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dbcb314
04-26-2008, 01:19 PM
I plan on doing a USAPL meet sometime in the next year. Whenever I do decide to do one, it will be my first meet. I plan on probably doing the meet raw (USAPL raw rules), but eventually I will probably end up in gear, unless the raw movement continues to grow.

I am 5'8 235ish

Anyway, Here are my best lifts that matter...


Squats- raw: 515x1

Squats- wraps: 555x1

Sumo Deadlift- w/straps: 570x1

Bench Press- paused: 365x1

2-Board Bench Press: 385x1

3-Board Bench Press: 405x1


I have taken many videos that can be found at: www.youtube.com/dbcb314

dbcb314
04-26-2008, 01:21 PM
4/24

Bench Press Assistance


DE Bench Press: (middle finger on rings) 135x3,3,3, 185x3,3 (ring finger on the rings) 185x3,3,3

Paused DB Bench Press: 100x8, 110x8,8

Hang Clean and Press: 135x5,5 145x5

Floor DB Ext: 30x12,12 35x12

Cable Tricep Ext: 3x15

Straight Bar Curls: 3x12

dbcb314
04-26-2008, 01:21 PM
4/25

Squat/Deadlift Assistance, Back


Hack Squat: 270x12, 320x12,12

Pendlay Rows: 285x5,5,5

Chins: BW+45x8, BW+55x8,8

DB Rows: [straps] 120x20 [no straps] 90x20

Reverse Hyper: 50x12,12,12

Glute Ham Raise: BWx8,8,8,8,8

dbcb314
04-26-2008, 10:25 PM
This weight is easy going forward, burns like hell going backward. Probably do 32 passes next week, and then go up to 100lbs


4/26

GPP


Sled+50x 20 passes, interval style

dbcb314
04-27-2008, 10:54 AM
CGBP feels just as strong as bench press... lol. Feels a hell of a long more comfortable and the weight feels lighter in my hands. I could have had 315x5 if I had a spotter, but CGBP is known for dieing halfway up for no reason so I didn't chance it. Almost tripled 345.


4/27

Bench Press


Close Grip Bench Press: 315x4, 345x2 (failed 3rd), 315x3

2 Board Bench Press: 315x5,5,5

Machine Shoulder Press: 100x12, 110x12,12

H-Rolls: 20x12,12,12

Seated Side Raises: 3x12

Rope Cable Ext: 3x20

Eliptical, 6 resistance: 15 minutes

dbcb314
05-01-2008, 04:23 PM
I lowered my box... big difference lol. But still got a 10lb PR, but that was the only good set I had all day. 495 felt heavy as ****. High box squats were a waste... my knees were screaming... gonna have to rethink that one.

I am in "I hate deadlifts" mode again. I despise pulling sumo... I hate it. My grip sucks. waaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa

Still.. hit a PR during finals week when all i had to eat yesterday was crap. And today I woke up at 7 for my final. So, w/e

Oh and my car broke right when I got home... joy



4/29

Squats, Deadlifts


Box Squats: [knee sleeves, belt] 495x1, 525x1 PR 10lbs, 495x1

High Box Squats: 495x1,1... killed my knees

Sumo Deadlift: [belt, knee sleeves] 455x2, then I quit

Machine Gripper: 45x15, 70x15, 90x15, 115x15,15,15

Abs: 4x20

dbcb314
05-01-2008, 04:24 PM
Good assistance day. DB bench didn't feel too bad, woulda done 115 for my last set... but I coulnd't find a 115 lol. next step was 120 so **** that. might be a 115 upstairs or something.

Standing military press is strict... not a push press. If it is a push press I will say so.

How is my speed on DE bench? 185 felt fast, i went up to 205 and it felt like ****. Is this fast enough?


5/1

Bench Press Assistance


DE Bench Press: 185x3,3,3,3, 205x3,3, 185x3,3 http://www.youtube.com/watch?v=rEYjSEaoKBI

Paused DB Bench: 110x8,8,8 http://www.youtube.com/watch?v=DFr0UWV6cDU

Standing Military Press: 135x5, 155x5, 175x5,5

Floor DB Ext: 40x12,12,12

Cable Tri Ext: 3x15

Straight Bar Curls: 3x12


Last final is tonight.... woot

f-rider
05-02-2008, 02:21 AM
Congrats on your choice of USAPL!

You've got some pretty awesome numbers. By the sound of those "finals" (man, I don't miss them at all :)), you're in college? Do you qualify as a junior? If I'm not mistaken, your almost-raw total would be enough to qualify you for USAPL Nationals as a Jr in the 242 class.

Took a look at your squat videos - one comment: by the way your knees bent when you were walking around, it looked like your knee wraps weren't that tight. If your skin doesn't feel like it's burning and there are no bruises, it's not tight enough. :) The z-wraps provide very good stopping power, but only once you crank them on tight enough.

dbcb314
05-02-2008, 05:56 AM
Yeah I am still a junior... not quite sure how they decide when you are too old, but I will be 22 in late July so I have at least one more left. Actually, the Junior Worlds Coach is from my town, is a professor at the school, and I have seen him personally train people at my gym and he used to train there. He actually won masters IPF worlds in his weight class a few years back. And the gym owner actually got second at masters IPF worlds 3 years back i do believe.

