TE's training log - Page 29 - Health and Fitness Forum

I have very little background with conventional DLs, not even attempting one for five years, so pulling 315 with ease felt pretty good (as I was thinking about how to execute the lift while performing it).
315 is not heavy, of course, but today it felt more natural than it ever did. I could have pulled it for reps and/or done heavier, but neither seemed prudent just yet.

Quote

08-05-2016 , 02:53 PM

#702

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

8/3/2016

Run: 5K

8/4/2016

Bent over row: 145 X 10, 235 X 10, 325 X 10, 415 X 15, 465 X 10
Pendlay row: 145 X 8, 195 X 5, 195 X 6
Cable rows: 254 X 15, 276 X 15, 297 X 10
Bench press: 55 X 15, 105 X 15, 145 X 15, 165 X 12, 175 X 10, 185 X 7
Elliptical: 1:00:00, 785 kcal

Quote

08-10-2016 , 01:34 AM

#703

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

8/6/2016

Squat: 55 X 5, 145 X 5, 195 X 5, 235 X 5, 255 X 5
Glute ham raises: BW X 10 X 3
Hanging leg raises: BW X 6, BW X 5
Elliptical: 1:00:36, 800 kcal

Quote

08-10-2016 , 01:35 AM

#704

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

8/7/2016

Seated barbell overhead press, Jones machine: 45 X 10, 75 X 10, 95 X 10, 115 X 5
Shoulder press machine: 3 sets
DB side lateral: 30 X 10
Pull-ups: BW X 10, BW X 8
CG pull-ups: BW X 8 X 2
Lat pulldown: 110 X 10, 165 X 10, 187 X 8, 209 X 8, 231 X 5
Elliptical: 0:26:51, 350 kcal

Quote

08-10-2016 , 01:48 AM

#705

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

8/9/2016

DL, conventional: 135 X 5, 185 X 5, 225 X 5, 275 X 3, 315 X 2, 365 X 1 (PR), 225 X 5
Good mornings: 145 X 5 X 3
Hanging leg raises: BW X 6, BW X 5
Elliptical: 1:00:00, 780 kcal

Notes:

The conventional DLs felt fine at this stage.
Review of last week's DL session: hips a little too low and needed to tighten lats more.
I don't know if there's much value in identifying a PR for a lift I'm still learning. Most PRs involve focusing on a maximal effort, rather than thinking about how to execute the lift, but I'll identify it here for reference.
I've always performed DLs sumo style. Hopefully getting in some conventional pulls will help with my other lifts and overalls strength.

Quote

08-12-2016 , 11:56 AM

#706

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

8/11/2016

Bent over row: 145 X 10, 235 X 10, 325 X 10, 415 X 15, 465 X 10
Pendlay row: 145 X 10, 195 X 8, 235 X 3
Cable rows: 254 X 15, 276 X 15, 297 X 10
Elliptical: 1:11:50, 900 kcal

Quote

08-14-2016 , 09:44 PM

#707

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

8/13/2016

Bench press: 55 X 15, 105 X 15, 145 X 15, 165 X 12, 175 X 10, 185 X 7
Incline DB press: 20 X 10, 30 X 10
Machine bench press: 3 sets
Rope triceps pushdown: 60 X 12, 70 X 10, 80 X 7
Elliptical: 0:30:00, 380 kcal

8/14/2016

Gripper: CoC #1 X 10 X 3
Run: 5K

Quote

08-17-2016 , 01:53 PM

#708

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

8/15/2016

Squat: 55 X 5, 145 X 5, 195 X 5, 235 X 5, 255 X 5, 285 X 3
Romanian deadlift: 145 X 5, 195 X 5 X 3
Zercher squat: 145 X 5, 195 X 5 X 3
Hanging leg raises: BW X 5 X 2
Elliptical: 1:00:00, 735 kcal

Quote

08-19-2016 , 06:15 PM

#709

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

8/17/2016

Standing barbell overhead press: 55 X 10, 75 X 10, 105 X 10, 125 X 3
DB seated OH press: 40 X 15, 50 X 10
Shoulder press machine: 3 sets
Pull-ups: BW X 10 X 2
CG pull-ups: BW X 8 X 2
Run: 5K

