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Post by thewicked on Nov 16, 2007 10:14:01 GMT -5
just as it says! so it shall be! This is my new raw federation log. I am very veyr VERY happy to finally find a fed that's ALL raw with just the weights and I... I love all forms of lifting..but this one seems to be the one for me. I'll go ahead and post up my last DE lower body day to open the log with and my DE upper body as well..
DE bench
135x10x1
225x3x2
285x3x1
285x3x1
285x3x1
285x3x1
285x3x1
285x3x1
285x3x1
285x3x1
285x3x1
and pressed strong throughout the whole thing
key presses:
60lbsx10x1
70lbsx10x1
80lbsx10x1
100lbsx8x1
cs rows:
2platesx8x1
4platesx8x1
6platesx2x1 new pr
7platesx wtf was i thinking....
dumbell rows:
125'sx20x1
125'sx20x1
125'sx20x1
125'sx20x1
and some rear delt cable flyes...
--------------------------------------------
DE lowerbody
I switched it up today... I wanted to do my pulls first and really focus on them before anything else....
8"box pulls
135x10x1
225x3x1
315x1x1
405x1x1
500x1x1
605x1x1 new pr! Came up fast off the floor but stalled about halfway and had to really drive it hard. Lower back needs work.
560x1x1
560x1x1
box squats
135x10x1
225x2x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
405x2x1
405x2x1
405x2x1
455xmiss....
my box squats felt stronger today. I know I can move 500 on this thing if I focus and once I get used to the movement. I focused alot of form today adn i think it's paying off. I'm alot more rigid and did it all highbar and handled it well.
lower back needs work so i found a machine that is a weighted hyper extensions...
machine hypers super slow down and explode out
300x12x1 warmup
385x12x1
385x12x1
385x12x1
it was a good day!
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Post by toolpod on Nov 16, 2007 10:51:08 GMT -5
Welcome aboard TW! Looking very strong!
You'll find a lot of good folks here ready and willing to offer advice and moral support!
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Post by thewicked on Nov 16, 2007 11:14:50 GMT -5
Welcome aboard TW! Looking very strong! You'll find a lot of good folks here ready and willing to offer advice and moral support! that's what it's all about and thanks for the first post cherry buddy! HAHA that's what i've always liked about powerlifting...no matter what the venue..everyone will always talk Shoot..but when ti comes down to it everyone is always there cheering on everyone else! ;D |
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Post by dopar66 on Nov 16, 2007 11:36:55 GMT -5
MIGHTY fine lifting TW! For a DE bench day, that was a hefty pile of weight!
Nice PR on the pulls, congrats! And to follow up with 3x2x405, that's INSANE! I LIKE IT!
Welcome to the forum!
God Bless.
Doug P.
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Post by chancey on Nov 16, 2007 13:01:57 GMT -5
I thought the same thing Doug. Looking forward to your ME day on the bench. Excellent box squatting.
Is your routine built around West Side?
Welcome aboard.
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Post by thewicked on Nov 16, 2007 13:16:40 GMT -5
I thought the same thing Doug. Looking forward to your ME day on the bench. Excellent box squatting. Is your routine built around West Side? Welcome aboard. yep sure is! hey thanks guys i appreciate taht alot...pulling off an 8" box off the floor for the past month so hopefully it'll drive my deads up alot! I'm gunning to break 705 by december. I love to deadlift..the other two lifts i just do because you do them! ;D I figured when I was told no one could pull 600lbs off the floor standing on 8" of platform that I was going to prove'em wrong....now i'm hooked. I appreciate all the kinds words and welcomes and I really hope I can offer something to this forum too! My goal is to make elite class my first meet. Here's hoping!  If my squat goes up and I crack 700 with my deads IN a meet i'll have it..but we all know the gym is alot different than the stage. I've never been to a single powerlifting comp in my life...and the raw fed seems to be the one i want to lose my cherry in! ;D |
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Post by chancey on Nov 16, 2007 13:52:43 GMT -5
I misread the 8" pulls. Your pulling of an 8" box with that kind of weight?  Whoo Doggy you have one strong lower back. Sounds like 700 is just a matter of time. |
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Post by thewicked on Nov 16, 2007 14:04:50 GMT -5
I misread the 8" pulls. Your pulling of an 8" box with that kind of weight? Whoo Doggy you have one strong lower back. Sounds like 700 is just a matter of time. haha i actually think my lowerback sucks..but if that sort of lift means I have a strong lowerback unlike what I previously though then it's my hamstrings that need to come up. I'm training for big pulls..my squat days can be kinda crazy. I actually haven't gone over 500 in quite some time and since in meets you can't squat with knee wraps that kinda worries me... if anything I'll DQ myself and squat anyway wiht them and just do the lift for fun. and i think you're right..i'ts either a matter of time..or a mind fudge! ;D the lift comes off the floor VERY fast and smooth but about halfway up my legs start shaking pretty back and then the lockout is smooth...what's that mean? Bad back strength or bad hammies?!  |
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Post by thatnuckolskid on Nov 16, 2007 15:46:17 GMT -5
those are some CRAZY pulls. when i got 520 off of 4 inches i was pretty stoked... ;-P how big are you man? i'm just hoping and praying you're not in my weight class |
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Post by thewicked on Nov 16, 2007 18:34:32 GMT -5
ME upper body
close grip flat bench....was trying to do reverse bands but i couldn't get them to tighten up and put any tension on them. I need to reread the manual on how to choke them up. I think i need to wrap them around the cage a few.
