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Old II
Nov 7, 2008 5:38:46 GMT -5
Post by joebear on Nov 7, 2008 5:38:46 GMT -5
Nice work Aaron, great strength as usual !
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Old II
Nov 8, 2008 19:25:37 GMT -5
Post by Deleted on Nov 8, 2008 19:25:37 GMT -5
Solid day......
Close Stance Box Squat... 12 inch box..
12x1x545....
Comp Bench (no lift off) (2 sec pause) Day 5 of 5... (70% of 570)
35x1x405...
Con Deadlift...
12x1x655.. Roughly 80% of 815
Today was more about allow body to recover using less volume and moderate weights...
Monday will increase the volume again on squats and deadlifts...
Squatting is getting back on track, still working out the kinks... Deadlifting is rolling... want to pull 855 raw, and seem to be on track based on volume and %... but only god knows..
Benching is going wonderful... Goal is to get back to 600 raw bench again, will take sometime, but this program is making things moving faster than normal (using 570 max right now), I understand that I may never get 600 raw again but that is the challenge that keeps me going to laying it on the line day after day..
This week was moderate weights with higher volume, except on Thr, went heavier, this week will be heavier with less volume...
All Glory to God
Aaron L..
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Old II
Nov 10, 2008 19:58:26 GMT -5
Post by Deleted on Nov 10, 2008 19:58:26 GMT -5
Solid day...very pleased.
Con Deadlift... (I use duck stance, allows me to set up my back close to my sumo pull)
715x1 715x1 715x1 715x1 715x1 715x1... held for 20 sec to work grip...
Was nice not to have to get fired up, but use breathing techniques and go... when it comes time to get fired up the breathing techniques will payoff dividends.
Was only supposed to do 5 singles, but the weights were flying, they all looked like speed reps... The students asked me if I was warming up the weights were moving so fast..
I could have done 10 sets today, no doubt.. but workout was only for 5, but I had to add 1 extra rep.... I fought it hard not to do an extra 4 singles, but stayed within my plan...
Maybe in 2 or 4 weeks, will do the 10 singles at 715...
There is no doubt that synaptic facilitation is paying off..
Shrugs
5x705 5x755 5x805
Bent Over Rows
8x4x455.. been awhile, but upper back felt like it need work...
Lat Pull Down
7x4x315
Decided to skip benching today... plan on going heavier on tuesday, then pick back up..
All Glory to God
Aaron L
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Old II
Nov 10, 2008 21:58:34 GMT -5
Post by 72 on Nov 10, 2008 21:58:34 GMT -5
Hey Aaron. I notice you put such a large emphasis on breathing. I can certainly see a huge difference with breathing techniques in the squat, but is there anything special for the bench? Obviously you are exhaling while pushing, but do you take a breath before lowering the weight or while lowering it? Anything else in particular you do?
One strong workout after another from you.
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Old II
Nov 11, 2008 18:57:43 GMT -5
Post by Deleted on Nov 11, 2008 18:57:43 GMT -5
I don't exhale till I complete a lift.... I do my power breathing and hold it till the lift is complete...
Today was good.. decided to modifiy workout and not go heavy on bench just add volume..
Comp Bench (no lift off) (2 sec pause) (70% of 570)
20x1x405.. working tech.
Seated Shoulder Press
20x1x315... working on explosive power
Bench again Part 2 (70% of 570)
20x1x405... working tech
Rear Delt Raises 10x5x80
Side Delt Raises 10x5x60
Decided to focus on my technique today.. back was tight from Mondays pull did not want to overdue anything...
Squat and Bench on Wed
All Glory to God
Aaron L.
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Old II
Nov 12, 2008 13:17:20 GMT -5
Post by 72 on Nov 12, 2008 13:17:20 GMT -5
Aaron, One more question for you: How much time is too long to finish a rep, meaning it's too slow and continuing more sets will lead to overtraining? IE, is there any sort of guideline (such as the push part of the press should be < 1.5 seconds)? I know you want to do as many sets as possible with full speed, but speed for me varies at different points of my bench. For example, at 80% last night it may have taken me the first 3-4 inches off my chest to develop enough speed for the weights to clank at lockout.
Hope that made sense. If not I'll try to post some video's next week to see how you feel about the speed of my benches, and whether I should keep going with more reps at that point.
