My Road to a 2000lb Raw Total

8-13-12 Bench training

Well, my schedule is completely fucked lately but for a good cause. I went to Rochester, NY to visit a friend of mine I was in the Army with this weekend and got back late last night. Then this week, I am going out of town Weds-Friday to visit a few friends of mine before they go to Afghanistan. Then Friday and Saturday the same thing but with different friends. It works out though because next week I start my training cycle for my next meet and classes start again, so it’s nice to have a little vacation before hand.

Despite eating like shit and drinking large quantities of booze this weekend, I turned in a pretty good workout today. I normally bench heavy on Fridays, but since I don’t know if I am going to have time to train that day, I just benched heavy today.

Incline Bench
bar x 12
135 x 8
225 x 6
275 x 3
315 x 1
365 x 2 - PR - this is my weakest of the bench movements and I see a fairly constant variable that a lot of people who bench 500+ raw also are handling 405+ on incline, so I decided to throw these in a few weeks ago. 24 days ago I did 365 for one god awful rep. My back turned into a bridge and I barely locked it out. I got a nice strong and smooth double today, so that isn’t bad progress.

Dead bench - 2nd time doing these and they don’t get any easier lol. I think these will be big in my bench program.
135 x 5
225 x 3
315 x 1
365 x 1
415 x fail - I looked at my log and thought I did 410 last but it was 405 so I went for a 10lb PR and just barely missed it
410 x 1 - dropped it down to the 5lb PR I thought it was and got it

Rack Pulls from mid shin level (pin 3) - I deadlift on Sundays but I didn’t train yesterday due to my mini vacation so I decided to do some rack pulls
135 x 8
225 x 5
315 x 3
405 x 2
495 x 1
585 x 1
675 x 1
750 x 1 -15lb PR on this set up which was huge considering when I did 735 it was my first movement and I hit this on my third movement after 2 heavy bench exercises

Neutral grip pull ups 3 sets with bodyweight until failure

Dips 3 sets with body weight until failure

That was it today…

Well, in the past three weeks I have been to Philadelphia, Rochester and Grand Rapids. As of yesterday evening, my vacation has come to an end. I got to see some of my army buddies before my old unit goes to Afghanistan and also see some of the ones I haven’t seen since we all got out. I start my training cycle for my next meet tomorrow and classes start again on Tuesday, so it is back to the grind. I managed to get a quick session in Weds morning before I left for GR, as well as a session yesterday evening when I returned.

8-15-12 Squat training

Since I will be using the straight bar for all the volume work on free squats I am about to do in the next 12 weeks, I wanted to do something different that I had never done before.

Close Stance below parallel box (14 inch) squats w/ the buffalo bar
bar x 10
bar x 8
150 x 6
200 x 5
240 x 5
290 x 3
330 x 3
380 x 2
add belt
420 x 1
470 x 1
500 x 1
510 x 1 - this was pretty decent considering it being my first time doing these. My feet were well under shoulder width apart at almost my deadlift stance.
240 x 10
260 x 8

Hammstring Curls (single leg) 5 x 12 each leg
Ab work then out

8-17-12 Bench Training

I did something I never have done and probably will never do again. I had 3 heavy bench sessions in the last 8 days. Last Thursday I did heavy close grip. I chose to do my heavy benching this past Monday because I didn’t know whether or not I’d be able to get back in time to train on Friday when I normally bench heavy, so I did heavy incline. I went in last night and felt pretty decent so I worked up to a conservative single, which still ended up being a PR.

Floor Press - my second weakest bench movement next to incline
bar x 10
135 x 8
225 x 5
275 x 3
315 x 1
365 x 1
405 x 1
435 x 1 - I can generally floor press about 90-95% of what I can do on regular bench. This was actually a 5lb PR looking back at my old logs. I had 10lbs left in me or so but didn’t want to get greedy.
365 x 3 - all paused

Incline DB Press
70 x 5
110 x 5
130’s x 15 - this was a 2 rep PR for me

V-bar pushdowns 3 sets x 12 reps followed by 1 continuous drop set with 28 reps

Wide Grip Chins - I suck at these
Assisted with the orange band 3 x 5
Assisted with the blue band 2 x 8

Side raises 3 x 12

Abs then done

From all the traveling, poor nutrition and heavy lifting I feel like I got hit by a bus today. So, its smashing food and hydrating because I have a heavy triple for deadlifting tomorrow.

Cheese and rice, those are big numbers!

[quote]Molikeye wrote:
Cheese and rice, those are big numbers![/quote]

Thanks man, I appreciate it! I’m giving it all I’ve got!

