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Post by Deleted on May 30, 2006 10:21:03 GMT -5
This will be my one and only training log on the net. I come from a strongman and grip strength background and have never really focused on the gym lifts before. I have messed around here and there but something always got in the way of getting on a real program of training the big 3 lifts. So keep in mind when you read this that I am basically starting from ground zero.
I am starting this log with the hopes that I will get alot of input from my fellow RAW lifters here. I feed greatly off of input and I do truly hope that anyone who reads this will put in their true thoughts and suggestions.
Anyway here are my current stats and raw gym lifts:
6 feet tall
314lbs (I build muscle mass in great amounts really fast)
23 years old (1 year and 8 months before I turn 25 years old)
I did some benching yesterday for the first time in 7 years, I did 315lbs pretty easy. I decided to stay there for my first cycle and adjust my sets if they are to easy. I thought it would be better to go a little to light than a little to heavy.
Squat slightly over 500lbs Totally RAW
Deadlift 500lbs Totally RAW (I am not used to pulling in the gym and I have major form issues at the moment)
These numbers are terrible in my opinion but I have not done any real training in the gym for the past 3 years or so. All my training has been really focused on grip training for competitions of that nature.
Anyway here are some goals I want to hit before I turn 25, it does not matter to me if it is one day before my birthday just as long as I hit them in a meet before I turn 25. Like I said I do gain very fast and knowing my body, these are what I think are realistic based on the fact that I have not trained my bench ever, my squat only hit and miss in the past, and my deadlift virtually never before. I did do a bodybuilding type routine from ages 14 to 18 and made awesome gains the entire time, as I did with all my other ventures such as grip.
Anyway here are the numbers I think I should be able to hit by age 25:
Bench 465lbs
Squat 700lbs
Deadlift 650lbs
I am an extremely dedicated and stubborn person and when I set my mind to a training goal I do not stop till I meet that goal. I of course will be setting weekly and monthly goals for myself to keep the gains coming faster and I am keeping a training log both on paper and on this forum to record all my progress. I would greatly appreciate it if anyone who takes the time to read this would let me know if they think these numbers are realistic with constant attention to meeting them. Listen, I have only myself to worry about, I am single and plan on staying that way, I have no kids, and I have 1 year and 8 months to accomplish the numbers I have laid out here. Remember the current numbers I listed are with no training on the big three lifts at all. I look forward to your replies on this guys, later.
Big Jim
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Post by Deleted on May 30, 2006 10:54:13 GMT -5
wow, your one big dude! lol So 315lbs was light for you? I feel the numbers you have posted are very realistic for you. You seem to have the desire and are hardheaded...qualities of a true power lifter! lol Good luck with your training bro, I know you will make it!!
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Post by dopar66 on May 30, 2006 12:56:31 GMT -5
DUDE! A 1300 total is GROUND ZERO?  ? A 500 squat is STARTING FROM SCRATCH? You are the man! And only 23 years old! Great gobs of galloping goose goo! You very well may give that 2100 a run for its' money by the time you're 30, just train smart as you do hard. You are a beast, my brother! God Bless. Doug |
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Post by Deleted on May 30, 2006 13:21:10 GMT -5
I will give it everything I have, I really hope that all you guys will give me feedback along the way.
I will be posting my first workout tonight, I am going to hit light bench for recovery and to get my form down better as it is terrible at the moment. I am going to use 4 different grips, Illegal Wide Grip, Competition Width Grip, Moderate Width Grip, and Close Grip. Then I am going to move on to hitting my triceps as hard as I can followed by my lats and then my abs. I will finish up with biceps and forearms just because I like training them for size, I know that has not much if anything to do with my goals but I like doing it so I will finish up with that.
I will post the results of the workout tonight as soon as I finish.
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Post by Deleted on May 30, 2006 18:56:00 GMT -5
Here is what I did tonight, the workout got cut a little short of what I planned to do for 2 reasons which I will tell you about after I post what I did end up doing. Here it is:
Bench Press - 135lbs plus two sets of chains, why chains you might ask with only 135, because they were laying there and I felt like throwing them on.
Illegal wide - 1 set of 20
Competition - 1 set of 20
Medium - 2 sets of 10 (starting to burn, only taking 1 minute of rest)
Reverse grip - 1 set of 10 (Just wanted to try them, I really like them and and going to make them a regular thing)
I did all my sets very slow up and down to work on form and I fully locked out each rep. This felt pretty easy.
DB Bend Over Rows:
50lb DB - 6
70lb DB - 6
80lb DB - 6
100lb DB - 6
120lb DB - 10 Felt easy
Straight arm lat pull down done on selectorized cable machine
120lbs - 10
150lbs - 10
200lbs - 6
210lbs - 6
230lbs - 6 Felt real good, move up next week
Light Band Triceps Push Downs
1 set of 50
Rest 10 seconds
1 set of 30
Rest 10 seconds
1 set of 20
100 total reps - Felt real easy I can do much better
Well that was it for tonight, and about the reasons for cutting the workout short.
1. My aunt called me and asked me to unload a few hundred boxes of hard wood flooring for her new house as well as 40 sheets of plywood. My aunt is a great lady and would do anything for me so I could not tell her no. I busted my hump and got this done in 1 hour and 2 minutes of non stop moving. This tired me out a good bit for tonights workout.
2. When I started training tonight I realized I was a little more sore than I thought I was.
Anyway it went pretty good, please give me your thoughts on the workout and what I might add or remove as well as you general opinion, later.
