The Raw Resurrection

Training Training Logs
61

10/1/09 Deadlift

Deadlift
280x5
320x5
365x6

GHR
Bx12
Bx12
Bx12
Bx12
Bx5 (Mike’s way)

Wheel
Bx12
Bx12
Bx12
Bx12
Bx12

Been fighting a nasty cold the last few days, so I skipped training on Tuesday. I’m pretty congested, but on the upswing I think, so I went in and did a full session today. Pulls felt pretty good. Still beltless.

On the GHR, a guy who coaches some of the lifters at the gym had me pause at 45 degrees down on the GHR, then extend to parallel to the ground, pause again, then pull up to the top, keeping my head back in a bullneck and with a hard arch the whole time. I had not been doing them this way before…it is much harder, but I will go with this, definitely felt like the tops of my hams were getting hammered w/ the first part of the movement, and the bottoms with the second. So good tip there…

62

10/2/09 Bench

Bench
170x5
195x5
220x9

Chinup
Bx10
Bx10
Bx10
Bx10
Bx10

Explosive Pushup
Bx12
Bx12
Bx12
Bx12
Bx12

Bodyweight at 187.5, and the bench keeps creeping up. The program works.

63

Great work Ramo.

Any chance you can video the GHR’s? WHat is the reasoning behind the method?

64

[quote]mrodock wrote:
Great work Ramo.[/quote]

x2

Keep it up.

65

Matt:

Video is probably not going to be an option any time soon, so I will try to describe what I was doing.

  1. Hold yourself at parallel to the ground, with your head back and low back arched pretty hard.

  2. Under control, lower until you are at a 45 degree angle, between parallel and perpendicular to the floor. Maintain the head position and hard arch. Pause for a second here.

  3. Using your hams, and maintaining head and spine alignment, pull yourself back to the starting position. Pause for a second here.

  4. Using your hams, and maintainig head and spine alignment, pull yourself up to the top. You have to fight to maintain the straight line position from the hams up through the back. Before, my low back was extended a little bit as I pulled myself up…with this technique, I’m much more under control, and fighting to keep a straight line from the hams through the back. I hope that makes sense.

The rationale is that doing it this way is really the only way you can work both functions of the hamstrings with one movement. The feel was totally different, much harder, and I have a feeling they will be far more productive this way even though I will initially not be able to do as many.

66

10/5/09 Squat

Squat
225x5
255x5
285x12

GHR (Mike’s way)
Bx5
Bx5
Bx5
Bx5
Bx5

Leg Raise in Dip Station
Bx10
Bx10
Bx10
Bx10
Bx10

Bodyweight at 186, lowest it’s been in awhile.

I have full abs like a bodybuilder. No, I will not post pics of my bare torso, so Ceph you can stop PM’ing me.

67

10/6/09 Military

Military
120x5 (accidentally did 5 instead of 3…not going to lose sleep over it.)
135x3
155x9

Pullups
Bx10
Bx10
Bx10
Bx10
Bx10

Dips
Bx15
Bx15
Bx15
Bx15
Bx30

Sprinted up a hill 5 or 6 times

Lots to say about today’s session. Firstly, at the beginning of the year, weighing 226, I pressed 165 for 10. Today, weighing 186, I pressed 155x9. Really not that far off.

I used Surge Workout Fuel for the first time today. Shipment came in the mail this afternoon. The stuff is for real.

Last week I went 5x12 on dips with bodyweight. None of the reps were to failure, but I could not have done 5x15, I know that much. Today, after the first four sets were relatively painless, I decided to keep going on the last set. The reps didn’t even start to slow down until after 25. I could not have gotten another, but after four sets of 15 pretty deep dips, cranking out thirty was a surprise. No way I could have approached this without the SWF.

It was also the first time in my life I have been able to get 5x10 pullups (overhand grip). Obviously this is a function of bodyweight to a large degree, but this supplement basically prevents your muscles from fatiguing. It’s pretty remarkable.

Because it felt like I hadn’t done that much, I went out and ran gassers up a hill. The grade was probably only 15 degrees or so, so they’re not true hill sprints…I was moving at a good clip. I ran one warm up sprint and then probably 5 all out. There was minimal dropoff from the first to the last sprint. Again, pretty cool.

