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Post by Deleted on Jul 7, 2006 21:24:42 GMT -5
I am new to the board and I am interested in posting my training log here. I am a bench only guy due to a back surgery years ago. I realize this is a RAW training forum but my training philosophy has evolved into alternating raw and shirted benching. For me personally I believe the stronger I am raw, the stronger I'll be in the shirt. My question is, would my training log be accepted here? I am posting my last raw workout, I would welcome any feedback and would like to hear from anyone who has competed in this federation. I would be interested in competing raw.
7-3-06
Bench 135x10 225x10 315x2 345x1 365x1 385x1 395x1 400x1
Barbell Floor Press 225x2 275x2 315x2 345x2 385x2 (PR)
Rehab and out. My doctor advised me today to stop lifting weights in order to alleviate my chronic back pain. Silly doctor!
Randy
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Post by Deleted on Jul 9, 2006 19:34:16 GMT -5
Everyone is welcome. Tell us about yourself and what you hope to accomplish in your training. Be specific and give timetables. I would be more than happy to offer any suggestions/help.
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Post by dopar66 on Jul 10, 2006 6:52:24 GMT -5
RB, I concur with Hammer. Although....you being a 400+ bencher, I doubt I have much to offer to you.... I didn't see in your signature thingy on the side there where you are from. Chances are, if you're on the east coast, there will be a RAW meet near you soon for you to do some of that massive benching in. Many other states are getting on board as well. Follow this link and it will show you what states have the fed already, and who the contact person is. www.rawpowerlifting.com/chairs.htmBy the way, I don't know what kind of doctor you go to, but ask yourself, "Does this guy specialize in athletic injuries?" Glad you found us! God Bless. Doug P.
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Post by Deleted on Jul 12, 2006 20:26:23 GMT -5
7-11-06 Bench (BW 248 I am considering cutting back on the Whey) 135x10 225x10 315x2 Katana On (50) 405x1 (3 Board) 455x1 500x1 525x1 550x1 550x1 (2 Board) 525x1 500x1 (1 Board) Incline DB 100x5 100x5 100x5 (moderate assistance/saving the shoulders) Standing shoulder press 115x5 135x5 155x5 Rehab and out 550 is my goal for Jeff's meet. I'm going to approach this goal with the idea that range of motion is more important than weight. I will not exceed 550 in my training, but rather I will increase my range of motion each shirted workout. The 500 off the 1 board was the quickest 500 I have ever done, hopefully that is a good sign. Thanks to John, Laramie, Royce, Ryan, Kevin and Dave, having the right people around makes all the difference. Randy
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Post by Deleted on Jul 12, 2006 21:11:56 GMT -5
Thanks Hammer & Doug I am 41 years old. I compete in bench only. I have been training for 20 years. I am a high school P.E. teacher/powerlifting coach at small high school in Illinois. I am also an "off campus" member of the University of Illinois powerlifting team. Most of our members post on Chicagopowerlifting.com (another excellent site). My next meet is Sept. 16th in Savoy IL. The meet is APA and I will be wearing gear for this meet. As I said earlier, I would enjoy competing raw. If anyone knows of any upcoming meets in Illinois please let me know. My immediate goals are
1)Establish a new raw bench PR before Sept. 16th (415 current PR) 2)Establish a new shirted PR on Sept. 16th (515 current PR)
My current workouts are mostly low reps, boards, bands, and all multi joint movements. On the advise of a friend, I have eliminated all isolation movements such as tricep ext., this has helped with recovery. I would appreciate input from anyone.
Thanks, Randy
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Post by dopar66 on Jul 13, 2006 6:49:51 GMT -5
Well DANG! That is some impressive numbers! A 415 raw bench at 242? Not too shabby, Randy! With all your experience, about the only thing I can say is your friend who advised against too much isolation might be on to something. In between meets, and in the first couple of weeks of a cycle, I'll do tricep isolations. Then I eliminate them from my workout. Yes, yes, YES I recover faster! Bud Lyte, the administrator for this board, is a VP for 100% RAW and is from Illinois. Also, "BigArm" Bill Blackstone, a phenomenal bencher in his on right, is the Illinois chair. He used to post here a lot, but I haven't seen much from him lately. If you browse a little here and at www.rawpowerlifting.com there is frequently information about an upcoming meet in Illinois. Also, Jim Ray is a few states over. If you don't mind a drive (or short flight) he'd probably have an upcoming meet sometime soon. God Bless. Doug P.
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Post by Deleted on Jul 13, 2006 11:13:37 GMT -5
Thanks for the info Doug.
Randy
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Post by dopar66 on Jul 13, 2006 15:24:44 GMT -5
You are certainly welcome Randy!
God Bless. Doug
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Post by Deleted on Jul 18, 2006 20:54:20 GMT -5
7-18-06
Bench 135x10 225x10 315x2 345x1 365x1 385x1 405x1 (increasing by 5 lbs. every raw week until I hit 420)
DB Floor Press 100+lite bandx5 100+average bandx5 100+average bandx5 100+average bandx5
Standing Rear Shoulder Press 135x5 145x5 155x5
Rehab and out. Thanks again to everyone for the great spots. Big thanks to Kevin for the great lift offs.
Randy
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Post by dopar66 on Jul 19, 2006 9:16:40 GMT -5
Nice! 3 weeks until 420!!!
God Bless. Doug P.
