|
Post by George on May 29, 2007 23:55:08 GMT -5
I wanted to quickly introduce myself and my goals.
My name is George Shreve and I have just began to compete in June of 2006. I went single ply and finished 500-435-460. Immediately following this meet i began to experiment with double ply, and entered my first double ply meet in Jan of 2007 (Lexen Xtreme in Grove City) going 700-500-500. I enjoyed the ply meets, but feel that Raw is neccessary both for my pride and for the practical. Raw training is what I am used too, and I am as old school as it gets. I want to continue to compete in both, and I want to be in the top ten in both by the end of next year.
Here are my current raw numbers at 260 bodyweight: Squat: 630 Bench: 420 Deadlift: 570
Since I am going to toggle the gear with my raw, I would like to get the following at the 100% Raw meet (Tri-State Championships) on June 30:
Squat:600 bench:400 Deadlift:570-600.
Enough of that...on with the training.
|
|
|
Post by George on May 29, 2007 23:59:40 GMT -5
Mon - May 28 - 2007 Two Workouts for Today Bench (10:30am)
Barbell Bench (Buckeye Routine) 135 x 10 260 x 8 290 x 6 320 x 4 360 x 3 370 x 2 380 x 1 390 x 1 (needed some tap love half way) 325 x 4
Incline Dumbbells 100's x 10 100's x 10 100's x 5 (Tri's were gone...see above workout if wondering why)
Plate Pushups 100 lb plate x 10 100 lb plate x 8 45 lb plate x 7
Pushdowns 70 lbs x 10 90 lbs x 10 90 lbs x 10 90 lbs x 10
|
|
|
Post by George on May 30, 2007 0:08:37 GMT -5
Tue - May 29 - 2007 Squat (1:00am Weds)
Barbell Squat Bar x 10 150 x 10 260 x 5 310 x 5 460 x 5 460 x 5 460 x 5 460 x 5 460 x 5
Deadlift 260 x 3 310 x 3 445 x 1 500 x 1 525 x 1 550 x 1 (only a few inches from floor..if that. Squatting zaps my lower back)
One Arm Dumbbell Rows 100's for 4x8
Dumbbell Alt. Curls 45's x 8 55's x 8 55's x 8 55's x 8
Thought I'd throw the curls in to help extend the neanderthal transformation from happening so soon.
_________________
|
|
|
Post by joebear on May 30, 2007 6:24:45 GMT -5
Nice to have you aboard Big Goerge !
Very impressive #'s in the big 3 !
Looking forward to learning from you and seeing how you progress . Take care and stay healthy !
Joe
|
|
|
Post by chancey on May 30, 2007 7:57:39 GMT -5
Nice numbers G. That is one killer squat you've got going. Looking forward to your work up to the RAW meet.
|
|
|
Post by dopar66 on May 30, 2007 8:39:34 GMT -5
"Here are my current raw numbers at 260 bodyweight: Squat: 630 Bench: 420 Deadlift: 570"
Now THAT my friends is an introduction!
Howdy George! (Officially.) Glad you are here! I've heard lots of good stuff about the Buckeye workout, thanks for posting now I can learn a little!
That was a cruel, vicious and nasty squat routine! I LIKE it! :')
Glad to have you on board!
God Bless.
|
|
|
Post by George on May 30, 2007 15:41:45 GMT -5
Thanks guys. I spend so much time doing heavy triples and singles with bands, chains, etc for gear training that I usually go to high rep 80% ranges to get my raw back up. That squat workout was just to make sure I can still handle it. I plan on following a routine very similar to the Smolov squat, the base ending for the June 30th Meet and the main cycle ending for nationals. The buckeye bench routine raised my raw bench from 350 to 475 in one year(lost do too bench shirt training), doing it once a week for six months and then every other week for another six. I have it completed for 100 to 500 lbs on a single easy to read sheet. If interested I can scan it and post it.
|
|
|
Post by chancey on May 30, 2007 18:54:40 GMT -5
WOW! Raw bench - 350 to 475 in one year! Yeah, I know I would love to see that workout. Please do scan. It's always nice to see someone doing some of the routines I hear about but don't see anyone doing.
|
|
|
Post by George on May 30, 2007 19:20:40 GMT -5
I'll work on the scan and post it on here, hopefully by tomorrow. I know that jump sounds nice but its not a gurantee, muscle memory helped a lot for me. This is the routine I give to beginners who ask me for help and it will usually produce gains of ten pounds every two weeks for about three months. I started training raw three weeks ago and have already jumped from the 380 to 400 routine. I'm not science sure on why it works so good, other than that it mixes every theory into one (endurance, power reps, 90% cns conditioning, etc). I think it only works until one of those areas specifically starts to lag, or the 90% and above one set starts to overtrain you.
