DaveTSI's powerlifting log

[DaveTSI]

Old member here, back again after a long time gone! This log is in the plifting section also but all the logs are in here so i figured id post it in here too.

 

[DaveTSI]

Monday 9/24 bw 205

Heavy Upper Day / Squat Day

1 Board presses
135x10
225x5
275x5
315x3
365x1
385x1
415x1
430x1
385x2
385x2

Flat DB Presses
100x10
135x7

Standing Military Presses
135x8
155x8
185x5
225x3

JM Presses
95x10
135x10
155x8

Pushdowns
150x10
150x10

Havent squatted a single lb. of weight in probably 8 months due to some nasty patella tendonitis, its finally feeling managable now. I got through this whole squat workout without any pain and im thrilled.

135x10
225x8
315x5
405x5 <knee wraps just incase
495x2 <knee wraps just incase

now i wasnt expecting anything so im feeling pretty good about doubling 5 wheels my first time back in what feels like years. I took it easy and im going to squat again light on friday, hopefully the knees are gtg.

Online!

 

[DaveTSI]

Wednesday 9/26 bw 205

Back/Lower Body Day

Sumo Deads using 35lb plates (roughly 1.5" lower than 45's)
185x10
185x10
255x5
325x5
395x3
465x3
515x3
545x3

Bent BB Rows
135x10
225x5
275x3
315x3
335x3

SLDL standing on 100+45lb plates
315x5
405x5

Widegrip Pullups
bwx5
40lbsx5
30lbsx5
30lbsx5

some ab stuff

 

[DaveTSI]

Friday 9/28 bw 207

Dynamic Upper/ Squats

deloading on my upperbody

Speed Bench
135x10
135x10
225x5
315x1
205x3x6

Incline DB's
60x12x3

pushdowns w/ minis
20x3

side laterals w/ minis
12x3

skullcrushers w/ minis
12x2
12+20lbx1

seated military
95x12
135x12
185x12

I feel better already, nothing better than a nice light recoup workout when your really feelin whooped.

14" Box Squats
135x10
225x6
315x5
405x3
495x3 knee wraps

god i love being able to squat again

 

[DaveTSI]

Monday 10/01 bw 205

Heavy Upper Day

2 Board Presses
135x10
135x10
225x6
275x3
315x3
365x3 Video
395x3 Video
415x2 Video

315x10 to chest, just wanted to see what i could get after a full bench routine. Damnit I wanted atleast 12. Video

Db presses
80x3 < lots of elbow pain, had to stop
100x10

basically thats all i did, my elbows started flaring up real bad, particularly my left.

 

[BigboyAl]

nice routine set up...

 

[Lee]

Instead of using 35 pounders on those deads, find a box to stand on, most gyms should have them. Looking strong though man, keep it up and take care of those elbows.

 

[DaveTSI]

thanks fellas

lee i prefer to just stand on the actual ground rather than a box if i can. I only want the bar slightly lower than a regular deadlift(when you go and pull at a meet after using 35's for a month, it feels like your doing rack deadlifts instead of actually pulling from the ground). Its tough to find a box that short anyhow, especially one wide enough for my sumo stance.

 

[DaveTSI]

added some vids to the last workout

 

[DaveTSI]

Wednesday 10/03


Back/Lower Body Day

Sumo Speed Deads
135x8
135x8
225x5
275x2x6sets

Pulldowns
180x10
180x10
200x10

GM's
275x5

hypers
3 sets of 10

abs

winding down for a competition on Sat 10/13, just taking it easy and going through the motions. My sumo form is feeling spot on, this is only my fourth workout pulling sumo in like a year and i have it down pat again. Feeling very strong right now.

 

[DaveTSI]

well i did the meet this saturday and it was great. i did have a great day, i went 6 for 6 and smoked every weight i touched. im uploading vids right now so ill have them up soon.

oh yeah and i weighed in at 205.5 with jeans, two shirts, sweatshirt, shoes, cell and wallet lol was prob 200-201.

Bench

385 smoked
396 smoked
407 probably had another 10-15 lbs in me, first time ive hit over double bodyweight raw

Deadlift
540 think i was in a bad position but i still got it easily
585 omg this felt like 405
617 sssssmoked probably had 630 in me


for my first raw meet this was awesome, i usually train for gear, so im happy with what i did after only 4-5 weeks of raw training. def wont be my last raw meet.

