View Full Version : The Road to an 1800 Raw Total
New log, with a huge goal. It's obviously a long term goal, but I'm in this for the long haul. My best totals are 1630 @ 242 and 1605 @ 220.
Short Term:
My next meet is going to be March 24th, I am weighing about 210 lbs at the moment and I am going to continue dieting until I am lean enough to start "bulking" again, so I will probably be competing @ 198. I would like to total over 1630 @ 198.
Training/diet starts back up tomorrow..I have been on vacation for the last week and didn't really follow my diet well the week before vacation since the meet just finished up.
Training will be like this for this training cycle:
Monday: Back
Wednesday: Heavy Bench/Upper
Friday: Squat/Deadlift/Lower
Sunday: Light Bench/Upper
I also will be doing cardio daily.
Seath308
12-26-11, 1:44 pm
Go Big Or Go Home! Stay focused, motivated and train smart. You fo that I bet you can conquer this 1800 pound total buy the end of 2012!
Go Big Or Go Home! Stay focused, motivated and train smart. You fo that I bet you can conquer this 1800 pound total buy the end of 2012!
Thanks Ben...glad to have the support of a lifter like you!
Today: Back
BB Rows-3x10 @ 225 lbs
Chin Ups-2x8, I called it here, for some reason chin ups give me some kind of neck pain and when it gets bad...it gets pretty bad
WG Lat Pulldowns-3x10
Seated Cable Rows-3x10
DB Shrugs SS Hammer Curls-3 supersets of 80x15 SS 30x10
Leg Raises-3x15
40 minutes treadmill, 3.3 mph
Justin Randal
12-26-11, 4:15 pm
Looking forward to the ride!
Do you have goals to conquer@ 198 or do you just want to be leaner? If the latter, Why don't you bulk and diet @ the same time?? It's not like you're dieting for a show. I'm sure lots of BB guys around the FORVM can show you how. 1800 should be more than attainable with a bit of mass!
Definitely subbed for this!
Looking forward to the ride!
Do you have goals to conquer@ 198 or do you just want to be leaner? If the latter, Why don't you bulk and diet @ the same time?? It's not like you're dieting for a show. I'm sure lots of BB guys around the FORVM can show you how. 1800 should be more than attainable with a bit of mass!
I just want to be leaner, and start to add weight from a lean base. When I try to bulk up at a higher bf % it just ends up looking sloppy, even with cleaner foods. I am carb cycling right now (working with Shelby Starnes actually) and he has been good with helping me keep my strength while dieting. I plan to bulk later in the Spring/early Summer.
Definitely subbed for this!
Glad to have you!
Subbed, gotta represent the Sunshine State...
C.Coronato
12-28-11, 11:55 am
1800 is serious brother! What are your single lifts at now?
1800 is serious brother! What are your single lifts at now?
At my last meet I went 620/400/585 (bad deadlift training up to the meet) @ 215 and the meet before I went 615/405/610 @ 242
Today: Heavy Bench
Bench-work up to 220x10,
add 80ish lbs of chain: 264x3, 286x3, 308x2 +1 miss
take off chains-3x5 @ 308 lbs
Incline DB Bench-3x15 @ 75 lbs
Straight Bar Pushdowns-1x15, 2x10
Spud Abs-1x15, 2x10
Was real out of it today, I gotta get back into a regular sleeping schedule again
I squatted light on Saturday, Friday my squat/DL training starts up again.
Today: Back and stuff
WG Lat Pulldowns-1x15, 3x10
Underhand Lat Pulldowns-3x10
1 Arm DB Rows-3x10 @ 140 lbs
CS DB Rows-3x10 @ 65 lbs
BB Shrugs-250x10, 3x10 @ 365 lbs
DB Curls-3x10 @ 35 lbs
Hanging Ab Raises-3x10
Prowler-4 trips high handle with 90 lbs
Today: Bench
Bench-319x3 (80%), 4x3@ 341 lbs (85%), 275x10, 275x10, 275x11 +1 miss (67.5%)
Incline DB Bench-2x10 @ 85 lbs, 65x20
V Bar Pushdowns-3x20
Hanging Ab Raises-3x15
I was 208 lbs yesterday.
Today: Squat/Deadlift
Squat-work up to 507x5
3.5 inch deficit deadlifts-work up to 503x1
Hanging Ab Raises-3x15
Today: Upper Accessory
Incline Close Grip Bench-185x10, 205x10, 225x10
DB Floor Press-3x10 @ 60 lbs ...this was too light, gotta go heavier next week
Seated Cable Chest Press- 3 sets
Cable Crossovers-3 sets
DB Shoulder Press-70x10 drop 40x15 drop 20x20
DB Lateral Raises-3x15 @ 25 lbs
Straight Bar Pushdowns-3 sets
Pushups-25,20,15
Today: Back
WG Lat Pulldowns-1x15, 3x10
Underhand Lat Pulldowns-1x10, 1x10 drop 1x15
1 Arm DB Rows (with the fat handle)-3x15 @ 95 lbs
BB Shrugs-154x20, 3x20 @ 264 lbs
BB Curls SS Hanging Ab Raises-95x10 SS 1x15, 3 supersets
Big Wides
01-09-12, 1:41 pm
I'm in for this.....boom is a serious dude and has a lot of fire under him which makes that 1800 very reachable
Looking forward to seeing you destroy old records!!
I'm in for this.....boom is a serious dude and has a lot of fire under him which makes that 1800 very reachable
Looking forward to seeing you destroy old records!!
Thanks guys
Today: Heavy Bench
Bench-135x15, 185x8, 225x6, 260x5, 300x5,320x5,320x5,320x5,300x5,260x8,240x10
Rope Pushdowns-4x20
Decline Sit ups-3x15
Walk/Run a mile
Today: Squats
Squats-553x2, 465x8
Leg Extensions-3x50
http://www.youtube.com/watch?v=q7SUiJfqMW0
I didn't pull today, my upper back was strained the entire time I was squatting/I also ran out of time. Going to finish up tomorrow with abs/prowler.
suicidegripme
01-13-12, 3:57 pm
In for this! Awesome to see some big numbers already!
In for this! Awesome to see some big numbers already!
Thanks!
Today: Abs/Prowler
Hanging Ab Raises-5x20
Prowler-10 trips w/ 90 lbs, 40 yard trips.
Today: Light Bench
Bench-185x6, 225x6, 260x6, 3x6 @ 280 lbs
DB Floor Press-3x10 @ 80 lbs
Cable Crossovers (low to high)-3x15
DB Lateral Raises-15x50, 30x20 drop 15x25
Pushups-20,20,50
Today: Deadlift
3.5" Deficit Deadlifts-3x5 @ 441 lbs
WG Lat Pulldowns-3x20
BB Shrugs-265x20, 265x20, 353x20
DB Hammer Curls-45x10, 25x20, 25x20
4 trips prowler w/ 180 lbs
mickmanley
01-16-12, 3:30 pm
heavy shit man
Tuesday: Hour or so walk
Wednesday: Bench
Bench-375x5, 297x4,318x4,340x2, 340x2, 340x2, 318x4, 297x4, 275x9
V Bar Pushdowns-3x50
Shitty bench day. Nothing felt right...it happens
Thursday: Hour or so walk
Friday: Squats
Box squats against 80ish lbs of chain-241x5, 297x5, 320x5, 3x5 @ 395 lbs
Leg Extensions-3x50
Going to finish up assistance tomorrow morning
bodyweight was 204.2 this morning
Today: Deadlift
Deadlift-single up to 545, 3x4 @ 455
BB Shrugs-135x10, 225x10, 315x10 for 3 sets
WG Lat Pulldowns-3 sets
I went up to Jacksonville today with a couple training partners to train with Team Samson (Brian Carroll, Adam Driggers, and Clint Smith). The five hour ride really had my legs/hips/back pretty tired and things were feeling off when pulling. I was going to double 545 but I got some familiar back pain so I stopped after 1 and went onto the back down sets. Even though I didn't hit any PRs or anything today, being there gave me some ideas for my next meet prep and I am looking forward to doing that. It's almost time to start gaining weight again too.
TigerAce01
01-26-12, 6:33 pm
I don't understand how there are folks on this board lifting half of what you are, but their threads are packed with people responding...intimidated perhaps?
Love seeing the progress brother!
-Ace
I don't understand how there are folks on this board lifting half of what you are, but their threads are packed with people responding...intimidated perhaps?
Love seeing the progress brother!
-Ace
haha, I have no idea...my log might be a bit boring? I don't know.
This is an awesome thread boom. Super strong lifts in here. Looking forward to reading about your progress and learning along the way as well!
TigerAce01
01-27-12, 7:59 am
haha, I have no idea...my log might be a bit boring? I don't know.
Yeah well, whatever it is, you're still lifting heavy shit. I don't know if you posted it in here, but what are your meet plans for this year?
-Ace
This is an awesome thread boom. Super strong lifts in here. Looking forward to reading about your progress and learning along the way as well!
Nice to have you..thanks
Yeah well, whatever it is, you're still lifting heavy shit. I don't know if you posted it in here, but what are your meet plans for this year?
-Ace
May 19th-A local raw united meet in Port Charlotte
September 15th-Clash for Cash in New Orleans
Possibly the SPF Outlaw meet in December in Tampa...it depends on when RUM in 2013 is.
TigerAce01
01-27-12, 1:42 pm
Nice...I want to go to the next RUM, so it would be awesome seeing you compete. Hell, you might be in the same weight class as Byrd...that mofo's squats are just insane...almost got 804 raw/sleeves. Which RAW United meet are you doing?
I plan on doing the RAW United UPF Challenge on July 21st...we'll see how much I weigh, but I'm aiming for 198, don't think I can get my lean mass high enough to go 220 by then.
-Ace
Nice...I want to go to the next RUM, so it would be awesome seeing you compete. Hell, you might be in the same weight class as Byrd...that mofo's squats are just insane...almost got 804 raw/sleeves. Which RAW United meet are you doing?
I plan on doing the RAW United UPF Challenge on July 21st...we'll see how much I weigh, but I'm aiming for 198, don't think I can get my lean mass high enough to go 220 by then.
-Ace
Yeah, I will be going as a 220 most likely, so yeah..I am going to be going to get blown out of the water by Byrd and others! I am doing the one in Port Charlotte, it's called "Dungeon Power Day" at the Dungeon gym. I did the UPF Challenge last June, it was a fun meet! Had my best meet ever at that meet actually.
