View Full Version : SPF 11-29-08 Raw Elite@181

Jeff Roark
05-12-2008, 04:33 AM
Here is the goal along with the place and time.

1396lbs@181lbs= Raw Elite/ Goals 525/350/550=1425lbs


I have plenty of time to prepare for this meet and I am going for my Elite total in this federation. I'm not sure what is Elite in all the other feds and it doesn't really matter anyway.


CGBP- 300x1, 275x5x1, 225x6x3
Chinups- BW+25lbsx5x1, BWx6x3
Incline DB Press- 2x20
Barbell Curls- 2x12

First workout after a 2 week forced lay off. I had planned to compete today but the meet was fortunately for me cancelled due to lack of entries. This worked out good for me as I got the strep throat and stomach virus all together the week before last and was down on the couch for 7 straight days. I would have been crushed trying to use the weights I was planning going after if I would have had to competed today. I felt weak, really weak tonight but I'll get back in the groove in a few weeks.


Snatch- 95x5, 115x2, 135x2, 155x2, 185x3, 195x3, 205x3

SSB Squat- 135x5, 185x5, 225x3, 275x3, 315x3, 345x3

Trapbar Deadlift- 225x3, 295x3, 365x3, 415x3

Sluggish workout just getting back into the groove and trying to find out where I am strength wise after the sickness and layoff. Everything felt heavy and I felt really slow. I was like a slug going under the snatches or atleast it felt that way. I'll just take a few weeks to find out where I'm at and get everything in line and I will be ok. I have lots of hard work climbing and crawling running conduit over the next few weeks so I didn't really push the issue tonight either because I didn't want to be crippled tomorrow and the days to follow.


Military Press- 210x5x1, 185x6x3
One Arm Dumbell Rows- 6x12
Rear Delts/L-flyes- 3x15
few sets of light hammer kurls

Tough workout.



Power Snatch- 135x3x3

SSB Squats- 350x5x1, 300x6x3

Incline Situps/Hyper Extensions- 3 sets each

Strong workout on the squats. Really felt good with the weight. I ended up having to hurry the pace up on this workout as while I was warming up on snatches the electricity went off. By the time I got to the last set of squats it was getting to dark to lift in the barn. So I finished off with a few quick sets of gut and lower back and was finished.

Jeff Roark
05-13-2008, 07:00 PM

CGBP- 45x3x15, 95x10, 135x10, 185x5, 225x5, 275x3, 300x5x1, 275x6x3, 225x10, 135x20


rear delts/shoulder horn- a few sets

Good strong close grip bench workout. I am actually really suprised with my close grip strength. The last bench cycle has treated me well it seems. I also have some training partners as of right now. My Dad is one and I have a youngun that has never lifted before. Dad likes Pulldowns better than chins because he says chins hurt his shoulder bad from an old injury from picthing baseball when he was young. So I'll just let the chins go and work with the other guys. It was fun have some atmosphere in the barn this evening instead of just grinding along by myself.

05-13-2008, 08:32 PM
Hey, man, nice lifting!

Jeff Roark
05-14-2008, 04:09 AM
Thanks a bunch.

Jeff Roark
05-15-2008, 07:07 PM

Power Cleans- 95x2x5, 115x2x5, 135x2x3, 155x2x3, 185x3x3, 205x3

SSB Squats- 350x1,1,1,1,1,2 300x3,3,3,3,3,4

TrapBar Deadlifts- 435x3

situps/hypers- 3 sets each

Great workout. The Squats were strong. Trapbar deadlifts are definately a weakness for me. I am using the low handles until I can pull over 500lbs and then I will allow myself to use the raised handles. Really tough exercise that I do not like but I need to do to cure some weakness.

Jeff Roark
05-18-2008, 07:40 PM

situps/hyper ext- 3x15

Military Press- 210x2,2,2,2,2,2 185x5,5,5,4,3,2 135x2x12

Dumbell Rows- 125x6x6

Face Pulls- 3x30
shoulder horn- 3x10

Axle curls- 3x10

Definately a PR workout for me. I mean have done these weights before with these reps but nowhere near this amount of volume. I want to get 210x6x3 and 185x6x5 before moving the weights up. Also I have to quit taking it easy on myself with light weights on upper back movements. I should be doing that 125lb bell for sets of 15-20 reps and I will by summers end. Everything else was fluff work.

05-18-2008, 08:01 PM
Nice work. Those are some strong rows. Keep it up!