 

[DaveTSI]

well i did the meet this saturday and it was great. i did have a great day, i went 6 for 6 and smoked every weight i touched. im uploading vids right now so ill have them up soon.

oh yeah and i weighed in at 205.5 with jeans, two shirts, sweatshirt, shoes, cell and wallet lol was prob 200-201.

Bench

385 smoked
396 smoked
407 probably had another 10-15 lbs in me, first time ive hit over double bodyweight raw

Deadlift
540 think i was in a bad position but i still got it easily
585 omg this felt like 405
617 sssssmoked probably had 630 in me


for my first raw meet this was awesome, i usually train for gear, so im happy with what i did after only 4-5 weeks of raw training. def wont be my last raw meet.

385
396
407

540
585
617

 

[fallingeggs]

great job. those are some damn impressive numbers.

 

[DaveTSI]

Monday 10/15

12.5" Box Squats

135x8
225x5
315x5
405x3
405x3
405x3

all done raw

Incline Presses
135x8
225x5
275x3
275x3
275x3

db skull crushers
30x15
30x15

thats all, prob shouldnt have even gone after going to a meet two days ago but i went light anyhow.

 

[DaveTSI]

whats up everyone ive been really busy lately with moving and work so i havent updated my log in a while but ill get it going this week.

 

[DaveTSI]

Monday 11/12

Bench

135x10
135x10
225x5
275x3
295x3
315x3
345x3
365x3
375x3

14" Box Squats (parallel for me, or slightly below)
bar x8
135x8
225x5
315x5
405x5
455x5 added belt here
495x3 wrapped knees/belt

omg i was so smoked after the last two sets

overhead presses
135x8
155x5
185x4 lol

my night was DONE couldnt breathe cause of allergies, i was yauhning every 30 seconds cause my body had zero O2 in it. good squat and bench workout overall though.

 

[coolcolj]

impressive lifting in the comp!

 

[DaveTSI]

been wayyy to long since ive updated this. I havent stopped lifting, i guess ive just been slacking on the forums. Ill start with this week i suppose...

 

[DaveTSI]

Monday 1/7/08

bw 213

Bench
135x8
225x5
275x3
305x3
345x3
385x3

Squat
135x5
225x5
315x5
405x3
435x3
465x3

Row
135x5
225x3
255x3
285x3

 

[DaveTSI]

Wednesday 1/9/08

Deadlift

135x5
225x5
315x5
405x3
495x3
550x3
550x3
550x6 <major raw PR still had 1 more in me

Incline Benchpress
135x8
225x5
305x3
305x3
305x3

abs

 

[DaveTSI]

Friday 1/11/08

Squat
135x5
225x5
315x5
405x3
440x4
485x3

Bench
225x5
275x5
315x3
365x3
365x3
365x3

Row
135x5
225x3
295x3
295x3
295x3


Im sure some of you recognize this training program, the good old madcow 5x5/3x3. this program is gold for basic core and raw strength. After the raw meet i did in November I was inspired to run this again, still have 2 weeks to go, i havent missed a single lift yet so its going well.

 

[DaveTSI]

Monday 1/14/08

Squat
135x5
225x5
315x5
405x3
470x3
470x3 <--click here for video

Bench
135x8
225x5
225x5
275x3
315x3
355x3
395x3 <--got outta the grove on the last rep my partner had to guide me on the last one so i didnt chew on the bar.
CLICK HERE for video of bench workout

Rows
135x5
135x5
225x5
245x3
275x3
305x3

didnt feel very strong tonight, drank too much this weekend and didnt get much sleep.

 

[skullcrushin22]

Monday 1/14/08

Squat
135x5
225x5
315x5
405x3
470x3
470x3 <--click here for video

Bench
135x8
225x5
225x5
275x3
315x3
355x3
395x3 <--got outta the grove on the last rep my partner had to guide me on the last one so i didnt chew on the bar.
CLICK HERE for video of bench workout

Rows
135x5
135x5
225x5
245x3
275x3
305x3

didnt feel very strong tonight, drank too much this weekend and didnt get much sleep.

Good shit man. Got any good programs too boost the three major lifts. Bench, squat, dead. Ive ran the 5*5 several times and have recently been doing a 4 week program that I got from AL. I stalled my deadlift today at 450 and wanted to switch some things up.


Have you ever supersetted squats and deads? From what I have read a real superset is doing the two opposite muscles not two of the same.

 

[DaveTSI]

Good shit man. Got any good programs too boost the three major lifts. Bench, squat, dead. Ive ran the 5*5 several times and have recently been doing a 4 week program that I got from AL. I stalled my deadlift today at 450 and wanted to switch some things up.


