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IZich
08-10-2007, 11:11 AM
Hey all:

Like the title says, my goal is to hit a 1200 total at ~220 lbs bodyweight, raw and natural. My goal is to hit that in 1 year, and my total now is 1040.

Here's the original template that Tommy helped me set up. It'll probably change after a while due to tweaking, but here it is.

Monday: DE SQ

* Box Squats: 10 sets of 2 reps @ 45-60% of max
* 5x5 Good Mornings
* 5x5 Reverse Hypers
* 5x5 Weighted crunches

Tuesday: ME BP

* ME Bench
* 5x5 Kaz Presses
* 5x5 Clean High Pulls
* 5x5 OH Press
* 5x5 Standing Barbell curls

Thursday: ME SQ/DL

* ME Sumo Deadlift (I don't have a power rack right now, so I don't know if I can do ME Squats for now?)
* 5x5 Wide Stance Squats (maybe off a box?)
* 5x5 Reverse Hypers
* 5x5 Kneeling Cable Crunches

Friday: DE BP

* Bench: 10 sets of 3 (of 135lbs as Drew already suggested)
* 5x5 Weighted Dips
* 5x5 Clean and Jerk
* 5x5 Preacher Barbell Curls

I'm ALWAYS open to critical comments and suggestions, and I'll hear it out and consider it regardless of your age or strength.

Thanks for stopping by.

IZich
08-10-2007, 11:17 AM
Thursday: ME SQ/DL Day

ME Sumo Deadlift
135x5
225x3
275x3
315x3
335x3
365x1
375x1
390x1
395x1
405x1
410x1 (new PR)
These felt pretty good, except for the last two I had to take a break about halfway up and rest the bar on my legs sorta. I assume this is a problem with lockout strength so next week I'll ME rack pulls starting from just below this height.


Low Box Squats (wide stance)
135x5
225x5
225x5
245x5
185x5 (Low Box Front Squat)
Low box squats were harder than I thought. Keeping my body tense all the way down while being on the box was a lot more taxing than regular ATF squats for some reason.


I had to go after this to meet up with someone, so my workout was cut short. Oh well, felt pretty racked after this workout and I made a new PR so I don't feel too bad.

DE Bench day today. Yahoo!

KingWilder
08-10-2007, 11:27 AM
Holy 5x5 Batman! haha

awesome job with the PR

hella strong workout man

IZich
08-10-2007, 11:31 PM
Friday: DE Bench

DE Bench
8x3x135lbs, tried pinky on rings for a little narrower grip.

Pause Reps
3x5x225lbs, 1 second on chest while taut then exploding back up. Hope this helps my sticking point.

Shoulder DB Press
50'sx5
60'sx5
70'sx5
70'sx5
70'sx4

EZ Standing Barbell Curl
85x5
90x5
90x5
90x5
85x5

Close Grip Chinups 5 reps - 4 - 3 - 2 - 1

All in all good day. Saw a smokin fine chick doing prostrated leg lifts so that was nice.

Bako Lifter
08-11-2007, 02:49 AM
Nice session doood. I think you might need to hit the triceps harder though. Triceps and hamstrings are two of the most important muscles in powerlifting imo. Or at least the ones that need the most work.

IZich
08-11-2007, 10:20 AM
Bako you're right. I realized mid-workout that the lame company gym that I go to (after work) doesn't have a weighted belt, then that chick distracted me. I guess I'll substitute in skulls or something instead of my original weighted dips until I can get back to college and use the university gym.

Also, does anyone know how to stop your upper back from jumping off of the bench during DE? I'm trying with all my might to keep it pinned to the bench, but when the barbell flies up and I'm grabbing it, the momentum from the bar lifts my body up a few inches. What am I doing wrong?

Also, when can I start using minibands for DE Bench?

KingWilder
08-11-2007, 10:31 AM
nice lifting man

IZich
08-13-2007, 11:15 PM
Monday: DE Pulling

8x3 DE sumo DL at 50% (205lbs)
3x5 Clean High Pulls (205lbs)
5x5 Power Cleans (135lbs)
3x8 Chinups at BW
6-12-25 reps of 130-60-30lbs on cable bicep curl, respectively

That's it!

