PDA

View Full Version : [Pro Journal] - Scott Rowe's training log



scott rowe
03-10-2009, 12:21 PM
Hello my name is Scott Rowe. A little intro for those who don't know me. i am a 220 full power lifter and i do some bench only meets also. i live north of syracuse ny. my best lifts are squat 905 bench 710 and deadlift 700. I lift single double raw it doesn't matter. best single ply squat 775 bench 628 and pull 665. I would say most of my training is old school nothing really to fancy. i lift 4 days a week if i can handle it monday heavy squat or deadlift, wednesday raw bench/back, thursday squat/ pull light, sat heavy bench. tore my quad over the summer so just starting to get my squat back took a long time off so it could heal. i have lifted wpo, apf, ssa, uspf, ipa. have a single ply bench only meet coming up in april 18th so right in the middle of my training cycle. depending on this summer after this meet in april going to start training for one of the next pro/ams. i think i have a good shot at a 2300+ total at 220 and a 670+ bench in single ply. shoot high u never know.

scott rowe
03-10-2009, 12:48 PM
just going to throw up my last few workouts i can remember. starting two weeks ago. sorry so long mostly highlights.
deadlift off 6 inch block
315 x 3
405 x 3
495 x 3
585 x 1
675 x 1 really weak here going to work on it.
rev hypers 3 x 10 300lbs
glute ham 3 x 10 bw

wed bench raw
elbow sore so sets of 10 all the way up
315 x 10
385 x 10 paused last three

thursday
squats single ply briefs and belt
worked up to 505 x 10
deadlift 425 x 8 singles

sat heavy bench
very old single ply katana
raw up to 405 x 3 on 2 board
shirt on really really tight
still 2 board
545 x 3
605 x 3
655 x 3
705 x 1 easier than i thought but ripped shirt so now waiting on new one

monday another deadlift day
standing on 2 x 12 mini greens
worked up to 555 x 1

wednesday raw bench
close grip boards 2 board
225 x 8
315 x 6
405 x 3
added green band around shoulders
405 x 3
425 x 3
pushdowns

sat heavy bench
had to go with old double ply new katana not here yet
just highlights 2 board
605 x 3
665 x 3
705 x 2
735 x 1 pr off any board

this monday
boss briefs and belt only to box w/ pause
sets of 3 all the way up
315, 405, 495, 585, 675 felt like i could do more but back pumped and bench only next month so packed it in and went home.

i know reading so much is boring hope you have some ideas for me always looking to get stronger. thanks for taking the time.

Chris Rodgers
03-10-2009, 03:26 PM
Hey Scott! Good to see you posting your training log here. Your lifts at the Asylum meet in Feb were nasty! Hopefully I'll see you up at the next one.

scott rowe
03-12-2009, 12:09 PM
hey chris i might be there but i have a meet the next weekend so i won't be lifting.

from hitting the heavy boards last sat my wrists were real sore and elbows felt off so did another set of 10 reps.
pinky on ring
135 x 10
225 x 10
315 x 8
ring finger on ring
405 x 9
pullups 10,10,7,5
pushdowns 3 sets
for some reason i still love have a big raw bench.

Travis Bell
03-12-2009, 12:11 PM
ah, another person who likes to rep 405 haha. Ryan and I did a thing awhile back to see who could rep 405 more. I think he did 10, I did 9, AJ Schroder did like 15. Good times

I love doing heavy raw reps after my ME shirt work

Eric Downey
03-12-2009, 07:47 PM
nice look work scott. welcome to the board.

scott rowe
03-13-2009, 01:05 PM
thanks guys, i have not gotten to the point yet where i can do anything after shirt work, i usually just have the shakes hahahaha. my new shirt isn't here for tomorrow yet and it is getting crush time i hope it fits.
thursday was squats:

single ply briefs and belt walked out. didn't think i was sore from mondays box squat but i guess i was. 90 lb jumps all the way up.
135 x 10
225 x10
315 x 10
405 x 5
495 x 5
565 x 5 ugly so stopped there didn't feel good so didn't push it no squat meets for awhile.
rev hypers 3 sets 10
glute hams 3 x 10

scott rowe
03-16-2009, 12:07 PM
well new single ply shirt got here sat. morning and thought it would be a easy shirt to get on made arms shoulders and chest all bigger. nope to many peanut m & ms (my favorite). took like 20 minutes to get on and right arms still half inch too low. looks like i start my diet today. which sux.
raw:
135 x 10
225 x 8
315 x 6
405 x 3
shirt on
4 board 545 x 3
3 board 625 x 3
3 board 675 x 3 missed 4th
i was very surprised even had trouble touching the board on last set hope it stretches have 5 weeks to go.

Travis Bell
03-16-2009, 12:09 PM
What shirt are you wearing Scott?

scott rowe
03-17-2009, 09:19 AM
got a super katana size 50 with 48 chest plate. if my arms were smaller it wouldn't be so hard for me to find shirts that fit.hahahaha.

nothing to fancy. raw deadlift day off the floor.
worked up to 520 x 5 pretty easy but stopped there.
rev hypers
went home didn't feel like being there anyways.

need to wear it around the house to stretch out this week i think.

Travis Bell
03-17-2009, 09:33 AM
Scott, have you tried stuffing footballs in there?

One thing I have done in the past was put a football in the arms and inflate them just to the point where they stretched a little. I'd leave it in there for like 30min - 1hr at a time and then pull them out.

Don't do it too much or you'll over stretch them

Ryan Celli
03-20-2009, 06:56 AM
Looking good Scott. looks like your on track for a huge bench! Your doing the April 18th PArkersburg meet??

scott rowe
03-20-2009, 01:11 PM
yeah ryan going to that meet up on the 18th. not looking forward to cutting the weight at all. when i am back to work it is easy.

been stuffing plates down the arms of my shirt to stretch them out it is better but not there yet. well the short lived diet is over just ate a tub of pudding so hope i can squeeze into it.

i listened to my body and skipped wednesday de bench nite tris tight and alittle pain and getting close to meet. also toned down squats on thursday

raw w/ belt only 365 x 10
glute hams
standing abs

Ryan Celli
03-20-2009, 05:56 PM
you cutting to 198 or to 220?

scott rowe
03-22-2009, 05:08 PM
my 198 days are way over been like 4 years for that. 220's r even getting hard these days. like 230-233 right now i'm like 5'10 so really just starting to fill out.

scott rowe
03-23-2009, 07:36 AM
well on saturday was bench day, the shirt went on better it is almost there probably the next time it goes on it will be perfect.
raw
135 x 10
225 x 10
315 x 6
2 board
405 x 3
shirt on 3 board
545 x 3
2 board
625 x 3
675 x 3
725 x 1 pretty easy heavier next time

pretty happy so bagged it saving my elbows

Brad08
03-23-2009, 08:09 AM
BIG LIFTS!

Welcome to the Board.

Ryan Celli
03-23-2009, 08:58 AM
Scott, thats some sick benchin man!

scott rowe
03-24-2009, 10:25 AM
last nite was last heavy box squat until after april 18th.
didn't really feel like being there sort of nites.
double ply breifs walked out paused on box
225x 3
315 x 3
405 x 3
545 x 3
705 x 2

rev hypers

scott rowe
03-24-2009, 10:27 AM
Scott, thats some sick benchin man!

thanks seems like more people are benching huge these days. trying to stay with them.

Travis Bell
03-24-2009, 02:34 PM
holy crap scott! Was this in a single ply shirt?

725 is a massive number.

scott rowe
03-25-2009, 10:49 AM
thanks travis, yea single ply super katana. it seems i bench the same in any shirt just muscle it up anyway i can.
this saturday working down to a one board and might add alittle more weight. we will see how it goes.

scott rowe
03-25-2009, 10:55 AM
just put my order in for a monolift. when that gets here going after a pr squat and total can't wait. will be first time doing a training cycle in a monolift without traveling all over to find one.

Cricket_Fire
03-25-2009, 12:09 PM
I thought you trained at the Asylum Scott?

