D_Lifter's Fitness Profile

D_Lifter's Journal

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  7th Feb 2012 - SORE!

  Yesterday was a double-session. LEGS and later in the day, CHEST, plus CARDIO thrown in. LEGS was SQUATS to 150kg (330lbs) x 5 reps followed by LEG PRESSING to a new PB of 305kg (671lbs) x 10 reps. (remember the weight is at 45deg so effective weight is 0.71x671 = 476lbs) Later in the day I had a CHEST session with FLAT BENCH to 90kg (198lbs) x 5 reps x 3 sets, some MACHINE INC D/BELL PRESSing to 43.75kg (96lbs) per side. Then finished with WEIGHTED DIPS up to 30kg (66lbs). Tonight my legs are rather sore and my chest is getting sorer. And that was after a week off... I have another week off next week - the kids half term vacation. No gym :o(

  Posted 1 day ago by D_Lifter

  
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  3rd Feb 2012 - BACK WITH THE BIGGER BOYS

  Been working in Germany this week - Mon to Thurs. Today I managed to squeeze in a much-needed gym session. So I decided to go for DEADLIFTS and SHOULDERS. DEADLIFTS went better than expected. I was meant to be lifting 3 sets of 2 reps at 196kg (431lbs). Instead I rounded up to 200kg (440lbs) and did 3 sets of 2 plus an extra one. That killed me. Then a cooldown set of 6 reps at 165kg (363lbs). I breezed that (in comparison to the 200kg sets). Used a belt on the top sets, no belt for the others. Then some PUSH PRESSING to 62.5kg (138lbs) for 5 reps. Nothing outrageous! Deadlifting is now back at a respectable 4.5 plates per side. My short term aim is 5 plates a side.

  Posted 6 days ago by D_Lifter

  
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  26th Jan 2012 - ANOTHER DEADLIFT GRINDER SESSION

  Last night was a BACK session. Today I wasn't sure about DEADLIFTs especially as I woke up feeling like I lacked sleep and a bit of energy. But, I ate well today and dived into the session ... with gusto... Today's session had to be final working sets of 3 sets of 3 reps at 190kg (418lbs) followed by a cooldown set of 8 reps at 155kg (341lbs). Well, I managed it but drained the tank completely. In fact the 3rd rep of set 2 and set 3 was a grinder on the last bit - pulling back. But we got there in the end. Well pleased. All still according to the plan.

  Posted 14 days ago by D_Lifter

  
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  23rd Jan 2012 - DOUBLE SESSION, DOUBLE TIRED

  Squeezed a SQUAT and LEG PRESS session in today with a new leg press record at 300kg (660lbs). Bear in mind this is at an angle of 45degrees so the vertical mass is sine 45 x 300kg = 212kg or 466lbs. Still, considering I still have the rib injury I was rather pleased. Before that I squatted to 140kg (308lbs). Tonight was a CHEST session with Matt and Jay. My chest (and triceps) are absolutely blasted tonight. My legs are feeling strange. It's gonna be real sore in a day or two! And I am knackered.

  Posted 17 days ago by D_Lifter

  
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  19th Jan 2012 - DEADLIFT SESSION #6

  I had a lack-lustre BACK session last night. Started off with a pyramid set of CHIN-UPS working from 1 to 6 reps and back down to 1 rep - 36 CHINS in all. BUT, my rib injury was playing up and it was hurting when I stretched too much. So I had to reduce the weight I was pulling in the later lifts. So, today I was wondering whether I would be able to DEADLIFT. The good news was I could with little trouble from my core. But, jeez, was it felt like a grinder. Today I warmed up and lifted 3 sets of 3 reps at 185 kg (407lbs). Then the COOLDOWN set was 8 reps at 155kg (341lbs). Got to the 5th and I started struggling. The 8th rep was hard. But I did it so I am very pleased. Half-way through this 12 session cycle now and it is becoming a grinder! Still, if I can lift a minimum of 220kg (484lbs) at the end of it I will be very happy. It will set me up for my target 230kg (506lbs) lift later this year. Although I deadlifted 220kg twice last year, I felt they were "flash in the pan" lifts. So I want to build my base strength up. Hence I am trying this periodisation 12 week cycle. I may have to extend it as I have a week long trip to Germany coming up. We shall see.

  Posted 21 days ago by D_Lifter