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Post by jhummel on Jul 19, 2006 17:20:27 GMT -5
Hello Randy. We met at the usapl meet in Harrisburg. We will be putting on a push pull in Elgin on 9/24 sanctioned by 100%raw. The meet directer is Kevin Beveridge and the entry is on the home page in upcoming meets. Joe Hummel
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Post by Deleted on Jul 25, 2006 22:01:58 GMT -5
7-25-06
Bench 135x10 225x10 315x2 Katana On 405x1 (all the following off a 2 board) 455x1 500x1 525x1 550x1 (left arm dipped slightly after lock out) 550x0 (out of the groove) 525x1 (1 board) Considered doing 500 full range, John advised against it, good call.
DB Floor Press 100x5 100+average bandx5 100+average bandx5
Energy was down a little. Shoulders feel slightly over trained , sharp pains during some movements. I will continue raw training next week, I'm hoping to hit 410. If the shoulders don't feel right I will scale back my raw work to doubles or triples in order to avoid over training. Thanks again to everyone for the spots.
Randy
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Post by dopar66 on Jul 26, 2006 6:19:48 GMT -5
"Energy was down a little. Shoulders feel slightly over trained , sharp pains during some movements. I will continue raw training next week, I'm hoping to hit 410. If the shoulders don't feel right I will scale back my raw work to doubles or triples in order to avoid over training."
That's wisdom, Randy. Smart move!
Nice board work!
God Bless. Doug
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Post by Deleted on Aug 1, 2006 21:48:54 GMT -5
8-1-06
Bench 135x10 225x10 315x2 345x1 365x1 385x1(shoulders were giving me the pins and needles pain, I will scale the raw weights back for the rest of this cycle) 225x27(for fun)
Floor Press 315x2 365x2 390x2(PR)
Rear Shoulder Press 135x5 155x5 160x5
Curls 140x10 140x10
My shoulders are worn down from too many weeks of 400 lb. raw bench attempts. Two consecutive weeks will have to be my limit with those types of attempts.
Randy
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Post by dopar66 on Aug 2, 2006 8:48:17 GMT -5
That sounds smart, Randy. Hopefully the decreased raw work will help the shoulders with the pins and needles. Still looking WAY strong! Nice numbers for a guy who is decreasing his weight!
God BLess. Doug
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Post by toolpod on Aug 2, 2006 21:55:25 GMT -5
Randy,
Be careful with overtraining...just my $0.02...but doing floor presses heavy for PR's...after doing flat bench above 90% 1RM...you need to be smart about your shoulders a bit if you want to lift raw long term. Balance your intensity and volume.
Just be careful, man. Have you thought about going more classic Westside, where your main movement on heavy day is one main press only...either flat, pin, floor, or rack lockout?
Best, Jim
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Post by Deleted on Aug 5, 2006 19:07:32 GMT -5
Jim, Your right about the 90% attempts and PR's being in the same workout. I am going to scale things back on my raw days.
Thanks, Randy
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Post by Deleted on Aug 5, 2006 20:10:16 GMT -5
i ended up having BOTH shoulders operated on because i kept going heavy all the time. doing heavy flat, then heavy lockout then heavy declines...it tore them up big time. took years to get back up to decent numbers. be kind to your shoulders my friend or they will leave you! lol
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Post by 3speed on Aug 6, 2006 18:40:05 GMT -5
RB, A question about the shirt. Do you find that handling the heavier weights in your shirt helps your raw bench. I do 2 & 3 board benches occasionally and I find it helps prepare me mentally for the bigger weight...just wondering about possible physical carryover from the shirt to raw.
BTW, awesome benching.
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Post by toolpod on Aug 7, 2006 9:07:16 GMT -5
Randy,
The other way to look at it...is if you skip the extra flat bench before..you can push better PR's on your main movement of the day.
Best, Jim
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Post by Deleted on Aug 8, 2006 21:31:18 GMT -5
8-07-06
Bench 135x10 225x10 275x5 315x2 Katana On 405x2 (2 board) 500x1 (2 board) 525x1 (2 board) 475x1 Full Range (I'm wondering if this shirt is to big)
Close grip 315x2 335x2 355x1 365x1
I have been sick with stomach flu the last two days. Shoulders are still a little sore. I could never get less than 500 to touch in my 48 F6. I wonder if I should have ordered a size 48 Katana? I ordered a 50 because the shirt is thicker.
Randy
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Post by Deleted on Aug 8, 2006 21:35:57 GMT -5
Thanks for all the good comments guys, it is appreciated. Yes 3 speed, I think there is a lot carry over from the shirt. Just like the boards, the shirt allows you to put more weight in your hands.
Thanks again everybody, Randy
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Post by Deleted on Aug 15, 2006 20:48:04 GMT -5
8-15-06
Bench 135x10 225x10 315x11
DB Floor Press 100+average bandx5 100+a bandx5 100+a bandx5
Close Grip 315x2 315x2 315x2
Scaling back on everything during the raw weeks of this cycle. Hoping the new shirt comes before the next shirted day. I'll be moving my bench day to Wednesdays. Looking forward to having a good crew to work with.
Randy
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Post by dopar66 on Aug 16, 2006 10:12:24 GMT -5
Hey, Randy. Does this mean you're 100% over that flu? Man, that's miserable!
Looks like the training is going well, even if YOU consider it scaling back, all I see is "315 x 11"
That's moving some steel!
God Bless. Doug
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Post by Deleted on Aug 16, 2006 15:28:08 GMT -5
Thanks Doug, definitely feeling better. Lighter weight helps with the recovery.
Randy
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