Tuesday: Hour or so walk
Wednesday: Bench
Bench-375x5, 297x4,318x4,340x2, 340x2, 340x2, 318x4, 297x4, 275x9
V Bar Pushdowns-3x50
Shitty bench day. Nothing felt right...it happens
Thursday: Hour or so walk
Friday: Squats
Box squats against 80ish lbs of chain-241x5, 297x5, 320x5, 3x5 @ 395 lbs
Leg Extensions-3x50
Going to finish up assistance tomorrow morning
bodyweight was 204.2 this morning
Looking very strong! Good luck at your meet.
TigerAce01
01-28-12, 9:45 am
Yeah, I will be going as a 220 most likely, so yeah..I am going to be going to get blown out of the water by Byrd and others! I am doing the one in Port Charlotte, it's called "Dungeon Power Day" at the Dungeon gym. I did the UPF Challenge last June, it was a fun meet! Had my best meet ever at that meet actually.
Spero always runs good meets...just makes them fun, but with just enough competition to have the right atmosphere. I think I'll be doing Ironman No Belt, just because that's how I've been training other than the short Convict Pro wrist wraps. If I choose RAW, it will be for that reason, I have trouble keeping my wrists straight on the bench.
Maybe you could give me some advice though...my deadlifts have always been much stronger than all other lifts, and since I'm running Westside, I don't do actual deadlifts from the floor, and my squat numbers aren't strong enough to overload my body for the deadlift, so my pull has been stuck while all my other lifts are going up. It's not going down, but it has just remained the same. I think my weakness is my glutes, as I can see from my back rounding after I get above my knees. Any remedies?
-Ace
Looking very strong! Good luck at your meet.
Thanks man...16 weeks out now, hoping to hit 1700.
Spero always runs good meets...just makes them fun, but with just enough competition to have the right atmosphere. I think I'll be doing Ironman No Belt, just because that's how I've been training other than the short Convict Pro wrist wraps. If I choose RAW, it will be for that reason, I have trouble keeping my wrists straight on the bench.
Maybe you could give me some advice though...my deadlifts have always been much stronger than all other lifts, and since I'm running Westside, I don't do actual deadlifts from the floor, and my squat numbers aren't strong enough to overload my body for the deadlift, so my pull has been stuck while all my other lifts are going up. It's not going down, but it has just remained the same. I think my weakness is my glutes, as I can see from my back rounding after I get above my knees. Any remedies?
-Ace
Glute weaknesses will be fixed by simple things like glute ham raises or pullthroughs. Your westside programming may be off, check this out:
http://forum.bodybuilding.com/showthread.php?t=122954351
Just because it is westside does not mean you do never pull actual DLs from the floor.
Today: Deadlift
3.5" deficit deadlift-331x5, 375x5, 429x5
Deadlifts against 80ish lbs of chain-5x3 @ 375 lbs
BB Shrugs-245x20, 355x15 for 3 sets
WG Lat Pulldowns-3x15
Hanging Ab Raises-3x15
I am going to do two more weeks of deficit pulls, deload, then the rest of my 12 weeks of training will be based around regular deadlifting. I plan to keep the 5x3 deadlift against chains this whole training cycle as a secondary to see how it works out. Taking the past week off has done me pretty good I think, I am feeling way less beat up and the nagging tweaks seem to be gone.
Today: Bench
Bench-319x5
add 80ish lbs of chain-3x5 @ 255 lbs
Incline DB Bench-3x15 @ 75 lbs
Flat DB Pause Bench-3x10 @ 60 lbs
Pushdowns w/ light band-2x50
TigerAce01
02-01-12, 4:54 pm
319X5 is closer to my DL rep PR hahaha
Way to make my ass feel weak...
-Ace
Today: Squats
Squats-work up to 500x5
add 80 lbs of chain-375x5, 375x5, 375x10
Leg Extensions-3x50
Hanging Ab Raises-3x15
http://www.youtube.com/watch?v=EWM2lJ32YJE
Today: Arms
V Bar Pushdowns SS DB Hammer Curls-1x25 SS 30x15, 4 supersets
Straight Bar Pushdowns SS DB Curls-1x25 SS 30x10, 3 supersets
6 sets of wrist curls with barbell
Today: Delts/Cardio
DB Front Raises SS 45 lb plate raise-25x10 SS 1x15, 30x10 SS 1x15, 35x10 SS 1x15
DB Lateral Raises-20x20, 35x10, 35x10 drop 10x30
1 Arm DB Lateral Raises-3x15 @ 20 lbs
Cable Crossovers-3x15
30 minutes elliptical
Today: Deadlift
3.5" deficit deadlift-355x3, 399x3, 453x3
Deadlift against 80 lbs of chain-5x3 @ 377 lbs
BB Shrugs-265x20, 3x15 @ 365 lbs
WG Lat Pulldowns-3x10
One more week of deficits.
Good work in here Boom. The vids from previous sessions are super impressive!
mritter3
02-06-12, 6:34 pm
Putting in some killer sessions boom...solid!
gerrrfreak61
02-06-12, 7:40 pm
fucking great work in here, keep it up. I'll be following this
Thanks guys^^
Today: Bench
Bench-325x5
add 80ish lbs of chain-3x5 @ 250 lbs
Incline DB Bench-3x15 @ 75 lbs
Paused DB Bench-3x10 @ 60 lbs
Light Band Pushdown-2x50
I am going to start increasing my food intake on Friday/stop cutting. Getting tired of feeling like a weak pussy in the gym!
TigerAce01
02-09-12, 7:55 am
Getting tired of feeling like a weak pussy in the gym!
LMFAO!!!
-Ace
Today: Squats
Squats-work up to 551x1
add rev average bands-600x3
GHR SS Leg Extensions-bwx10 SS 110x25, 3 supersets
GHR Sit Ups-3x15
Bodyweight was 201.4 this morning...Hoping to get up to 220-225 for my meet. Plan was to just get some weight on my back today, gonna do something similar every other week for squats and just keep adding weight.
Yesterday: Prowler
5 trips w/ 2 plates
Today: Upper Body
Bench-225x10, 250x10, 185x20
Cable Flys-2x15, 1x a lot
Front DB Raises SS 1 Arm Cable Lateral Raises-25x10 SS 1x10, 3 supersets
Seated OH DB extension-3x15 @ 80 lbs
V Bar Pushdowns SS Rope Pushdowns-1x20 SS 1x20, 3 supersets
TigerAce01
02-13-12, 7:59 am
Damn, your weight really dropped eh? Well, if you're working with Shelby, I'm more than certain you're in good hands...planning on competing in the 220s?
-Ace
Damn, your weight really dropped eh? Well, if you're working with Shelby, I'm more than certain you're in good hands...planning on competing in the 220s?
-Ace
I'm not working with him anymore. On my own now. And yeah, 220s for sure.
TigerAce01
02-13-12, 4:12 pm
Were his methods not for you? Or just a parting of ways? I was considering employing his services, mainly for a recomp to be a really lean 198.
-Ace
Were his methods not for you? Or just a parting of ways? I was considering employing his services, mainly for a recomp to be a really lean 198.
-Ace
They were fine...it was just getting expensive. I'd recommend it!
Today: Back
WG Lat Pulldowns-1x15, 3x10
1 Arm DB Rows-3x15 @ 105 lbs
BB Shrugs-3x30 @ 135 lbs; 30 sec rest between sets
DB Rear Delt Flys-3x15 @ 20 lbs
Decline Sit Ups-3x10
30 min treadmill @ 3mph
Bodyweight was up to 212 last night after a weekend of non stop eating in Orlando.
Yesterday: Light Bench/Upper
Bench-3x5 @ 275 lbs
DB Bench SS Cable Crossovers-80x15 SS 1x15, 80x15 SS 1x15, 60x15 SS 1x15
DB Lateral Raises-3x20 @ 25 lbs
Rope Pushdowns SS V Bar Pushdowns-1x12 SS 1x20, 3 supersets
30 minutes elliptical
Today: Deadlift/Back
Deadlift-work up to 484x3
BB Rows-3x10 @ 220 lbs
WG Lat Pulldowns SS Underhand Lat Pulldowns-1x15 SS 1x15, 3 supersets
Deadlifts were obviously easy today, first time pulling in awhile + I felt like shit going into the workout so I took it easy. I originally planned today's working set to be 500...will be upping the weight each week
Yesterday: Traps and kinda cardio
BB Shrugs-3x15 @ 315 lbs
Seated DB Shrugs-35x20, 20, 50
I did 9 min on treadmill but had to leave early..planned on doing 30
Today: Bench
Bench-315x3
CGBP-3x5 @ 275 lbs
Straight Bar Pushdowns-1x20, 2x10, 1x20
DB Front Raises-3x15 @ 25 lbs
Easy day
Today: Biceps
DB Curls-25x10, 35x10, 25xi forgot, probably 15
DB Hammer Curls-40x10, 50x10 drop 25x15
Preacher Curls SS Cable Curls-65x10 SS 1x15, 3 supersets
Looking forward to squatting tomorrow, first time in awhile going into squat having decent sleep/diet the week of
Today: Squats
Squats-work up to 516x3
add 80 lbs of chain-3x3 @ 417
GHR SS Leg Extensions-3x15 of each, 3 supersets
GHR Sit Ups-3x15
Nice and easy today..felt good. Planning to go 525-530 next week for my triple
Today: Light Bench/Upper
Bench-3x5 @ 285 lbs
Incline DB Bench SS Cable Crossovers-80x10 SS 1x10, 3 supersets
DB Laterals-40x10 drop 30x15 drop 20x20
Seated Overhead DB Extensions-80x20, 80x20, 40x35
Rope Pushdowns-1x10 drop 1x15 drop 1x20
30 minutes elliptical
Been awhile since I have been in here. With all this cardio you must be about 3 weeks from your bodybuilding show, rbight?
Been awhile since I have been in here. With all this cardio you must be about 3 weeks from your bodybuilding show, rbight?
Just about!
Today: Deadlifts
Deadlift-work up to 500x3
3.5" block pulls-440x3, 460x3, 485x3
WG Lat Pulldowns-1x20, 2x10, 1x20
CS DB Rows-3x10 @ 60 lbs
GHR Sit Ups-3x15
Pulls felt nice and solid today...gonna bump my weight up on my triple to 515-520 next week
LegendKillerJosh
03-05-12, 3:05 pm
Wow just stumbled onto this, good stuff. 1800 raw is fantastic. I have the luxury of training at a place where 2400 totals don't even make the chalkboard of records. I'm looking to break 1400 raw very soon. What are your numbers looking like now?
