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Post by Deleted on May 1, 2006 17:06:21 GMT -5
I wanted to do a little log on my progress to a 350lb RAW bench. I was doing a routine by critical bench and was up to 325lbs to 330lbs but I was over training big time so my weights dropped big time.
Paul Bossi told me about his routine and I am using it and doing great. Here is todays workout:
Bench press Warmups 135lbs for 10 225lbs for 5 275lb for 5
Worksets 300lbs for 3 (up 15lbs from last weeks lifts) 235lbs for 3 sets of 10 reps (up 10lbs) 215lbs for 1 set of 10 reps paused. (up 10lbs)
Decline BB bench 225lbs for 8 (up 40lbs) 235lbs for 8 245lbs for 8
Incline DB press 80lbs for 8 90lbs for 8 100lbs for 8
I felt really strong. My 1st set with 300lbs was an increase from last wek, I did 285lbs last Monday and today 300lbs went up pretty easy. My 3 sets of 10 with 235lbs was a 10lb increase from last week as well same with the paused set. Pauls routine is working very well for me and I cant wait to hit at least 350lbs then on to 405lbs!
Thanks Paul Bossi for your very helpful routine!
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Post by bossman on May 2, 2006 11:04:04 GMT -5
Congratulations Matt I wish you the best with this routine. I have been using it for the past 15 years and it works wonders. Some of the people who have used this routine, Carl Elliott 560 raw @ 308, Kinta Mallory 470 RAW @ 242, Pat O'Brien 425 RAW @ 198, Jeremy Wright 400 RAW @ 242, Chris Kennedy 375 RAW @ 181. This is just a few friends who have tried it with success. I have also had other try it who have made high gains but I have not heard of where they ended. Good luck and keep me informed.
Bossman
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Post by dominic on May 2, 2006 11:26:05 GMT -5
bodebldr2000,
I finished the critical bench program in early April. I gained 25 lbs touch & go (315-335) and 20 lbs pause (300-320). I have retained most of the strength, but it was a very taxing workout. I acutally started to develope elbow problems from lifting heavy week after week. I started Paul's workout two weeks ago and I like it much better than the critical bench workout. It is a very tuff workout. I dont want to take up too mcuh of your log sheet, so this I what I did last saturday on flat bench: Warm-up 205-10 245-3 280-2 Sets 305 x 3 270 x 8 265 x 8 260 x 8 255 x 8 all touch & go
Like you I am shooting for 350-365 range
Dom
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Post by Deleted on May 2, 2006 14:06:33 GMT -5
Way to go dom! Looking good! Pauls routine is awesome. I did deads today and it kicked my ace!
DEADLIFT Day! I havent deadlifted in years but really enjoy this movement. It is an awesome lift and I feel like I am superman when I do them. I love lifting heavy weight and beating the lbs! I was going to do deads, biceps and back BUT soon found out deads need their own day, well for me anyway.
Heres the workout:
Deadlifts Sumo style 135lbs X 10 225lbs X 10 275lbs X 3 315lbs X 5
I had to call it quits here. All the lifts were clean and smooth. But I managed to pull a small muscle in my lower back so I stopped with 315lbs. I wanted to do at least 1 more set of 315 but my back said Hades no!
Biceps Ez bar preacher curls, hands inside 95lbs X 8 105lbs X 8 115lbs X 8 125lbs X 8
Ez bar curls, hands on outside 95lbs X 8 x 4sets
This was it. I was smoked from the deads and my back was getting more sore. I will have to baby it tonight and hopefully it isnt anything serious. I wanted to know Bossman, can I do this routine the way you told me to, but do deads on Friday by themself? Deads take all my strength out of me, so until I am better at this and can become more conditioned, I need to do them on a seperate day if possible.
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Post by Deleted on May 3, 2006 22:27:06 GMT -5
I had to take today off, back was killing me. But I managed to stretch it and move around and it is feeling better. Spent the whole day in bed. I will do todays workout tomorrow and tomorrows on friday. I will have to look at some videos on deads to make sure my sumo form is right. 315 was a challenge but feel it will easily go up once my form improves. Any tips on where to look at deadlift videos? any educational or instructional videos?