Have you ever supersetted squats and deads? From what I have read a real superset is doing the two opposite muscles not two of the same.

Go to elitefts.com and research westside training. That is what got me where I am, it is imo (and the opinion of most champion PLers) the most effective way to train the 3 major lifts for strength.

supersets have no place in strength training dont waste your time

 

[artificialaspirations]

Lets see some videos of the rows.

 

[u418936]

Lets see some videos of the rows.

If possible, I'd like to see some vids of the rows too. It's very hard to find any videos of someone doing Pendlay rows with 300+ lbs. I'm not sure how strict you're supposed to be when you row heavy.

 

[DaveTSI]

sure guys, ill take the camera with me friday

 

[skullcrushin22]

sure guys, ill take the camera with me friday

I also do the pendlay row, I feel they work better than all the rest.

 

[DaveTSI]

Wednesday 1/16/08

Deadlifts
135x8
225x5
315x5
315x5
405x3
495x3
565x3
565x3
565x3

Incline Bench
135x8
225x5
315x3
315x3
315x3

thats it

brought the camera to tape the deads and i go to use it and the damn battery was dead. Next week is my last week on this program and honestly i cant wait for it to end, my legs, hips, and knees are killing me right now lol.

 

[DaveTSI]

Friday 1/18/08

Squats
135x8
225x5
315x5
405x3
445x3
495x3
put an old suit on for shits a giggles with straps down to see how it felt
545x1 very light
585x1 still pretty light, though my knees came in like a bastard cause im not used to squatting in the suit, first time i've squatted in one for over a year now.

Bench
135x8
225x5
225x5
315x13
315x10

supposed to do 375x3x3 but i want to be good and fresh cause i have to do 405x3 on monday

Rows
135x5
225x5
295x3
295x3
295x3

 

[artificialaspirations]

PLease post the videos of rows

 

[DaveTSI]

sorry for the delay, just uploaded these from fridays workout

heres the video of me doing rows on friday
Pendlay Rows 295x3x3
then i wanted to see what i could rep 315 for so i gave it a shot
315x13

 

[DaveTSI]

Monday 1/21/08

Squat
135x5
225x5
315x5
405x3
510x3
510x3

Bench
135x8
225x5
225x5
325x3
365x3
405x2 last one wasnt even close

Rows
135x5
135x5
225x5
245x3
245x3
245x3

 

[artificialaspirations]

Thanks for the vids man. You are definitely one strong dude.

 

[DaveTSI]

Wednesday 1/23/08

Deadlifts
225x5
315x5
405x3
495x1
585x1
635x1
655x1
675x1 wow huugggeee pr here, i hitched it slightly, but im thrilled this is almost a 60lb pr. 5x5 kicks ass

Seated military
135x5
175x5
185x5
205x5
225x5

widegrip pullups
3 sets of 8

squatting again has obviously made a huge difference on my deadlift, before i started the madcow 5x5 i had pulled 620 @ about 201lbs. ive gained 9 lbs from this cycle and my deadlift has taken off. wish i brought the camera tonight. Didnt bring it cause i felt like crap, funny how those are the days you go and are stronger than ever.

 

[u418936]

sorry for the delay, just uploaded these from fridays workout

heres the video of me doing rows on friday
Pendlay Rows 295x3x3
then i wanted to see what i could rep 315 for so i gave it a shot
315x13

Thanks for posting that row video. That's some nice form and speed with 295.

 

[DaveTSI]

no problem fellas, thanks for the compliments. anymore questions or requests feel free

 

[DaveTSI]

Friday 1/25

Bench
135x8
225x8
225x8
275x3
315x3
385x3
385x3

Squats with my new ipf centurion

135x5
225x5
225x3 sdded suit(straps down)/belt here
315x3
405x3
495x3
585x1
635x1
675x1 wrapped knees and straps up , partners said i was atleast 1-2" below parallel

walking 675 out felt kinda heavy but it wasnt that bad. im spent from this routine, im taking next week off and ill be back to get an idea what my 1rms are for my next training cycle.

 

[DaveTSI]

monday 1/28

Bench
135x8
225x5
275x5
315x3
365x1
put on my new shirt
405x3
455x3
495x2
came within 1.5" of touching on the last rep with 495

decline closegrips
225x8x3

im done, im smoked from the madcow routine, im taking this week easy then i will max out next week on the big three to get a gauge of where i am. starting back on westside to get accustomed to the equipment again, my lockouts are very weak right now as ive only been doing full ROM movements for this cycles.