Nice workouts

scott rowe
03-26-2009, 11:31 AM
hey cricket, well it is just about 2 hours one way if i don't stop and eat or anything. so i used to go out there for a few workouts before meets to squat and bench heavier. but now i have a group in syracuse so we all pitched in on one so it was affordable.

scott rowe
03-26-2009, 11:34 AM
followed travis's workout for de bench day. worked up to 315 for 4 sets of 5 two without bands 2 with.
pull ups 3 x 10

might do that next week to then lay off de day til after the meet.
been watching my food intake right around 231 before breakfast so looking good.

try to get some videos up from sat if i can convince the wife to take them.

bradley123
03-27-2009, 07:49 PM
im new to powerlifting my first year.im only in high school and in the 132 weight class.my weight maxes are//squat-300 bench-155 dead lift-335.
i thought it was good when i got 4th at regionals until i got to state.

could you make like make me a weekly workout for me to follow with this weight?

scott rowe
03-30-2009, 11:51 AM
well the shirt is working out great. the only thing is i have two weeks to figure out an opener.
135 x 10
225 x 8
2 board
315 x 6
405 x 3
495 x 1
shirt on three board
605 x 3
2 board
655 x 2
1 board
705 x 1 wanted two hard to touch board
730 x 1

rollback
trying to figure it if i should loosen up the shirt and use two weeks to find an opener one more heavy and one week for opener.

http://www.youtube.com/watch?v=fPKycc45wfQ

http://www.youtube.com/watch?v=7mshNyFk_Vg

scott rowe
03-31-2009, 10:13 AM
went in and messed around with some raw deadlifts w/ belt
very surprised they usually sux for me.
worked up to 565 x 5 off floor

rev hypers
hamstrings

scott rowe
04-02-2009, 09:39 AM
raw de bench nite
worked up to 315 4 sets of 5
last set was 10 every rep everyset was 2 sec pause.
surprisingly sore today

rollbacks

scott rowe
04-05-2009, 03:37 PM
i am still very surprised how hard it is to get my shirt on. it is kind of annoying to be honest. still takes over 15 minutes to get it to feel good on. i wish my arms were smaller hahaha.
well i loosened the shirt way up as high as it would go for todays workout.
first set in shirt 3 board
605 x 3
2 board
655 x 2
1 board
675 x 1
1/2 board
675 x 1 once i got it down there it flew right up
2 board
750 x 1 easier then i thought it would be. did pull the collar back down for this
all-time pr any board any shirt
shoulders were real sore after workout wish we has better benches.

Travis Bell
04-05-2009, 05:50 PM
Are you going to be able to touch 675?

bencher8
04-05-2009, 07:13 PM
After watching those vids..I think you can touch with the 705 for sure. You stay up to the bar real well. The only question might be will you collapse underneath the 1 brd. If you keep your chest up to the bar I think you can get that...JMO

Good work man!

Paul Key

scott rowe
04-05-2009, 09:39 PM
yeah i think i can touch 675 it was easier then i thought to touch plus the bench sux. i get even less of an arch on them if that is possible. i am wondering for next workout if just 650 to a one board and bag it save wrists elbows etc. or try to get that to half board. not really worried now about full range just stay calm. funny how with the triple ply sdp i had actually touched easier to the half board w/ the same weight. thanks for the advice.

scott rowe
04-05-2009, 09:54 PM
After watching those vids..I think you can touch with the 705 for sure. You stay up to the bar real well. The only question might be will you collapse underneath the 1 brd. If you keep your chest up to the bar I think you can get that...JMO

Good work man!

Paul Key

thanks for taken a look. the shirt was pulled down pretty much all the way on those videos, i really wanted to see how tough to touch. it was. the 730 would of touched but too much for opener. this last workout i lifted my arms right over head to loosen it up and tucked much earlier and no problem to half board. we all hope for big benches.lol

scott rowe
04-07-2009, 11:43 AM
i guess i had one of those days with the deadlift. knew i was going to have a good one i could feel it.
raw off the ground belt only.
90 lb jumps all the way up.
605 x 5

rev hypers
glute hams

evilxxx
04-07-2009, 11:26 PM
Are you doing the SSA meet on the 11th or the MM bench wars on the 18th? I think I might go down to the SSA one to watch since its only a 2hour drive if I go down 12 to 90 instead of 81 to 90.

scott rowe
04-08-2009, 12:05 PM
on the 18th i am going to wv for a uspf meet to do bench only. i do usually go to all the ssa meets since there are about 2 hours from me. i usually help out.

scott rowe
04-08-2009, 12:14 PM
last nite i started to increase my water intake. this will be the biggest cut i have ever done. i hate cutting, normally it is no big deal like 8 lbs. but with ****ty weather they postponed going back to work. so i'm a fat slob right now next week i will try to get the wife to take some before and after pictures. i think i am done with the shirt till the meet i am going to save my wrists and elbows been doing heavy work for a long time now. with the increase in water gaining weight by the minute and dont want to have a bad one. so one de and me bench workout left and some back and done.

scott rowe
04-09-2009, 10:12 AM
nothing special did same de day as 4/2 w/ 315 i like how pausing and throwing i can feel the tri the next day.

scott rowe
04-12-2009, 10:48 AM
thursday was mostly acc for legs
leg curls
leg ext
calves
abs

saturday only worked up to 405 x 1 on the bench my hand and wrists were hurting so i thought it was better to rest them then push it. normally i do my opener again but it will be first time going into a meet with 2 weeks rest on the bench we will see how it goes.

i'm excited that ryan is coming to wv to bench also it is going to be a great time and hopfully we will both hit some big numbers.

Ryan Celli
04-12-2009, 08:35 PM
thursday was mostly acc for legs
leg curls
leg ext
calves
abs

saturday only worked up to 405 x 1 on the bench my hand and wrists were hurting so i thought it was better to rest them then push it. normally i do my opener again but it will be first time going into a meet with 2 weeks rest on the bench we will see how it goes.

i'm excited that ryan is coming to wv to bench also it is going to be a great time and hopfully we will both hit some big numbers.

should be a good time! Those USPF guys really went nuts with us! lol

scott rowe
04-13-2009, 08:24 AM
yeah i guess it is bench wars now!!!

scott rowe
04-20-2009, 10:34 PM
sorry it has been awhile but not much really going on before the meet. i wanted to thank ryan for making the trip. thanks to his crew for all there help would not have been a good one without them.

to start off i let my weight get alittle out of hand for the first time this will not happen again. i won't drop that much weight ever again. it sux way too bad.
could not put the weight back on so right there knew it was going to be a tough one. if u care i was only 226 day off so no crazy rebound i wasn't 240 non of that not worth all that but 10 pounds is about my limit. some things could have been better but u deal with what is there prepare yourself and give it hell on meet day.

the record was 639
opener 672 (305 kg) reds uneven lockout and foot moved

2nd 672 retake. three whites

3rd 688 no good unevenlockout. right hand lagged a few inches.

so with 3 locked out lifts still only went 1 for 3. so more in the tank for sure.

uspf is a very strict fed. if both arms aren't lockedout at same time no lift.

evilxxx
04-21-2009, 01:49 AM
uspf is a very strict fed. if both arms aren't lockedout at same time no lift.

Congrats on the new record, thats a dumb rule about the lockout. at least there should be something like a 3 second limit from the time one elbow locks till the other locks or something like that.