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Old II
Nov 12, 2008 21:12:33 GMT -5
Post by Deleted on Nov 12, 2008 21:12:33 GMT -5
72...
Your speed will improve the more you do the program.... as long as all reps are the same on that days reps, you are ok, when they slow down, just stop... that is your bodies que, fatigues state is setting in...
I would add a part 2 bench around 60% of max for 10-20 singles on day 5 and focus on exploding off chest.. but I believe the more you doing the workout the faster it will be...
Today was a good workout... tech work.
Close Stance Box Squat (12 inch box)
20x1x505
Con Deadlift
15x1x605... lightened up from Monday..
Comp Bench (no lift off) ( 2 sec pause)
10x1x405.... went light volume... Thrs going heavy...
All Glory to God
Aaron L.
l
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Old II
Nov 14, 2008 9:48:30 GMT -5
Post by Deleted on Nov 14, 2008 9:48:30 GMT -5
Had to modify again.... Had to spend alot of time coaching some sport teams while trying to bench...
Comp Bench (70% of 570) (no lift off) (2 sec pause) Day 3 of 5
50x1x405..... all 50 singles were smooth and fast..
Did a rep in between coaching for first 2 hours, then last 20 sets were 2 minutes between each rep...
Besides being bus. teacher other job is coaching so sometimes you must sacrifice your own goals for others....
All Glory to God
Aaron L.
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Old II
Nov 14, 2008 20:49:07 GMT -5
Post by Deleted on Nov 14, 2008 20:49:07 GMT -5
Good day... for myself and a couple others.. Bench Press..... Day 4 of 5.... (one board ply press.. 1/2 inch piece of board) 1x1x505 1x1x525 1x1x540 1x1x555 1x1x555 1x1x555.. to be honest these were sort of light... but had a pre-determined number in mind and volume outline I wanted.. All Reps strong and powerful... Bench Part II 20x1x405.... tech work.. 10x1x455.... tech work.. Con Deadlift... 20x1x605... tech work, just added 5 reps from Wed.. to increase volume... Next week does not have a heavy day like this past monday... Workout took about 178 minutes... Overall Synaptic Facilitation Method or what I call it the Conan Effect is working great for myself and my students... Able to keep the body totally fresh.... Just having taken weightlifting ideas and applied them to powerlifting with my own spin.. That I'll keep to myself can't let out all the secrets... I have 42 people doing this program at school and have to keep people away from trying it... One student maxed out on the bench 6 weeks ago at 200... he did 200 over 40's this past week, just by going up and down on certain % and volume manipulations also by listening to his body repsonse mechanisms. I have a security guard who kept 225 lbs on the bench in the weightroom (maxed 250).. When he walks buy he will do one or two reps and leave, and whenever he comes by he will do that all day... He was doing between 40-60 reps everyday just throughout the day as fresh as possible... He maxed out at 280lbs today... He was doing the program for one month. Believe I understand dealing with younger athletes they respond and their maxes increase at a much greater rate, than older an athletes who may have peaked.. (ie myself... 2600 geared (1030,730,840) , 800 plus with knee wraps, 600 plus raw bench (2x prior to pec tear) and 800 plus raw deadlift) I understand that my best days may be behind but I am still plugging away, and my lifts are near those marks now, and past on others... The great thing about this is that there are no set % or reps to go by, just the instinctive principle and listening to your body.. and one or two other things.. Anyone who tries this understand that their is no set % or reps.... everyone is different... Using Russian Ideals and methodology.. Training with 60-85% is most desirable, but the reps are up to you.. once in awhile go over 90% to over max on special exercises, but maxing should be for contests, that is the only place where it counts... We bench 5x's per week and will usually squat and deadlift 3x's a week, but that is flexible depending on previous workout experience.. I'm 38, if my body can recover anyones can.. All Glory to God Aaron
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Old II
Nov 18, 2008 8:29:33 GMT -5
Post by Deleted on Nov 18, 2008 8:29:33 GMT -5
Good day of working out.. took longer than usual, had to spend time coaching.. looks like alot of the next few months will be this way.. Weightroom is packed...
Comp Squat.. (belt only)
10x1x605.... all 10 sets were nice and smooth.. took my time in between helping students..
Comp Deadlift
10x1x645.... 10 sets were strong and fast, this is light week to allow recovery from last weeks.. 6x1x715 Monday, 15x1x605 Wed, 20x1x605 Friday....
