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Post by mmakara on Aug 2, 2007 22:48:00 GMT -5
Hey everyone, a quick introduction before I get started here. I'm 21 and compete in the 220 class, this past Saturday I competed in my first 100% raw comp at Nationals down in Richmond. I had previously been training for some single ply meets but for now have a few Raw goals I'd like to accomplish before going back. My next meet will probably be the 100% Raw worlds, but I may do a DL only meet somewhere in between.
My #'s at the meet last weekend weren't what I was going for but I ended up w/ a 410 squat (horrible, I hurt my knee which is still a little swollen but I had planned a 425 opener so that was definately a disspointment, I had planned on going 475 but oh well). Bench I missed 350, which I had done the previous week but got 330 so I feel pretty good about that. DL I had planned on going 625 which I got and attempted 665 which I almost had so that gives me a better idea of where I am on that.
My raw goals right now are a 500 Squat, 405 bench (record is 400) and a 700 DL (record is 660), all of which I feel are very attainable now that I am focusing on raw lifting. It seems like a big jump on the bench but I have strong triceps and lockout, and just need to focus on bringing up weak points (shoulders especially) so I do think I could see a quick increase w/ the right training.
Anyway, I'll start posting my training tomorrow, good luck to all and stay strong
- Matt
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Post by chancey on Aug 3, 2007 5:16:59 GMT -5
Holy loads of potential. They sure make you guys bigger these days. Those are incredible numbers let alone for someone as young as you are. That is a killer deadlift (look forward to that)! Numbers seem attainable - the bench may be the hardest jump but doable. Live & learn on the bench. A week out of the meet I beleive you shouldn't be doing anything more than your opening weight.
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Post by lysimacus on Aug 3, 2007 7:38:15 GMT -5
Your log will be a welcome addition to a very informative forum. Echo Chancey, impressive DL.
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Post by Williamson on Aug 3, 2007 8:42:07 GMT -5
Very impressive lifting, Matt. In my short time here, I've found this to be a very helpful, very encouraging community of lifters.
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Post by dopar66 on Aug 3, 2007 10:27:05 GMT -5
Hi, Matt! I am SO looking forward to your log! You put on quite a show at the meet!
God Bless!
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Post by mmakara on Aug 4, 2007 12:58:08 GMT -5
Thanks for the welcome everyone.. hopefully my training log will indeed be a useful additon to the forum
I had planned on benching friday night, but since I'm leaving for school in 2 weeks a few people at work had a cookout for the college guys/girls and I was there until 1am, so I'm going to double up saturday
Saturday AM workout-
Bench- Bar x 10, 135 x 8, 185 x 8, 225 x 8, 250 x 8, 265 x 8, 275 x 8, 285 x 5 (didn't have a spotter could've possibly done a few more
Incline - 185 x 10 x 10 x 10
Tricep pushdown w/ Rope - Full stack x 12 x 12 x 12
DB Tricep Extensions- 40 x 10, 47.5 x 10, 40 x 10
Dips- Bodyweight x 10 x 10 x 10
This wasn't to bad for the first bench workout back, dips and tri work was pretty easy so I'll be adding to that next time. I had been doing these things when preparing for a shirted bench, just getting bigger, stronger triceps, but since I'm focusing Raw now should I add in some chest work? and if so, what would anyone recommend? The only chest stuff I really do is bench / incline, and on my other bench day I'll do some DB benching after Closegripping.
Now its time to eat and get ready to back in a few hours for some back work
- Matt
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Post by seanmiller on Aug 4, 2007 19:38:30 GMT -5
matt also focus on lats-upper back-post medial and anterior delts for pushing power and if i may say that your jumps between weights should be spread out a little more..sean
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Post by mmakara on Aug 4, 2007 20:36:46 GMT -5
Sean - what would you have done with the jumps while benching? Up until 225 are all just my warm ups, I had planned on just doing 250 for a few sets of 8 (competed last saturday so nothing heavy today)
PM workout-
T-Bar - 90 x 10, 115, 10, 135 x 10
Shrugs - 225 x 12, 275 x 12, 315 x 10 (no straps or chalk)
Pullups w/ 20lb backpack on - x 8 x 8 ( I had picked up my stuff and forgot I had it on)
Seated cable rows - 180 x 10, 210 x 8, 240 x 8
Facepulls - full stack x 10 x 10
Shoulder Horn - 10 lbs x 14 x 16
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Post by seanmiller on Aug 4, 2007 20:40:37 GMT -5
i understand you just had a meet but when you go from 250-265-275-285 try opening that up a little bit wider when you get into your cycle.i also like your back work very nice try doing shoulder presses and you dont have to use alot of weight to get results.
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Post by mmakara on Aug 4, 2007 21:08:37 GMT -5
Sean - I hear you man, I appreciate the input.. I started doing shoulder presses on tuesday (other bench day) and leading up to last meet they definately helped and they'll be a big part of my training this time through, in addition to the other shoulder work
I just had my plans pushed back tonight so I did a little grip work Captains of Crush - Trainer x 10 each hand #1 x 10 each hand #2 x 10 Right hand, x 8 Left hand
I was bored, good to know I can still hit the #2.. I'll be doing more grip work as well, won't be missing any DL's cause I can't hold on haha
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Post by chancey on Aug 5, 2007 16:37:59 GMT -5
I had the same impression as sean when I read that. Knock out some of the fluff in the middle and save it for your money sets. nonetheless some very nice work. You are going to be a terror when that bench takes off.