8-19-2012 Deadlift training

Started my 12 week training cycle for the next meet this evening and it went well despite the fact I felt like hell. I didn’t feel sick, but being on vacation my nutrition and sleep routine have been awful but I still got my prescribed work in.

Deadlifts straight weight from the floor
135 x 8
225 x 5
315 x 5
405 x 3
495 x 2
545 x 1
605 x 1
645 x 3 - this was a 10lb PR for a triple. My best was 635 before this. Will have video up later.

5 singles at 75% with 1 minute rest between
545 5x1

Farmers walks - my training partner is getting ready for Americas strongest man so I did these with him for fun. First time ever doing these and my grip never gave out, but my hips and legs did

105lbs per arm 50ft
205lbs per arm 50ft
285lbs per arm 23ft

T bar rows against doubled green bands
1 plate x 10
1 plate & 1 quarter x 10
2 plates x 10
2 plates & 1 quarter x 8

Glute ham raises 3 x 10

That place looks awesome. Nice tuggin’.

CS

[quote]CSEagles1694 wrote:
That place looks awesome. Nice tuggin’.

CS[/quote]

It is awesome! I am very lucky to have the two facilities I have to train at…thanks man!

8-20-12 Speed Bench/Bench Accessory

I do my speed bench in 3 week waves and every 4th week I do a heavy high rep dumbbell set on the flat bench and that was on the schedule this week.

Flat bench DB Press

35 x 12
55 x 10
80 x 8
105 x 5
125 x 21

Pushdowns/Overhead Pushdowns
3 x 12/12

DB Upright rows 3 x 12

Band Pull Aparts 3 x 12

Seated Cable Rows 2 x 20

Hammer Curls 4 x 10

Seated AB Machine 4 x 15

8-22-12 Squat Training

Well, first squat session of the new training cycle is in the books. Weeks 1,5 and 9 are all volume based, but the intensity slightly increases as the volume slightly decreases. This session wasn’t heavy at all, but since I haven’t done this much volume since my last meet training cycle, I was smoked.

ascending 5x5 starting with approx. 65% (free squats/raw)
bar x 8
bar x 8
145 x 5
235 x 5
325 x 5
420 x 5
435 x 5
450 x 5
465 x 5
480 x 5 - last set still moved pretty well and none of them were grinders. I hit a 5 rep PR 3 weeks ago at 555lbs but I had done so much by the time I got to 480 I was smoked.

Rest/Pause speed squats (free squats/raw) resting less then a minute between sets
325 x 3
335 x 3
345 x 3
355 x 3
375 x 3

Pause Squats w/ a 2 count pause in the hole

445 x 2 sets of 3 reps

Lat Pulldowns 4 x 15

45 degree back raises against bands 3 x 10

Standing abs against bands 5 sets

Prowler sprints
Just prowler for 75 ft x 2 sets
50lbs added for 75 ft x 2 sets
70lbs added for 75ft x 2 sets

The goal is to squat a minimum of 675 (hopefully 690-700) raw in just a belt without knee wraps in November. I think it is definitely attainable if I put the work in. The volume was quite a bit tonight but my raw squat responds better to volume.

This weekend killed me. This was the second meet with Detroit Barbell I have helped run and it was the best one so far. It was a shit ton of work, but it turned out great. I got a little training in Friday between moving the monolifts, benches, weights and bars to the venue. I was smoked on Sunday for deadlift training but still got my prescribed work in. I felt a lot better today for speed benching.

Updates:

8-24-12 Bench training

This was a scheduled test day for me to so that way at the end of my 12 week program I could see if it worked or not. Unfortunately I was smoked and didn’t get to accomplish much. I’m not overly concerned though. I still got some work in

Flat bench
bar x 12
bar x 10
140 x 8
230 x 5
280 x 5
320 x 2
370 x 1
410 x 1
440 x 1
410 x 3
420 x 1

Parallel grip pullups 3 sets at bodyweight

Pushdowns 2 x 20

That was all I had time for.

Sunday 8-26-12 Deadlift training

Between spotting/loading all day at the meet and moving the stuff around between the gym and venues I was sore and tired. I still got my work accomplished though.

Speed Pulls against doubled mini bands
135 x 5
135 x 5
185 x 3
235 x 3
285 x 3
335 x 3
355 x 3
375 x 3
405 x 3 - still fast and smooth but that was the top set according to my schedule

Rack pulls from pin 3 (mid shin level)
135 x 5
225 x 5
315 x 5
405 x 5
505 x 8 - this was by no means failure. I had 10-12 in me for sure but 8 was on the schedule and I got it in.

