Dean's lifting log

[deant]

I've been reluctant to start an online log until now. Exodus is a great community and I think it is time I try to add a little to the community that has helped me so much.

I'm 5'10", 220 lbs and 49. I have two sets of PRs....old dude and lifetime. I lifted quite a bit in HS, college and a bit after. I played football in high school and college until a knee injury ended my football career. I raced motorcycles for about 20 years. I was mostly into road racing but I would race in some motocross, hare scrambles and even an occasional flat track. I had a very bad motorcycle crash in Nov 2014 that nearly cost me my leg. As soon as I could walk after the crash, I decided that I was going to squat 500 lbs. Silly thing to think about when walking was a challenge, but it has been the driving force in my lifting progress.

PRs:
Squat: lifetime: 485, old dude: 465
Bench: lifetime: 350, old dude: 365
Dead lift: lifetime: 495, old dude: 505
Press: I really don't care...yeah, I just don't. It is around BW most likely.

My immediate goal is to beat my lifetime PRs before I turn 50.

Training history:
LP Aug-Oct 2016
Leah as coach for a year from Oct 16 - Sept 17 (during that year I went to SS seminar and had in person coaching from Matt Reynolds)
Hepburn on my own from Oct 17 - April 18
Hanley as coach from May 18 - present (dude is very, very good. I cannot recommend him highly enough)

I'll post friday's workout since I should actually log something vs just rambling.

Friday 9/14
Banded bench: green bands (around 65 lbs at full stretch) 6x7-170 (235ish @ lockout) @6-9 2 min rest
Banded DL: heavy bands (not sure how much assistance) 2-405, 2-455, 2-475, 2-495, 2-515 and miss at 535 (mental failure grrr) 2 min rest
Press: 1-205@8, 7 min block at 175: 15 reps
BB curl: 15-75, 12-75 & 10-75 2 min rest

Thanks for reading. 500 at 50...I think I'm going to get a t-shirt made when it is true.

[deant]

Monday 9/17 (I have a quad injury so my squat is a bit embarrassing to me...ugh...vanity)

Bench: 2-275@7, 1-290@7, 1-310@8.5 and 4x3-275@7-8 2 min rest

Squat: 500 at 50 status: Red (only 5 months left...go quad...heal thyself...you know you wanna)
2x5-295@ <5, 2x4-295@ <5 2 min rest

Chins: 15, 13 & 10 reps 2 min rest

As a highlight, I had my shorts on backwards and didn't realize it until leaving when I tried to put my phone in my pocket. Ha ha Hopefully, y'all get a chuckle. Thanks for reading and have an awesome day!

[deant]

Wednesday 9/19

Bench: 8-242.5@7, 6x6-242.5@7-9 2 min rest

Dead Lift: 500 at 50 status: Yellow (thought I was nearly there when I pulled 3-455@9...not yet, bummer)
1-405@5, 1-445@7, 5x3-385@6-7 2 min rest

Hammer Curls: 20-30@9, 18-30@9, 15-30@9 2 min rest

7 min density block of press at 175: 10 reps (should have eaten before lifting Dean...yeah, nice to learn that again for the 100th time)

I wore my shorts correctly so - victory. Thanks for reading and have a great day!

[deant]

Friday 9/21

Bench: +60lb in chains on each bench weight at lockout. 3x7-200@7-8, 2x5-200@7-8, 1x6-200@8 (miscount), 4x4-200@7-8, 1x7-200@9 2 min rests

Squat: 500 at 50 status: red (quad is starting to feel better...mini squat LP is going to be awesome!)
4x5-305@5-6 2 min rests

BB Rows: 3x8-205@8 2 min rests

Overhead single arm dumb bell tricep extensions: 15-30@9, 12-30@9 & 10-30@9 2 min rests

Anyone else's dog decide to lick their legs when they are benching? Not cool Shiloh...not cool. Thanks for visiting and enjoy the weekend!

[Hanley]

Anyone else's dog decide to lick their legs when they are benching?

You really need to see @BostonRugger's video from a few months ago.

[BostonRugger]

Anyone else's dog decide to lick their legs when they are benching?

You really need to see BostonRugger's video from a few months ago

Some people say volume work with submaximal loads is important for fatigue management, volume accumulation, MU something something. My experience tells me it’s important because you don’t want to drop a bar on your face when a stranger’s husky gooses your junk.

[deant]

Anyone else's dog decide to lick their legs when they are benching?

You really need to see BostonRugger's video from a few months ago

Some people say volume work with submaximal loads is important for fatigue management, volume accumulation, MU something something. My experience tells me it’s important because you don’t want to drop a bar on your face when a stranger’s husky gooses your junk.

Holy cow, that is so funny. Way to stay focused! At least it was a cute dog.

[deant]

Monday 9/24

Bench: 3x2-285@7, 3x3-265@7 2 min rest

Squat: 500 at 50 status: Red
3x5-315@5-6 2 min rest

10 min OHP at 175lbs: 10 reps (ugh - no excuses, need to do better)

Thanks for reading and have a great day!

[Wilhelm]

Squat: 500 at 50 status: Red

What does this mean?

[deant]

Squat: 500 at 50 status: Red

What does this mean?

