What’s up with the 230 pound olympic squats, are you deloading? Fucking impressive work here anyway.
[quote]DSSG wrote:
What’s up with the 230 pound olympic squats, are you deloading? Fucking impressive work here anyway. [/quote]
Honestly just putzing around. I haven’t done deep, raw squats in about 2 years and if I’m entertaining the idea of doing a raw meet sometime this year I should probably figure out how to squat without gear again. Thanks for stopping by
3/27 – ME Floor Press
I’ve been geeked out about benching ever since last week. I have been sending hateful texts to my training partners for the last few days, telling them how bad I’m going to destroy them. This is probably my favorite part of being part of the gym.
Floor Press
bar x10
bar x10
135 x10
185 x6
225 x6
275 x3
315 x2
355 x1
375 x1 misgrooved this one but still managed finish
395 x0 sucked
add Titan Ram
405 x1
After all the commotion I ended up missing my PR. Everything felt fine today, I just couldn’t put it together. I didn’t feel nearly as tight under the bar as I did the last time I did this movement. I did 1 set with the Ram just for fun.
Close Grip Bench
315 x5 this hurt my shoulders / ties PR
Regular Grip Bench
315 x6 this felt fine / ties PR
335 x4 +2 rep PR here
No real reason for doing these, I just wanted to get some reps on the bench.
Straight Bar Curls
bar x50
bar x50
Camber Bar Tricep Extensions
65 x50
75 x35
Friday 3-29 – Heavy Squat
I ended up getting a few beers last night. And a few beers lead to a few more. And the next thing I know I was pretty much drunk. I was pretty hungover as shit all day today at work, and my motivation at the gym was about a 4 out of 10.
Squats w/ Reverse Monster Minis (same movement as last week)
bar x10
bar x10
add bands
260 x10
350 x6
400 x5
450 x1
500 x2 (+35 lbs from last week)
525 x2 (added knee wraps +40lbs from last week)
add super magical orange squat pants
620 x3
670 x2
710 x2
750 x1
Sumo Stiff Leg Deadlifts out of Belt Squat
90lbs x10
180lbs x10
230lbs x20 ← this sucked ass
Glute Ham Raise
bw x12
And I was done here. My raw squat feels more natural every week.
Heavy pull on Tuesday. I’d like to hit 650-ish for a few reps and maybe take a stab at a big single. This is when I’ll figure out if my special exercise (sumo stiff leg deadlifts) has been effective. I’m hoping these will help me lock out heavier weights.
Saturday – RE Bench
I will be out of town for Easter tomorrow so I went to the gym today.
Dumbell Bench
40 x10
60 x10
80 x10
100 x10
120 x11
Dead Bench
250 x1 – 10 sets w/ 30 seconds rest between each
Pullups
bw x9
Shrugs
225 x20
315 x15
365 x10
Hammer Curls / Rear Delt Flyes superset
40 x10 / 20 x15
45 x10 / 20 x15
45 x10 / 20 x15
DB Shoulder Raises / Band Tricep Extensions
25 x15 / light band x20
27.5 x12 / light band x20
27.5 x12 / light band x20
Monday – Heavy Pull
We pulled a day early this week because one of our guys has to work tomorrow evening. I had planned on continuing my raw streak of terror.
Conventional Deadlifts
135 x5
225 x5
315 x3
405 x3 add belt
495 x3
545 x2
585 x2
625 x1
The goal was to hit 625 for a double or triple. I was just gassed by the time I got there.
Sumo Deadlift
455 x6
495 x6
- I’m pretty sure this is a PR. These felt great, I actually think I could’ve pulled more sumo this time around.
Glute Ham Raise
bw x12
bw x10
bw x9
Back Extensions
bw x15
+cambered bar x12
While I’m disappointed I didn’t pull heavier, it was a good over all session. Everybody in the group was dragging ass a little bit, I think the heavy squat on Friday took more out of us than we realized.
April 4 – ME Bench
I ended up training at the commercial gym today because I was sick yesterday. Coming in to an already germ-infested gym while you’re sick is not a way to show bravado; instead it’s a good way to make enemies with your training partners.
Because I didn’t have any spotters that I trusted I decided to just hit some reps tonight. Despite being sick as shit yesterday, in warmups I felt pretty strong.
Flat Bench
bar x10
bar x10
95 x5
95 x5
135 x6
185 x6
225 x6
275 x6
315 x7 ← +1 rep PR could have done 8
345 x2 ← only time I’ve ever repped this
- Surprised at this. Everything felt great, I think I could have hit 8 maybe even 9 with 315. I’ve had a long standing PR of 6 with that weight so I was happy to finally beat it.