|
|
|
Post by George on May 30, 2007 20:26:44 GMT -5
Buckeye Routine
Reps--"190"--"200"--"210"--"220"--"230"--"240"--"250"--"260"--"270"--"280"--"290" ---8-----130----140----140-----150----160-----170----170-----180----180----190-----200 ---6-----140----150----150-----160----170-----180----180-----190----190----200-----210 ---4-----140----150----160-----170----180-----190----200-----200----210----220-----230 ---3-----150----160----170-----180----190-----200----210-----220----230----240-----250 ---2-----160----170----180-----190----200-----210----220-----230----240----250-----260 ---1-----170----180----190-----200----210-----220----230-----240----250----260-----270 ---4-----140----150----160-----170----180-----190----200-----200----210----220-----230
Reps--"300"--"310"--"320"--"330"--"340"--"350"--"360"--"370"--"380"--"390"--"400" ---8-----200----210-----210----220-----230----230----240-----240----250----250-----260 ---6-----220----230-----230----240-----250----260----270-----280----280----290-----290 ---4-----240----250-----260----270-----270----280----290-----300----310----310-----320 ---3-----260----270-----280----290-----300----310----320-----330----340----350-----360 ---2-----270----280-----290----300-----310----320----330-----340----350----360-----370 ---1-----280----290-----300----310-----320----330----340-----350----360----370-----380 ---4-----240----250-----260----270-----280----280----290-----300----310----310-----320
Reps--"410"--"420"--"430"--"440"--"450"--"460"--"470"--"480"--"490"--"500" ---8-----260----270-----270----280----280-----290----300-----300----310-----320 ---6-----300----300-----310----320----320-----330----330-----340----340-----350 ---4-----330----330-----340----340----350-----360----370-----370----380-----390 ---3-----370----370-----380----380----390-----400----410-----410----420-----430 ---2-----380----390-----400----410----420-----420----430-----430----440-----450 ---1-----390----400-----410----420----430-----430----440-----450----460-----470 ---4-----330----330-----340----350----350-----360----370-----370----380-----390
The basice formula is this: 8 reps with 65-67.5% 6 reps with 72.5-74% 4 reps with 80% 3 reps with 85-87% 2 reps with 90% 1 rep with 92-93% 4 reps with 80%
The projected max is in parenthesis and you work to the one rep from eight and then finish with a downset of four. The above workout I completed was the 400 routine, and I got it so easy I did another single with 490. Next Sunday I will do the 410 routine and so on. If you get the entire routine clean it is a scary dead on indicator you can nail the max in parenthesis. If you struglle with any particular area, it is a good indicator of a particular weakness. Some guys have trouble with the 8 reps in the beginning because the endurance is lacking...or the one set because of strength, etc. I tell my guys to simply drop to a lower weight and gradually move up. If you complete one routine, say you nail 300, yet cannot complete 310 due to say...not getting the third rep on the 3 set and the second rep on two, then just add five pounds to the 300 and next time do a 305 until its complete.
Hope this works for someone.
|
|
|
Post by George on May 30, 2007 20:29:55 GMT -5
That came out better than I thought...just slide the maxes over. I knew it wouldn't be like I typed it.
|
|
|
Post by chancey on May 30, 2007 20:43:05 GMT -5
Big thank you! I like that rep scheme.
How much extra bench work can you get away with?
|
|
|
Post by George on May 30, 2007 21:07:03 GMT -5
I usually do another press movement and then two tricep movements after every bench workout, whether I do the buckeye, max, 5x5, 3x3, high reps, etc. I try to make the second press movement focus on a weakness, and since I don't do much direct shoulder work I usually do dumbbells on a steep incline, or anything on an incline for that matter.
|
|
|
Post by rickhussey on May 31, 2007 8:38:11 GMT -5
George...welcome aboard. I, too, like the look of the Buckeye workout. How do you progress on this program? If I complete the 310 week 1, do I just move up to 320 the next week?
|
|
|
Post by dopar66 on May 31, 2007 12:23:51 GMT -5
THANK YOU GEORGE!!!! Awesome!
If I were not 4 weeks into a routine I'm using to try to finally get that elusive 315 comp bench, I do believe I'd give this Buckeye routine a try! Looks like the kind of workout I could get in that 40 minute time constraint I have.
Thank you!