Wow just stumbled onto this, good stuff. 1800 raw is fantastic. I have the luxury of training at a place where 2400 totals don't even make the chalkboard of records. I'm looking to break 1400 raw very soon. What are your numbers looking like now?
Right now my #s are similar to the "1605 @220" video in my sig. I dropped down to 201 after that meet, but I am back up to 215 right now. My bench may be a tad less than 400 now but it should be back to where it was shortly.
Yesterday: Random stuff
Traps, Rear Delts, 30 minutes elliptical
Today: Bench
Bench-330x3
CGBP-3x5 @ 275 lbs
DB Front Raises-35x10, 35x10 drop 15x20
V Bar Pushdowns-1x10, 1x10 drop 1x20
Decline Sit Ups-3x15
Today: Squats
Squats-work up to 527x3
add reverse average bands-593x1,637x1
GHR SS Leg Extensions-1x15 SS 1x25, 3 supersets
GHR Sit Ups-3x15
Every squat felt easy today
TigerAce01
03-09-12, 7:22 pm
Does it affect your training when you make everyone look like a pussy?
boom + weight = NOV FER SHER
-Ace
Does it affect your training when you make everyone look like a pussy?
boom + weight = NOV FER SHER
-Ace
lol, far from that!
Today: Light Bench
Bench-3x5 @ 295 lbs
Incline DB Bench-3x10 @ 90 lbs
I tried to do DB lateral raises but shoulders were achy from incline DB bench
Seated OH DB Extensions-3x10 @ 100 lbs
1 arm DB extensions-3x15 @ 25 lbs
Light bench at 3x5@295, damn impressive my friend
^^thanks man
Today: Deadlift
Deadlift-work up to 517x3
3.5" block pull-work up to 528x1
BB Rows SS WG Lat Pulldowns-154x20 SS 1x10, 154x20 SS 1x10, 220x10 SS 1x10
GHR Sit Ups-3x15
Today: Bench
Bench-341x2+ 1 miss, 330x3, 336x2 +1 miss
CGBP-3x5 @ 264
DB Front Raises-3x15 @ 30 lbs
Pushdowns-3x15
GHR Sit Ups-3x15
Today sucked...was not feeling it at all. My triceps were pretty sore from Sunday still, so I am going to readjust my light bench day a bit to prevent that next week to see if that was the problem
Today: Squats
Squat-work up to 530x3
GHR SS Leg Extensions-1x15 SS 1x20, 3 supersets
GHR Sit Ups-3x15
Didn't have access to chains today as I squatted at another gym..that's what I planned as a secondary movement. Oh well. I also should have done 535 instead of 530 today..will probably do 540-545 next week as a triple then move onto doubles..5 weeks from now is when I test my squat max with D TAPS!!!
Today: Light Bench
Bench-3x10 @ 275 lbs, 185x27
Cable Crossovers-3x15
1 Arm Cable Side Raises-3x15
Pushdowns-3x20
30 minutes elliptical
Today: Back
WG Lat Pulldowns-1x20, 1x15, 1x10
V Bar Lat Pulldowns-3x10
Underhand Lat Pulldown-3x10
1 Arm DB Rows-3x15 @ 90 lbs
GHR-3x15
GHR Sit Ups-3x15
Yesterday: Random Stuff
DB Shrugs-55x15, 75x15, 100x15, 100x15 drop 40ishxa lot
Seated DB Shrugs-3x30 @ 25 lbs, took around 10 seconds rest between sets
Leg Press Calve Raises-200x25, 400x20, 400x20 drop 200x20
Seated Calve Raise-4 sets...a lot of reps
10 min treadmill, 20 min elliptical
Today: Arms
CGBP SS BB Curls-225x15 SS 95x10, 275x10 SS 95x10, 300x4 SS 95x10 ...would have done a 5th rep but no spot and my arms were jello so I was worried/didn't wanna die
Skullcrushers SS 1 Arm Preacher Curls-105x10 SS 25x10, 105x10 SS 35x10, 105x10 SS 35x10
Pushdowns SS DB Hammer Curls-1x15 SS 30x10, 1x10 SS 30x10, 1x10 SS 30x10
Due to scheduling/school stuff/always wanting to have an arm day/not being able to bench at my regular gym because of school, I am going to be doing arms Wednesdays and Heavy Bench Sundays.
Justin Randal
03-21-12, 2:08 pm
Looking good in here. When's the next meet?
How often do you wrap your knees for squat days?
Looking good in here. When's the next meet?
May 19th!
How often do you wrap your knees for squat days?
Never.
May 19th!
Never.
So you only wrap your knees when you are coming up on a meet?
So you only wrap your knees when you are coming up on a meet?
No, I never wear knee wraps at all. I don't compete in knee wraps so there is no reason for me to train in them, although I am considering doing a meet with knee wraps later on in the year depending on which meet I decide to do.
TigerAce01
03-22-12, 10:50 pm
I can see your squat going up 75lbs at least if you learn knee wraps well. I absolutely love wraps, but what fed allows them for RAW competition around here?
-Ace
Alright. I could have sworn I have seen you squat in wraps, guess not.
Do you ever wear rehbands or any knee support?
I can see your squat going up 75lbs at least if you learn knee wraps well. I absolutely love wraps, but what fed allows them for RAW competition around here?
-Ace
APA and SPF are the ones I know of that come to Florida.
Alright. I could have sworn I have seen you squat in wraps, guess not.
Do you ever wear rehbands or any knee support?
I competed in October 2009 with knee wraps once, that's it. I was still a 198er/not very strong yet:
http://www.youtube.com/watch?v=fPtCO04uZxQ&list=UUYZCXAb_LP_03P_sYHHyGDQ&index=14&feature=plcp
I wear rehbands.
Today: Squats
Squats-Work up to 575x2
add reverse average bands-665x1, 709x1
That's it...cut assistance out because I am leaving for Lakeland tonight for BDs Mongolian Grill, Coldstone, and a WWE house show.... winning
Today: Bench
Bench-work up to 385x1, 315x3 paused, 295x5 paused, 275x10
Incline DB Bench-80x10, 90x10 drop 40x20
DB Lateral Raises-3x20 @ 25 lbs
OH DB Extensions-90x10, 100x10, 100x10
30 minutes elliptical
Today: Squats
Squats-Work up to 575x2
add reverse average bands-665x1, 709x1
That's it...cut assistance out because I am leaving for Lakeland tonight for BDs Mongolian Grill, Coldstone, and a WWE house show.... winning
I know that area allllll to well...
Lakeland that is, not your disgusting Squat numbers....
Today: Deadlift
Deadlift-555x2, 511x3
added 3.5" block-I did one rep @ 445 to warm up but I was getting some cramp in my abs so I just called it. I don't like block pulls anyways.
WG Lat Pulldowns-5x20
GHR-3x10
Strong work Boom.
Curious, how do you feel about front squatting and overhead pressing?
Strong work Boom.
Curious, how do you feel about front squatting and overhead pressing?
My opinion based on my own experiences: they do not help the powerlifts.
So basically, if I do them, it's more for "bodybuilding purposes" or just because I feel like doing them, but I do not expect them to help me squat, bench, or deadlift more.
Today: Deadlift
Deadlift-555x2, 511x3
added 3.5" block-I did one rep @ 445 to warm up but I was getting some cramp in my abs so I just called it. I don't like block pulls anyways.
WG Lat Pulldowns-5x20
GHR-3x10
Video from today:
http://www.youtube.com/watch?v=XvcCwjdzpkc&feature=share
Today: Squats
Squats-work up to 584x2
GHR SS Leg Extensions-1x10 SS 1x50, 3 supersets
off to Miami for wrestlemania!
video to come later this weekend
http://www.youtube.com/watch?v=tT48nuZjevg&list=UU1hwRFTLj3XpRXbrAjx__gQ&index=4&feature=plcp
Your gross strong. Just thought you should know.
Your gross strong. Just thought you should know.
Thanks...although I have a long way to go to be where I want to be!
TigerAce01
04-03-12, 10:57 am
Thanks...although I have a long way to go to be where I want to be!
Don't we all? Matt Kroc said it's a necessity to have a true hatred for where you are in your training in order to succeed.
-Ace
Thanks...although I have a long way to go to be where I want to be!
What federation are you competing in?
What federation are you competing in?
I compete in whatever is around my area when I want to do a meet. My next meet will be Raw United though.
I compete in whatever is around my area when I want to do a meet. My next meet will be Raw United though.
Nice!Good luck at your meet. I am getting ready for one too.
Today: Triceps/Back/Biceps
CGBP-135x10, 225x5, 275x5, 315x5, 275x10
Seated OH DB Extensions-75x15, 105x10, 50x30
Rope Pushdowns-3x15
Plate Loaded Hammer Strength Row-90x20, 180x15, 230x12, 270x10
WG Lat Pulldowns- 2x10, 1x10 drop 1x15
Seated Cable Row-2x15, 1x15 drop 1x20
DB Curls-3x10 @ 25 lbs
DB Hammer Curls-3x10 @ 25 lbs
I just did a bit of everything today as I missed my bench workout on Sunday and my deadlift workout on Monday due to being out of town and stuff. No lifting for me until Friday squats..hoping for 600x2
rob_in_korea
04-03-12, 10:32 pm
Sorry I am very late to the party boom. Sick workouts!
-Rob
Today: Squats
Squats-work up to 603x2
add rev average bands-724x1
http://www.youtube.com/watch?v=KfddbcVC-mA&list=UU1hwRFTLj3XpRXbrAjx__gQ&index=7&feature=plcp
http://www.youtube.com/watch?v=KfddbcVC-mA&list=UU1hwRFTLj3XpRXbrAjx__gQ&index=7&feature=plcp
another vid all edited together:
http://www.youtube.com/watch?v=Vfs3cUJETFo&list=UU1hwRFTLj3XpRXbrAjx__gQ&index=1&feature=plcp
Mizzarler
04-07-12, 12:56 pm
DAT SQUATTTTT...incredible lifting in here boom , your a real inspiration, looking lean too
Justin Randal
04-07-12, 1:31 pm
Very strong Boom!! When do you plan to take another crack @ 1800 homie??