IZich
08-15-2007, 12:48 AM
Tuesday: ME Bench (utter failure)

ME Bench
135x5
135x5
225x3
245x3 (http://www.youtube.com/watch?v=wJ9ZLU0vUp0)
275x1
285x1
295x1
305x1 FAIL (http://www.youtube.com/watch?v=NqTDSbbMLZM)
305x1 FAIL
300x1 FAIL

any form tips on my failure vid? Thanks.

DB Rows
70sx5
75sx5
80sx5
85sx5
90sx5

DB Bench Press (palms facing)
65sx15
65sx15
65sx15

Kneeling ab crunches

IZich
08-17-2007, 02:25 AM
Thursday: ME Rack Pulls

Me Rack Pulls (lowest setting on pins)
135x5
225x5
315x5
405x3
425x3
455x1
465x1
475x1
485x1 FAIL
I think I may have had it, but my callous ripped open on the set before. It pretty much made it painful to grip anything afterwards so excuses aside, the workout was painful.

BB Rows
5x5x185

Cable Curls
6-12-25 Rep Scheme

Drag Curls

IZich
08-17-2007, 05:30 PM
Friday: DE Bench

I practiced form today with feet planted on the ground (heels too) instead of the balls of the feet. I found that the distance for my legs to travel has narrowed, so I need to figure out some flexibility issues for maximum arch.
8x3x165 (55%)

225lbsx11
I wanted to test out my new form, and got 11 good ones out of it. Not bad.

RE Squat
225x5
245x3
255x3
275x3
225x5

Tons of girlie exercises, 5x5 style
Hip Adductors
Hip Abductors
Hamstring Leg Raise (not GHR, but close I guess)

That's all! I'm going to a bbq tomorrow so I think I might work out again tomorrow to take maximum advantage of the protein. AW YEA!

KingWilder
08-17-2007, 05:36 PM
awesome lookin' workout man

IZich
08-21-2007, 12:14 AM
Monday: Speed Pulls

8x3x225lbs Speed Pulls (sumo)

T-Bar Palms facing 5x5 (up to 4 plates)

5x5 BW Pullups, pullup grip/chinup grip alternating

5x(5 reps preacher, 5 reps standing BB curls superset) - up to 35lbs per side of preacher bar

5x5 hip adductors and hamstring things

6-12-25 rep scheme of cable curls (can you tell i'm vain? <3 t3h biceps)

IZich
08-21-2007, 08:37 PM
Tuesday: ME Board Press

2-Board Press
225x5
245x5
275x1
285x1
295x1
305x1
315x1
320x1
325x1
330x1
335x1
340x1
365x1 FAIL

My first time using boards! I have vids that I'll upload later. But yeah I had to start really low to get the feel for it, and I ended up doing a whole mess of singles. I'll start at 315 next time.

BB Rows 5x5

DB OH Press 5x5

Tricep Cable Extension 5x5

NG Pullups 2x5

DoUgL@S
08-23-2007, 03:22 PM
Nice board presses. Did you get the 2board from Elite or did you make it yourself?

Also, about your question about the benching on DE day, you need to use more weight if you are coming off the bench. Currently you r max is 295 unequipped, so shoot for at least 50%, I would try 185 instead of 135 and see how you feel. As long as you can explode up with good form your golden.

IZich
08-23-2007, 11:19 PM
Thanks a lot, Doug. Tomorrow's my DE bench day so I'll put up 185 and see how I feel. I made the boards myself from 2x6's. Ghetto but it works! When Youtube is back up and running, I'll make a thread on the PLing forum for form critique.

IZich
08-23-2007, 11:24 PM
Thursday: ME Sumo Pulls

135x5
225x5
315x5
335x3
365x1
375x1
385x1
400x1
405x1
410x1
415x1 (New PR!)
420x1 Stalled mid lift; got it up but I won't count it.

I am finally figuring out what it means to start off explosively, and so I think that helped me a lot with my ME pulls. I used to slowly apply force until the weights came off the ground, but today I focused my entire brain on exploding off of the ground like Satan himself was under my feet.

