Chris Lindsay's Log "In Pursuit of 900"

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  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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 Work
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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 Work
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    Been too busy to post my workouts after each one, so here's my last week's log

    <><>

    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 Work
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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)
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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 driveway
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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)
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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: 123.8