DAT SQUATTTTT...incredible lifting in here boom , your a real inspiration, looking lean too
Thanks man...I'm not really lean right now actually, I was down to 201 at one point!
Very strong Boom!! When do you plan to take another crack @ 1800 homie??
Thanks. And I am nowhere close to 1800 yet haha, maybe late next year. I would like to get 1700 though on May 19th.
Today: Bench
Bench-365x3, 315x8, 275x8
Cable Crossovers SS Seated Cable Chest Press-1x15 SS 1x15, 2 supersets
DB Lateral Raises-5x10 @ 30 lbs
V Bar Pushdowns-1x50, 1x30, 1x20
That gym looks familiar... Nice Squats big dog...
That gym looks familiar... Nice Squats big dog...
haha, it's just my training partner's garage! Thanks though
Week recap:
Monday: Deadlift
I worked up to 588xmiss..I was fried/real beat up, probably from the previous squat workout, I shouldn't have even tried going near my max, it was dumb of me.
Some back stuff
Tuesday: Kind of triceps..
CGBP-Tweaked my shoulder on 315x5 CGBP, then did 30 or so minutes of cardio. Fail day.
Friday: I didn't squat...took it off, was feeling beat up/out of it so figured I needed to deload.
and back to normal stuff:
Today: Bench
Bench-work up to 405x1
Paused DB Bench-85x10, 100x10, 50x20
DB Lateral Raises-3x15 @ 30 lbs
Seated OH DB Extensions-3x15 @ 80 lbs
V Bar Pushdowns-3x20
...very surprised I benched 405 today. I had no plan going in at all, I was running on 5 hours of sleep after many drinks that I can buy now since I am 21...also only had beef jerky last night at 6 PM until 10 AM this morning So it made me happy that I was able to get that bench in under some ****ty circumstances.
Feels great hitting pr's when your nowhere near 100%.. Was there myself yesterday.. Strong work Boom. Got some catching up to do in that department..
haha, it's just my training partner's garage! Thanks though
Ya I have seen his vids on EFS, he's a pretty strong dude... I'm pretty familiar with that area, I lived in the Rotunda, when I played Pro Ball down there...
Feels great hitting pr's when your nowhere near 100%.. Was there myself yesterday.. Strong work Boom. Got some catching up to do in that department..
Thanks man, it wasn't a PR though, it actually tied it! Next week I am going to go for 415 though, which will be a 10 lb PR. I will probably get a vid too
Ya I have seen his vids on EFS, he's a pretty strong dude... I'm pretty familiar with that area, I lived in the Rotunda, when I played Pro Ball down there...
Yes he is, and a great training partner! And that's cool, Rotunda is pretty close to me (North Port)
Today: Back
WG Lat Pulldowns-1x20,4x10
1 Arm DB Rows-3x15 @ 140 lbs
DB Shrugs-3x20 @ 90 lbs
Leg Curls-1x20, 3x15
GHR Sit Ups-3x15
Today: Arms
CGBP SS Seated DB Curls-225x15 SS 25x10, 225x15 SS 25x10, 225x10 SS 25x10
Rope Pushdowns SS DB Hammer Curls (no rest in between anything)-1x20 SS 30x10, 3 supersets
Concentration Curls-2x10 per arm@ 25 lbs
Did this in 20 minutes.
Time to rest up for Friday, going to Georgia for UFC 145 this Saturday, but I will be meeting up with a couple of friends from another forum on Friday at Quest gym to test my squat. Shooting for 650.
Been slacking for the past week:
Friday I went to Quest gym in Georgia the day before UFC 145..squatted 635. Was hoping for 650 but it was "one of those days"..pretty sure it had to do with 8 hour drive the night before/lack of food/4 hours of sleep/any other excuse I can think of.
Sunday I went to LA fitness in Atlanta to bench, strained my pec on 410...feels good now.
Monday I skipped lifting, I was exhausted.
Wednesday I didn't bench, I just did cable tricep stuff.
Today: Squats
Squats-work up to 572x3
Leg Extensions-3x30
GHR Sit Ups-3x15
Felt good with 572x3, I was pretty fatigued going into the workout due to some late night GPP last night. Today I decided to do the % for a triple my training partners and I do based off of our max(ish) lifts, and it was based off of 650 today, so I felt good since 650 is the squat I want to get next week.
Video:
http://www.youtube.com/watch?v=ZAHJzgrBhIc&list=UUYZCXAb_LP_03P_sYHHyGDQ&index=1&feature=plcp
Big Wides
04-27-12, 4:46 pm
Today: Squats
Squats-work up to 572x3
Leg Extensions-3x30
GHR Sit Ups-3x15
Felt good with 572x3, I was pretty fatigued going into the workout due to some late night GPP last night. Today I decided to do the % for a triple my training partners and I do based off of our max(ish) lifts, and it was based off of 650 today, so I felt good since 650 is the squat I want to get next week.
Video:
http://www.youtube.com/watch?v=ZAHJzgrBhIc&list=UUYZCXAb_LP_03P_sYHHyGDQ&index=1&feature=plcp
Good shit boom!
Training looks solid, when are you competing next?
Sick sessions boom!
Good shit boom!
Training looks solid, when are you competing next?
Thanks guys!...and Polk, May 19th.
Thanks guys!...and Polk, May 19th.
Where at?
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Identity.
Thanks man, any tips on how to improve my deadlift?
Where at?
Port Charlotte.
TigerAce01
04-29-12, 12:11 am
Thanks man, any tips on how to improve my deadlift?
.
Dude, that guy's words are just so...inspirational. I wish he would post on my log.
-Ace
Today: Deadlifts
Deadlifts-550x1, 575x1, 600x1,
add reverse strong bands-single up to 618x1
Leg Extensions-3x30
Leg Curls-15,10,10
Video from today's workout:
http://www.youtube.com/watch?v=hURXS2xF-Qo
Gonna do upper back work after benching on Wednesday. Hoping my pec feels good to bench Wednesday...
Port Charlotte.
Nice, I am going to probably compete @ the 1st of October, will be making a run @ an Elite total then... Hopefully...
Nice, I am going to probably compete @ the 1st of October, will be making a run @ an Elite total then... Hopefully...
Nice, which meet?
Nice, which meet?
Haven't decided, don't care... Just wanna go 550/325/680/1555 @ 220...
Today: Bench
Bench- warm up to 376x1, 400x1, 415x1, 376x3
Light Band Pushdowns-3x30
CS DB Rows SS WG Lat Pulldowns- 1x10 SS 1x10, 3 supersets
http://www.youtube.com/watch?v=mAWU_9cP90s
That's fucking strong. Are you gonna be in the 220s for your upcoming meet?
That's fucking strong. Are you gonna be in the 220s for your upcoming meet?
Thanks, and yes!
TigerAce01
05-02-12, 8:15 pm
Meh, just 100lbs off...the wrist wraps add a lot and the belt just lifts it for you anyway!! hahaha
Strong shit bro
-Ace
Meh, just 100lbs off...the wrist wraps add a lot and the belt just lifts it for you anyway!! hahaha
Strong shit bro
-Ace
Haha, it's funny...the way I hold the bar on squats, I probably could not survive a squat workout without them. I put them on starting at the sets after the bar!
Today: Squats
Squats-work up to 619x1, 652x1
add reverse average bands-731x1
Happy about today. 645-650 will be my 2nd attempt, unless I end up barely getting my opener on meet day.
http://www.youtube.com/watch?v=9B1iBkfD900
T o m m Y
05-04-12, 2:40 pm
yeah i would be happy! made that look easy man.. solid work.
yeah i would be happy! made that look easy man.. solid work.
Thanks man...was a good day. Looking forward to the meet.
T o m m Y
05-04-12, 3:35 pm
198 wt class?
Did not realize I could embed vids:
http://www.youtube.com/watch?v=9B1iBkfD900
TigerAce01
05-06-12, 11:09 am
Haha, it's funny...the way I hold the bar on squats, I probably could not survive a squat workout without them. I put them on starting at the sets after the bar!
To be honest, I've had to work harder on holding the bar without wraps on squats moreso than on bench! I really had to work on my elbow placement, and I found the big difference to be wraps/no wraps was that my elbows need to be higher without wraps in order to get a good grip and and be able to pull on the bar. If I have low tight elbows, my wrists feel like they're breaking.
-Ace
Today: Deadlifts
Deadlift-work up to 555x1
WG Lat Pulldowns-3x15
Hanging Ab Raises-3x15
555 is my opener. Last day of training for the meet is Wednesday...can't wait for the 10 day rest.
smoothballer
05-09-12, 7:46 am
Saw your vid up on Powerlifting Watch. Mad props bro.
Where and what time is this meet? I think I might come watch...
Did not realize I could embed vids:
http://www.youtube.com/watch?v=9B1iBkfD900
Sick!
Yeah, we just found the code for the vids in the backoffice. It should be activated and good to go now!
Saw your vid up on Powerlifting Watch. Mad props bro.
Thanks man!
Where and what time is this meet? I think I might come watch...
Port Charlotte, at the Dungeon Gym. Just to let you know, if you go, it would be a very short meet. Lifting starts at 10 and I would not be surprised to see it end by 1:30-2:00, as it is only a one flight meet with 14 lifters.
Sick!
Yeah, we just found the code for the vids in the backoffice. It should be activated and good to go now!
Thanks J-Dawg...I like the feature!
Today: Bench
Pause Bench-376x1, 398x1, 354x3
CS DB Rows-5x15 @ 50 lbs
WG Lat Pulldowns-3x20
Light Band Pushdowns-3x30
375-380 will be my opener, 400, 405, 410 will be my 2nd..we will see. Would love to end with 420-425. Training will be shut down until the meet. I might do some very light DB work on Sunday.
Port Charlotte, at the Dungeon Gym. Just to let you know, if you go, it would be a very short meet. Lifting starts at 10 and I would not be surprised to see it end by 1:30-2:00, as it is
My best friend was thinking about buying that gym, but it didn't work out...
OK, it is a week from Sunday?
My best friend was thinking about buying that gym, but it didn't work out...
OK, it is a week from Sunday?
Where is he from?
And a week from Saturday.
Ballpark plan for next week meet:
Squat: Going to open with 600, and if that is as easy as it should be, I will jump to 650, then 675+ (probably just 675 to play it safe)
Bench: 380/410/420-425.