Conventional DL off of 1" box:
315x8 (still exploding - I think even THAT's a PR)


BB stuff
3x8's today (not 5x5's) of:

BW Chinups
Hip Abductors (girlie machine)
Horizontal Cable Row
Hammie curls (girlie machine)
6-12-25 reps of Cable Hammer curls with rope, pulling all the way past the face.

So YAHOO for the new PR. \:fart:

Chris Rodgers
08-23-2007, 11:27 PM
Nice job on the sumo PR.

Why the hell did you make so many small jumos before you hit it though? Did you have no idea what you were going to be attempting?

Bako Lifter
08-23-2007, 11:46 PM
Freakin sick 2-boards IZich. And ya, that looks like a lot of unneccesary pulls at and above 400, but maybe you didn't know what you were going to be attempting like CR said?...

IZich
08-24-2007, 12:27 AM
Yeah, to be quite honest I don't know how to approach the end of the ME days.

What would you guys do if you knew you could pull 400 for sure?

Maybe if I didnt take such small steps, I would have pulled a bigger number.

I'm also kinda thinking about next week's ME bench day already. Since I pressed off of 2-boards, would it be smart to drop down to a 1-board in prep for a full ROM ME attempt the week after?

DoUgL@S
08-24-2007, 09:36 AM
If it were me, and I had just gotten a 415PR, congrats by the way, I would try something like the following:

135X6, 225X3, 315X3, 345X3, 375X1, 405X1, 420X1

I think that there is a happy medium between not enough sets i.e. below 5, and too many i.e. when it affects your PR attempt.

Regarding ME bench, stick to 2 boards for up to 3 weeks if you want, I really do not see the need to do 1 boards as a transition to doing no board ME bench unless you are addressing a sticking point issue.

I am sure more knowledgable people will chime in.

IZich
08-24-2007, 06:45 PM
Friday: DE Bench

DE Bench
8x3 of 185lbs

RE Bench work
3x8 225lbs, touch'n'go

BB-style work

5x5s of:
T-Bar Rows double overhand grip
Weighted Side Bends
Kaz Presses (up to 2pps)
BW Pullups
Cable Crunches

6-12-25 rep scheme: Rope Tricep extensions

3x15 of declined leg lifts, then 1 set iso holds x5

Thanks Doug for the advice.

IZich
08-24-2007, 06:47 PM
If it were me, and I had just gotten a 415PR, congrats by the way, I would try something like the following:

135X6, 225X3, 315X3, 345X3, 375X1, 405X1, 420X1

I think that there is a happy medium between not enough sets i.e. below 5, and too many i.e. when it affects your PR attempt.

Regarding ME bench, stick to 2 boards for up to 3 weeks if you want, I really do not see the need to do 1 boards as a transition to doing no board ME bench unless you are addressing a sticking point issue.

I am sure more knowledgable people will chime in.

I actually am addressing a sticking point issue - now that you know this, would you advise dropping to a 1 board next week?

KingWilder
08-24-2007, 06:52 PM
in response to the amount of boards, it generally is a good idea to base it on where your sticking point actually is. For some people this could be 1 board, or 2, or even 3. Personally I go with a 2 board and have even used a 3 occasionally (never a 1 board though)

workouts looking good, congrats on the PR

minotaur70
08-24-2007, 08:24 PM
I choose 2 boards per session- normally a 2 and a 4. You can go for the sticking point, but I also like a high board heavy- this seems to help be handle heavy weight and hammers the top end which I think is important if you use a shirt.

IZich
08-25-2007, 10:54 PM
Mike, Mino, thanks for the advice.

Minotaur - I assume that even if I'm training raw for the next year or so (at least), I should still train at a high 4-board to get used to the heavy lifting?

POWERLIFTER87
08-26-2007, 10:18 AM
Nice training so far. You have a very good bench in relation to your other lifts. IMO, if you're training raw, do mostly full-range lifts and throw boards or other lockout work in once in a while to get used to heavier weights.

KevinStarke
08-26-2007, 10:50 AM
Bench strength is lookin great man.

IZich
08-26-2007, 10:33 PM
Thanks guys.

Due to great advice, I'm planning a full-ROM ME day this week. I'm thinking to cycle 1 week with high boards, then 1 week with full ROM and see how my progress is. I'm shooting for a 310, maybe even a 320 if I get the 310 easy.