Travis Bell
04-21-2009, 06:33 AM
Great work Scott

scott rowe
04-23-2009, 01:07 PM
well went into the gym to mess around and bench on saturday two training partners doing different meet so changed de to me instead. well all i have to say is single ply has been helping my raw bench been months since i did me full range raw.
worked up to 315 x 10 close grip felt great
405 x 3
455 x 2
505 x 3 huge pr

just one of those days where i felt great and light.
pusdowns off till monday then back at it.

scott rowe
04-28-2009, 09:28 AM
been awhile since i have been to the gym. some guys had a meet they didn't do to well but that is the name of the game sometimes.
just did some raw deadlifts off the floor with belt:
135 x 5
255 x 5
325 x 3
425 x 2
515 x 1
605 x 1
675 x 1 huge pr almost what i did in my suit last meet looking for a big one in a few months

scott rowe
04-30-2009, 12:06 PM
all my partners were busy today so went to gym by myself. didn't even want to go. thats when u have the best ones:
135 x 10
225 x 10
315 x 10
405 x 11 all-time pr sore today wow!!
very little tri's

Ryan Celli
04-30-2009, 01:42 PM
11 nice!

scott rowe
05-01-2009, 10:31 PM
think all the extra tri work is paying off. for a little while on my de days might do some raw reps if i hit good ones i'll put them up might try 475 x 5. next meet is spf pro/am in columbus and hopefully 2 weeks out from monolift. going where the phreaks lift hopefully wont get smoked by too much.

scott rowe
05-03-2009, 10:57 PM
me bench
135 x 10
225 x 10
315 x 6
3 board
405 x 3
495 x 1
575 x 1 try 605 next week
shirt on
705 x 1
765 x miss x 2 had a new shirt trying out way to big send it in monday for new one
put on old double
765 x 1 all-time pr will try 805 next week

shoulder press
roll backs
pushdowns
was shot those 2 misses took alot out of me. hard to get new shirts dialed in to fit right.

scott rowe
05-05-2009, 10:13 AM
well first time back squatting and ouch hurts to move today. i learned my lesson not to take a month off and jump back in with both feet.
walked out breifs (double ply) and belt
to a box w/ pause.
90 lb jumps for triples up to 605.
715 x 1 heavy too heavy

glute hams 3x10

scott rowe
05-15-2009, 08:01 AM
sorry i have not posted been working out of town alittle so only been to the gym a few times in a week and a half.
raw bench 3 board
455 x 3
505 x 3
550 x 1
600 x miss
off chest
365 x 3
405 x 3
455 x 3
475 x 3 i liked that for max effort no spotters for shirt work raw

raw deadlift off floor
sets of three up to 600
hamstrings
home just a quicky tired

that was it be like that for another week or so then see what work brings

scott rowe
05-20-2009, 07:36 AM
work still killing sorry not to many posts. monday the 16th or whatever date light squat
worked 10s up to
405 x 10 belt only
rev hyper
glute hams

scott rowe
05-22-2009, 09:14 AM
hit some light bench close grip
315 x 10 x 3
pull-ups
10 x 4 sets

push downs
5 sets

scott rowe
05-24-2009, 02:15 PM
well spent most of my training morning going to pick up and set up our new monolift. i have alawys just went with walking weight out or traveling to squat when i did 2-ply full meets and hit a 905 at 220. so i am hoping now that we have this it goes even higher. so a real qiuck bench workout after this
raw and three boards:
started 3 board at 405
405 x 5 close grip
505 x 3 medium grip
525 x 3 comp grip and very hard so it is what i needed

then just went home.

scott rowe
05-25-2009, 04:17 PM
offically back at full meet training now with bench only as fun.
first real squat workout breifs and belt only:
bar x 10 x 2
245 x 5
335 x 5
445 x 3
535 x 3
625 x 3
655 x 5
pretty shaky but in a few weeks will clear up.
got my work cut out for me to go with the big boys.

legs curls 3 x12
abs 30, 25

scott rowe
05-28-2009, 08:27 AM
5/27/09
raw kinda speed bench nothing special
all close grip
135 x 10
225 x 10
315 x 10 x 3 last rep 2 sec pause and throw

pull ups
3 x 10

Travis Bell
05-28-2009, 10:08 AM
So you're plannin on going to the SPF ProAm in Cincy this august?

scott rowe
05-28-2009, 11:15 AM
got lots of work to do on my squat and working with a double f6( not quite right can't figure it out). otherwise i am planning on it. want to see how i do dont care if i get beat or not.

scott rowe
05-28-2009, 02:49 PM
5/28/09
deadlift off 4 inch block
225 x 5
315 x 5 w/ belt
425 x 3 w/belt
515 x 2 single ply breifs w/ belt
625 x 1 w/ suit straps down
705 x 1 straps up
770 x missed at lockout ripped hand open
next time 740 or 750 should have this time

glute ham
2x 10
leg curls
2 x 10

i like doing these and i can pratice form gradually down to the floor
hopefully my heavy raw conv. helped my sumo or i'll switch back.

Travis Bell
05-28-2009, 02:57 PM
got lots of work to do on my squat and working with a double f6( not quite right can't figure it out). otherwise i am planning on it. want to see how i do dont care if i get beat or not.

LOL yeah the 220 and the 242 class are pretty stacked with Frankle in the 220's, Panora in the 242's, lots of guys in the 275's, etc. It's a very very competitive meet.

You'll be glad you went though, it's one of the best run meets around.

scott rowe
05-30-2009, 02:19 PM
deceided to switch up training today since heavy boards have felt like crap last two weeks.
raw warm-up:
up to 495 on 3 board
shirt on
585 x 3 3 board
635 x 3 2 board
635 x 3 1 board
675 x 1 1 board
got some reps in the shirt done today.

roll backs
50,55,60 x 10
pushdown
stack x 10 x 3

scott rowe
06-13-2009, 06:08 PM
been training off and on been out of town working a ton of hours. i know meet is close and i am not ready but bought tickets car rental and hotels so i am going if i lift ****ty that is the way it is.

been doing raw bands worked up to 365 x 5 off chest w/ purple bands

de day
335 x 10 x 3 close grip

first full squat on mono in briefs and suit no straps
755 x 1 more like a half squat felt unbalanced. good news is it flew up. oh yeah first time in a suit in a year, even with straps down.

scott rowe
06-13-2009, 06:10 PM
today had to get in and out
raw bench up to 500 on three board
shirt on 3 board 585 x 3
2 board 625 x 3
1 board 655 x 2 missed third
went home had plans with wife

scott rowe
06-16-2009, 05:38 PM
i will blme the bad deadlift on work. bend over all day. missed 725 off 4 inch block. did acc and went home.

scott rowe
06-18-2009, 12:13 PM
well thought about that deadlift for a few days. changing things up less bench on wednesday and making it a back day been skipping back for a few months and it caught up to me.
close grip bench
335 x 5 x 3

pull ups 3 x 10
one arm rows
105 x 10 x 3
stopped there will add volume every week.

scott rowe
06-21-2009, 06:49 PM
6/20
nothing to speical worked off the three bored
went up to 705 x 2
tried pr 735 off one bored missed at bottom of all things

roll backs
pushdowns

scott rowe
06-23-2009, 10:55 AM
6/22 squats

nothing like jumping right into full squat gear. i figure dont have too many workouts left so time to do it.
not going to bore everyone w/ warmups
breifs on suit on no straps
735 x 1 alittle high
straps up
815 x 1 alittle high
865 x 1 more of a half squat but first time in full grear in a year. got to get used to the pressure. i also think i cranked down the straps too much.

rev hyper
glute hams
back raises

might go to 900 hundred next time and hang out there until the meet just working on depth everyworkout. not squatting for awhile you forget about the balance issues to as long as i am confident i should be o,k,

scott rowe
07-04-2009, 01:41 PM
7/3/09
been working out of town so no training.
squats
breifs only worked up to 655 x 1
added suit straps down
745 x 1 mile high
835 x 1 4 inchs high
straps up
885 x miss got to parellel but dumped it
too much suit
down to 805 loosen up straps feet wider
805 x 1 1 inch high
805 x 1 1 inch high
tired after last one at 805 but good work learned some things i forgot.
keeping my suit very loose from now on.
next one 10 to 12 days from now more singles at 825 w/ loose suit got to hit depth. just plan on getting a squat in and totalling out in aug.

scott rowe
07-14-2009, 02:15 PM
work is killing me. figured out the suit.
835 x 1
875 x 1 both with no knee wraps and about an inch high. we have a bent bar so it likes to roll when in the bottom too long.

