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OldGuy
Apr 26, 2007 8:52:48 GMT -5
Post by Deleted on Apr 26, 2007 8:52:48 GMT -5
Hey everyone Thought I would introduce myself and start posting a log here and hopefully get to a Raw contest this summer or fall, Would like to compete at the Raw Nationals in July (full meet) if some little nagging injuries stay away, but anyways. here we go... Introdution Stats. HT - 6'2 Wt - 356lbs Age - 36 (37 this June 10) (rapidly approaching.. ha ha ha) 4/25/07 (Week 1) Warm-Up Standing Abs 8X3X180lbs Core: Comp Bench (all sets 2 sec pause) (Tech. Work) (No Lift Off) 225x8 315x3 365x2 405x1 455x3x1 405x5 Standing Press5x2x275 (very light, but only week one) Max effort (Part. Movement) 2 Board Close Grip (2 sec Pause) 3xBar+Big Chains (90lbs) 3x135+ " " " " 3X225+ " " " " 3X315+ " " " " 1X315+Big Chains+ 6XSilver 3/8 chains 1x315+Big Chains+ 8XSilver 3/8 chains 3x315+Big Chains+ 10xSilver 3/8 Chains ( Total weight 505lbs) Weight felt light and did 3, stopped there so save it for later. Rear Delts 2x8x80 Side Delts 2x8x60 (take ez to promote muscle growth and blood flow) Alittle short today, had to coach students, while training.....
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OldGuy
Apr 26, 2007 9:25:45 GMT -5
Post by Eagleface on Apr 26, 2007 9:25:45 GMT -5
Welcome aboard, looking forward to reading your log and learning from it, you seem to have a lot of experience.
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OldGuy
Apr 26, 2007 9:44:44 GMT -5
Post by toolpod on Apr 26, 2007 9:44:44 GMT -5
Old Guy...yikes I'm 37 also...I was expecting from the title that "old guy" meant somebody much older than us!
Looks real strong on the bench! 455-triples! Very sweet!
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OldGuy
Apr 26, 2007 10:07:09 GMT -5
Post by Deleted on Apr 26, 2007 10:07:09 GMT -5
Hi..... Ya old guys The 455 was for 3 sets of 1... all sets are paused for 2 sec.. This is week one, so weights are just training tech and explosive power... The 2 Board Part, Close Grip was heavy lift for the day.. So eveyone knows, I have never done a raw meet, I have only done "the dreaded geared contests" I tore my knee up playing ball in college in 1988 and have been powerlifting since 1989, ie the gear.. In 17 years of competing I have lifted in the ADFPA (before it was the USAPL), USAPL, USPF, APA-WPA, APF-WPC and had my WPO card for a hot minute... Have an official 2600@308, but that is more gear mastery.... though I have pulled 840, and 800 plus on 3 occassions. I tore my groin on an 860 deadlift last summer and have had to switch from sumo to con, and it taking some getting used to and then the mental aspect of squatting RAW having a tore my knee up.... But wherever I am an it where I am at, and just go forward from there.. Goal to hit 2000, then 2100 plus .. but only god will know this.
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OldGuy
Apr 26, 2007 10:18:42 GMT -5
Post by rickhussey on Apr 26, 2007 10:18:42 GMT -5
Isn't 2600 somewhere around 2nd or 3rd on the all time list for the 308s? Out of curiousity, why have you decided to train and compete raw for the time being?
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OldGuy
Apr 26, 2007 10:58:28 GMT -5
Post by chancey on Apr 26, 2007 10:58:28 GMT -5
Wow, awesome numbers. You're one big dude. I bet you could put a hurtin on a buffet!
Look forward to your post.
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OldGuy
Apr 26, 2007 11:21:35 GMT -5
Post by Deleted on Apr 26, 2007 11:21:35 GMT -5
Yes, its tied for 2nd All-Time for 308's.....
I just got tired of getting in and out of gear and trying to find people to give me a hand.... it just sucks to squeeze into that stuff....
I train at our HS were I teach and it is much easier just to go and lift, and I can do it on my own alot of the time.... Having one blown knee, and suffered two pec tears, gear kept things tight..
I started going raw again in the mid 90's on the bench and was able to go to 600 raw in the gym, then tore my pec the 2nd time, so I stopped training raw and just lifted in gear from that point forward....
But now I want to find out where my body is on its own.... I still get alittle anxious when I go over 500 on the bench, but time and technique, I hope will keep things togther....