Quote

08-19-2016 , 06:29 PM

#710

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

8/19/2016

DL, conventional: 135 X 5, 185 X 5, 225 X 5, 315 X 3, 365 X 1, 385 X 1 (PR)
Romanian deadlift: 135 X 5, 185 X 7 X 3
Glute ham raises: BW X 10 X 3
Knee to elbow leg raises: BW X 5 X 2
Elliptical: 1:00:17, 800 kcal

Notes:

The conventional DLs felt good in terms of execution.
The bar travel felt good. However, while it just misses my shins in sumo, it just grazes my shins where I currently am on conventional. That's fine...no blood or anything.

Quote

08-20-2016 , 02:11 PM

#711

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Minor rub marks on my shins. Bar travel looks good IMO:

Quote

08-20-2016 , 02:41 PM

#712

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Congrats on the pr!

Quote

08-20-2016 , 03:02 PM

#713

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks Cha! Hopefully it will increase as I improve my execution of the lift.

Quote

08-25-2016 , 10:57 AM

#714

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

8/22/2016

Pendlay row: 145 X 10, 195 X 8, 235 X 4
One-arm DB rows: 55 X 12, 80 X 10, 100 X 10
Upper row Cybex machine: 180 X 10 X 3
Bench press: 55 X 15, 105 X 15, 145 X 15, 165 X 12, 175 X 10, 185 X 8
Elliptical: 0:30:00, 379 kcal

Quote

08-25-2016 , 11:00 AM

#715

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

8/24/2016

DL, conventional: 135 X 5, 185 X 5, 225 X 5, 315 X 3, 365 X 1, 385 X 1
Romanian deadlift: 135 X 5, 185 X 7 X 3
Glute ham raises: BW X 10 X 3
Knee to elbow leg raises: BW X 5 X 2
Elliptical: 0:45:00, 573 kcal

Quote

08-31-2016 , 02:06 PM

#716

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

8/28/2016

DB seated OH press: 40 X 15, 50 X 12
Shoulder press machine: 3 sets
Pull-ups: BW X 8 X 2
CG pull-ups: BW X 6
Lat pulldown: 3 sets
Elliptical: 1:00:00

8/29/2016

Hike, 4 miles

Note:

In Las Vegas on vacation.

Quote

08-31-2016 , 02:08 PM

#717

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

8/30/2016

Squat: 55 X 8, 145 X 8, 195 X 5, 235 X 5, 255 X 5, 285 X 3, 305 X 3
Zercher squat: 145 X 8, 195 X 8 X 2, 235 X 5
Good mornings: 145 X 5 X 2, 195 X 5
Hanging leg raises, KTE: BW X 5 X 2
Elliptical: 0:38:55, 500 kcal

Note:

Back home

Quote

09-03-2016 , 08:20 PM

#718

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

8/31/2016

Bent over row: 145 X 10, 235 X 10, 325 X 10, 415 X 15, 465 X 10
Pendlay row: 145 X 10, 195 X 8, 235 X 3
Upper row Cybex machine: 180 X 10 X 3
Bench press: 55 X 15, 105 X 15, 145 X 15, 165 X 12, 175 X 10, 185 X 8

9/2/2016

DL, conventional: 135 X 5, 185 X 5, 225 X 5, 315 X 3, 365 X 1, 385 X 1, 405 X 0, 225 X 5 X 3
Romanian deadlift: 135 X 5, 185 X 7 X 2, 235 X 3
Knee to elbow leg raises: BW X 5 X 2
Elliptical: 0:31:50, 400 kcal

Quote

09-03-2016 , 08:21 PM

#719

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

9/3/2016

Standing barbell overhead press: 45 X 10, 65 X 10, 95 X 10, 115 X 3
DB seated OH press: 40 X 15, 50 X 12
Shoulder press Cybex machine: 90 X 15, 140 X 12, 180 X 8
Incline press: 55 X 15, 105 X 10, 145 X 5
Pull-ups: BW X 8 X 2
CG pull-ups: BW X 8 X 2
Lat pulldowns: 50 kg X 15, 75 kg X 12, 85 kg X 10, 95 kg X 8
Elliptical: 0:24:26, 300 kcal