Big Jim
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Post by dopar66 on May 31, 2006 7:08:24 GMT -5
That's a pretty intense workout is my opinion! Plus the few hundred boxes of cardio. :')
I really like the chains philosophy. "Because they were there." Love it!
God Bless.
Doug
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Post by Deleted on Jun 1, 2006 16:00:42 GMT -5
Did some bicep training today, it was the first time in the last 2 years that I have done any direct bicep work, I remember now how much I truly love training my arms. I know most power lifters don't care about training their arms or how big their arms are but I really do care and I get great enjoyment out of it. Here is how my first workout back in the last 2 years went:
Standing EZ bar curls
Wide grip 85lbs - 1 set of 12
Narrow Grip 85lbs - 1 set of 12
Seated DB curls done very strict and slow
25lbs X 12
25lbs X 12
35lbs X 12
45lbs X 10
Standing EZ bar curls
Wide grip 85lbs - 1 set of 12
Wide Grip 85lbs - 1 set of 12
Seated DB curls done very strict and slow
25lbs X12
25lbs X 12
25lbs X 12
This is the exact order in which I did the workout, I completed all the sets in just a few seconds shy of 15 minutes. I did not realize that I must have been moving at such a fast pace. Back in the day when I trained arms twice a week with my training partner we used to talk between sets alot and I guess that really added alot of extra time LOL. This was just to get me back in the game and I am by no means happy with this workout at all, I am however smart enough to come back slowly and I know without a doubt in my mind that the weight come and the size will pack on my arms very steady. I will devote 1 day per week to biceps and one day a week to triceps as I continue my cycle in addition to what I am supposed to do according to my beginners manual. I measured my arms after completing the workout and measuring the strict and keeping the tape tight they both came it at just a hair over 23 inches. That bums me out but I will put the size back on again and surpass my old previous best with no trouble. That is all for now guys, I may do another short arm training session tonight if I have the time just to really shock the arms good, then it will be a half gallon protein shake and a movie with my best friend, later.
Big Jim
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Post by dopar66 on Jun 1, 2006 16:12:10 GMT -5
I'm of the opinion that bicep training is important. For one, you almost CAN NOT train with curls without building grip strength, at least secondarily. Then there's the ole debate about eccentric and concentric muscle work. I try and train my biceps about once a week, whether I post the workout or not. I worked them today, along with the lats. I was extremely blessed, also. I was able to do within 20 pounds of what I was doing before I injured my forearm two years ago!
So keep pumping them guns, brother!
God Bless.
Doug
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Post by Deleted on Jun 10, 2006 17:32:59 GMT -5
Sorry for the long lay off from the board here. I got called away to do substitute teaching and that took up alot of my time. Anyway I have been training all along but did suffer a minor bicep injury, the area in front of the elbow is sore where your biceps tendon is and I am pretty sure I strained it pretty good and it still feels funny. Has anyone experienced this before? Anyway here is what I did today:
Seated Concentric Goodmornings:
1 set of 5 with the bar
1 set of 5 with 135lbs
1 set of 5 with 185 lbs
1 set of 5 with 230lbs
1 set of 5 with 280lbs
3 sets of 5 with 320lbs
These were done with a straight bar and I went all the way down past parallel to the floor, I was really squeezed between the bar and my box. I used a straight bar for all of my sets.
Band Goodmornings with a Strong Jumpstrecth band:
I just did one set with this to finish off the workout, I was not going to work out at all today so I called it quits at this for the day. Not a bad little workout, I am not satisfied with the weight at all but that is what I get for not training regularly untill now.
Please give me your thoughts and input on this workout, later fellas.
Big Jim
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Post by dopar66 on Jun 12, 2006 7:10:21 GMT -5
My thoughts is that the goodmornings you are doing have to be good for something! That's a lot of weight, and very long range of motion, plus seated! The old spinal erectors are bound to be as thick as my quads! Do your hams ever get wasted from good mornings? I just started using them last month, only doing them standing for now due to (a long story I'm not going to waste space with). Just wondering.
My biceps have only felt like that after curling with the straight bar. The curling injury I've had is on one of the suppinators (?) and I've done that twice. Never down in the elbow with a strain. I know this sounds lazy, but I don't try to do strict curls, and almost never go to full extension. Another long story.
Ice that tendon, take you some aspirin, Tylenol, or something, and keep a watchful eye on it so a minor strain doesn't develop into something worse. Too late in the cycle for that!
God Bless.
Doug
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Post by Deleted on Jun 12, 2006 8:02:41 GMT -5
Yeah I do find that my hams get wasted from doin goodmornings, not as bad as if I am doing direct ham work but close. Anyway I will keep a close eye on the tendon, I think it is almost better. I will have to ice it some more today and take some advil. I do the goodmornings both ways, standing and seated and I also like to add band tension and chains from time to time. I like to do them from chains with a pause, and I also like to switch up the bar I use from straight to cambered. It really does make a big difference. Just some things for you guys to experiment with if you have not already done so, later.
Big Jim
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Post by dopar66 on Jun 12, 2006 8:45:01 GMT -5
Thanks, Big Jim.
I lift at a (gasp) "fitness center" so I don't have access to a whole lot of powerlifting stuff. I'm happy when I can get the squat rack! (Just say "no" to Smith machines!) No chains, no bands, one box, two sets of boards, no cambered bars....you get the picture..... Time for me to get creative!
Thanks again for all the info!
God Bless.
Doug
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? A 500 squat is STARTING FROM SCRATCH?