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BigBadWolfe
01-11-16, 8:51 pm
What's up folks? Need a place to log my training and I always enjoyed it here so if you all don't mind gonna log my training for my journey to 700 raw right here.

deanna7272
01-11-16, 10:03 pm
Glad to see that you've started a journey/log here on the Forvm... Definitely following along...

BigBadWolfe
01-12-16, 7:36 pm
1/12/16 Back Workout

Football Bar Lat Pulldowns (sitting on pad backwards)
150 warm up set 10 reps
170 warm up set 10 reps
190 warm up set 10 reps
210 - 8 reps
220 - 8 reps x 4 sets

Seated Low Rows
150 pounds - 10 reps x 6 sets (slow and focus on squeeze)

Seated Incline Cable pulls (underhand grip)
150 pounds - 15 reps x 6 sets

Seated Incline Cable pulls (overhand grip pulling high elbows out)
150 pounds - 10 reps x 4 sets

1 Arm Band pulls (average strength shorty band hooked in pull up bar)
25 reps each arm x 4 sets

15 mins cardio on Cardio bike

**** DONE ****

Finished whole workout in 45 mins including cardio

J-Dawg
01-13-16, 9:44 am
Great to see you back on here! I remember when you first benched for us in The Cage. You put on a heck of a show and moved insane weight. Was it 2006?

Altered Beast
01-13-16, 10:09 am
I'm in!

BigBadWolfe
01-13-16, 7:56 pm
Great to see you back on here! I remember when you first benched for us in The Cage. You put on a heck of a show and moved insane weight. Was it 2006?

It was 2006 had a blast! Hard to believe it has been 10 years, all raw now though :)

BigBadWolfe
01-13-16, 8:06 pm
Today was all about building explosive speed off the bottom. George has me totally changing my groove on my bench press and it is taking me some getting used to. I went from a raw belly bencher to back to more sternum area bencher. But it is going to pay off in the long run cause my arms are my biggest asset and this will allow me to keep my arms under the weight better.

Speed Bench
Bar - 10
95 - 10
135 - 8
185 - 8
225 - 6
275 - 3
315 - 1
365 - 1
Begin speed singles
410 - 1
430 - 1
450 - 1
470 - 1
490 - 1
510 - 1
All of these reps were focused with speed and explosiveness off the chest

Incline Barbell (more for squeeze)
190 - 10 reps x 4 sets

Chest Press Machine
100 pounds with 100 pounds band tension - 25 reps x 3 sets

1 Arm pushdowns
60 pounds - 10 reps x 4 sets each arm

**** DONE ****

BigBadWolfe
01-14-16, 7:26 pm
You know some folks will call rest being weak, but I've learned over the years you have to listen to your body. So today what should of been Traps and Rear Delts turned into a 2 hr nap snuggled in my hot ass wife's bosom. I woke up feeling nice and refreshed will try and get a good night sleep tonight and unleash Holy Hell in the gym tomorrow!!!!

Til then Stay Strong!!!

BigBadWolfe
01-17-16, 8:23 pm
Lat Pulldowns
100-10
120 -10
140 -10
160 -10 x 6

Side Lateral Machine
100-10 x 6

Face Pulls
100-10 x 6

Standing Cable Rows
100-10 x 4

**** DONE *****

BigBadWolfe
01-17-16, 8:29 pm
Modified Pin Press - sets of 5 reps to max (come out of rack down to catches set at just above chest level pause and back up)
Bar-10
95-5
135-5
185-5
225-5
275-5
315-5
365-5
405-5
455-5
505-5 (this was a 2 rep PR over last week)

Westside Barbell Push Press Machine
225-10 x 6 sets

Rope pushdowns
50-10
60-10
70-10
80-10

****DONE****

BigBadWolfe
01-19-16, 7:20 pm
Seated Face Pulls
150-10x3
160-10
170-10
180-10

Standing Face Pulls on Cable Crossover(elbows out)
150-10x5

Seated Side Lateral Machine
120-10x5

Cable Rear Delt Flyes
30-10
40-10
50-10
60-10x2

45 pound plate Shrugs
Plate-10x5

**** DONE ****

BigBadWolfe
01-19-16, 7:22 pm
15 mins on Cardio Bike

I normally do not train my legs at all, so this is very light just to keep them strengthened

Leg Extensions
40-10x6

Leg Curls
60-10x6

**** DONE ****

tark
01-19-16, 10:17 pm
journey to a 700 raw bench?!?!?! count me in for this shit!!! nice also to have some more Ohioans up in here!!

