zeus
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Posts: 27
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Post by zeus on Jan 8, 2007 19:51:57 GMT -5
Hi to everyone at Rawpowerlifting. I just found this board today and it rules! I could go on and on about how much I love raw lifting but that would take all day. Basically I am a 24 year old, life-time drug free aspiring PL'er, I finally did my first comp (it was only BP though) to break the ice, won a couple 1st places, and I am looking ahead to the WABDL Regionals here in Minneapolis this May. I plan on competing raw and settign some new MN records. I will not be doing any 3 lifts comps this year as I have just now started training squats this week due to some "issues" I don't want to go into. I am currently posting my journal at another board too so I will cut and paste my 1st weeks entries later tonight to get my log rolling. I just started a new, low-volume, "powerbuilding routine" to use while I'm trying to cut down a bit for a Mexico trip in March.
Thanks for this great organization, board, and website. I just hope I can contribute in a positive way!
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zeus
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Post by zeus on Jan 8, 2007 19:53:40 GMT -5
(the posts in this log are cut from my log at intensemuscle.com, so don't mind anything that may not apply here)
About Me:
Age-24 years
Height-6'2"
Weight-Been hovering around 280-285lbs
Bodyfat-Haven't tested for a long time so I'll quote what Future said to me "he's got some bodyfat but he's not fat" That's how I like to look at it.
Training Experience- Started messing around with weights at about 14 years old, I trained intensely and consistently from 15-17 years old. I let myself get dragged down by a nagging girlfriend, working as a bill collector, I just became a sorry SOB. Started training lightly again at about 19, went off and on, made excuses, etc....
FINALLY about 3 years ago I dedicated myself to reaching my true potential. So except for a couple of brief layoffs due to a minor injury and some intense family/personal situations I have been training hardcore for the last 3 years.
Here has been my progression over the years: Age 14-205lbs Age 15-235lbs Age 16-235lbs Age 17-225lbs Age 18-250lbs (FATASS>>>>) Age 19-280lbs (even more of a FATASS) Age 20-225lbs (dieted the WRONG WAY and became a fat skinny person) Age 21-235lbs Age 22-255lbs Age 23-270lbs Age 24-285lbs
My Current Training Goals: I love strength and power, I am planning to compete in both PL'ng and Strongman in the future. I did my first little Bench meet 3 weeks ago and I'm still high from the adrenaline rush, I love it and I'm absolutely addicted. I am currently a "natural" (whatever that's supposed to mean) trainee and plan to stay that way for the time being. We'll just see what the future brings.
After much experimentation, I have devised a very low-volume powerbuilding routine that incorporates some DC techniques but I would never consider it to be DC training or even "modified" DC training. I am always open to advice but I just want to be clear that I am NOT DC training. I have always used low-volume, heavy and intense training. It has worked wonderfully for me and I love it. I am doing even a little less volume than I normally would right now because I am trying to shed some bodyfat between now and a Mexico trip in March.
********IMPORTANT-One of the biggest motivating factors for me to start this log is to get as much help on my squat as possible. I have NEVER trained it consistently due to NEVER being able to get it to "feel" right and just hurting myself. I think I have done less then 10 total squat sessions in my life!!! It has always been the one thorn in my side and I have even bought into "some people aren't bio-mechanically suited for squatting" Well I beleive there is some truth to it I know If I set my mind to it, try different stances/foot placements, and train hard I can Squat sucessfully. I don't want it to be the limiting factor in my PL'ng like I know it is. I know its affecting my DL potential and when I bring it up my DL will reap the rewards. SO, please keep the chuckling to yourself when you see my Squat WO's becasue they will be laughable at the beginning of this log.
THE PROGRAM:
It is:
Tuesday-Chest and Back-1A Wednesday-Off Thurday-Delts and Arms-2A Friday-Off Saturday-Calves, Hams, Quads-3A Sunday-Specialize Core and Forearm/Grip work-4A Monday-Off
Then I repeat the cycle with 1B, 2B, 3B, and 4B workouts. Then back to the "A" workouts. So I only rotate two exercises per bodypart.