had my shirts taken in by big gene at york ipa pro meet. that should add about 40 on my bench i think. but wow it hurts to bench until they stretch back out.

work sux but will be at pro/am

scott rowe
08-08-2009, 05:24 AM
sorry been so long since posting. working out of town alot so only training 2 days a week. i will be ready for the pro/am through. backed off heavy singles in the shirt went to triples elbows feel so much better, last week hit 635 x 3 and 675 x 2 so thats good. after i get a squat in just looking for pr total. just pulled 660 raw off box big pr for me so very happy with that.

scott rowe
08-09-2009, 01:33 PM
i was tired from work and sore but tried my plan anyways. 655 x 3 off one board. missed third at lockout. but o.k. i need some rest from work. doesnt look like i will get my last squat workout in working out of town next six days. oh well. i will do some acc work and say good enough.

scott rowe
08-14-2009, 11:10 AM
just got home from the gym. last squat/deadlift session in.
in briefs only
255 x 5
455 x 3
545 x 3 with belt
635 x 1
725 x 1 w/ wraps

pulls off 2 inch block
335 x 1 suit bottoms no briefs
425 x 1
515 x 1
605 x 1 straps up
665 x 1 straps up should be opener here. if i get 2nd squat in and first bench and first pull should be a pr total i guess thats all u can ask for. now just try to rest as much as i can till next weekend 8 days off from gym.

scott rowe
08-20-2009, 07:35 AM
boy if i only didnt have to work. this week was mixing lightweight concrete lifting 100 pound bags for 2 striaght days. guess i got my gpp in. just sore as hell so nap today and hope for the best i guess.

Barbaccio
08-20-2009, 07:44 AM
Good luck at the meet Rowe!

scott rowe
08-26-2009, 11:21 AM
well i kinda had a feeling what was going to happen but the trip was already paid for. bought airplane tickets months ago. no excuses just not enough training or correct training. not hitting correct depth in training. so we live and learn. time to buy a mastodon (sp?) bar. never used one before and it is a must if they have them at the meets. it does roll, very very thick. so me and the guys will order one up either this week or next. want to redeem myself at york barbell in nov. and get ready for the next pro/am in feb.

scott rowe
08-27-2009, 11:21 AM
well wasnt going to do anything at the gym but the guys were doing raw bench nite. worked up to 405 x 5 and 455 x 3 thought i would get more but still very sore try it again next week.

scott rowe
08-30-2009, 09:20 PM
today was squats. prob alittle soon as i feel them now a hell of alot. weight with green band to inch below parellel. wow long ways down.

w/ green band
255 x 3
w/ briefs only
345 x 3
455 x 2
545 x 2
635 x miss too much off the box 585-600 next time

calves
rev hypers
back raises
abs

Barbaccio
08-31-2009, 05:05 AM
Mr. Pibb & Red Vines = Crazy Delicious
Scott Rowe + Powerlifting = Crazy Famous

scott rowe
09-05-2009, 03:17 PM
tired benching this week in my shirt warmed-up put the shirt on took 605 in my hands and didnt even bring it down. not sure what is going on but elbows are killing me. prob cuse i upped my squatting so going to have to start being smarter w/ training i guess.

today speed squats.
breifs and belt off a box at parellel
w/ green bands
365 x 2
405 x 2
455 x 4 x 2

calves and abs and came home to watch su loose again in football. very close on making the jump to 242 if i go above 235 for november it is on. but i would like 2250+ at 220 first.

Travis Bell
09-05-2009, 09:28 PM
Scott do you have a saftey squat bar? Or a giant cambered bar would help too.

Ben Brizendine
09-06-2009, 11:51 AM
Hey Scott,

Squating always agravates my elbows too. Are you doing any extra grip work? If not that sems to help me prevent and rehab elbow issues. I do between 30 and 40 sets of differant grip movments per week.

scott rowe
09-07-2009, 08:53 PM
hey travis we do but thinking about doing an ipa meet in york in nov. i need work with depth etc do to poor training for the pro/am. trying to get the guys to pitch in for mastodon? bar but like pulling teeth sometimes from one guy. going to take a few cert. classes through work so no traveling that should help. i do overtrain lots so it can keep me in check sometimes

scott rowe
09-07-2009, 08:56 PM
Hey Scott,

Squating always agravates my elbows too. Are you doing any extra grip work? If not that sems to help me prevent and rehab elbow issues. I do between 30 and 40 sets of differant grip movments per week.

hey ben, i dont but dont use straps for back either. used to 2 benches a week and now back to squatting going to one and we will see how that works. good bench by the way

scott rowe
09-09-2009, 10:12 AM
elbows are feeling better after a few days off so stuck with raw benching i feel i have lost a ton of raw strength.
135x 10
225 x10
225 x 6
315 x 8
405 x 5
365 x 10 pretty easy

weight felt heavy but moved.

hammer strength chest plates 3 plates x 10 x 3
triceps

Barbaccio
09-09-2009, 10:29 AM
Nice benching Rowedog. How's things been man?

Ben Brizendine
09-09-2009, 12:55 PM
hey ben, i dont but dont use straps for back either. used to 2 benches a week and now back to squatting going to one and we will see how that works. good bench by the way

Right on bro. Elbows always freek me out. Thanks for that, its all I got right now. Next year Ill be back to full power.

scott rowe
09-11-2009, 11:53 AM
well trying to do a band cycle which i never had done before usually just striaght weight on squats. did the same thing as two weeks ago heavy doubles all the way up.
briefs and belt only w/ green band off box
255 x 3
345 x 2
455 x 2
545 x 2
595 x 0 missed final set two weeks ago all so.
leg ext
leg curls
calves
i have a question when getting that high with weight it felt like alot more then 50 pound jump. am i just a girl? thinking about going back to straight weight for a month then back to bands or skip them all together.

took a few days off and elbows felt great but after that last set couldnt make a fist w/ right hand. so following travis's advice a few weeks w/ safty squat bar to see if that helps elbows. maybe i can bench again then.

scott rowe
09-15-2009, 11:52 AM
still on rest mood elbows and tri's still hurt and want them back at 100 percent. adding leg press and saftey squat bar for a few weeks i think to take pressure off my arms. today will will try and bench but if it flares up i will bag it early.

scott rowe
09-16-2009, 09:38 AM
due to lack of spotters no raw board presses so did some close grip reps

135 x 20
225 x 10
315 x 10
365 x 10

no elbow pain but will still leg press and safty squat bar for two weeks.

just hit some push downs and bagged it didnt want to do to much.

scott rowe
09-17-2009, 09:44 PM
did some leg press first time in like two years and then some very very light safety squat bar, then
leg curls
leg ext
calves
nothing to write home about but feel good. two weeks i will shirt up againand see how it goes.

scott rowe
09-20-2009, 03:58 PM
my buddy put on a local raw meet yesterday so i went out to judge and help out. ended up guest lifting deadlift only for a me day and with legs thursday wasnt sure how it would go.
opener 625
2nd 660
3rd 700 miss got it to my knees and it stalled. i know my deadlift is going up 700 raw will fall soon.

scott rowe
10-03-2009, 07:02 AM
sept 28th some raw bench

bar x 20
pinky on rings
135 x 10
225 x 8
275 x 8
315 x 5
355 x 3
385 x 9 3/4 really wanted 10 so close

rollbacks 50 x 10 x 3
pushdowns 3 sets

10/1 squats raw no belt safety squat bar
1plate x 10
1.5 x 5
2 x 5
2.5 x 5 been a long time and sore

leg press 5 sets of 10 light weight
rev hypers
leg ext

trying to get size in them

scott rowe
10-04-2009, 03:31 PM
saturday back to some heavy raw board presses. 3 board
405 x 3
495 x 2
545 x 1
585 x missed should have got it
put shirt on 655 x 3 3 board a little too much too soon.

did overall conditioning upper body
some shoulder presses
some pull ups
some triceps
some abs

think i am going to focus on trying to reach 600 raw on 3 board then two weeks to try to hit big raw bench then focus on shirts the break actually feels good. dont think i will make york.

