Yes - it is a Westside-inspired routine, but it’s actually a prescription from an elite class raw lifter I’m corresponding with on another forum. He’s set to go break the raw push pull record in the next couple of weeks. It’s a scheme that he uses and has worked well for him.
My goal is to get a hell of a lot stronger than I am now, gain 10-20 lbs and stay healthy. I’m looking to do a standing press of 200 lbs, bench 300, squat 400 and DL 500. I’m closing in on all those numbers.
Last overhead press was 175 for a double, I’m 6 inches away from a 405 squat, deadlifted 425 for a double which means I can prob do 465 and benched an easy 265 all in the last 3 weeks. so I’m getting close and I haven’t even started to gain weight yet.
I’m getting a little nervous, as I usually manage to injure myself at this stage, but I’m feeling pretty good. I’m hoping the new routine will get me there healthy. I don’t use a belt or wraps and straps as little as possible, though I may break down and get a belt to use on the top sets.
Whatever you are doing, to improve on all your lifts at the same time is always a huge achievement.
I am getting ready for my first PL meet in November and I am also going raw in order to measure my true strength gains. I have similar goals as you (although I am a lot further aways from achieving them). I would like to bench 300, squat 400, and deadlift 500. I have a long way to go, but I figure this is the place to get great advice and encouragement.
I have actually only been concentrating on getting my squat up, but it seems that as a result the rest of my lifts are climbing as well.
I sure ain’t complaining. The 265 bench recently was a surprising 15 pound jump which I can only attribute to the more intense squatting and eating a little more.
2008-5-28
Abs and forearms
Weighted Crunches
105 3x15
Forearm curls
70 2x6
50 1x20
db Reverse curls
40 2x6
25 1x20
Used a barbell for the crunches, holding it above my shoulders as I perform the crunch. The goal is to just get the bottom corners of the shoulder blades off the floor. I hate these, but they work. Performed in power cage with the pins set low as maintaining balance with the weight can get dicey towards the end of a set…
Interestingly enough, these get the blood moving through the shoulders and tri’s as well.
You are very much on your way to that 3/4/5, Skidmark. Stay healthy.
I used a belt for the first and only time since starting again when I tested my maxes in March. I did not like it, and would prefer not to use it again. But that remains to be seen. When I test again in a few weeks, I will probably go without.
I saw a fellow at the gym today doing one-handed dumbell bench presses and thought that looked like something you might recommend.[/quote]
Thanks 1Geech.
If you have an imbalance, yes. I hate to poo-poo any exercise these days, since every time I do I end up having to use it and feel ridiculous for my behavior. Example: 1 legged deads. I ragged on some guy in another forum about them being a circus trick, and now use them to bring up my lagging right leg after my injury. D’oh! Guess that makes me a clown…
Paul Anderson used to do them, he used them to increase his overhead pressing power as he was not much interested in bench pressing. Ross Enamait (www.rosstraining.com) also does them in order to improve his punching power. Bitty guy, hella strong, pulled 495 DL with no direct training, not even squats…
They very likely work the stabilizer muscles extensively and are worth throwing in if you have the time and need a changeup.
But I’ve never done them myself. For now, I seem to be getting what I need from two-handed pressing.
[quote]soldog wrote:
Hey Skid - Did you ever get that bird meat delivered? (and did it sit on your front porch while you were away?)[/quote]
No and luckily - no. There was a mixup in the payment and my card got charged after it was maxed instead of when I ordered the meat and had room on the plastic. No payment, no meat. I have to call the vendor today, not tell him he’s an idiot and set the whole thing up again. He’s not an idiot actually, he was just waiting till the meat was ready, but he didn’t tell me that…
I need to start tracking calories again. I tend not to eat if I don’t have a number to hit. I stopped on the trip down south and haven’t started again and now weigh 175.
Can you really not schedule when you can eat meals or snacks during the day? Then it is not matter of hitting a certain number by the end of the day, but of keeping to items on a day’s plan: not eating to get x calories, but eating because it is, say, 11:30 a.m., and that is what you do at that time. Maybe it is easier for me because my training is always around the same time on the same days.
Ironically, I should have total control over when I eat. I work at home, don’t go anywhere in off work hours and have a freezer full of meat in my garage and a copious vegetable supply.
I simply haven’t put together a meal plan to execute on. Sheer lack of discipline is what it amounts to. Beast in the gym, wussy in the kitchen, that’s me.
DL from 8" blocks
225x5
315x5
405x5
455x2
495x0,0 Didn’t even break it off the blocks
435x3
Speed DL from floor
315x15
Pause squats to pins (pin 5, just below the crest of the hip bone)
135x5
225x5
315x5
365x2,3,2 (wtf?!)
Free squat
225x15
1 Arm DB Rows
130 3x8
Face pulls
90 2x10
Well - all weights and reps are substantially down from last Sunday, which could be from doing the same movements 3 sessions in a row, but I’m pleased with the 15’s which are new baselines for me. More food, more rest and we’ll see what next ME lower session looks like.