It will much easier to lay out with my actual training journal posts...Which I have two of to share from this Tue and Thur!
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zeus
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Posts: 27
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Post by zeus on Jan 8, 2007 19:54:36 GMT -5
DAY 1-1/2/2007-WORKOUT 1A-Chest & Back
Incline Barbell Press 5 Warm-up Sets POWER SET-1 set of 3-5- 300X3
RP SET-1 set of 11-15RP- 255X11
Extreme Stretch for Chest
Deadlifts 5 Warm-up Sets POWER SET-1 set of 3-5- 535X3
Back-off type set-1 set of 7-9- 505X4
I was just assed out from the first set, I think I could have given it one more rep though, Duckies! I'll make sure to pick a weight I can hit 7-9 with after the brutal set next time around.
Wide-Grip Chins RP SET-1 set of 11-15RP- Bodyweight 285X11RP Extreme Stretches for Back
This workout felt outstanding, I'm loving this split already.
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zeus
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Posts: 27
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Post by zeus on Jan 8, 2007 19:55:01 GMT -5
DAY 2-1/4/2004-WORKOUT 2A-Delts & Arms
I meant to do Delts first but I did Arms first, I was just in a zone of zones...
Barbell Curls
RP SET- 1 set of 11-15RP- 135X12RP
Bicep Stretch
Weighted Dips
RP SET- 1 set of 11-15RP- Bodywt+70lbsX13RP
Tricep Stretch
Military Press (Been a while since I've seated MP so I think I'll get it all tweaked the way I like it by next time it comes around. In hindsight I'm going to do that at a very slight angle in the power rack instead perfectly upright at the stupid MP station)
POWER SET- 1 set of 3-5- 225X3 Felt a little wobbly, I'm so used to DBells and standing presses!
RP SET- 1 set of 11-15RP- 185X11RP
Rotator Cuff (I actually tried RP'ng these and it felt awesome!)
Shoulder Stretch
This was a great workout too, I felt a little weak on the MP's after doing those heavy weighted dips but I'll switch it up next time.
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zeus
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Posts: 27
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Post by zeus on Jan 8, 2007 19:55:32 GMT -5
Well...Today is Sat. Should be Calves/Hams/Quads... But F me I came down with something yesterday and feel like total S$@t. I am going to sleep and take wellness supps until I can't keep my eyes CLOSED any longer. (and wake up to eat of course) I know I'll feel well enough tomorrow to grind it out. The good thing about how I put this split together is that the days can be pushed around in emergency situations like this one. So tomorrow, Sunday, I'll do today's WO and still throw in the grip/core work I would have normally done on a Sun.
Look for my post tomorrow night, if its not up someone please call 911 and send them to...
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zeus
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Posts: 27
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Post by zeus on Jan 8, 2007 19:56:13 GMT -5
The First Squat Session...
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Well today was supposed to be both my Sat and Sun sessions combined but there was no time at all! I'm going to do my Sun stuff tomorrow AM (Mon) in a hopefully one-time only Monday morning session.
All and all I was happy with Legs today. The squatting was obviously a little awkward after not doing them in almost a year but ok. The squatting was too rushed because the gym was closing so I look forward to an even more focused and productive session next time! Usually the staff is cool with us staying after close to train but on Sundays there is a total Debbie Downer that "has to have everyone out by 5pm sharp so she can teach her cardio kickboxing class!" Pretty weird for what usually is a fairly hardcore environment. Ok. enough rambling here's the training session...
1/7/2007-Sunday (should have been on Sat) Workout 3A-Legs
HAMS
STIFF-LEG DEADS
POWER SET-1 set 3-5- 455 X 3 (PR)
Back-Off Set-1 set 7-9- 405 X 7
CALVES
SEATED CALF RAISES (done DC style with long negs and stretch at bottom)
Straight Set-1 set 12- 110 X 14
QUADS
SQUATS
POWER SET-1 set 3-5- 315 X 3 (PR)
(This set felt ok, a little awkward I definitely need to keep working, but ok..)
