Frederick's Training Log

[Frederick Dawes]

18 years old
Approximately 240 pounds

Squat
255x12
255x12
255x12

DL (Conventional Overhand-grip)
185x10
185x10
185x10

Barbell Curl
95x5
95x5
95x5

[Frederick Dawes]

A low- to moderate-intensity day.

Deadlifts
275x6
275x4
275x4

Arched-Back Good Mornings
(first time ever performed)
75x12
75x12
75x10

Standing Barbell Shrugs
225x6
225x6
225x6

Standing Barbell Curls
75x6
75x?
75x?

Special Section: Frederick's Weightlifting Heroes

All young lifters have heroes and role models. Here are mine.

Weightlifting Skill:
Jesse Marunde

Jesse can lift in all modes: Olympic weightlifting, standard lifts, powerlifting lifts, strongman lifts and events. Jesse can also do bodyweight exercises well, especially for weighing 300+ lbs.

Passion For and Inspiration for Weightlifting:
Sarge

Sarge's Insane Squatting Video is an example of a lift where a person takes the bar off the rack a human and puts it back on something more than human.

Powerlifting Skill:
Joe Ladnier when he was younger

Goal-setting and Mental Aspects of Lifting:
Schwarzenegger

There are more but I shall name them later.

[Frederick Dawes]

At a tiny, intense gym in Maine, a true treasure of a place...blastin' Metallica's "Ride the Lightning," which was in the CD player before I even got there.

Squat (approx. 3 in. below parallel)

225x12
245x10
265x08
285x06
315x04 [These sets are close my personal best]


Deadlift

Conventional, overhand, unequipped

225x6
225x6
225x6

[I was so dead after the squats; if I were fresh I could've pulled a lot more]

Standing Barbell Curl

105x4
105x3
105x2

[Frederick Dawes]

At Powerhouse Gym, decent, only one full power rack, yet three benches--hmm--

Bench

185x12
205x??
??????

Standing Overhead Press

[Form is better. I need to strengthen the front of my core though; I want it to be an overhead press, not an incline bench without a bench]

115x3
115x3
115x3
115x3
115x3

"Pudzianowski Press"

[Basically standing barbell overhead triceps extension. Anyone know the name for these? I saw Pudzianoski doing these in a video, and I know how important overhead ability is--this exercise really rules.]

65x7
65x6
65x6


Barbell Flyes

45'sx8
45'sx8
45'sx8

[Frederick Dawes]

18 July 2005

I haven't updated in a while; I hope I haven't lost any of my faithful readers.

Parallel Back Squat [PR for 3x12]

275x12
275x12
275x12

I used to squat to a bucket, but it left me hesitant without the bucket so I stopped using it. I used a rack with a mirror in front of it today to get perfect depth every time. I need to learn to do it by feel alone.

Conventional Overhand Deadlift

225x7
225x4 [Bar drop]
225x6

Barbell Curls

75x7
75x6
75x6

[Frederick Dawes]

Bench Press

225x5
225x5
225x5

Standing Overhead Press

95x10
115x6
115x4
135x1 [Push Press]

Standing Overhead Tricep Extension

65x12
65x10
75x6

Weighted Sit-ups

25x10

Notes

College Gym

I can't wait to get to a college gym!

Strength Imbalance

My upper body is weak relative to my posterior chain. Time to focus on weaknesses.

Calves

I'm thinking of the 'shock-bombing' strategy to bring up my calves...any suggestions or success stories?