 

[b fold the truth]

Looking strong big man.

 

[ChinkNasty]

haven't been round these parts in a while but great to see a solid log with a solid split. looking stout dave, keep it up, ill be readin up

 

[DaveTSI]

Wednesday 1/30/08

SLDL's on 100lb plate
135x8
225x8
315x5
405x5
405x5

Rack Lockouts from knee
405x3
495x3
585x3
675x1
765x1
815x1 added wraps here i couldnt hang on
855x0 couldnt budge it
675x3 tore two huge calluses off my hands wtf

db curls
45x10
50x10
60x8
45x10

overhead db ext.
80x10
100x10

rope pushdowns
150x12
150x12

wow i hate training arms it feels so useless lol

 

[DaveTSI]

Friday 2/1/08

13" Box Squats

135x5
225x5
315x5
405x3
495x1 added belt here
585x1 added suit
635x1 Click here for video
675x0 missed it my fuckin knees came in and i had no drive out of the hole

thats all i did, im supposed to be takin it easy this week but its hard for me, i just got this suit and i want to go heavy damnit.

 

[DaveTSI]

2/4 Monday

Benchpress
135x8
225x5
315x3
365x1 off 3 board
405x3 3 board
455x3 added new Katana couldnt touch
500x1 couldnt touch
545x1 couldnt touch i fucking hate shirts lol
500x1 made it touch finally

some arm junk

basically im maxing out with my gear thus week to get my %'s for this next cycle. shirt is brand new so i have no clue what im capable of in it, im going to say 500 right now but i know thats low

 

[DaveTSI]

2/6 Wednesday

Deadlifts
135x5
225x5
315x3
405x3
495x1
585x1 added centurion fuckin smoked Click here for video
675x1 smoked had another 20-30lbs Click here for video
700x3/4 i was 1-2" from lockout and my right strap let go so it slipped fucking pissed!!!!!
700x1/2 gassed couldnt get it over my thighs

im only using straps cause of the mishap i had last week tearing the calluses off my hands, im confident i can hold the weight, i just need to let the skin on my hands heal up.

Im upset i missed the 700 cause thats a huge milestone in my eyes especially at 205-210. Im bummed but at the same time i know i had it if it didn't slip so whatever.

 

[SaladFork]

animal

 

[DaveTSI]

2/8/08 Friday

Squats
135x5
225x5
315x5
405x5 added suit
495x3
585x1 added knee wraps my training partners said this looked like 135 lol Click here for Video
700x0 didnt stay tight in the hole and my back rounded over so i had no drive outta the hole, i know i have this in me though. Click here for Video

forgot what else i did im tired

 

[DaveTSI]

2/11/08 Monday

Bench
225x5
225x5
315x3 added 3 boards
365x3
405x3
455x1
495x3 added shirt
545x1
565x1
585x1

DB extensions
40x12
40x12

abs

tricep pushdowns
stackx12
stack+45x12
stack+45x12

thats it my elbows are killing me at this point

 

[DaveTSI]

Monday 2/18/08

Ive been out of the gym since last Monday cause of a nasty cold and my elbows have been absolutely killing me. Today went very well though.

Bench
225x5
225x5
315x3
365x1
405x3 added shirt and 3 board
455x2 2 board
495x2 "
545x0 drifted over my face and almost dumped it
545x1 got it off the 2 board

close grip
275x8
275x8

db extensions
45x12
45x12

tricept pushdowns
80x12
120x10

standing military
135x5
185x5
205x5
215x5

plate pinches for grip

 

[DaveTSI]

It's been a while since ive updated this, ive been putting all my effort into training for a meet i did this weekend, March 16th. My goal for this meet was to post my first elite total. Heres a quick rundown of my day

Weighed in at 207lbs, i tried so hard to gain weight because my weight class is 220, so im very light.
I set my openers conservative, which i always do for several reasons. Set my gear, build confidence, get atleast one lift in so there is no pressure, etc. Squat 628, Bench 479, Deadlift 628, I always set my openers at numbers I can do for a triple.

So warming up for the squat everything was flying up, i felt so strong. My last warmup was 545 and it felt like 315, good note to leave the warmup room on.