Deadlift: 555-560 to open, and if I am doing well up to this point (getting my 3rd attempts on squat and bench), I will pull whatever I need to to get the total I want of 1700. Assuming that goes well, I am going to go 615-630.
I just want 1700. That's the goal.
Weighed in at 220, had 10 days to rest, now I just have the meet to do tomorrow.
Lookin forward to your results Boom! Good luck!
T o m m Y
05-18-12, 6:16 pm
Lookin forward to your results Boom! Good luck!
x2! kill it!
Kill it man... Not gonna make it, something came up...
Meet Report:
weighed in at 220 lbs
Squat:
600...worst lift of the day, too bad I don't have video to show how dumb it looked. I went down all weird, paused, went down some more, and came up with it
640
675
Bench:
380
410
425
Deadlift:
560
600 (for 1700)
630
1730 @ 220 lbs
I went into this meet really wanting 1700...very happy with my numbers today. I still have a lot of room for improvement, I have some things in mind for my upcoming training to try out for my deadlift. I am getting tired of squatting 40-50 more pounds than my deadlift.
http://www.youtube.com/watch?v=o33WgwPf0Kw
Boom, phenomenal job man! Almost speechless. I have known you on here for a few years now and your lifts have always blown my mind. That bench has seriously gone up! Have you thought about getting into some knee wraps? Still compete raw, but your squat would be up around 740!
TigerAce01
05-19-12, 6:55 pm
That makes you quite a bit past Elite status right boom?!?!?!
BADASS
-Ace
That makes you quite a bit past Elite status right boom?!?!?!
BADASS
-Ace
220 Elite total is 1550...
220 Elite total is 1550...
Yaaa man, 1551 is the number... Hell of a day man, congrats...
Thanks everybody, time to start pushing for 1800...striving to hit that in January at Raw Unity
Phil800101
05-21-12, 7:29 pm
How did I miss this? Subbed.
How did I miss this? Subbed.
Glad to have ya!
T o m m Y
05-21-12, 11:48 pm
Thanks everybody, time to start pushing for 1800...striving to hit that in January at Raw Unity
awsome!!
you gonna stay around 220 till then or gain a lil bit of weight?
Meet Report:
weighed in at 220 lbs
Squat:
600...worst lift of the day, too bad I don't have video to show how dumb it looked. I went down all weird, paused, went down some more, and came up with it
640
675
Bench:
380
410
425
Deadlift:
560
600 (for 1700)
630
1730 @ 220 lbs
I went into this meet really wanting 1700...very happy with my numbers today. I still have a lot of room for improvement, I have some things in mind for my upcoming training to try out for my deadlift. I am getting tired of squatting 40-50 more pounds than my deadlift.
http://www.youtube.com/watch?v=o33WgwPf0Kw
awsome!!
you gonna stay around 220 till then or gain a lil bit of weight?
I don't know to be honest...I'm going to compete at Raw Unity @ 220 so I won't get any heavier than 230 or so.
TigerAce01
05-22-12, 9:46 pm
Hey brother, you thinking about going to the July 21st RAW United event? I'd love to hang out and talk shop! Of course, you won't need to help with gear haha
-Ace
Hey brother, you thinking about going to the July 21st RAW United event? I'd love to hang out and talk shop! Of course, you won't need to help with gear haha
-Ace
I doubt I will be up there, it's a 3 hour haul for me and with work and stuff I might not have the time.
Today: Bench
Bench-155x15, 155x15, 220x10, 265x10, 310x8 +1 miss at lockout
DB Shoulder Press-3x20 @ 40 lbs
WG Lat Pulldowns-3x20
Light Band Pushdowns-3x30
Hanging Ab Raises-3x15
I took very short time in between the bench sets, I was smoked by the 310 set. Obviously could get 10+ if I didn't do so many reps beforehand. I am going to get back to "real training" starting Sunday.
Some future training notes:
I am going to spend some time doing lots of volume on the bench for awhile, higher reps, more sets, etc. I am going to work up to semi heavy/heavy sets though so I can still get weight in my hands.
Another thing for my upcoming training will be a big increase in upper back work, I am going to hit my upper back hard on Mondays (deadlift day), then do 6 sets of upper back on Wednesday and Friday.
Going to be running 5/3/1 for my deadlift for around 5 waves, so around 20 weeks.
For squats I will be starting out doing 5s for awhile, and I will be focusing on using chains/reverse bands/good mornings as a secondary movement for quite some time.
Today: Bench Accessory
CG 2 Board Bench-225x5, 255x5, 290x15
DB Bench-3x15 @ 75 lbs, 1 min rest between sets
Skullcrushers-3x10 @ 105 lbs
DB Side Raises-3x15 @ 30 lbs
30 minutes elliptical
TigerAce01
05-27-12, 1:33 pm
I doubt I will be up there, it's a 3 hour haul for me and with work and stuff I might not have the time.
Didn't know it was 3 hours!! Well, hopefully we'll cross paths again one of these days...
-Ace
Today: 5/3/1 Deadlift, week 1, wave 1
Deadlift-376x5,429x5, 484x8
3.5" Deficit Deads-3x5 @ 376 lbs
1 Arm DB Rows-3x10 @ 140 lbs
Leg Extensions SS Hanging Ab Raises-3x20 SS 3x15
http://www.youtube.com/watch?v=lVZnCsEn3Xs
That workout was way harder then it looks on paper.
^^Next time!
Today: Bench
Bench-154x15, 154x15, 220x5, 264x5, 308x5, 352x7, 374x3, 308x10
add 80 lbs of chain: 220x10, 10, 8
DB Shoulder Press-60x10, 60x10 drop 30x10
CS DB Rows SS WG Lat Pulldowns-60x10 SS 1x15, 3 supersets
Light Band Pushdowns SS Hanging Ab Raises-1x25 SS 1x15, 3 supersets
Today: 5/3/1 Squats, Wave 1, Week 1
Squats-barx20, 175x10, 175x10, 241x5, 329x5, 373x5, 429x5, 483x10
Good Mornings-3x5 @ 285 lbs
WG Lat Pulldowns SS Leg Extensions-1x20 SS 1x15, 3 supersets
Hanging Ab Raises
Doing 5/3/1 for squats now as well for a bit. I will be doing reverse band squats as a secondary every 3rd week before the deload so I can get heavier weight on my back . Starting with a 85% training max as I think I will burn out too quick with 90% of 675, as I suck at squat reps at the moment.
http://www.youtube.com/watch?v=RPqi9dzLJ90
Just when I was feeling good about my 455x8! STRONG WORK J!
Says he sucks at reps, yet bangs damn near 5 bills for 10...
Just when I was feeling good about my 455x8! STRONG WORK J!
Says he sucks at reps, yet bangs damn near 5 bills for 10...
Thanks guys. My goal is 500x10 at the end of this long 5/3/1 run I plan to do before I start prepping for my next meet.
Today: Bench Accessory
CG 2 board bench-did 2x10 @ 135 and 225x5 with no boards, then 245x3, 275x3, 305x10
DB Bench-3x15 @ 75 lbs
Skullcrushers-3x10 @ 115 lbs
DB Shoulder Raise-3x15 @ 30 lbs
30 minutes elliptical
Left a few reps in the tank on my main 531 set today, as I did last week with the 290. Looking at this weeks workouts I think I need a bit more tricep work so I will be throwing in 3 extra sets of triceps on both my bench and bench accessory day.
Today: Deadlifts
Deadlift-154x10, 154x10, 264x5, 330x5, 396x3, 451x3, 511x7
3.5" Deficit Deads-3x5 @ 396 lbs
BB Rows-3x20 @ 154 lbs
Leg Extensions SS Hanging Ab Raises-1x25 SS 1x15
http://www.youtube.com/watch?v=24lsXAtuGls
Great work in here boom. Keep the vids coming. Seeing you those large weights for higher reps is awesome!
Great work in here boom. Keep the vids coming. Seeing you those large weights for higher reps is awesome!
Thanks J-Dawg...I will try and get videos up as often as I can. Trying to keep the log interesting!
It's been awhile since posting..been lazy..been lifting though. Been dealing with some tweaks in pec and ?groin? area so I have been working around that. Went on vacation for a week near the end of June too.
Today: Bench
Bench-135x10, 135x10, 225x5, 275x5, 305x10, 5x10 @ 225
DB Shoulder Press-75x10, 80x10, 85x6
DB Lateral Raises-30x15, 30x15, 35x15
45 lb Front Raises-3x20
V Bar Pushdowns-20,15,10
Today: Back/Legs
1 Arm DB Rows-3x20 @ 105 lbs
Seated Wide Cable Rows-3x10
Seated Narrow Cable Rows-3x10
WG Lat Pulldowns-3x10
Leg Extensions SS Laying Leg Curls-1x20 SS 1x20, 3 supersets
...laying leg curls are hard.
Today: Arms/Back
V Bar Pushdowns SS DB Curls-1x25 SS 25x15, 1x25 SS 30x15, 1x10 SS 35x10, 1x10 SS 40x10
Rope Pushdowns SS DB Hammer Curls-1x20 SS 40x10, 3 supersets
Seated Machine Pushdowns SS 1 Arm Preacher Curls-1x15 SS 1x10, 3 supersets. weights on the curls were 25, 30, 35
WG Lat Pulldowns-5x20
mritter3
07-05-12, 6:18 pm
Putting in some sick work boom!
Catch up time:
Friday: Squat disaster. Went into the YMCA for a squat workout that I had 45 minutes to complete so I could go see Spiderman in IMAX in Sarasota. I stopped at 365 I think..the bar I ended up with sucked and it kept rolling in my hands and stuff like that and I had to go so I didn't even bother stripping the plates and waiting for another bar.
Sunday: Bench
Bench-135x10, 135x10, 225x10, 260x3, 295x3, 330x6, 5x10 @ 250 lbs
V Bar Pushdowns-3x10
Not bad considering the night full of lots of beer previous to this training session. I couldn't do any shoulder work like planned..my shoulder was screwed up from the bar on Friday. Feels a little better now.
Monday: Deadlift/Back
Deadlift- singled up to 585x1
1 Arm DB Rows-3x20 @ 100 lbs
WG Lat Pulldowns-3x10
WG Seated Cable Rows-3x10
The plan was to just deadlift to a kinda heavy single today considering I haven't pulled in awhile. Had to train at the YMCA again yesterday but my friend there brought his deadlift bar so I didn't have any equipment issues.
My training is going to be rough until 2013....going to have to train at the commercial gym more due to a 2nd job/school/stuff.
