DaveTSI's powerlifting log

[DaveTSI]

Monday 05/05

Light Upper

Speed bench alternating grips
135x5
225x5
275x3
275x3
275x3
275x3
315x8

Tricep Pushdowns
stackx20x3sets

DB Skullcrushers
45x12
50x12

thats all i can remember

and i missed Wednesday because up here in NE the pollen and other allergies are out of control, I couldnt breath at all. Thanks Zyrtek lol

 

[DaveTSI]

Friday 05/09

Heavy Upper

Reverse Band Benchpress with Blues

225x5
315x5
365x3
405x3
425x3
455x3
495x0
500x0

widegrip pullups
3 sets of 8

Machine Rows
150x10
180x10
220x10

 

[DaveTSI]

Monday 05/12 bw 211

Heavy Lower

Raw Squats
135x5
225x5
315x5
405x5
500x3
500x3
500x3

Sumo Deads with 35's
185x5
255x5
325x3
395x3
465x3
535x3

Hyperextensions
3 sets of 10

Abs

Machine Rows
150x10
180x10
220x10

 

[DaveTSI]

Wednesday 05/14

Light Upper

Speed Bench medium-close grip
135x8
135x5
225x3x6 sets
225x10

DB presses
90x10
90x10

Standing Military
135x8
135x5
155x5
175x5
195x5
225x3

Tricep Pushdowns with light purple band
4 sets of 20

BB Curls
100x10x3 sets

DB Hammer curls
45x8
45x10

 

[DaveTSI]

Friday 05/16

Light Lower

Speed Deads w/ Doubled Minis
135x5
135x5
225x5
315x3x6 sets

Front Squats
135x5
225x8x3 sets

Lots of core work

 

[DaveTSI]

Monday 05/19

Heavy Upper

2 Board Presses
135x8
225x5
225x5
315x3
365x1
405x3 added shirt and boards
455x3
500x3
535x1 2 board PR!!!
took off shirt and closegripped 315x9 off chest

Rack Lockouts 4-5" rom
315x5
405x5
495x3
585x2
635x1
675x1

BB Rows
135x5
225x5
225x5
315x5x3 sets

BB Curls
135x8
135x8
95x12

Rope pushdowns
stackx12x3 sets

i think thats pretty much it, i brought my camera but i was so amped up to lift tonight i completely forgot to use it, would've liked to get that 535 on film but there is always next week . workouts are going great now and with 6 weeks till the Nationals i am feeling pretty good.

 

[DaveTSI]

Wednesday 5/22

ME Lower

Squats
135x5
225x5
315x5 VIDEO
405x3 VIDEO
495x1 VIDEO
495x3 Put on suit(straps down) and belt here
585x1 VIDEO
635x3 PR!! knee wraps added here, suit straps up VIDEO you gotta watch this one till the end!

Rack Lockouts from below kneecap
325x5
415x5
505x3
595x3
685x1
775x1 VIDEO

Hyperextensions
3 sets of 10

lotsa abs

that 635x3 puts my max at 710 according to a few calculators, but it wasnt bad and you can tell from the video i had maybe 1 more in me. good night though, def a good night.

 

[artificialaspirations]

Dave,

I see you mentioned that you are elite for your bodyweight in the deadlift, I've seen that chart before and cannot find it. The chart shows strength levels for different bw's and says beginner, novice, excellent, elite, etc....

Can you post it up?

 

[artificialaspirations]

Is this it?

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

 

[DaveTSI]

Dave,

I see you mentioned that you are elite for your bodyweight in the deadlift, I've seen that chart before and cannot find it. The chart shows strength levels for different bw's and says beginner, novice, excellent, elite, etc....

Can you post it up?

Actually "elite" is specified by your total, not a single lift, you cant be elite by deadlifting alot or benching alot. This is the chart you are looking for, multiply # by 2.2046 for lbs.

http://www.usapowerlifting.com/lifterscorner/ipfclass.shtml