Chest supported t-bar rows against doubled green band
1 plate x 10
1 plate and 25 x 10
2 plates x 10
2 plates and a 35 x 10

Sled drags - 200lb sled for 80 ft x 6 trips

that was it that day

8-27-12 Speed Bench and accessory

Speed bench with buffalo bar against doubled mini bands
bar x 12
add doubled mini’s
bar x 8
145 x 3
200 x2x3
210 x2x3
220 x 2x3
225 x2x3 - first time ever using buffalo bar the bench and I enjoyed it. Hopefully it will increase my starting power

Incline bench press
135 x 8
225 x 15
275 x 6 I just did these for reps. I’m trying to add some upper body mass

Dips
Bodyweight x 10
20lb chain x 10
45lb chain x 12

Overhead rope pushdowns
2x15

Upright rows w/ cable 3 x 12

Hammer curls working up with sets of 5 from 30lb DB’s ending with the 55lb DB’s (15 seconds rest between changing DB’s)

Band Pull aparts with orange band 3 x 12

Standing abs against bands 3 sets

8-29-12 Squat training

After being back from vacation for about 2 weeks, I am starting to feel like myself again. I felt good today and got some good training in. Everything was smooth and felt spot on. This is only week 2 of the new training cycle so nothing is “heavy” yet…

Free Squats w/ straight bar

bar x 12
145x 8
235 x 5
325 x 3
415 x 2
475 x 1
add belt
525 x 1
575 x 3 - this was a PR for a triple. Last training cycle my best triple was 560. I definitely had another rep in me, but I stick to my programming and don’t get greedy with squats. I always leave a little in the tank and it usually pays off. I have a triple with 590 week 6 and a triple with 605 week 10…so this sets me up perfectly.

Speed Squats to 15" box against doubled orange bands (approx. 170lbs of tension)
145 + bands x 2
195 + bands x 2
235 + bands x 2
255 + bands x 3x2

Dead squats w/ safety squat bar (starting about 2 inches above parallel)
bar x 5
170 x 3
260 x 3
350 x2
370 x 2
380 x 2 - last 3 working sets done w/ 1 minute rest between them…all were easy but today was more volume and speed out of the hole

Seated Hammstring curls 3 x 15

Walking sled pull throughs w/ 135lb sled 10 reps pulling through then walking to take the slack out and pulling through again…4 sets

Standing abs 3 sets

8-31-12 Bench Training

Had a heavy close grip session today. I left a little in the tank which I need to start doing with my bench training again. I blew it up off my chest, but hit a brick wall 2/3 of the way up and stalled for a brief second and then popped it right up to lock out…my training partner almost grabbed it lol. It was pretty strange but still a 5lb PR.

Close Grip bench (thumbs length from smooth)
bar x 10
95 x 8
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
365 x 1
410 x 1
435 x 1

Incline DB Press
90 x 10
110 x 10
130 x 12 - I felt like I could’ve gotten 14-15 but I misgrooved it and fell out of my rhythm and couldn’t recover from there. Still not a bad set though. My best is 14 with the 130’s and 9 with the 150’s.

One arm pushdowns with choked orange band 4x20 per arm

Overhand grip pullups

Bodyweight 3 sets of 3(failure…pathetic lol) then 2 sets assisted with orange band of 8 reps

Side raises 3 x 10

Hammer Curls 3 x 15

Ab work and done

9-2-12 Deadlift training

I am switching up my programming a little bit leading into the next meet. I have 10 deadlift sessions left and I usually pull heavy every third week. I am going to start pulling heavy(ish) every other week now with speed pulls on my other weeks. Instead of pulling max singles and doubles on my heavy weeks it’s going to be more volume based work in a linear progression fashion trying to peak for the meet. If I do it right and bust my ass, a 725-740lb raw pull should be in the cards if I stay healthy.