BW Pullups / BW Dip Superset
x9 / x20
x7 / x20
DB Shoulder Raises
20 x15
27.5 x15
27.5 x15
DB Tricep Extensions
40 x15
40 x15
DB Hammer Curls
40 x15
50 x10
DB Shrugs
120 x20
120 x20
Friday – 4/5 – ME Lower Body
SSB Low Box Squats
I used a box with 3 pads, which is probably about 2" below parallel for me
bar x10 (no box)
155 x10 (no box)
245 x6 (add box)
295 x6
335 x3
385 x1
405 x1
425 x1
- All of these moved well, I could have probably gone heavier but this bar is deceivingly difficult for me because it slaughters my upper back. I think my previous best on this was 355 x1 about 2 years ago, I haven’t hit a heavy raw 1rm in a long time so I added weight slowly.
Glute Ham Raise * special exercise
bw x15
bw x12
bw x11
Decline Abs / Pulldown Abs Superset
bw x20 / 130 x20
bw x20 / 140 x20
Sunday – 4/7
DE Bench
185 3x3
205 3x3
225 3x3
Dead Bench
265 10 sets x1 rep each w/ 10 seconds rest
I was supposed to do these with 30 seconds rest between sets but I got tired of being pinned under the bar so I just knocked them out.
Chest Supported Row
135 x15
135 x15
160 x10
180 x6
Skullcrushers / Rope Tricep Extension Superset
105 x15 / 60 x15
105 x15 / 60 x15
DB Front Shoulder Raises / EZ Bar Curls Superset
25 x15 / 105 x8
25 x15 / 105 x8
25 x15 / 105 x8
Barbell Shrugs
245 x20
335 x20
385 x12
Another good day in the books. I think this Wednesday I might see where my raw bench is at.
Tuesday – 4/9
Good Mornings w/ Cambered SSB
bar x10
bar x10
155 x10
245 x8
295 x3
335 x3
335 x3
- My best with this bar is 5 plates for 3 (which is a little over 500 lbs). Although I didn’t push myself hard today, I knew I’d be nowhere close to this. I got hurt doing good mornings last training cycle and I don’t think I’m ready mentally to push this.
Pause Deadlifts (pick weight off the ground 2 inches, pause for 3 count, explode to lockout)
225 x5
315 x5
365 x5
405 x5
These went about as well as I could have expected after doing heavy good mornings first.
Glute Ham Raise *
bw x17
bw x15
bw x10
bw x10
52 reps total (up from 31 on 3-30)
Prowler Pushes
200lbs x100 yards
200lbs x100 yards
Wednesday 4-10 – ME Bench
This week the guys wanted to throw their shirts on, so it was a good week for me to see what would happen on the flat bench.
Flat Bench
bar x10
bar x10
95 x8
95 x8
135 x8
185 x6
225 x6
275 x3
315 x2
345 x1
365 x1
380 x0 (misgroove)
380 x1 +5lb PR
315 x6
Benching today felt great. I can tell the dumbbell & dead benches I’ve been doing have been paying off, as my speed off the chest has really improved. I didn’t even really feel all that strong today, I think I’m still sucking wind from the prowler pushes yesterday.
The gym was about 90 degrees and I’m not yet used to the heat so my endurance was shot.
1 board pauses
325 x3
1 board “airboard” pauses
275 x6
The change in weather made me realize it’s almost summertime, so:
DB Skullcrushers / Pushdowns Super Set for BIG PIPES
35 x15 / 90 x15
35 x15 / 90 x15
35 x15 / 90 x10
DB Hammer Curls / Pulley curls super set for GINORMOUS PIPES
30 x15 / 60 x15
30 x15 / 60 x10
30 x15 / 60 x6 (dead)
Farmers Walks
135 / hand x 40 yards x2
[quote]mkral55 wrote:
Squatting like a jackass and slammin busch light? I dont see the problem haha[/quote]
Notice the cameo in this video.
Friday 4-13 (Friday the 13th)
Today I just wanted to see about where my raw squat was at. Squatting raw has always been awkward for me, generally my technique breaks down before the weight becomes very challenging.
Raw Squat
bar x20
bar x10
150 x8
240 x8
330 x5
380 x3
420 x1 ← I have attained a level of strength that I had in my first powerlifting meet ever
470 x1 ← I think a 20lb PR
510 x0 ← Could have gone either way but I got folded in half and couldn’t be bothered to grind it out. The weight wasn’t heavy, my form was just atrocious.
Glute Ham Raise
bw x15
bw x15
bw x15
bw x15
60 reps total
[quote]frankjl wrote:
[quote]mkral55 wrote:
Squatting like a jackass and slammin busch light? I dont see the problem haha[/quote]
Notice the cameo in this video.