Today: Arms/Back/Abs
Seated OH DB Extension SS DB Curls-70x10 SS 30x10, 70x10 SS 35x10, 70x10 SS 45x10 (I had to go light on the extensions...elbows have been hurting on these movements)
Rope Pushdown SS DB Hammer Curls-1x15 SS 40x10, 1x15 SS 50x10, 1x15 SS 60x10
V Bar Pushdowns SS Preacher Curls-1x15 SS 65x10, 3 supersets
Standing Face Pulls-5x20
Kneeling Rope Crunches-3x15
Decline Sit Ups-3x15
Catch up time again (man I need to be more consistent with this)
Friday: Squats
Squats-work up to 548x1, 504x5
GHR SS Leg Extensions-bwx10 SS 1x20 ,3 supersets
WG Lat Pulldowns-2x20, 3x10
The idea was to just squat an easy sub max single today since I haven't had a real squat workout/weight on my back in a long time. My nagging hamstring/knee/some other thing around my groin didn't flare up, so it was a good sign. Squats are going to be odd, I can only get with my training partners every other week for squats so I might work something out where that week is a heavier week, and the other week is sets of 5 or something. I don't know yet...suggestions? (even though I will probably not follow them, I like ideas)
Sunday: Bench
Bench-135x15, 135x15, 225x10, 255x5, 295x3, 345x3, 3x10 @ 275
1 Arm Cable Shoulder Raises-3x15 per arm
Seated Machine Tricep Pushdown-3x20
V Bar Pushdowns-3x15
I think that's it...I might be missing something. I am having trouble doing any shoulder accessory work, I tweaked my shoulder during that squat disaster last week and it's still not healed. The cable raises are the only thing that doesn't bother it. Also not sure why I stopped at 3 with 345, I left some in the tank. It's obvious I did 5/3/1 with some "boring but big" stuff afterwards for the past 3 weeks (one wave)...I don't like it. I will be benching on my own for probably the rest of 2012, so I think I am going to give my bench a run with some conjugate method training.
Today: Back/Legs/Abs
WG Lat Pulldowns-3x10
Seated WG Cable Rows-3x10
Hammer Strength Iso Row-3x10 @ 3 plates per side
Seated Face Pulls-3x15
Leg Press-518x20, 718x15, 898x10
Decline Sit Ups-3x15
I trained at the Y today (will be doing this on Mondays for another 5 or 6 weeks because of class), and my friend there couldn't make it so I didn't end up pulling. I didn't really mind though because the night before the back of my neck/left trap area started tensing up and feeling like it was going to spasm (I used to get neck spasms here and there and they are the worst thing ever) so that area was pretty sore this morning. Pulling probably would have made it worse.
Today: BJJ
Warm Up:
Run
50 push ups
Run
50 Heel Ups (some ab thing where you extend your legs all the way in the air and bring that back down straight in front of you)
Run
Sprawl and 10 Knee Jumps
Run
Sprawl and 10 Knee Jumps
Run
Mountain Climbers
Run
30 heel ups
Run
Superman
Run
Some drill where you balance yourself on one leg/one arm and keep switching
Run
20 push ups
Run
I think that is all.
Drilled a guard pass. Drilled side mount/staying there. Drilled side mount escapes. Drilled side mount to mount to arm triangle choke.
Four five minute rounds of grappling with 30 seconds between rounds.
Today: RE Bench/Upper
Bench-135x15, 135x15, 225x10, 275x8,7,6 <<<<no more RE for now on, will be doing DE. The push ups/grappling last night had my chest/shoulders sore as shit before I even went in the gym today, I was very fatigued. The plan was 3x8 @ 275 lol
Circuit:
Incline DB Bench (60,60,45), Seated Cable Rows, DB Lateral Raise(25,25,20), Seated Machine Pushdowns-3 circuits, 1 minute rest between circuits. 15 reps each movement.
Circuit:
OH DB Extension (70), WG Lat Pulldowns, Bent Over DB Laterals (20)-3 circuits, 1 minute rest between circuits. 15 reps each movement.
Decline Sit Ups-3x15
Stretched
Today: Conditioning
...I went and did a spin class with my Mom and my girlfriend.
Ok. Have at it.
^^^also I forgot:
DB Curls-3x20 @ 25 lbs
DB Hammer Curls-3x10 @ 40 lbs
Today: Squats
Squats: barx15, 170x10 ...rest are paused squats: 170x5, 231x3, 280x3, 346x3, 412x3, 456x3, 478x3
GHR SS Leg Extensions (no rest between anything)- BWx15 SS 1x25, 3 supersets
Hanging Ab Raises SS WG Lat Pulldowns (no rest again)-BWx15 SS 1x20, BWx15 SS 1x15, BWx15 SS 1x10 drop 1x10 drop 1x10
First time ever doing pause squats so I just worked up to a pretty moderate triple. Since I will be squatting alone every other week I am going to attempt and do pause squats.
Can't wait to have a complete rest day tomorrow (with the exception of working two easy jobs)
C.Coronato
07-20-12, 11:54 am
How close are we to that 1800 raw??
Today: Conditioning
...I went and did a spin class with my Mom and my girlfriend.
Ok. Have at it.
Spinning is no joke! How long was the class? How'd ya feel afterwards?
How close are we to that 1800 raw??
haha, I am not competing again until the Raw Unity meet on February 23-24. So I guess we will see then..but I am confident I will break 1800 at that meet @220.
Spinning is no joke! How long was the class? How'd ya feel afterwards?
It was about 45 minutes, and I felt pretty good afterwards..it was a good workout. There were muscles on me that were sore from lifting (quads, chest, triceps) so those were pretty fatigued afterwards haha
Yesterday: ME Bench
Bench-barxwhatever, 135x15, 135x10, 225x10, add 2 board: 275x1, 315x1,345x1,365x1,385x1, 405x..spotter took the bar early, 365x2
Incline CGBP-3x8 @ 205 lbs
1 Arm Cable Shoulder Raises-3x15 per arm no rest
Seated Machine Pushdowns-3x20
Done. I was feeling pretty strong, but that spotter mishap took me out of it. I will usually be doing a bit more work.
Today: Deadlift
Deadlift-work up to 550x2, 500x5
Circuit: Leg Press (718 lbs), T Bar Rows (3 plates), Wide Grip Seated Cable Rows, Medium Grip Seated Cable Rows
^^did 3 circuits, 10 reps each no rest in between movements. 2 minutes of rest between circuits.
Decline Sit Ups-3x15
Felt good today, I took it easy on deadlifts because I was pretty exhausted. I'm working 3x as many hours now so I've been tired lately.
I will be posting in this log still, but I will be posting more detailed posts in this for awhile:
http://forum.animalpak.com/showthread.php?39169-Boom-s-Universal-Animal-Supplement-Training-Log&p=1246635#post1246635
Today: RE Bench
Bench-135x20, 135x20, 225x10, 275x10, 275x9 (I hit the rack before I did my 10th rep and it screwed me all up...so I unracked it right away and did 1 more for a 10th), 225x12
DB Bench SS Cable Crossovers-75x15 SS 1x15, 75x10 SS 1x15, 40x40 SS 1x15
Seated DB OH Extension-3x15 @ 80 lbs
Circuit: Straight Bar Pushdown (15 reps), Seated Face Pulls (15 reps), Decline Sit Ups (15 reps): 3 circuits, no rest between movements, 1 minute between circuits
Today: Squats
Squats-worked up to 553x3
add reverse light bands-575x5
GHR SS Leg Extensions-bwx15 SS 1x25, 3 supersets
WG Lat Pulldowns SS Hanging Ab Raises-1x15 SS 1x15, 1x12 SS 1x15, 1x10 SS 1x15
Nice and solid session today...everything was pretty easy feeling. None of my nagging pains that keep me from squatting normally were there today, so that was nice. The difference between light and average bands for reverse band squats is huge. My training days will be changing a bit in the weeks to come due to a combined amount of things, but I will basically be squatting with the team every other week, benching with them every week, and deadlifting on my own. I might run Coan/Phillipi deadlift program.
Today: Bench
Floor Press-135x10, 185x3, 225x1, 275x1, 315x1, 345x1, 365x1, 375xmiss
Decline CGBP-275x5, 275x5, 300x5
Front DB Raise SS Side DB Lateral Raise-25x15 SS 25x15, 3 supersets
Seated OH DB Extensions-3x15 @ 90 lbs
Seated Machine Pushdowns-3x20
V Bar Pushdowns-3x25
I have never floor pressed heavy before, so I was pretty happy with 365. It was actually fairly easy, I am really not sure why I missed 375.
Tomorrow I will be starting to try and lose a little weight. Not going to go crazy or anything but going to be cleaning up the diet, eating a little less, and doing more conditioning.
Today: Back/Conditioning
WG Lat Pulldowns-3x20
Seated Medium Grip Cable Rows-3x20
Seated Face Pulls-3x10
Spin Cycle Class...around an hour or so. This was pretty tough.
What's the goal weight bud?
What's the goal weight bud?
I don't really have one...just want to drop some body fat. Would be nice if I could "recomp" a bit and put some muscle on at the same time so I can stay around 220 lbs...this is where I feel strongest
I don't really have one...just want to drop some body fat. Would be nice if I could "recomp" a bit and put some muscle on at the same time so I can stay around 220 lbs...this is where I feel strongest
Fair enough, good time to do it, as you said you are a ways off a meet, in offseason mode...
Fair enough, good time to do it, as you said you are a ways off a meet, in offseason mode...
Yeah..my thinking exactly. Don't want to "cut" when a meet is coming up!
Today: RE Bench
Bench-135x15, 135x15, 225x10, 275x5, 295x5, 315x5, 315x5, 225x15
V Bar Pushdowns SS Cable Crossovers-1x15 SS 1x15, 2 supersets of 1x10 SS 1x15
Seated Machine Pushdowns SS DB Lateral Raises-stackx20 SS 25x15, 3 supersets
Seated Face Pulls-5x15
DB Curls-25x10 drop 20x10 drop 15x10 drop 10x20
Decline Sit Ups-3x15
Felt great today. Left plenty in the tank on bench since it's a RE day. Liking the way my bench has been feeling lately without the pec issue.
Today: BJJ
Stretched
A series of running, sprawls, and shots.