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OldGuy
Apr 26, 2007 11:26:48 GMT -5
Post by dopar66 on Apr 26, 2007 11:26:48 GMT -5
Welcome aboard little buddy! (This coming from a 181 pounder.......)
NICE lifting! Wow! Well, you can take for granted I won't have much to offer in the way of tips or advice..... but I will certainly look forward to your log!
I have an inked-in conflict the weekend of the nats, but would have REALLY enjoyed getting the chance to see you lift some serious iron!
Nice to meet you.
God Bless. Doug P.
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OldGuy
Apr 26, 2007 12:05:14 GMT -5
Post by Deleted on Apr 26, 2007 12:05:14 GMT -5
Thanks for the words...
I have been accpeted to do the Europa Super Show in Dallas in Aug.... but I would like to see if I could do both contests, Nationals and the Europa...
I have pretty good recovery time, I train chest 3x per week (different angles, reps and grips) and back and legs twice (different stances, heights, chains, bands etc).... but only in a 3 day span (M-W-F) (My own twisted version of Brian Siders, Westside, , Russian Periodizaition and 3X3 program I came up with that works for me)
If my squatting is going ok and I could show a respectable total and not get embarrassed I would like to give it a go, but I don't want to put the cart in front of the horse..
I teach so I am off in the summer and live in Maryland, Richmond is so close by... only time will tell , but I would like to try, I will know more when I start squatting heavier over the next few weeks how things are holding up with my body..
Train hard, train heavy and train safe...
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OldGuy
Apr 27, 2007 16:20:06 GMT -5
Post by bearwolf on Apr 27, 2007 16:20:06 GMT -5
Welcome aboard bad*... your #13. all-time is awesome!!! 2600.0 (1179.3) *8.44X 308 (140) (1030.0+730.0+840.0=2600.0 lb. @ 308.0 lb.) (NPA)
will you be down to 308 for these summer meets? Any idea what your Raw squat is now?
Looking forward to you, Scott and Beau getting in the same competition together... man, 3 guys pushing over 2000 lbs RAW... that would be amazing!!
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OldGuy
Apr 27, 2007 22:31:44 GMT -5
Post by Jim B. on Apr 27, 2007 22:31:44 GMT -5
Welcome to the forum. It is always great to have seasoned lifters here. It really adds to the depth of the discussion. You will find this to be a pretty laid back group that really work hard to help each other out. It will be great to follow your log and see where you end up. Again, welcome and be safe.
God Bless.
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OldGuy
Apr 30, 2007 6:47:07 GMT -5
Post by Deleted on Apr 30, 2007 6:47:07 GMT -5
Thank you for the words.... It is taking some time to get used to straight raw training, but it is working out so far.. I am looking forward to making some new friends and competing in the 100% Raw federation... Beau, Scott and Nick are great lifters in their own right and I look forward to competing against them.... but more importantly competing against myself and see where this new path will lead.. 4/27/07 Standing Abs 8x3x190 Box Squat (Added 160lbs in chain) (1 st squat workout in 3 weeks, strained groin ) 135x3+chains 225x3+chains 315x3+chains 365x3+chains 405x3+chains 455X3+chains 505x3+chains (stopped there, did not want to over due anything)_ Con. Deadlift (Technique Work) 225x3 315x3 405x2 505x1 545x1 635x3 (felt good and exlposive, still getting used to Con) Max Ex.Rack Pull ( 3 inches below Knee) 505x1 605x1 705x1 755x1 805x1 855x1 (weight was fast and exlposive had more, but don't want to overdue groin) (no straps) Shrugs2x5x705 Incline Press (Med. Grip)225x3 315x3 365x3x3 Lat Pulldown 5x5xstack+bands (mini's) Leg lifts 3x20 That was it.... We will see how Monday goes, going to take it up a notch on a couple of ex. next week. Train hard and Train safe
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OldGuy
Apr 30, 2007 8:05:37 GMT -5
Post by chancey on Apr 30, 2007 8:05:37 GMT -5
Speechless - It's going to take some time getting used to looking at numbers like that. I can't wait to see what over doing it looks like. Yikes!
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OldGuy
Apr 30, 2007 10:02:50 GMT -5
Post by dopar66 on Apr 30, 2007 10:02:50 GMT -5
Beau, Scott and Nick are great lifters in their own right and I look forward to competing against them.... but more importantly competing against myself and see where this new path will lead..
Which is also the key to a succesful meet. WISDOM!!!
You are ridiculously strong and as such I have no advice to offer, only WOW!
GOOD GOOGA MOOGA!
God Bless!
