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Old II
Jan 25, 2008 9:23:06 GMT -5
Post by Deleted on Jan 25, 2008 9:23:06 GMT -5
Back at it... Hope to hit the Maryland State 100% Raw meet in April or a meet in May... Dieting hard core, to get down to at least 308.... Haven't weighed myself in a while, but losing body fat.... starting to look in shape... need to find a woman Monday 1/21/08 Warm-up Standing abs - 8x3x200 Core Plate Pull ( Deadlift with weight on 2 inch plates ) 135x5 225x5 315x5 405x5 505x1 555x1 605x1 655x1 705x1 755x1 805x1.... was pleased, back has been burned out lately... first time heavy in a month or so... Rom. Deadlifts 5x3x505 Tech Bench (no lift off, speed) 8x2x405 Chain Curls 5x3x135 plus 90lbs of chain Wed. Comp. Bench ( 2 Board) (no lift off) (2 sec pause) (board flat) 135x5 225x5 315x5 405x3 455x3 475x3 505x3 535x1 565x1....... Weight was light, everyone was shocked how fast it was, same as 315 speed, no joke... ,could hit pr on 2 board... But stopped program did not call for it... Seated Press 5x2x330 Close Grip (no lift off) (touch and go) 225x5 315x3 365x3 405x1 455x1 475x1 505x1 Chain Delt Raises ( each chain weighs 45lbs ) Side and Front ( 3 sets 8) Today is legs, back and some chest..... Training is going very well lately.... doing a restricted diet for the last 6-7 weeks has paid off, will continue till I hit my goal weight..... My technique is very tight right now...... All Glory to God Aaron
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Old II
Jan 25, 2008 10:01:49 GMT -5
Post by Deleted on Jan 25, 2008 10:01:49 GMT -5
This is great to see your log back again. It has motivation written all over it.
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Old II
Jan 25, 2008 11:42:55 GMT -5
Post by chancey on Jan 25, 2008 11:42:55 GMT -5
New log. Same old guy. Wow!
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Old II
Jan 25, 2008 14:19:18 GMT -5
Post by thatnuckolskid on Jan 25, 2008 14:19:18 GMT -5
you said you stopped on the 2 board pressed because the program didn't call for any more. what program is this exactly? what you're doing is obviously working! amazing log
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Old II
Jan 25, 2008 19:00:50 GMT -5
Post by mutt on Jan 25, 2008 19:00:50 GMT -5
Wow, I'm at a loss for words. 805 is an amazing pull, Old guy or not!
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Old II
Jan 25, 2008 21:01:30 GMT -5
Post by lysimacus on Jan 25, 2008 21:01:30 GMT -5
Let me just say GOOD GOOOOGLLY MOOOGLLY! What a workout!
Glad to see you posting a log again.
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free
Full Member
Posts: 100
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Old II
Jan 26, 2008 9:25:10 GMT -5
Post by free on Jan 26, 2008 9:25:10 GMT -5
Good Lord, these numbers are outrageous, AWESOME lifting. What's your target total for April?
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Old II
Jan 28, 2008 10:33:06 GMT -5
Post by Deleted on Jan 28, 2008 10:33:06 GMT -5
1/25/08
Thanks for reading everyone...
I do my own program... something I created over years of expermenting with various ideas, to adapt a program for my body recovery time.. It is a mix of Sheiko, Siders, 3x3, West Side... just my thing..
On Board press.. I do my own version.. Board lays flat on me (NO ANGLE and NO BOUNCE) pause for 2 seconds, to build explsion, Have been 615 on two board, strict... I've seen other verisons, with jacked angles and bounces, to me it just defeats the purpose, especailly raw.. but, to each his own..
Warm Up
Standing Abs 8x3x200
CORE
Conv. Pulls (tech Work) 5x2x605
Med Grip Inclines 5x2x405
Lat Pull 6x3x285
Hammer Curls 3x6x100
Monday is Comp. Work to train body to be ready for a contest... will do all three lifts... plus some donkey. work.. for GPP..
Dieting sucks......
All Glory to God Aaron
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Old II
Jan 29, 2008 10:10:33 GMT -5
Post by Deleted on Jan 29, 2008 10:10:33 GMT -5
Good day overall, had to spend more time coaching than training but sometimes that is how it goes...
Warm Up Standing Abs 8x3x200
CORE
Comp. Squat (Belt Only) 135x5 225x5 315x5x2 365x5 405x5 505x5 555x5 605x5
Tech Bench (speed Work) 5x3x405
Shrugs 5x505 5x605 5x725
Chain Curls 3x5x135 plus 90 lbs chain
Good day.... squatting felt good, did not want to push it.... Bench was a little slow, not recoverd from Friday, skipped deadlift for sake of recovery..... Will push deadlift on Friday...
Wed.. heavy chest, shoulder work
All glory to god Aaron
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free
Full Member
Posts: 100
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Old II
Jan 29, 2008 10:17:12 GMT -5
Post by free on Jan 29, 2008 10:17:12 GMT -5
Props for passing on your wisdom, mighty fine workout even if you did spend more of it coaching- 725 on shrugs, to me that is mind boggling! very impressive weight and volume on the squats as well
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Old II
Jan 29, 2008 11:58:58 GMT -5
Post by Deleted on Jan 29, 2008 11:58:58 GMT -5
Thank for reading...