And that is my plan IF I get into gear is to go to junior nats. Qualify at the local meet we have in town and lift at junior nats that summer. If I get into gear. I am curious on how the raw national meet will turn out in July. If there is a big turn out I may just stay raw. It is what I would prefer.

dbcb314
05-02-2008, 09:53 AM
Todays workout SUCKED. I decided to do DE pulls to work on my form... and my back tightened up on the first ****ing warm up with 135. And it literally did not let go until about 5 minutes ago (so about 90 minutes of continuous back pain). Just completely sucked the life out of the workout and made me cut a lot of things out because I was taking forever. Now I remember why I keep all my lower back stuff on one day lol. Back to hacks on this day. Oh well what can you do... I had about 2 good workouts and 1 pretty good PR during finals week so I will take it. Relax over the weekend and come back full stream Sunday night.

GHRs were done with my hands behind my head... completely changed the lift and pwned me hard.


5/2

Back, PC


DE Sumo Deadlift: 225x3,3,3,3,3, 275x2,2,2,2,2

DB Rows: 110x8, 140x5 (straps) 140x8

Lat Pull Downs:170x8, 180x8,8

Reverse Hyper: 50x12,12,12

Glute Ham Raise: BWx8,7,6

dbcb314
05-04-2008, 07:51 PM
Chains > Bands. I liked them a lot better. I actually wanted to do triples or something... but found out chains + mult reps + no spotters= stupid. To damn wobbly. I may have had more in me or not... there wasn't a sole in the gym and this is about all I can lift off and it was pretty tough to press as well. I have no idea how much they weigh so don't ask. id guess somewhere around 15-20


5/4

Bench Press


Bench Press w/4 chains: 225x1, 255x1, 275x1, 280x1

2 Board Bench Press w/4 chains: 280x3, 245x5

HS BTN Press: 45x12, 70x12,12,12

H-Rolls: 20x12,12,12... these are ****ing hard

Seated Side Raises: 3x12

Rope Ext: 3x20

mmmduff
05-04-2008, 09:10 PM
good to see you posting over here man. sick bench with chains. and what are h-rolls?

dbcb314
05-04-2008, 09:58 PM
good to see you posting over here man. sick bench with chains. and what are h-rolls?
H Roll = Halbert Roll http://www.wannabebigforums.com/showthread.php?t=110082


Your name looks familiar... which forum?

mmmduff
05-05-2008, 10:30 AM
that looks like a tough exercise bro. i post on MMI also

dbcb314
05-06-2008, 02:34 PM
5/5

GPP

Small Tire: 9 flips, rest, 9 flips, rest, 9 flips, rest, 9 flips

dbcb314
05-06-2008, 02:35 PM
SSB is an odd beast. Don't know how to explain it... just odd lol. One thing it did was make it really hard for me to breath for some reason. Just... odd lol.

SSB gm >>>>>> regular bar gm's thats for sure..

I don't know how much this bar weighs and I don't really care. I am counting it as 45 because it makes the math easier. I would imagin it is heavier though.


5/6

Squats, Deadlifts


SSB Squats: [knee sleeves, belt] 365x3, 405x1, 425x1 http://youtube.com/watch?v=w1LhxQvuIRk

SSB Goodmorning: [belt] 225x5, 275x5, 295x3 http://youtube.com/watch?v=6KOQZZMBrJY

Plate Pinches: 3-10's x30s, 30s, 15s

HS Gripper: 115x15, 125x15,15

dbcb314
05-08-2008, 12:45 PM
Third week of DE stuff = work up afterwards. Finally finally finally hit 315x5 lol. Pathetic but w/e... if I woulda failed I woulda hung myself.


5/8

Bench Press Assistance


DE Bench Press: 185x1,1,1,1, 205x1,1, 225x1

Bench Press: 315x5 PR http://www.youtube.com/watch?v=eoL3685YlrQ

Paused Bench Press: 335x1

Paused DB Bench Press: 100x5, 120x5, 130x5 http://www.youtube.com/watch?v=WaMepU_VRUI

Standing Military Press: 175x5,5, 155x5

Floor DB Ext: 35x12, 40x12,12

Cable Tri Ext: 3x15

Machine Curls: 3x15

dbcb314
05-09-2008, 12:17 PM
Pendlay rows were crap, I think I grabbed a thicker bar because I was having some super grip problems.

No chins as I was just dead... because of...

idk why I did 30 reps on hacks. I asked myself... did I want to do 3 hard sets of 12, or one really hard set of 20. I chose the one set, and then I got to 20 and it wasn't hard enough so I went to 30. Then I just kinda sat/walked around for 20 mins lol.


