165x4
Close Grip Bench (84%)
155x2 x2 sets
Bench Press w/ Pause 1" off Chest (73%)
135x6 x4 sets (really long pause on last rep of each set)
Incline DB Bench
65x6 x3 sets (increase of 5lbs., last rep of last set had some major cheating, butt and lower back was coming off bench .. ha!)
DB Spoon Press
55x5 x2 sets
55x4
Farmers Walk (50lb DBs with Fat Gripz)
00:33
00:38
00:25
Notes
One of my best bench sessions. I increased some of the weights/reps from the previous time and felt pretty good all the way through.0 -
Cube: Wave 3 - Squat (Dynamic)
Squat
150x3 x2 sets (55%)
155x3 x2 sets
160x2 x3 sets
165x1 x3 sets (60%)
DB Step Up (knee high box, w/ 20lb Vest)
40x6 (per leg) x4 sets
Good Morning
115x4 x4 sets
Glute Ham Raise (off Lat Pulldown)
Notes
Dynamic Squats feel pretty good. I come up so fast from the hole that the barbell jiggles when I reach the top. My quads were feeling it a bit. I wish I could translate that into my dynamic deads.0 -
Cube: Wave 3 - Deadlifts (Dynamic)
Deadlift
205x5 x2 sets (no belt, no chalk) - 55%
235x3 x3 sets (no belt, no chalk) - 65%
265x1 x4 sets (no belt, no chalk) - 73%
Deadlift Block Pull (2 Plates)
315x2 x2 sets (belt, no chalk) - 86%
Deadlift Deficit (1 Plate)
220x5 x3 sets (no belt, no chalk)
T Row Machine (tried to pull explosively)
100x2 x6 sets
Pull-Ups (with 20lb. Vest)
Ab Work
Notes:
I haven't quite gotten the hang of dynamic deadlifts. I seem to do the speed bench and squats alright, but I think my way to do conventionally pull from the ground is as explosively as I can already. I don't seem to have the feel of exhaustion after dynamic work like I do with bench and squats.0 -
Cube: Wave 3 - Bench (Reps)
Bench Press
130x12 x3 sets (70%)
115x15 x3 sets (62%)
Bench Press w/ Pause at Bottom
125x10 (68%)
125x9 (just barely missed it, got the barbell up to the pegs but couldn't push it the 1/4" needed to get it onto them)
Incline Barbell Bench
110x8 x2 sets
110x7
Tricep Circuit (DB tricep extension, DB Tate press, and DB chest press w/ neutral grip)
20x10/10/10 x3 sets
Dips (Bodyweight)
Ab Work0 -
Cube: Wave 3 - Squat (Heavy)
Squat
235x3 x2 sets (85%) (belt and wraps)
245x3 (89%) (belt and wraps)
245x5 (89%) (belt and wraps) 5 rep PR
260x3 (95%) (belt and wraps) 3 rep PR
Squats w/ 2-3 second Pause at Bottom
190x3 x2 sets (70%) (no belt, no wraps)
Glute Bridge
190x10 x3 sets
Glute Ham Raise (off Lat Pulldown)
Ab Work
Notes
One of those rare days where the weight just felt light. It was going up easy. So I improvised a bit and added some reps/weight on the last two working sets. I may have gotten a fourth rep on the 260 squat, but I was getting a bit light-headed after the third rep. Heh.0 -
Cube: Wave 3 - Deadlifts (Heavy)
Deadlifts
WU: 135x8, 185x6, 240x4, 290x2, 340x1
340x3 x3 sets (93%) (Belt & Chalk)
350x2 x2 sets (96%) (Belt & Chalk)
365x1 (100%) (Belt & Chalk)
Deficit Deads (1 Plate)
280x4 x2 sets (77%) (No Belt, No Chalk)
Hammer Low Row Machine
80PSx8 x3 sets
Hammer High Row Machine
105PSx8 x3 sets
Pull-Ups (Vest)
Ab Work
Notes
Almost pulled 365 for two reps. Just missed lockout. I'm pretty pleased that I came close after the other five working sets.0 -
Cube: Wave 3 - Bench (Dynamic)
Bench Press (Speed Work)
95x5 x2 sets
115x3 x2 sets
120x3 x3 sets
125x2 x3 sets
130x1
Close Grip Bench
135x5 x2 sets
