11/14/2011 - Benching with the legend
Bench with 120# chain - 225x3, 255x3, 275x4x3, 295x1, 225x2x3 (paused)
Incline DB Press - 85x10, 90x8,5, 85x6
Band Dislocates (to loosen up shoulders) - 3x10 with monster mini
Got to bench with Ryan tonight. He’s a beast. Hopefully it can be regular thing from now on.
11/15/2011 - Back
WG Magnum Row - 270,300x6; 320x3x6
Inc DB Shrug - 90x3x12
Meadows Row - 100,125,150x8
Chins - 3 sets
Cut it short because I was feeling beat up from benching Monday.
giggle @ magnum.
[quote]bugeishaAD wrote:
giggle @ magnum.[/quote]
lolol
11/16/2011 - Shoulders
High Incline LR - 40x3x10
Low Incline LR - 40x3x10
Hammer Strength MP - worked up to 270x12
Face Pulls - 100x3x15
11/17/2011 - Arms
1A) Rope Pressdown - 3x12
1B) Hammer Curl - 45x3x10
2A) JM Press - worked up to 165x8
2B) EZ Curl - worked up to 110x5
3A) Overhead Rope Ext - 130x3x12
3B) DB Preacher Curl - 30x8,8,7
Love the JM Presses, but they are pretty rough on the elbows. I’m going to have to rotate them out after a few more weeks.
11/18/2011 - Squats
Squatted with wraps for the first time in probably fucking forever. Felt really weird. Worked up to 465 for a single, then did some abs, leg curls, and calves for assistance before calling it a day.
Fun stuff.
BW is up to 235 on the regular now. Abs are a little blurry but I’m full-on Casper the fucking Ghost pale white and sasquatch hairy so what do you expect? Shaving and tanning can wait til summer, LOL.
11/21/2011 - Bench
Raw Bench - worked up to 315x3
Shirt Bench - 4 Board: 365,405,455,495x3 3 Board: 495x2,3 (All-time best 3-Board is 535x1, so this is pretty good for me)
Inc DB Press - 85x10, 90x10, 100x7,6,4
First time benching in a shirt in a long time, so I didn’t want to go any heavier than 495. I can push harder next week. The shirt I’m using is a Titan Super F6.
11/22/2011 - Back
WG Magnum Row - 360x4x6
DB Row - 145x12,12,10
D Handle Pulldown - 150x3x10
Back was sore going into this session, so it seemed a little redundant. Might need to move it to Wednesday.
11/24/2011 - Arms and Shoulders
Rope Ext/Hammer Curl - 3 sets to warm up arms
JM Press - 115,135,155 x8, 175x12
alt w/EZ Curl - 75,85,95,105x8
Low Inc LR - 45x3x15
Hi Inc LR - 45x2x10
LR Swing - 45x35
11/25/2011 - Squat
Squat with knee wraps - worked up to 520x1
11/28/2011 - Bench Press
BP - 315,335,355,365 x1, 365x1 w/rev. mini bands, 385x1 w/rev. monster minis, missed 395
Paused BP - 315x2, 275x3, 225x2x3
Inc DB Press - 85x9,8,7
Pec Minor Dips - BWx3x10
Slight rant: Got to the gym a few minutes late and my bench group had started without me (they were into their working sets already). There are 4 benches and two power racks in the gym. ALL OF THEM WERE OCCUPIED by groups that were halfway into their sessions, and another group that was just starting but insisted on benching with the motherfucking Buffalo bar. I went home and trained in my garage instead of waiting since I was going to end up lifting alone anyhow. Might as well do it with my own music playing on the stereo.
That was aggravating. It’s a good thing I had the pins on the rack set up right because 395 fucking stapled my ass and I didn’t have a spotter. Probably wouldn’t have tried it without the pins set though.
Anyhow, despite the annoyance it was a decent session. The mini bands take off about 16lbs at the bottom, and the monster minis take off about 30 (I measured).
12/1/2011 - Arms and Shoulders
Rope Ext/Hammer Curl - alternated for 3 sets each for warmup
JM Press - 135,155,175x8; 195x10
Whole upper body was pumped up nice from this. Felt good.