scott rowe
10-11-2009, 03:46 PM
feels like i am turning into bench only guy. bench again at the gym from out of town with work last week no training. changed my mind went single ply. thinking about going after a few records in the uspf again if i can gain the weight.

worked up to 405 x 5 off chest raw
3 board
495 x 3
single ply shirt on
585 x 3
635 x 3
675 x 2
not bad have not been in this shirt since april.
rollbacks
pushdowns

Coke
10-12-2009, 10:24 AM
Exceptional lifting man, got some killer vids!!

scott rowe
10-26-2009, 05:04 PM
thanks cocoa.

been working on getting legs bigger, some raw safety bar squat and leg press nothing to empressive. on 10/25 last bench day.
still in single ply
raw 3 board
worked up to 495 x 4
shirt on
585 x 3
645 x 2
675 x 1
2 board
605 x 2
dont have the endurance yet but raw strength is up so it is coming back.

scott rowe
10-27-2009, 06:02 PM
10/27
raw deads off 4 inch block belt only
went up plate by plate x 5
605 x 4 missed 5 above knees.
not bad for by myself

rev hypers
calves
hamstrings

scott rowe
10-30-2009, 03:23 PM
still on quest to gain weight and up raw strength.
raw squats
up by plate for sets of 10's
405 x 10
legs were sore from dead lifts
but felt good
light leg press
leg curls
and alot of bsing

hopefully on the road to a big total soon

scott rowe
11-02-2009, 10:56 AM
11/1 bench
worked up to heavy three board raw
405 x 3
495 x 4 missed 5 half way up

single ply shirt
three board 565 x 3
2 board 605 x 3
1 board 605 x 2
3 board 675 x 1

working on endurance and some reps for now body weight is alittle lighter than i like it but oh well.

Coke
11-02-2009, 04:41 PM
still on quest to gain weight and up raw strength.


Good luck, it's not an easy thing to do or we all would be the incredible hulk by now.

scott rowe
11-03-2009, 06:48 AM
well not sure what happened but tweaked my back. on the shelf for a few days but back to the grind soon. happened during bench sunday so nothing to major.

scott rowe
11-06-2009, 12:30 PM
still have a knot in trap/neck area but is getting better. yesterdays workout almost worth not writing about

loose single ply briefs and belt.
worked up to 505 x 5 and stopped felt way heavier than should have.
rev hypers 3 x 10
calfs 3 x 10
glute ham 2 x 10 bw
ext and curls

nothing big but coming back

scott rowe
11-07-2009, 02:30 PM
today was nothing big either. put single ply shirt on got up to 615 and back and shoulder said no way. was getting better now worse. found out it was my rotator cuff causing all the trouble so now i can start rehab. just squating and deading for a few weeks.

scott rowe
11-18-2009, 03:48 PM
back better but squated yesterday.
single ply briefs and a belt and walked out
505 x 10 mostly all below parallel
rev hypers
leg ext
leg curls

quest for big single ply total has started!

scott rowe
11-25-2009, 12:27 PM
11/23 raw bench have a long way to go
raw three board
405 x 5
475 x 3
315 x 15 2 sec. pause each one

roll backs 3 x 10
push downs 2 x 10

Coke
11-25-2009, 10:12 PM
Glad to hear the back has improved and that you stayed on course bro.

scott rowe
11-27-2009, 04:46 PM
another bench day but oh well. have to get my head out of my a##. i feel like crap benching.

raw warm up to 500 on three board
shirt on 585 x 3 3 board
655 x 2 downhill from here
625 2 board 1
585 x 2 2 board
think i am going to re think my plan.

scott rowe
11-28-2009, 09:52 PM
squats
double ply briefs
worked up to 705 x 3
rev hypers
curls ext
nothing crazy

Priest
12-09-2009, 01:55 PM
heal up brother

scott rowe
12-20-2009, 03:02 PM
sorry for not replying in so long. work has been real busy. last few weeks just been work, training and sleep. trying to get sleep in and spend a few minutes with the wife at nite. i did change up squatting over the last few weeks. one week double ply briefsand monlift, the next single ply breifs walked out. some highlights of the last two sessions:
double in monolift 705 x 5 no wraps but high
single briefs and walked out 565 x 8
reason for this is planning on doing multi-ply and single ply full meets.
benched messed with all my shirts and so far the single ply closed back katana is working for me last workout was a volume one:
up to 500 raw on 3 board
shirt up
585 x 3 threeboard
635 x 3
675 x 1
two board
625 x 3
665 x 1 (easy) should be back in the 700's soon

my bodyweight is light but hopefully will change soon with a break from work coming over the holidays.

scott rowe
12-22-2009, 11:31 AM
last nite was squats
double ply breifs and belt and sh@tty old knee wraps
warm ups
635 x 1
705 x 1 w/ wraps
765 x 1
815 x 1 miss thought about it too much strength was there

calves
rev hypers

scott rowe
12-24-2009, 06:51 PM
last nite bench raw 3 board fairly light
all close grip
405 x 5
435 x 5 last 2 paused 2 seconds each

light shoulders hammer strength and dumbells
tricep pushdowns

scott rowe
12-29-2009, 11:38 AM
12/27 shirted bench
steadily moving up every week
worked up to 500 x 1 on 3 board easy
3 board
585 x 3
2 board
635 x 3
675 x 1
705 x 1 missed half way up. set of three killed me earlier.
rollbacks and pushdowns
bw holding at 228

jan 30th ipa meet is the goal now

scott rowe
12-31-2009, 11:02 AM
12/29 back is tweaked so hit some leg press rev hypers, ext, curls all of that. on monday morning my back tweaked putting my stupid socks on. just knots and every day better

12/30
close grip raw bench
3 board
405 x 5
455 x 5 each one paused

shoulders on hammer strength
dumbells presses
pushdowns

everything coming along nicely.

scott rowe
01-04-2010, 07:31 AM
a few days ago went in and hit bench not sure the day. snowing everyday like 2 ft last few days.
3 board raw
worked up to 525 x 1
single ply shirt
605 x 2 (2 board)
665 x 2 (2 board)
705 x 1 (2 board)

looked back through my log from a yr ago when hitting my biggest numbers and just about back there 655 x 3 2 board 635 x 3 1 board 730 x 1 1 board. would like to up everything by 10 pounds. that should be do able.

sent 2 ply f 6 back to ken to get altered again not hitting the numbers i am with the single ply. maybe double ply katana is the way to go for me and just add 50 pounds right? lol.

scott rowe
01-07-2010, 11:40 AM
1/5 10
half hour deadlift routine. all raw with belt.
worked up to 605 x 2 missed third at knees.
that is what i get for not pulling in 3 months. that will change for this year with focus on all three.

rev hyper 250 x 10 x 2

scott rowe
01-10-2010, 08:05 PM
friday squat and deadlift
single ply breifs and belt only
worked up to 605 x 5 very solid happy with that
deadlift off 4 inch block w/ single breif
605 x 6 feel better than tuesday. hopefully on the 30th i will peak nicely

got f6 back from ken with another tweak
raw 3 board
500x 1

shirt 2 board
605 x 2
665 x 3 all -time pr

1 board
680 x 1 spent but got it

hopefully by not maxing out to often i wont be fried for the meet. it all depends on the squats going for total with no huge individual lifts. we will see.

scott rowe
01-13-2010, 11:25 AM
1/12 squat nite full gear no wraps
i know i have not been in gear enough but have been squatting so atleast that is a plus. first time in grear w/ 3 weeks to go is dumb but trying not to be too beat up.
raw up to 335 x 3
breifs on
455 x 2
545 x 2
665 x 1
suit bottoms
745 x 1
straps up
815 x 1
860 x 1 close about an inch

next week real loose suit opener to depth opening very light.