Squats
628- felt great, absolutely smoked it, side judge told me it was right at depth, if i cut it any higher ill get red.
661- also felt great, i completely buried this one and it rounded my back over so it was tough getting out of the hole.
705- i stood around wrapped for way too long waiting for the bar to get loaded, the loaders messed up the rack height and screwed me all up. If im wrapped too long im all done, my legs cramp up bad. So i got up about a foot out of the hole and stalled, at this point im pretty pissed after missing this cause i know i have this weight.

So now im warming up for bench and i feel very good. Working my arch and leg drive as good as ever. One of my partners said 225 looked really light, it did for sure. I took 315 after this for a single and it felt ok. Someone had the other warmup bench loaded with what i thought was 350-360 which was my last warmup before putting on my shirt. So i took this and smoked it pretty good but it was way slower than i thought it would be. I got up and said that to my partner and he was like no shit that was 395, lol!!! So that completely changed my confidence in the bench now. Put on my shirt and did 425 off a two board and thats it.

Bench
478 -smoked nuff said
501 -same
523 -ironically my lockout is my strongest point and i missed this weight cause i got stuck on the last two inches?!?!?!?! Everyone said i slid on the bench, but i didnt feel it.

Deadlift warmups now, not much to say here, my best lift by far and my favorite. I did 225 x 3, 315 x 3, 405 x 2, 475x1, 545x1 for my warmups. I feel ok, im starting to get tired though and i keep yaughning, not a good sign.

Deadlifts
628 -easy enough, started adding up my numbers and i need my next pull to be 666 to get 1828, 4lbs over elite for 220.
666 -FUCK YA im elite bitches!!! smoked it, i have about 20-30lbs left i think.
3rd attempt - my partners wont tell me, they put in my number and wont let me see it. Everyone is saying its very doable and ill get it, im thinking 685ish. Walk up to the platform, no idea what's on the bar. Set my feet, big air and start fuckin pulling. About an inch from the top my left hand starts slipping, im like fuck noooo, i held on and got it locked out, get the down signal. I look over to the projector, its 705!!! Look over at the lights and i got three whites! I missed 700 with straps in the gym about 4 weeks ago, it just goes to show you how much of this is all in your head.

So i totaled 1867@207 and now im even more driven than before. I am doing the Nationals in June and i will probably go down to 198. If i can keep my numbers the same i will be hard to beat.

VIDEOS SOON

 

[djeclipse]

Great read!

I haven't been around for a while and just came across this journal for the first time.

Great numbers for 207 body weight.

A lot of it is in the mind, nice job on the 705 deadlift.

Get those vids posted

Just out of currisoity, what does "elite" mean?

 

[DaveTSI]

Great read!

I haven't been around for a while and just came across this journal for the first time.

Great numbers for 207 body weight.

A lot of it is in the mind, nice job on the 705 deadlift.

Get those vids posted

Just out of currisoity, what does "elite" mean?

thanks alot man! im working on uploading the videos right now

In powerlifting there is a lifter classification which outlines the "level" you're at. You take your best total and according to your bodyweight it tells you where your at. Elite means just that, its the top of the food chain, you are an "elite" lifter. This is a link for the table, it's in KG's, you just take the weight class (im 100kg) and multiply by 2.2046 to convert to LBS. http://www.usapowerlifting.com/lifterscorner/ipfclass.shtml

 

[djeclipse]

thx.

 

[PoweredUp]

sorry for the delay, just uploaded these from fridays workout

heres the video of me doing rows on friday
Pendlay Rows 295x3x3
then i wanted to see what i could rep 315 for so i gave it a shot
315x13

Dave,
First of all, you are one strong son a bitch. The amount of weight that you can lift at your body weight is unreal.

Do you ever mess around with an underhand grip for the barbell rows? I have hit a plateau at 205 the past few weeks and was thinking of switching over to an underhand grip for a while just to break through to the next level. What do you think?

 

[Tweakle]

Congrats on the elite total, and the 705 pull .. get the vids up!

You pull sumo exclusively or just for meets?

 

[DaveTSI]

Dave,
First of all, you are one strong son a bitch. The amount of weight that you can lift at your body weight is unreal.

Do you ever mess around with an underhand grip for the barbell rows? I have hit a plateau at 205 the past few weeks and was thinking of switching over to an underhand grip for a while just to break through to the next level. What do you think?

thanks man

it would hit your back from a different angle so it may help you break through that plateau, but i always use an overhand grip.

 

[DaveTSI]

Congrats on the elite total, and the 705 pull .. get the vids up!

You pull sumo exclusively or just for meets?

thanks tweak
i made the switch to sumo now about 6 months ago and i have only been getting stronger, i think it definitly suits me. I do pull conventional in training sometimes though, for lockouts or SLDL. I dont think ill ever do conventional in a meet again though.