Altered Beast
01-20-16, 11:21 am
15 mins on Cardio Bike

I normally do not train my legs at all, so this is very light just to keep them strengthened

Leg Extensions
40-10x6

Leg Curls
60-10x6

**** DONE ****

Ironic! Was talking to Tiny about this very subject not too long ago.

Tiny Meeker has spinal problems and cannot Squat, to help keep his legs strong he box Squats with a Safety Squat Bar and other bars that keep pressure off of his spine. He also says the Leg Press is a big help.

BigBadWolfe
01-21-16, 7:32 pm
Ironic! Was talking to Tiny about this very subject not too long ago.

Tiny Meeker has spinal problems and cannot Squat, to help keep his legs strong he box Squats with a Safety Squat Bar and other bars that keep pressure off of his spine. He also says the Leg Press is a big help.

I was box squatting with a cambered bar which was not bad but then I added bands and more weight. Needless to say I let my ego get the better of me and have been walking with 2 tweaked knees for about 3 weeks now. I will add them back in time but really lightly!

BigBadWolfe
01-21-16, 7:38 pm
Weds workout this week was about building speed and finding my new groove.

50 pound Bar - 10 reps
100-10
140-10
190- 6
230-6
280-3
320-1
370-1
410-1
460-1
530-1

1 arm push downs
50-10
60-10
70-10
80-10x3 sets

BigBadWolfe
01-21-16, 7:46 pm
Wide Grip Lat Pulldowns
150-10
160-10
170-10
180-10
190-10
200-10 x 2 sets

Close Grip Lat Pulldowns
150-10 x 5sets

Standing 1 arm cable rows
50-10
60-10
70-10
80-10
90-10
100-10 x 2 sets

V Bar Pulldowns (very slow)
150-15 x 5 sets

Cardio bike 15 mins

**** DONE ****

BigBadWolfe
01-21-16, 7:48 pm
journey to a 700 raw bench?!?!?! count me in for this shit!!! nice also to have some more Ohioans up in here!!

Well we are gonna make a hell of a run at it!!! Let's all strap in and enjoy the show Hahaha

What part of Ohio?

tark
01-21-16, 8:54 pm
Well we are gonna make a hell of a run at it!!! Let's all strap in and enjoy the show Hahaha

What part of Ohio?

I'm in dayton man so not to far away from you guys...I train out at Eaton barbell

BigBadWolfe
01-24-16, 9:17 pm
I'm in dayton man so not to far away from you guys...I train out at Eaton barbell

Nice, Smitty is a good dude! I got Exile Barbell an hour directly north of Eaton in Celina, then Westside on the weekends.

BigBadWolfe
01-24-16, 9:21 pm
Paused 2 boards
Bar-10
95-6
135-3
185-1
225-1
Add two board with pauses
275-1
315-1
365-1
405-1
500-1
600-1
655-miss (working on new groove)
655-SMOKE SHOW!!!!

1 arm pushdowns
50, 60, 70, 80-10 reps each arm

2 arm pushdowns
100-25 reps x 4 sets

**** DONE ****

BigBadWolfe
01-25-16, 8:49 pm
Side Lateral machine raises
50-10 reps
100-10 reps
150-10 reps x 5 sets

Rear Delt 1 arm cable fly
50-10 reps x 5 sets each arm

Standing Cable Face Pulls
150-10 reps x 5 sets

45 pound plate front delt raise

**** DONE ****

BigBadWolfe
01-30-16, 8:02 pm
Bench
Bar-10
100-10
140-10
190-10
230-10
280-3
320-3
370-1
410-18

Machine Chest press
150-10 reps x 4 sets

One Arm pushdowns
60-10 x 4 sets

**** DONE ****

BigBadWolfe
02-02-16, 8:07 pm
Modified Pin Press with Cambered Bar - sets of 3 reps to max (come out of rack down to catches set at just above chest level pause and back up)
Bar-10
95-3
135-3
185-3
225-3
275-3
315-3
365-3
405-3
455-3
500-3
550-1 got out of groove
550-2.75 could not lock last one out will come back and smoke it this week

Westside Standing Push Press
225-10x4

Pushdowns
70-10x4

**** DONE ****

BigBadWolfe
02-02-16, 8:07 pm
Yep I was a bum needed to ice and relax after brutal bench seesion

BigBadWolfe
02-02-16, 8:09 pm
Hate days like today where life just gets in the way, but it makes you realize that some days lifting weights is not everything!!! Ohhh wait WTF am I saying? I fucking hate missing workouts!!!

