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Post by Deleted on Apr 20, 2006 23:54:28 GMT -5
This log will contain my road to the 100% RAW Nationals in Orlando, FL 2006. I am going to be training strictly with the Westside Barbell philosophy. I have done a lot of homework before jumping into this but it is still new and I have not ventured far from the basic 3 x 5 routine over my lifting career.
Here we go……..
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Post by Deleted on Apr 20, 2006 23:54:55 GMT -5
4/13/06 ME S/D
It felt like my first day of school. I was very nervous to start this training but it went off with a bang.
Good Morning (full range to parallel): 135 x 5 225 x 5 315 x 3 405 x 1 435 x 1 455 x 1
Olympic Back Squats (narrow stance, high bar): 225 x 8 315 x 8 335 x 8 365 x 8
Leg Raise (off bench): 10,10,10
Cable Pull-Throughs: 50 x 12,12
My lower back was fried after this workout and I couldn't even manage a 3rd set of the pull-throughs.
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Post by Deleted on Apr 20, 2006 23:55:17 GMT -5
4/15/06 ME Bench
This one I was ready for. A former training partner had schooled me a few times in the ME Bench day.
Rack Press (Top 1/3, pinky inside rings) - all reps from relaxed start: 45 x 5 135 x 5 185 x 5 225 x 5 275 x 5 315 x 5 365 x 5 415 x 3 445 x 3 465 x 2 485 x 1 505 x 1
JM Presses (After my first 3 sets I checked the "how-to" vid online and saw that I was cheating. Then I lowerd the weight and did them right. Big-time tricep burn if you do them right.): 135 x 8 (cheating) 185 x 8 (cheating) 205 x 8 (cheating) 135 x 8 (correct form) 135 x 8 (correct form)
OH Cable Extensions: 50x8,8 60x8
Wide Pulldowns: 50x8 120x8 150x8,8
UR Rows w/cable: 50x8 70x8,8
Rear Delt Plate Raise: 10x20,20,20
Done and heading for the shower.
Workout time = 100 min.
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Post by Deleted on Apr 20, 2006 23:55:39 GMT -5
4/17/06 DE S/D
I started about 2 hours later than I wanted tonight. Oh well. I guess a couple less hours of sleep is worth gains on the squat and deadlift. Tonight was speed work and I think my speed is OK.
BW = 258
Box Squats (parallel with 60 sec. rest between work sets) - using 50% of raw 1RM: 45x3 135x3 225x3 275x3 325x3, 10 sets at this weight
Seated GM (full range): 135x8 225x8 275x8 315x8
Cable Side Bends: 50x15,15,15
Cable Pull Throughs: 50x15,15,10......out of gassssssssssss
My posterior chain is feeling it tonight.
Total workout time = 60 min.
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Post by Deleted on Apr 20, 2006 23:56:13 GMT -5
4/20/06 DE Bench I had to push back tonights workout from yesterday. I guess my training partners can't bitch since I don't have any BW = 259 3Brd Bench Press (50% of 1RM with various grip - close, med, comp): 45x5 135x3 185x3 225x3, 10 sets at this weight Seated Military (to chin and up): 95x8 135x8 155x8,6,5 Pressdowns: 50x8 80x8 90x8 100x5,6 Face Pulls: 40x8 70x8 90x8,8 BB Curls (various grip - close, med, wide): 95x8,8,8 Total workout time = 85 min. Upper body felt good pump. I have very weak shoulders compared to my flat bench work. I think I will do an overhead movement every-other DE Bench workout.
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howdy1
Junior Member
Posts: 98
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Post by howdy1 on Apr 22, 2006 9:38:11 GMT -5
you are doing really good, what are personal stats.
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Post by Deleted on Apr 22, 2006 18:07:57 GMT -5
dang good log bro! but can you tell me where the video is on JM Presses? I havent seen this movement. your workouts look tuff, keep up the hard work!
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Post by Deleted on Apr 24, 2006 9:57:19 GMT -5
howdy1 - Thanks for the comments. My stats are: Age = 27 BW = 259 Best raw lifts in a meet: Squat = 600 Bench = 430 Deadlift = 600 bodebldr2000 - the video for JM Presses is at the following link. There are a lot of really good specific lift videos on that page. Just scroll down and you will see vids for Squat, Bench, and DL movements. www.joeskopec.com/assist.html
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Post by Deleted on Apr 25, 2006 0:08:20 GMT -5
4/24/06 ME Squat/DL
I got a few more days rest in between my last workout and this but that's life when your busy. I was on my way to a great ME night until my cheap-donkey bar bent....
