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Old II
May 23, 2008 8:52:18 GMT -5
Post by Deleted on May 23, 2008 8:52:18 GMT -5
Thanks for reading...
Yes that is me... I actually had 860 at lock out and tore my groin, so I have not competed in a while allowing for recovery time and trying to get used to conventional type pulling..
Based on training it seems to be coming along....
All Glory to God Aaron
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Old II
May 27, 2008 9:07:41 GMT -5
Post by Deleted on May 27, 2008 9:07:41 GMT -5
Solid Day... CORE 12inch Box Squat with chains 5x2x515 plus 90 lbs of chain... smooth, could have went up, stayed within workout.. Romanian Deadlifts with 90lbs of chain 135x3 plus chains 225x3 plus chains 315x3 plus chains 405x3 plus chains 455x3 plus chains 505x3 plus chains 555x3 plus chains 615x3 plus chains.. did not want to push, today was more focusing on squat.. Med Grip bench with Chains (no lift off) 5x2x365 plus 90lbs of chain... smooth. Standing Abs 8x4x180 Some light biceps... Good day.. stayed within training weights.. everything was fast, program seems to be working well.. body fat is really coming off.. Goal is to be in 308's for Worlds, at 308 I can see my abs.. Need to find a woman All Glory to God Aaron Will complete my 2nd Masters Degree program by end of summer... can't wait to be finished.
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Old II
May 27, 2008 10:58:05 GMT -5
Post by chancey on May 27, 2008 10:58:05 GMT -5
12" box squats - thats getting down low with some serious weight. Wow!
Congrats on the 2nd Masters Degree. Not only are you freaky strong but you're smart to boot.
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Old II
Jul 24, 2008 10:44:27 GMT -5
Post by Deleted on Jul 24, 2008 10:44:27 GMT -5
Back to posting hopefully.. been busy working on graduate school.
Monday... (7/21)
Comp Squats (belt only)
225x5 315x3 405x2 455x2 505x2 605x5x2.... Weight was ok... Speed was slow on some reps.. not happy with that.
Medium Grip Bench with chains (100lb of chain) (belt only)
135x3 plus chains 225x3 plus chains 275x3 plus chains 315x3 plus chains 365x2 plus chains 385x1 plus chains 405x1 plus chains 430x1 plus chains... stopped here.. PR of this grip. with chains
Con. Deadlift (belt only)
135x5 225x5 315x2 405x2 505x2 555x2 605x2 655x2 705x5.... was supposed to do 2 but weight was flying up.. 5th rep was a ball buster, ran out of gas.
Leg lifts.. 3x20..
Monday is comp training were I do all three lifts or a variation of lifts so body is conditioned for competition... Good day.
Will move back to box squats, regular squats kill me knees without sometype of support always get good transfer from boxes.. so we will see,
Wednesday (7/23)
Comp Bench (Technique Work) (belt only)
455x15x1.... was not sure what I wanted to do, so just expermimented with 3 different grips.
Con. Deadlifts (standing on a 100lb plate) (belt only)
135x5 225x5 315x5 405x5 515x3 605x5x2.... was happy with this after pulling 705 for 5 on Monday
Seated Shoulder Press (behind neck)
5x2x275 3x2x315 2x2x365.... only do these once in a while..
EZ Bar Curls with (90lb of Chains)
5x3x135x plus chains
Standing Abs 12x4x200
Good Day.. trying to figure out grip on Bench to build more speed. I have my deadlift routine figured out... Squat still is a work in progress.. Not training rest of week, family time..
Will be back on Monday to see if I can get ready for a contest, hopefully Worlds in Maryland if I can get my squat to a respectable level, Right now it is not where I want it to be raw..
All Glory to God Aaron
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Old II
Jul 24, 2008 12:17:32 GMT -5
Post by matthewcurbstomp on Jul 24, 2008 12:17:32 GMT -5
Jeezum dude. Smashing the weights so quickly back.
"Seated Shoulder Press (behind neck) 2x2x365.... only do these once in a while.." that's still amazing.