Circuit:
15 lb Medicine Ball Slams (1 minute), 30 sec rest, 1 Arm Kettlebell Swings (1 minute..swing, throw it up, catch with other hand, repeat), Battle Ropes (1 minute), Push Ups on TRX rope/cable things (30 seconds), bodyweight rows on TRX rope/cable things (30 seconds)
^^2 circuits
Drilled two heel hook variations
Rolled with four different people tonight for four minutes each
Felt good tonight, as inconsistent I've been with conditioning, I felt pretty fresh throughout the circuits and the rolling tonight. Going to try and get some conditioning in after squats tomorrow as well.
http://i45.tinypic.com/wro0f8.jpg
Today: Squats
Pause Squats-worked up to 505x1, 527x1
Squats-2x10 @ 400 lbs
Leg Extensions SS Leg Curls (no rest)-1x20 SS 1x20, 3 supersets
1 minute rest
Hanging Ab Raises SS WG Lat Pulldowns (no rest)-1x15 SS 1x20, 3 supersets
Happy with the pause squats today, 527 was real easy. Next time I do these in about two weeks I will do 550ish. Would like to work up to 600 on these sometime within the next 2-3 months.
Oh, and today's carb up/eat a lot feast:
http://i46.tinypic.com/2exafsj.jpg
http://i47.tinypic.com/2hnz61w.jpg
Today: ME Bench..sort of
Bench against minis-worked up to 275..pec strain
9 sets triceps
6 sets back
Today sucked. Pec is feeling OK now but I called it during training to prevent any further tweaks. Diet has been shitty this weekend, check it out:
http://i46.tinypic.com/35a108k.jpg
http://i48.tinypic.com/4k9tn6.jpg
Back on track tomorrow for sure...this type of eating for a couple days makes me too sluggish
BigChrisF
08-06-12, 2:37 am
Back on track tomorrow for sure...this type of eating for a couple days makes me too sluggish
You just have to give your body time to adapt to eating all those pizzas. SHW or bust!
Today: Conditioning
Did the spin and kettlebell class with with my Mom and girlfriend. It was about 35-40 minutes of spinning and 10-15 minutes of kettlebell stuff
http://i49.tinypic.com/24nl5ip.jpg
Today: One of those days.
Afternoon: Deadlifts
I was exhausted going in..have no clue why. Just went through the motions/didn't want to be there/nothing felt right, etc. I just worked up to a 506 single and decided to call it and go home and rest for BJJ at night. I should have knew something was wrong with ~265 lbs was feeling heavy
PM: BJJ
Today was basically just a free day. All we did was roll and train on our own. Not everybody was training today because some guys have fights this weekend and the BJJ instructor wasn't there. My off day carried into this session too....I don't have amazing cardio or anything but I felt gassed/exhausted after my first roll...that never happens.
Just an off day today
IMG]http://i49.tinypic.com/mwz05k.jpg[/IMG]
http://i50.tinypic.com/2qvcmc7.jpg
rob_in_korea
08-08-12, 2:31 am
Awesome workouts boom, especially considering you were feeling a bit off.
-Rob
Been slacking a bit in posting
Today: Bench
Bench-work up to 365x1, 5x5 @ 315 lbs
DB Bench-3x12 @ 100 lbs
Cable Crossovers-3x15
Seated Face Pulls SS WG Lat Pulldowns (no rest between anything)-3x10 on each movement
Seated Machine Pushdowns-3x20
Straight Bar Pushdowns-3x20
Bench felt good today, no pec pain and the weights felt nice and easy
http://i45.tinypic.com/2r6cdc5.jpg
Today: Back
Medium Grip Lat Pulldowns-3x10
Wide Grip Seated Cable Rows-3x10
Hammer Strength Iso Lateral Rows-3x15
Seated Face Pulls-3x15
Bent Over DB Laterals-3x15 @ 30 lbs
DB Hammer Curls-3x10 @ 40 lbs
1 Arm Preacher Curls-3x12 @ 25 lbs
DB Curls-3x20 @ 20 lbs
Decline Sit Ups w/ Medicine Ball-3x15
http://i46.tinypic.com/k50shk.jpg
Yesterday: BJJ
Not many people showed up, it was just two of the coaches, me, and another person.
Did an easy warm up by myself...just stretched and ran a bit.
Then drilled kimuras, sweeps, straight armbars from guard, and kimura defenses.
Then rolled for 4 minute periods. It was a short class, I only did a total of 5 different 4 minute periods. Really need to up my conditioning...need to figure out some extra stuff to do that will translate over to grappling.
http://i50.tinypic.com/29vn28.jpg
Today: Bench Accessory
Close Grip Bench-135x15,15, 225x10, 275x5, 275x5, 300x5
1 Arm Cable Lateral Raises-3x15 per arm
DB Lateral Raises-3x10 @ 30 lbs
Seated Face Pulls-1x10 drop 1x15 drop 1x20
Upright Rows SS Seated DB Shrugs-85x15 SS 35x20, 3 supersets <<<light weight but the high reps/short rest periods made my traps hate me
Seated Machine Tricep Pushdowns-3x20
V Bar Pushdowns-3x20
No time for abs/cardio, had to do some stuff this afternoon. Probably a good thing though, I think I tweaked my lower back a little at the previous training session
http://i50.tinypic.com/307rd74.jpg
Today: BJJ
Warmed up with some movements..shrimping, rolls, crab walks, sprawls, shots, and some other stuff that I cannot put a name on right now.
Then a pretty brutal ab circuit: 50 crunches, 50 crunches to left side, 50 crunches to right side, lay flat on back raise legs 6 inches for 50 seconds (keeping head off mat too), same position but bringing in knees and straightening them back out 50 times, stay in same position..50 bicycle kicks outside, 50 bicycle kicks inside, 50 bicycle kicks straight. then a half way sit up for 50 seconds, where you straighten your legs and get into a sit up position almost all the way up but just holding it there...was brutal
Then we drilled armbar escapes to side control, armbar escapes to back mount, armbars when they are being defended, and armbar into omoplata when other person is defending.
Then finished with three four minute grappling sessions with different people
http://i50.tinypic.com/90rodz.jpg
I'm back. I have been training, but slacking on my log and stuff.
Today: Upper
Bench-3x5 @ 315 lbs
Alternating 1 Arm DB Bench (did right then left etc) SS 45 lb Plate Raise-50x20 (per arm) SS 1x20, 3 supersets
Dips SS Push Ups-bwx20 SS bwx20, 3 supersets
Seated Cable Rows SS Seated OH DB Extension-1x20 SS 70x20, 3 supersets
WG Lat Pulldowns SS Pushdowns-1x20 SS 1x20, 3 supersets
Wasn't feeling it at all today. Diet has been poor this weekend and I am feeling sluggish. Back on track today with the diet.
Today: Conditioning
Sprawl x 1 minute
Jumping Jacks x 1 minute
Crunches x 1 minute
Mountain Climbers x 1 minute
Bodyweight Squatsx 1 minute
2 rounds, 1 minute in between rounds.
3 minute rest, then
Crunchesx50
Outside Bicycle Kicksx1 minute
Inside Bicycle Kicksx1 minute
Crunchesx50
First week doing these at home conditioning workouts. I am going to do this 3x a week for now on (Most likely Monday, Wednesday, Saturday). This week I am going to do what I just logged, but next week (and on for about 4 weeks) I am going to do 3 rounds of the first one and 3 rounds of the ab one.
Today: Deadlift/Cardio
Deadlift-550x1, 495x3
1 Arm DB Rows-3x15 @ 105 lbs
Underhand Lat Pulldowns SS Seated Face Pulls-1x20 SS 1x20, 3 supersets
DB Hammer Curls-3x10 @ 40 lbs
Standing Cable Curls-3x20
30 minutes elliptical
Good deadlift session today, everything was easy. I think I am going to start doing 3 singles with ~90% (around 565) then do my backdown set to get more volume in. My nagging pains and stuff are finally gone on everything. I'm expecting my strength to drop off a little in the next few weeks because my bodyweight should be around 215 by then
Today: AM Upper/Cardio
Bench-3x12 @ 225 lbs
Dips-3x20
Pushups on Fists-3x20
Seated DB OH Extensions-3x20 @ 70 lbs
V Bar Pushdowns-5x20
30 minutes elliptical
PM Boxing:
4 minutes jump rope (it was supposed to be 10 but I was running late from school)
4 minute round working jab
1 minute rest
4 minute round working jab
1 minute rest
4 minute pad work working jab
1 minute rest
2 minute pad work working jab
2 minute bag work working jab
1 minute rest
4 minute bag work working jab
1 minute rest
4 minute bag work working jab
First night training boxing tonight..so he had me work the jab the whole time
Today: Squat
Squat-406x5, 461x3, 516x3
Leg Extensions-4x30
Leg Curls-3x20
The leg curls were the hardest part of the workout. So the past 3 weeks I kind of ran 5/3/1 (with a very low base max) to see if I could last the 3 weeks without getting all hurt and stuff. It worked and I am happy about that. Starting next week I will be pushing it a bit more and adding in a secondary squat movement. I don't expect to have the best squat workouts in the future because I have about 2 more months of "cutting". My belt is already getting loose, even after eating close to 8,000 calories last night (ya I had a "cheat day")
Today: Heavy Bench
Bench-3x10 @ 275
DB Front Lateral Raise SS DB Lateral Raise-35x10 SS 35x10, 3 supersets
Seated OH DB Extension-3x10 @ 90 lbs
V Bar Pushdowns-3x10
I was out of it today. Didn't feel good at all...didn't wanna be there etc. The plan is to do 10s for 3 weeks and 8s for 3 weeks. I am "cutting" for the next 6 weeks, then I am going to up the calories and get into my usual meet prep routine (start out with 5s then go to 3s then 2s etc)
Today: Deadlift/Back
Rack Pulls-worked up to 495x3
1 Arm DB Rows-100x10, 125x10, 125x10
WG Lat Pulldowns-3x10
Seated Face Pulls-3x10
GHR-3x10
Haven't done rack pulls in awhile. They are pretty awkward but I just felt like doing some sort of deadlift work since I was at a new gym..I was originally planning on just doing some back today. I trained over at Sarasota Barbell today...great gym and has everything you need. My friend and I decided to go on sort of a whim so I just did a basic back workout today..but I already paid for 4 days worth for the future. I will start going there next month once every other week (or every week it, it depends on my schedule) to pull.
