DaveTSI's powerlifting log

[DaveTSI]

Monday 11/10/08 bodyweight 201... yes 201 lol ive lost a few lbs

Bench
135x8
225x5
225x5
315x5x5

Rack lockouts 4"ROM
315x5
405x3
495x3
585x3
635x1

DB Skullcrushers
30x12
35x10
45x8

Pushdowns
stackx15
stackx12
stack+45x12

BB Curls
65x10
85x10
85x10

Grip Work-plate pinches
5 5lb plates 30 seconds rh/25 seconds lh
6 5lb plates 15s rh/ 10s lh
15s rh/ 12s lh
7 5lb plates 4s rh/ 0 lh
6 5lb plates 13s rh/ 8s lh

I missed two attempts at my last meet for a world record deadlift because of my grip. Im making sure that will be completely taken out of the picture in the future. Hopefully plate pinches and some static holds every week will strengthen my grip to where it needs to be.

 

[DaveTSI]

Wednesday 11/12/08

13" Box Squats
225x5
225x5
315x3
405x3
445x3
475x3 added belt

Rack Lockouts - pins at knees
405x3
495x3
585x3 chalk
675x2 belt/chalk

Pendlay BB Rows
135x5
225x5
315x5x3

Lotsa ab/core stuff

not bad for my first heavy lower/back workout in months, lockouts need hella work. im actually pretty happy with my squats, didnt think i had that last triple in me.

 

[SouthernLord]

Very nice bro. I am going to be following this so keep it going. 315x5x3 for pendelays is sick!

 

[DaveTSI]

Very nice bro. I am going to be following this so keep it going. 315x5x3 for pendelays is sick!

Oh im back SON! Dont worry ill be updating this for a good while now. The next comp i have isnt until July, but ive got some big plans and goals so ill be busting ass until then.

 

[SouthernLord]

Oh im back SON! Dont worry ill be updating this for a good while now. The next comp i have isnt until July, but ive got some big plans and goals so ill be busting ass until then.

Right On!!!

 

[DaveTSI]

Friday 11/14/08

Speed Bench w/ knotted light purples
135x5
135x5
185x3x7

Standing Military
135x5
155x5
175x5
196x5
205x5

Pushdowns w/ light purple bands
4 sets of 15

EZ curl Tricep Extension
65x12
85x12

Plate Pinches
5plates 30sec rh/ 10lh
5plates 30rh/5lh ???
6plates 15rh/0lh

i dont know wtf happened to my grip tonight, my right was fine but my left hand couldnt hold a damn thing. Try it again on monday and see if there is any improvement. Maybe i need to start beating off with my left hand lol

 

[Big_BK]

Monday 11/10/08 bodyweight 201... yes 201 lol ive lost a few lbs

I know how you feel bro, i was 218 about a week and a half ago now im 207.

 

[DaveTSI]

wow, i lost it over the course of months though. whats with the sudden weight loss?

 

[skullcrushin22]

Hey Dave we always here about your lifting routines, but whats the routine in the kitchen?

 

[DaveTSI]

Hey Dave we always here about your lifting routines, but whats the routine in the kitchen?

when im training hard for a meet and really trying to pack on mass and get strong this is pretty much it... oatmeal, eggs, cottage cheese, beef, pork, chicken, pasta, potatoes, milk, cheese, peanutbutter, pb&j sandwiches, and some icecream or cookies here and there. I also keep boxes of snacks in my car and at work so i can eat all the time, usually Little Debbie Oatmeal pies.