Jeff Roark
05-22-2008, 07:22 PM

Cleans- 95x10, 135x5, 185x4, 225x3, 250x1,1

SSB Squats- 370x3,3,3,2,1

SLDL- 185x15

Ironboot leg raises- 1x25

Wind Sprints- 75 yards x 8

Did not feel strong at all. Squats were quite a struggle. The cleans sort of bit into my energy levels to tell you the truth and thats pretty sad considering I didn't do much at all. I need to shape up. I'm going to do some focusing on SLDLs, heavy gut work, and wind sprints to tie up some lose ends that I think I have. Hopefully, later this year I can afford to buy some farmers walk handles and maybe a Yoke to add into the mix. Between here and there I am going to get my gut and lower back stronger and in better shape.

05-22-2008, 07:58 PM
looking good jeff....go get that elite total man!!

Jeff Roark
05-25-2008, 08:03 PM

Roman Chair Situps/Hyper Ext- 5x10

Close Grip Bench Press- 45x3x15, 65x15, 95x15, 135x12, 185x5, 225x5, 250x3, 275x2, 295x1, 305x1, 315x1, 300x10x1, 225x1xfailure(I think it was 13 reps)

Prone Rows-(30 sec rest between sets)-135x9x8

Face pulls- 3 sets

hammer curls- 1x15

I guess this is probably a PR on the CGBP. If its not I can't remember the better one, so that is in the past and this is now.

Jeff Roark
05-27-2008, 08:10 PM

Cleans- 135x3x5, 155x5, 185x5, 205x3, 225x2, 250x1

SSB Squats- 400x1(PR!) 370x3x3, 320x8

Shrug-bar Deadlifts- 315x15

Sprints- 75xyrds x 8 trips

Roman Chair Situps/Hyper Ext- 1x25

Finally broke that 400lbs barrier on the SSB Squats. Was super tough and I really felt the load all over. I think the cleans may be draining me just a bit and I am on the verge of just tossing them aside for the time being, but I'll take a wait and see stance for now. I was so tired by the time I got the deadlifts that I just wanted to do one set and be done and this really capped me off after all the other stuff. I was then stupid enough to do sprints that actually felt pretty good! Nice to set PRs.

05-27-2008, 08:33 PM
Good stuff in here, dude. That meet is about 45 minutes from where I live, so I might just jump in it. We shall see! Good luck, biggie!

Jeff Roark
05-28-2008, 04:35 AM
thanks JB and good luck to you if you decide to enter.

Jeff Roark
05-29-2008, 07:28 PM

Roman Chair Situps/Hyper Ext- 3x10

Military Press- 45x3x10, 95x10, 135x5, 155xx3, 175x1, 195x1, 215x1, 230x1(PR!) 215x8x1, 185x7, 165x8, 135x12

Dumbell Row- 125x6x10

Axle Curls- 2 sets to failure

neck work- 4 sets

Nice PR. Thats been a long time coming. The lockout was pretty tough but it'll get stronger over the next few months. 20lbs to go!

Jeff Roark
06-01-2008, 07:48 PM

Olympic Squat- (45x3x10, 95x10, 135x8, 185x5, 225x3, 275x3, 315x1, 365x1) 400x8, 365x10, 315x12, 225x2x15

SLDL- 285x2x8

Ironboot Leg Raise- 1x25

Side Bends- 2x10

First workout with a regular bar and in the Olympic style in a long time. Everything felt pretty good, just a tad bit out of the groove, but I'll be getting used to it over the next few weeks. Over the next month my goal is 400x10 reps in the Olympic Squat and I want to get 285x12-15 reps on the SLDLs. This will be some tough work for sure but I need some variation from the singles.

Jeff Roark
06-03-2008, 06:36 PM

CGBP- 300x1, 275x5, 250x5, 225x5

Sometimes you just gotta know when to call it a day. I am nowhere near recovered from Sundays workout and I felt it tonight. No energy and very little motivation. A nice hot shower and some deep sleep sounds excellent.