Quote

09-10-2016 , 03:46 AM

#720

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

9/5/2016

Squat: 55 X 8, 145 X 8, 195 X 5, 235 X 5, 255 X 5, 285 X 3, 305 X 3
Zercher squat: 145 X 8, 195 X 8, 235 X 5
Ab wheel: BW X 10 X 3
Run: 5K

9/7/2016

Bent over row: 145 X 10, 235 X 10, 325 X 10, 415 X 15, 465 X 10
Pendlay row: 145 X 10, 195 X 8, 235 X 5
Upper row Cybex machine: 180 X 10, 230 X 3 X 2
Elliptical: 0:20:00, 250 kcal

Quote

09-10-2016 , 03:48 AM

#721

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

9/9/2016

Bench press: 55 X 15, 105 X 15, 145 X 15, 165 X 12, 175 X 10, 185 X 10, 205 X 2
Incline DB press: 30 X 15, 40 X 10
Rope triceps pushdown: 50 X 15, 60 X 12, 70 X 10, 80 X 5
Elliptical: 1:00:00, 737 kcal

Quote

09-12-2016 , 02:29 AM

#722

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

9/11/2016

DL, conventional: 135 X 5, 225 X 7, 275 X 7, 315 X 5, 355 X 3, 365 X 2, 385 X 1
Romanian deadlift: 135 X 8, 185 X 8 X 2, 235 X 5
Knee to elbow leg raises: BW X 5 X 2
Elliptical: 1:00:00, 765 kcal

Note:

I added more volume to the conventional DLs. I'm still getting the hang of it and some extra reps should be helpful.

Quote

09-18-2016 , 01:52 PM

#723

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

9/12/2016

Standing barbell overhead press: 55 X 10, 105 X 10, 125 X 5
DB seated OH press: 40 X 15, 50 X 12
Shoulder press Cybex machine: 90 X 15, 140 X 12, 180 X 10
Pull-ups: BW X 10, BW X 8
CG pull-ups: BW X 10 X 2
Lat pulldowns: 50 kg X 15, 75 kg X 12, 85 kg X 10, 95 kg X 8
Elliptical: 0:45:00, 490 kcal

9/14/2016

Squat: 55 X 8, 105x5, 145 X 5, 195 X 5, 235 X 5, 255 X 5, 285 X 3, 305 X 3
Zercher squat: 145 X 8, 195 X 8, 235 X 5

Quote

09-18-2016 , 02:00 PM

#724

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

9/16/2016

Smith machine bent over row: 105 X 12, 195 X 12, 235 X 12, 285 X 5
Pendlay row: 105 X 10, 155 X 10, 195 X 7
Low row Cybex machine: 4 sets
Smith machine bench press: 15 X 15, 105 X 15, 145 X 15, 165 X 12, 185 X 10, 205 X 4
Smith machine pin press: 205 X 5, 245 X 2
Elliptical: 0:15:00, 227 kcal
Run: 3K

Notes:

Hotel fitness center
The Smith machine was by Cybex, so at least it was well-made, with a true vertical bar path rather than some arbitrary angle. And, it kindly listed the bar equivalent weight (15 lb).
The Smith allowed the bar to go all the way to the floor (with the safety stops removed), so the Pendlays were off the floor and not just from a low position.
As the fitness center has hexagonal plates (technically dodecagonal plates), at least the Smith kept the bar from moving on the Pendlays.

Quote

09-24-2016 , 01:12 AM

#725

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

9/18/2016

DL, conventional: 135 X 5, 225 X 7, 275 X 10, 315 X 8, 365 X 3, 385 X 1, 400 X 0
Romanian deadlift: 135 X 8, 185 X 8 X 2, 235 X 5
Knee to elbow leg raises: BW X 5 X 2

Quote

Page 29 of 35

First

9 19 24 25 26 27 28 29 30 31 32 33 34

Last

Post Reply Subscribe

...

Page 29 of 35

First

9 19 24 25 26 27 28 29 30 31 32 33 34

Last