deo01
Junior Member
Posts: 90
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Old II
Jan 9, 2009 17:58:15 GMT -5
Post by deo01 on Jan 9, 2009 17:58:15 GMT -5
Are these all unassisted? Dude...you need to be in a magazine. The numbers are awesome.
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Old II
Jan 9, 2009 19:09:50 GMT -5
Post by Deleted on Jan 9, 2009 19:09:50 GMT -5
Yes, all lifts are raw, with belt only....
My lifts are solid... nothing amazing, I am ok at all 3 which makes well rounded lifter which means the most to me..
I take pride in being drug free and relay that message to my students the importance of decisions and consequences... and preaching the RAW message...
Thank you for reading...
All Glory to God
Aaron
Sponsor: Strong Arm Sports
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Old II
Jan 12, 2009 7:57:13 GMT -5
Post by Deleted on Jan 12, 2009 7:57:13 GMT -5
1/9/09 Close Stance Box Squats (heels 8 inch apart) (12 inch box) 25x1x545... pause on box, the explode off.. Comp Bench (no lift off) (2 sec pause) (75% of 570 plus 10lbs) 30x1x440.....all reps smooth. Sumo Deadlift (switched stances, to allow recovery from Wed) 20x1x605..... Shrugs 5x5x705 Lat Pull Down Front 6x5x315 Chain Curls (90lbs of chain) 8x4x135 plus chains Abs,Abs,Abs Good workout, went light and increased volume a bit.. Mon is heavy back All Glory to God Aaron Sponsor: Strong Arm Sports
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Old II
Jan 12, 2009 9:40:49 GMT -5
Post by dopar66 on Jan 12, 2009 9:40:49 GMT -5
I was speechless again, so I just karma'd you.
God Bless.
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Old II
Jan 12, 2009 22:04:54 GMT -5
Post by Deleted on Jan 12, 2009 22:04:54 GMT -5
1/12/09
Comp Deadlift with 100lbs of chain..
1x1x705 plus chains... 1x1x705 plus chains... 1x1x705 plus chains... 1x1x705 plus chains... 1x1x705 plus chains...
All reps were strong..... program is right on target
Comp Bench (no lift off) (2 sec pause) (75% of 570)... tech work..
20x1x430... light weight to work tech... Tuesday is heavy bench... and shoulder work...
That is it.. had to spend time coaching students while training....
All Glory to God
Aaron
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Old II
Jan 13, 2009 21:04:32 GMT -5
Post by Deleted on Jan 13, 2009 21:04:32 GMT -5
Good day... still had to spend time training the students, but was able to workout..
1/13/09
Comp Bench (2 Board Press) (no lift off) (2 sec pause) (90% of 570)
10x1x515.... all 10 sets were solid...
Standing Press...
10x1x315... all 10 sets were solid, wanted to mix it up from doing seated press, so decieded to stand,...
Rear Delt Raises
4x6x100
Side Delt Raises
3x8x60..
That was it...... Training was nice.. bench weight was light on boards... will bump it up, next week, to 530 for 10 singles..
All Glory to God
Aaron
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Old II
Jan 14, 2009 21:27:11 GMT -5
Post by Deleted on Jan 14, 2009 21:27:11 GMT -5
Today was technique work...
1/14/09
Box Squat (12 inch) (belt only)
12x1x605.....
To the point where 605 on box squats has served its purpose and is more of a speed rep...
Goal is to be able to hit 700 for 10 singles on box raw... when I can get to that point I feel my raw squat will be competitive.. Will take some time, but time is what I have..
Comp Bench (Day 3) (no lift off) (3 sec pause) (80% of 570)
15x1x455... was only supposed to do 10 singels after Tues workout but weight bar was still moving fast.. so just added 5 singles... actually extra long pause made the weight feel lighter.
Comp. Deadlift (sumo stance)
20x1x605.... felt more like speed reps, almost feels like I can toss the weight to the roof.. ha ha ha j/k... was pleased how fresh back was after monday's workout...
Right now pulling 3x's per week... results are great.. plan on moving it up to 5x's per week and tweak the volume and sets to see how the manipultion will work with Conan Method...
Will still keep squats the same, progress has been positive...
Thrs.. plan on benching heavy and deadlifting again...
All Glory to God...
Aaron Lawrence MBA #5 All Time 308.....
I can't even see 308 right now... ha ha ha
Sponsor.. Strong Arm Sports
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Old II
Jan 15, 2009 19:02:19 GMT -5
Post by 72 on Jan 15, 2009 19:02:19 GMT -5
Thursday you plan on benching heavy? What do you call the previous 50 bench workouts???