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Post by dopar66 on Aug 6, 2007 7:58:26 GMT -5
Echo..... echo....... echo...... Echo on the mighty fine back workout, looks very well planned! Echo on skipping the 10-15 pound jumps for multiple reps so close to your money sets. Echo on the bench terror!
Matt, do you have a really good gym at your school? If you get the chance, detail some of the neat toys they have lying around and we may be able to cross any hurdles of missing accessories. You never know what you're getting into when you go to public facilities.....
God Bless!
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Post by mmakara on Aug 6, 2007 21:55:02 GMT -5
Thanks for the feedback guys, what would you recommend for bench sets? same warm up and jump to 275 for all the sets or should I be trying to go heavier? I had planned on doing a few weeks in higher rep ranges (8 is high for me) or should I be going a bit heavier?
Mon PM workout - Squatting didn't go well at all. My knee still hurts a bit and I've been working 10 hour days outside which isn't helping either haha, but I tried to get in something decent
Squat - Bar x 10, 135 x 10 x 6, 225 x 8, 275 x 8 x 8, 315 x 6 (I just tried to get in some good reps, a heavy / hard workout was just not gonna happen tonight)
Front Squat - 135 x 8, 185 x 8, 195 x 8
Pull thoughts - Full Stack x 10 x 10 x10
Standing Ab Pulldowns- Full stack x 14 x 14 x 14
Woodchoppers - 60 x 12, 80 x 12, 90 x 12
Calf Raises - Full stack (600) x 14 x 14 x 14
Incline situps w/ 18lb bar behind head - x 10 x 10
Came home and did some Reverse hypers and TKE's in the garage after I ate a little
Rev Hypers - 225 x 8 x 8 x 8
TKE's w/ light band - x 16 x 14
I'm only going to be working through the rest of this week and then I'll take some time off before school, which I know will make a difference it my training
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Post by mmakara on Aug 6, 2007 22:14:59 GMT -5
Dopar - the school gym is alright but nothing special. They do have a jump stretch platform to DL on which is kept in the storage room and I'm probably 1 of 3 ppl who actually know about it, and they have a few nice specialty bars. They have a few Power racks and some decent benches, which I know is better than many other Universities I've seen.
I have alot of my own equipment I keep in my apartment at school or my garage when I'm home on breaks. A few things I have are:
- Reverse Hyper ( I love this thing) - Olympic DB's (holds 220lb comfortably, School rec only has up to 100lbs) - Full set of bands and an extra pair of mini's - Adjustable Box ( Elitefts Regular model, not collegiate) - Rolling Thunder - Full Set of CoC's - IronMind Bag of Nails - Shoulder Horn - Lost of different therabands and tubing ( shoulder reconstructive surgery) - Boards ( 1 - 4 )
Those are the things I can think of, I know alot are just grip but a few of those things I feel make a difference in how I feel and my progress. The rec actually had a Glute Ham Raise my freshman year and then they put it in storage and I asked about last winter and offered to buy or fix it for them and they never got back to me and I didn't revisit it, although now that I think of it I will when I go back.
I'm sure I'm forgetting some things but all in all its a decent place to lift but an outstanding facility if your there for other reasons. A facility geared towards athletes just opened up last year which I have not visited but I know a USPF meet was held there this past spring so I may check that out and see if its worth a partial membership.
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Post by chancey on Aug 7, 2007 18:59:30 GMT -5
No problem on the 8 reps. I would do a good warm up but just do not do more reps than you need. I personally am a fan of 50 lb jumps on the bench. Do 185 for 5, 225 for 3, then kill 275 for 8 on 3 sets (I can see you easily smoking this). Nothing wrong with 8s and if you get this go up and do it next week for 8s until you want to change your rep range.
You got some nice toys. I believe I may be jealous.
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Post by mmakara on Aug 7, 2007 22:36:57 GMT -5
Hey Chancey, thanks for your input, I'll give the 275 for sets a go this friday.. Do you base your sets off percentages or just what you can handle for a cetain amount of reps? Right now I was just going to do sets of 8 with as heavy a weight I could handle. My apartment at school is fairly small so having a reverse hyper in it is pretty funny actually, but I'm glad its there, although I had to get rid of a dresser to make room for it haha
Tuesday PM workout
Close Grip Bench (Pointer finger on smooth) - Bar x 10, 135 x 8, 185 x 8, 225 x 5, 250 x 8 x 8 x 8 all easy
DB Bench - 100 x 8, 110 x 8 x 8
Military - 135 x 10, 155 x 8, 165 x 8, 175 x 6
DB Side Raises- 30 x 10, 35 x 10, 37.5 x 10
DB Front Raises- 30 x 10, 35 x 10, 37.5 x 10
Rear Delt Flyes? ( On machine) - 25's x 10, 40 x 10, 45 x 10
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Post by chancey on Aug 8, 2007 7:51:53 GMT -5
I just recently started percentages. I buy into this for peaking for a meet so you can avoid over training but I see no reason why you can't just work this for reps during your off season. Just listen to your body and know whent to say when and take the rest when you need it. By the looks of your close grip benching you will have no problem. Solid shoulder work.