Jeff Roark
06-05-2008, 08:34 PM

warmup- Jump Rope a few sets and a little stretching

Olympic Squats- 45x3x12, 135x12, 225x5, 275x1, 325x1, 365x1, 415x1, *440x3,3,2*

Hyper Ext- 3x10 with 2 sec. count at top of each rep

Iron Boot leg raises- 3x10

walking lunges- BWx3x12

PR squat workout. Thats the most weight for those type of repetitions on the Olympic Squats I have ever used. I could have beaten my all time PR of 455lbs on the Olympic Squats tonight pretty easily, and most likely by 20-30lbs but no need to push it right now. I'd like to turn the sets of 3 on the 440lbs into a top set of 5 reps. Hyperextensions, well, these simply crush me. Somewhere back there I got myself a weakness and these reach out and get personal with it. I trembled all over trying to squeeze that hold out on the top. It makes me ponder the type of power a guy like Reg Park had in his lower back, glutes and hams to worked up to over 225lbs on this exercise and for reps! Ironboots are just awesome and bust my fat little gut hard so we'll be sticking with those for sure. Great workout!

Jeff Roark
06-12-2008, 07:28 PM

warmup- jump rope, some stretching

Military Press- 45x2x15, 95x8, 135x5,5 155x3, 185x6,5,5,5,5

One Arm Row- 125lbs a few sets

face pulls- a few sets

First time I have trained since last Thursday. I had family stuff to do Sunday and then Monday I cam down with the strep throat again!(I think I may end up having to have my tonsils taken out eventually) I immediately went to the doctor and they gave me two shots one in each cheek. I felt better by Wednesday morning and felt really good today. Came home, ate a nice meal with lots of food from the garden, took a 2 hour nap and woke up ready to go. Sort of out of the groove on the presses but I was strong, I think that was the most sets of 5+ I have ever managed with 185lbs unless I just don't remember a better one.

Travis Bell
06-12-2008, 07:52 PM
lookin good Jeff, keep it up!

Jeff Roark
06-12-2008, 08:40 PM
Thanks Travis- hope you keep reading and keep and eye on me! Its pretty nice setting PRs and I am not even really trying as I have vacation coming up within a week and I am already have the laying around on the beach mentality!

Jeff Roark
06-15-2008, 06:54 PM

warmup- jump rope

Olympic Squats- 45x3x10, 95x10, 135x10, 185x8, 225x5, 295x5, 365x3, 415x1, 450x2*, 405x5

SLDL- 135x10, 225x10, 315x6

Well, this was a good workout all things considering. I had absolutely no legs at all and I knew it when I put 135lbs on the bar. I guess it was due from being outside working in the garden from around 1:30pm until nearly 9pm. I had to cut cane poles to stake my beans and that was a terrible job that just about whipped me. After all that ordeal I decided that I didn't like the way things were looking so I tilled and hoed the entire garden and I was simply beat and I guess that carried over into tonight. I pretty much forced myself to work up to the 450lbs and I wanted to go for 3 reps, I managed 2 and had the 3rd just about there but I just couldn't break through the sticking point with weak knees. If I would have attempted the 450 the other night when I hit th 400x8 I would have got it no problem. Followed it up with some good solid SLDLs which I think I made a gain on too. So great workout for weak legs with no spring.

Jeff Roark
06-16-2008, 07:05 PM

Bench Press- 45x3x15, 95x10, 135x10, 185x5, 225x3, 245x3, 285x3, 315x3, 335x1, 350x1*

Feet-up Bench Press- 275x1(3sec pause) 225x12

Rope Chinups- BWx10x3

Neck - a few sets

Just wanted to see where I am on the bench press. This was definately a max and I don't think another ounce would have went. I have to admit that it had a pretty decent bounce too but, I can clean that up and all I need to do is just get use to moving those kind of weights. I'm definately going to start working the feet up bench again. Someone reminded me of them and I use to use them quite a bit back when I was younger. I may alternate them with close grips for a few months with an occasional test of the regular bench. Great way to go into the vacation! Just one more workout and its most likely going to be deadlifts and military presses on Thursday.

Jeff Roark
06-19-2008, 07:59 PM

Olympic Squats- 100lbs+dbl. green bands+44lbs of chain- 6x2

Military Press- 45x2x12, 95x10, 135x5, 155x3, 185x3, 205x1, 215x1, 235x1*
215x2*, 185x8*, 135x15

Deadlift- 225x2x3, 275x3, 325x3, 365x1, 415x1, 465x1, 515x1

sled drag- 75yrds x 1 trip backwards and 1 trip forwards

Yeah baby! I set 3 PRs tonight on Military Presses. Great way to go into a week vacation on the beach. I got pretty worked up on the presses and was pretty much mentally done by the time I hit the deadlifts. I managed 515 for a single but that was by far all I had, not a PR but decent for really not pulling in a couple months. My goal for the September time frame on this lift will be 525x3. This should give me a 550x1 for sure and if I can do it at around 181lbs that will score me the 3xbw pull thats been a goal of mine for a long time.

