Chris Lindsay's Log "In Pursuit of 900!"

[ChrisLindsay9]

Training log says it all ... My goal is to get a 900 total by my next Full Power competition in June '14.

Tim Henriques "6-Week Squat, Bench, or Deadlift Program (and OH Press*)"
Overhead Press: 45x6, 55x5, 65x3, 85x2, 105x2, 110x2, 120x2
Seated DB Press: 45x10, 45x9, 45x9, 45x6
DB Raise (Side, Front, Rear circuit): 20x8/8/8, 20x8/8/8, 20x8/8/8, 25x0/5/0
Bench Press (Speed): 117.5x10, 117.5x10, 117.5x10, 117.5x10
Close-Grip Bench: 127.5x3, 127.5x3, 127.5x3
Dips w/ 15#Vest: x10, x8, x8, x6

* I'm still going to devote a day for overhead press, but I will incorporate a second bench day in it.

 

[Mini Forklift Ⓥ]

I'm following Chris. You got this buddy!

 

[woodswise]

Nice goal bro. I'll be following your progress!

 

[ChrisLindsay9]

Deadlifts: 135x5, 135x5, 185x5, 225x3, 255x2, 285x2, 315x2, 340x2, 340x2
RDL: 110x8, 110x8, 110x8, 110x8
DB Row: 60x6, 60x6, 60x6, 60x6
Pull-Ups (with 40lbs Chains): x4, x4, x3 (LOL, going in I thought I'd do at least 6 or 7)
Seated DB Shrugs: 75x8, 75x8, 75x8
Superset
..Single-Arm Sit-Up: 8x20, 8x20, 8x20
..Back Extension: 20x10, 20x10, 20x10

 

[Mini Forklift Ⓥ]

Nice lifting Chris, good DL's mate. How did the 340 feel? Touch & go or single reps?

I find single reps harder, but IMO for powerlifting they're a lot more beneficial and valuable than touch & go style pulling.

 

[ChrisLindsay9]

Nice lifting Chris, good DL's mate. How did the 340 feel? Touch & go or single reps?

I find single reps harder, but IMO for powerlifting they're a lot more beneficial and valuable than touch & go style pulling.

Thanks MF. Single reps. Just long enough to get a fresh belly full of air and re-grip. I haven't experimented with touch and go style pulling. I thought it might serve as an accessory to my DLs during a future workout.

 

[400Lb Gorilla]

solid ground pulling. i love the deadlift doubles in there. what is your best deadlift?

 

[ChrisLindsay9]

solid ground pulling. i love the deadlift doubles in there. what is your best deadlift?

Thanks Gorilla. I pulled a 365 for a PR in a competition two weeks ago.

 

[ChrisLindsay9]

Bench Press: 45x8, 95x5, 115x3, 135x2, 150x2, 160x2, 170x2, 170x2
Bench Press (w/ Lengthy Pause): 135x4, 135x4, 135x4, 135x4
Slight Incline DB Press: 65x6, 65x6, 65x6, 65x5
Flat Bench DB Tricep Circuit (two extensions & one press): 20x8/8/8, 20x8/8/8, 20x8/8/8, 20x7/6/10
Dips (w/ 40lbs chains): x7, x6, x5
Farmers Walks (w/ 80lb DBs): 55.17 seconds, 38.59 seconds, 36.02 seconds

I do the Farmers Walks once every couple-few months just to evaluate my grip strength progress. Since I last did them in August, I added 13 seconds, 4.5 seconds, and 8 seconds to each respective set.

Bodyweight: 125lbs.

 

[Mini Forklift Ⓥ]

I love Farmers walks, that's some heavy dumbbells though. I normally use the 60-70's for about 80-100m.

Nice training Chris, keep smashing it up.

 

[ChrisLindsay9]

Squat: 45x5, 135x5, 135x5, 185x3, 205x1 (belt/wraps), 220x2 (belt/wraps), 235x2 (belt/wraps), 250x2 (belt/wraps)
Box Squat: 140x3, 140x3, 140x3, 140x2, 140x2, 155x2
Good Morning: 115x3, 115x3, 115x3, 115x3
GHR: x4, x4, x4, x3
Seated Calf Raise: 90x8, 115x8, 135x8, 160x6, 160x6
Incline Sit-Up (with 15# Vest): x15, x15, x15
Back Extension with 15# Vest & 12lb. DB behind neck): x10, x10, x10

This was a decent amount of work for me. Was really feeling it all over the legs as I left the gym. Squats felt pretty decent. My meathead math kicked in when I jumped from 45 to 135 in the warm-up sets, haha, but no harm done.

I love Farmers walks, that's some heavy dumbbells though. I normally use the 60-70's for about 80-100m.

Nice training Chris, keep smashing it up.

Thanks MF. I have been increasing the weight when my first set exceeds 1 minute. The grip work is for my deadlift. I figure that in a competition, I won't ever be holding the bar that long, so I'd just increase the weight and keep the time low. I have no idea if this correct or not, but we'll see if I can obtain benefit from it.

 

[ChrisLindsay9]

Overhead Press: 45x5, 55x5, 65x3, 85x2, 105x5, 110x3, 125x1 (was going for 2 per the program, just missed lockout)
Seated DB Press: 50x6, 50x4, 45x7
Z Press: 45x5, 65x5
DB Raise (Side, Front, Rear circuit): 25x5/5/5, 25x5/5/5, 25x5/5/5
Bench Press: 45x5, 95x5, 115x3, 145x5, 145x5, 145x5
Close-Grip Bench w/ Pause at Bottom: 127.5x3, 127.5x3, 127.5x3
Dips w/ 15#Vest & 40#Chains: x8, x5, x10 (Vest only)

I tried the Z Press and liked it. I just did enough to get my feet wet. Next week, I'll try it and take video for technique feedback. I concentrated on keeping my hamstrings on the ground and pushing off of them instead of my butt (and there was no leaning back). I was thinking I'll do sufficient weight to keep my reps in the 5-8 zone, does that sound right?