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Post by Deleted on May 4, 2006 0:41:02 GMT -5
bodebldr2000 - There are tons of good instructional videos on the below link. 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 May 4, 2006 6:15:28 GMT -5
thanks man! uh oh, here come da hammer!
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Post by Deleted on May 4, 2006 17:57:23 GMT -5
My back is still very sore but I managed to have a very decent workout. No sides from the stack at all, I am still taking 2 tribuloids but bumped stimuloid up to 2 pills a day. Feeling kinda bloated today though, i spent the past 2 days in bed and didnt eat hardly at all. Seems i put on some weight somehow though. I am the type of person who has to eat all the time or I tend to hold more fat.
Here is todays workout:
BB shoulder press 135 X 10 145 X 10 155 X 10
DB front raise 25lbs X 10 30lbs X 10 35lbs X 10
Rear delt flyes on cable machine 40lbs X 10 X 3
Close grip Bench press 135 X 10 185 X 10 205 X 8 225 X 8
Decline Skull Crushers 115lbs X 10 X 3
Press downs 50 X 10 80 X 10 100 X 10 110 X 10
Dips 1 set BW for 12 reps 1 set BW for 10 reps
I was wore out and ready to go home. lol I was so dang thirsty today I couldnt get enough water! The exercises were hard, especially shoulders, because of my lower back. But I managed to do ok. I dont know if its the tribuloid and/or the stimuloid but I have been drinking water like crazy, I cant seem to get enough.
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Post by Deleted on May 5, 2006 14:45:47 GMT -5
No leg workout today. My back is still very tender. I woke up early this morning and I was going to eat and get ready for the gym. My back was worse today than yesturday. So I will take it easy this weekend and relax. Then I will hit it hard Monday.
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Post by Deleted on May 6, 2006 1:00:40 GMT -5
Nice lifting on the bench day. Tons on volume!
Get that back of your's straighted out man!!!
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Post by Deleted on May 7, 2006 11:56:57 GMT -5
its getting better, it seems to have moved though now the pain is in the top portion and my right glute. How can you pull your donkey muscle? It was all focused in my lower back but now its in my glute. i keep stretching it and hopefully i will be good to go by squat day.
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Post by 3speed on May 7, 2006 13:50:06 GMT -5
BB2K...Been there-done that. The hardest part is convincing someone to massage it for you.
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Post by Deleted on May 7, 2006 15:15:14 GMT -5
hehehe I have a great massage lady here, my wife helps me out with it. I used a back vibrator thing yesturday and it got rid of all the pain but it soon came back. I am going to get my wife to massage it again tonight. I am really looking forward to my workouts now. Tomorrow is bench day and I am excited to hit 315lbs for 3 (hopefully) lol I was up to 325 for 2 before but i overtrained and my strength went south, so i am having to rebuild.
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Post by 3speed on May 7, 2006 15:32:24 GMT -5
I have a chiropractor and a masseuse. Both of them - and my doctor - all recommend ice for these type injuries. Apply the ice for 20 minutes, leave it off for 40 minutes and repeat as often as possible. The ice routine combined with a non-aspirin anti-inflammatory (tylenol, aleve, motrin, whichever works for you) will usually do the trick within 2 weeks. I have been injured enough to speak from experience on this one. Hope you recover soon - very few things are as irritating as a nagging injury dragging down your training.
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Post by Deleted on May 7, 2006 18:34:31 GMT -5
I will do the ice thing tonight. You wouldnt believe how many people suggested I put a heating pad on it! Doesnt make much sense to put heat on an inflamed muscle IMO.
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Post by Deleted on May 8, 2006 14:08:31 GMT -5
Chest day
Not sure what is going on but I felt a bit weak on flat bench today. I did manage to go up 5lbs on my bench though. Everything else went fine. Here is todays sad workout:
BB flat bench press warmups 135lbs for 10 reps 225lbs for 6 reps 295lbs for 3 reps
Worksets: up 5lbs from last week 305lbs for 3 reps...this set was hard today, I normally feel very strong and know I can do allot more weight than this but today I wasnt in the groove.