WM Set- 1 set 20- 185 X 15
(This set was a failure, 20+ should have been easy, I literally stopped at 15 because of that dang lady yelling 2 minutes! 1 minute! Gotta get out! I should have just finished it but I allowed myself to be distracted.)
So I will get 5 plus no problem next week with 315 and give 205 a run for my WM set. Hey even though its almost the same as I incline for 3 reps at least its not almost the same as what I curl!!!!
CYOU tomorrow with my so exciting Core/Forearm training!
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zeus
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Posts: 27
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Post by zeus on Jan 8, 2007 19:56:37 GMT -5
Light Day
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This morning I made up for the "scheduling prob" I had this weekend. It was just a really light Core and Grip day.
1/8/2007-Monday(should have been Sun)-Workout 4A-Core/Grip
CORE
Weighted ExerciseBall Crunches-1X10 with a 45lb plate stretched overhead
Weighted Hyperextensions-1XALOT holding a 120lb dumbbell (don't have any heavier ones)
Weighted Hanging Leg Raises-1X10 holding a 10lb Dumbbell between my feet
GRIP/FOREARMS
Dumbbell Hold-I just chalk up and hold the 120s for as long as I can at my sides. 1 X MaxTime
Plate Grips-This is the one where you stand up two 45lb plates back to back with the smooth sides facing out and "pinch grip" them to pick them up and hold for as long as possible. Then when that fails I pinch grip one in each hand, then I pinch grip just one for a really long time. 1 X MaxTime.
Like I said, just a light day. I'm going to do a little more volume in the future for my core work. Did some extensive, yoga-like stretching, took a longggg sauna and headed to the office.
By the way, I don't know the first thing about grip training so if anyone has any tips let me know!
Chest and Back on Tuesday night.
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Post by dopar66 on Jan 9, 2007 9:27:58 GMT -5
Welcome Z! Glad you are here! Grab your long johns and sit down a minute. I can offer you NO help on your bench! You ARE the house! Impressive, and only 24!!! Squatting: I'm an okay squatter, and I'll offer you what little I can. 3Speed, Hammer, those guys are squatting machines! There are others, but I'm in a bit of a hurry. Whenever you have a highly technical question I'll probably defer to one of those fellas. :') I have to be back into class in 2 minutes so I'm going to be really brief and make a LOT of assumptions. Please bear with me. Don't squat with the bar high unless you're using it as a supplement to your comp squat. Get used to a bar lower on the shoulders. Keep the bar above your knees. Don't let the knees flare in or out. Keep them in line through out the motion. Start light and perfect your form. Find the best squatter in Minneappolis and ask for tips on form, practice it with stupidly light weight until form is automatic. Then add weight. Gotta go to class. I'll holler back at you soon. God Bless. Doug P.
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Post by chancey on Jan 9, 2007 12:04:36 GMT -5
I just started powerlifting shortly before last year. I thought my squat was not bad but my depth was poor at times and I found that I could do good mornings with 405. For the new year I have seperated myself from my ego and dropped the weight and am going rock bottom on my squats. I started fairly light and will continue to increase 10lbs a weeks on 5 sests of 5. It's working. So my advice is to ignore the weight and get the form down and the weight will no doubt come.
I like your training philosophy. Very wise for someone so young.
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zeus
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Posts: 27
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Post by zeus on Jan 10, 2007 11:00:16 GMT -5
"Grab your long johns and sit down a minute!"
That's just awesome considering I wear my fashionable grey long johns under my workout pants! Luckily we're having a seasonable warm winter here.
Thanks for welcoming me dopar, like I said I'm happy to be here!
chancey-Thanks for the kind words man, I know how you feel. If I pile the weight on my squats just turn into GM's cuz my back takes over....
ALL good advice, I believe I'll heed as much of it as possible.