 

[DaveTSI]

MEET VIDEOS....

some of them dont work, so some of my attempts are missing

661 Squat

479 Bench

501 Bench

666 Deadlift

705 Deadlift

 

[artificialaspirations]

nice job man

 

[PoweredUp]

Nice full squat. Always good to see that. None of that half-squat shit that I see from so many of the big squat attempts, most of which I don't even think should be counted by the judges...

MEET VIDEOS....

some of them dont work, so some of my attempts are missing

661 Squat

479 Bench

501 Bench

666 Deadlift

705 Deadlift

 

[djeclipse]

MEET VIDEOS....

some of them dont work, so some of my attempts are missing

661 Squat

479 Bench

501 Bench

666 Deadlift

705 Deadlift

Great deadlift, it went up nice and smooth.

Bench seemed to go up easy also.

Squat the same...

Congrats!

It looks like the meet is in a hotel or something?

 

[PoweredUp]

It looks like the meet is in a hotel or something?

I was looking at that too. It looks like they met at a 4-star hotel. I'm sure all of those powerlifters fit right in when they came in through the lobby LMAO

 

[DaveTSI]

Nice full squat. Always good to see that. None of that half-squat shit that I see from so many of the big squat attempts, most of which I don't even think should be counted by the judges...

i rather go ATF and miss a squat than get credit for some of the garbage squats that pass in some of the other feds

 

[DaveTSI]

yeah alot of meets are held in conference halls at hotels. lots of rooms, bathrooms, food, place for out of state lifters to stay, it works out great.

lol you do get alot of looks from the "normals" when a big group of us come through the hotels

 

[djeclipse]

i rather go ATF and miss a squat than get credit for some of the garbage squats that pass in some of the other feds

There are some federations that allow a higher squat to pass? Who makes up the rules as far as what counts and doesn't?

 

[DaveTSI]

There are some federations that allow a higher squat to pass? Who makes up the rules as far as what counts and doesn't?

some feds just have looser judging in favor of having bigger numbers. APF, WPO, IPA, etc., most if not all of the double ply federations seem to let that stuff go. I bet if you look in there rulebooks they will all say your hip joint must go below the top of the knee for a proper squat (like most legit feds), but it seems that as long as you make an effort to bend your knees with 400lbs more than you could even walk out you get 3 whites.

 

[djeclipse]

some feds just have looser judging in favor of having bigger numbers. APF, WPO, IPA, etc., most if not all of the double ply federations seem to let that stuff go. I bet if you look in there rulebooks they will all say your hip joint must go below the top of the knee for a proper squat (like most legit feds), but it seems that as long as you make an effort to bend your knees with 400lbs more than you could even walk out you get 3 whites.

That sounds like a load of crap?

Is there one federation that is like the "olympics" of powerlifting? The one that everyone tries to get to, or are they all seperate, like MMA.

 

[DaveTSI]

not really, no "olympics", they are all seperated like boxing or mma. The IPF/USAPL is the most prestigious federation by far, tightest rules/judging, regulated by the WADA, only allowed single ply poly gear so the numbers are actually realistic. But not everyone strives to compete there because some like to use double ply gear(or even more lol) and hit bigger numbers, and those guys do get more attention so i can kinda see why. Everyone bitches about the IPF judging being too strict, but i love it, half the clowns in these other feds couldnt even get a lift passed in the IPF. Powerlifting is so much fun, and i love how it gives me something to train for, i need to set goals. But i realise that the sport will never go anywhere because there is just too much controversy about what should be allowed as far as gear, drugs, rules, its a shame. Its all the people that start a fed just to collect the entry fees that are ruining the sport, its so watered down.

 

[Tweakle]

I don't get why the IPF doesnt allow the monolift though, assuming you're only using single ply then you couldnt get away with a superwide 3" knee bend without tearing something?

 

[DaveTSI]

I don't get why the IPF doesnt allow the monolift though, assuming you're only using single ply then you couldnt get away with a superwide 3" knee bend without tearing something?

because its never been allowed, its a newer invention in lifting equipment. the walk out is part of the lift, if you cant control it and walk it out you cant squat it basically. its part of the tradition of powerlifting i guess. If newer lifters got to use monolifts now and started breaking records left and right because they arent as gassed from walking out weight there would be even more controversy, something we definitly dont need. Monolifts make squatting sooo much easier, ive done it and i couldnt believe the difference.