245lbs for 3 sets of 10 reps...up 10lbs from last week
205lbs for 1 set of 10 reps paused...down 10lbs from last week only because I forgot how much I had done before, will make it up though.
Incline DB press 70lbs for 10 reps 80lbs for 10 reps 100lbs for 8 reps These are getting easier, shame my gym doesnt have anything heavier than 100lb DB's. Also the incline was increased from 45 to 90 degrees
Decline BB press 225lbs for 10 reps 235lbs for 8 reps 245lbs for 8 reps I could have gone heavier but I forgot to bring my worksheet that tells me what I lifted last week so I had to guess. I could have done 10 reps each set but my form screwed up on rep 6 and it really threw me off. As it was coming down for some reason it went back towards my head and it just went to Hades from there. lol
I am doing well with this program, I just wish I had found it sooner. The critical bench program I was doing is an awesome routine but it caused me to overtrain for some reason. Once I hit 325lbs everything just stopped.
So in a nut shell I am doing fairly well with Paul Bossi's routine, hopefully i will keep going up 5 to 10lbs a week. So based on a 305lb bench for 3 that equals a 333lb bench, if i keep adding 5 lbs a week I will hit 405lbs by the end of July. I need to add only 72lbs to my bench to hit a 405lb bench. Wish me luck! __________________
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Post by dopar66 on May 8, 2006 19:27:15 GMT -5
Awesome, brother! Keep up the incredible work!
God BLess. Doug
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Post by Deleted on May 9, 2006 10:52:21 GMT -5
thanks my brother. I hope to hit 405lbs by July, maybe the end of July, that would be awesome. I doubt I will hit it that soon but i am gonna bust a nut to get 405lbs before the end of the year. I would love to have the numbers above say "405lbs for 3 and 315lbs for 3 sets of 10" that would make my life complete. lol
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Post by Deleted on May 9, 2006 20:44:31 GMT -5
05/09/2006
Back and Biceps
Felt a bit weak tonight but managed to get through it all. Saw and old friend and we talked way to much so my workout took way to long. lol
Biceps Standing ez bar curl inside grip 75lbs x 10 95lbs x 10 105lbs x 10 115lbs x 10
outside grip 75lbs x 10 105lbs x 10 115lbs x 10 115lbs x 10
Double bicep pull downs 135lbs x 10 165lbs x 10 180lbs x 10
BACK
Seated cable rows 140lbs x 10 180lbs x 10 220lbs x 10 The last set is always very hard for me, it tends to hurt my left shoulder a bit. The machine we have only goes up to 220lbs so I will have to figure a way to add weight when I get to that point.
T-Bar Rows 90lbs x 10 135lbs x 8 180lbs x 8 tried for 205lbs but my feet slipped on 4th rep and threw me off so i dropped it down to 180lbs again and finished the last 4 reps...Note to self...do NOT ware flip flops to the gym!!
Wide grip pull downs 135lbs x 10 180lbs x 8 210lbs x 8 My form was a bit off, i was getting a tad weak by this time and wanted to get home. I do not work out at this time at night ever, I normally hit the gym around 11am or noonish. That may explain why i was out of it somewhat.
Tribuloid is doing one Hades of a good job, stimuloid is rockin the house too! I cant get enough of Tribuloid, the stuff works great. Stimuloid keeps thing interesting in the bedroom and samoangirl and i REALLY like that. lol
Hyper-H was mailed out today so I should be getting it soon enough, Tribuloid will be in my system very well by then and Hyper-H will be stacked with it. As I run out of Tribuloid ;( then it will be all Hyper-H from there. I plan to really bust my azz during this stack and give it my all.
Stay tuned my good friends!