God Bless.
|
|
|
Post by George on May 31, 2007 15:12:33 GMT -5
Rick: What I do is every Monday start with the buckeye. If I get it clean, I move up next week. I like to stick with two bench days a week...say bench on Monday and Thursday, and in the past would even do the buckeye on both days. Sometimes I would complete two in one week (not often would I even do this). Once again this depends on how trained you are. I'm getting back into raw so I'm betting I continue to make weekly jumps of ten pounds until I near my old max of 475...it would be nice to peak with it at nationals. In the past if I am unable to move up after three weeks, I jump to another program for a while trying to improve my weaknesses. The workout only seemed to stall when I was nearing the 490 routine. I know now it was from all the 90% + attempts the workout calls for, and back then would switch to higher rep power movements and plain old higher rep bodybuilding sets to actually put more muscle on and then go back to the buckeye. I never got to test my theory becuase at the time this peak happened I switched to gear training.
I think the biggest thing is adding mass once you've peaked in your chest with cambored bars, dumbbells, etc. I watched those videos of Cieri benching his 500 + lifts and remember thinking how small the video made him seem...until he laid down...lol. Very powerful looking chest.
Dopar66: I would start with whatever max you are sure on right now, whether its 300 or 310, and start with that routine. It should be perfect. If you can get 310 for example...you will be able to complete the 310 routine with nothing to spare. I almost want to guarantee if you complete the 315 you will hit it easy, however, those 3rd, 4th and even 5th plates seem to be more of a mental barrier. Good luck man.
|
|
|
Post by George on May 31, 2007 15:16:07 GMT -5
Wed - May 30 - 2007 Bench (Extra workout - 10:30pm)
Cambored Bar Bench 135 x 10 185 x 5 185 x 5 225 x 5 235 x 5 245 x 5 245 x 5 250 x 5
(Still a lot of soreness since going back to raw, but this is the best short notice way to get my chest strength up to par)
Incline Flyes 25's x 8 35's x 8 45's for 3 x 8
|
|
|
Post by Eagleface on May 31, 2007 17:49:43 GMT -5
Welcome aboard man.
I love this forum.......
|
|
|
Post by George on May 31, 2007 18:41:17 GMT -5
I agree. I'm not use to so much positive interaction from the others.
|
|
|
Post by chancey on Jun 1, 2007 8:04:15 GMT -5
This sight is the best training partner I have - period.
|
|
|
Post by dopar66 on Jun 1, 2007 13:46:47 GMT -5
Thanks for the info, George! I've about already decided I'm staying with my routine until nats, then after that giving the Buckeye a try. I tremendously appreciate you posting it!
By the way, SWEET camb. bar benching! OUCH! Hate to say it, but cambered bars make me want to use dumbells..... :')
God Bless!
|
|
|
Post by George on Jun 1, 2007 14:52:02 GMT -5
Not sure how true it is but I heard once a guy named McDonald invented the bar for that reason...too simulate the feeling of a dumbbell, yet he had a shoulder complication which made it almost impossible for him to do heavy dumbbell presses.(Again...this is rumor). I guess it was called the McDonald bar for years before "cambored" took over. If any one knows more or if I'm off base let me know.
|
|
|
Post by rockman181 on Jun 1, 2007 18:37:10 GMT -5
Hi George, and welcome. Thank you for posting that Buckeye routine. I've got 2 more weeks on my current cycle, then I'm gonna give that a try leading up to the Nationals.
How long do you work this cycle? I'm a little concerned about overtraining, since you'd be at 92-93% every time. Thanks and God Bless.
Rocky
|
|
|
Post by George on Jun 1, 2007 21:10:53 GMT -5
I reached a 450 bench my freshamn year in college at 215lb bodyweight before going on a four year layoff...not even touching a weight until my wife was pregnant...funny how things motivate you. Anyways, in August of 2005 I started lifting again and within a week maxed. I was now 270 @ 275bw! I began the buckeye routine again (after actually taking the old unreadable copy from the abandoned weightroom at school- the "250" column was completely worn away. I then just retyped the entire thing). I used it every Monday from mid August 2005 until June 2006 (when I turned to gear). My max climbed from 270 to 475 (actually lifted - touch and go) while getting stuck on the 490 routine (could not get both reps on the 2 set, couldn't get the one set at all without some tapping) for three weeks. On the fourth week I went to a westside template and regret it all the way. I should have reached my raw goals first.
Anyways, i did it straight for an entire year and averaged five pound gains a week. At first I jumped nearly ten pounds a week until I got clost to my old 450 max. Then I would finish a routine and miss the next one maybe once or two weeks later before getting it, clear to 490.
|
|
|
Post by sasquatch on Jun 1, 2007 22:15:23 GMT -5
WOW, SOUNDS GREAT THANKS FOR POSTING IT.
|
|