I used about two and a half scoops of the stuff, and started sipping it about 15 minutes before my first work set. Next time, I think I may frontload a little more so I get the effect earlier (on the last set for max reps).

So in sum, I’m impressed, the stuff definitely lived up to the hype. Also, I can now run fast.

68

[quote]Ramo wrote:
10/6/09 Military

Military
120x5 (accidentally did 5 instead of 3…not going to lose sleep over it.)
135x3
155x9

Pullups
Bx10
Bx10
Bx10
Bx10
Bx10

Dips
Bx15
Bx15
Bx15
Bx15
Bx30

Sprinted up a hill 5 or 6 times

Lots to say about today’s session. Firstly, at the beginning of the year, weighing 226, I pressed 165 for 10. Today, weighing 186, I pressed 155x9. Really not that far off.

I used Surge Workout Fuel for the first time today. Shipment came in the mail this afternoon. The stuff is for real.

Last week I went 5x12 on dips with bodyweight. None of the reps were to failure, but I could not have done 5x15, I know that much. Today, after the first four sets were relatively painless, I decided to keep going on the last set. The reps didn’t even start to slow down until after 25. I could not have gotten another, but after four sets of 15 pretty deep dips, cranking out thirty was a surprise. No way I could have approached this without the SWF.

It was also the first time in my life I have been able to get 5x10 pullups (overhand grip). Obviously this is a function of bodyweight to a large degree, but this supplement basically prevents your muscles from fatiguing. It’s pretty remarkable.

Because it felt like I hadn’t done that much, I went out and ran gassers up a hill. The grade was probably only 15 degrees or so, so they’re not true hill sprints…I was moving at a good clip. I ran one warm up sprint and then probably 5 all out. There was minimal dropoff from the first to the last sprint. Again, pretty cool.

I used about two and a half scoops of the stuff, and started sipping it about 15 minutes before my first work set. Next time, I think I may frontload a little more so I get the effect earlier (on the last set for max reps).

So in sum, I’m impressed, the stuff definitely lived up to the hype. Also, I can now run fast. [/quote]

I also got and used Surge Workout Fuel today for the first time. All I noticed was an increased pump in my legs after front squats. I am however coming off of a 5 day cold and I only used 2 scoops total, pre/peri. I read it takes a while to fully benefit from it though. I’m definitely anxious to use it more! Good log man.

69

Nice job. Getting stronger while getting leaner.

Your MP numbers seem on the high side of your BP numbers…any reasons why or do you think they are proportional?

Been thinking of Surge Workout Fuel (to give me some boost) since I may have to move most of my sessions to early AM. Nice to hear you had good experience with it.

70

[quote]formfunction wrote:
Nice job. Getting stronger while getting leaner.

Your MP numbers seem on the high side of your BP numbers…any reasons why or do you think they are proportional?

Been thinking of Surge Workout Fuel (to give me some boost) since I may have to move most of my sessions to early AM. Nice to hear you had good experience with it.

[/quote]

Always been this way. I’ve seen guys who could bench 500 pounds raw who could not do much more than me overhead. Around a year ago, (and weighing a lot more than I do now,) I knocked out strict presses for 215x5. At the time, I could bench around 300x5. I try to cultivate the MP technique just like the other big lifts. You have to get rooted, squeeze your glutes hard, flex your abs hard, power breathe, etc…

Although my MP is proportionally high compared to most people who bench what I do, I do think guys who neglect standing overhead work are shortchanging themselves and are more likely to run into shoulder problems. The overhead work, plus chins and pullups, is important for maintaining shoulder flexibility.

71

10/8/09 Deadlift

Deadlift
305x3
345x3
385x6

GHR
Bx6
Bx6
Bx6
Bx6
Bx6

Wheel
Bx15
Bx15
Bx15
Bx15
Bx15

5 uphill sprints

Surge Workout Fuel is good. I am a now a full-on Biotest whore. Your muscles simply will not get tired. You can really tell at the end of the workout. Amazing stuff.

Bodyweight is the lowest it’s been in over six years, and my strength keeps climbing. I am pleased with how everything is going…think a lot of it has to do with really starting to understand how to feed myself.