IZich
08-27-2007, 07:31 PM
Monday: DE Squats

DE Wide Box Squats
8x3x205lbs off of box

Mini DE Pulls
4x2x225 sumo off of 1" platform

I wanted to try something different today, so I went 5x10. (yea yea overtraining too much volume too high reps blah blah I'm not hearing it)

Preacher EZ BB Curls, alternating narrow and wide grip
5x10

NG Horizontal Cable Row
5x10, supersetted with 5 chinups between sets

6-12-25 Rep scheme Cable Reverse Curls

I dropped the # of exercises to compensate for the 5x10. Also, my creatine came today so I took some just now. Yahoo.

POWERLIFTER87
08-28-2007, 12:46 PM
Good work. Nice back/biceps volume.

IZich
08-28-2007, 09:13 PM
Tuesday ME Bench

ME Bench (Full ROM)

barx5
135x5
135x5
225x3
245x3
270x1
285x1
300x1
320x1 (PRRRRR BABYYY WOOOOOHOOOOO) evidence (http://www.youtube.com/watch?v=c91p39XQbf4)
330x1 FAIL evidence (http://www.youtube.com/watch?v=ekMMF47NlII)
275x5

This was all done on my toes. However, I switched to heels down to see how the drive felt. My arch definitely diminished drastically (alliteration, heehee! enough nerd), but the drive was a lot better and there was a significant pop at the bottom of the lift.

Heels-down Bench
225x12

THE POWER!!! I FEEL THE POWER! I think this was a PR of 225rep, even after all of my ME work. Definitely gonna practice heels down from now on.

Lame-o assorted Accessory exercises, something to the tune of:

BB Rows
Ab-ish stuff
Face Pulls
Superset of 2x(6-12-25 reps - then 12 reps again) drop sets of tricep cable extension (these were awesome and tired me out real REAL quick)

Let me think of reasons why my bench PR'd, in order of most affecting to least:
1. Better form (tight arch, driving and all the way up on my traps)
2. Enough sleep last night
3. New Balance shoes instead of Nikes - they had better grip on the floor for drive
4. Creatine (just started it yesterday, felt a boost of energy today)


:indian:

POWERLIFTER87
08-29-2007, 07:12 PM
Congrats on the bench PR. Great work.

IZich
08-29-2007, 09:02 PM
Thanks 87. Why is your squat number so high? Teach me!

Wednesday: Running (Sort of Active Recovery)
Note to self: run more. I got TOTALLY demolished by jogging only 2 miles or so. I suck at GPP, sigh.

IZich
08-30-2007, 10:42 PM
Thursday: ME GM

"ME GMs"
I did heavy triples, and did it really light because this was the first time I did them.
Thoughts: I need to work on arching my back more.
8x3, working up to 185

1 handed DL's
8x2x225lbs (this was pretty hard on my grip - I had to use hook. Really interesting exercise)

5x5s of:
Cable Horiz Rows
Weighted Pullups (BW+45)
Standing EZ BB Curl
Chinups
Cable Curls
DB Curls (I'm vain, I know. I love the biceps!)

My ON 100% Double Chocolate came in today, and MY oh MY is that stuff delicious!

IZich
08-31-2007, 07:30 PM
Friday: "DE"

Today the stupid globogym-YMCA was closed (labor day crap), so I had to work out at home with a barbell and 2 35's.

3x8 of:

OH Press
BB Rows
T-Bar Rows

Tabata Pushups (score: 10. Crap. I started off at 15 then I totally died after the 4th set).

Cardio: Ran 2.5 mi. I decided to take it easy to do some AR on my hammies from yesterday's workout. Felt pretty good still, and damn I gotta even out that tan!

PWO: 3 scoops ON 100%. Mmmmm...

Bako Lifter
08-31-2007, 07:49 PM
Nice bench PR dude!

And hey, our totals match ;). Except my numbers are equiped :(.

North
08-31-2007, 11:13 PM
Nice benching izich. You looked like you were close on that 330

IZich
08-31-2007, 11:39 PM
Nice bench PR dude!

And hey, our totals match ;). Except my numbers are equiped :(.