Bench Press w/ 2 second Pause 1" off Chest
110x9 x2 sets (4-5 second pause on last rep in each set)
Wide Hammer Str Machine
2PPSx10 x3 sets
Dips (20lb Vest)
x18, x14, x10
Ab Work
Notes
Nothing too exceptional, since it was speed work. This and dynamic squats seem to have some utility for me. Still not sure if I'm getting anything from the dynamic deadlifts. But I seem to be progressing so that's the important thing.0 -
Cube: Wave 3 - Squat (Reps)
Squat
200x8 x2 sets (no belt, no wraps)
200x12 x2 sets (no belt, no wraps)
Box Squats
150x3 x3 sets
Good Morning
120x4 x sets
130x4 x2 sets
Glute Bridge
195x10 x3 sets
Glute Ham Raise (off Lat Pulldown) with 10lb DB
3 ugly reps x 4 sets
Ab Work
Notes
My squat sets were a 5lb. increase and added 4 more reps to my last two sets than I had planned. Something happened in middle of my Good Mornings where I finally felt my glute and hamstrings activate and the 120lbs. started to feel like 90lbs. And my glute bridges jumped up a bit too. I think it’s fair to say that the extra work on the posterior chain has been beneficial. Mind to muscle connection is happening.0 -
Modified Cube - Wave 1 (Deadlifts - Reps, Squats - Speed)
Deadlift
WU: 135, 185, 225, 255
280x1
280x8 (75%)
285x8 x2 sets (78%)
Deadlift Block Pulls (off 2 Plates)
310x6 x2 sets (85%)
Squat (Speed)
150x3 x3 sets (55%)
155x2 x2 sets (56%)
160x1 (58%)
DB Rows
65x8 per arm x4 sets
Pull-Ups (Bodyweight)
15! first set (+3 from previous best)
8
7
7
Abs (Incline Situps) x4 sets /Leg Curl Machine 120x8 x3 sets (superset)
Notes
First day of my new modified program. Combining speed squats to my deadlift day worked pretty well. For some reason, my leg drive on my main deadlifts was inconsistent. I was shooting the hips up too quickly. I think I was just overly excited or something, heh. Was surprised at getting 15 reps of bodyweight pull-ups. My previous best was 12, but that set must've took it out of me. Because my subsequent sets were much less than I typically do. I won't sweat it. Just something to note and keep an eye on.0 -
Modified Cube - Wave 1 (Bench - Heavy)
Bench Press
165x1
165x4 x2 sets (89%)
170x3 (92%)
175x2 (95%)
185x1 (100%)
Close Grip Bench
155x2
155x3 (84%)
Bench Press w/ Pause 1" off Chest
135x6 x4 sets (73%)
*really long pause before last rep of each set
Incline DB Bench
65x6 x3 sets
DB Spoon Press
55x6 x3 sets
DB Farmers Walk (w/ Fat Gripz)
55lb DBs
:20.8 secs
:23.4 secs
:24.7 secs
Ab Work
Notes
Great session. I didn't plan on going up to my PR, but was feeling real good. It went up a lot smoother than the last time I did it, which is a good sign. Had a slight sticking point about six inches off my chest (give or take), but powered through it.0 -
Modified Cube - Wave 1 (Squats - Heavy, Deadlifts - Speed)
Squat
WU: 65, 95, 145, 195
245x1 (89%)
250x3
250x3 (91%)
260x2 (did not hit depth either rep, just missed it)
260x2 (95%) (hit depth)
275x1 (100%) f**k yeah! Gym PR, Tied Competition PR
Pause Squats
195x3 x3 sets
Deadlift Dynamic
WU: 135, 185
225x4 x3 sets (62%
245x2 x3 sets (67%)
Good Morning
125x4 x4 sets
GHRs (off Lat Pulldown) with two 5lb. DBs
2 iffy reps x 3 sets
Ab Work
DB Side Bends (25lb plate each side, 10 reps each, two sets) - just starting out with these, so going to be a bit cautious so as not to tweak my back.