5/9

Back, PC


Machine Hack Squats: 360x30 http://www.youtube.com/watch?v=AabkU6NFN2Y

Pendlay Rows: 295x3+2 cheated, 275x5,5

DB Rows: (no straps) 100x20

Underhand Lat Pull Downs: 2x10, 2x8

GHR: BWx8,8,8,8,8

Machine Back Ext: 150x15,15,15,15,15

Abs on GHR: BWx12, 25x10,10

bigmoney
05-09-2008, 12:30 PM
Badass couple of sessions man. Congrats on the 315X5 that is a good milestone. Next is 365!
I can tell you loved the SSB too, lol. SSB GM's are probably one of the hardest exercises. My mid back gets sore as **** trying to arch with that bar on GM's.

dbcb314
05-09-2008, 02:07 PM
Yeah my whole back was killed by the SSB

thanks

mmmduff
05-09-2008, 03:13 PM
wow, great control on the 315 bench. you made it look like 135 on the bar

dbcb314
05-11-2008, 06:18 PM
thanks mmmmd

Because I already benched heavy this week (during my assistance day) I decided to go heavy with board instead, which went great.

Cambered bar... is... shady lol. IDK if I will ever do that again. I kept expecting shoulder death at any point.

Oh and ignore the gay bb'ers you hear... they are talking about how the weight doesn't matter and then they talked about some awesome chest exercise on the smith or some ****. My mp3 player shut off thats why I heard it. oh and 2 of the guys were tiny as **** and the older guy was ok sized (whose ****ing face was BEET red....)


5/11

Bench Press


2-Board Bench Press: 355x3 PR, 365x3 PR, 335x3

365: http://www.youtube.com/watch?v=U1rjo6Ilo4c

Cambered Bar, 1-Board Bench Press: 225x5,5,5

HS BTN Shoulder Press: 70x12, 80x12,12

H-Rolls: 20x12,12,12

Seated Side Raises: 35x8,8,8

Skinny V-Handle Cable Ext: 4x20


This has been a great week so far, hope to finish it well with squats tuesday (ssb again), then a deload.

mmmduff
05-12-2008, 03:07 PM
smith machine bench press with 10lbs, thats where its at. weight doesnt matter to those people who can't lift any! nice work out dude

dbcb314
05-13-2008, 11:40 AM
Add 20 to all SSB lbs, bar is 65, but I won't remember that for my log on my comp, so im just gonna keep the bar 45lbs lol.

I am working on my sumo form... trying to actually learn how to REALLY pull sumo, instead of just pulling conventional in a sumo stance. Basically, just trying to "squeeze the bar" off the floor, then accelerate when it breaks the floor, and trying to stay upright and i brought my stance in a bit to a more natural postion. There is absolutely no reason my DL should be so low when I squat 555. I should be over 600 easy by now. Doing it this way also keeps all the stress off of my lower back. Its going to take a while, but the weight will get back up there. Sucks weight wise for the short run, hope it pays off in the long run


5/13

Squat, Deadlift


SSB Squats: [knee sleeves, belt] 405x1, 435x1 PR, 455x1 PR, 405x2

455: http://www.youtube.com/watch?v=45PtjQg_tf0

Sumo Deadlift: 315x2,2, 365x2,2,2,2

Stiff Leg Deadlift: 365x5,5,5,5

HS Gripper: 125x15,15,15

Plate Pinches: 2-25x10s,10s,10s

Machine Abs: 3x15


Deload week next week.

dbcb314
05-15-2008, 09:06 PM
Well, stiff leg deads ****ed up my back lol. Add that to the list of things I can't do anymore. Damn. I guess GM's with the SSB will be my main lower back "heavy" exercise. That didn't seem to bother my back at all. I have been walking around like a crippled old man.

deload workout... weeeee


5/15

Deload- Bench Press Assistance


DB Bench Press: 100x10, 120x10

DB Skulls: 40x10,10,10

Machine Curls: 3x12

dbcb314
05-16-2008, 10:42 AM
So, my back is worse off than I thought. the reverse hypers hurt aggrivated it too :( and then I did the foam roller a bit afterwards, and when I rolled over my spine where it hurts... that hurt too lol. Oh well, I got basically a week in a half before I will have anything heavy on my back anyway.

Moved the foot thing on ghr's closer to the pad... much harder...


5/16

Deload- Back, PC Assistance


Lat Pull Downs: 2x10

Cable Rows- V handle: 2x10

GHR: 3x5

Reverse Hyper: 3x10

dbcb314
05-18-2008, 12:03 PM
5/18

Deload- Bench Press


Bench Press: 295x6

H-Rolls: 25x12, 20x15,15

Cable Ext w/#1: 3x15

Small Tire Flips: 9,9,9

dbcb314
05-20-2008, 12:19 PM
Last deload workout thank god. This week seemed soooo long.

Worked on squats a little because I plan to squat heavy next tuesday and wanted to become familiar with it again. Kept coming up on my toes and couldn't find a spot on my back to put the bar (was way to low) which probably caused the toe thing, but the weight felt light as **** as it should and I should be good next week. Back felt just grand as well.


5/20

Deload- Squat/Deadlift


Squat: 405x1

Machine Hack Squat: 450x8

Machine Back Ext: 150x30

HS Gripper: 135x15