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Post by Deleted on May 10, 2006 14:44:19 GMT -5
05/11/2006 Ever passed out after a set? Well I got that pleasure today. lol I was kinda light headed to start with and after my last set of rev grip press downs I turned to walk off and dropped to the floor. It was kinda cool really. lol Here is todays workout. ShouldersSeated bb shoulder press115lbs x 10 135lbs x 8 155lbs x 8 Front plate raisetwo 35lb plates held together for 3 sets of 8 reps. Rear delt fly25lbs x 3 sets of 8 reps TricepsClose Grip Bench press135lbs x 10 225lbs x 8 245lbs x 8 255lbs x 8 Personal record!! These were awesome! Felt really strong and got some good weight in today. Rev grip press downs105lbs x 8 120lbs x 8 135lbs x 8...this is when i kinda passed out. Press downs120lbs x 3 sets of 8 reps Thats it for the day. I cant figure out why I am always so tired and feel weak but yet my strength is getting better.... Going to do cardio in a few minutes and then have a protein drink and RELAX. Duckies i am beat.
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Post by Deleted on May 11, 2006 10:11:36 GMT -5
05/12/2006
off today. I will attempt deads tomorrow. My back is still a bit sore and tender so i will go light and do something like the 5 x 5 program. Pauls routine is working very well, every muscle in my body is sore today. lol
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Post by Deleted on May 12, 2006 17:56:52 GMT -5
05/12/2006
I tried a different workout today, just for fun, but man was it awesome! I may just stick with it. Its like the 5 X 5 routine but 3 X 3. I tried it and loved it. Basically you do the Squat, Bench and Dead Lift 3 days a week. I did it all correctly but the dead lifts, i was to do 3 x 3 but didnt have my glasses on and thought it said 2 sets of 1 (blind as Hades without my bifocals, yes BIFOCALS at 38) I really liked this routine and i was able to move some decent weight, especially with squats!!
SQUAT warmup 135lbs x 10 225lbs x 5 275lbs x 2 worksets 2 sets of 1 rep 290lbs x 1 315 x 1...wow!! I havent seen 315lbs in a very long time! it went up pretty Duckies easy too! woo hoo!
BENCH warmup, stretch and rotator cuff work between sets 135lbs x 10 225lbs x 6 worksets 275lbs X 5 sets of 4 reps These were pretty decent feeling, kinda heavy today but got all reps on each set.
DEAD LIFT warmup 135lbs x 5 225lbs x 5 worksets 315lbs x 2 sets of 1 rep Could have gone heavier but i want to take it slow, back still a little tender.
Overall a pretty darn good workout. I do this same routine Mon. Wed. Fri. I am seeing some great results with Tribuloid, Stimuloid continues to keep samoangirl happy...lol I started HYPER-H today, so it should be kicking in within a few days. I will take 4 pills a day for 45 days. 1 at 6am, 1 at noon, 1 at 6pm and 1 at 11pm before bed.
If all goes well, I will be entering a powerlifting meet on June 3rd in North Carolina. It's a RAW meet. I want to do all 3 lifts but my strength isnt as good as most of the men that will be there. It will be mainly for fun and education. I hope everyone is enjoying my log, feel free to ask any questions. Have a great weekend!
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Post by jimroberts on May 12, 2006 18:43:45 GMT -5
Nice work bodebldr2000.
It always feels great when you have a great squat. I do legs on Friday and how I squat can really get my weekend off to a good start when I feel strong in that lift.
And be careful with your back. This is a lot of work to do 3 days each week. I strained my back deadlifting this past Tuesday and it has cost me two training dates thus far. Though I am not preparing for anything in the near future, you are getting close to the date of your meet.
Good luck and approach the meet as if your going to win. Always go into a meet with the desire to do your best and beat your last PR. When you improve and meet your goals, you are a winner! Most importantly..., have fun and enjoy the experience.
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Post by Deleted on May 12, 2006 20:19:04 GMT -5
Thanks for the kind words. I will do my best and train smart. I was totally shocked today when I was able to squat 315lbs. Man I was crazy happy about that. I really want to bench 405, dead lift 500 and squat 500 or more
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Post by Deleted on May 13, 2006 20:29:00 GMT -5
05/13/2006
Today was an off day. I am really looking forward to Mondays workout. Hope everyone has a great weekend!!
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