No Benching ran out of time, by the time I got everything in... It had been 180 minutes... Make up for it on Tuesday...
Cool thing happened yesterday had a student who a month ago maxed at 340 in the squat.. yesterday he did 10 sets of 1 at 340... Those are moments that make it all worth while..
All Glory to God
Aaron L
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Old II
Nov 19, 2008 20:10:39 GMT -5
Post by Deleted on Nov 19, 2008 20:10:39 GMT -5
Tuesday... Comp Bench ( 2 board press) (no lift off) ( 2 sec pause) 5x1x505..... are reps nice and smooth... used to have to get fired up when going over 500, now just lay down and go with it like any other rep... This training has allowed me to save my energy and allowed my technique to do the work, till it is time to get alittle fire Seated Mil. Press 10x1x325... went light, had to bench again afterwards... Comp Bench Part II (100lbs of chain) (no lift off) (2 sec pause) 10x1x405 plus chains... nice and smooth.. Wed Blue Band Box Squat (12 inch box) (belt only) 505x5x2 plus bands Comp Deadlift 12x1x605..... after band squats, knees are always alittle cooked, doing lighter deadlifts allows me to pull again on friday without any issues... *Next week is heavy pulls again Comp Bench (no lift off) (2 sec pause) 25x1x405... tech work.. Spend alot of time coaching students again.. overall training is going great, bench press in really on a roll, deadlifting and squatting have taken off lately using new methods.. All Glory to God Aaron L
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Old II
Nov 21, 2008 22:19:26 GMT -5
Post by Deleted on Nov 21, 2008 22:19:26 GMT -5
Thrs... Comp Bench (no lift off) (2 sec pause) 70% of 570 35x1x405..... this weight has almost served its purpose.. Friday Con Deadlift 10x1x645... stopped here, band squats wore my knees out, did not want to over do it.. Comp Bench (Ply Press) ( 1/2 inch ply board, 1/2 inch pad) 10x1x515... was solid and smooth, was only supposed to do 5, but the weight was moving added 5 more... was going to do 5 more but time was a factor tonight.. Overall good week, was only able to bench 4 times, coaching is taking up time, hopefully will able to get back on track... good news weights have not been affected... Goal is to get up to doing over 500lbs 100x per week on bench... only 21 times in 7 days, so aways to go.... that is what goals are for though Pulled between 605-645 plus 52 times last 7 days... goal is to reach 100 in 7 day period.... Monday planning on going heavy will see if I can go 715 for 10 sets of 1.... All Glory to God Aaron L
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Old II
Nov 25, 2008 9:20:03 GMT -5
Post by Deleted on Nov 25, 2008 9:20:03 GMT -5
Today was a good day..... Changed up my plans and decided to go alittle heavier in the pulls..
Comp. Deadlifts (weight on 3 inch box) (belt only)
815x1.... smoked it, shocked how fast it flew up.. intensity was 8 815x1.... smooth again..... 8.5 815x1.... bar speed slowed down, but straight lockout...9 815x1.... weight was heavy, about passed out after setting it down....... 9.5 815x1.... was upset at last effort, was going to stopped but said WTF and hit again... as solid as the first rep....9
Overall was happy to pull mulitple reps at heavy weight so close to comp depth, planned on 5 solid reps, hit it, so can not complain... Never had to get crazy but just focus on reps.. when it is time to flip the switch this will pay off..
Shrugs
3x5x705
Bent Over Rows
4x3x505
Comp Bench (70% + 10lbs) (no lift off) ( 2 sec pause)
20x1x415... tech work..
Overall good workout.... Deadlifting every other day is really paying off... The Conan Effect is definitely working for myself and my students (not all students are kids)..
*A 181lb student of mine had a 300lb bench a 6 weeks ago, yesterday he hit 350, pause..
Today will bench heavy, squat tech and volume deadlift.... this is last workout of week, heading home to see family... Will be posting again Next Monday..
Happy Thanksgiving...
All Glory to God
Aaron
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Old II
Nov 25, 2008 21:22:51 GMT -5
Post by Deleted on Nov 25, 2008 21:22:51 GMT -5
Last workout of week.... Had to change workout up to coach, but that is part of what is expected.
Close Stance Box Squats (12 inch box) (heels 8 in)
12x1x505... solid reps.. fast.
