EDIT ** I guess goals have changed big time.
Few things, ive decided i have no biz in gear if at all (and im not sure i want to anymore anyway but..) unless im benchin 500+, squattin 6-700+ and deadliftin 7+ all raw. So i suppose those are my goals for now. Big ole raw strength.
stats:
6'1" 285lbs
current best raws:
flat bench 395 *jun 16 08*
squat 475 (looooong time ago, couldnt squat for a while *elbows* and now because of knee)
dead 605 *dec 11*
Got about 6 years of purposeful training behind me. westside for about 4 of that. never had a serious partner or team, definitely a big thing i need to rectify but hey i cant pull em outta thin air. hopefully some wicked smahts, a big appetite and consistency can get me towards this goal.
Anyone training westside (or an incarnation of it) in the east coast mass area lookin for xtras to train with throw me a msg.
I train in a friends fathers basement usually (friends at school). We dont have much for special equip. No special bars or chains. Couple bands tho.
Feel free to advise or comment on my training etc!
cya next session
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heres some current log entries just to catch people up:
Quote:
11-27flat bench index fing. - 345x1 375x1(10lbpr) 385xM f'n barely.. speed issue. prolly time to swap rep for de work at least somewhat.
closegrip pinpresses, about floorpress height - pinky inside - 315x10 x10
light band pressdowns x100
weighed myself 2day as well, 285. guess i should do that more often..
12-03felt like squatting.. so i did. first time in maybe 7 months so i was satisfied. elbows feel ok, we'll c 2maro.
365 + greens for a couple off a low box 1-2" below parallel.
some hypers
some abs
12-05 Visited pops today and used the gym he has for my lil brother, not a bad setup.
I ordered a 1ply regular inzer blast that came in ystrdy. figured id pick up a cheap ass shirt to learn with before i splurge. 38 bux so who cares. ended up cutin the back open but it seemed to fit fairly well everywhere except my bis. was tough as shit gettin arm far enough over my bis to get the seam to my pits. ive never worn or seen anyone wear a shirt in person so any tips feel free.
shirt off:
warmed up to 275
shirt on, middlefinger:
315x1
365x1
395x1
405x1 *30lb pr over my raw max, ok for first time i guess in a 38$ shirt*
mighta had a lil left in me but my handoff / spot hadta run
flat bench raw, ring finger, with 2 second pause on chest
315x5 x4 x3
purple pressdowns x100
keepin it real x1
===============
shirt mayve been a lil 2 small, couldnt really bench very wide..hadta bench wsbb style pretty much. heard a few seems go too. May need to move up.
12-08back rep day. was kinda one long superset maybe 20/30 secs rest here n there. i like to keep my rest periods low on rep days for conditioning.
low seated rows: stack x 5 sets of 10
machine shrugs: stack x 5 sets of 20ish
lat raises: 30s for 5 sets of 12-15
seated hammer curls: 40s for 5 sets of 10
face pulls: half stack for 5 sets of 20ish
mighta done somethin else, i ferget.. rep day so no biggie.
12-11 deadlifted today
-605x1 conventional 20lb p.r. - super clean
shrugs
-225x15 315x5 365x5 315x8 225x20
bb curls
-135x10
db hammer 2arm curls
-50sx10
25lb situps
-4sets of 15ish
weighing 280 today
12-14benched today
-flat bench raw
315x3 345x2 365x2 (2rep p.r.)
-noodle pool float on chest ( like pipe foam with a hole thru the middle is this a manpon press?)
365x2.5
-elbows out db extensions
45'sx15 x15 x15
-band pressdowns
green x20
purple x30x30
steady at 280lbs
12-17 rep push day - was gona squat today but it didnt happen. 2 days since my bench workout and the free gym here was within walkin distance so whadafuklezdoityaknomsayn?
machine medium grip incline bench
-15plates for 6 sets of 10-15ish
pushdowns
-alot, not too heavy
db frontraises
-25's for 3 sets of 15
-20's for 20
nothin serious, gettin some blood in and gettin the old manboobs some growth/stretch
steady @ 280lbs
rep back day
machine low row
-15 plates x20 x15 x15 x20
db lat raises
-25's x15 x15 x15 x15
db 2arm curls
-25's x12 x12 x12
-40's x12
face pulls
-some reps n sets etc
pullaparts with tubing
-until i failed
Still 280lbs.. I ran out of that con-cret sample i got outta plusa and i havent gained a lb since. Must be some good stuff.
floor press from friday afternoon
Floor press pinky on rings - legs flat in front no bounce no arch
-315x3 335x1 355x1 365x1 (pr, forget how much - maybe 20lbs)
elbows out ext's
-45s x15x15x15
was in a rush n hadta run so thats all which is fine because i could use a little down-volume i think.
lil below parallel box squats today
-worked up to 435x1
speed pulls
-315 for about 8 singles with 30sec rest
situps with a 25 plate
-few sets of 15ish
Sinus infection maybe, felt a lil weak last couple days too. Hope not, tryin to pound vit c n fluids.
turned out to be sick. finally turned the corner late ystrdy n felt a lil better today. couldnt stay inside any more and hit the free gym for a little nautilus circuit to recondition my body for work and get a pump goin n stimulate some appetite.