Notes:
Well, I've officially tied or surpassed my competition and gym PRs in all three lifts, and each time the weight went up relatively smoothly. I'm pretty satisfied with this. I think the Cube and the variation I have done with it seems to have been beneficial. What's nice about tonight's squat PR tie is that I did it off a rack, where as at the competition it was off a monolift. The weight didn't feel overly heavy on my shoulders either. I'm guessing that my lats have gotten stronger with all the deadlifts, heh!
Six weeks, two days out from my competition.0 -
Been too busy to post my workouts after each one, so here's my last week's log
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SUNDAY - Modified Cube - Wave 1 (Deadlifts - Heavy, Squats - Speed)
Deadlift
WU: 135, 185, 225, 275, 315
340x1
340x4 x2 sets (93%)
350x2 x2 sets (96%)
365x1 (just missed lockout on my second rep) (100%)
Deficit Deadlift
295x4 (just one set - my form was getting sloppy, was tired).
Dynamic Squats
145x3 x3 sets (53%)
150x2 x3 sets (55%)
Hammer Low Row Machine
80PSx8 x2 sets
Hammer High Row Machine
110PSx8 x2 sets
Pull-Ups with 20# Vest
x9, x7, x6
Ab Work
<><>
TUESDAY - Modified Cube - Wave 1 (Bench - Reps)
Bench Press
135x12 x3 sets (73%)
115x15 x3 sets (62%)
Bench Press w/ Pause at Bottom
120x8
120x9 (65%)
Incline BB Bench Press
100x12 x2 sets
100x9
DB Tricep Circuit (DB tricep extension, DB Tate press, and DB chest press w/ neutral grip)
20x10/10/10 x3 sets
Dips with 20# Vest
Ab Work
<><>
THURSDAY - Modified Cube - Wave 1 (Squats - Reps, Deadlifts - Speed)
Squats
WU: 65, 95, 145, 195
205x1
205x8 x3 sets
205x10 (75%)
Box Squats
150x4 x3 sets
Dynamic Deadlift
225x4 x3 sets
245x2 x3 sets
BB Glute Bridge
195x10 x4 sets (first set was ugly, bad positioning)
GHRs (off Lat Pulldown Machine)
Ab Work0 -
Modified Cube - Wave 2 (Deadlifts - Reps, Squats - Speed)
Deadlift
WU: 135, 185, 225, 275
290x1
290x8 x3 sets (79%) (No Belt, No Chalk)
Deadlift Block Pulls (off 2 Plates)
315x6 x2 sets (86%) (Belt, No Chalk)
Squat (Speed)
150x3 x3 sets (55%)
155x2 x2 sets (56%)
160x1 (58%)
DB Rows
65x8 per arm x4 sets
Pull-Ups (Bodyweight)
Abs (Incline Situps) x4 sets
Leg Curl Machine 120x6 x3 sets (slow negatives)0 -
Modified Cube - Wave 2 (Bench - Heavy)
Bench Press
165x1
165x4 x2 sets (89%)
170x3 (92%)
175x3 (95%)
185x1 (100%) (on the second rep, got it about 2-3" off my chest before stalling)
Close Grip Bench
155x3 x2 (84%)
Bench Press w/ Pause 1" off Chest
140x6 (76%)
155x4 x3 sets (84%)
*really long pause before last rep of each set
Incline DB Bench
65x6 x3 sets
DB Spoon Press
55x6 x3 sets
DB Farmers Walk (w/ Fat Gripz)
55lb DBs
:21.10 secs
:20.75 secs
:16.10 secs
Ab Work
Post Workout Exercise ... chest pressing my car that got stuck in my snow-covered driveway0 -
Modified Cube - Wave 2 (Squats - Heavy, Deadlifts - Speed)
Squat
WU: 65, 95, 145, 195, 225
250x1
250x3 (91%)
255x3
260x2 (95%) (hit depth)
*275x3 (100%) f**k yeah!
