Dave K's Training Log

[Davek]

yep, my thought exactly. thanks guru!

[bobu]

Thanks for the comment Davek. Ego boosts are always welcome. You seem to be making great progress. I've reached the point where deloads seem to give me the biggest bang for the buck both in increasing the weight and improving my form and technique. I'm finally coming around to this being for the long haul.

[javanek]

Good progress so far, man. Well on your way to success. Always gives me a boost to read solid and steady progress in people's logs. Keeps me on track and mentally well adjusted. Looking forward to following your workout log.

[Davek]

16.2% BF as of Thursday 3/12/09. I would say my First short term goal of 17% as of 3/1/09 was acheived. I don't have my workout journal w/ me but I will update on Monday same as usual. I did get my 200lbs squat lift up w/ no problems yesterday & pushed my Overhead at 110lbs too. All in all I'm Very impressed w/ this program and now see measured success as my BF was 20% two months ago. Much thanks for all the help!

[Davek]

Week ending 3/14/09. BF is now 16.2% Goal is 15% by middle of April.

Squat 205lbs/93.18kg took three wo's to get this up w/ good form
Bench 145lbs/65.90kg
Overhead 110lbs/50kg took two wo's to get this up w/ good form
Dead 155lbs/70.45kg
Chins 6,5,4 really feeling strong on my BW exercises
Inverted 11,9,7 excellent form but feet still on the ground. this wil change soon though
Dips 14,6,6
Leg raises 15,8,7

My Body weight is now 175lbs. I started at 189lbs in mid January & had 20% BF. Very pleased w/ my progress this last two months.

[coreJack]

Week ending 3/14/09. BF is now 16.2% Goal is 15% by middle of April.

Squat 205lbs/93.18kg took three wo's to get this up w/ good form
Bench 145lbs/65.90kg
Overhead 110lbs/50kg took two wo's to get this up w/ good form
Dead 155lbs/70.45kg
Chins 6,5,4 really feeling strong on my BW exercises
Inverted 11,9,7 excellent form but feet still on the ground. this wil change soon though
Dips 14,6,6
Leg raises 15,8,7

My Body weight is now 175lbs. I started at 189lbs in mid January & had 20% BF. Very pleased w/ my progress this last two months.

Thanks for stopping by my log. To answer your question, yes, I keep my hands on the bar when doing deadlift reps. If you do 5 reps, but take your hands off each time, those would be considered singles, i.e., 5x1, not 1x5. Does it really make a difference in terms of training? I would guess not, and maybe the singles are better because it's easier to make sure you have good form each time, especially if you're using non-round plates that move a little when you set them down. But if you're doing 5x5 deads, as I am currently am, doing 25 singles would take a lot longer.

[Labrat]

Dave... Those are some great advances in weight and BF%... you're ready to add weights to your dips, I think. I'm motivated by you powering past your BW squats toward 1.5x!

[Davek]

Lifts as of 3/23/09, BF% is 16.2 & new goal is 15% by mid April.

Squat 185/84.09 - Form is good, back feels good. Adding next lift.
Bench 155/70.45 - 5,5,5,4,4 redo pretty sure I'll get 5X5 next lift (will be 2nd X)
Overhead 115/52.27 - form almost perfect, will redo 3rd time, then will add!
Dead 165/75 - gd here
Inverted 13,8,6 - getting close to 15 on 1st & then will raise feet
Chins 8,6,4 great form, body straight
Pulls 6,5,4 great form, body straight (couldn't even get 1 two months ago)
Dips 15 then 2X5 w/ 5lbs
leg raises/prones/reverse

Very pleased w/ gains thru 2 months but would really like to get my abs looking better, any help is appreciated - summer ya' know!

[guru]

Dave, you've really progressed well on the chins. Great work with the OHP too. I think you can lift me over your head with a bit of effort.

[jlang]

Good gains my friend, good gains...

[Davek]

Thanks All. jlang, Where's your TL? No time to waste!

[coreJack]

Dave, why are your upper body lifts (bench, OHP) so heavy relative to lower body (squats, deads)?

[Davek]

Yeah, good Q CJ. Well, here's why (I ?) I started w/ the bar + 10lbs each lift until until I felt a little pressure & then went to 5. My squat weight got up to 210 & then I deloaded to 185 to correct form & I bacame a little fearful of injury. Although I've used this weight before w/ Phillips' program (BFL), I never went this low & my back (esp) tailbone area needed to get used to the weight going low. I'm adding again & will be at 190 tonight. As for Deads, they're every other lift so it's taking time to get the weight up but 175, 180, etc..still feel pretty easy; I don't see stalling for quite a while.

Lastly, I've been lifting a long time. Never too serious except for Phillips' "Body For Life", so my upper had a little to go on when I started SL. However, OH115 (already stalled & deloading 10%) & B160 (may stall there tonight) I'm pretty sure the lifts will now begin to balance out.

Thanks for asking the Q. Really! It's good for me to get a sense of where I've been & see where I'm going. All in all, I'm pleased w/ my strength gains & appearance (a little vain ya' know), just get a little frustrated from time to time as I feel I should be progressing faster. But like I often say...it's not a sprint it's a marathon & little by little, WE get there. TNT...Thanks again.

[coreJack]

However, OH115 (already stalled & deloading 10%) & B160 (may stall there tonight) I'm pretty sure the lifts will now begin to balance out.

Yeah, sounds like your body is self-correcting itself toward proportional strength.

[Labrat]

Dave,
Based on how close we are on other lifts, I'm guessing you'll be steadily increasing your DLs for quite a while.

That's funny, I did the Body for Life routine for a while, too. I obviously prefer doing these weight lifting exercises, but I did like the BfL cardio routine... 20 min 5,5,4x(6-7-8-9),10,5... I am debating either adding that on my off days or running again... but I'm worried about all the heavy squats. I guess I just miss running...