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zeus
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Posts: 27
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Post by zeus on Jan 10, 2007 11:00:54 GMT -5
Well Tuesday Night was Chest and Back. I decided to go with the Decline Barbell presses over the Flat Bench for the next 8 weeks. When I started warming up I realized I had never done decline barbell presses before, only decline dumbbell presses when I was younger. I was a little wobbly, so I'm hoping for some extra strength gains as I perfect my groove on them.
1/9/2007-Tuesday-Chest and Back-Workout 1B
CHEST
DECLINE BARBELL PRESSES POWER SET- 1 set of 3-5- 365 X 5 RP SET- 1 set of 11-15RP- 315 X 15RP
(this was a weird set, I smoked 10 then only 3,2 on the 2nd and 3rd phase I don't think I took my full 20 sec)
BACK
T-BAR ROWS POWER SET- 1 set of 3-5- 315 X 8 (felt a little weak on these today) SET 2- 1 set of 7-9- 270 X 13
CLOSE-GRIP CHINS RP SET- 1 set of 11-15RP- BODYWT X 11RP
All and all a good session, my t-bar's felt a little weak so I really need to crush them next time around. I am considering doing rack deads but I've yet to be a big fan of them. When I do them I like starting just at the top of the kneecap, it feels WAY unnatural to me if I start below the knee cap on anything other than DL from the floor.
***Personal Note- My girlfriend's grandmother passed away on Monday and we will be attending services out of town Fri and Sat. Obviously I I could care less about missing my training session on Sat so I will be pushing everything to Sunday.
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Post by dopar66 on Jan 10, 2007 11:23:21 GMT -5
Man, definitely empathy for you and your girlfriend's family. Safe travel to you.
I've met Chancey, and I've watched his log over the past several months. What he's doing now is a great squat enhancer. I've related to him before that he HAS the strength, but by tearing down and rebuilding his squat, he'll have the confidence in his technique. Judging by the strength you no doubt have already, I'd definitely re-state that nailing your form right now would probably be the #1 best way to build up your squat.
Rack deads. Hate 'em. I'm not much of a partial rep guy anyway. Here's a suggestion, though. When warming up the deads, stand on a couple of plates or a platform to make you go even deeper. Then when the real weight is on the bar it makes it feel like you're already halfway there. You may be doing that already but I missed it reading so fast.
Go somewhere like youtube and look up videos of guys squatting. Find guys about your size. Most of them will have similar skeletons to yours. If you squat raw, look mainly for raw squatting, maybe knee wraps. I understand the tighter the suit the wider the stance. If there's a guy built like you, using the same equipment, your squat ought to resemble his. It won't be the same cuz we're all different in some way, but mechanically it ought to be similar.
Gotta run.
God Bless.
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zeus
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Posts: 27
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Post by zeus on Jan 10, 2007 14:01:33 GMT -5
Yep I'm just going to tear it down, go to light weights, and get my form down before I go big again....Form has always come quickly for me so it shouldn't be too long. Def didn't feel right with that 315 though...I'm gonna strip it down and not worry about weight for a while.
I like that idea of doing my lighter sets of DL on the box. I'm gonna do that from now on.
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Post by dopar66 on Jan 10, 2007 14:34:38 GMT -5
Excellent! if the form comes that quickly, your tweaking ought to pay dividends pretty quickly on the squats.
About 1-1/2 years ago, I moved my feet out about 6" total, and by the end of the year was about 10# over my previous PR. Little improvements add up!
Keep us posted big guy!
God BLess.
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Post by 3speed on Jan 10, 2007 18:08:50 GMT -5
3speed here weighing in with my .02.
First: Strong lifting, bro!!
Smart move on the squats. Work the form and the weight will come.
Deadlifts: Dopar is dead on with the plate lifts. Also, if you have access to chains or can buy them, deadlift with chains can greatly enhance the upper portion of your deads. Rack (partial) deads, in my opinion are a waste. The position you start from does not mimic your natural deadlift groove.
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zeus
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Post by zeus on Jan 11, 2007 19:57:01 GMT -5
Thanks 3speed. I am for sure going to strip down my squats, if I plan on doing two "work sets" one of them being a high-rep, breathing squat type of set how should I replace the one that focused on the big weight?