BW = 259
Concentric Squats (from resting parallel height pins): 135x3 185x3 225x3 275x3 315x3 365x3 405x3 455x3 495x2 545x1 (going to another set but bar was bent too much for more weight)
GM (full range - wide stance) 135x8 185x8 225x8 275x6,5
Knee Raise on bench: 15,30,30
Cable Pull-Throughs: 50x15,15,15
Total workout time = 84 min.
This was one Hades of a postier chain killer. I will sleep well....
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Post by Deleted on Apr 27, 2006 0:12:24 GMT -5
4/26/06 ME Bench
Tonight was an ego killer. I did not want to do max effort incline and that is the exact reason why I had to do it tonight. This is a very weak range of motion for me. I believe that if this gets strong then so will my flat bench.
BW = 259
Incline Bench (45 degree) 135x3 185x3 225x3 255x2 275xM 265x1 270x1 (I can flat bench about 67% more......incline sucks!!!)
Rack Face Press (rack at 3" above nose): 95x8 115x8 135x6,6
V-Bar Pull Downs: 90x8 140x8 190x5
Rear Delt Plate Raise: 15x20,20
Total Workout Time = 65 min.
Had to cut it short tonight.
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Post by bossman on May 2, 2006 11:09:49 GMT -5
Hammer, Very impressive log. Big numbers and tough workout. I noticed on your log you said on squats you go to paralell, make sure you break paralell. You want to train full range of motion as this will increase your strength from bottom to top. Also you will be judged on depth which means you need to break paralell. Good luck and I wish you the best.
Bossman
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Post by Deleted on May 4, 2006 0:32:43 GMT -5
Bossman - thanks for your comments. I will take your advice on the below-parallel squats. I just finnished making a 14" box for box squatting. I checked on video and it puts me well below parallel.
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Post by Deleted on May 4, 2006 0:33:24 GMT -5
So I did a bit more reading on the WSBB training and learned a lot more. Found out about Circa-Max, Deloading, and Extra Workouts. I am adjusting accordingly and should be posting a lot more workouts starting today.
5/3/06 ME Bench
Pretty good night. I wasn't sure where I would end up on the 4brd press tonight and I was pleased with the 1RM. The 4brds for me is a tough ROM. It is just below the lockout and at the very top of the chest strength. It feels like there is almost a dead spot just off of the board here........by George, I think we may have found a sticking point!
BW = 257
4-Brd Bench Press (Medium Grip - pinky on rings): 45x5 135x5 185x5 225x5 275x5 315x5 365x5 405x3 455x1 475x1
Closegrip (feet on bench - no leg drive): 135x8 225x8 275x8,8,6
Cable Skulls: 50x8 70x8,8
Seated Cable Rows: 70x8 140x8 190x8 240x8
Total Workout Time = 95 min
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Post by Deleted on May 4, 2006 21:27:29 GMT -5
5/4/06 Extra Work - Bench
This is just a quick and simple workout to aid in recovery and GPP - General Physical Preparedness (per WSBB).
Rope Pressdowns (20 sec rest): 30x25,25 20x25,25
Reverse Pressdowns: 20x100
Rotator Hades with 10# plate: 10 reps all around = 100 reps
Total workout time = 19 min.
This felt good.......big time burn but good.
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Post by Deleted on May 5, 2006 19:17:48 GMT -5
Rotator Hades? can you explain this?
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Post by Deleted on May 6, 2006 0:54:30 GMT -5
bodebldr2000 - It is basically a superset of delt raises in all directions. Do each movement for 10 reps without resting. This is the best way I can break it down:
1. Front w/palms down 2. Front w/palms inverted 3. Lateral w/palms down 4. Lateral w/palms inverted 5. Bent over rears w/palms down 6. Bent over rears w/palms inverted 7. Bent over front w/palms down 8. Bent over front w/palms inverted 9. Upright rows 10. Overhead press
This is a recovery and growth exercise for the delts. Never do less than 10 reps all the way around. Try to get to 20 with all directions before adding weight. This will burn the heck out of your shoulders.
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Post by Deleted on May 6, 2006 0:56:53 GMT -5
5/5/06 ME SQ/DL
I've been waiting for this ME day since I built my box 3 days ago....here we go....