Dude, whatever! You weigh like 60 pounds less than me... I'm fairly sure you're way stronger than me bro!

IZich
08-31-2007, 11:40 PM
Nice benching izich. You looked like you were close on that 330

Thanks North. Stay tuned - I'm planning to hit 330 2 weeks from now (doing 3-boards next week).

DoUgL@S
08-31-2007, 11:58 PM
Nice work on the PR! I hope you hit 330.

POWERLIFTER87
09-01-2007, 12:24 PM
Thanks 87. Why is your squat number so high? Teach me!

Because I'm good at squatting. I dunno, lol. I think it's more that my deadlift sucks, rather than my squat is so high.



(I'm vain, I know. I love the biceps!)

So do I, lol.

Nice couple workouts. You'll get the 330 bench.

KevinStarke
09-01-2007, 12:27 PM
You'll get the 330, workouts are lookin good.

IZich
09-01-2007, 01:04 PM
Thanks a lot for the support bros, really appreciate it.

Saturday:

2.5mi run in the sun - FREAKIN hot. Time: 20min

IZich
09-04-2007, 08:11 PM
Tuesday: ME 2-Board BP

Grr... gym was closed yesterday. I'd love to work out on Labor Day. Fools.

ME 2-Board BP
135x8
135x5
225x5
275x3
300x1
315x1
330x1 MISS
330x1
340x1 MISS

3x8's of:
DB Rows
Weighted Side Bends
DB Press (80s), elbows in
EZ-Curl
Ab Machine

Aaaaand life goes on.

TJ2389
09-04-2007, 08:35 PM
good **** in here dude. Btw is that a YMCA weight room im lookin at in your 320 PR video? If it is, my local YMCA needs to upgrade...a lot...(like get rid of the rusty orange BB's)

IZich
09-05-2007, 07:18 PM
good **** in here dude. Btw is that a YMCA weight room im lookin at in your 320 PR video? If it is, my local YMCA needs to upgrade...a lot...(like get rid of the rusty orange BB's)

Yeah TJ, it is a YMCA. Where is your Y located (City, State-wise)?

Wednesday: Cardio
2.5mi run

TJ2389
09-05-2007, 08:23 PM
A small suburb outside of Boston, MA with a crappy weight room lol. Your YMCA kicks ass...

IZich
09-06-2007, 11:30 PM
Thursday: ME DL

ME Sumo Deads
135x8
135x8
225x5
315x3
365x1
395x1
415x1
430x1 (PR)
440x1 MISS

Conventional DL on 2" platform
315x12 strapped

5x5's of:

Pullups (changing grips)
Preacher BB Curls
Horiz Cable Row

I'm getting closer to my goal...

POWERLIFTER87
09-07-2007, 04:39 PM
Great work on the deadlift PR.

TommyBoy
09-07-2007, 05:14 PM
Nice work in here bro.

IZich
09-08-2007, 12:32 AM
Tommyboy, PL87, thanks. You two are huge inspirations to me and keep me going.

About the DLs - I was looking at how I did a 315x12 at the end of my set with conventional deads, and I *THINK* it might be stronger than my sumo. I'll do an ME conv next week to see just how strong that is.

Friday: DE Bench

DE Bench
8x3x185lbs

5x5s of:
DB Bench Press (elbows to sides)
Standing Lat ab thing (in actually i probably did like 5x10 or 5x15)

Iso work for bench press
3x3x275lbs - hold for 5 seconds at 2" off chest.

The Iso work was HARD. REALLY HARD. I hope it helped strengthen my sticking point.

KevinStarke
09-08-2007, 08:37 AM
Good lookin DE day man, im sure those paused benches off the chest were fun.

POWERLIFTER87
09-08-2007, 04:44 PM
Nice benching. The iso work sounds interesting. I have never heard of that.

IZich
09-10-2007, 11:08 PM
Thanks guys. I read about the iso work somewhere, about how it strengthens the muscle contraction (but only at that specific point of the movement). We'll see how well it does tomorrow during ME bench.

