Dawg's Strength Log

Gadawg

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Well, it begins tomorrow. I had no plans to do this until recently. In fact, I was dead set against running the injury risks of strength training ever again but I cant help it.

I dont build muscle easily, but I do have a gift in the CNS department. I have spent the majority of my "lifting career" with a lack of dedication to my overall health so it's time to see what this body is capable of one time. That way I dont have to look back and wonder.

So Im going to finalize plans to compete in a push-pull powerlifting meet on may 11. Im going to bench for strength and deadlift for strength but continue to push for hypertrophy as well. Ive asked for advice from the more experienced guys and will continue to do so but I plan to do my programming on my own.

Im also going to do all this at low bodyfat. Ive dropped about 8 lbs since ending my bulk at 240 and plan to possibly lose just a little more as spring begins. We will see.

My goal right now is a combined weight of 1k pounds. 400 bench/600 deadlift but that may change. I will max out on monday to see where Im at because I have no clue what Ill bench with a pause rep. I know my deadlift max is currently 545. I think that goal is a little conservative but I dont want to start out with something totally unrealistic.

Im only going to log my bench and deadlift routines here.

Deadlifts and legs tomorrow. Let's go!
 

Jin

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When’s the meet? I think you’ll go over 1000 no problem. Shit, you only have to pull the bar like 18” off the ground at your height.
 

Gadawg

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May 11. It says so right in the post ya big blind ape
 

Gadawg

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Deadlifts:

135x10

225x6

315x5

405x5

455x4

495x2

495x1

455x3

405x6
 

Gadawg

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I really prefer to pull without a belt on. Anyone see that as a problem?
 

ToolSteel

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I really prefer to pull without a belt on. Anyone see that as a problem?
That’s because you haven’t learned how to use it to your advantage. You’re probably wearing it too tight.
 

Gadawg

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Today was the first day Ive ever done high weight with pause reps so I wanted to see about where Id max now and get some working sets in before I went to dumbells and other chest stuff for hypertrophy.

Bench:
warmup sets
bar, 95, 135, 185, 225, 275, 315, 365

Work sets:
405-1 (this felt super light when I picked it up but due to the pause rep it took everything I had to lock it out)

365-2
335-5 (spotter barely tapped the fifth at the sticking point)
315-5
275-8

Pause reps definitely remove some weight from my max but they freaking kill my rep abilities. Nice to be starting at a 405 max though. I was worried it would be lower.
 

Gadawg

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Deadlifts

Work sets only:
405-6
455-5
495-2 (inches from locking out 3)
495-1
455-4
405-6
 

Gadawg

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Bench Day
Im currently as lean as Ive been since middle school so Im surprised Im moving weights and improving. 228 lbs on the scale today. Probably time to up the cals a tad

Still hating pause reps but Im working on the explosion

365-2 (so close to locking the third)
335-4
315-6
295-6
275-8
225-15
 

Gadawg

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Tick here, heading in to do deads and legs. Gonna work on getting as far behind the bar as possible and putting the weight on my legs more than my back. Been watching videos of some of the best like Hall and Shaw. I like how they roll the bar up to their shins as they tuck. Eddie's back is nearly vertical when he starts his pull.
 

Gadawg

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Maybe need to space out my deadlifting a bit. I didnt have much today.

Deads-
455-4
455-4
405-6

Straight leg dumbell deads to the floor
130s-10
130s-9
 

Gadawg

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Same thing with bench today. Felt gassed but did some pushing.

345-4
335-4
325-5
315-4
295-5
275-6

Getting used to pause reps anyway
 

BrotherJ

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Saw you change your pic to The Tick. Anyway, have you tried blocks on your bench? Could help with top sets.
 

Jin

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Saw you change your pic to The Tick. Anyway, have you tried blocks on your bench? Could help with top sets.

Thats where he got his super strength from and allergy to mammal meat. He is The Tick.
 

Gadawg

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Saw you change your pic to The Tick. Anyway, have you tried blocks on your bench? Could help with top sets.

Just getting used to pause reps to start. I lose almost half my rep range but Ill get into some other stuff as soon as Ive dialed in this form.
 

Gadawg

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Thats where he got his super strength from and allergy to mammal meat. He is The Tick.

Yeah, "I" thought it would be soooo funny...... lol
 
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Gadawg

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Took all of last week off training. Just did cardio only. Was also kinda injured bc I strained something doing deads. Nothing hurt during the workout but I woke up the next morning with tons of pain and tightness right where the left spinal erector attaches to the pelvis.

It went away after a few days but I re-aggravated it yesterday. Got in 2 sets of 5 at 405 and had to call it quits. Hopefully this thing heals up quick.
 

Gadawg

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Trying to get over some sort of horrible virus Jin gave me. I dont know what it's called but my doctor said you can only get it from sexual relations with japanese hot spring monkeys.

Got in two exercises for chest day before it knocked the shit out of me.

30 degree incline dumbell pause reps
130s-7
120s-7
110s-8
100s-10
90s-9
80s-9

Did four sets of cable flyes including a drop set and then almost puked. Couldnt fit in cardio so I feel like even more dog shit.
 

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