Pause Squats
195x3 x3 sets
Deadlift Dynamic
WU: 135, 185
225x4 x3 sets (62%
245x2 x3 sets (67%)
Good Morning
135x3 x4 sets (10lb. increase)
GHRs (off Lat Pulldown)
Ab Work
Plate Side Bends 45x5 each arm (two sets) ... just dipping my toes into the water with this exercise. Taking it nice and slow.
Bodyweight: 125lbs.
Notes
*I had two other people watch my 275x3 squat and they both said I went below parallel on all three reps. Awesome.0 -
SUNDAY - Modified Cube - Wave 2 (Deadlifts - Heavy, Squats - Speed)
Deadlift
WU: 135, 185, 225, 275, 315
345x1
345x3 x2 sets (95%)
355x3 (97%)
365x3 (100%)
375x1 (103%) (just missed lockout on the second rep)
* all working sets with belt, no chalk
Deficit Deadlift (standing on one plate)
315x2 x2 sets (no belt, no chalk).
Dynamic Squats
145x3 x2 sets (53%)
150x2 x4 sets (55%)
Hammer Low Row Machine
90PSx7 x2 sets
Hammer High Row Machine
120PSx5 x2 sets
Pull-Ups with 20# Vest
x11, x7, x6
Ab Work
Notes
Feeling pretty good with the deadlifts. 365 went up pretty good, all three reps.0 -
TUESDAY - Modified Cube - Wave 2 (Bench - Reps)
Bench Press
140x12 x2 sets (73%)
140x11 (76%)
115x12 x3 sets (62%)
Bench Press w/ Pause at Bottom
120x7 x2 sets (65%)
Close Grip Bench
120x7
120x6
120x6
DB Tricep Extension / DB Skullcrusher
25x7
25x6
25x5
DB Tate Press
25x10
30x12
30x12
Dips with 20# Vest
10, 7, 7
Ab Work
Notes
The 140x12 was a nice surprise. In the past, 12 reps at 135 was challenging. But it totally gassed me. My weight and/or reps dropped on some of the accessory work.0 -
THURSDAY - Modified Cube - Wave 2 (Squats - Reps, Deadlifts - Speed)
Squats
WU: 65, 95, 145, 195
205x1
205x8 x3 sets (75%)
185x12 x2 sets (67%)
Box Squats
150x4 x3 sets
Dynamic Deadlift
<Skipped>
BB Glute Bridge
200x9 x3 sets
GHRs (off Lat Pulldown Machine) with Pause at the Bottom
3, 3, 3
<><>
2 weeks, 2 days until meet (March 15 - Flat Rock, MI)0 -
SUNDAY - Competition Preparation - Deadlifts
Deadlift
WU: 135, 185, 225, 275, 315
Planned Opener
355x1
355x3 (did not lock out third rep)
355x1
355x1
Accessories - 90%
DB Row
Leg Curl
Pull-Ups (with Weighted Vest)
Abs
NOTES:
355 goes up easy for 1 rep, but was surprised when I didn't lock out the third rep. I skipped the pre-workout so maybe the extra stimulant would have helped. Regardless, my opener will either be 350 or 355.
1 week, 6 days until meet (March 15 - Flat Rock, MI)
Bodyweight: 123.80
