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Redemption: My workout log up to my next two comps

ivydude said:
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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I think it helps, but the first time I hit 600 raw all I did was high weight and low reps. I actually haven't been doing too much DE work in the last couple weeks and have been making my progress off just lifting heavy. The bands defiantely will help, just don't forget to do your raw lifting heavy and eat a ton afterwards. The biggest key lately has probly been my all the tricep work I have been doing.
 
NickW said:
I think it helps, but the first time I hit 600 raw all I did was high weight and low reps. I actually haven't been doing too much DE work in the last couple weeks and have been making my progress off just lifting heavy. The bands defiantely will help, just don't forget to do your raw lifting heavy and eat a ton afterwards. The biggest key lately has probly been my all the tricep work I have been doing.
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Agreed about the tricep work influencing the bench. My bench always goes up after my weighted dips go up. Heavy JM presses also seem to really help my bench. My experience with westside has always been that when one of the primary lifts is lagging or at plateau, the supplemental work is the key to breaking through. I'd be confident your extra tricep work is going to be the difference in boosting the bench.

Heavy BB rows for low reps also seem to help my bench-especially with barbell placement on my chest.
 
It takes a while to get used to balancing the Invalid Link Removed with those fuckers on it, lol. The first time I ever used them it looked like I had parkinsons or something.

No workout tonight, ate something bad at the union and feel sick to my stomach.
 
we use chains at our gym...i assume bands do the same thing? what is the difference/benefit to using bands over chains if any?
 
fairly similar, bands are just better at building speed and they continue to add resistance all the way up, where chains stop adding resistance once they are completely off the floor.
 
they are very long chains.... we have a few ranging from 30-60lbs each
 
have they helped you progress since you started using them. been doing really well with just regular ol' free weights, but i'm always up for something that works better.
 
yeah they have helped some explosiveness...we actually just started using them about a month ago.
 
NickW said:
fairly similar, bands are just better at building speed and they continue to add resistance all the way up, where chains stop adding resistance once they are completely off the floor.
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I have been doing the bands with boards and its been great!I really like
the bands more and more!Hit a new PR Friday!Got 574lbs on bench Paused and locked out!Im Very Very happy with that!Keep it up Nick!You will blow up at your next meet!Thanks for your help Bro!
 
MrSkullCrusher said:
I have been doing the bands with boards and its been great!I really like
the bands more and more!Hit a new PR Friday!Got 574lbs on bench Paused and locked out!Im Very Very happy with that!Keep it up Nick!You will blow up at your next meet!Thanks for your help Bro!
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Thats incredible, you are doing great big guy. I can't wait to see how well you do at your next meet. Keep up the good work!!!

Beezle and tattoo, long ass chains would work similar but still wouldn't build speed like the bands do.

Back to my log

Back
Low rows
200x10
400x10x3
445x10x3

Wide Grip pull downs
400x10x4

Bent over rows
335x10x3

Triceps
rope press downs
150x10
200x10x3
245x8

Medial head presses (the ones I don't know the name of)
100'sx10x4


Will do some light delts tomorrow after I get done with squats, not too heavy though, I don't want to **** up my workout at WSB on sunday
 
NickW said:
Will do some light delts tomorrow after I get done with squats, not too heavy though, I don't want to **** up my workout at WSB on sunday
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You train at WSB on the weekends only-or during the week too? I would die to train at a gym with equipment like that.
 
I only train ar WSB on sundays, when George and the morning crew do their ME bench.

Todays Workout

Squats
500x23

Stiff legged DL
315x10x3

Puke and rally

Delts
Arnold presses
100'sx10x4

Side laterals (cable)
90x10x3

front raises (also cable)
90x10x3
 
Chest/tri's (kinda, lol)
4board press with green bands
135x3
225x3
315x1
405x1
455x1
495x1
520x1
535x1

This was a really good workout for me, for was great and I went 15lbs heavier (I think, too lazy to look) than last time while using heavier bands. George was very happy/impressed with the progress I am making.
 
