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Post by vikingpower on Oct 17, 2006 8:49:29 GMT -5
Ok fellows, first time to post here. I'll give some background info to introduce myself. Chad McMullin, 35, married w/3 boys. Best shirted bench: 485 (have done 500 in gym). Use mostly a F6 single, but have been toying around with a open back Karins DD my last few shirt workouts. Best Raw bench in comp. is 300 (APA nationals last Dec.) Have done 335 in the gym. Am a 220 and hold state records in the wabdl, apa, and aapf. Current goals are:
500 shirted bench in comp., and a 350 raw in comp sometime in the near future. Have been combining raw and shirt work using westside barbell style training. Have been posting my workouts in my blog (http://www.geocities.com/mcmullinstrengthsystems/blog.html)
If anyone gets a chance, click over and let me know what you think or opinions of my workouts. Will start posting my workouts on here starting today. Would appreciate any feedback and help. Thanks.
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Post by sauble on Oct 17, 2006 8:54:06 GMT -5
you are getting a decent carryover dude.
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Post by vikingpower on Oct 17, 2006 8:55:46 GMT -5
ME bench work (Monday, 10/16/06)
Floor press w/ 1 set chains: bar x 10, 135x5, 185x5, 205x3, 225x3, 275x1(90%), 290x1(95%), 310x0(101%), 225 for 3x5
Kettlebell tricep ext. (used 20kg bells): 10,10,9,9
Felt ok, but got a cold this weekend and was not quite right. My pr on floor press w/ chain is 305. Got the 310 started, but gave out. Did not feel that bad, just fatiqued. Will crush it next time. Back work tomorrow. later.
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Post by vikingpower on Oct 17, 2006 8:57:54 GMT -5
Thanks sauble. Have always had real good lockout strength. God just blessed me with that. My biggest problem is right off the chest, even with the shirt. Usually if I get it off good, I finish most lifts.
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Post by dopar66 on Oct 17, 2006 11:04:09 GMT -5
Welcome to the forum! Glad you are here!
Those are some mighty powerful numbers, Viking! There are some other really great benchers that post here right regularly, Sauble being one. They are great about helping folks out with routines, technique, etc. From the looks of it, you already have a pretty good grasp on the bench press thing. :')
God Bless. Doug P.
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Post by vikingpower on Oct 17, 2006 11:45:28 GMT -5
Thanks for the welcome Doug.
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Post by vikingpower on Oct 17, 2006 21:29:01 GMT -5
Back Work Tues. 10/17/06
Bent Rows: 135 4x10 Kettlebells Rows: 4x8 40kg bell Bar Shrugs: 225 4x10 Band Face Pulls: 4x15 (used purple band choked on my rack) Kettlebell Rear Delt: 4x10 16kg bell
Real good workout. Felt much better today. Tomorrow off and DE bench on Thursday
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animal
Junior Member
Posts: 73
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Post by animal on Oct 18, 2006 15:29:46 GMT -5
ME bench work (Monday, 10/16/06) Floor press w/ 1 set chains: bar x 10, 135x5, 185x5, 205x3, 225x3, 275x1(90%), 290x1(95%), 310x0(101%), 225 for 3x5 Kettlebell tricep ext. (used 20kg bells): 10,10,9,9 Felt ok, but got a cold this weekend and was not quite right. My pr on floor press w/ chain is 305. Got the 310 started, but gave out. Did not feel that bad, just fatiqued. Will crush it next time. Back work tomorrow. later. Great work out Viking...and that carry over from raw to assisted is awesome. I'm only getting about 80-100 with my fury. Keep up the good work.
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Post by vikingpower on Oct 19, 2006 8:29:21 GMT -5
Was suppose to go in at 4:30am to meet my training partner. Still have this crappy chest cold, but got up anyway. Check my phone for any texts and get one from him saying he could not sleep and he went in at 3:15am and was already leaving to go home. So, I dragged back into the bed and am going to work this afternoon. Its DE bench day, so I will be fine. Here is my plan for today:
speed bench: 5x3 w/206 (straight wt. 60% of my floor press pr) 2 board press: 5 singles (will start around 300 and work up to a max single) May do some light kettlebell stuff as well. we'll just see.
Ok, reason for changes in speed work: been doing bands with it for about six weeks or so and figured time for a little change to stimulate the body. got this from Jim W. at EFS. Thought I would give it a try for 2-3 weeks and go back to bands after that. I'll post the actual workout this evening and let everyone know how it goes. later.
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Post by dopar66 on Oct 19, 2006 9:28:01 GMT -5
Hey, Viking. I've heard from several folks you ought to take a break from bands every so often anyway. A reliable source (thanks again, 3Speed) told me severl things. One was the CNS can only take so much. The second was that the joints can only take so much. The last was, each of his most recent PRs have come directly FOLLOWING multiple week sessions with added resistance. That's good enough for me!
(Starting with 300.....dang.........)
God Bless.
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Post by vikingpower on Oct 19, 2006 9:57:59 GMT -5
Thanks Doug. BTW, where are you from?
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Post by vikingpower on Oct 19, 2006 13:27:02 GMT -5
Ok, just finished DE bench work. REAL PLEASED with the results.
speed bench w/205 and a mini wraped around my wrists: 5x3 (felt different, good speed)
2 board press: 295x1, 310x1, 325x1, 340x1, 350x1
Thoughts on 2 board: first three were EASY!! VERY EXPLOSIVE!! 340 was slower off the board, but blasted it up after half way. the 350 was slow off the board as I expected, but strong at the end. Stopped there. Maybe could have gone 355/360, but felt 350 was enough. Later
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Post by dopar66 on Oct 19, 2006 14:22:00 GMT -5
STROOONNNNGGG!!! Viking, lifting like that, the 350 goal is dead ahead! I tell you, reading posts like yours, Cappicard's, Bodebldr's, I'm just going to have to start me a bench thread so maybe someday I'll be able to bench!
