its always good to set your goals high man. just work hard as hell and youll hit those!
Does 100% RAW include knee wraps, belts, etc? Or is it completely unequipped?
[quote]fightingtiger wrote:
Does 100% RAW include knee wraps, belts, etc? Or is it completely unequipped?[/quote]
You can use a belt no wraps tho.
pause benching
125 x 3
135 x 3
135 x 3
225 x 2
300 x 3 PR dipshit spotted me on 4 Im not sure wether I would have got it or not but I would like to know…
225 x 10
225 x 10
close grip reverse band
225 x 5
245 x 5
275 x 0 yikes
pin presses 1.5" off chest regular grip
225 x 9
245 x 0
225 x 6
Well this sucks, my shoulder hurts my knee hurts and I have a upper back injury.
Hopeing for 300 x 5 soon, need to get my form down. I cant belive how much I get out of a bounce, hopefully pause benching will be second nature soon.
thats some strong pause benching man
[quote]redsox348984 wrote:
thats some strong pause benching man[/quote]
Thanks,
Box squats
135 x 3
135 x 3
225 x 3
315 x 2 belt
405 x 2 belt
500 x 6 PR belt
Thought I was only going to get 3 because I lost form on the thired rep and almost missed it
Deadlifts only going to knees and up
225 x 10
315 x 10
405 x 10 injured lower right back on this set. YAY!
standing cable pullover super setted into pulldown
PO 10
PD 20
Po 10
PD 20
Po 10
PD 20
Po 10
PD 20
Pulldown
1 x 100
Hex dumbell holds on the fat part
25 3 x failure
110 dumbell holds
2 x failure
pullup bar holds
2 x failure
hammer curls
40’s x 28 per arm
70’s x 6 per arm
wrist curls for left arm to get a better pump.
I started streching yesterday
I do a hamstring strech a hip flexor strech and a lower back strech
3 x 20 count per strech. Every day until I feel like its enough.
You ought to give some of the extreme stretches from DC training a shot. Most painful thing ever, but man will your legs feel good the next day.
[quote]fightingtiger wrote:
You ought to give some of the extreme stretches from DC training a shot. Most painful thing ever, but man will your legs feel good the next day.[/quote]
I would but at the moment Im trying to even out my imbalances " posterior pelvic tilt" also I heard static streching takes away from strength.
Do it post workout and it wont be a problem. Static stretching is only an issue if its done excessively (every day) or if its done before lifting. Youre saying you have lordosis? I had some issues with that starting to show up because of the amount of PC work that I do (I cant help it, squats and deads all day for me, man) and I was starting to get a mom ass.
Iv been really focusing on my hamstrings and not using my glutes as much while I am lifting and also doing more ab work…which I neglected bigtime this past year. Im guessing youve read the fixing your forced couples article?
Im waiting for you to get that 1700 lb gym total. I wanna see that shit.
[quote]fightingtiger wrote:
Do it post workout and it wont be a problem. Static stretching is only an issue if its done excessively (every day) or if its done before lifting. Youre saying you have lordosis? I had some issues with that starting to show up because of the amount of PC work that I do (I cant help it, squats and deads all day for me, man) and I was starting to get a mom ass.
Iv been really focusing on my hamstrings and not using my glutes as much while I am lifting and also doing more ab work…which I neglected bigtime this past year. Im guessing youve read the fixing your forced couples article?
Im waiting for you to get that 1700 lb gym total. I wanna see that shit.[/quote]
My glutes seem to be my weak point actualy, with lower back and hamstrings being realy strong.
I will definatley start doing the DC streching after my squat days.
Yeah I read that article, I keep reading that people dont seem to be able to fix thier couples tho. Even tho they have been streching and working the specific muscles for quite a while.
the 1700 gym total will probably take about 6 months and another 2-4 maybe to put on the last 55lbs. Most likley my bench being the lift laging behind in my goals.
to get videos of my lifts I would have to get my dad as intrested as I am to fix the camera up. I got him to come video tape me deadlifting 495 x 5 and he bitched and complained the whole time because he had to come to the gym for literaly 15 minutes. Plus there are missing parts to the camera and shit and he probably dosent know this so he will be pissed off.
Im not gonna be deadlfiting for a while because alot of little naging injuries but next time I deadlift if its not strictly to work on form Il get a pic of me deadlifting 600lbs. It will be from a phone tho…
Also a 1700 total beats the highest total for the 18-19 year old age group for both 100% raw and the ADAU wich is very cool. So I would hold 16-17 and 18-19 for all the raw powerlifting feds… that I know of.
Heres my basic plan of action to hit those goals
last 3 weeks of summer diet down to 250 41" waist.
next 4 weeks of school box squat 500 x 10 weighing 275 with 42" waist creatine loaded. And do the 4 week sheiko program pause beenching saying my max is 10lbs more than it realy is to get more gains from the program.