Ha, nice. Keep the spotters buzzed up so they aren’t capable of grabbing the bar too soon?
We need to race to a 405 raw bench, I think.
[quote]mkral55 wrote:
Ha, nice. Keep the spotters buzzed up so they aren’t capable of grabbing the bar too soon?
We need to race to a 405 raw bench, I think. [/quote]
I am down! I’ve only been chasing it for the last 15 years or so. The beer helps us keep the workout moving at a decent pace. Because everyone has an alcohol problem, everyone wants to hurry up and finish training so they can crack one open.
Sunday – 4/14 – DE Bench
DE Bench w/ Doubled Minis
185 x3 x4 sets
205 x3 x4 sets
Chain Suspended Dead Bench
245 x1
245 x1
245 + 40lbs chains x1
245 + 40lbs chains x1
245 + 80lbs chains x1
245 + 80lbs chains x1
245 + 80lbs chains x1
245 + 80lbs chains x1
245 + 80lbs chains x1
245 + 80lbs chains x1
^ 10 sets of dead bench – I’ve gotten really good at this. I added the chains because I was moving the bar really fast at lockout and wanted to slow it down some.
Chest Supported Row / DB Front Raise Superset
135 x15 / 30 x15
135 x15 / 30 x15
160 x10 / 30 x15
Skullcrusher / Tricep Pushdown Superset
135 x10 / 70 x15
^ These hurt my elbows, so I did
Tate Press / Tricep Pushdown Superset
30 x20 / 70 x15
4-16 – Speed Pulls
Today we did sets of 3 with speed pulls, which I’m not too big a fan of, but it’s a good way to get a lot of volume in fairly quickly
Deadlift
135 x5
225 x5
315 x5
365 x3
405 x3 x6 sets
Glute Ham Raise
x15
x15
x15
x15
x10
^ I did all sets by doing as many as I could with a 10lb plate held to my chest, then dropping it and working up to 15 total reps.
Decline Abs w/ Sandbag / Pulldown Abs Superset
x20 / 130 x20
x20 / 130 x20
We were going to push the prowler after this but it was raining like crazy so instead we went to eat wings and drink beer. HA.
4-17 – ME Bench
After last weeks session, I figured my body could use a deload-ish session. So I decided to do some reps with some chains. I really like the chains for raw work, because they teach you to strain. They slow the bar down enough so you have to really push to finish your set.
Bench w/ 80lbs Chains
bar x10
add chains
bar x8
95 + chains x6
135 + chains x6
185 + chains x6
225 + chains x6
245 + chains x6 ← this ties my PR and it felt easy
275 + chains x6 ← +30lb PR on reps … at this point I’m feeling hot so I’m going to push it
295 + chains x3
315 + chains x1
325 + chains x1
add titan ram
295 + chains x5
I figured on a good day I’d be able to hit 255 or 265 for 6 reps with this chain setup. I knew pretty early on that I’d be able to blow this out of the water so I did 6 with 275 and then decided to go ahead and hit some heavy shit.
DB Front Raises
30 x15 x3 sets
Lat Pulldowns
Doesn’t matter how much weight x12 x3 sets
Elbows Out Extensions / Rope Pushdown Supersets
30 x25 / 70 x10
35 x25 / 70 x10
EZ Bar Curls / DB Hammer Curls Supersets
75 x15 / 30 x12
75 x15 / 30 x12
Farmers Walks
150 / hand x40 yards x4 trips
Thanks for posting up what you were going to do to get your bench up. I’ve been trying it and I’m just smashing PR’s
[quote]budreiser wrote:
Thanks for posting up what you were going to do to get your bench up. I’ve been trying it and I’m just smashing PR’s [/quote]
Glad it’s working for you man. Hope to see you at the meet.
Friday – ME Squat
I have some dinner plans tonight so I had to get in and get out …
Box Squatting
bar x10
150 x10
255 x10
295 x5
345 x3
395 x2
415 x2
435 x1 ← maybe a PR? Doesn’t matter, I got folded in half and good morning’d it
335 x6
45 Degree Back Raises
bw x20
65 x10
85 x10
105 x10 ← using a cambered bar here, these were brutal
This is all I had time for!
Heavy pull next week
Sunday 4-21 DE Bench
Bench w/ Doubled Minis
195 x3 x4 sets
215 x3 x4 sets
Dead Bench
275 x1
275 x1
275 + 20lbs chains x1 x8 sets
Chest Supported Rows
4 sets of 12
DB Hammercurls / EZ Bar Curl Supersets
45 x15 / 85 x10
45 x12 / 85 x10
Elbows Out Extensions / Skullcrusher Supersets
30 x25 / 85 x12
30 x20 / 85 x7 ← smoked here