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BigManBigLiftin
06-28-13, 5:30 pm
What is going everyone! I've read quite a few logs here over the time, and figured why not keep a log as well. Name is Jeff Frank, reside in Shawnee Kansas, 24 years of age currently. I Just finished my 3rd meet to date in Blue Springs, MO - USPA Raw Classic (SHW) total - 2,028lbs by way of 826lbs sqaut (walked out/knee wraps), 529lbs bench, and 672lbs deadlift. The plan after this meet was to train for the XPC Semi's in October, however that changed when they announced raw would have to wait 2 weeks. Now we are prepping for October 5th in springfield, missouri (a meet to keep the team together) in hopes for more people qualify for the LA Fit Expo in January.

Here is the video of my last meet. (deadlift is very... terrible i know. trying to work on that. No excuses for it!)

https://www.youtube.com/watch?v=eJhitNNIKiI

BigManBigLiftin
06-28-13, 10:45 pm
6/28/2013 Last day of introductory week (tomorrow starts 14weeks training cycle. 4week blocks)

Glorified BB day

Incline barbell bench
275 x 10 x 2sets
315 x 10 x 1set

Ez bar curls
15 x 3 sets x 100lbs

DB presses
125 x 10 x 2sets
~160-170lbs x 10 x 1 set

Lat Pull Downs
170 x 15 x 3 sets (emphasized concentric and eccentric)

DB flyes (subbed it w/ 120lbs chains each handle)
120lbs chains x 15 x 3sets

Ab Twists
15kg plate x 15 x 3sets


first block of the is based on reps, all belt less, and wrap less. should be some fun times. debating on making videos of training - itll be a on the fly kind of thing.

BigManBigLiftin
06-29-13, 2:08 pm
6/29/2013 Week 1 Day 1 (squats)

Squats (no belts/wraps. knee sleeves allowed)
145 x 15
235 x 5
325 x 5
415 x 3
505 x 8 x 3sets (last set sucked lol)

Straight leg deadlifts on 4in deficit
225 x 8 x 3sets should've went heavier

front squat
275 x 8 x 3sets

GHR
10 x 3sets

Bulgarian Lunges
10 x 3sets

BigManBigLiftin
07-03-13, 12:33 am
7/1/2013

Bench
335 x 8 x 3 sets (~71% of training max)

leg lifts
20 x 3sets

Close grip bench (2board)
315 x 10
365 x 10
385 x 10

DB Clean and Press
65lbs db x 10 x 2sets

standing abs
60reps w/ heavy band

DB press
120 x 10
160 x 10
180 x 8

hamlin
07-03-13, 1:46 am
826 squat, fuck yeah. I'm in for this man

BigManBigLiftin
07-03-13, 11:07 pm
826 squat, fuck yeah. I'm in for this man

awesome brother! appreciate the love!

BigManBigLiftin
07-03-13, 11:10 pm
7/3/2013

Deadlifts
440 x 8 x 3sets (beltless)

SSB + 80lbs of chains
245 x 8 x 3sets (with 15-20seconds rest inbetween each set. this kicked my ass. intense pain on my neck/head after last set lol)

Suit case deads
175 x 10 (each side) x 2sets (3" deficit)

Bent over rows
225 x 10 x 3

Box jumps
10 x 2 sets (fuck these lol)

hamlin
07-04-13, 11:26 pm
7/3/2013

Deadlifts
440 x 8 x 3sets (beltless)

SSB + 80lbs of chains
245 x 8 x 3sets (with 15-20seconds rest inbetween each set. this kicked my ass. intense pain on my neck/head after last set lol)

Suit case deads
175 x 10 (each side) x 2sets (3" deficit)

Bent over rows
225 x 10 x 3

Box jumps
10 x 2 sets (fuck these lol)

Yeah box jumps are a bitch. I only weigh 260 and I fucking hate em.