135x10x1
225x3x1
315x3x1
405x1x1
425x1x1 and got out of the groove..elbows flared out and got my shoulder tuned up so I stoped there
close grip inclines
135x10x1
225x10x1
315x7x1
365x1x1
bent over barbell rows
135x10x1
315x10x1
405x10x1
455x10x1 cuz i'm a cheatin bastard ;D new pr
cg cable rows
335x10x4
overhead barbell extensions with elbows flared
warmup
135x10x1
165x7x1 new pr...185 is coming VERY soon
dumbbell laterals
50lbsx10x1
40lbsx10x1
30lbsx10x1
20lbsx10x1
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Post by thewicked on Nov 16, 2007 18:37:22 GMT -5
those are some CRAZY pulls. when i got 520 off of 4 inches i was pretty stoked... ;-P how big are you man? i'm just hoping and praying you're not in my weight class haha nah bro I'm not someone to worry about. I'm a big dude at 248...maybe 245 after a big Shoot so I'm going to have to diet down for my first meet. I can't decide if I want to do the 242's or the 220's because I don't want to lose alot of power and love being a big guy. I'm not a big DIET person so i'll probably hit off at 242. |
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Post by chancey on Nov 16, 2007 21:18:13 GMT -5
I'm not saying go sumo but go as strong as you possibly can even if that means saying hello to 275!
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Post by mutt on Nov 16, 2007 21:39:00 GMT -5
Wow, all I can say is "WOW".
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Post by Deleted on Nov 17, 2007 0:06:34 GMT -5
Welcome Wicked.
Those are some very big numbers you are putting up on all exercises. Can you explian the 8" box pulls for me? When I stand on a 3" box the bar is touching the top of my feet. How do you do the 8" box?
Also - I've never see such big numbers for bent over rows (405 and 455 for 10 reps). I can't fathom pulling that much for rows. A video of that would be highly motivating.........no disrespect intended..........I just got to see it to believe it big guy.
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Post by thewicked on Nov 17, 2007 0:23:30 GMT -5
I would love to take vids if I could but I have no means of doing it since I work out alone and my gym is full of media nazi's...i will however try to get a vid of SOMETHING soon when my old workout partner comes into town and we can put a few lifts together. I'd love to see a video myself just to see my form..it might be a big deal to some...but I have a few friends that do 495 and 585 for sets of 4-6. THAT is crazy!!! I am by no means bent over 90* either...some people would call them yates rows. I bend over about 45* ...no where even close to 90 for them. If I bent over father than that my balance would be WAY off and i'd end up switching alot of the weight to my lowerback which I don't want to happen. As long as I'm feeling it in my lats and upper back..mission accomplished.
The platform I stand on measures 8" from the floor to the top of it adn then som. The plates we have at LA are some sort of ridculously plastic coated things significantly thicker all around than say ivanko plates or the irongrip plates i use at my buddies gym so they're off teh floor a little higher than average by about an inch. I just roll the bar right up to the edge of the box and pull it up.. that's all there is to it. a 3" box isn't that tall..unless you'repulling with "squat" plates I don't see how the bar touches your feet. It should still clear a few inches before touching your feet...I have HUGE feet and still dn'thave a problem. There could be alot of factors. All I know is from teh base of my palm to the end of my middle finger is right at 8" and it fits right there perfectly. I'll see what i can do for pics...
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Post by thewicked on Nov 18, 2007 22:53:25 GMT -5
ME lowerbody
rack pulls
135x10x1
315x3x1
500x1x1
600x1x1
675x1x1
700x1x1
710x1x1 new pr
725xmiss
725xmiss
pulling felt hard today...i don't know what the deal was
reverse band rack pulls
675 with reverse mini bands x 5x1
725 with reverse mini bands x 3x1
765 with reverse mini bands x 1x1
don't know if i really feel that reverse mini bands really help my deadlift much...i don't think i'll be doing them again for awhile.