BW = 258
Box Squat (below parallel off a 14.5" box): 135x1 185x3 225x2 275x2 (finally got balls to touch box) 315x2 (balls to touch) 365x2 (sitting on box from this weight on) 405x2 455x2 495x2 (belt on) 545x1 (belt on)
GM (full range - narrow stance): 225x6 275x6,6
Standing Ab Pulldowns: 50x15 70x15 90x15
Cable Pull-Throughs: 50x15,15,15
Total workout time = 94 min.
Good lifting tonight. I am slow off the box right now but I believe the new speed days in my routine will correct that over the next 8 weeks or so. My back was fried after the pull-throughs....this is an evil exercise but it works.
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Post by Deleted on May 8, 2006 0:58:29 GMT -5
5/7/06 DE Bench
Started very late tonight but got-er-done anyhow. Here's a tip for you northern folk incase you make it to the beach and then train later that day.........wear a lot of sun block........I got burnt to a crips today and the bench is not very sun-burn friendly.......muther f*@ker that hurt!!!!
BW = 260
3brd Bench Press (varring grip): 135x3 185x3 225x3 260x3, 8 sets at this weight 280x1,1
Incline Press (45 degree - medium grip): 135x5 185x8 195x8 205x8 215x8 225x7
Face Pulls: 50x8 70x8,8
Cable Straight-bar Curls: 50x8 70x8,8
Total workout time = 53 min.
I am having a hard time getting jacked-up about the DE days. I realize that speed is definately what I need but I don't like lifting with, as Louie says, "submaximal weights". Fear not, I will give myself a smack.... ;D
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Post by Deleted on May 8, 2006 11:25:30 GMT -5
looking good bro! keep up the great work! the rotator Hades looks tuff but i will try it!
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Post by Deleted on May 8, 2006 22:45:03 GMT -5
5/8/06 Extra Work - Bench Some good old fashioned GPP work tonight. BW = 260 Push-ups (rep to failure with 60 sec rest): 35,20,12............anyone know where I can buy a can of stamina and endurance? ? What a joke! At this rep regression rate it would have taken me another 20 sets to get to 100 total reps..... Chin-ups (rep to failure with 60 sec rest): 7,3.5,2.5...........same story as above.......I see red flags going up everywhere!!!!! Wide Grip Pulldowns: 50x50 Standing Ab Pulldowns: 50x100 (rest/pause every 25 reps) Total workout time = 22 min. I'm going to hit this exact workout once a week until I gain some respect for myself.
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Post by Deleted on May 10, 2006 16:21:40 GMT -5
5/10/06 DE SQ/DL
Okay lifting today. I taped my box squats to review my speed......I need to get a lot faster off the box.
BW = 260
Box Squats - SPEED (below parallel box - 60 sec rest): 135x1 185x3 225x3 275x3 325x3, 8 sets at this weight 345x1,1
Sumo DL - SPEED (60 sec rest): 135x1 225x1 315x1, 6 sets at this weight 335x1,1
Cable Side Bends: 70x15,15,15
Cable Pull Throughs: 70x15,15,15
Total workout time = 75 min.
The pull throughs at the end of this workout really fry my back. I couldn't even sit down my lower back was so whipped. I laid down for about 10 minutes and stretched to get comfortable again.
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Post by Deleted on May 17, 2006 0:37:34 GMT -5
5/16/06 ME Bench
Felt good tonight and the weight moved well.
BW = 260
2-Brd Bench Press: 135x3 185x3 225x3 275x3 315x3 365x3 405x3 435x2 455x1 465x1
JMB Presses: 135x6,8,8,8
U/R Cable Rows w/Rope: 50x8 70x8,8,8
O/H Cable Extensions w/Rope: 60x8,8,8
Wide Pulldowns: 130x8 150x8,8
Total workout time = 68 min.
I was very pleased with the 465 on the 2-brd. 14 weeks out from meet.
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Post by dopar66 on May 17, 2006 6:31:47 GMT -5
Nice shootin, Tex! With 14 weeks to go, let me just be bold and ask: Are you planning on hitting 500 raw at 260? You don't have to answer, I plan on being at the meet, so I can sit back and watch. I was really just curious what your goal was. That's awesome numbers in the workout.
GPP until the self-respect comes back. Gotta love it!
God Bless. Doug
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Post by Deleted on May 17, 2006 13:13:41 GMT -5
Doug - good question but I will not answer. I'm just going to see where the numbers fall in all 3 lifts come August.
Thanks for the comments.
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Post by dopar66 on May 17, 2006 14:12:40 GMT -5
Cool! I'll certainly be on the lookout!
God Bless. Doug
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