Shrug weights vary from person to person, some jerk it, roll it, pause it.. so that is objective, like board presses, you have to take it with a grain of salt.... I use no legs and hold for 2 secs at top.. just like having big traps....
Was just a good, day weights were smooth... so at least for now all is well.. Looking forward to the rest of the week...
Dieting caught up with me some yesterday.. felt alittle weak, light headed during warm ups.. But will continue to diet and train as hard as possible till I can see my abs again..
Goal is to look similar to John Gamble.. he was big and thick and inspired my training along time ago.....
All glory to god Aaron
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Old II
Jan 29, 2008 13:48:46 GMT -5
Post by rickhussey on Jan 29, 2008 13:48:46 GMT -5
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Old II
Feb 1, 2008 9:10:35 GMT -5
Post by Deleted on Feb 1, 2008 9:10:35 GMT -5
1/30/08
Day was ok... Dieting is catching up with me a bit, felt alittle worn down... but it is part of the price to pay..
Warm-up Standing Abs 8x5x190
Core
Comp. Bench (tech work) (no lift off) (2 sec pause)
10x1x430
Close Grip 3 Board Press ( no bounce) ( 2 sec pause) 225x3 315x3 365x3 405x3 435x3 455x3 475x3 505x3... was pleased with this consdiering how drained...
Snatch Grip Pulls 5x2x455
Lat Pull downs (front) 6x4x275
Barbell Curls 2x10x185
Day was ok..... Dieting is paying off, should be able to make lighter weight class.. but who knows..
Friday... Squats, Chest work and shoulders....
All Glory to God
Aaron
p.s. Rick thanks for the John Gamble pick..
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Old II
Feb 4, 2008 13:12:59 GMT -5
Post by Deleted on Feb 4, 2008 13:12:59 GMT -5
First finally some good news... Down from 352 to 336 in last 3 weeks.. Dieting like dare I say a bodybuilder ..... geez that word is hard to say Goal is to be down to 308's by April (should be visable) then get down to a weight were I can drop to 275's.. That will be hard.. 1/30/08 Standing Abs 8x5x190 Box Squat (12 inch box) (explosive power from hole) (2 sec pause) (belt) 5x2x505 Reverse Grip Bench (trying something new) 5x2x405 Been about 6 years since trying them last time, forgot how much I like them... Will continue to do these... Snatch Grip Standing behind neck push press( Hands at collars) 5x2x315 Never done these before... still in air if I like them.. Lat pull downs (front) 6x4x275 Third time this week I have done lat pulldowns.... Will continue to do these that often. Hammer Curls (both same time) (pause at top for a 2 count) 5x6x80 Good day... Diet was kicking my butt, blood sugar was very low.. but made it through... Today is contest training.. Will perform all three lifts.. to work tech. All glory to god. Aaron
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Old II
Feb 4, 2008 22:38:51 GMT -5
Post by lysimacus on Feb 4, 2008 22:38:51 GMT -5
352 to 336 in 3 weeks! Man you are doing some serious work to lose like that. Great job!
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Old II
Feb 6, 2008 13:07:30 GMT -5
Post by Deleted on Feb 6, 2008 13:07:30 GMT -5
Thanks... dieting hardcore... It is hard but the results are starting to show..
Monday's training had to be modified due to coaching duties.. so just worked on technique and explosive strength..
CORE
Box Squat (12 inch box) (belt) (pause)
5x3x505
Comp. Bench Technique work (no lift off) (3 sec pause)
10x2x405
Box Squat (again)
4x4x455.....
Monday was ok, good day of technique work... Used light weight to work on form.... Will go heavier today and friday.....
All Glory to God.. Aaron
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Old II
Feb 7, 2008 14:19:49 GMT -5
Post by Deleted on Feb 7, 2008 14:19:49 GMT -5
Just a good day.... weight is melting off now..
Warm-up Standing Abs 8x3x200
CORE
Con. Deadlifts (weights were on 3 inch blocks) (used 80% of 815 for sets)
5x2x655
Comp Bench Tech Work ( no lift off) (2 sec pause)
6x3x405
Plate Deadlifts ( Standing on 100lb plates)
5x3x505... after pulling earlier, good workout...
Lat Pull downs
6x4x285
Good day of lifting... Back is feeling good... Very satisfied with the days lifting.. Friday is heavy bench, some squatting and alot of shoulders...
All glory to god..
Aaron
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Old II
Feb 7, 2008 20:34:17 GMT -5
Post by lysimacus on Feb 7, 2008 20:34:17 GMT -5
Good Googly Moogly you are just doing some real nice work. The weight loss doesn't seem to slow you down one bit. In fact it may be energizing you some.