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Old II
Jul 24, 2008 17:26:33 GMT -5
Post by Deleted on Jul 24, 2008 17:26:33 GMT -5
Thanks for reading.... I did not stop training, just not posting my workouts... school just takes up so much time, only 2 more classes and I will have my 2nd Masters degree at the end of Sept, then I am done for a long long long time with school .. Still 338lbs... my lifts are ok for my size, there are far more impressive lifts at much lifter weights that I see on here... I enjoy reading everyones logs for inspiration... All Glory to God Aaron
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Old II
Jul 25, 2008 7:30:29 GMT -5
Post by joebear on Jul 25, 2008 7:30:29 GMT -5
Congrats on your degree (s) !
being a public school teacher I know the time and effort involved !
Your numbers are ALWAYS impressive, wow !
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Old II
Jul 25, 2008 8:06:21 GMT -5
Post by chancey on Jul 25, 2008 8:06:21 GMT -5
Very modest Aaron but your training is jaw dropping!
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Old II
Jul 25, 2008 14:59:03 GMT -5
Post by mutt on Jul 25, 2008 14:59:03 GMT -5
I agree with Chancey, Aaron, you're workouts are inspirational. I'm truly humbled my the weights you lift.
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Old II
Aug 11, 2008 18:34:13 GMT -5
Post by Deleted on Aug 11, 2008 18:34:13 GMT -5
Been busy, getting ready to go back to work and ending grad school... Recap Wed last week Comp. Bench (no lift off) (2 sec pause) 475x6x1 .... ez, did not want to push. Close Stance Blue Band Box Squat (12 inch box) (Tension at top 200-250) 515x5x2x plus Bands Behind Neck Press 5x2x275 5x2x315 Chain Delt Raises 3x8 Knee ups 3x20 Friday Sumo Deadlifts with 100llb of chain 225x5 plus chains 315x3 plus chains 405x2 plus chains 455x2 plus chains 505x2 plus chains 555x2 plus chains 605x2 plus chains 655x2 plus chains 705x2 plus chains.... smooth and fast.. was happy with this, around 775-800 at top.. not an exact science Incline Press (med grip) 5x2x365 3x405.... just did for the heck... Lat Pull Down Front (Strict) 5x3x315 Ez Bar Chain Curls (90lbs of chain) 5x3x135 plus chains Monday today... ordered Weightlifting shoes today... Squatted with 5 pound plates under my feet to mimic shoes till they arrive.. Comp Squats... Tech work.. 10x1x505... deep and fast.. 405x20... pump set ... don't know why.. Med Grip Bench With 100lbs of chain 5x2x365 plus chains 1x1x415 plus chains (515 at top chains off the ground) Was happy using a medium grip Bent Over Rows 5x3x405... do these once in a while... Overall training has been going well... Once shoes come in will get used to them and see where my lifting is at... Pulling sumo was nice, weights were fast and smooth.. may go back, but Wed is Reg. Deadlifts so I will see.. Next Monday will test and get a feel.. Benching is coming along, have been able to figure out my arch and keep my shoulders blades from touching.... Dieting is going well... I hope to make the 308's... All Glory to God Aaron
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Old II
Aug 13, 2008 7:43:13 GMT -5
Post by dopar66 on Aug 13, 2008 7:43:13 GMT -5
"Pulling sumo was nice, weights were fast and smooth.. may go back, but Wed is Reg. Deadlifts so I will see.. Next Monday will test and get a feel.."
Excellent! If I'm reading between the lines here, the injury is healed up..... ? .......
It's a little late, but congrats, in all capital letters, bold and underlined, on the 2nd Masters! That is one heckuva accomplishment! I have much respect for that.
Mighty fine lifting lately. Like you, I just haven't been posting as much lately. (Kind of hard to believe today... but I digress...)
God Bless.
