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Ramo's Raw Log

Thanks for reading. I am logging training online for the first time because I am not competing until March, and I have a lot of new ideas I want to try.

I lift unequipped, and have done two USAPL meets. My best competition lifts are 475, 325, 535 at 220. I don’t put much stock in gym lifts, but I’ve pulled 565 in the gym and hope to be good for a much bigger pull on the platform. At my last meet in July, I made these numbers going 5 for 9 and having a generally shitty day, I think due to poor conditioning and last minute weight loss, so I want to improve this as well. My goals at my state’s championships in March are to squat 530 (my state’s record at 220 unequipped,) pull 600, and total 1480. (I guess this means benching around 350).

My training in the past has been a mishmash of stuff. I’ve had a lot of success with basic 5x5 type training, Korte’s 3x3, and other plans involving frequent squatting. But, I feel that as I approach 500 lbs., the missing ingredient is getting more comfortable with heavier lifts (405+). Doing endless sets of 5’s and 3’s with 315-365 several times a week has worked great to get my squat where it is, but the effect is diminishing and I want to see what I can do with a less frequent, more intense approach.

Again, thanks for reading and please feel free to comment, criticize, condemn, belittle, insult, advise, or question anything in here.

Best,
Ramo

9/27/08 - Squat

Squat
135x5
185x5
225x5
275x5
315x3
345x3 (belt on)
375x3

Pause SQ
275x5x2 sets

Power SQ Machine
2 plates x 10,10,10,10

DB Walking Lunge
4x6/leg

Leg Curl
4x10

Ab Wheel
4x10

Focusing on descending with more control and explosive turnaround.

9/28/08 - Bench Assistance

Military Press
95x10
135x5
155x3
175x3
195x1

DB Military Press
55x10,10,10,9

DB Upright Row
4x12

Bent Lateral Raise
3x10

EZ Bar Curl
4x12

Incline DB Curl
3x10,9,7

I’ve increased direct and indirect shoulder work a lot over the past month and they are getting beat up. I pressed 195x3 about a month ago and today stalled out about halfway up on the second rep.

But the reps went up with the same weight on the assistance work. This is a very high volume approach compared to what I am used to, so I am still adjusting to it and learning what I can tolerate.

9/30/08 Deadlift

Deadlift
135x5
225x5
315x5
365x5
415x3
465x2

RDL
225x15x2 sets

Apex Machine Row
4x12

HS High Row
4x12

Seated Rope Pull to Neck
3x15

DB Shrug
4x12

10/02/08 Bench

Bench Press
135x10
185x5
225x5
235x5
265x3
295x1

Pause Bench (3-4 secs. on chest)
245x3
245x3
245x3

Hammer Strength Chest Press
2 plates x 10
2.5 plates x 8
2.5 plates x 5

Pec Deck
3x12

JM Press
95x12x4 sets

Pushdown
3x10

JM Presses are new for me and I’m working on getting consistent with the technique. But I had about the biggest triceps pump of my life just from doing them and the pushdowns.

[quote]Ramo wrote:
JM Presses are new for me and I’m working on getting consistent with the technique. But I had about the biggest triceps pump of my life just from doing them and the pushdowns. [/quote]

It took me forever to get good(ish) at them. Have you seen the youtube video from JM Blakely instructing how to do them correctly?

[quote]Modi wrote:
Ramo wrote:
JM Presses are new for me and I’m working on getting consistent with the technique. But I had about the biggest triceps pump of my life just from doing them and the pushdowns.

It took me forever to get good(ish) at them. Have you seen the youtube video from JM Blakely instructing how to do them correctly?

[/quote]

This was really helpful, thanks. I was not cocking the wrists or keeping my elbows particularly high. He explains a technically difficult move very well.

[quote]Ramo wrote:
Modi wrote:
Ramo wrote:
JM Presses are new for me and I’m working on getting consistent with the technique. But I had about the biggest triceps pump of my life just from doing them and the pushdowns.

It took me forever to get good(ish) at them. Have you seen the youtube video from JM Blakely instructing how to do them correctly?

This was really helpful, thanks. I was not cocking the wrists or keeping my elbows particularly high. He explains a technically difficult move very well.[/quote]

You can tell just by watching the video that he is a great coach. He demonstrations are very precise and he repeats everything over and over drilling the point home. I’ve watched that video a dozen times trying to perfect my form.

10/4/08 Squat

SQ
135x5
185x5
225x5
275x5
315x3 (belt on)
345x3
365x3
385x3
405x3

Pause SQ (3-4 secs. in hole)
315x3
315x3

Power SQ Machine
2.5 plates x 10,10,10,10

Bulgarian SQ
Bodyweight x 15,15,15

Leg Curl
3x12

Ab Wheel
3x12

Working on descending in 3-4 seconds and staying tight instead of rebounding off my calves. Also used a thumbless grip for the first time. It lets me carry the bar a little lower.

