James Rowe Training Log

JRowe79

JRowe79

New member
I've never done a log before, but it's something I've always wanted to try doing. Right now I'm 1 week removed from the USAPL Georgia State Championships and three weeks out from the WNPF World Championships so the workouts won't be that great.

Thursday 10/30/14

Deadlifts
1x10x135

1x8x225

1x5x315

3x3x365

My back was still sore from the meet so I shut it down after 365, just wanted to do some deads to stay in the groove of things.

Rack Deadlifts

1x5x315

1x3x405

1x3x495

1x3x545

Shut it down again too, because my lower back was starting to feel it.

Wide Grip Lat Pulldowns

1x10x100

1x10x120

1x8x140

2x6x150

Standing Cable Straight-Arm Pulldowns

3x25x100


The straigh-arm pulldowns are a crazy burn to top off the lats and upper back.
After I got done with weights and went over and walked 15 minutes on the treadmill on a 10.0 incline to get some cardio in. I will be 2 weeks out sunday.
 
Abe Lincoln said:
Will follow this. Lol it always blows my mind seeing people deadlift heavy.
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I love deadlifting heavy, but I thought I was ready to go heavy again, but it's taking a little longer to recover from this meet. I think it's cause I haven't been sleeping good because of school.
 
oh yea, I absolutely head deloads, but they work wonders. If you diagnose where you are missing your lift that can help too. Like me, for one I have a pretty bad hitch and two I have weak glutes so its hard to lockout. I took about three weeks off from regular deads and did rack deadlifts at different heights. I went from 500 with a pretty bad hitch to 540 and it not really relevant. Or, if the problem is the bottom half, do deficit deadlifts, to work on more of a stretch in your hamstrings.You can also try Romanian deadlifts with lighter weight, that way you are always keeping constant tension on the muscles. Any of these will work.
 
Yessir, I love to be surrounded by other PLer, I have been lifting since I was 14, but only doing this sport for about a year, so it's always great to here information from others. I look forward to it. Cannot wait.
 
Idk, I'm cutting so missing a few lifts isn't the end of the world for me. Just haven't had the drive to deadlift heavy recently, so that effecting my lifts for sure.
 
10/31/14

I started the Shieko Method to see how it would feel and benefit me. I've never really been on a strict training regime so I'm interested to see how it will effect my strength. Yesterday's workout called for Bench, squat, then bench again, but I was interrupted before squats to sign a person up for a gym membership, then was rushed by my family to get home. So needless to say I didn't finish the workout, but it was feeling good.
Here it is:
Bench

5x1-170

4x2 - 205

3x2 - 240

3x5 - 255

The last two sets of 3 I started to feel it burn and they were really hard. Im using the chart based on a 340 max, I got 358 in a loose bench shirt, and 330 at my last max session 6 weeks ago, so I rounded up. Lol
 
Also, once I hit 20 posts I will upload the workout video from yesterday. I believe as of this post it will be 18.
 
Yea I started with #29. I got the template from PowerliftingWatch. I just did 340 because I felt like I was stronger but I should have stuck with 330. The workout was pretty easy with the weight.
 
Finally reached 20 posts! Here's the video from yesterday.
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Shieko Method Deadlifts today. Another insane crazy workout, I had to tweak it a little, because my chest is still painfully sore from the last bench workout.
Workout went:

Deadlift to knees:
3x1 - 270

3x2 - 325

3x2 - 380

3x4 - 405

Deadlift from boxes (rack deads from knees)

4x1 - 300

4x1 - 350

4x2 - 405

4x3 - 460

Did some yoga so do lunges and streching post workout, then finished with 10x3 weighted abs.


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