2-Board Press (no lift off) ( 2 sec pause)
1x1x555... fast 1x1x555.. bar slowed down, but decided to add one 1x1x555... bar flew up, decided to add another 1x1x555... foot slipped, weight was slow.. not happy stop like that, added another one 1x1x555... flew up.... added alittle fire
Seated Shoulder Press
10x1x365... all 10 singles nice and solid..
Rear Delt Raises
4x6x100
Good workout, was happy with bench after squatting first, allowed students to use bench first and just altered my workout...
Will be taking 5 day break, tough to do when things are rolling so well, but life calls..
Monday will be heavier squats and more benching....
Happy Thanksgiving to all..
All Glory to God..
Aaron
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Old II
Dec 2, 2008 9:20:06 GMT -5
Post by Deleted on Dec 2, 2008 9:20:06 GMT -5
Good Day back.... just volume today to get used to being back... 5 days seemed like forever...
Box Squat (12 inch box) (100lbs of chain)
12x1x515 plus chains... all reps quick..
Con Deadlift
10x1x650.... all 10 singles strong..
Comp Bench (Day 1 of 5) (70% + 10lb of 570)
20x1x415.... tech work.
Good workout back....
Tuesday heavy chest and shoulders..
All Glory to God
Aaron L.
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Old II
Dec 4, 2008 10:28:45 GMT -5
Post by 72 on Dec 4, 2008 10:28:45 GMT -5
Hey Aaron, with Pavel's talk about synaptic facilitation he mentions that taking a few days off has a negative effect on the first day back (like being rusty). With that in mind, I was wondering if you would take a week off from training before a meet, or if you would do a few very light workouts earlier in the week. Any thoughts?
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Old II
Dec 5, 2008 9:36:53 GMT -5
Post by Deleted on Dec 5, 2008 9:36:53 GMT -5
About 2-3 days on bench... but everyone is different... Stay around 60-70%.... also watching doing alot of band work, hard on joints, but again everyone is different...
Awesome Day.... Never planned on going heavy but weight was moving and went with it..
Con Deadlift.... belt only
705x10x1..... Yes PR of the singles... Warming up weight was moving, first 5 singles were smoked, last 5 reps took more effort.... 9 about passed me out, but dug deep and pulled 10..
For me at least pulling all the time has really payed off, took a good bit to get used to but it was worth it...
Comp Bench
1x1x455 1x1x475 1x1x510 1x1x510... tech work, stopped bar speed.
Seated Shoulder Press (volume)
20x1x315
Comp Bench Part II
20x1x430... tech work
All Glory to God
Aaron
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Old II
Dec 18, 2008 11:02:45 GMT -5
Post by Deleted on Dec 18, 2008 11:02:45 GMT -5
Training has been going great lately... just been busy with work and coaching to post...
12/15
Comp Squat (belt only)
15x1x605.... all weights were comfortable..
that is all I did was squat and coach.. some days that is all you need...
12/16
Comp Bench (no lift off) (sec pause)
1x1x510... 7 1x1x510... 7 1x1x510.... 8.5 1x1x510... 8 1x1x510...7.5.... Intesity was average, weight was not to difficult..
Seated Mil. Press
20x1x325... smooth... volume training
Comp Bench Part II
15x1x455.... all solid tech reps (80% of 570)
12/17
10x1x705...
second time in 2 weeks able to go over 705 for 10 sets of 1.. starting to become routine training weight for techinque work....
Comp Bench (no lift off) (2 Sec pause) (light day)
20x1x415 (70% of 570 plus 10)
Chain Curls
5x4x135 plus 90lbs of chain
All Glory to God
Aaron
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Old II
Dec 22, 2008 16:41:35 GMT -5
Post by Deleted on Dec 22, 2008 16:41:35 GMT -5
12/22
Have the flu bad... but it is, what is..... gotta train.. This is last workout till 12/29, family visit..
Comp Squat
5x1x615... reps were ok, wanted to do 10 singles, but after 5, could tell speed was slowing down and stopped....
Comp Bench (70% of 570) (no lift off) ( 2 sec pause)
30x1x405.. reps were smooth and fast, joints were aching though due to flu...
Sumo Deadlifts...
10x1x655... these were light... don't go sumo often since groin injury..
Switched stances after pulling 705 for 10 sets of 1, for 2 straight weeks along with 65 reps between 605-655, back need a change...