OK, no workout today but I did get my new Radical cut Dbl Denim from Inzer todayInvalid Link Removed Invalid Link Removed Invalid Link Removed Invalid Link RemovedInvalid Link Removed . I will definately be trying it out tomorrow after I go for 660 (and if I hit that 675), then I will try 800 paused for a couple reps with my new shirt.

I have also added (on friday) my pheraplex on this supplement cycle and am feeling great and very strong!!!
 
Apowerz6 said:
Oh boy you are going to love pp:thumbsup: esp with the strength gains. And yes the strength stays.
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Yeah, I can't wait till it really starts kicking in. The PP + XCEED should get me more than ready for my upcoming comps!!! Getting sponsored by DS has been very beneficial for me, and their supps have been a big part of my accomplishments so far.
 
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Chest (raw and abbreviated due to lack of spotters...bastards closed school gym early and I had to go to rec center)

Bench
315x5
405x5
510x5
615x3
665x1 - easy, wanted 675 but spotters left

Thats all I got to do tonight. The bar supporting the incline broke when I tried to bring 405 to my chest. Its a small gym with very little equipment (only 800lbs of plates) and only a handful of people who lift there. I was happy with the 665 but wanted more, every time I hit a PR I get greedy for more. I will do inclines and tri's tomorrow when I am lifting at the HS, then I will do the workout I have planned for tomorrow also.
 
Chest......continued
Incline
315x5
405x5
500x3
535x3
575x1

Triceps
Medial head presses(the one I don't know the name of,lol)
100'sx10x4

rope press downs
200x10x4

I only got a chance to finish yesterdays workout today due to the weight room closing early (for break). Didn't go as heavy as I would have liked today either, I think I had a 600lb incline in me but I was being spotted by highschool kids and didn't want to chance it. I guess back and delts will wait for friday and legs on sunday after I try for 675 on bench.
 
guyfromkop2 said:
you should try your shoulder work(front raises, laterals, pull aparts) with bands, i started it and fell in love
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I would if I had bands of my own, instead I just use the ones at WSB. I will be getting a pair of purples and blues here soon (as soon as I can afford it).
 
yea i bucked up and bought a pair after some harrasement from a guy on another board, probably the best investment i've made. if i'm allowed to post the webiste from where i got them i will, i got them pretty cheap
 
guyfromkop2 said:
yea i bucked up and bought a pair after some harrasement from a guy on another board, probably the best investment i've made. if i'm allowed to post the webiste from where i got them i will, i got them pretty cheap
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I can get them from Louie pretty cheap, I am just still paying for other equipment I bought from him, lol.
 
haha, that's great. you should go over to ironaddicts.com some great plers over there, i'm sure you know a couple of them.
 
guyfromkop2 said:
haha, that's great. you should go over to ironaddicts.com some great plers over there, i'm sure you know a couple of them.
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I will check it out, thanks for pointing it out to me
 
no problem, this board is good and all, but not a lot of powerlifters, check out the training section when you go, exmgq is pretty stout for an old guy
 
Back
Rack pulls 6" off ground
405x5
500x5
630x3
720x2
765x1

High row hammer machine
410x10x4

Low row hammer machine
410x10x4

Delts
Arnolds
100'sx10x4

Upright row
225x10x3

Today was a pretty light workout (the rack pulls still took a lot out of me though, I thought they would be easier than they were), want to save my strength for benching heavy (so I can get it on vid) this sunday. Nothing spectacular, still tired though but that is prolly from a lack of sleep.
 
that was a light workout? man I wish I could do a light workout then....

:blink:
 
tattoopierced1 said:
that was a light workout? man I wish I could do a light workout then....

:blink:
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Light except for the rack pulls. The hammer strength equipment makes things much easier.
 
Chest
Bench
315x5
405x5
505x3
615x2
665-miss
665-miss
665-miss


I had a shitty workout, kinda felt like a pussy today,lol. I got 615 for a double, but couldn't get 665 today. My handoffs were shitty (135lb guys who were asked last second, not their fault at all) and I had just lifted heavy on tuesday, I just didn't have it in me today. I will take the week off from benching (I will try to anyways) and try again next week. I will be putting a vid up later sometime, as soon as I get it from the guy who taped it. I was just weak as hell today, can't really make any excuses. I will get it on tape sometime, and I will hit it at Palmers meet. Its ok if you call me a pussy today, I deserve it, lol
 
I had some guys that were supposed to be there but didn't show up, it sucks, they really were the worst lift offs I have ever had.
 