Excellent work.
God BLess.
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Post by vikingpower on Oct 20, 2006 10:47:44 GMT -5
Good Morning everyone. I wanted to take a second to thank yall for the help and kind words since I started posting here. I am really looking foward to my first 100% RAW meet (which I am directing) here in Mississippi in Feb. My goal by then was 350, but after yesterday's workout, I think I can go higher. Not sure how high, but I feel I have enough time to push toward 400! Anyway, doing heavy back work today. will post this afternoon. Chad
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Post by dopar66 on Oct 20, 2006 13:15:06 GMT -5
I HEAR YA!!!!!!! 400! YES!!!!!!!
(By the way, forgot earlier sorry, I'm from NC)
Man I am SUPER STOKED you are having a meet in good ole' Mississippi! I hope it's a great meet. Maybe you'll get to lift and not just direct. Cuz you know you won't be busy or anything like that.
:')
Have a great weekend, and God Bless.
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Post by dominic on Oct 20, 2006 14:10:01 GMT -5
Vikingpower,
Where in Mississippi would you be having this Raw meet? Full meet or BP only? I am from Madisonville, LA (35 miles N of New Orleans). I would love to attend and I would also bring at least two other people who also compete raw.
Dom
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Post by vikingpower on Oct 20, 2006 16:08:38 GMT -5
Dominic, the meet (bench only) is scheduled for Feb. 17 in Vicksburg (my hometown). The meet entry should be on the website around christmas or I can send you one via email when I get the finished copy. PM me with your email and I'll get it to you asap. I am lifting in the meet also, so I figured a bench only meet for our first one here was enough to get our feet wet in 100% RAW.
Doug, my training partner is going to sort of co-direct it with me so I can lift as well. Reason I decided to do one is that mississippi has great lifters, but no one wants to come in and do stuff on a regular basis (sanctioned anyway). Its a bench only meet so running it and lifting should not be a huge ordeal (I pray a lot about that, LOL)
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Post by vikingpower on Oct 20, 2006 16:13:10 GMT -5
OK, todays back work:
Bent Barbell rows: 4x5 w/225 kettlebell rows: 3x6 w/106lb bell Partial rack deadlifts: 315x2,2,1 (my grip sucks, got to get some straps to get the full benefit) kettlebell shrugs: 4x10 w/72lbs. bells Face pulls: 3x15 w/purple band
Good work, was not as heavy on some things as I wanted, but got good results. yall have a great weekend. chad
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Post by dominic on Oct 21, 2006 10:22:16 GMT -5
Sounds good. You can count on at least three of us from LA. When you get it ready send me an email. dominicl@huberincusa.com
Thanks Dominic
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Post by vikingpower on Oct 23, 2006 8:01:28 GMT -5
ME Bench work (10/23/06)
4-board press: warmup, 405x1, 425x1, 435x1
DB flat bench (2 sets to failure): 70's for 25 reps, rested about 5 min., then did 17 reps.
tied my pr from 4 weeks ago. missed up cause I forgot that I did 435 last time. probably could have gotten 440, but feel like I am getting stronger. beat my rep record from last week by 2 (23 last week, 25 today on the first set). Chad
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Post by dopar66 on Oct 23, 2006 9:35:37 GMT -5
Bench only? That's great! You should get good turnout for that. And with a co-director so you can lift even? You sound like you are an experienced director. :')
Killer workouts. There are probably 20 posts here about improving grip strength, if you don't feel like searching for them, let me know and I'll try to sum them up for you.
STRONG bench work! Nice PR! (Well, a tie for PR, but who's counting?) :') That is a heckuva bench! Keep up the killer work.
God Bless.
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Post by vikingpower on Oct 23, 2006 9:52:07 GMT -5
I don't worry about my grip much since I don't do full meets much (have done only 1 in the six years I have been competing). Wish now I had gone for one more set on the 4 board. hate not breaking pr's. Thanks. chad
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Post by vikingpower on Oct 24, 2006 10:26:32 GMT -5
Morning. Back work today. Feeling pretty good today, so should have some good numbers. Workout looks something this: Bent Rows Kettlebell Rows BB shrugs Face Pulls w/band Kettlebell rear delt
Does anyone else on here use kettlebells? If not, I would strongly suggest investing in a set or two. Best money I have ever spent. Afternoon workout so I will post later today. chad
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Post by dopar66 on Oct 24, 2006 11:34:47 GMT -5
I know Louie Simmons is really a proponent of kettlebell training. Everyone I've heard from that uses kettlebells seems to like them. My gym is a fitness center ('nuff said). I'm an NC teacher, so the money thing and the gym thing really make my chances look bleak.
Looking forward to this afternoon's post!
God Bless.
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Post by vikingpower on Oct 24, 2006 15:23:01 GMT -5
changed back work a little.
BB bent rows: 4x5 w/225 Kettlebell rows: 8,7,6 w/106 lbs. bell kettlebell shrugs: 4x12 w/70lb bell face pulls: 4x12 w/green band kettlebell snatches: 2x5 w/16kg bell
added the snatches at the end just for a little shoulder rehad work. been feeling funny, so went with an old favorite. back is feeling real strong. Later. Chad
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