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Old II
Aug 13, 2008 9:03:41 GMT -5
Post by ryfralic on Aug 13, 2008 9:03:41 GMT -5
Great lifts and volume Aaron. Glad to see you seem to be over that injury, alteast I hope you are, if you're pulling like that. Good Luck & God Bless,
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Old II
Aug 14, 2008 10:37:30 GMT -5
Post by Deleted on Aug 14, 2008 10:37:30 GMT -5
Thanks for reading.. I hope people can find something constructive in what I am doing..
Wed.
Blue Band Box Squats (12 inch box)
405x3 plus bands 455x2 plus bands 505x2 plus bands 545x5x2 plus bands.... busted my butt.
Reverse Band Bench
655x5x1.... just trying something new
Comp Bench (no lift off) (2 sec Pause)
10x1x415... tech work
Seated Press
5x2x275 5x2x325... shoulders were cooked after benching
Snatch Grip Deadlift
5x2x505... love this ex.
Ez Bar Chain Curls (90lbs of chain)
5x4x135 plus chains
Knee ups
3x20
Training is going well, my volume is right one... It has taken some time to get used to squat, bench and deadlift (or some variation), 3 times per week, but it has really paid off..
Friday is Heavy Sumo, Chain Box squats, Bench Variation, and lat work.
All Glory to God Aaron
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Old II
Aug 15, 2008 14:37:54 GMT -5
Post by Deleted on Aug 15, 2008 14:37:54 GMT -5
Today, I could tell my diet was catching up with me.... Carbs were low, had to dig deep and push it harder than I wanted...
Sumo Deadlift with 100lbs of chain
5x2x605 plus chains...
Box Squat with 200lbs of chain
315x2 plus chains 365x2 plus chains 405x3x2 plus chains 455x2 plus chains 515x2 plus chains
Shrugs
5x725 15x605
Rep Bench (feet up)
4x12x315
Lat Pull downs
5x4x315
Today, was sore from wed and diet was kicking in... oh well, that is part of the price...
All Glory to God Aaron
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Old II
Aug 16, 2008 14:12:24 GMT -5
Post by Deleted on Aug 16, 2008 14:12:24 GMT -5
Was not pleased with Fridays workout, went back today,..... Back to back, just to see..
Carbed up last night..
Reverse Band Deadlifts (from floor) (conventional)
315x3 365x3 405x3 455x3 505x2 555x2 605x2 655x2 705x2 755x2 805x2 855x2 905x2...pr on these.. not sure how much bands help.. was pleased with these after deadlifting yesterday..( was only supposed to do 1)
930x1... missed... ran out of energy... Not happy..
Front Squats
5x2x405... used weightlifting shoes, loved them things..
Med. Grip Incline
5x3x405.... felt ok, don't do these to often, having had 2 pec tears...
Stopped here, have to hit it hard on Monday...
Diet is coming along, I love carb day... Was pleased, having worked out on squats and deadlifts yesterday... Just shocking the system...
All Glory to God Aaron
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Old II
Aug 18, 2008 19:11:00 GMT -5
Post by Deleted on Aug 18, 2008 19:11:00 GMT -5
Legs were feeling alittle beat up today from squatting 4 days last week, decided to skip and so some tech work on deadlift and bench...
Con. Deadlift
5x2x675... (82.5% of 815) reps were strong
Comp Bench (tech work) (no lift off) (2 sec pause)
225x20 315x10 365x10 405x1 425x1 445x1 465x1 485x1 505x1...... solid, fast.
Bent Over Rows
5x3x455... do these for fun...
Barbell Curls
3x5x185.. hate doing biceps, do these for stabilization.
Knee ups
4x20
Dieting is really coming along, staying strict....
All summer have been working out at 11:00, now back to work, training at 3:00 body is awake...
Wed is heavy benching, box squat, shoulders
All Glory to God Aaron
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Old II
Aug 23, 2008 15:59:27 GMT -5
Post by Deleted on Aug 23, 2008 15:59:27 GMT -5
Training is going well..
Wed...
Box Squat to 12inc box
505x5x3.... went ez knees were still cooked from last week...