BigManBigLiftin
07-05-13, 11:12 pm
Yeah box jumps are a bitch. I only weigh 260 and I fucking hate em.

lol that aint no lie!

BigManBigLiftin
07-05-13, 11:12 pm
7/5/2013

Aux Bench / bb day / ftw lol

Incline Bench

275 x 8 x 2 sets
315 x 8

Bicep curls

110 x 12 x 3sets (machine/cable)

DB press

100 x 12 x 3 sets

lat pull downs

200 x 10 x 3sets

DB flyes

35 x 15 x 3 sets

Ab Twists

15kg plate x 10 each x 4 sets

BigManBigLiftin
07-07-13, 3:07 am
7/6/2013

Squats
520 x 6 x 3sets

Straight Leg Deadlifts
225 x 8 x 3sets

Front Squats
315 x 10 x 3sets

Standing Single Leg Curls

100 x 10 x 3sets (each leg)

BigManBigLiftin
07-11-13, 11:21 am
7/10/2013 Deadlifts

Deadlift (no belt)
460 x 6 x 3sets (very fast and explosive)

Safety Bar Squat ( w/ 80lbs of chains)
325 x 10 x 3sets

Suit Case Deads (w/ 4" deficit)
175 x 10 x 2 sets

Bent Over Rows
180 x 10 x 3 sets

freighttraindane
07-11-13, 11:26 am
Look forward to following along in here, fellow SHW Raw lifter here, no where near your totals though, so looking forward to seeing how you progress

BigManBigLiftin
07-13-13, 1:52 am
Look forward to following along in here, fellow SHW Raw lifter here, no where near your totals though, so looking forward to seeing how you progress

sounds awesome brother! appreciate the love!

BigManBigLiftin
07-13-13, 1:53 am
7/12/2013 accessory/bb day

Incline (3 sets of 6)
315 x 6
345 x 6
365 x 6

Bicep curls
100 x 15 x 2sets (cables)
50 x 15 (db curls)

DB press
80 x 20 x 3sets (didn't wanna carry heavier dbs lol i used what was already out)

Lat Pull Downs
220 x 10 x 3sets

DB Flyes
50 x 15 x 3sets

Ab Twists (w/ band)

15 x 3 sets


https://www.youtube.com/watch?v=8c6-Q322y-I

BigManBigLiftin
07-13-13, 2:58 pm
7/13/2013 Squats (77%)

Not a bad day. KCStrongmanben came down - as did JPPrice. Always a good day having these guys down.

Squats (77% of training max)

555 x 4 x 5 sets no belt/wraps

Straight leg deadlift (4in deficit)
225 x 10
315 x 10
365 x 10

Front Squat

315 x 10 x 2 sets

GHR

10 x 2sets
8 x 1 set (lol i was dead)

Bulgarian Lunges

10 x 3 sets


https://www.youtube.com/watch?v=ovM29Cn85Eo

BigManBigLiftin
07-15-13, 10:33 pm
7/15/2013 Bench

Bench (77% training max 5sets of 4)

365 x 4 x 5sets

Leg Lifts

3 x 20reps

DB clean and press

2 x 70lbs x 8 reps

Close Grip 2 board

365 x 10 x 3sets

DB Presses

100lbs x 3 x 20reps

Tricep rope

125 x 10 x 2sets

BigManBigLiftin
07-20-13, 1:45 pm
7/20/2013 Squats! week 4. last day of no belt/wraps. 80% of training max (training max is 720)

squats
575 x 3 x 5sets
1st set sucked, i was just not awake/ready... 2nd set 1 teammate slapped me, and another one yelled at me to wake the f*ck up - just what I needed. everything went better.

Straight leg deadlift (4" deficit)
275 x 8 x 3sets

GHR
10 x 3 (these sucked. cramping)

Bulgarian lunges
10 x 3

thank you baby jesus get a belt next week and optional wraps. (i'll prolly put some wraps on)