-incline seated chest press for about 5 sets of moderate weight for around 15 reps each
-low row same deal
-pressdowns, yadda yadda
-face pulls, and so on
-db hammers, etc
-leg raises, some
-ham curls - didnt happen still sore from squats LMAO.. hips r banged up too
weighing 275 n pissed off but pumped again and looking somewhat like myself.
hoping this is a motivator not a re-sickinator and i should be hitting a ME bench day in around 3 days or so.
So, this little sickness obviously wiped me out more than i realized. Projectile vomiting black bile for 2 days shoulda been a tipoff i guess..
2 board, R A W (oshitson!)
-worked up to 375x1 with pinky's on the rings (not happy)
full range flat 2 second paused bench RAW LIKE SALMONELLA WITHOUT AN UMBRELLA!!
-315x4 285x5 275x4 (i wept from embarasment openly with snot and choking and everything)
tate ext's
-45x15x15 *add mini behind back* x8x8
purple pressdowns
-100 as fast as i could
I think ive 2boarded 395 before but hey its one workout closer to being back in the saddle so jeah. Prolly hit 1boards next week or try n beat this weeks 2board and then go for my 405 flat attempt the following if im feelin it.
Carry on!
box squats + a piece of foam from an old bench seat i tore out
same size box as last squat day.
-405x2 455xmiss Bad setup, i feel i coulda had this but was too wiped after -dumping it and re racking it to give it an honest 2nd try.
speed pulls
-315x3 singles 30sec rest
-365x6 same scheme
shrugs
-225x20
-315x10
-225x15
-225x20
felt wiped out today. family and girlfriend were waiting on me to go to dinner so it ended there. hopefully adding squats back into my routine after 6+ months (elbow probs) will stimulate some new weight gain.
282lbs today.
not sleeping great lately, that plus getting over being sick has really got me feeling sluggish but i managed to get some rep push work in today.
incline seated machine press
-4-5 sets of moderate weight around 10-15 reps
db raises
-20's n 25's for around 4 sets of 12-15
machine pressdowns
-nothin serious, few burnout sets of 20-30
elbows are really hurting today from squats. im going to have to figure something out so i can keep squatting. maybe holding the bar wider and putting some of the pressure on the shoulders and less on the elbows. we'll see.
rep back day comming up, gotta remind myself to hammer abs that day since i didnt have time on squat day.
Also i failed to mention last nights workout i tried to start off with db seated militaries. I hadnt done militaries in maybe 2 years because of the pain and grinding feeling and they would pretty much get in the way of the rest of my lifting week due to pain and it seemed i could get by with no overhead pressing as far as progress in my bench.
Anyway i tried them with db's last night (had only done bb in the past) and had no pain! This is fucking awesome because i could barely get a set of 12 with the 50's after working up which is pathetic for a guy with a (just about hopefully) 405 bench.
Even tho it was dissapointing, im super excited that i found a huge weakness and a painfree way to train it. I cant even imagine how much this is gona help my bench. 50's for 12.. can you fuckin believe that? I was expectin to work up to the 100's for a few. Man i am pumped to attack these now. I plan on rotating them along with my paused bb benches every few weeks as my 2nd movement on bench day for reps.
I also have been brainstorming and think i need to condense my ME selections a bit and possibly use the same one 2 weeks in a row instead of switching every week like i have been doing. I think i may be de-training the strength level of certain ranges of motion in my bench a bit by having such a wide selection varying from lockout to full range and i think condensing and adding a 2nd week for each movement will keep my level of ME training preparedness higher and give me a stronger overall bench throughout the press.
Im thinking for my ME movements ill stick to: floorpress, 1 and 2 boards and flat bench for now. 3 and 4 boards can get thrown in if my pec tie ins are beat up from full range stuff for a week or two.
My accessory movments will rotate between db military, flat paused and lockouts/highboards.
My 3rd movements will as usual be some kind of higher rep tricep movement, rolling ext's - elbows out ext's - or band pressdowns if im beat up. This movement can also be done on my speed day instead of my ME day if i feel this days getting to be too much.