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OldGuy
Apr 30, 2007 12:02:47 GMT -5
Post by Deleted on Apr 30, 2007 12:02:47 GMT -5
Thanks for the kind words guys.... Training is going well, taking it ez for a bit on the lower body.. I must have been favoring one leg and strained the other groin about 3 1/2 weeks ago, regular squatting on a warm up.. I tore my groin last summer sumo deadlifting and had switched to conventional and getting used to that is very different with my build... though I still pull sumo light. It was good on friday to get back and do some squats and put alittle weight on some pulls without any pain... I plan on just doing alot of box squats for a bit, with chains and bands and maybe heavy every 4th week and see how it goes, if I can get it together on the squat maybe give it a go at Nationals,.. Bench training has been going fine, with 2 pec tears I hold back a bit when I go heavy.. I shall over come ... Today doing a variation on the squat/bench/dead... I will post it tommorrow... Train hard and train safe.
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OldGuy
May 1, 2007 6:50:41 GMT -5
Post by Deleted on May 1, 2007 6:50:41 GMT -5
4/30/07 Warm-up Standing abs: 8x3x190 Core:Box Squat (below Par)barx15 135x5 225x8 315x5x2 365x5 405x1 455x1 505x1 545x1 605x5x1 (5 sets ) Focusing on speed down and up, weight felt quick.... But then hit the wall , I must have the flu or allergies (though I am not supposed to ).. Felt like crap for the past 2 days... Sumo Deadlift (using 35lb plates) 255x5 325x5 405x5 455x5 505x5 545x5 Was very disapointed in this, wanted to go 605 today for 5, but just ran out of gas, so just stopped short..... Med. Grip Bench (with 90lbs of chain) (all reps 2 Sec pause) bar+chains 135x5+chains 225x3+chains 275x1+chains 315x1+chains 365x1+chains 405x1+chains All weights felt sold and explosive. Green band leg curls3x20 (2 sec pause each rep) Hammer Curls 6x4x100 Overall an ok workout, I hate being sick... I hope I can shake this soon.... Train hard and train safe...
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OldGuy
May 1, 2007 7:53:41 GMT -5
Post by dopar66 on May 1, 2007 7:53:41 GMT -5
Are you sure you aren't secretly Hammer2000? Those are RIDICULOUS numbers! Okay, you felt like poop and ONLY box squatted 605 5 times, sumo'd 545x5, AND CGBP 405+chains..... You are a MACHINE! I can't WAIT to see you lift!
God Bless!
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OldGuy
May 1, 2007 8:24:24 GMT -5
Post by Deleted on May 1, 2007 8:24:24 GMT -5
Ha Ha Ha..... no I am just me... I felt ok for squats, though it has been nearly a month since I had been in the rack.... It was only light training weights, then ran out of energy.. I have a long way to go before I will be where Scott, Beau or Nick are squatting 800 plus is SUPER impressive raw and with having a major knee injury in college, I have to hold back some... I am trying not to rush things.... When it comes to the bench and deadlift I can hold my own very well (having hit 600 raw twice in the gym ( I know it does not count but it is good to know you have the strength to do it ( but having 2 pec tears ) I still can over 500 plus, just get a bit nervous from past experiences, along with having 3 official 800 plus deadlifts I know I am descent puller, just now trying to get used to conventional deadlift (so mid to high 700's is the first goal then back over 800 con.. Just taking getting used to.. I know I can go heavy, just need to keep working on the squat thing for a while.. still feels very funny without gear having using it for so many years... I believe it is more mental than anything.... This biggest issue is this cold or whatever, I have dropped 11 pounds in the last week which is really not a bad thing, but it is zapping my energy.... It is what it is............ Tommorrow is chest and shoulders ;D Start putting alittle weight on the bar...... but everything will be based on how I feel.... Still plenty of time... Train hard and train safe...