10/5/08 Bench Assistance

Military Press
45x10
95x5
115x5
135x5
155x3
185x3
205x1

DB Military
55x12
55x12
55x12
55x10

DB Upright Row
50x12
50x12
50x12

DB Rear Lateral Raise
20x15
20x15
20x12

EZ Curl
90x10
90x10
90x8
90x8

Incline DB Curl
25x10
25x10
25x8

10/7/08 Deadlift

Deadlift
135x5
225x5
315x3
365x3
405x1
455x1
500x1
550x1
570xMiss

RDL
275x10
275x10
275x10

Apex Row
190x10
190x10
190x10
190x10

HS High Row
245x10
245x10
245x10
245x10

Seated Rope Pull to Neck
3x15

DB Shrug
4x10

I feel good about the pulls. I’m making some improvements with technique and the 550 pull was really smooth. 570 got about to my knees.

10/9/08 Bench

Bench Press
135x10
185x5
205x5
225x5
245x3
265x3
285x3

Paused Bench
255x2
255x2
255x2
255x2

HS Bench
2.5 plates x 8,8,8,7

Peck Deck
3x15

JM Press
lots of sets up to 105x10x3 sets

Pushdown
3x10

Thanks to Modi for pointing me in the right direction w/ the JM Presses.

[quote]Ramo wrote:
Thanks to Modi for pointing me in the right direction w/ the JM Presses.[/quote]

Heheh. I just wanted someone else to feel my pain. :wink:

I’ve popped in and out of here a few times in the last week and haven’t said anything because I have practically no experience with training for the purposes you do.

As I was looking over things tonight though it occurred to me that maybe you would benefit from a bit of bottom/stretch position emphasis work.

For instance for bench, take a weight that would get rough around 10 or 12 and double or triple it for several inches at the bottom before taking the concentric all the way back up.

So it would go, down, up say 6 inches and back down, up 6 inches, back down and then all the way back up, repeat.

There are dozens of ways to tailor this around and it works better for some movements than others, from one person to another and some stuff like from the deadlift family is probably not a good idea at all.

May be that it’s of no use to you, but thought I’d mention it.

[quote]Tiribulus wrote:
I’ve popped in and out of here a few times in the last week and haven’t said anything because I have practically no experience with training for the purposes you do.

As I was looking over things tonight though it occurred to me that maybe you would benefit from a bit of bottom/stretch position emphasis work.

For instance for bench, take a weight that would get rough around 10 or 12 and double or triple it for several inches at the bottom before taking the concentric all the way back up.

So it would go, down, up say 6 inches and back down, up 6 inches, back down and then all the way back up, repeat.

There are dozens of ways to tailor this around and it works better for some movements than others, from one person to another and some stuff like from the deadlift family is probably not a good idea at all.

May be that it’s of no use to you, but thought I’d mention it. [/quote]

Yeah especially in the bench, the bottom end is where I’m weak. I’ve tried to address it with the pauses where I hold the bottom position for around a 4 count. (I normally pause all my benches like competition benches also).

I’m planning to start working in some dumbbell bench work as an accessory. Pausing these, and doing the 1.5 rep technique like you’re talking about might help alot. When I’ve done these before, though, it drastically limited how much weight I could use. Which maybe indicates it’s something that needs attention.

10/11/08 Light squat

Squat
135x5
185x5
225x5
275x5
315x5
315x5
315x5

Bulgarian Squat
Bx15
Bx15
Bx15

Leg Curl
90x10
90x10
90x10

Hanging Leg Raise
Bx10
Bx10
Bx10

Had the discipline to take a deloading day. My joints are a little beat up and I had planned to take a down week last week. Next Saturday I will plan to work to a heavy triple or five.

10/12/08 Light Bench Assist

Press Behind Neck (standing)
45x10
95x6
115x6
135x6
155x6

DB Clean and Press
45x8
55x6
55x6

Cable/Rope Thing
40x12
40x12
40x12

Bent Lateral Raise
20x12
20x12

EZ Curl
90x8
90x8
90x8

Incline DB Curl
25x10
25x10

Cable/Rope Thing involves a cable and a rope. From the low pulley station, I do an upright row into sort of a cuban press with the rope. It makes my shoulders feel good…they’re kind of beat up. This movement always felt good but I’ve gotten away from it lately.

10/15/08 Light Deadlift

Deadlift
135x5
225x5
315x3
365x3
365x3
365x3

45-degree back ext
Bx15
Bx15
Bx15

Apex Row
190x10
190x10
190x10
190x10

HS High Row
245x10
245x10
245x10

DB Shrug
80x15
90x15

Hanging Leg Raise
Bx12
Bx12
Bx12

One more backoff day tomorrow and then back in the saddle…

10/16/08 Bench

Bench
135x10
185x8
205x5
225x5
245x5
265x5

Pause Bench
235x5
235x5

HS Incline Press
2 plates x 12
2.5 plates x 8
2.5 plates x 8
2.5 plates x 7

Pec Deck
90x12
90x12
90x12

JM Press
95x10
105x10
105x10
105x10

Pushdown
3x10

Took my bench grip in a little…middle finger/ring finger on the rings. Felt like I could stay a little tighter on the chest.

10/18/08 Squat

Squat
135x5
185x5
225x5
275x5
325x5
345x5
365x5

Pause Squat
295x5
295x5

Power SQ Machine
315x8
315x8
315x8
315x8

Bulgarian SQ
Bx15
Bx15

Leg Curl
90x12
100x8
100x8
100x8

Wheel
Bx12
Bx12
Bx12
Bx12