Looks like you are steadily progressing. Best of luck.
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Old II
Jan 15, 2009 20:30:46 GMT -5
Post by Deleted on Jan 15, 2009 20:30:46 GMT -5
Comp Bench (pad press) (pad is 1/2 in board, 1/2 inch pad) (no lift off) (Comp Pause) (Day 4 of 5 benching) 455x1 475x1 505x1 530x1 550x1 570x1..... Nailed it... Happy with progress... Feels like 600 is not to far off... Having hit 600 twice before, am pleased that I am able to be in the ball park again, it has been 12 years since my pec tear, so paying the price and putting in the time, was well worth it..... Now the key is being able to maintain bench as bodyweight slowly comes off... Weighed today 336.4.. so water weight is coming off from Christmas Break.. (to many sweets Goal is to get back to 308 and see my abs, while keeping all the strength I have built... 28lbs to go... Did not deadllift today, could tell back was not ready.... Friday volume deadlifting and volume bench work... Monday plan going heavy on squat All Glory to God Aaron Sponsor: Strong Arm Sports
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Old II
Jan 17, 2009 16:10:37 GMT -5
Post by Deleted on Jan 17, 2009 16:10:37 GMT -5
1/16/09
Comp Deadlift..
20x1x615.... smooth and fast... have bumped up speed weight 10lbs..
Comp Bench (no lift off) (nearly 90% of 570) (Day 5 of 5)
1x1x505 1x1x505 1x1x505 1x1x505 1x1x505... stopped here, bar speed slowed down.. could tell that Thrs, took it out of my tri..
Chain Curls (90 lbs of chain)
8x3x135 plus chains...
Body was feeling alittle tired today....
All Glory to God...
Aaron
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Old II
Jan 18, 2009 22:39:26 GMT -5
Post by 72 on Jan 18, 2009 22:39:26 GMT -5
Hey Aaron, you've hit 600 twice in a meet or in the gym? Nailing 570 on the board/pad press is an accomplishment in itself, and 515x10 made for one Hades of a week. Looking forward to your log next week.
In regards to your pec tears, do you think they were just an effect of lifting 600lbs, or is there anything in your training or anything your training lacked that made you prone to the tears?
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Old II
Jan 19, 2009 15:51:39 GMT -5
Post by Deleted on Jan 19, 2009 15:51:39 GMT -5
1/19/09 One was a gym lift, the other was a contest held a YMCA meet... though that does not mean alot... I tore the pec trying to touch and go 635 the following week.... PRIDE is a terrible thing.. of course I was 26 and thought I was made of steel.. turned out I was not Today took it ez.... Comp Squat 10x1x545... Comp Bench (no lift off) (2 sec pause) 20x1x415.. tech work to build speed Comp Deadlift... tech work 10x1x615.... Today was to focus on tech and work on speed.. had to spend time coaching in between sets. 1/20/09... will be heavy chest and shoulder work.. All Glory to God Aaron
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Old II
Jan 24, 2009 15:52:21 GMT -5
Post by Deleted on Jan 24, 2009 15:52:21 GMT -5
Sorry for not post.. having been getting ready for the semester change at school with students and coaching just taking up time ...
1/20/09
Comp Bench (no lift off) (2 sec pause)
10x1x475 (83% of 570).... all reps solid, was feeling alittle tired.. decided to stay light and focus tech..
Seated Shoulder Press
20x1x315
1/21/09
Tech Squat
10x1x545.. same as monday.. just working tech..
Comp Deadlifts.. (standing on 100lb plate)
10x1x605... all reps solid...
Comp Bench (no lift off) (2 sec pause) Day 3 of 5 benching
25x1x415 (70% of 570 plus 10)
1/22/09
Comp Bench (pad press) (no lift off) (2 sec pause)
30x1x455.. added volume, weights were flying...
1/23/09
Comp Squat
5x1x635... all reps nice and smooth... did not want to push reps, this was not to be a heavy day..
Comp Deadlift
20x1x655.... after 10 weight was fly, then 5 more, then 5 more.. decided to stop and plan on going heavier next week..
Comp Bench
10x1x420 (70% of 570 plus 15)
Lat Pull Down (front)
8x4x315
Hammer Curls
8x4x100
Abs.. knee ups.. 120 reps. (6x20)
Good week of training... all weights were within training %..
Program is having great results for others I am training... One young man had a max of 275lbs 6 weeks ago... did 275 for 10 sets of 1 before he went back to college.. Other former student had a 245lb max.. hit 245x20x1... hit 265 for 10 sets of 1 in the same week...