 

[djeclipse]

not really, no "olympics", they are all seperated like boxing or mma. The IPF/USAPL is the most prestigious federation by far, tightest rules/judging, regulated by the WADA, only allowed single ply poly gear so the numbers are actually realistic. But not everyone strives to compete there because some like to use double ply gear(or even more lol) and hit bigger numbers, and those guys do get more attention so i can kinda see why. Everyone bitches about the IPF judging being too strict, but i love it, half the clowns in these other feds couldnt even get a lift passed in the IPF. Powerlifting is so much fun, and i love how it gives me something to train for, i need to set goals. But i realise that the sport will never go anywhere because there is just too much controversy about what should be allowed as far as gear, drugs, rules, its a shame. Its all the people that start a fed just to collect the entry fees that are ruining the sport, its so watered down.

That's a shame really.

 

[DaveTSI]

Monday 3/24/08

ME Upper

2 board Closegrip bench
135x5
225x5
315x3
365x3
405x3
435x3

Reverse Band Benchpress
315x3
365x3
405x3
455x1
495x0

Overhead Tricep Extensions w/ ezcurl bar
65x12
85x12
105x12

BB Rows
135x5
225x5
275x5
275x5
315x5

 

[DaveTSI]

Wednesday 2/26/08

ME Lower

Sumo deadlifts
135x5
225x5
225x3
315x3
405x3
495x3
585x3

13" Box Squats w/ Blue bands (about 600-625 at the top)
135x3
225x3
315x3
405x3 belt only

Pulldowns
180x10
210x8

BB Curls
95x10
115x8
135x6

 

[DaveTSI]

Friday 2/28/08

DE Upper

Speed Bench with light flex band (purple)
about 150+/- lbs. at top, 60-70 at chest

barx5
barx5
135x3
135x3
185x3x8sets

DB presses
90x12
110x12

Military Presses
135x10
185x10
205x10

Side laterals
25x10
25x10

Front DB raises
45x10
45x10

Face Pulls
stack x 15
stack x 15
stack x 15

 

[DaveTSI]

Monday 3/31/08

DE Lower

14" Box Squats
135x8
225x5
315x5
315x3x6 very fast explosive reps

rack deadlifts(just below knee) against light bands and mini's
barx5 (atleast 225-250lbs at the top)
225x3
315x3
405x3
495x3
585x3
675x0
675x1 holyfuckingshit this was sooo heavy lol, atleast 900lbs locked out

hyperextensions
bwx12
25lbsx12
bwx12

ab stuff

 

[DaveTSI]

Monday 4/7/08

DE Upper and ME squats cause i missed friday

Speed bench w/ light purples
135x8
225x5
315x3
225x3 add bands here
225x3
185x3
185x3
185x3
185x3
185x3
225x3

Lockouts on smith with mini's+light bands atleast 225lbs+ on top
barx5
135x5
185x3
225x3
275x3
315x3
365x1
405x0

db extensions
35x12
45x10
55x8

Raw Squats
135x5
225x5
315x5
405x3
455x3
495x1
495x1

 

[DaveTSI]

4/9/08 Wednesday

DE Lower

SLDL standing on 100lb plate
135x5
225x5
315x5
405x5
405x3
405x3
405x3

Goodmornings
135x5
135x5
185x5
185x5
225x5
225x5
315x5
315x5

some abs

 

[DaveTSI]

4/11/08 Friday

ME Upper

Raw Flat Bench
135x5
135x5
225x5
225x3
315x1
355x1
375x1
390x1
405x1
420x1
420x0
405x1

Incline DB Presses
100x10
110x8

standing military
135x5
185x5
185x5
205x5

Tricep Pushdowns w/light bands
3 sets of 20

DB curls
40x10
45x10
55x10

 

[DaveTSI]

4/14/08 Monday

ME Lower

12.5" Box Squats
135x5
135x5
225x3
315x3
405x3
455x3
475x3
495x3

Rack Lockouts from just below knee
495x3
585x3
675x1
765x1
855x0 damnit

abs

 

[Tweakle]

Monster lifting, making me wish I didnt have to take a week off legs :s

you post this journal at any real lifting sites?

 

[djeclipse]

Monster lifting, making me wish I didnt have to take a week off legs :s

you post this journal at any real lifting sites?

lol, real sites.

 

[searay]

very impressed ! just wondering if you have ever thought about lowering the bar on your back maybe an inch when squating to keep from having your back round on the heavier weights. it just seemed like it was kinda high in one of your vids when u missed that 700.