Jeff Roark
06-29-2008, 07:32 PM

a.m.- Treadmill x 30 minutes

Bench Press- 45x2x15, 95x10, 135x8, 185x5, 225x5, 250x3, 275x1

Pulldowns- 3x12

a few sets of hammer curls

Didn't do alot tonight after a weeks worth of rest. Just sort of a run through the motions workout. Seems like after a layoff of just a week my body takes a stupid pill and don't really push or pull right.

Jeff Roark
07-01-2008, 07:47 PM

sled drag-75yrdx6

SSB Squats- barx5, 95x5, 135x3, 185x3, 225x3, 275x3, 315x3, 365x1, 305x2x5

Sled Push- 75yrdx4

I'm not in good shape at all, thats all that needs to be said. The Sled Push just about got me down. I felt it all over and especially in my gut. I need to do what I dislike doing and what I am weak at.

Jeff Roark
07-03-2008, 08:25 PM

Military Press- 45x3x15, 65x10, 95x10, 135x5, 155x3, 185x1, 205x3x3

Pulldowns- 5x12

H-Roll- 15lbsx3x15

Band Pull-Aparts- 3x15

hammer curls- a few sets

Military Press was great considering I had an old pair of workboots on that I was to lazy to walk into the house to change into my lifting shoes. It definately made a difference in my balance as I wobbled all over the place. So not bad for not having my lifting shoes on and no caffine before hand. On another note- I've been on vacation for 2 weeks today and before I lifted I took a ride up to see my little brother at his job. He works at a coal mine on a HighWall miner and he is a pin setter. His job entails swinging a 20lb sledge hammer pretty much all day long in the heat and rock dust. He started at 2pm this afternoon and doesn't get off until 5am tomorrow morning. He has no paid vacations or sick days. He has to grip for every dime he makes. He doesn't have time for hobbies like lifting or pretty much anything else. It just reminded me of what toughness and strength really are again and made me respect what he has to do to make a living. It made me feel like I work a job made for a woman.

Jeff Roark
07-06-2008, 07:31 PM

warmup- sled drag/pull- 45lbs, 95lbs, 135lbs x 6 75yrd trips on grass

Olympic Squats-(+dbl grn bands) 45x3, 95x3, 135x2x2, 155x2x2, 185x2x2

Partial Deadlifts-(5inch blocks) 275x3, 325x3, 365x3, 405x3, 455x3, 505x3, 550x0

leg raises/45 degree hypers- 2x20

I said it the other day and its the painful truth, I'm not in shape or strong enough to lift heavy weights. My legs were like noodles after the sled drags and these are considered light work, weights that people drag for up to 20-30 minutes nonstop. Its all I can do to make a few trips up and down the yard. To top it off if I had a lower back, glutes and hamstrings I could pull the 550lbs that I want, but its all I can do to manage 2 sets of 20 with bodyweight on 45 degree hypers for cyring out loud. I think I have finally come to the point in my lifting that I am going to have to do some focusing on these exercises that I have always in the back of my mind considered useless. I honestly think some concentrated work on these type of exercises are what will put me at the next level. I wish I could get away without doing them but I think that time has passed me by.

07-07-2008, 11:19 AM
Jeff stay after it, saw some of your videos on youtube (good job) you look dedicated and with a lot of drive.
my pops was coal miner, yucky work to me, you have to respect people that can do those hard jobs.

I think I'm in the same boat as you on the last post. I work around too many exercises that I should just find away to do.

Jeff Roark
07-07-2008, 06:26 PM
yeah I'm just going to have man up and hit these things hard until they become easy for me. I am one sore fella this evening.

07-07-2008, 06:29 PM
Keep at it, Jeff. Your training looks great, man!

Jeff Roark
07-08-2008, 08:03 PM

Bench Press- 45x2x15, 95x10, 135x8, 185x5, 225x3, 275x1, 315x10x1

H-Rolls- 3x15

Thats all I had the time or the energy for this evening. I gave blood today at work and donated sperm to the wife this evening before working out so I was pretty much milked to say the least. Interesting huh? Some of the reps on the 315 were paused while others were touch n go. It was strange, even with being weaker than water some reps smoked up, like #3, 4, and 7 and some absolutely dragged like #6, 8, and 9. When I do this again I am going to take note of what reps were good and which ones were not as good and see if there is something different in my setup or the groove of the lift.