Deload for 3 weeks maintaining weight strength ect
UNNOWN AMOUNT OF TIME:Work with 585 on box squat until I have 7-8 reps and I should be good for a 700lb box squat.
Keep pause benching while bulking up to 300lbs with a 43" waist and hit all my numbers.
Start regular squating and doing speed work for deadlift and find a nice peaking program with alot of prehab work leading up to the meet.
Hit nice easy total with 1500 at the meet. so that I can do to nationals
Im not gonna bother going for 1700 until Im at a meet that would let me set it as a world record. and I belive you have to get past state and then nationals before you can even set world records.
This was a very long post.
Thats good that you have a plan. Once you get all of your injuries worked out, I think it would be cool if you got on a traditional Westside template for a few months and see where that takes you. Iv heard really good things about 5x5 too…
[quote]fightingtiger wrote:
Thats good that you have a plan. Once you get all of your injuries worked out, I think it would be cool if you got on a traditional Westside template for a few months and see where that takes you. Iv heard really good things about 5x5 too…[/quote]
Yeah I realy like the idea of westside. If I was going to do it I would probably make little changes to the guidlines tho. I do prety good with 1rm work like they advise but I also do prety well with rep work so I would incorperate some of that on the ME days aswell.
Pause benching
130 x 3
130 x 3
225 x 3
300 x 5 PR not pauseing for that long just like a second.
220 x 15 PR
Rack presses my chest can actualy touch the bar when its resting on the pins and I have a good arch.
230 x 6 PR
230 x 4 PR
180 x 8
I started working on my form getting a better arch tucked shoulder blades takeing it lower on my chest and keeping my belly full of air.
I finaly like benching.
Did someshoulder prehab excercise 2 x 20
Seated shoulder press
20’s x10
60’s x 8
70’s x 8
80’s x 8 PR?
90’s x 8, 5 rep PR but I could have got more.
100’s x 0 had a problem getting them up and was drained by then.
side laterals
20’s x 10
30’s x 10
40’s x 10
rear delt raises
20 x 3 x 15
close grip bench,
135 x 3 x 15
elbows out extensions on a incline.
20’s x10
30’s x10
40’s x10
50’s x 3
pushdown
140 x 55
140 x 33
2 x 20 poor mans shoulder horn
2 x 20 other prehab shoulder excercise
Cable rows just moveing my shoulder blades back.
dumbell holds
110’s 30 count
110’s 30 count
110’s 30 count
110’s 30 count
110’s 30 count
Did 2 x 20count streches for hamstrings and hip flexors and did alot of lower back and upper back streching.
Good workout.
Box squats, at home off my bench. I got a picture of the depth and Il get it up tomorow. I have 220lbs on my back so it will be more realistic because with no weight on me I would be sitting on top of the foam pad and not sunk in at as much. With 500lbs on my I would also be quite a bit deeper than the picture…
any way
130 x3
130 x 3
220 x 3
310 x 2
310 x 2
380 x 1
430 x 1
500 x 7 missed 8… I know I could have gotten 8 but I was screaming fuck you at my reflection in the window and I lost some much needed belly air.
Also mind you that my bar is only 40lbs so at the gym it would be 505lbs, now I have never weighed the gym bars and never will so I assume they are 45. However they are probably 40lbs to SOOOOOOOOO
Im gonna say maybe 5lb and 1 rep PR?
Im good for a 600lb box squat now…
EDIT: rode a bike for a coupleminutes before hand to get knees warm and some not so extreme hamstring and lower back streching after squats.
Box I squated off yesterdat. 225lbs on my back so 500lbs would have been a little deeper than that with the pad and all.
And yeah I covered up my calves because Im insecure about how small they are…
It isnt quite paralel but its so close to it I dont feel to bad about it. And yeah I know that you not only have to get to paralel but you have to break it in competition. So I confident I can at the very least hit a easy 50lbs less than what ever my max box squat is for a nice low squat.
Pics in my profile.
[quote]n3wb wrote:
Pics in my profile.[/quote]
c’mon how bad can the claves really be it’s not like there 12 inchs or something.
[quote]Clifford wrote:
n3wb wrote:
Pics in my profile.
c’mon how bad can the claves really be it’s not like there 12 inchs or something.[/quote]
They are realy small… If I lost fat they would be average for skiny kids my age or smaller.
[quote]n3wb wrote:
Clifford wrote:
n3wb wrote:
Pics in my profile.
c’mon how bad can the claves really be it’s not like there 12 inchs or something.
They are realy small… If I lost fat they would be average for skiny kids my age or smaller.[/quote]
whats there measurement?
mine are not that big either