Goals, stated more appropriately:
Deadlift twice my bodyweight.
Squat twice my bodyweight.
Overhead Press 1.25 times my bodyweight.
To make the math simple, let's say that I weigh 200 pounds. This would be a 400 lb deadlift, 400 lb squat, and a 250 lb overhead press. That last one will be the hardest for me, even though it's the lowest goal of them all. I'm within 85 lbs of the deadlift goal. I am probably about 175 lbs from the squat. I think that I will be able to move that squat up significantly in about three months when I am hopefully more comfortable in my technique. The overhead press will be hard because I've always been lacking in shoulder strength, and I used to avoid doing shoulder stuff. The deadlift is pretty much a foregone conclusion in my mind, frankly.
Monday, January 11, 2010
Monday, Deadlift
Deadlift
135 X 5
185 X 3
225 X 3
245 X 1
275 X 1
295 X 1
305 X 1
315 X 1
275 X 1
275 X 1
225 X 1
Shrugs
135 X 5
185 X 3
225 X 3
225 X 3
225 X 3
Bent Rows
135 X 5
185 X 3
225 X 3
225 X 3
Felt really good today. Back was not a limiting factor until 305 pounds. I noticed that even with straps, my grip is a weak point, as is my lower half form (probably because I've been doing top partials for a long time, but not full deads). Also, I'm fat, so my big fat stomach gets in the way and makes my form kind of awkward. I think that after I got over my fear of deadlifting with a rounded back (watch ANY video of top deadlifters, they all use a round back), my strength sort of jumped a bit and my back actually hurt less the next day. Let's see how I feel tomorrow.
135 X 5
185 X 3
225 X 3
245 X 1
275 X 1
295 X 1
305 X 1
315 X 1
275 X 1
275 X 1
225 X 1
Shrugs
135 X 5
185 X 3
225 X 3
225 X 3
225 X 3
Bent Rows
135 X 5
185 X 3
225 X 3
225 X 3
Felt really good today. Back was not a limiting factor until 305 pounds. I noticed that even with straps, my grip is a weak point, as is my lower half form (probably because I've been doing top partials for a long time, but not full deads). Also, I'm fat, so my big fat stomach gets in the way and makes my form kind of awkward. I think that after I got over my fear of deadlifting with a rounded back (watch ANY video of top deadlifters, they all use a round back), my strength sort of jumped a bit and my back actually hurt less the next day. Let's see how I feel tomorrow.
Tuesday, January 5, 2010
Wednesday, a lil of everything
What DIDN'T I do tonight?
BTN Presses
Front Squats
Back Squats
Hanging Cleans
BTN Presses
Front Squats
Back Squats
Hanging Cleans
Sunday, January 3, 2010
Sunday - Partial Deadlift
Got the itch, but was running short on time as I needed to get to my brother's house for dinner. Decided to do partial deadlifts.
115 X 5
135 X 7
185 X 3
205 X 1
225 X 2
245 X 1 (began wearing wrist straps, wore them for the rest of the sets)
255 X 1
265 X 1
275 X 1
285 X 1
295 X 1
Felt great. Sort of started to feel the strain in my lower back at 275, but took an extra minute of rest time and stretched out a little. Felt like new! I was worried because my back started to feel really engorged and mildly painful after the set with 135, but that went away after about 245, and it just started feeling tight and powerful, which was good for my psyche. Someone had left a resistance band on the rack, so I stood on it and did some mock deads to try to remind myself of good form. This actually helped quite a bit.
After the partial deads, I left my straps on, stripped the bar down to 225 and did triples of shrugs. Basically, I completed a partial dead to standing position, then did three shrugs. I did this three times, for 9 total shrugs.
225 X 3
225 X 3
225 X 3
At this point, I was about 15 minutes behind schedule, so I called it a night. Didn't have the pump that I'm used to from my past work with bodybuilding style training. I am okay with this though, because I felt much more satisfied, like I had actually accomplished something with my time this night. Also, it is nice to be so close to 300 on something, even if it is just partial deads. I will try to do full deads next week and see if I can break 275. 300 would be fantastic.
Ate poorly. Or rather, I did okay until dinner at my brother's. Had some steak fajitas with four taco sized tortillas, some chips and salsa, some guacamole, and then a small piece of pie and a scoop of ice cream for dessert. Also had one small piece of peanut brittle.
115 X 5
135 X 7
185 X 3
205 X 1
225 X 2
245 X 1 (began wearing wrist straps, wore them for the rest of the sets)
255 X 1
265 X 1
275 X 1
285 X 1
295 X 1
Felt great. Sort of started to feel the strain in my lower back at 275, but took an extra minute of rest time and stretched out a little. Felt like new! I was worried because my back started to feel really engorged and mildly painful after the set with 135, but that went away after about 245, and it just started feeling tight and powerful, which was good for my psyche. Someone had left a resistance band on the rack, so I stood on it and did some mock deads to try to remind myself of good form. This actually helped quite a bit.
After the partial deads, I left my straps on, stripped the bar down to 225 and did triples of shrugs. Basically, I completed a partial dead to standing position, then did three shrugs. I did this three times, for 9 total shrugs.
225 X 3
225 X 3
225 X 3
At this point, I was about 15 minutes behind schedule, so I called it a night. Didn't have the pump that I'm used to from my past work with bodybuilding style training. I am okay with this though, because I felt much more satisfied, like I had actually accomplished something with my time this night. Also, it is nice to be so close to 300 on something, even if it is just partial deads. I will try to do full deads next week and see if I can break 275. 300 would be fantastic.
Ate poorly. Or rather, I did okay until dinner at my brother's. Had some steak fajitas with four taco sized tortillas, some chips and salsa, some guacamole, and then a small piece of pie and a scoop of ice cream for dessert. Also had one small piece of peanut brittle.
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