Nick,

What is your raw bench and shirted bench?

I'm curious just because if you're hitting over 600 raw I would imagine 800-900 was in reach geared up.

Keep up the impressive training.
 
if his big ass gets used to the shirt and finds his groove, he'll probably hit 1k+. lattimer hit 550 raw and hits 900+ shirted. then there's the gene miracle, 405 raw is a struggle, but hit 1k in a superduper shirt
 
Beelzebub said:
then there's the gene miracle, 405 raw is a struggle, but hit 1k in a superduper shirt
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Hope his recovery from Olympia is going well. I can't believe he went for 1015 or whatever it was. I don't mean to judge, but that seemed a bit of an absurd jump.
 
most I have done raw is 665, and in a shirt is 805 gym lift. My technique isn't up to par but I am working on it
 
ivydude said:
Hope his recovery from Olympia is going well. I can't believe he went for 1015 or whatever it was. I don't mean to judge, but that seemed a bit of an absurd jump.
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i train at a gym that's gene sometimes trains at, i was talking to the owner and he said his shirt slipped down on the attempt, he's completely recovered now.
 
I've trained about 3.5-4months in a shirt, well I have actually only used a shirt for about 2 of those months. I have competed in a shirt for about 6 months, I used to just throw it on and hope for the best, lol.
 
Chest/tris
Floor presses-modified and paused (2 seconds)
315x5
405x5
505x5
605x2
650x1

Thats all I had time for due to a meeting for my Jan term class. I did all of these paused, closer than comp grip, and raised (so I could touch my chest). I did these in order to help get ready for the Palmer classic meet. I am ready and looking very much forward to the meet. I was setup like I do for a comp bench (up on my traps) but no leg drive, I was very pleased with how explosive I was off of my chest.
 
NickW said:
My dad thought I would make a good roofer, so I tried it and ended up turning my knee and sliding down my roof. Meniscus is all screwed up, looks like swiss cheese. I have to have knee surgery sometime, but I am a total pussy when it comes to needles, scalpels, or anything else used to penetrate my body, lol.
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Thats pretty funny that u screwed up the knee by slipping on a roof rather than squating 850lbs :wtf: I hope you get better real soon man. If you get any time do u think u could pm me your schedule. I'm also a powerlifter and would be interested to see your split/ rep scheme/ exercises. Thanks, did you invest in cissus for post surgery?
 
TURUGBY said:
Thats pretty funny that u screwed up the knee by slipping on a roof rather than squating 850lbs :wtf: I hope you get better real soon man. If you get any time do u think u could pm me your schedule. I'm also a powerlifter and would be interested to see your split/ rep scheme/ exercises. Thanks, did you invest in cissus for post surgery?
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I haven't squatted that heavy since I fucked up my knee. I have stuck to high rep stuff since. I have not really invested in much except for knee braces and compression sleeves. My workout schedule is in the first post, and my rep scheme is very low (usually no higher then 10 for most exercises, 5 or less on chest exercises and 20 reps for squats).

just re-read your post, knee was screwed up due to the shearing force caused by turning my knee and sliding down the roof, not something that happens during squats. I have very strong tendons, but apparently my weight twisting that fast was enough to tear my miscus up.
 
Yesterday all I got in were rack pulls, 10" high (higher than the bar) and worked my way up to 850 (up to 650 without a belt, I am paying for that today).

Today
Delts
Arnold's
100'sx12x4sets

Side laterals (cable)
90x10x4

front raises (cable)
90x10x4

Tri's
Rope press downs
150x10
200x10x4

Tate presses (finally found out the name of this exercise, lol)
100'sx10x4

Felt a little weak today, I think its because I haven't eaten much (until just now) because of school being so hectic. I think workouts will be a little shorter the next couple weeks until finals are over with. Luckilly my raw debut will 3 days after finals are over so I will be getting plenty of rest before hand.
 
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