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Author Topic: squat and deadlift log  (Read 2658 times)
Steve in NJ
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« on: July 17, 2009, 11:46:33 AM »

Thought I'd use this board as a motivator.   The stituation is that I'm 41, about 230#, lifted off and on most of life but never very serious, and never did squats or deadlifts. I just got back in the gym after four months off and will report my work here. Thank you getbig.com. 

Weights are in pounds sadly.
July 17 2009 -
  -   Deadlift: couple warm up sets; 235x6, 285x5, 325x2, and 325x2. 
  -  Straight Leg Deadlift from an aerobic Step, with 45's touching the floor on each rep: 235x8, 265x5 and 285x4

Followed by some triceps.

I'll do squats likely Monday, followed by Tues-Thurs of upper body.
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Steve in NJ
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« Reply #1 on: July 20, 2009, 11:20:58 AM »

Monday July 20, 2009

Squats - (warm up with 135x7, 185x3) 225x13, 275x5, 295x1 w/fail on 2, 305x1
Leg extensions - 4 sets
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splinterhands
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« Reply #2 on: July 20, 2009, 07:39:47 PM »

305's not bad for your first day back.  Just out of curiousity can you strap a level to your leg and do it again?  Grin (reference to Stubborn's idea to end internet judging) Grin
Just kidding, keep up the good work.

Do you bench press as well?  What's your goals on the big three?
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Zach Trowbridge
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« Reply #3 on: July 21, 2009, 12:48:35 PM »

Not sure what your goals are, but if it's to develop low-rep strength I would cut out stuff like the 225x13 squats.  You'll kill yourself too early and not have much left for the heavier lifts.
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Steve in NJ
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« Reply #4 on: July 23, 2009, 07:24:27 AM »

Thanks for the advice guys.  My max rep was about 290 lbs when I was about 20 years old (21 years ago) and weighed 185.  I now have third and second degree separated A/C joints in my shoulders from snowboarding wipeouts. I stick to incline bench, weighted dips and partial flys now. On flat bench my left shoulder shifts and pops around though the ROM.  Maybe I'll start logging flat bench to see where I'm at.

I do want to increase my poundage on deads and squats. I'll do deads today. And keep my reps low.

P.S.  update

July 23, 2009
Deadlifts (warm up w/135x6, 185x6, 225x1) 275x6, 295x6, 315x6, 355x1, 365x1
Straight leg deadlifts 275x8, 295x3
chinups, pulldowns, DB rows
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Steve in NJ
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« Reply #5 on: July 29, 2009, 11:51:19 AM »

Wednesday July 29, 2009

Squat - (Warmup 135x3 185x3 225x2) 275x5 295x3 305x1 315x1 325xfail

leg extensions - three sets

I'm thinking I'm not doing enough total reps and should add a couple sets in the 5 rep range, before going to the one rep sets.
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Zach Trowbridge
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« Reply #6 on: July 29, 2009, 12:37:21 PM »

I would suggest moving up in weight something like this:
45x10
95x5
135x5
185x3
225x3
275x3
295x1
305x1
315x1
325x1

Again, if your goal is absolute strength in the low-rep range, be careful about burning yourself out before your max effort sets.  Only your last 1-3 sets should be 90% or more for that type of training.  If anything, work up in weight the way you did and then drop back down and do 2-3 sets at about 80% in the 3-8 rep range for some extra volume.  Based on 315 that's right around 250.
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Steve in NJ
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« Reply #7 on: February 01, 2010, 11:33:21 AM »

Date: 02/01/2010

Well, I haven't lifted since July. Got sidetracked moving my family and fell into laziness and gluttony. Gained about 10-15 pounds of fat.  I slapped out of it last night, doing some pushups and stretching and then went to the gym this afternoon and did the following poundages.

Squat 135x10, 185x8, 235x6
Deadlift 135x10, 185x6, 185x6
Straight-leg DL 135x10, 185x10, 185x10
dumbell curls
weights were easy, but I'm already sore and probably won't be able to walk in two days.
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Steve in NJ
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« Reply #8 on: February 02, 2010, 11:24:23 AM »

Feb. 2nd, 2010

Standing Barbell Press -  45x10; 65x2; 95x2; 115x1; 135x5; 135x5; 145x1; 145x2
Wide grip upright row 95x10; 105x8; 115x6
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Steve in NJ
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« Reply #9 on: February 03, 2010, 11:19:43 AM »

Feb. 3, 2020

Bent over Barbell Row - 45x10; 135x7; 155x5; 165x5; 175x3; 185x3; 195x1; 205x1 super setting into
Deadlift at 205x6; then a DL set of 255x4

lots of soreness this week
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