Comp Bench (no lift off) (2 Sec pause)
10x1x455..... all solid and quick
Chain Bench Press (100lbs of chain) (med grip)
315x3 plus chains 365x2 plus chains 405x2 plus chains 405x2 plus chains..... happy using medium grip, chains all off the floor at lockout
Seated Shoulder Press
5x2x275 5x2x315
Shoulders felt off just went light
Abs...
Friday
Con Deadlift with 100lbs of chain
225x3 plus chains 315x3 plus chains 405x2 plus chains 455x2 plus chains 505x2 plus chains 555x2 plus chains 605x2 plus chains 655x2 plus chains 705x2 plus chains 735x1 plus chains..pr on these with chains... between (805-835 at top)
Shrugs
2x5x735
Band Bench Press Med Grip
2x315x bands 5x2x365 plus bands 2x405 plus bands... just for fun
Rep bench (feet up)
4x10x315... just for pump
Lat Pull Downs
5x5x315
Hammer Curls
3x8x100...
Good week again, still coaching my students while training... Monday will be wearing my lifting shoes to see how they feel with some weight..
All Glory to God Aaron
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Old II
Aug 24, 2008 14:01:14 GMT -5
Post by Deleted on Aug 24, 2008 14:01:14 GMT -5
Had to go and lift today.. Monday is hectic with students coming back, so I will be spending most of my time coaching....
Decided to do a contest practice, with bench and deadlift, knees still aching from last week..
Comp. Bench (no lift off) (2 sec pause)
135x10 225x10 315x10 365x10 405x1 455x1 475x1 505x1 530x1.... solid, stopped here. What I have been doing is working, so did not want to rush.
Con. Deadlift
315x5 405x3 505x2 605x1 655x1 705x1 755x1 805x1.... solid and explosive... stopped here, what I am doing seems to be working...
Took a 20 minute break between benching and deadlifting... My goal is to pause 550 and deadlift 855, so I seem to be on track...
Dieting is working well, abs are coming in, and still keeping my size... Ulitmately want to get down to 275lbs..
Weigt loss has really helped my bench technique and arch, and my conventional deadlift is really coming along, so overall very happy with the progress...
Squatting is still a work in progress... I am very frustrated....
All Glory to God
Aaron Lawrence MBA #3 All-Time 308 (2600lbs) Member of 2600 Pound Hall of Fame #17 All Time Highest Recorded Total
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Old II
Aug 24, 2008 14:06:27 GMT -5
Post by ryfralic on Aug 24, 2008 14:06:27 GMT -5
WoW 530lbs Bench with a 2 second pause, and a 805lbs DL on the same day? Yikes! That's some impressive lifting, keep that stuff up! - God Bless -
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Old II
Aug 24, 2008 18:57:19 GMT -5
Post by Deleted on Aug 24, 2008 18:57:19 GMT -5
Thanks for reading....
Always train for a long pause, you never know what kind of judging you going to get... 530 is ok, but nothing great...
Have actually done 605 Raw twice at two seperate contests in 1996 but they were just YMCA contests, then tore my pec with 630 that same year trying a touch and go... I knew better, but ego is a bitch...
First did 500 when I was 20 raw before I ever new of shirts and that was 18 years ago back in college...
I always appreicate it when I can go over 500 now and can get up from it...
My ultimate goal right now is to total 2100 plus (750, 550, 850) raw at 308, then 275, bench and deadlift are rocking right now, but until I get my squat worked out.. it is only a goal..
Believe in yourselves and never let anyone tell you can not do something you put your heart and soul into....
All Glory to God
Aaron Lawrence MBA #3 All-Time 308 (2600lbs) Member of 2600 Pound Hall of Fame #17 All Time Highest Recorded Total
p.s. I post the bottom information for my sponsor..
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Old II
Aug 25, 2008 9:49:13 GMT -5
Post by lysimacus on Aug 25, 2008 9:49:13 GMT -5
"805x1.... solid and explosive... stopped here, what I am doing seems to be working... "
Good Googly Moogly I say it has been working for quite a while. Real nice work!