3 sets of leg curls
3 sets of hypers with 45, 80 and 100lb db's
seated dumbbell curls
warmup
75lbsx6x1
80lbsx3x1 new pr
two things about my deadlift...my lowerback is weak and my hamstrings are VERY weak since I can't seem to leg curl more than 100lbs with BOTH legs. I know if I build those up my deadlift will fly up REAL fast. I don't know what my deal is. I should be happy wiht today...but i'm not at all. I'll have to redeem myself tomorrow it seems
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Post by dopar66 on Nov 19, 2007 10:58:12 GMT -5
Coupla things:
Crazy numbers, no matter the disclaimers you put in. :')
If you're strong at 245, just make 242. Make 220 without losing strength a long-term goal. Anything more than a pound every week or two will probably cause you to get weaker.
Forget leg curls, go with Romanian deadlifts, straight leg deadlifts, wide squats, etc. They'll work the muscles you want worked, with more natural movement than an isolation.
Always keep in mind: my two cents is only worth two cents to me. :')
BTW, thanks for the props over on my log.
God Bless!
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Post by thewicked on Nov 19, 2007 11:21:34 GMT -5
;D Coupla things: Crazy numbers, no matter the disclaimers you put in. :') If you're strong at 245, just make 242. Make 220 without losing strength a long-term goal. Anything more than a pound every week or two will probably cause you to get weaker. Forget leg curls, go with Romanian deadlifts, straight leg deadlifts, wide squats, etc. They'll work the muscles you want worked, with more natural movement than an isolation. Always keep in mind: my two cents is only worth two cents to me. :') BTW, thanks for the props over on my log. God Bless! gotta give credit where it's do and dont' act like you didn't earn it! ;D it's nice to see people pushing it hard in the gym when others are just out for "fitness" haha..which is another term for being lazy but going to the gym to say they do. I'm a big dude. I'd be at 6% bodyfat if i made 220 according to my trainer buddy who did my test and that's just ridiculous. At 6' 220 is pretty skinny..i'm thinking i'll just eat right and lift and lift in the class that I need to be in. I'm still a force in 242's if I really want to be. I like your suggestion of doing more pulling and good mornings and wider stance squats. Those are more practically involved wiht the lifts i'm already doing anyway. It's always nice to have someone point out the obvious because occassionally that's what you need! ;D |
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Post by thewicked on Nov 19, 2007 19:36:59 GMT -5
DE upper body
bench
135x10x1
225x3x1
295x3x1
295x3x1
295x3x1
295x3x1
295x3x1
295x3x1
295x3x1
295x3x1
295x3x1
key presses
100x10x3 love this exercises...
cs rows
2platesx8x1
4platesx8x1
6platesx3x1
6platesx2x1 get'n better
cg pulldowns
250x8x1
265x8x1
295x4x1
overhead barbell extensions
warmup
135x10x1
185x4x1 RIPPED IT UP! I MADE MY GOAL AND MADE IT EASILY!!!
couple sets of overhead dumbbell extensions...
today was a good day..pressing was strong and felt like i could go all day even when the workout was over! I am very very happy with today's work!
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Post by mutt on Nov 19, 2007 20:39:56 GMT -5
Dude, you'll be a force no matter what weight class you lift in~!
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Post by thewicked on Nov 19, 2007 21:19:55 GMT -5
Dude, you'll be a force no matter what weight class you lift in~! gym class?!?! |
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Post by mutt on Nov 19, 2007 22:01:39 GMT -5
Dude, you'll be a force no matter what weight class you lift in~! gym class?!?! Schools in session! |
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Post by thewicked on Nov 20, 2007 11:46:19 GMT -5
did some light band work with the jump stretch gear and some abs since it'smy day off but i'm loaded with energy... I never do abs but am thinking I need to start. Bud lighT isn't condusive to a very sexy midsection..and i can't walk around with my belt on all the time ;D
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Post by joebear on Nov 20, 2007 15:13:19 GMT -5
Atleast you did SOMETHING today ! congrats on the personal discipline required to do that .
Joe
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Post by thewicked on Nov 20, 2007 16:22:03 GMT -5
Atleast you did SOMETHING today ! congrats on the personal discipline required to do that . Joe i've stuffed my face today wtih food..does that count?! ;D |
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If my squat goes up and I crack 700 with my deads IN a meet i'll have it..but we all know the gym is alot different than the stage. I've never been to a single powerlifting comp in my life...and the raw fed seems to be the one i want to lose my cherry in! ;D
Whoo Doggy you have one strong lower back. Sounds like 700 is just a matter of time. 
