DaveTSI's powerlifting log

[DaveTSI]

6/17

Deficit Deadlifts 4" platform
225x8
315x5
405x3
495x3
545x1
565x1 added belt YouTube - 565 4" deficit deadlift
585x1 added straps just cause my palms were hurting so much YouTube - 585 4" deficit deadlift

Sumo Rack Pulls - below knee
405x5
495x3
585x3 added belt/straps
675x2

Seated Machine Rows
100x10
140x10
180x10

Wide Grip Pullups w/ tyler grips
3 sets of 5

DB curls w/ tyler grips
35x8
40x8
45x8

hammer curls w/ strong purple band
3 sets of 20

decline situps
3 sets of 12

side bends
35x15
50x15
60x15

reverse hypers
10reps
25x10
25x10

for those wondering tyler grips are basically thick silicon tubes you can put on the handle of dumbells, barbells, or really anything that size. they are about 2-2.5" in diameter so it makes just about anything you train with a fat bar, great for forearm and grip training.

 

[SaiBoT]

6/17

Deficit Deadlifts 4" platform
225x8
315x5
405x3
495x3
545x1
565x1 added belt YouTube - 565 4" deficit deadlift
585x1 added straps just cause my palms were hurting so much YouTube - 585 4" deficit deadlift

Sumo Rack Pulls - below knee
405x5
495x3
585x3 added belt/straps
675x2

Seated Machine Rows
100x10
140x10
180x10

Wide Grip Pullups w/ tyler grips
3 sets of 5

DB curls w/ tyler grips
35x8
40x8
45x8

hammer curls w/ strong purple band
3 sets of 20

decline situps
3 sets of 12

side bends
35x15
50x15
60x15

reverse hypers
10reps
25x10
25x10

for those wondering tyler grips are basically thick silicon tubes you can put on the handle of dumbells, barbells, or really anything that size. they are about 2-2.5" in diameter so it makes just about anything you train with a fat bar, great for forearm and grip training.

Hey welcome back Dave! Actually I was wondering about the tyler grips and was thinking it could only be something like that.

The gym where I workout does have those steps you used for the deficit deads and I was thinking about using it, now that I have seen you do it I will definitely do so. Too bad they don't have a fucking power rack, just some nasty shit. One of these days I'm gonna break just so they put a better one. I'm the only who those deads and squats there anyway...

 

[DaveTSI]

Hey welcome back Dave! Actually I was wondering about the tyler grips and was thinking it could only be something like that.

The gym where I workout does have those steps you used for the deficit deads and I was thinking about using it, now that I have seen you do it I will definitely do so. Too bad they don't have a fucking power rack, just some nasty shit. One of these days I'm gonna break just so they put a better one. I'm the only who those deads and squats there anyway...

thanks man its good to be back. the steps arent really ideal, they compress a bit under the weight but they will do. sucks not having a power rack man, thats a necessity for us. complain, maybe theyll hook you up.

 

[DaveTSI]

6/19

Squats

135x5
225x5
315x5
lots of stretching daaamn i could barely get under the bar im soo tight from the mon/wed workouts.
405x3
495x3 added belt/light wraps
545x3 <--holy fack this was a good set and i buried each one.. 600x3 in no time...

Dynamic Speed Bench w/doubled monster mini's (+90lbs. at top)
135x5
185x3x7sets

Rope Pushdowns
stackx15x3sets

quick workout, didnt do much really after the squats cause im shot and really sore from the workouts earlier this week. really happy with my squat right now, way ahead of schedule for my meet in august. i just need to get my new gear!

 

[DaveTSI]

6/22

Bench
135x8
135x5
225x5
225x3
315x3
365x3
405x1
405x5 shirt
455x4 3 board
495x3
545x1 2 board

Rack Lockouts
405x5
495x3
545x3
585x3
635x2
675x1

Cambered Bar Pushdowns
stackx15
stackx15
stack+45x15
stack+45x15

DB Skull Crushers
35x12
45x10
55x10

tricep extensions w/ mons. mini bands
2 sets of 15

some grip work with apt grippers and COC grippers

 

[artificialaspirations]

nice workout. was the 495x3 a 3 board?

Sick lockouts. Were they the same height as last week? 130 pound jump! incredible

wish you took vids of those man

 

[DaveTSI]

nice workout. was the 495x3 a 3 board?

Sick lockouts. Were they the same height as last week? 130 pound jump! incredible

Yes i took the 495 to a 3 board. Lockouts are a crazy thing man. If you really want to see what the human CNS is all about, do rack lockouts! I had not done any for months before last week so i havent handled any big weights in a while. So last week 545x2 FELT extremely heavy. I have done nearly 800 before when deep in a heavy training cycle IIRC. Even though I havent done them in months 545 is clearly not heavy for my body. It is just a shock and feels incredibly heavy when the CNS is not used to this kind of weight. I probably could have done 15 tonight with 545, if not more, just from introducing that weight to my body last monday. The human body really is an amazing machine. I really believe CNS training is just as important as strengthening the muscles when the ultimate goal is to lift maximal weights. Hence all the rack lockouts in my programs

 

[artificialaspirations]

it gets the triceps in addition to the cns?

 

[DaveTSI]

it gets the triceps in addition to the cns?

yes it sure does, but i primarily use this exercise to train the central nervous system

 

[iggy]

looking shredded bro!
you been cycling lately?