I'm using a Red, Yellow & Green status for where I think I currently am on reaching 500 before I turn 50 in Feb. I have an injured quad so my squat is currently Red (not even close). The other colors are: yellow (close but still some work to do) and Green (I'm there strength wise, but I still need to execute).

Honestly, I think my squat will rebound quickly and I expect to be Yellow by the end of October and Green sometime around Christmas. My typical problem is converting though...I have the strength but I just don't get enough "good" squat days to display it. I had a "great" squat day during Hepburn when I threw 480 on the bar and took it for a ride. I didn't video it and I'm unsure about depth so I don't really count it but it was great for motivation and the belief that I can finally get this 1/4 ton squat.

Thanks for checking out my log! I've been watching your log (that sounds a bit creepy) for sometime and I have enjoyed seeing your progress.

[deant]

Tuesday 9/25

SGDL (new lift for me): 5-250@<5, 5-275@5, 5-295@5, 5-315@6 & 5-335@6.5 2 min rest I like this lift!

Bench: 4x3-255@6-5 2 min rest (RPE went down as shoulders warmed up...ha ha)

Hammer Curls: 15-30@8, 15-30@9, 12-30@9, 10-30@9 2 min rest (first 5 of each set with slow eccentric)

Thanks for reading and enjoy your day!

[deant]

Thursday 9/27

Bench w/chains: +60lbs of chain on listed weight 3x5-225@7-8, 5x4-225@8-9 2 min rest Chains make me feel cool (sadly, still not true)

Squats: 500@50 status: Red (mini LP is so much fun...why does 3x5 on 2 min rest feel like cardio?)
3x5-325@5-6 2 min rest

Chins: 15, 13 & 5 min chin: 25 3 minutes rest

On a high note, I rediscovered old Shinedown today...wow, I forgot how much I love their old stuff.

More cowbell???? NO, more cardio! Thanks for reading and enjoy your day!

[alek]

On a high note, I rediscovered old Shinedown today...wow, I forgot how much I love their old stuff.

I'm also a big fan. I had a Pandora channel for Shinedown until I got so tired of the ads.

Good luck with the 500 squat; it's inspiring to read your story not only about yourself but also how your leading your sons on this strength journey.

[deant]

On a high note, I rediscovered old Shinedown today...wow, I forgot how much I love their old stuff.

I'm also a big fan. I had a Pandora channel for Shinedown until I got so tired of the ads.

Good luck with the 500 squat; it's inspiring to read your story not only about yourself but also how your leading your sons on this strength journey.

I have one son that likes the same music as me (except for Nonpoint...he hates it for some reason). Anyway, we are always looking for new music to share...I hit him with some old Shinedown and he was like, "This sounds like Shinedown...just not as good." ha ha Yup, new is always better when you are 16.

Thanks for looking at my log. I'm embarrased to say that I haven't read your log until today. I went through it a little bit ago and I have to say congrats on the outstanding lifting and new PRs/ties to existing PRs. You are doing amazing things with two little time/energy suckers in your life. Keep up the hard work and I'll be checking up on you now! BTW - you have the best avatar.

[deant]

Friday 9/28

Deadlift: 500@50 status: yellow
5-405@7

Deadlift with heavy bands: 2x6-455@7, 5-455@8 & 4-455@7 3 minute rests

Bench:
3x7-240@6-7 & 10-240@9 2 minute rests

It has been a great week for the random song selection mode...old Disturbed today! I love Disturbed...I have Device on my heavy squat/DL playlist but no disturbed. Time to fix that!

TGIF - whooo hoooo and homecoming weekend...yay! Thanks for reading and have a great weekend.

[alek]

BTW - you have the best avatar.

It's appropriate...

[deant]

Monday 10/1

Bench: 5sx4-275@6-8 2 min rest

Squat: 500@50 status: red
3sx5-335@6-7 2 min rest

Press: 10-155@8, 2sx5-155@7 2 min rest

Thanks for reading. Happy Monday!

[deant]

Tuesday 10/2

SGDL: 5x5-315@5-7 2 min rest

Bench: 3sx4-255@6 and 4sx3-255@6 2 min rest

Hammer Curl: (first 5 slow eccentric)
3x15-30@7-9 and 12-30@10 2 min rest.

Thanks for visiting and have a great day!

[deant]

Thursday 10/4 (good buddy)

Bench w/ chains: +60lbs chain to all weights 4x4-245@8-9 3x3-245@9 2 min rest

Squat: 500@50 status: red (I need a status below red...something like feels impossible today.)
3x5-340@7-8 2 min rest (slow eccentric to keep this quad from being its' stupid self)

Chin: 10, 10 and 5 min chin: 32 reps 1 min between sets

I had a migraine last night so not much sleep and I'm grumpy. On a positive note, it is 10/4 so I got to use my CB trucker dadjoke today. The kids phoned in a laugh...I'm calling that love.

Thanks for stopping by and enjoy your day!

[deant]

Friday 10/5

Deadlift: 5-415@7 500@50 status: Green (I felt like I had 500 in me today. All 415 reps were fast...nice surprise!)

Reverse Band DL w/ heavy bands: 6-465@7, 2x5-465@7 and 4-465@7 3 min rest

Bench: 3x7-245@5-7 and 10-245@9 rest: 2 min and 3 min before last set because dog needed a belly rub

So much better than yesterday...DL felt good for the first time in a month. Thanks for swinging in and enjoy the weekend!