Sasquatch Power

[sasquatch]

My current numbers are
374 in a 3 year old bench shirt
325 raw with wrist wraps

have not had a comp squat or deadlift in a long time.

Firts 100% Raw meet God willing June 30th Tri state Championships

[sasquatch]

Tuesdays Bench Press day -1

3x11 @190 light worked on keeping arch

flat d-bell press
60's x12
50's x12
45'sx12

super negitives
six second decent and paused on chest than blast back up
135x5
135x6
135x6

at this point I am not used to reps and THAT was pretty hard

4 sets of 5 Pull ups

[sasquatch]

5-30-07
SQ/DL Day

Box Squat 2 inch above par.
5x185
3x235
3x235 +35 lb of chains
2x235 +70ld of chains
2x255 +70lb of chains
2x285 +70 lb of chains
5x235

sld
2x7 135+35 lb of chain

curls
4x12 65 lbs

laying rear delt
2x12 light

rear delt fly
2x8 25's light and 35's med

[dopar66]

Hey, Sasquatch! Great to see you posting again! Those super negatives are NASTY! I used 'em one time with a football player who was coming off a minor shoulder injury. I had him sweating bullets with 125# or so. NASTY!

The chain squats, I don't know if you got the memo, but I kinda re-named them after you. I started calling them "Sasquats." Kinda catchy don't you think?

Great to see you posting again! Can't wait to see new PRs coming off the Tri-State meet!

God BLess!

[sasquatch]

Thanks alot dopar, I will hit a new pr at this meet. I like your name for the chain squats very catchy.

this was a light wk for me wk 2 will be a bit heavier and wk 3 should be even better.

[sasquatch]

Bench press
7x230 paused last rep
7x240 paused last rep
6x250 paused last rep(did not have a spotter could have got 7)

D-bell press
70'SX10
60'SX10
50'SX10

SUPER NEGITIVES(6 second decent with a pause on the chest)
5x135
7x135
5x135

about 16 total pullups I was fried

1x16 reverse crunches

I have always trained with wrist wraps this is only my second workout with out them, I think I am starting to over come them.

[dopar66]

Man, I really like those wrist wraps for any amount of volume! I'll pull 'em off for the heavy stuff where I don't count so high, but for any reps over 225# they are so comfortable!

Nice pause work! I've recently just started pausing the last rep, but it's 'cuz I'm on a new routine that has too much volume for me to pause 'em all. The jury is still out on whether it's effective for me or not, how does it seem to work for you?

God Bless!

[sasquatch]

Pausing works real well for me, I know westside barbell don't pause anything or atleast that is what one of there articles said, but sometimes things work in differant ways for others, I will not pause all the time just certin cycles.

I love wrist wraps, I got to brake the mined , so I am not using them at all for a while

[chancey]

I wonder if that is because a shirted benchers concerns are different than a raw benchers? I think mixing it up, like you do, is the best approach.

[sasquatch]

Todays workout 6-7-07

Box Squat not parllel but not super high
135x8
185x6
225x4
275x3
315x2
365x2
405x1
455x1

sld with chains
155 2x7

rear delt 2x15
rear delt flys 2x8

curl
2x8 @80 lbs
1x8 @100 lbs

Felt good, now I am off to the beach in a few hrs I will not be logging on for a few days I will be back Tuesday.

[sasquatch]

wow tonight was the worst workout I have had in a longtime very bad.

Bench Press
225x2 paused
245x2 paused
275x1 paused
295x1 paused

4x8 rope pushdowns
1x12

2x8 bent rows

1x10 d-bell press 45#
1x8 70#

I had to wait about 20 min on the bench the guy only did 2 singles, the bench is barley off the floor and the bar was very skinny, boy do I hate differant gyms.

not to mention coming off 4 days of little sleep due to vacation and a 5 hr drive today.

I hope this is why I had such a bad workout.

[dopar66]

Chalk it up do d) all of the above, and move on. Don't dwell on the workout, go into next week rested up and with a vengeance. Man the last few weeks I've had at LEAST one off day each week, and then in a workout almost right behind the rotten one, I have a great day. Not sure what's up, but it's good to know one poopful workout is NOT the end of the world.

By the way, since when is benching 295 with a pause a BAD day? ;')

God Bless!

[chancey]

Wouldn't sweat that workout at all. I think you pretty much hit it on the head. The bench being low can really mess with you as far as set up and leg drive. Water under the bridge.

[sasquatch]

Thanks Guys, I am ready to move on.

[sasquatch]

Yesterday

deep squats
worked up to 355x1

deadlift
worked up to 425x1

strict curl
worked up to 130x1

pullups 2x5
chinups 2x5

weighted abbs 2x8


Today
speed bench real light day
2x4@145
3x3@165
3x2@185 55% of 1rm

barbell tricep ext
3x8@65

rope pushdowns
2x16@40

[sasquatch]

Bench Press
warmed up
225x1 paused
245x1 paused
275x1 paused
295x1 paused
310x1 paused
275x4
250x4

close grip
185x7
195x7
205x7

1 arm d-bell rows 4x14

chest suported rows 4x12

still not a very good day bar speed is very slow, I have started back speed work and more of a westside aproach.

[joebear]

Stick with it you hairy beast ! your numbers are great !

Maybe adding the speed day will mix it up enough to get you where you want to be- give it a few workouts to see what happens.

[dopar66]

"Stick with it you hairy beast !"

Dangit. There went my Mt Dew. Excellent work, Joebear!

:')

God Bless!

[joebear]

Thanks Doug !

[sasquatch]

June 21rst

par. box squat
135x6
185x5
205x3
275x2
325x2
345x1
395x1
415x1
255x3 +40lbs of chains paused each rep
255x4 +80lbs of chains paused each rep

sld
165+40lbs of chain 3x7

back hypers
with chain draped around neck1x8 1x9

Hammer curls
2x10@40lbers

[sasquatch]

bench press
275x3
290x3 kinda easy
240x9
225x10
185x10 paused every rep

2-board bench
225x8
225x8

incline bench press
135x8
135x8

I used wrist wraps tonight.

[toolpod]

Looking Good!

[dopar66]

SWEET! 290x3 kind of easy, eh? Might I be so bold as to repeat myself? SWEET!

Looking strong Sasquatch!

God Bless!

[sasquatch]

thanks guys

[rockman181]

Excellent benching, Sasquatch!