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OldGuy
May 1, 2007 11:12:37 GMT -5
Post by rockman181 on May 1, 2007 11:12:37 GMT -5
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OldGuy
May 4, 2007 7:43:05 GMT -5
Post by Deleted on May 4, 2007 7:43:05 GMT -5
5/02/07 Still sick or allergies.... but still have to train.. Bodyweight is under 340, have lost more than 17 lbs in 2 weeks.. not a bad thing looks like just water weight overall, but feeling run down, strength has not been effected as of yet. Might try to get back down to 330... would make for better technique for deadlift. but who knows.... Warm upStand abs- 3x20x130 CoreComp Bench ( all reps 2 sec pause) (no lift off) barx8 135x5 225x8 315x3 365x2 405x1 435x1 465x3x1 (3 sets 1 rep) 415x5x1 (5 sets 1 rep) Seated Mil. Press (no lift off) 135x5 225x5 275x1 315x5x2 (very ez) Max effortClose Grip (3 board)225x1 315x1 405x1 435x1 465x1 505x1.... stopped, had more but did not want to push it feeling bad... safety. Band Bench Press (med grip) 5x3x315 + Green Bands pulled tight (looped, knotted together under bench base, pulled to sleeve collars, then added weight) Rear delt 2x6x100 Side delt 2x8x70 Dumbell push ups 5x10 (blood flow) That it, pleased with the workout.. just hate being not myself and being able to push things..... error on the side of caution.. Friday legs, back and chest variation
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OldGuy
May 4, 2007 10:30:03 GMT -5
Post by dopar66 on May 4, 2007 10:30:03 GMT -5
"That it, pleased with the workout.. just hate being not myself and being able to push things..... error on the side of caution.."
That is WISDOM!
Mighty fine workout, old guy! That's some ridiculous weight you're throwing around!!!
GOd Bless!
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OldGuy
May 7, 2007 7:38:36 GMT -5
Post by Deleted on May 7, 2007 7:38:36 GMT -5
Starting to feel alittle better, decided make everything light today and make everything speed work and focus on explosive technique, will take it up a notch on Monday.... Actually got onto the digital wrestling scale at school weighed 347lbs, so weight loss was not as bad as I thought (only 9lbs) so I was very happy about that Warm Up Stand Abs 8x3x190 Core Box Squats (10 inch) (no belt) 225x5 315x15 405x8x2 (30 sec rest between sets) Speed pulls (Con. Tech) (no belt) 315x5 405x3 455x1 505x1 545x6x1 (very fast) *I liked pulling with no belt con, was able to get down into a nice technique pulling stance..... may try again next week with heavier weights and see how it works. Shrugs 505x5 605x5 725x5 Incline Close Grips (no lift off) 135x3 225x3 275x3 315x3 365x3 (stopped, elbows sore from band presses on Wed) (should have known better, was not paying attention to workout when I wrote it out Lat pull down (front) 5x5x255 ez bar curls 2x5x ( 2x45's on each side) don't know how much that is, just went up to where a weight felt good ) (don't curl to often) Leg lifts 3x20 Good day overall, all weights were fast and just technique work, cold or allergies feel like they are leaving.. thank you god Monday I start to get on the ball... Nationals are 11 weeks out, I would like to compete if I can get my squat to a respectable level.., if not just may just do bench and deadlift contest, till I can get where I feel it should be.... still have the Europa Super Show to do also, probably should pick one and focus on that... geez.
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OldGuy
May 7, 2007 8:00:35 GMT -5
Post by chancey on May 7, 2007 8:00:35 GMT -5
Do you go with timed breaks on your speed DLs? Nice workout all around.
I sure hope to see you go full power.
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OldGuy
May 7, 2007 8:36:53 GMT -5
Post by 3speed on May 7, 2007 8:36:53 GMT -5
Old Guy said:
"Nationals are 11 weeks out, I would like to compete if I can get my squat to a respectable level.., if not just may just do bench and deadlift contest, till I can get where I feel it should be.... "
I think you should just stay in the gym and work on all of your pathetic lifts before you even consider competing. ;D ;D ;D ;D ;D
Man, you would do a lot of damage at any meet you want to enter.
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OldGuy
May 7, 2007 8:51:25 GMT -5
Post by Deleted on May 7, 2007 8:51:25 GMT -5
Chancey, I go about about 1 min or so, between sets, when I am doing speed work... the rest is long enough and short enough to increase my GPP. I know some people go shorter, but to me if is more important to move the weight fast, rather being locked into how much time between sets... On heavy days, I will go as long as 5 minutes between sets and may take 25 minutes or longer to complete one movement, immulating the time between reps at a show..... visualizing the technique and the rep.. This is what has worked for be, but everyone is different.. At 347lbs I am pretty big and muscular not carrying that much body fat and following this workout pattern has reallly packed on some serious size... Been using alot of Jim Williams and Jeff Maddy ideas into my training as well as Brian Siders, West Side and Russian Periodization methodolgies (sp) for volume on certain exercises... My goal is to get up to 360lbs or more and still be able to jump onto a 40in plyo box... as long as I can jump onto the box, I know I am still explosive in my lifts.... 3speed thanks for the encouragement....
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