Redemption: My workout log up to my next two comps

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  1. Legs

    squats
    315 x 5
    405 x 5
    455 x 20

    Walking lunges (BB)
    225 x length of the basketball court and back

    Stiff legged deads
    315 x 10 x 3

    I didn't go very heavy on squats today, wanted to see how the knees were feeling and if they could take the weight without causing massive amounts of pain. They felt decent, but did begin to hurt a little 1/2 way through the lunges so I put on some compression sleeves. I will see how they feel later on tonight, lol.

  2. Thumbs up


    Nice log Nick. I was wondering, how deep do usually go with heavy squats. Are you a believer that ATG squats are necessary? Thanks.
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  3. I go to paralell, I don't think my knees could take ATG squats.

  4. Quote Originally Posted by NickW
    Chest (all raw)
    Flat bench:
    315 x 5
    405 x 5
    500 x 5
    610 x 2

    Incline bench
    315 x 5
    405 x 5
    500 x 3
    525 x 1

    Triceps
    Rope press downs
    150 x 10
    200 x 10 x 3 sets

    Medial head presses (hard to describe and really don't have a name)
    100's x 8 x 4 sets
    If you ever need a job I can get you one RERAILING trains. Wouldn`t need a jack with you around!

  5. My legs are in horrible pain today, which makes me wonder how bad they will hurt tomorrow, lol
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  6. God almighty.

  7. Quote Originally Posted by NickW
    My legs are in horrible pain today, which makes me wonder how bad they will hurt tomorrow, lol
    that's what you get for 455 x 20. serves you right goliath.


  8. lol, I guess that would be true. I just need to get used to doing squats again. Right now I am just a big mangina, lol.

  9. Got a new goal for squats next week, I just read that Tom Platz did 500 for 23 reps, so I am going to go for 24. I know this is rather ambitious but I am going for it!

  10. well, seeing that you did 600 and something for 20 reps at one point, i don't see it being that hard.

    oh, how i really hate you

  11. Thanks Beelze, it will be hard but not due to the weight...high reps are what kill me lol. You will be doing this much weight or more once you put your mind toward it.

  12. hoping to get there one day bro. as mentioned previously, you're in a different class of lifting.

    genetically engineered - elephant + buffalo = NickW

  13. you're phenomenal dude. would any of the joint support supps help at all? i couldn't believe how well cissus/celadrin worked for my elbow.

  14. Chest/tri's

    4 board press with purple bands
    135x3
    185x3
    225x3
    275x3
    315x1
    365x1x6 sets (90 secs rest between sets)
    405x1
    455x1
    495x1
    505x1
    510x1
    515x1
    520x1

    These were all done close grip, forcing my elbows in (something I never do), and pushing the weight towards my feet. George is having me do these to work the medial head of my triceps. He says thats the only way I will ever achieve my ultimate goal of holding the SHW WR in the bench. The weight wasn't that heavy (compared to what I normally do) but I am not used to keeping it all in my triceps, I usually flare my arms and use my delts to push and beat the weight with speed. I am still a little sick, can't breathe through my nose, broke a ton of blood vessels in my face.

  15. Quote Originally Posted by julius kelp
    you're phenomenal dude. would any of the joint support supps help at all? i couldn't believe how well cissus/celadrin worked for my elbow.
    Its not my joints that hurt, its my muscles themselves. I haven't squatted in a LONG time. My knees do hurt some, but that is due to a ****ty miniscus, lol.

  16. UMMM



    Is there really anything else I can say?!

  17. Bench (all raw again, not enough people to spot me)
    315x5
    405x5
    515x5
    610x1
    635x1
    655x1
    660x miss, liftoff guy dropped left side before letting go of right, still got it over halfway up

    Incline bench
    405x5
    505x5
    525x2
    540x2

    I didn't do triceps today, not enough time due to having to write a paper for European History. I got 655 easy as hell today, thought 660 would be easy also but got it dropped on me (well one side) and was too far out of groove to get it back to where it needed to be. Everything seemed pretty easy today, definately getting stronger. I hope to be doing 700 raw before the Arnold, if I achieve this goal I will be demonstrating it at the Designer Supplements booth. I will be demonstrating my raw strength anyways, but I would be happier if I achieve my goal first.

  18. keep rubbing it in, eh?

  19. Beelze, don't worry about my strength on bench, you could kick my ass in raw DL anytime (I have ****ty grip strength and thick hands) I have to use straps to go heavy.

  20. hell, after 5 plates, i'm using straps too bro. i still consider in raw though. it ain't helping me pull the weight up, just helps me hold on for dear life.

  21. Quote Originally Posted by Beelzebub
    hell, after 5 plates, i'm using straps too bro. i still consider in raw though. it ain't helping me pull the weight up, just helps me hold on for dear life.
    Yeah, I know what you mean. They don't help lift but without them I would only be doing 5 plates and for only a couple reps.

  22. Hey Nick-

    Your raw bench is unbelievable. I was wondering what type of weight you use on dynamic bench day, if you use different grips during your sets on dynamic bench, and what type of rep/set scheme you use (i.e. 8 sets, 3 reps, 35 s. between, etc.).

    I always felt people put too much weight on with dynamic bench and that it should be around 40-45% (or even less) of your 1 RM. Your insight is much appreciated.

  23. Quote Originally Posted by ivydude
    Hey Nick-

    Your raw bench is unbelievable. I was wondering what type of weight you use on dynamic bench day, if you use different grips during your sets on dynamic bench, and what type of rep/set scheme you use (i.e. 8 sets, 3 reps, 35 s. between, etc.).

    I always felt people put too much weight on with dynamic bench and that it should be around 40-45% (or even less) of your 1 RM. Your insight is much appreciated.
    On DE day I go with 275 + purple bands. I do 8 sets of three reps, alternating grip every three sets. I use medium grip (pinkies on rings), close grip (about 2" closer in on each side), and then switch back to medium grip. I used to go wide on my last set but now I am focusing much more on my tricep strength througout the press.

  24. **** dude you are definately gifted

  25. Quote Originally Posted by NickW
    On DE day I go with 275 + purple bands. I do 8 sets of three reps, alternating grip every three sets. I use medium grip (pinkies on rings), close grip (about 2" closer in on each side), and then switch back to medium grip. I used to go wide on my last set but now I am focusing much more on my tricep strength througout the press.
    Thanks for the quick response! I use the same scheme except for switching back to medium grip...maybe that's the key to my 600 raw bench!
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