 

[DaveTSI]

Monster lifting, making me wish I didnt have to take a week off legs :s

you post this journal at any real lifting sites?

thanks tweak

no i dont post anywhere else really, there is too much bickering and flaming at most "real" PLing sites, im sure you know what i mean

 

[DaveTSI]

very impressed ! just wondering if you have ever thought about lowering the bar on your back maybe an inch when squating to keep from having your back round on the heavier weights. it just seemed like it was kinda high in one of your vids when u missed that 700.

nope its as low as it can go, good suggestion though. when i miss a heavy squat my hips just come out from under me (backwards) and my back rounds over, i think its a core weakness. happened at the meet i just did with 705 too, drove out of the hole, and then my ass went out from under me and rounded right over.

 

[Tweakle]

you go to MMI? great bunch of peeps there and no flaming or bickering and some seriously strong lifters

 

[DaveTSI]

you go to MMI? great bunch of peeps there and no flaming or bickering and some seriously strong lifters

never heard of it, whats the addy ill check it out

 

[Tweakle]

http://www.mmipowertraining.com/

 

[DaveTSI]

Wednesday 4/16/08

DE Upper

Incline Bench
barx10
135x10
225x10
225x10
225x10

Band Pushdowns
light purple x 20x3sets

Presses against bands
light purple x 20x3sets

DB Curls
35x10
40x10
40x10

Widegrip Pullups
10x2 sets

Chest supported row machine
100x10
130x10
160x10
stackx10

 

[DaveTSI]

Friday 04/18/08

DE Lower

Front Squats
135x8
225x8
225x8
225x8

SLDL on 4" Platform
225x5
225x5
225x5

Hyperextensions
10x3sets

abs


i really needed these two deload days, especially after mondays workout, im fuckin exhausted. Hopefully after the weekend ill have some energy and be able to hit upper hard.

 

[DaveTSI]

Monday 04/21

ME Upper

3 Board Presses
135x8
225x5
225x3
315x3 added boards here
365x3
405x3
455x3 added shirt
495x3
525x2

Rope Pullovers
stackx10
stack+45x8
stack+45x8

Weighted Dips
100x8
130x5

Standing Military
135x8
185x4
185x4
185x3 wow my shoulders and tris are trashed usually 185 is easy for like 8-10

grip work/plate pinches

 

[artificialaspirations]

excuse my ignorance, but what is ME and DE?

 

[skullcrushin22]

excuse my ignorance, but what is ME and DE?

I believe its max effort and dynamic effort.

 

[DaveTSI]

yup thats correct

 

[DaveTSI]

Wednesday 4/23

ME Lower

Deadlifts
135x5
225x5
315x5
405x3
495x3
545x3
625x3 PR!!!

Reverse Hypers
12
12
25x12

Seated Cable Rows
alotx10
alotmorex10
stackx8

lots of core/ab stuff

 

[sugashane]

Making good progress. Good job man.

 

[skyflyer231]

I'm just posting here because I want to subscribe to this log.

 

[DaveTSI]

Monday 4/28

Lower DE

Squats
135x5
225x5
315x5x4

SLDL
225x5x5

BB Rows
135x5
225x5x3

pulldowns
150x10x2

core/abs

really tired and sluggish today, it was tough even getting through this weak ass workout.

 

[DaveTSI]

Wednesday 4/30

Upper ME

3 Board Press
135x5
225x5
225x3
315x3
365x3 added boards and shirt here
405x3
455x3
495x3
530x2

Reverse Band Closegrip
225x5
315x5
315x5
365x5
365x5
365x5

Overhead Rope Extensions
150x20x3

Rope Hammer curls
150x12x3

DB Hammer curls
35x12
60x8

 

[skullcrushin22]

Dave, you ever try an erector shirt. Damn I tore the shit out of my underarm today. You think there beneficial the more weight I deadlifted the more it hurt so I took it off after awhile. On a positive note I got 495 right above my knees and lost it. Ill get it soon!

 

[DaveTSI]

Dave, you ever try an erector shirt. Damn I tore the shit out of my underarm today. You think there beneficial the more weight I deadlifted the more it hurt so I took it off after awhile. On a positive note I got 495 right above my knees and lost it. Ill get it soon!

No ive never messed around with one. I think they are a band-aid for a weak core, keep working without it and hitting your core hard and youll get alot more out of a strong core than a shirt. The only time id think of using one is in competition, but i wouldnt recommend training in it all the time.