72

10/9/09 Bench

Bench
185x3
210x3
235x6

Paused Bench (5 secs.)
185x5
185x5

Chinup
Bx12
Bx12
Bx10
Bx9
Bx10

Explosive Pushup
Bx12
Bx12
Bx12
Bx12
Bx12

Bent Pitcher Raise
20x20
20x20

Not thrilled with the bench numbers, but it’s four tough sessions in five days. Back on Monday.

73

Bodyweight going down. Visible abs. Lifts going up. It’s all coming up Milhouse.

So Surge Workout Fuel is really that good? Do you use Recovery too? Protein/BCAAs or anything else around your workouts?

I just ask, as I live in Aus, and have been contemplating giving it a go, but its fairly pricey by the time it gets here and I’m just a poor student.

74

[quote]nick.down.under wrote:
Bodyweight going down. Visible abs. Lifts going up. It’s all coming up Milhouse.

So Surge Workout Fuel is really that good? Do you use Recovery too? Protein/BCAAs or anything else around your workouts?

I just ask, as I live in Aus, and have been contemplating giving it a go, but its fairly pricey by the time it gets here and I’m just a poor student.[/quote]

I have used Recovery a lot in the past, (and used it up until a couple weeks ago). I am going with the SWF by itself for now…I’m taking 2 scoops, drinking half of it before the first work set, and sipping the rest through the workout. About a half hour later, I’ll have some leucine and whey isolate, and 15-30 minutes after that I’ll have a solid meal.

But, if you were looking to gain muscle at a fast rate, I’d say the SWF/Recovery combo would be amazing. I’d probably hit the SWF leading into the workout, and then drink the SWF during/after…but if you go that route, play with it and see what gives you the best workout performance.

However, if cost is a major issue, obviously great gains can be had without a single supplement. Also, if your training is not at least moderately high in volume, I’d say don’t bother for now with the SWF. It would still help but I can really see the value in this stuff with guys who train with a ton of volume per session.

Recovery I see more as a supplement for muscle growth, not as much performance during the session. Two different objectives.

75

Thanks, I’m travelling in a couple of months, so will just make do with the isolate I use now pre and post workout, but when I get back I’ll probably give it a go, Surge WF before during, and Surge Recovery after. It helps to have real people’s experiences and not just marketing spiels. Keep up the solid work.

76

10/14/09 Squat

Squat
235x3
270x3
300x11

Pause Squat (3 secs.)
230x5
230x5

GHR
Bx6
Bx6
Bx6
Bx6
Bx6

HLR
Bx12
Bx12
Bx12
Bx12
Bx12

Bodyweight at 185. Felt more explosive squatting than I have in awhile. I attribute this to doing GHRs in the new style. Also, since I have been working til after 8 the last few days, I had a few more days off before this session. Still on track…

77

10/15/09 Military

Military
125x5
140x3
160x8

Pullup
Bx12
Bx12
Bx11
Bx9
Bx9

Dip
Bx20
Bx20
Bx20
Bx20
Bx20

Bent Pitcher Raise
22.5x15
22.5x15
22.5x15

Low bodyweight might be taking its toll on my pressing progress, but I’m still moving forward and the numbers are fine.

78

10/21/09 (DL and BP)

DL
320x5
365x3
405x1

BP
195x5
225x3
245x3

Chinup
Bx12
Bx12
Bx12

Put DL and BP together because I’ve missed some training over the past week. Schedule has been crazy…also took it real easy today, just getting about the minimum in…I’ll Squat in a day or two, then roll into the next cycle without a real deload…I don’t think it’s warranted. Bodyweight was down at 184 today. I need to focus on getting a little more food in.

79

10/23/09 SQ

SQ
250x5
280x3
315x5

SQ
225x10
225x10
225x10
225x10
225x10

HLR
Bx10
Bx10
Bx10
Bx10
Bx10

GHR
Bx6
Bx6

Weighed 183.5. Lowest in many years. About to go food shopping. I’d like to be in the 185-190 range. This is too little…I think I saw a fucking vein in my stomach.

80

[quote]Ramo wrote:

Weighed 183.5. Lowest in many years. About to go food shopping. I’d like to be in the 185-190 range. This is too little…I think I saw a fucking vein in my stomach. [/quote]

Time a few pizzas and hamburgers. That’ll get rid of that rascally vein showing up there. Otherwise, next thing you know you’ll be covered in baby oil and spray tan, wearing a banana hammock posing to Hulk Hogan’s entrance song.