Crippler it will be fun. Had a good day lifting today even though I didn’t have much left after squats for my deads.
Squat:(raw)
135 x 10
225 x 5
315 x 3
405 x 1
495 x 1
Fat Gripz CG Bench Press:
135 x 10
185 x 5(paused)
225 x 1(pause)
255 x 1(pause)
270 x 1(pause)
Sumo Deadlifts:
225 x 3
315 x 1
405 x 1
315 x 1 with 1 foot walk back into J-hooks
Standing Crunches:
70 lbs x 20
The 270 close grip on the bench was a bit of a grinder but I paused it and locked it out so I was stoked. My bench is making slow and steady progress back to where I was before the bug scavenged 12 lbs off frame. I’m excited about this weekend at RUM and I’ve made arrangements to stay with family close to the event which I will now be working both Saturday and Sunday.
[quote]gorillavanilla wrote:
Jack,
I am just doing squat, bench, deadlifts, and OHP. I have to say many days my entire back is sore from the previous days and my lats are growing. Have to say I am very pleased the way the almost every day lifting works my entire body with great intensity.
Matty,
Thank you, it’s tough work but my body feels worse when I take more than a day or two off every week.
I just got exciting news. I asked my friend, that is one of the people running the RUM this weekend, if I could help with things like loading weight, spotting, etc. and he said sure. So, I will be part of the staff at the Raw Unity Meet 8 which is awesome because I will get to see and meet some of the best powerlifters in the world. The meet is in Deland and is only about 46 miles from me so I’m on it and I won’t have to pay to be a part of the event. I’ve always wanted to compete in a RUM but 4 and 5 years ago when I could have been in a RUM I had injuries and was to occupied. Hopefully, I still will be able to compete in a RUM in the future. Getting to be staff at the RUM 8 is going to be spectacular.[/quote]
GV, our gym has 3 guys down there. 132 Jerry Rodriguez, 148 Kyle Keough and 198 Jake Hartman. All should have 22nd Street Barbell on their singlets. Feel free to heckle them and tell them you know “uncle kevin”. they’ll know who I am. have fun at RUM.
I always learn when working meets. Not that I am a spotter/loader. Oh that would be funny. Have a great time! I am sure you will see some good lifting.
Hawkcapt-I wish I would have seen your post before I did the meet or this weekend but I haven’t looked at a computer until now(Monday). I did in fact see your lifters at the meet. I was slapping their back, yelling encouragement at them, changing their rack heights for benches or squats, or perhaps cleaning the chalk of the bar for their deadlift. I spoke to Kyle Keough a few times congratulating him on his lifts but I doubt he remembers me.
Snap-I have to say that working the RUM 8 was one of the most fun things I have done in quite a while. It was 12 hours a day for 2 straight days and I enjoyed it so much I think I could do it every weekend if I wasn’t competing myself. We had an awesome crew and the lifters were incredible.
Hawkcapt-Absolutely I was there at the back of the platform for the majority of both days and I clearly remember seeing your guy dump the weight. It happened so fast. Yeah, I’m in a lot of the videos at the back right hand side of the platform where lifters would approach to lift. I was also working the bench a lot changing rack heights but the video cuts me off because I was to the left. I have a low type crew cut. I remember Kyle and Jerry well. Many of the lifters and their attempts are burned in my memory. I did a lot of floating around helping out where ever I could. Often in meets there are little odds an ends that get in the way so I made it my duty to make sure my fellow staff weren’t tripping over weights thrown on the ground etc. and I did the usual platform duties as well.
Sounds like a fun weekend GV. I’ve loaded and for a couple of NASA meets. It is definitely hard work but enjoyable and all of the world class lifters at RUM would make it even more fun.
Yeah Dave it was a blast. The last few days of work have been very rigorous and I had no time and not enough sleep to recover from working RUM 8 so I haven’t been able to lift. Another reason I haven’t been able to lift is my wife is out of town on business and I am taking care of my girls solo. My body is a wreck right now which is surprising and annoying to me but my wife comes back soon and realistically I will not get a chance to lift again until Friday but one must have priorities so my kids are definitely first and I’ll live to lift another day.