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Old II
Aug 25, 2008 11:09:06 GMT -5
Post by chancey on Aug 25, 2008 11:09:06 GMT -5
We are very fortunate to be able to follow the training of someone as elite as you. It's always a pleasure, kinda like the 4th of July, filled with "oooos" & "aaahhs"!
Thanks for posting.
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Old II
Sept 7, 2008 18:31:37 GMT -5
Post by Deleted on Sept 7, 2008 18:31:37 GMT -5
Thanks for reading chancey....
Been busy back at work and have not had time to post, just will pick up where I left off..
Training has been going good, after 530 bench and 805 pull a few sundays back, I have backed off intesity and increased the volume.. Was happy with those lift considering I had pulled heavy all that week, so I know my maxes are solid..
Right now I am training 5 days a week for about 3 hours after school... 3 days a week, powerlifts, 2 days a week, olympic and strongman lifts.. to increase GPP.
Friday.. (medium intensity, higher volume)
Box Squat (12 inch) with blue bands (200-250 lbs of tensions at top, 100-150 at bottom)
315x3 plus blue bands 365x3 plus blue bands 405x3 plus blue bands 455x2 plus blue bands 505x2 plus blue bands 555x2 plus blue bands 605x2 plus blue bands..... solid, had more.. but workout did not call for it. Trying to keep intensity in check for a few weeks, then rotate..
Floor Press (medium grip)
315x2 365x2 405x2 455x2 475x1 505x1... happy stopped there (pr for medium grip)
Bench with feet up... (medium grip) (no lift off)
8x3x405 (like the different feel than regular bench)
Deadlift of 100lb plates
5x2x615..... (around 75% of 815)..
Shrugs
5x605 5x705 5x805
Lat Pulldowns (front)
6x4x295
Hammer Curls
3x6x100
Overall very productive workout....
GPP is good, steady at 330lbs.... body fat is lowering, can see vascularity in muscles and abs are coming in...
Monday is medium squats, tech bench, heavy deadlifts....
All Glory to God
Aaron Lawrence #5 All Time 308's
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Old II
Sept 8, 2008 20:04:38 GMT -5
Post by Deleted on Sept 8, 2008 20:04:38 GMT -5
Today was an awesome workout.... was really on...
Decided not to squat and deadlift heavy.. good idea..
Con. Deadlift (normal stance)
225x3 315x3 405x3 505x3 585x2 635x2 725x2 755x1..... fast and explosive 805x1.... solid straight to lockout, so decided to push it.... 855x0.... weight was fast and exploded off the ground, slowed down at lockout, and lost my grip at the very top, locked the weight out but grip gave at lock.... I was pleased with the weight, but not with the grip..
The problem is I am not deadlifting with a deadlift bar, just a normal bar that the school bought, it is thicker than a deadlift bar and stiff, so I will look at it positively....
Comp Bench (touch and go)
5x3x455... (80% of 570) fast and ez, felt like 225, no joke...
In a few weeks should able to sets with 500 plus for touch and go... but will take it slow, to be sure... the % say it should not be a problem, but must listen to the body...
Sumo Deadlift... (round 2) of pulls
5x2x545... working techinque after heavy sets earlier...
Ez Bar Curls
2x5x205.. just for fun
Extra workouts have really made a difference in my training.... recovery is super right now.
I will start benching 5 times a week this week and see how it goes, I recommend doing extra workouts to everyone and push your GPP.. It has made a HUGE difference..
All Glory to God
Aaron Lawrence #5 All-Time 308
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Old II
Sept 9, 2008 17:54:20 GMT -5
Post by Deleted on Sept 9, 2008 17:54:20 GMT -5
Solid day... today was 10% lighter on bench than yesterday to work the groove..
Comp Bench (70% of 570) Day 2 of 5
5x4x405... light, was pleased after bench 80% yesterday, chest felt fine.
Incline Press Med, Grip.
6x4x315... just working volume on chest.. playing it safe and see how chest responds to 5 days straight of benching..
Then did some abs.. Parent, Teacher conferences tonight... late night..
Wed is Heavy Bench and Volume squatting...
All Glory to God
Aaron Lawence #5 All-Time 308
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