rev hypers
250 x 10 x 3
leg curls

scott rowe
01-16-2010, 03:54 PM
1/16 last heavy me bench
decideing on what shirt to wear now. i know it is studip but oh well. trying a new one and still using one i pr'd in last year.
raw 3 board
495 x 2
shirt on 2 board
605 x 2
1 board
675 x 1
720 x 1 didnt push back like normal so was harder than should have been
730 x miss got 3/4th up and stalled

rollbacks 60 x 10 x 3
pushdowns 180 x 10 x 3
went home like 10 guys showed up today took awhile.

as long as i get a squat in i should pr in the total.

scott rowe
01-20-2010, 10:57 AM
1/19 last squat nigth before meet
full gear no wraps
loosened straped so i knew i would get low enough
started at 725 half squat
775 x 1 1-2 inches
820 x 1 with pause at bottom
rev hyper 200 x 10 x 3
ghr 10 x 2

back is real sore today but better then last week.

t gale
01-20-2010, 08:21 PM
Hey Scott, good luck at your meet man. How's the weight? are you going 220 or 242? I have meet you a few times before. I'm one of Tone barbaccio's training partners. Not sure if we're coming to help out at the meet or not. but best of luck anyway.

scott rowe
01-21-2010, 12:28 PM
thanks. i kept my weight under control this time. about 232 233 so going 220.

raw boards pinky on ring
315 x 5
405 x 5
475 x 5 all paused

light shoulder press on hammer strength
pushdowns

scott rowe
01-22-2010, 11:26 AM
1/21 deadlift opener
off 2 inch block
single ply breifs
135 x 2
225 x 1
335 x 1
425 x 1
515 x 1
suit on straps down
605 x 1
straps up
660 x 1 smoked it

went home tomorrow opener bench then 7 days off and ready to go.

scott rowe
01-23-2010, 01:14 PM
today opener. blew out sleeve on bench shirt so had to use backup. dont like it as well but that is why we have back ups.
raw up to 495 on 3 board.
2 board
625 x 1
1 board
660 x miss hit too low i am a chest bencher not belly bencher
660 x 1

helped out the guys and went home. rest of the week. 2 days chiro 2 days massage and cut weight. feel beat up so rest should be good.

t gale
01-23-2010, 03:15 PM
Hey Scott, sucks about shirt. But your opener is still crazy strong,bro. yeah we're not making meet next weekend. Tone has his daughter. Was curious if you were going to make Sandi and Zane's meet though? We will be making the trip. Sambone(from in here) and I are going to compete up there. Trying to talk big Tone into doing something too.

scott rowe
01-25-2010, 12:03 PM
thanks going to be out of town working for feb and part of march so that is why i am hitting this meet. then off to some uspf meets. then we will see.

scott rowe
02-02-2010, 09:03 AM
the more i look back at the meet the better i feel about it. this is the first full meet in 2 years i totalled out in so that is good. bad news i went 4 for 9.
squats:
1st attempt
830 smoked it
2nd
870 miss shifted to the right
3rd
870 miss didnt feel right got buried in the hole

bench
1st attempt
660 good- full meet pr
2nd
685 missed at lockout
3rd
685 missed bad

deadlift
1st attempt
660 good full meet pr
2nd attempt
700 good - full meet pr
3rd attempt
720 missed at knees

so went 4 for 9. with a pr total and new ipa submater total record 2190.
I feel part of the reason is i cramped very badly throughout the day. i only cut 11 pounds but my body hates the cut. i am 5'11 weigh 231 ish and have 32 inch waist. so dont hold crazy water to begin with. as i look back 2 days later much happier than when i was there. i want to thank John Bott and his crew for all the help throughout the day and my wife for putting up with all this she is so supportive i am glad to have her. to all the guys in syracuse for all the training sessions. ken anderson for the awesome shirts and service.

opener squat:
http://www.youtube.com/watch?v=g-HoQt5Y2yQ

opener bench
http://www.youtube.com/watch?v=mLWTMmIEZu4

2nd deadlift attempt
http://www.youtube.com/watch?v=92GhvcUiusU

scott rowe
02-05-2010, 10:39 AM
wow. monday and tuesday i could still hardly walk. best news was my back didnt hurt. first time in years. knees hips shoulders elbows and hamstring just starting to feel better today. which just means time to get hamstrings stronger. may hit a bench saturday depends on how elbows feel. have a new shirt want to try out. will be getting new squat and deadlifts suits because they actually drew blood on my inner thighs and i think that is what was causing me to round my back. when i heal up will get new ones.

WILD BILL
02-06-2010, 12:32 AM
Hey Scott congrats on the total man thats awesome. Good to see everything is looking good for u

scott rowe
02-07-2010, 11:25 AM
still very beat up but was bench day with the bos yesterday and had a new custom shirt had to try out.
3 board raw
315 x 5
405 x 5
495 x 2
shirt on
close grip
585 x 3
675 x 1 reg grip
725 x 1
765 x 1 tied pr. shirt is great we will see if i can touch in it if a can should be some new pr's. if not still got old faithful.
pushdown

went home

scott rowe
02-11-2010, 11:05 AM
still feel beat up in the hips so listening to my body. walked in the gym one day put 135 on the bar squatted it for 3 and said nope not today. normally would have sucked it up but no real need to still 2 weeks after the meet. since i love to bench hit a bench day yesterday w/ back and shoulders.
started off with pullups 10x 10 x 10 x 8
one arm rows 120 x 10 x 10 x 10

raw bench 3 board pinky on rings
315 x 5
405 x 5
495 x 5 paused 4 and 5 all-time pr.

shoulder presses with dumbells
60 x 15
60 x 15
80 x 13

wondering why my raw board presses and constantly going up but my bench in the shirt has seemed to stall out. pretty soon i will be raw board pressing my shirt press. which would suck.

scott rowe
02-12-2010, 10:43 AM
did way too much at the gym on the 10th. very sore. so bagged gym today i have to be smart and go lighter tomorrow in the bench with being so sore today. thats hope i remember that when the time comes.

t gale
02-12-2010, 11:26 AM
Great job at meet Scott.

scott rowe
02-14-2010, 05:11 PM
2/13 ME BENch day

last warm up 495 x 1 3 board
shirt on
3 board
585 x 3 medium grip
655 x 3 comp grip
705 x 3 pr fairly easy

2 board
705 x 2 very close on 3rd like 2 inches from lockout

push downs

taking next week off then hopfully new 1 rm pr

scott rowe
02-19-2010, 03:13 PM
2/15 me squat
single ply briefs off box
worked up to 315
added green bands
315 x 3
added suit no straps
405 x 3
added straps
495 x 1
545 x 1 about 825 on top
i think i am going to try some band squats to get used to the extra weight. and doing more box to get used to hitting dept more often. see how it works out.

2/17
elbows sore tried to do back no go did nothing.

2/18 skipping gym rest of week elbow pain.

try deadlifts on monday.

scott rowe
02-26-2010, 03:23 PM
2/22/ deadlifts off 4 inch block single ply breifs
135 -405 x 5
breifs on
515 x 3
625 x 5 pr
705 x 1 pr

rev hyper 3 x 10
leg curls

2/24 back
pull ups 4 x 10
one arm rows 3 x 10 130's
no bench saving for saturday

scott rowe
02-28-2010, 10:53 AM
2/27
me bench off 3 board
up to 475 x 1
shirt on
605x 3
675 x 1
740 x 1
805 x 1 45 lb pr huge!
the 740 and 805 were taped i hope came out good. if so i will post.

roll backs
55 x 10 x 2
pushdowns
130 x 15 x 3

scott rowe
03-02-2010, 11:53 AM
http://www.youtube.com/watch?v=QQwXtK77zBA

here is some of my training partner lifts. my 805 is at like 3;00 In i will try to embed it.

scott rowe
03-02-2010, 12:01 PM
here it is:

Hg11gC3qtz4

scott rowe
03-03-2010, 10:36 AM
3/1 me squat
single ply briefs off box
135 x 5
225 x 3
315 x 3
added green bands
315 x 2
405 x 2
added suit bottoms
495 x 2
565 x 1 very easy

scott rowe
03-04-2010, 07:49 AM
3/3
pretty beat up over the last 2 workouts so really didnt do much of anything tonite.
pull ups 4 x 10 bw
dumbbells rows 130 x 10 150 x 10 150 x 10

did some coaching. wrists and elbows hurt so backed way off.

scott rowe
03-05-2010, 10:24 AM
not much worth writing about some very light squats, some light deads all felt heavy. and some ghr's. more of a recovery day. hopefully a few days of recovery and a few more big lifts till i am out of town for work.

scott rowe
03-09-2010, 05:34 PM
sat me bench
just some highlight
2 board w/ 2 ply shirt
675 x 3 pr fairly easy

monday some me deadlift
off 4 inch block
single ply briefs only
640 x 5
full gear
725 x 1
775 x 1 huge pr

feel it today whole body spent. have video will try and throw up soon.

scott rowe
03-12-2010, 12:49 PM
3/10
pretty sore so just did some bb back pull ups, dumbbell rows etc. not back at it till sat.

scott rowe
03-14-2010, 02:12 PM
some me bench work with 2 board

worked up to 495 raw 3 board
shirt on 2 board
585 x 3
655 x 2
690 x 3 all time pr again i like this shirt.

raw 320 x 17
triceps

scott rowe
03-16-2010, 12:06 PM
so i started my squat training for the uspf nats.what an eye opener to walk the squats out been months since i have done it and it showed.wasnt to bad till about 565 was real shaky. have alot of work to do by june to do what i want. to kick everyone's ass!

1st squat
1 ply suit no straps no briefs
135 x 5
225 x 5
315 x 3
405 x 3
495 x 1
565 x 1 2m wraps
635 x 3 2m wraps
and it sucked though it was going to be an easy 5. so unstable no confidence. will put all 3 togther by then not sure if 220 or 242.

scott rowe
03-26-2010, 11:49 AM
not much action lately i tweaked my hip flexor about 10 days ago. and gotta get a root canal and the antibotics make me feel like crap. so i have not done much of anything only 1 back day. feeling betteer starting today so rehab starting today. waiting on my new gear for my training for june.

scott rowe
03-27-2010, 03:47 PM
i felt o.k. this morning but ended there. weight felt heavy so no where close to what i wanted to do.
2 ply super katana 2 board
725 x 1 miss

i hope it was the antibotics i was on and my hip flexor causing my back pain but had less of an arch then usuall and just no push off the board. 1 more week then a break cause of work and back to single ply anyways. back killing me now.

scott rowe
03-30-2010, 01:30 PM
3/29
just went into the gym to mess around. got some new breifs wanted to try out and like them way more then i thought i would. just worked up to 500 x 1 pause off a box. then acc. back and hip held up so more happy with that.

scott rowe
04-26-2010, 06:20 AM
well if anyone was wondering where i went. went on the road for work. 25 straight days of 12 hour shifts. was only suppose to be 2 weeks. with things today you cant say no to work. only thing is now my next meet is up in the air. i lost 13 lbs and have not trained at all. the meet is june 20th or so and i have a vacation in there to with more no training. so not sure if going to make uspf nationals. might have to wait and just do pro/am in august but a few days of sleep and go from there. just got home this morning.

scott rowe
04-27-2010, 05:33 AM
nothing too crazy first day back just to loosen everything up. no real numbers for awhile.
raw squats up to 315 x 10, then 225 x 10
rev hypers
calves
leg ext, leg curls

scott rowe
04-28-2010, 10:27 AM
4/27 some back work
since i feel i have gotten more serious in doing back my deadlift has been climbing. so i hope it continues.
pull ups 12,12,10,6
single arm rows 120 x 10 130 x 10 100 x 8
low row 3 sets easy
abs 25 25
calves

have to take it easy body is so sore. i will decide if i can do uspf nats by may 6th. before i go on vacation. feel too weak now but may change if have good workouts next week. otherwise a bench only and maybe pro/am.

scott rowe
05-03-2010, 08:08 AM
5/2
finally back in single ply shirt
475 x 1 3 board raw
3 board
585 x 3
655x 1
705 x 1
2 board
605 x 3

not bad after 5 weeks of no benching hopefully it will climb up week by week.
3 sets rollbacks
3 sets pushdowns

scott rowe
05-04-2010, 12:40 PM
5/3 squats
single ply legless breifs and loose wraps
walked out up to 605 x 2 plan is to increase every week until the meet. not get to beat up.
all acc.

scott rowe
05-18-2010, 09:51 AM
well i am an idioit and doing uspf nationals on 6 weeks training. dont know if going 220 or first meet at 242. but after my trip to cancun. way too hot by the way throw my shirt on and hit an easy 705 off 2 board. so not going crazy i think 1 more 2 board some 1 board and 1 .5 and doing the meet. had my squat suit on once it fits putting it on tonite and giving it a ride. then off to the pro/am with better training.

scott rowe
05-19-2010, 10:51 AM
put briefs and suit on for 1st time. worked up to and walked out 655 x 3 no knee wraps. save that till next week and go alittle heavier for the next 2 see how it is rolling i think i will do o.k.. feel like a truck hit me but what you gonna do.
did some rev hypers
leg curls
leg ext calves

Priest
05-19-2010, 12:47 PM
wow, my thread was removed.
I guess when I said I needed to heal. it would be assumed I
wasnt going to be on here. lol

scott rowe
05-24-2010, 12:24 PM
5/23
last week of 2 board then down to 1
single ply shirt
3 board 605 x 3
2 board
665 x 1
730 x miss
730 x 1 easy just moved it faster. should have been the first

raw 315 x 17 off chest

scott rowe
05-25-2010, 08:45 AM
5/24
went breifs and suit but no wraps. i need to space my workouts alittle farther apart. my back was sore from benching and then 24 hours later full squats cant do it anymore. was by myself so swkipped some sets.
255 x 3
345 x 3
435 x 3
525 x 3
615 x 1 straps up
705 x 3 straps up no wraps walked out if i had more time would be going for 5 here easily w/ wraps.
on 3rd rep felt a pop in my back bagged it and went home. time i got home could barely walk and today killing me. try to hit chiro/pt guy today if i can get in.

Ryan Celli
05-26-2010, 09:46 AM
Scott-
I too have been squatting after bench day.. popped my back last week! Chiro fixed it the next day and I was able to heavy squat 2 days later. But had to laugh cause I just did the same exact thing, L5.
keep up the good work.

scott rowe
06-03-2010, 09:02 AM
well i think i blew all my training to hell. i tore a muscle in my back no training last 2 weeks and only 2 more weeks till meet. not sure what i am going to do yet. guess i will see how fri sunday tues training goes and decide from there.

scott rowe
06-05-2010, 02:43 PM
6/2 easy bench day
went to gym to do light bench feet off the ground knees to chest back has been sore so figured good idea
135 x 10
225 x 10
315 x 5
365 x 5 all paused
tri's went home

scott rowe
06-05-2010, 02:52 PM
6/3
i have been banged up but knew i could still have a good meet at uspf nationals. well must be someone out there up above something doesnt want me to go. my wife and i are planning on moving in a few months so i was burning trash everything i didnt want etc. well i didnt check one of the boxes good enough and the fire exploded on me. almost 10% of my body 2nd degree burns, they go from my wrist to my neck, back of shoulder and stomach. I wasnt wearing a shirt cuse it was hot outside. so i dont know how long it will take to heal but not in two weeks for the uspf nationals or ipa meet in york pa the week after. i will have all new skin on my arm and should so no bench shirt for awhile and not sure for squatting. was going to take a picture but it turns my stomach. thank god for my wife changing the bandages. maybe looking at august now for an ipa meet here in upstate ny. in sept gotta go on the road for work so not sure after that. good news not that much pain just real gross to look at. i figure back in shirt 3 weeks to a month hopefully.

t gale
06-05-2010, 03:21 PM
Hey Scott sorry to hear about that. I hope you have a fast and painless recover.