I have decided to go back to the Westside type training that gave me such great results for many years and put me at my strongest point a few years ago. I love Bulgarian style training but I need to turn up the volume a bit and really kick some ass for a while. Those RUM lifters have inspired me and I would like to compete at RUM next year or the year after. I wonder what it would be like to compete and work a RUM or to compete on both days(1 day with wraps and 1 day without). My goal is before me so yeehaw!
So, today I made myself lift even though my entire body felt like it was stamped by an elephant’s foot. I did okay but the time of hurt my bench or it could have been a couple days of holding a 13 foot tree trimmer over head for 2 hour stints and working like a demon following a long weekend of work…but I’m just guessing.
Squats:(raw)
135 x 10
225 x 5
315 x 3
405 x 1
502 x 1(Nice depth unlike the 495 lbs I did in the practice room at RUM 8 which was a bit high)
Bench Press:
135 x 10
185 x 5
225 x 1(pause)
255 x 1(pause)[Felt like a ton but I bet I get back on track in the next couple days]
Standing Crunches: 70 lbs 20
I decided to begin my Westside-like program next Monday. I’m trying to go catch Fred Hatfield for the free Super Power Seminar in Tampa on Sunday. Mr. Hatfield was one of my powerlifting heros and I have high esteem for him(not just because he was the first to squat over 1000 lbs but because he is the man of knowledge). Hatfield’s book, “Powerlifting the Scientific Method” was my initial guide more than 20 years ago.
Lifted Saturday night but didn’t have a chance to log it so here it is:
Sat(2/14/15)
Box Squats(Just below parallel):(raw)
135 x 10
225 x 5
315 x 3
405 x 1
495 x 1
CG Bench Press:
135 x 10
185 x 5
225 x 1(pause)
255 x 1(pause)
265 x 1(pause)
Standing Crunches:
70 lbs x 20
Lifting went well however the 495 box squat was a bit of a grinder.
Today I went to the ISSA Strength seminar in Tampa, Florida and it was my greatest pleasure and honor to meet Fred Hatfield and have a conversation with him. I also had the distinct honor to meet Josh Bryant and we discussed a few things as well. If I am luck enough I will be doing some work with Mr. Bryant and I am looking in to getting certified as a trainer with ISSA as well as pursuing a degree with them. A couple hundred miles of driving today along with a greatly abbreviated diet has me exhausted and beat up from yesterday’s lifting. It was a good day. Tomorrow I am beginning my Westside type lifting for the coming future. I may throw in a bench or squat on my off days just for fun.
Another Maximum Effort day today which didn’t go as well as I was hoping because I was very sluggish today. It must be seasonal disaffected disorder or I just had a low energy day or the moon was throwing me off or it was Mardi Gras and I was lifting instead of partying so I got a jinx or…
ME Fat Griz Extremes Bench Press:
135 x 3
185 x 3
205 x 3
215 x 3
225 x 3
245 x 1
265 x 1
275 x 1
Close Grip Bench:
185 x 3 x 6
Triceps Cable Push Downs/Hammer Curls(giant set):
70 lbs x 3 x 12/35 lbs dumbbells x 3 x 12
Bent-over Rows:
225 lbs x 3 x 6
Reverse Incline Flyes(rear delt):
20 lbs dumbbells x 3 x 6
Standing OHP:
135 x 3 x 6
Ended up being a fairly good lift day. I went fairly light on some of the accessory exercises and needed to until I am reconditioned heavier work.
I tired Westside once but I never got the hang of exactly what I should be attempting on ME days. I’m think you have a much better handle on it than I did.
Thanks Jack and Joe. I’m just getting back in to the swing of Westside type training again. I did this type of training for many years before the last 2 years or so when I was doing Bulgarian style. I’m looking for(hopefully) some huge increases in my lifts with this switch in training.
Matty, yes the Fat Gripz Extremes are orange and even fatter than the regular blue Fat Gripz(also awesome). I love the Fat Gripz Extremes, they add a component to regular bar lifting that has made a big difference in my training. My grip is much stronger along with my forearms, and my chest and biceps get hit in a great new way.
Thanks, the SSB is hard beast to use and that aspect makes it great.
I’m going to train and work as a ref this weekend in my first meet as an official for Raw United. I’m excited and ready to get more involved in the federation I have been lifting in for years.