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Post by mmakara on Aug 8, 2007 22:40:21 GMT -5
Thanks Chancey, I appreciate the help, I think I'll do 8's for a few weeks then add in some heavier lifts
Wednesday 9pm (Core Day)
Standing Ab pulldowns - full stack x 12 x 12 x 12 x 12
Wood Choppers in Cable Machine - 60 x 12, 80 x 12, 100 x 12
Incline Sit Ups w/ 18lb bar behind head - x 10 x 10 x 10 x 10
DB Side Bends - 110 x 10 x 10
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Post by dopar66 on Aug 9, 2007 8:11:33 GMT -5
I gotta agree with Chancey. You have nice toys. I'm jealous. :')
Echo on the 8s. You just had a meet, you're not in cycle for another, git-m-done. They're great for stamina, conditioning the connective tissues, all that good stuff. On that first post, you went from 250-285 for 8s (except for the 285) and that is awesome. I think what Chancey was hinting at, and correct me if I'm wrong, but to "save up" for three awesome sets at 275, instead of two less-than-challenging sets at 250-265 and one incomplete set at 285. I may be wrong on this...... just speculating.......
You do some pretty intense workouts! How long does a typical session last?
God Bless.
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Post by seanmiller on Aug 9, 2007 20:05:33 GMT -5
thing you have to remember that there is no majical formula for sets and reps but chancey and dopar is right warm up then pound the heavier stuff lay out a plan on your cycle but dont feel like you have to stick right to it if you feel stronger on a certain day then run with it because as you go those days could come far and few between. your routine looks great though love them shoulder exercises and squats.
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Post by mmakara on Aug 9, 2007 22:30:18 GMT -5
Dopar - Thanks for the input man. My workouts right now are usually between 8ish and 10 -1030pm, but thats because we're all home from school so its lifting / social time. When I'm at school and lift alone I'm usually in at 6am and leave between 7:30 - 8am
Sean- thanks man, I know what you mean about feeling stronger some days than others, definately want to take advantage and not waste those
Thusday PM (DL Day)
Deadlift (No Belt) - 135 x 6 x 6, 225 x 6, 315 x 6, 405 x 6 x 10
Box Squats (inch below parallel) - 135 x 8, 225 x 8, 275 x 6
Single Leg Curls - 90 x 10, 110 x 10 x 10
Standing Calf Raises - 480 x 10 x 10 x 10
Reverse Hypers - 225 x 8 x 8 x 8
TKE's w/ light band - x 20 x 20
Looking forward to benching tomorrow
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Post by dopar66 on Aug 10, 2007 8:38:59 GMT -5
405x6x10........ ow.......... that hurt just to READ it......... It's no wonder you're deadlifting houses in the meets! SWEET!
Looking forward to bench log tomorrow! (oops that's today now.....)
:')
God Bless!
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Post by mmakara on Aug 10, 2007 21:28:11 GMT -5
Friday 8/10 Bench Day
Bench- Bar x 10, 135 x 8, 185 x 6, 225 x 3, 275 x 8 x 8 x 8 (probably could've done 285 -290 for these sets.. next week), 315 x 2, 225 x 15
Incline - 185 x 10, 195 x 10, 205 x 10
Tricep Pushdown w/ V-Bar - full stack x 20 x 20 x 20
Cable Crossover (havn't done in a very long time) - 60 x 10, 65 x 10 x 10
DB Tricep Extension - 45 x 10 x 10 x 10
Dips - Bodyweight x 11 x 11 x 14
Felt pretty good today, my main bench sets felt real good, thank you all for the advice on how to approach this workout. I added the 315 and 225 for reps just as a little extra. Next week I'll do the same warmup and attempt 285 for the sets of 8. Thanks again for everyones feedback and advice
- Matt
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Post by chancey on Aug 11, 2007 18:28:52 GMT -5
I know you will get that 285 as well. That 315 for 2 and the downset of 225 for 15 after that work tells me a lot but there is nothing wrong with starting out a little conservative. You will be good and ready when the going get tougher. Outstanding workout!
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Post by mmakara on Aug 11, 2007 19:33:27 GMT -5
Thanks Chancey, I really appreciate the advice and input you've given so far
Saturday 8/11: Back 6pm
T-Bar Rows (wide grip) - 90 x 10, 115 x 10, 135 x 8, 160 x 8
Shrugs (No chalk or straps) - 135 x 10, 225 x 10, 275 x 10, 300 x 10
Pullups - w/ backpack x 6 x 6, w/o backpack x 8
Seated cable Rows (close handle) - 180 x 10, 210 x 10, 250 (full stack) x 8 x 8
Face Pulls - Full Stack x 12 x 12
4 Way Neck Machine - 90 x 12 each way, 115 x 12 each way
Shoulder Horn - 10lbs x 14 x 14
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