My second bench day will become a speed day or a rep (fill in the holes) day depending on how my weeks going and whats needed. Speed system will be kept to singles as i discussed with BDR to keep my shoulders and elbows from getting beat up. Ill go a bit heavier once i find out where my speed starts to slow and start my wave there. Ill be using straight weight and bands for now and chains when i can afford some.
FUCKIN AMPED TO GET THIS GOIN!
not sleeping great lately
elbows are really hurting today from squats. im going to have to figure something out so i can keep squatting.
im hoping the wider grip helps enough because ibprofen has landed me in the E.R. twice already so its not an option especially at high dose.
2 board bench - pinky on rings
-405x1 - FUCK YEAH - i was so ampd i forgot to set my shoulders, i didnt tuck on the way down and wasnt tight at all but somehow muscled this up .. i am beyond excited here...
i dont bounce my boards and this was close grip so i think im ready for 405 touch and go with my competition grip right now but next week will be 1 boards and maybe the week after as well then full range max day.
db seated militaries
-50sx15
-70sx10 x6
-50sx10
purple pressdowns
-to 100 as fast as possible
Probably the last workout with my brother b4 he goes back to school, was a fuckin good one!
Im out to drink a few beers and ride the wave from this workout. Feelin good.
Been relaxin a bit, was feeling overtrained and snagged a lil cold from my girl either that or i never really got rid of mine. Anyway, i took a few xtra days and pretty much just slept alot if i wasnt shoveling snow. Felt better today but still a lil weak.
rev band deadlift - (i set these up so the bands were completely deloaded not touching the bar about 3-4" from lockout, my jhooks arent removable so i couldnt raise the safeties any higher so i prolly got about 90lbs taken off the bottom it looked like). fuck it cuz i wanted to really train my top end anyway not have the bands do much more than take a lil stress off my cns at the bottom. gotta work with what i have for equipment ya know.
-625x1 was happy with this cuz im sure i coulda grinded it without the bands. and i did a lot of doubles and triples working up so i got plenty of volume today. Honestly tho i expected more, especially since i added box squats back in for like 2 weeks now on top of speed pulls. Maybe im just overtrained... We'll see.
bb shrugs
-225x15 315x12x12 225x30
db 2 arm curls
-25sx25 25sx20 20sx20
weighted situps
-20lb db x20 x15 x10
tubing pullaparts
-to failure while my girl finished her treadmill (so proud of her, she's really kickin ass)
weighing somewhere between 285 and 290
1 boards - ring finger - no bounce
-365x1
-385x1
-395x1 this went up quicker than 385, thanks ammonia and face slap.
-i had 405 in the tank i feel but my handoff guy was already late for his daughters practice on the 395 so he couldnt wait 3-5min for me to recharge. ill kill it next week
seated db milis
-45sx15
-70sx10x10x6 very happy with this progress in only 1 week
elbows out ext's
-45sx10x10
pressdowns
-10plates as fast as i could get to 100
mini band front raises
-like 150ish reps as fast as i could manage
thats it, i was wiped and my front delts were pumped like woah. what? yeyah. ok!
back reps
-low row like 4 or 5 sets with the stack and a few more sets with a few less plates. bent the pin..
-side raises bout 5 or 6 sets working up to the 40's then a burnout with the 30's
-hammers bout 5 or 6 sets workin up to 2 sets of 12 with the 50's
my girl worked out with me today so i was kinda showin off. pumped so bad i cant wipe my own ass.
-peacethafuggoutyoucanfindmeinthaduggout.
push reps
machine incline
-15 plates for maybe 5 or 6 sets of 15-20
rope pressdowns
-5 plates to 100 asap
===supersetted alternately with:
tubing front raises
-to 100 asap
bar pressdowns
-7 plates to 100 asap
===supersetted alternately with
db front raises
-20's and 25's to 100 asap
elbows hurting today so nothing serious, speed work wasnt happening. just trying to get pumped and healthy and some hypertrophy if im lucky.
im going to tell you guys a secret, i have britney's "gimme more" on my ipod and im usually aroused when i hear it.
weighing 285 still but apparently im leaning out. ive added alot more shakes and stopping the creatine may've killed some bloat i had from it so its all good. nothing a few gals of milk and some double stuff's cant take care of.
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02-11-2008, 02:54 AM
ILIEKFUDE: Road to Recovery and all points North
Some of your lifts are sick, man. Hmmm, as an old man, it doesn't feel right using that word like that.
I'm from NH so maybe I will end up attending or competing in one of your meets 