Deadlifting and squatting are having same results... they need to be more carefully monitored due to the eccentric and concentric phases of the lifts... Same student at 245 bench had a squat max of 325, he hit 345 for 10 singles, and a deadlift max of 420, hit 430 for 10 singles..
It is great to see people having wonderful results... around 75 people are following this program all over the country and their results have been fantastic...
Do not allow what people or books say you can or can not do... make your own path...
When the extrodinary becomes the ordinary you have done something...
Looking forward to going heavy next week...
All Glory to God
Aaron
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Old II
Jan 29, 2009 8:45:15 GMT -5
Post by Deleted on Jan 29, 2009 8:45:15 GMT -5
1/26/09
Comp Squats (belt only)
10x1x615.....
Comp Bench ( no lift off) (2 sec pause) (70% of 570 plus 15)
20x1x420
Comp Deadlift
10x1x615..... all solid
1/27/09... no school
1/28/09.. no school, have key to gym and worked out alone...
Comp Squat
Comp Bench (no lift) (2 sec pause) (80% of 570)
10x1x455.. did not want to go heavy without anyone in gym.. just in case
Comp Squat (belt only)
5x2x545... light to give legs rest from Monday
Comp Deadlift (standing on 25's)
10x1x605...... reps ok...
Barbell Curls
3x5x185.... just something to do.... hate doing biceps..
1/29.. is going to be heavy chest day and shoulders.....
Friday will be the big 3 again.. deadlift first, squat.. bench..
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Old II
Jan 29, 2009 16:56:43 GMT -5
Post by dopar66 on Jan 29, 2009 16:56:43 GMT -5
"10x1x455.. did not want to go heavy without anyone in gym.. just in case"
Sick....
"5x2x545... light to give legs rest from Monday"
Sicker....
"Comp Deadlift (standing on 25's)
10x1x605...... reps ok..."
Sickest....
:')
God Bless.
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Old II
Jan 30, 2009 7:51:52 GMT -5
Post by Deleted on Jan 30, 2009 7:51:52 GMT -5
Thanks for reading... I read everyones logs and enjoy them as well...
Yesterday was very good day.. bench was really rolling..
Comp Bench 3-Board Press (board is 4 1/2 inches high) (no lift off) (2 sec pause)
20x1x505...... 20 sets was awesome for me.... was only going to do 10, but speed was rolling then 5 more, then 5 more... Sort of freaked out some of the students doing so many reps with that weight.. but it is good for them to see what can happen when you train right and believe in what you are doing..
Seated Military..
10x1x325... did not have alot of push left after benching...
Friday.. Squats, bench and deadlift...
All Glory to God
Aaron
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Old II
Jan 30, 2009 10:16:54 GMT -5
Post by Lionel on Jan 30, 2009 10:16:54 GMT -5
Yea especially me.lol
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Old II
Jan 30, 2009 16:38:26 GMT -5
Post by drmobley on Jan 30, 2009 16:38:26 GMT -5
Say Aaron, I just started doing sets of 1 rep for all 3 major lifts. I was wondering on average, what # of sets for each of the lifts do you feel is ideal to keep increasing in strength without overtraining. I have only been working up to 4-5 sets of 1 in each of the 3 lifts, but appreciate your professional opinion. As always log is very inspiring. Aaron
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Old II
Jan 30, 2009 17:47:11 GMT -5
Post by 72 on Jan 30, 2009 17:47:11 GMT -5
505x20, absolutely dynamite man.
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Old II
Jan 30, 2009 23:00:16 GMT -5
Post by Deleted on Jan 30, 2009 23:00:16 GMT -5
Thanks for checking it out.. I will definitely be bumping it up next week....
I usually start eveyone who is doing the squatting and deadlifting..These workouts take alot of time, and I mean alot of time... Think of it as another job...
Phase I
Monday - Squat 5-10x1 (this will be heavy day for squat), Deadlift (10-15 depending on speed)... once you hit 10 singles you bump up the weight the following week Wed- Squat 10-15x1 but 5-10% less weight than Monday, unless bar feels ez, then ok to increase.. Deadlift (10 plus 5 lbs from Mon) Friday- 15-20x1x10% less weight than Wed (but can be a deep box squat)... Deadlift (heavy 5-10 singles)
These is an introductory phase a outline to go by.... once you hit 10 singles, add 5lbs the following week.. (start with 80% of max on heavy days), if bar speed slows down you must stop, that is your fatigue stop point...
you must listen to what your body is telling you, somedays you may be stronger, or vise versa.. if weaker, add reps to make up the total volume you lose, if stronger watch over doing it, but it is ok to go heavier as long as bar speed is moving.. the key is to always be increasing total volume and tonnage at the end of the week.. Do this for 8 weeks, then I'll move you up another level... Need to allow the body to get used to volume.. I sent 72 phase I of the 5 day bench workout, he has it on his thread.....