I actualyl think we have some chains at my gym, Shawn Cain (don't know if you know of him, made the cover of PLUSA once)trains there and there's a ton of stuff in the back I've never looked into yet.
Will be updating in the AM with my session later tonight.
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Post by dopar66 on Jan 13, 2007 17:40:06 GMT -5
I know you addressed your question to 3Speed, but I'm going to give you my $.02 Keep this in mind: 3Speed has an extensive knowledge of the physio and kinesio side of lifting, mine is purely my anecdotal evidence, so take mine with a grain of salt!
Here 'tis: poot on the heavy set. Keep the weight low, if 10 reps floats your boat, do all 10 with textbook perfect form. If it helps, rack every daggone rep and walk each out to perfect your setup and walkout. Once you get to where you nail the form every single rep, every single time, then and only then start adding on pounds. The tweaks to the form will more than make up for lost time once you start hanging and banging with the big plates again.
God Bless!
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zeus
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Posts: 27
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Post by zeus on Jan 19, 2007 14:10:30 GMT -5
***Personal Note-Well I'm finally back to the journal to do some major updating. With my girlfriend's Grandma passing and some other family stress I haven't had much time for the internet. Good news is I haven't missed any training sessions (I had to do some re-arranging) and I only cheated on my diet a little bit. So far I'm down 12lbs in about 3-3 and half weeks, it seems to be all from my belly according to measurements, and my strength is staying consistent at the very least.
Here's the condensed training sessions:
1/11/2007-2B-Delts and Arms Clean and Press (full clean every rep) POWER SET-1 X 3-5 235X4 FORM SET-1 X 7-9 205 X 5 (with 10 second hold at the top, keeping body stabilized)
Rotator Cuff 2 RP SET- 1 X 15-20RP 15sX20RP
Alternating Dumbbell Curls RP SET- 1 X 11-15RP 65sX16RP
"IN-HUMAN" Close-Grip Bench RP SET- 1 X 11-15RP 275X11RP
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1/13/2007-3B-Quads, Hams, Calves
Good Mornings (first time I've really done these so I may need to vid myself and post for tips) POWER SET- 1 X 3-5 275X8 (easy, going to go up to 315) Back off Set- 1 X 7-9 225X15 (easy)
Donkey Raises 1 X 12SS + Negs---Bodywt+25lbs X 10
Quads-Hack/V-Squat Machine POWER SET- 1 X 3-5 450X5 WidowMaker- 1 X 20 250X21
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1/16/2007-1A-Chest and Back
Incline Barbell Presses POWER SET- 1 X 3-5 305X2 RP SET- 1 X 11-15 255X11RP
RACK DEADS (was too fried from the weekend of family stress for floor deads, didn't want to end up injuring myself)
POWER SET- 1 X 3-5 685X3 Back-Off Set- 1 X 7-9 595X10
Wide-Grip Chins RP SET- 1 X 11-15RP BodywtX9RP (okay I'm doing chins first from now on)
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1/18/2007-2A-Delst and Arms
Military Presses POWER SET- 1 X 3-5 225X3 RP SET- 1 X 11-15RP 185X12RP
Rotator Cuff 1 RP SET- 1 X 15-20RP 20sX18RP
Barbell Curls RP SET- 1 X 11-15RP 135X13RP
Weighted Dips RP SET- 1 X 11-15RP Bodywt+100X8RP (so 272+100lb plate 372..my buddy was busting my chops about trying to do dips with the 100 pounder so...I gave in)
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NOTES: I have to go back to only Tue/Thur/Sat training, I find that I need the 2 back-to back days for my CNS to recover. So I'm just going to add some grip/core stuff into each workout..
See you tomorrow with Quads, Hams, Calves
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Post by chancey on Jan 19, 2007 19:50:31 GMT -5
Looking realy strong. Good job on the weight. In-Human CG? Sounds a little brutal! Going to enjoy watching your progress. Keep up the hard work.