Shrugs..
2x5x725
Curls (90lbs of chain)
5x4x135 plus 90lbs of chain...
Overall a good training cycle using a Conan Effect Method (alittle thing I was able to constuct 6 months ago) results have been amazing for myself and others...
Will continue with this Method..
Merry Christmas to Everyone and Happy Holidays...
All Glory to God
Aaron Lawrence #5 All-Time @ 308
Sponsored by StrongArmSports..
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Old II
Jan 8, 2009 9:33:06 GMT -5
Post by Deleted on Jan 8, 2009 9:33:06 GMT -5
First... thanks for everyone who has been wanting the idea behind my Conan Effect Method.. Training has been going great, just been busy to post... Recap this week.. Monday... Box Squat... (belt only) 10x1x605.... to be honest these we ez..... Comp Bench (pause) (no lift off) (70% of 570 plus 20) 25x1x420.. all reps fast and smooth.. Comp Deadlift 605x20x1..... nice and fast.. Tues... Comp Bench (pause) (no lift off) 505x1.... felt like 600 was there 505x1.... fast again 505x1.... smooth 505x1.... smooth 505x1.... missed it, foot slipped out...not happy.. 505x1... ok bar speed slowed down, stopped there.. Seated Shoulder Press 10x1x350... the side and rear delts, and abs.. Wed... Comp Deadlift....(belt only) 705x1.... 705x1... 705x1.... 705x1.... 705x1.... 705x1... super fast 705x1... ok 705x1... bar speed slowed 705x1....about same speed 705x1.... ok... Have hit 705 for 10 sets of 1.. every week for the last 4-5 weeks.... yesterdays was the easiest yet, will bump up the weight or volume next time.... Had to leave early.... All Glory to God Aaron p.s. this method makes you thick and muscular.... just like Conan
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Old II
Jan 8, 2009 22:36:04 GMT -5
Post by 72 on Jan 8, 2009 22:36:04 GMT -5
Looking really strong, especially on those deadlifts. I have noticed that despite only doing singles, I think my chest looks like it has improved. Chest has always been my best part though. Arms, not so much.
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Old II
Jan 9, 2009 9:09:37 GMT -5
Post by dopar66 on Jan 9, 2009 9:09:37 GMT -5
Aaron, Conan, whichever you prefer.... I am ALWAYS in awe.
God Bless.
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Old II
Jan 9, 2009 9:28:07 GMT -5
Post by Deleted on Jan 9, 2009 9:28:07 GMT -5
Ha ha ha I used Conan to name the method, since it was the idea behind all of the research I did to create my idea.. You know, where Conan the Barbarian is a slave pushing that log in a constant circle over and over again for years and years from boy to a man out in the middle of nowhere..... 1/8/09 Mixed it up an bit and did some Close Grips first... Close Grip 2 Board Press (pause) 505x1 505x1 505x1 505x1 505x1 Comp Bench (pause) (no lift off) (80% of 570) 20x1x455 That was it for the day... friday squat and pulls again.. All Glory to God Aaron Sponsor... Strong Arm Sports
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Old II
Jan 9, 2009 10:20:02 GMT -5
Post by jimray on Jan 9, 2009 10:20:02 GMT -5
Aaron, I just finished reading all 10 pgs of your log. The numbers are very impressive, but I did not see any meet results. You would seem a natural for Eric Talmant's Raw Unity Meet, but when is your next meet? Did you do any meets last year and not include the results in your log?
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Old II
Jan 9, 2009 13:01:37 GMT -5
Post by Deleted on Jan 9, 2009 13:01:37 GMT -5
Jim,
I have not competed since 6/10/06.. I tore a groin deadlifting 860lbs (2600@308).... Allowed for time to heal, then decided to put away the gear and concentrate on raw lifting..
Now around 341lbs... this new method has packed on some serious muscle since implementing it into my daily routine back in June..
It has taken sometime to figure out what works best for me since training in gear for so long, my raw lifts were good but no where I would like them but right now things are really moving along..
I plan on competing again... just busy with work.. I just completed my second Masters Degree in Sept, with work and coaching just did not have the time to work it in my schedule...
Just enjoy training and coaching right now... I am taking 3 students to the USAPL Raw High School Nationals at the end of the month, then it will be my turn to decide what I want to do..
thanks for reading..
Aaron
Sponsor: Strong Arm Sports
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