Deadlifts w/ straight weight
135 x 8
135 x 5
225 x 5
315 x 5
405 x 3
495 x 1
585 x 1
635 x 1 - just did a single at 90%(ish)…I just pulled 645 for 3 a few weeks ago so this was pretty easy as it should be.
455 x 5
505 x 5
550 x 5

Bent over barbell rows 5x6

Glute Ham raises 3x12

Conditioning circuit:

425lbs sled and 350lb prowler

425lbs backward sled drag 50ft plus 350lb prowler push 50ft x 2 sets

9-3-12 Bench Accessory training

Standing overhead strict press
bar x 10
95 x 10
135 x 8
185 x 5
210 x 5
235 x 5
255 x 5 - all sets were pretty easy…the 255 x 5 was a little harder then normal due to the volume I did before hand but that was the goal…

Incline Bench Press
135 x 8
225 x 3
275 x 6
285 x 6
300 x 8 - considering this was after military press I was pretty happy with this set

Triceps pushdowns (heavy) 4x10

Upright rows supersetted w/ band pull aparts 2 x 20

Hammer curls sets 5 heavy sets of 5

ab work then done

9-5-12 - Squat Training

This session gave me a lot of confidence and let me know I was in a good spot in my training. This was my first “heavy” session in the training cycle (I hit heavy doubles weeks 3,7, and 11 and this was my first one) and it went well. With my squat training I’ve learned to never get greedy and always leave a little in the tank and I will make continuous progress that way. So my best double was 600 my last training cycle and it was a grinder and it was 10 days before the meet. I did 605 for a double today just to chip it and was pretty pleased with it. I know for a fact I could’ve gotten 3 if not possibly grinded out a 4th. I was out of position on the unrack as well. My feet were a touch too far behind me but I made due with it and got my set in. I am also doing reverse monster mini band overloads weeks 3, 7 and 11 as well. I set the bands up so that they take absolutely nothing off the top and about 75-80lbs in the hole.

Squats
bar x 10
bar x 10
145 x 8
235 x 5
325 x 3
415 x 2
add belt
515 x 1
565 x 1
605 x 1
add reverse monster mini bands
625 x 1
675 x 1 all of these were easy which lets me know where I am at with them. Week 7 I will hit 620-630 straight weight for a double and then work up to about 705lbs with the reverse bands. I should be in good standing to squat over 700lbs with just a belt Novermber 17 if I stay injury free and bust my ass.
Down sets 455 x 2x10 man…sets of 10 on squats suck lol…I didn’t wear a belt for these

Hammstring curls 3 x 15

100lb sled drag backwards for 50ft and forward for 50 ft
150lb sled drag backwards for 50ft x 2 and forward for 50ft x 2

45 degree back raises 3 x 20

Welcome to the hell of high rep squats.

CS

[quote]CSEagles1694 wrote:
Welcome to the hell of high rep squats.

CS[/quote]

Thanks…they suck lol

9-7-12 Bench Training

Bench Press
bar x 10
135 x 8
185 x 5
225 x 5
275 x 3
315 x 1 paused
370 x 1 paused
410 x 3 all three reps paused…easy set definitely could have paused 5 which means I am in good shape for the rest of the program
370 x6x4 - 6 sets of 4 with a minute rest between each set

DB rollback extensions 5x8

Shoulder width overhand gip pullups bodyweight 17 reps over 4 sets add efs grey band and went with a wide overhand grip 2x8

bent over DB raises 3x20

DB Curls 3 x 12

Standing abs against bands 4 sets

9-9-12 Deadlift training

Speed Pulls starting around 45% adding 20lbs each set doing 8 singles against doubled mini bands
325x1
345x1
365x1
385x1
405x1
425x1
425x1
450x1

I am an OK puller but I have found some discrepancies in my form. I think if I work on them I will turn into a great puller one day. I played with a few things today and figured some things out. I widened my feet out about an inch on each side and did the same thing with my grip. I played with keeping my chin tucked the entire movement, tucking it at the very end, and not tucking it at all. I noticed I pulled in a straight line better with it tucked throughout the entire movement. There were a few sets I actually bounced the bar off my legs and slowed the pull down to recover. I also need to tighten my triceps when I start the pull to prevent jerking. I tend to flare my elbows out and jerk the pull up when I don’t think about it. Every set was easy and it should have been since it was speed pull day. The last set with 450 + bands the last few inches were kind of tough but I am weak at lockout so I need that. If I work on the aforementioned form discrepancies a 750lb pull should be in the cards for me by the end of the year.

Sumo Pulls against bands

135 x 6
185 x 6
235 x 6
285 x 6 - I don’t pull sumo and I suck at it. That being said I figured it is a good time to throw it in for some rep work and build up my hips and glutes. My posterior chain is kind of weak which is why my lockout sucks so hopefully these help a little.

Heavy chest supported t-bar rows

2 plates x 8
3 plates x 8
5 plates x 8
6 plates x 6
6 plates x 6

Underhand grip pull ups bodyweight 2 x 8

GHR’s 3 sets of 12

Prowler/sled medley

250lb Prowler for 50 ft and backward 175lb sled drag for another 50 ft x 3 sets