I am around 20 weeks out from my next meet. It's going to be the Raw United Record Breakers meet. I am not sure if I am going to 220 or 242, but I am going to want an 1800 total at this meet.
Today: Squats
Squats-work up to 440x10
Leg Extensions-3x20
Hanging Ab Raises-3x15
Today was the first "10s wave" of my squat cycle. I usually start with 5s leading into a meet, but I am far enough out where I can start with 10s. I also wanted to see how it works out going from 10s to 5s etc...it's kind of similar to the Coan peaking programs but I use my own #s and stuff.
Today: Bench
Bench-work up to 280x10
Paused Bench-3x10 @ 225 lbs
Incline DB Bench-85x10, 95x10, 95x10
DB Flys (these were stupid)-25x10, 35x10, 35x10
Front Plate Raise SS DB Lateral Raise-45x20 SS 25x20, 2 supersets
V Bar Pushdowns-3x15
Seated DB OH Extensions-3x15 @ 75 lbs
Nice and easy day....I'm going to be doing 10s for 3 or so more weeks, then I will get into 5s and rotating pause bench with chain bench as a secondary movement.
Today: Deadlift
Deadlift-work up to 550x1
Deficit Dead (standing on 45 lb plate)-3x5 @ 405 lbs
1 Arm DB Rows-3x10 @ 105 lbs
WG Lat Pulldowns-3x10
I felt great tonight..most DL volume I've done in awhile and everything was very easy/fast
Today: Triceps
I went in expecting to do an arm workout but I felt pretty good so I went heavier then planned on close grip bench
Close Grip Bench-135x10, 135x10, 225x10, 275x5, 295x5, 315x3, 315x3, 225x15, 225x15 <<<<<<on the 315 sets the last rep was paused for around 4-5 seconds
Seated DB OH Extension-3x20 @ 70 lbs
V Bar Pushdowns-3x35
Rope Pushdowns-3x20
Pretty random day.
Today: Squats
Squats-work up to 450x10
Leg Extensions-3x20
Hanging Ab Raises-3x15
One more week of 10s, then a deload, then my 5 wave starts!
Today: Back
T Bar Rows-3x10 @ 4 plates
Seated Medium Grip Cable Row-3x10
WG Lat Pulldowns-3x10
Seated Face Pulls-3x10
BB Shrugs-3x20 @ 225 lbs
Today: Bench
Floor Press-145x10, 145x10, 235x5
add 80 lbs of chain-235x1, 285x1, 305x1, 315x1
Incline DB Bench-3x15 @ 75 lbs, 50x20
Skullcrushers-3x15
V Bar Pushdowns-3x15
DB Lateral Raises-3x15
First time floor pressing against chains..I worked up to a moderate feeling single and am going to use that as a base max for my %s when I use this lift in the future as a secondary movement.
The floor press with chains sounds awesome! We're looking to get some chains for the gym here so that we can start utilizing the power of the chain for lockout strength.
The 10 rep sessions are intriguing too. You mentioned, these higher rep sessions now are to help you peak for the contest in 20 weeks?
The floor press with chains sounds awesome! We're looking to get some chains for the gym here so that we can start utilizing the power of the chain for lockout strength.
The 10 rep sessions are intriguing too. You mentioned, these higher rep sessions now are to help you peak for the contest in 20 weeks?
Yeah, I definitely liked the movement. I am planning on doing these every other week as a secondary movement (rotated with 5x10 bench, and 3x5 pause bench when the meet gets closer) to build my tricep strength directly for the bench. My triceps have always been a weak point so I really would like to hammer them during this training cycle to hopefully push me up to a 450+ bench.
And yeah, the 10 rep sessions are for peaking. I usually start with 5s, but that's when I am 16 weeks out. I decided to change it up and start my meet training for squats similar to how I usually do, but with 10 reps instead of 5 since I was 20 weeks out. In a way, it mimics the popular Coan peaking cycles out there:
http://www.joeskopec.com/coancalc.html
mritter3
09-22-12, 9:35 am
Today: Bench
Floor Press-145x10, 145x10, 235x5
add 80 lbs of chain-235x1, 285x1, 305x1, 315x1
Incline DB Bench-3x15 @ 75 lbs, 50x20
Skullcrushers-3x15
V Bar Pushdowns-3x15
DB Lateral Raises-3x15
First time floor pressing against chains..I worked up to a moderate feeling single and am going to use that as a base max for my %s when I use this lift in the future as a secondary movement.
Smoked that session boom, live the chain work, never used em myself but theory behind them seems pretty legit
Smoked that session boom, live the chain work, never used em myself but theory behind them seems pretty legit
Thanks man...they are a great training tool in my opinion. They help tons for my bench.
Friday: Squats
Squats-worked up to 460x10
That's it...I was short on time.
Today: Back
WG Lat Pulldowns SS Seated WG Cable Rows-1x12 SS 1x12, 4 supersets
Seated Face Pulls-4x12
Bent Over Rear Lateral Raises-4x20
30 minutes elliptical
Monday: Bench
Bench-work up to 315x5
Pause Bench-275x5, 275x5, 225x10
Incline DB Bench-3 sets
Skullcrushers-3 sets
DB Lateral Raises-3 sets
I think that's it. I trained at a different gym today..a hole in the wall YMCA. Benching sucked, had no hand off and I hit the pins on the way up on every single rep.
Tuesday: Deadlift
Deadlift-work up to an easy 575x1
Used a shitty YMCA bar so I was having grip issues, felt like it was going to roll out of my right hand even with chalk. It kept turning and stuff..oh well. This is all I had time for, I was short on time..had to bring my girlfriend to a Florence and the Machine concert.
mritter3
09-26-12, 8:12 pm
Strong workouts boom...may not have been up to your standards...but damn strong in my book!
Strong workouts boom...may not have been up to your standards...but damn strong in my book!
Ha thanks man...been giving my body a rest and I am just getting back into the heavy stuff! And by giving my body a rest..it wasn't really intentional. My schedule between work/school has just been hectic so I've been just getting work in the gym and getting out...but I am getting tired of that.
Today: Arms
Close Grip Bench-275x5, 300x5, 225x15, 185x20
Seated OH DB Extension SS BB Curls-4 supersets
Seated Machine Pushdowns SS DB Curls-4 supersets
Dips SS DB Hammer Curls-4 supersets
DB Front Raises-4 sets
Today: Squats
Squats-work up to 600x1
Leg Extensions-3 sets
Leg Curls-3 sets
Was happy with today...600 felt fine despite not having 500 lbs on my back in a couple months, let alone 600 lbs. The last time I had 600+ on my back was at my meet on May 19th. Next week I am going to hit 630ish and then work up with some heavy reverse bands.
Today: Back
WG Lat Pulldown SS Bent Over Lateral Raises-4 supersets
Seated V Bar Cable Rows SS Face Pulls-4 supersets
DB Shrugs-4 sets
Calve Raises-5 sets
DB Hammer Curls-3 sets
Today: Bench
Bench-work up to 385x1, 3x5 @ 308
DB Bench-4 sets
Tate Press SS Light Band Pushdown-3 supersets
DB Lateral Raises-4 sets
Happy with today..first time I have benched around 90% in awhile and didn't have any problems. I could tell today my weak point is my triceps so floor presses here I come.
mritter3
10-01-12, 4:38 pm
Strong benching boom..solid session!!
rob_in_korea
10-01-12, 10:44 pm
Sick workouts Boom!
-Rob
Today: Squats
Squats-work up to 511x5
add reverse EFS onyx average bands-625x3
Leg Extensions SS V Bar Lat Pulldowns-4 supersets
http://www.youtube.com/watch?v=WK_YgnUJd64
mritter3
10-05-12, 7:05 pm
Awesome vid boom...strong ass squats
Firefist
10-06-12, 7:05 am
Good shit brother.... Strong squattin
Thanks guys!
Today: Random Stuff
Seated DB Shrugs-4 sets
DB Shrugs-4 sets
Seated DB Curls-4 sets
Seated Calve Raise SS Calve Raises on Leg Press-4 supersets
10 minutes elliptical
Today: Bench
Bench-330x5, 3x10 @ 275 lbs
DB Bench-4 sets
Tate Press SS V Bar Pushdowns-3 supersets
DB Lateral Raises-5 sets
Great workout...weights were very easy and I will be moving them up on the bench next week.
Happy with today..first time I have benched around 90% in awhile and didn't have any problems. I could tell today my weak point is my triceps so floor presses here I come.
Great tip boom. They're definitely a weak point for me too. I plan on doing floor presses more frequently to help strengthen them!
Big Wides
10-08-12, 12:32 pm
boom,
don't know how your elbows feel but what has helped me in the past to get some strong tris, aside from floor and rack presses is doing skull crushers with an olympic bar instead of an ez curl. to me it feels like i hit the long head of the tricep more with the straight bar over the ez bar
Great tip boom. They're definitely a weak point for me too. I plan on doing floor presses more frequently to help strengthen them!
Yeah...I am going to be doing them every other week this training cycle up to the meet...gonna use chains with them though. Hopefully it helps
boom,
don't know how your elbows feel but what has helped me in the past to get some strong tris, aside from floor and rack presses is doing skull crushers with an olympic bar instead of an ez curl. to me it feels like i hit the long head of the tricep more with the straight bar over the ez bar
Thanks man I will definitely get that a try on Thursday on my arm day. I might have to see how they go and do them every other week because they hurt my elbows sometimes.
Today: Deadlift
Deadlift-525x3, 475x3
Beltless RDLs-3x5 @ 315 lbs
1 Arm DB Rows-2 sets
WG Lat Pulldowns-3 sets
Was short on time..would ideally like to do more deadlift/back work but I am real crunched for time on Tuesdays. I need to figure out a way to get more upper back work during the day..perhaps I will do some tomorrow..2 days of back work in a row won't kill me right?
mritter3
10-10-12, 8:14 am
Strong deads boom..interesting idea of doing the skulls with Olympic bar as wides recommended.
Strong deads boom..interesting idea of doing the skulls with Olympic bar as wides recommended.
Thanks man...I actually did them today (see below). Was a good idea...I can definitely feel the "stretch" more than using a EZ curl bar. Thanks Wides!
Today: Arms
Close Grip Bench Press-275x5, 315x5, 225x15, 185x15
Palms in DB Bench SS DB Curls-4 supersets
Skullcrushers SS DB Hammer Curls-4 supersets
Rope Pushdowns SS Seated DB Curls-4 supersets
Ouch.