Monday: DE DL day

Cardio: 2.5mi run

DE Convential DL
8x3x245lbs

5x8's of:
T-bar Rows
Sitting DB Hammer Curls
DB Lunges (really hard - with 60's in hand)
Pullups

IZich
09-11-2007, 07:55 PM
Tuesday: ME Bench

ME Bench
45x8
135x8
135x5
225x3
245x3
275x1
300x1
315x1 MISS (misaligned it, then struggled the rest of the time)
315x1 (i drove through my toes instead of my heels. I find it gives a better arch)
275x5 practicing pop
225x14 PR! The most reps I've done with 225. I wonder how many I could do fresh...

5x5 of:
DB Rows
DB Press with elbows in
Standing Ab Crunches

TJ2389
09-11-2007, 09:10 PM
Very strong PR, congrads

POWERLIFTER87
09-12-2007, 09:04 PM
Awesome bench PR. I guess you're good at reps as compared to singles just like I am.

IZich
09-14-2007, 01:06 AM
Thanks, guys. PL87 Yeah I guess I'm not horrible at reps, but the 1RM is what I wish I could improve on...

Thursday: ME DL Day

ME Conv DL's
45x8
135x5
225x5
315x3
365x1
405x1
430x1 PR
440x1 DOUBLE PR (http://www.youtube.com/watch?v=mJP76rXrPfE)

Felt really, really good. I think the chucks helped out a lot, but my hips are still coming up too fast. Need to work on hip strength some more.

5x5's of:
DB Rows
Reverse Hypers
Seated Hammer Curls

IZich
09-14-2007, 05:27 PM
Friday: DE Bench

DE Bench - Ring fingers on Rings
8x3x165lbs (~50%)

Wide Grip - working on pop
225lbsx10

3x8 of:
T-Bar Rows
Shoulder DB Press
Weighted Side Bends
DB Bench Press, elbows tucked
Abs
Dips

Very solid day with lots of volume. I'm pleased.

TommyBoy
09-14-2007, 05:43 PM
Very good looking bench session. Nice pull too.

KingWilder
09-14-2007, 06:53 PM
your journal always makes me feel weak

haha, lookin' good man

bjohnso
09-14-2007, 08:14 PM
Your benching and deadlifting look superb.

IZich
09-15-2007, 02:50 AM
Thanks dudes. I'm moving back down to my LA apartment on Sunday where I have access to a proper power rack, so we'll see where my squat is at then.

TJ2389
09-16-2007, 09:02 AM
Saw that new dead lift on the video wall, very nice. I love the music playing in the background too, I think it was at first john mayer and then sean kingston. You should at five more pounds just because you had to dead lift to the sounds of waiting on the world to change.

RedSpikeyThing
09-16-2007, 09:25 AM
nice deadlift PR! Keep up the hard work, you'll get your goals in no time

KevinStarke
09-16-2007, 10:48 AM
Great deadlift PR and nice DE work.

IZich
09-19-2007, 02:09 PM
Sweet, thanks guys for the support.

Sunday: DE Squats

DE Low Box Squats
8x3x165lbs (50%)
225lbsx10

DE Narrow Sumo DLs
4x3x225lbs

3x8's of:
Chest-supported Rows (yes!)
DB Hammer Curls

I'm going in later today for a ME bench day, but my back is completely sunburned so we'll see how that affects things.

KevinStarke
09-19-2007, 03:02 PM
Nice lower DE work man. Just a suggestion on the DE box squats maybe try doing 10x2 instead of 8x3. I was always taught to do DE benching for sets of 3, DE squatting for sets of 2 and DE pulling for sets of 1.

IZich
09-19-2007, 09:11 PM
Nice lower DE work man. Just a suggestion on the DE box squats maybe try doing 10x2 instead of 8x3. I was always taught to do DE benching for sets of 3, DE squatting for sets of 2 and DE pulling for sets of 1.

Thanks Kev for the advice, I'll try that next week.

Wednesday: "RE" Bench Day

My sunburn was INTENSE and pressing off of my traps was like pure death. I ended up doing heavy 5x5's instead of pushing the heavy singles.

5x5's of:
RE Bench
DB Military Press
Chest-Supported Rows

Sunburns got to me and I couldn't finish my ab exercise.

TJ2389
10-02-2007, 08:02 PM
Yo dude wheres the workouts?