Deadlifts tomorrow…
12/2/2011 - DL
Raw Sumo - worked up to 525x2
Leg Press - 2 sets
a. Leg Curl
b. Calf Raise 3 sets of these
c. Ab Pulldown
First time pulling in several weeks, and first time pulling more than 315 raw in a few years. It was hard, LOL.
12/5/2011 - BP
Raw Bench - 345x1 paused with commands, 375x1, 315x3x2 all paused with press command
MP - worked up to 225x4
Inc DB Press - worked up to 100x10
LI LR - 40,45x15
LR - 40x15, 45x10
Last heavy bench before a little gym members only meet on the 17th. The meet is raw with wraps. I’m hoping to go 550/365/550 or something like that. Not much time to prep since I didn’t know about it til two weeks ago. Should be fun.
12/6/2011 - Squat
Squat with wraps - worked up to 500x2
Ab Pulldown - 3 sets
I’m in a wedding in NYC on Friday so today was my best chance to get my last squat in. I should be set up pretty nice for a 530-550 squat. We’ll see.
I’m going to do some light upper back work today, then have a light day on Sunday, then take the rest of the week off til the meet.
Good luck on the meet, dude. I’m sure you’ll smash some serious weights after being fueled by all that venison, haha!
[quote]inkaddict wrote:
Good luck on the meet, dude. I’m sure you’ll smash some serious weights after being fueled by all that venison, haha![/quote]
Yes it has been treating me very well, LOL. Thanks, hopefully I’ll get some video of my attempts.
12/17/2011 - Raw Meet (w/knee wraps)
Squat - 485, 525, 565
Bench - 335, 370, 390
Deadlift - 500, 545, 575
Total = 1530
So, I smoked the motherfucking fuck out of everything. 9/9 with 27 white lights. It’s not a record of any sort or a monster total by any means, but it’s a good starting point since this was my first raw meet.
On to the lifts:
Squat
I’ve never really trained squat with wraps so this was a baseline PR. I knew on attempt #2 that I was going to have a good day. The weight felt light on my shoulders, setup felt solid, and the weight flew up faster than my opener. I had only planned to go up to 550, but I knew that if I hit 565 I would have a shot at a 1500 total. I was thinking that I could go 565/370/565. So I bumped my second attempt to 565 and hit it pretty solid. I might have had a few more lbs in me, but I’m really happy with 565. Next time I’ll take a run at 600.
Bench
Once I started warming up for bench I got worried, because my shoulders and elbows felt fucking wrecked from squatting. Strangely enough, the heavier the weight got, the stronger I felt. 335 was a “get in the meet” lift. I’ve been hitting more than that with a pause in training for a while now. 370 was what I needed for my planned 1500 total, so that was next, and it flew up faster than 335.
At this point I was seriously tempted to go to 405. However, 390 still represented a PR and I felt like it was definitely doable. Turns out, it’s a good thing I was conservative because 390 was a bit sticky. But I got it, and at this point I knew I had 1500 in the bag.
Deadlift
This was a little anticlimactic, since I only needed 545 now to get a 1500 total. I took a light opener just to get in the meet, then hit 545 pretty easily. At this point, my goal was met, so I just wanted to add a little to my total without hurting myself. 575 was a nice weight. It was a heavy pull, but not a grind by any stretch. I might have had a little more, but definitely not 600.
Overall, I’m really fucking stoked with my performance. I was worried about the bench, because I haven’t paused anything higher than 345, ever. I really didn’t expect to be able to set an all-time raw PR after squatting, and with a pause. Somehow that happened though, LOL.
We’re supposed to have another one of these in April or so, and I’m already looking forward to it. Ryan got video of everyone’s lifts, so I should be able to post a youtube link as soon as he gets everything edited and uploaded.
Huge numbers dude. Very impressive work. What’d you weigh in at?
Sounds like a really good day
[quote]bugeishaAD wrote:
Huge numbers dude. Very impressive work. What’d you weigh in at?[/quote]
Thanks man. I weighed in at 237.