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zeus
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Post by zeus on Jan 20, 2007 11:12:07 GMT -5
That's awesome... They're not as brutal as the name suggests.. That's a screen name for the guy who advocates doing CG's this way. It's a little different for everyone, instead of your elbows tucked and close to your body you position your arms more perpindicular to your torso. Once you find your groove it feels great, like your shoulders are completely removed from the movement and your tris just get hammered. I switch it up between those and regular close-grips...
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Post by chancey on Jan 20, 2007 12:07:08 GMT -5
Thanks Zeus. You can never have enough Tri exercise in the repertoire!
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Post by dopar66 on Jan 20, 2007 14:08:10 GMT -5
The only thing about those inhuman CGs was that with me they aggravated the elbows worse than the Dicks type CGs. I had to give up the flared elbows for tucked. If you don't have achy elbows then by all means!!!!!!
Your rack pulls are the stuff legends are made of.......SUPER NASTY! Nice work big guy!
GOd bLess.
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zeus
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Posts: 27
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Post by zeus on Jan 20, 2007 16:52:57 GMT -5
Thanks man, I like to do them every so often just to "get my CNS used to a heavier pull" if that's even true... I only find myself doing them when I want to pull heavy weight but my instincts are telling me not to pull from the floor that day.. Man, all the kind words are really motivational everyone. I need to make the time to return the favor in everyone else's log...
Here is today:
Today was a good day, set another PR on my Stiff-Leg Deadlifts and my squat form is coming around. I decided to heed the advice I have been getting and drop the weight down, focus on form, and add weight week by week until I am squatting with maximal poundages AND flawless form.
1/20/2007-3A-Hamstrings, Calves, Quads
Stiff-Leg Deadlifts
POWER SET - 1 X 3-5 455X5 HIGH REP SET - 1 X 7-9 405X9
(a lot of motivation from my training partner, that last one was brutal. Gave me a "weightlifters headache" . I assume others here know what I'm talking about. Only has happened to me twice, both times were high rep deads of some kind, its also referred to as an "exertion headache")
Seated Calf Raises
STRAIGHT SET - 1 X 12+Negs/Holds 120X10
Squats
"FORM SET" 3-5 Singles with walkout and re-rack each time 225X5 (EZ obviously)
20 REP SET (can't call it a WM'er if its not maximal weight!) 185X20 (EZ obviously)
Even thought the squats were easy I can still tell I need to continue working on my form before I attack serious poundages. I'm trying to be paitient but its very hard for me to train with less than all out intensity.
****Important question..I have a really, really hard time getting my arms back to grip the bar on squats, I think between my freakish traps and lack of squatting in the past I don't have enough flexibility right now. Any advice??? I purchased the "top squat" device for my high-rep sets to keep my arms from falling asleep.
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Post by dopar66 on Jan 20, 2007 18:55:54 GMT -5
Zeus, try gripping the bar BEFORE getting underneath, if you don't do so already. Go on and get your hands set and adjusted, then "pull" yourself up under it, that helps get the elbows back and in place too. If that doesn't work, I don't know what to tell you.
God Bless!
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zeus
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Posts: 27
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Post by zeus on Jan 24, 2007 0:25:45 GMT -5
Tuesday's Training:
1/23/2007-1A-Chest and Back
Decline Barbell Press
POWER SET - 1X3-5 - 385X3
RP SET - 1X11-15RP - 325X14RP
Close-Grip Chins
RP SET - 1X11-15RP - Bodywt(275) X 11RP
T-Bar Rows
POWER SET - 1X3-5 - 360X3
REP SET - 1 X 7-9 - 315X9
***Happy with the session, up 20 lbs for 2 less reps on declines; I'm still getting my groove on them so I think 405 for a triple is coming soon. My chins suffered because I am ditching my straps from now on except for my heavy pulls. I had never used them until just about 8 months ago when my grip would fail on Stiff-Leg Deads. I like them and all for rack deads and to do floor deads with a double-overhand grip but I just can't afford for my grip strength to suffer even a little bit.
Thur-Delts and Arms!
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