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Old II
Feb 8, 2008 10:24:23 GMT -5
Post by Deleted on Feb 8, 2008 10:24:23 GMT -5
Thanks, for reading.... All the weights right now just medium-light weights to focus on making my technique solid, while I am dropping weight... I miss food Somedays I show up to train and I am aleady feeling the effects of dieting so I usually just hit between on 60%-80% of max weights on squats and deadlifts right now for multiple sets and exercises.... Bench training I do a very different program so dieting has not really had to much of an effect, but next week will truly tell.. this week is modified to allow for recovery.. Next week will be taking it up a notch or two and start doing some heavy squats on box, again... I rarely do regular squats, my knees just can not take the pounding... I'll work up to 700 plus raw on box squats for varied sets, which lessens the impact on the joints, so I know my regular squat cannot be to far off... but that was prior to dieting.... so who knows... Deadlift is actually getting better, with switching stances to conventional from sumo (groin rip with 860) having less tummy has really improved my technique.. the 5x2x655 were extremely light, I could have done them with 700 plus for the same sets, the program did not call for that, though.. But the most important thing right now is my health... being 330 plus nearing 38 is not the wisest of moves.. so right now get to 308.. then 275's, and just be as strong at those weights as I can... All glory to god Aaron Lawrence MBA
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Old II
Feb 8, 2008 12:23:21 GMT -5
Post by mutt on Feb 8, 2008 12:23:21 GMT -5
Aaron, your workouts are inspirational, dieting and all!
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Old II
Feb 9, 2008 12:55:27 GMT -5
Post by Deleted on Feb 9, 2008 12:55:27 GMT -5
Thank you for reading....
Yesterday diet was kicking butt..... but I am seriously shedding some weight... so I will just tuff if out and get down..
CORE
Box Squats (12 inch box) (pause)
5x2x605.... had to dig deep... diet was hard on me today..
Bench Press... modified program
135x5 225x5 315x5 365x5 405x5 435x5 455x5... Stopped here, did not want to push it, felt alittle spent..
Power Cleans (just for something different)
5x2x315
Did some abs and biceps, called it a day..
Down to 330lbs....
Plan on pulling a heavy movement on Monday..
All Glory to God..
Aaron
Train hard and train safe.....
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Old II
Feb 9, 2008 17:32:38 GMT -5
Post by chancey on Feb 9, 2008 17:32:38 GMT -5
12 inch box with that weight is insane! Nice cleans as well. You must be a mountain at 330. Keep up the weight loss and sick training.
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Old II
Feb 12, 2008 7:54:18 GMT -5
Post by Deleted on Feb 12, 2008 7:54:18 GMT -5
Thank for reading... At 330 I look pretty healthy and fit.. You can see my ab muscles through my t-shirts ( at least that is what the students say) , but still have more fat to lose in some places.. but I will get it done.. 308 class.... then who knows... Today was a good day of lifting... body seems to getting used to eating healthy.. i have elminated any and all preservatives from my eating, if it is not natural and from nature (the caveman diet) then it does not go into the machine CORE Coventional Deadlift 5x315 5x365 5x405 5x505 4x545 5x3x635 ..... back was sore from box spuats on fri, did some extra warm ups.. weights flew up. Increased weight loss has really helped my technique out.. Close Grip Bench (speed work) 8x3x365... went light, saving it for Wed... Barbell Shrugs 5x605 5x705 5x805... Lat Pull downs (front) 6x3x275 Hammer Curls ( both same time) (pause at top for a 1 count) 3x6x80 Stand Abs 8x3x180 Overall a good day, just sucked it up and deadlifted... body did not want to when start, read the some sheiko this weekend and kept getting fired up about motivating athletes, and turned it onto myself.. worked.. All praise and glory to god.. Aaron
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Old II
Feb 14, 2008 13:11:29 GMT -5
Post by Deleted on Feb 14, 2008 13:11:29 GMT -5
Had to modify workout, had a meeting.. Went light and focused on technique..
CORE
Close stance squats (heels 8 inches apart)
3x2x405 3x2x455 5x2x505... Back was cooked from deadlifting 5x3x635 on Monday, so decided to do close stance work and focus on different muscles.
Tech Bench (no lift off) (touch and go)
5x315 5x365 5x405 5x2x455... very ez...
Lat Pull Down (front)
6x3x275
Standing Abs
8x3x180
Short and to the point.. Not really powerlifting yet, more power-building to get my body back in shape... weight loss has not really effected my strength to this point, Friday is chest, back and shoulder work... Mondays is heavier squats so we will see.. just playing things by feel.
All glory to God.. Aaron
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Old II
Feb 15, 2008 21:45:55 GMT -5
Post by Deleted on Feb 15, 2008 21:45:55 GMT -5
2/15/08
Today went well.... solid training..
CORE
Con. Deadlift
5x4x615..... all reps fast and smooth
Comp. Bench (no lift off) (2 sec pause)
5x2x475.... Decided to focus on technique
Seated Press (no lift off)
5x2x330
Chain Delt Raises (45lb 5 ft chains) (held at end, rest hangs and swings)
Side and Front
3x8XChains
Ez Bar Chain Curls
3x5x135 Plus 90 lbs of chain
Good day... decided to go heavy bench next week... power building training is coming together..
All Glory to God Aaron Lawrence MBA
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