Ryan Celli
06-05-2010, 06:06 PM
Sorry to hear this man.

mikesbench
06-05-2010, 07:05 PM
Ouch, Hope you're ready to goagainsoon, you've definitely had a rough stretch.

Travis Bell
06-05-2010, 09:01 PM
Bummer Scott. Sounds like it was quite the accident! Hope you have a quick recovery

scott rowe
06-14-2010, 09:23 AM
thanks guys. doc said healing very fast. just about 90% already about 1 week to 10 days early so that is good. i took real good care of it. skin just about done falling off. well the plan is back to the gym this week to get back in the groove getting rom back. and hopefully back in a shirt by july 4th weekend or probably no pro/am this year. off the diet and wow did i put on the weight that vincent is losing hahaha.

Barbaccio
06-14-2010, 09:51 AM
Good to hear Scott! Wish you well bro. I haven't been real good about keeping in touch. Sorry. Planned to call you when I heard and never got around to it. Chalk it up to me being a dick. Glad you're healing fast and feeling better bro.

scott rowe
06-17-2010, 09:11 AM
yesterday first day back in gym. just light raw stuff to get back in the groove. i went feet in the air on the bench to be different since i wont have a shirt on for awhile want to make the 2 days a week different.
bar x 20
135 x 10
225 x 10
315 x 5
365 x 6 last 3 paused

light shoulder dumbell presses
60 x 15 x 3

pushdowns
10 x 3

Keaffer14
06-17-2010, 09:30 AM
sorry to hear about getting hurt man. im also lifting at uspf nationals and was looking forward to seeing you lift there. really glad to see youve healed up so quick though, and are getting back to training so soon. good luck with trainging for your next meet man

scott rowe
06-17-2010, 02:03 PM
sorry to hear about getting hurt man. im also lifting at uspf nationals and was looking forward to seeing you lift there. really glad to see youve healed up so quick though, and are getting back to training so soon. good luck with trainging for your next meet man

thank you. i waqs really lookinh forward to going out there and have a real fun meet. just go in and do whatever i feel like it would have been a good one. maybe a will try and hit another northeast uspf meet before work gets to crazy for me. all depends when i can get a shirt back on though.

davehaggett
06-18-2010, 12:47 PM
sorry to hear it scott, that really sucks. I was really looking forward to lifting head to head tomorrow brah. Heal up fast!

scott rowe
06-21-2010, 09:14 AM
thanks dave.
well back in the gym raw and pretty good somethimes rest helps
3 board raw
405 x 3
485 x 5
535 x 2
565 x 1
shooting for a 600 raw 3 board for 2 weeks that should put me on pace for a good bench.
lots of people so went home after.
2 spots still have to heal up before i shirt up again one is real small the other just bigger tthan a quarter. but right at shirt seam.

J Stottlemire
06-22-2010, 06:55 AM
thanks dave.
well back in the gym raw and pretty good somethimes rest helps
3 board raw
405 x 3
485 x 5
535 x 2
565 x 1
shooting for a 600 raw 3 board for 2 weeks that should put me on pace for a good bench.
lots of people so went home after.
2 spots still have to heal up before i shirt up again one is real small the other just bigger tthan a quarter. but right at shirt seam.

Good to hear Scott and thats some impressive raw work with boards

scott rowe
06-24-2010, 02:36 PM
weds 6/23
raw bench with feet in the air knees to chest
135 x 10
225 x 10
325 x 5
385 x 6 last 2 paused
shoulder presses 70 x 15 x 3
pull ups 10 x 3 x 3

easy day hot in the gym ad getting back into it.

scott rowe
06-27-2010, 09:50 AM
friday easy back day
pull ups 4 sets of 10 bodybuilding style
hammerstrength seated rows more for pump
easy pulldown nothing great sat bench day

sat bench still focusing on raw
warmups to 315 x 6
3 board
405 x 3
505 x 3
545 x 1
585 x miss half way up
shirted up 700 2 a 2 board x 1
my bw is way down and not sleeping well so i think 585 will go
put the shirt on to see about the arm and 1 set caused a few blood blisters so i will wait 2 more weeks and try again

ended with some tri's

Barbaccio
06-27-2010, 10:21 AM
Glad to see you're all healed up Scott. Training looks great. The 600lb 3-Board is interesting. I don't think I can hit that right now.

scott rowe
06-27-2010, 11:26 AM
i figured i would shoot for a raw number since cant wear a shirt right now. thinking about taking 545 to 2 board then 1 board over next 2 weeks if i can sleep or put some weight back on.

scott rowe
07-01-2010, 10:25 AM
6/29 & 6/30

tuesday did some different stuff in the gym. standing militaries (never do) only worked up 185 x 5 bunch of sets with 135.
some shrugs just up to 495
side laterals 25 x 10 x 3

wed.
pullups bb style 4 x 10
bench feet i the air
225 x 5
315 x 5
405 x 6 last one paused happy with this after doing shoulders day before
pushdowns
pulldowns

scott rowe
07-05-2010, 07:53 AM
since i cant wear a shirt i decided to do a raw meet. well that idea ended yeasterday also was going after 545 off a 2 board raw when i think i tore my pec. getting checked out wednesday morning but today hurts like hell. another set back.

scott rowe
07-09-2010, 08:08 AM
well pec healing nicely rom back and it never turned black and blue. think maybe just a strain, might take 225 on saturday morning and do sets of 10 and see how it responses.

Ryan Celli
07-09-2010, 12:09 PM
sorry to hear this. take it slow.

my torn adductor never turn black and blue for 3 days. it started the size f a quarter then by that night was from calf to groin.

scott rowe
07-10-2010, 09:58 PM
nothing much to report took the bar of a set of 10 and 8,9,10 hurt

scott rowe
07-17-2010, 09:10 PM
took bar for two sets of 40 today it is getting better.
did my pullups and shoulder presses twice this week. waiting for a bit to squat and pull again.

scott rowe
07-29-2010, 10:02 AM
not much to report. pec is coming along slow but steady did 135 for 5 sets of 20. going up 50 pounds aweek until there is pain or i feel anything i shouldnt.

scott rowe
08-01-2010, 07:57 PM
just hit 185 for 5 sets of 20 still have big hopes for 6 weeks we will see.

scott rowe
08-11-2010, 12:46 PM
225 for 4 sets of 10 hurt so i think dream is going for this year maybe winter time.

scott rowe
08-15-2010, 10:07 AM
more rehab work
bar x 25
135 x 20
225 x 10
250 x 10
275 x 10 x 3
295 x 10 all close grip pinky on ring going to stay there until get back in shirt
pushdowns light nothing crazy felt pretty good after only a few hours sleep
next time 295 and 315 for sets of 10 feel. great today. working on arch now going to need a much better arch to bench 750 and beyond.

Priest
08-26-2010, 08:40 AM
I just tried posting my meet results on my thread and its gone.
I guess I havent deserved a journal here anymore. I worked my ass
off getting back to being healthy. I did 675@220 and missed 705 at lockout.
I need to have surgery on my shoulder to clean it out. annoying pain to deal with.

Cant wait to lift with you on the platform Scott. U r the man. Hope u r doing well, brother.

scott rowe
10-02-2010, 02:40 PM
just got back in town from working 5 weeks crazy hours. way light and no endurance. will take 2 weeks to get bk in shape reps with light weight then going to try and put one out there.

scott rowe
10-15-2010, 02:16 PM
well you know life gets in the way sometimes and **** happens. been like 6 months since did any real training. i burnt my arm in a fire, tore my pec and wife left. what a ****ty 6 months. so needless to say i have not been training. lost 30 pounds you know the usuall. so i have bk at the gym for only 2 weeks and i'm lifting like a 12 year old girl. would like to do a meet in dec to make a run at my 220 single ply record but not sure that is going to happen. going on the road to get away this winter and spring and just work so if no meet in dec or jan wont be till summer. will be training 4 or 5 days a week now for a bit to see where it takes me. thanks to all who read this. Scott