1/30/09
Comp Deadlift with 100lbs of chain
1x705 with chain 1x705 with chain 1x705 with chain 1x705 with chain 1x705 with chain... was supposed to stop bar was flying 1x705 with chain 1x705 with chain 1x705 with chain..... stopped here about blacked out at top...
*Was pleased for hitting 8 singles with 705 with 100lbs of chain..
Shrugs
2x5x725
Comp Bench (no lift off) (touch and go) (speed work)
20x1x405... did a rep every 30 secs... only touch and go every 6-8 weeks..
Lat Pull Down to Front
6x4x315
All Glory to God
Aaron
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Old II
Feb 4, 2009 16:23:30 GMT -5
Post by Deleted on Feb 4, 2009 16:23:30 GMT -5
2/2/09
Comp Squat..
10x1x615... felt something pop in my knee... not good..
Comp Bench (no lift) (2 sec pause) (70% plus 10)
20x1x415.... fast
Comp Deadlift...
10x1x605...went light back not recovered from Friday
2/3/09
Comp Bench 2 Board Press (no lift off) (2 sec pause, 3 inch) (85% of 570)
8x1x515.... was only supposed to do 5, but added 3 more..
Comp Deadlift 10x1x605..
Seated Shoulder Press
20x1x315
2/4/09
Comp Bench (no lift off) (2 sec pause)(70% plus 10) (day 3 of 5)
20x1x415
Comp Deadlift
8x1x645... smooth.. (Day 3 of 5)
Am beginning to deadlift 5 days a week, .. Will be benching and deadlifting 5x's per week..
Will Squat again next week, to play it safe.. will add KW just to play it safe...
All glory to God
Aaron
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Old II
Feb 6, 2009 8:16:18 GMT -5
Post by Deleted on Feb 6, 2009 8:16:18 GMT -5
Solid day.....
2/5/09
Comp Bench 3 Board Press ( 4 1/2 inch) (no lift off) (2 sec pause) (day 4 of 5)
1x1x455 1x1x475 1x1x505 1x1x535 1x1x565 1x1x600.... strong.....
Then.. Bench Part II... 3 Board..again
15x1x515..... stopped at 15, 5 more was there but planned on doing heavy Camb Bar on Friday..
Was pleased to be able to take 600 4 1/2 inches from chest and hit strong.... I know the weakness is in that range of movement, will incorporate more Cam. Bar Presses into Conan Effect Method to make up lower end weakness...
Did not have time to pull....
All Glory to God
Aaron
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Old II
Feb 6, 2009 8:25:59 GMT -5
Post by jimray on Feb 6, 2009 8:25:59 GMT -5
Aaron, have you ever met anyone that approaches the volume you lift? How did THAT conversation go? Not the top end numbers, but the reps and frequency. I guess you don't believe in all that, "resting the CNS" stuff, eh? Who could argue with your (training) results.
If you had a big meet coming up, how would you approach it?
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Old II
Feb 6, 2009 10:51:48 GMT -5
Post by Deleted on Feb 6, 2009 10:51:48 GMT -5
I know Brian Siders uses alot of volume, but his is more built on 2's,3's, 5's,6 ,8 every other day which work for him.. I like hitting alot of singles on the bench everyday rotating intensities and volumes.. Squatting and Deadlifting follow the same ideas, but have to more close monitored.. Doing the singles takes "ALOT" of time and I do mean alot, but is easy on the muscles and allows enough time to recover without being over trained and stimulates the proper muscle fibers, while building synaptic facilitation responses... Most weights fall between 60-85% of max.... but it varies according to each individual. The key I follow is always trying to increase the volume or intesity by the end of the week, if you are doing this you are getting stronger... About a contest.... If a contest on Saturday on bench.... Wed would be your last workout..70-80%... 10 singles... by this point your body is conditioned to lift everyday.... check out 72 log.. I put him on a Phase I program to get an idea.... I have 3 phases developed... Each one is more difficult, I only post part of my actual program which works for me, I have to keep some good stuff
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Old II
Feb 6, 2009 16:46:59 GMT -5
Post by 72 on Feb 6, 2009 16:46:59 GMT -5
600, awesome. Are you going to keep handling a heavier weight off a high board, or try to work the same weight to lower boards?
I notice you never (or very infrequently) incorporate bands in the bench. Any reason? Also, do you have any time frame on your goals?
Wish you the best man.
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