BigBadWolfe
02-07-16, 5:45 pm
Bar-10
95-6
135-6
185-3
225-3
275-3
315-2
365-1
405-22 reps this tied my all time best from 11 yrs ago

Machine Chest press
140-10 x 4 sets

Pushdowns
100-10 x 4 sets

****DONE ****

BigBadWolfe
02-07-16, 5:47 pm
Football Bar pulldowns
150-10 x 5 sets

1 arm rows
100-10 x 4 sets each arm

Underhand Lat Rows
150-10 x 4 sets

**** DONE ****

BigBadWolfe
02-07-16, 5:50 pm
Modified Pin Press with Cambered Bar - sets of 3 reps to max (come out of rack down to catches set at just above chest level pause and back up)
Bar-10
135-3
225-3
315-3
405-3
500-3
550-3 Smoked these this week!!!!!

Legend Incline Machine
225-10x4 sets

Close Grip band pin press (last 4 inches)
Not sure how heavy but it was FUCKING HEAVY
4x6 reps

Average Band Pushdowns
4x10 reps

**** DONE ****

deanna7272
02-07-16, 5:52 pm
Happy belated birthday Mike!!!

((Sorry it wasn't a FB official wish...lol))

BigBadWolfe
02-11-16, 7:31 pm
Happy belated birthday Mike!!!

((Sorry it wasn't a FB official wish...lol))

Thanks Girl!!!

BigBadWolfe
02-11-16, 7:35 pm
Seated DB Shoulder Presses
35-10
40-10
45-10
50-10
Believe it or not these are very very hard for me to do. I have piss poor flexibility in my shoulders and have to kick my hips out to almost an incline to OHP

Machine Side Laterals
100-10x4

45 pound plate Front Raises
10x4

Rear Delt Cable raises
50-10x4

Cable Upright Rows
100-10x4

Seated 45 pound Plate Shrugs
10x4

***** DONE *****

BigBadWolfe
02-11-16, 7:38 pm
Bar-10
Add mini bands
Bar-10
95-6
135-6
185-3
225-3
275-3
315-3x6sets

Speed Speed Speed!!!

**** DONE****

BigBadWolfe
02-11-16, 7:41 pm
1 arm cable pushdowns
50-10
60-10
70-10x4 sets

Rope Pushdowns
100-10x4 sets

Pushdowns w/strap
50-25x3 sets

****DONE****

BigBadWolfe
02-16-16, 7:11 pm
This as a fast workout where I just worked up to a 505 raw to chest feeling out the pec from last week. I had some pro lo therapy done on the pec before we bench

500-1

Close Grips to 2 board
375-10
385-10
405-10
took board away paused set to chest
405-10

Green Band pushdowns
4x15 each arm

**** DONE ****

BigBadWolfe
02-16-16, 7:12 pm
No workouts Monday or Tuesday been down and out with a chest cold.

Altered Beast
02-17-16, 10:51 am
No workouts Monday or Tuesday been down and out with a chest cold.

Lame =|

BigBadWolfe
02-22-16, 7:40 pm
Lame =|

Whats really lame is I missed the whole week!!!

BigBadWolfe
02-22-16, 7:46 pm
2 board press w/ slight pause
Bar (50 pound bar) - 10
100-10
140-6
190-6
Add 2 board
230-3
280-3
320-1
370-1
410-1
460-1
500-1
600-1
650-1
700-1 Fastest I have ever moved 700 pounds

Close Grip floor press w/ minis (just pumping blood in triceps
10 reps x 6 sets

24kg KB skull crushers
10 reps x 4 sets

32kg KB tricep press
10 reps x 4 sets

**** DONE ****

Altered Beast
02-23-16, 10:18 am
PLEASE have someone film your next Bench session at Westside. Haven't seen any updated videos in a long time. Brandon Lilly used to post videos with him and Hoff training all the time a few years ago. REALLY miss those videos!

Plus I'd love to see that fast 700! 2 & 3 Board is my weak point/sticking point area on Bench; therefore, I can truly appreciate the effort.

KettleBellFreak
02-24-16, 1:56 am
2 board press w/ slight pause
Bar (50 pound bar) - 10
100-10
140-6
190-6
Add 2 board
230-3
280-3
320-1
370-1
410-1
460-1
500-1
600-1
650-1
700-1 Fastest I have ever moved 700 pounds

Close Grip floor press w/ minis (just pumping blood in triceps
10 reps x 6 sets

24kg KB skull crushers
10 reps x 4 sets

32kg KB tricep press
10 reps x 4 sets

**** DONE ****

I'm beyond impressed. I totally agree that you should try and film a bench session when you can. Just amazing strength!!!