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Stumprrp
01-19-2012, 07:59 AM
I guess im back again guys. I need to keep a log of my training because things have been a little rocky. Good to be back. This time im going to stay longer then 2 months lol.

Quick background of whats been going on. My last meet went ok, i pulled an easy 650 but a narrow miss at 670. Been having serious lockout issues. Bench completely blows as i cant find a shirt that works. Squat is my worst lift as my hips are out of whack and i keep twisting. All the bitching aside...

BW is at 250 right now and has been here. Im sick of being over 242. I feel like crap, sweat, always out of breath, and cant find clothes. I think im going to clean my diet up and go back to 235-240. Im going to need some help from you guys with that. Anytime i cut i lose tons of strength.

Heres the last few workouts!

Sunday 1/15/12 Bench

Bench
315 x 3
add slingshot
365 x 3
405 x 2
add foam block
455 x 2

Decline
225 x 10 x 3

KB OH Press
16kg x 10
20kg x 10
24kg x 10

Assorted back/shoulder work

Monday 1/16/12 DL

Sled drag 5 plates x 4 trips

Back attack w/ green band x 10
1 plate x 10
2 plate x 10 x 2

6 sets of abs
few sets of back/hams

Wednesday 1/18/12 Bench Assist/Arms

Speed dips 8 x 3

Fat bar pushdowns
115 x 12
135 x 12
155 x 12

Flat DB extensions
20s x 10
30s x 10
40s x 10
50s x 10
55s x 10

Rope pushdowns
105 x 10
115 x 10
125 x 10

Seated hammer curls
20s x 10
30s x 10
40s x 10
50s x 10

EZ bar curls
25 x 10 x 4

Pullups
BW x 3 x 3

Once again good to be back guys!!

Diet starts monday... any tips?

-JM-
01-19-2012, 08:31 AM
Seen a few of your logs in the past. Looking forward to seeing some big numbers again. Welcome back :)

Stumprrp
01-19-2012, 09:00 AM
thanks man

Coke
01-19-2012, 09:13 AM
Looking strong Rob, great to see you resume the posting.

Good luck with your goals!

Kong
01-19-2012, 09:37 AM
Good to see you posting again mate! I'll keep checking in.

drew
01-19-2012, 10:18 AM
Hey Rob, welcome back.

Got anything coming up?

Stumprrp
01-19-2012, 12:02 PM
RPS meet in the end of march, going to be competing raw. I will also probably do it at 242 instead of 275. I hate being over 250 pounds. My bests @ 242 are 365 bench 520 squat (BLAH!) and 615 dead. I know ill crush the dead and probably the squat, id like to bench 385.

But like my sig says ive been nothing but a head case. I may throw gear on who knows! lol

Behemoth
01-20-2012, 04:45 PM
Holy shit. Welcome back man

Stumprrp
01-21-2012, 05:47 AM
Thanks behemoth!

1/20/12 Dynamic Squat

bar (65) x a bunch
bar + blues x a bunch
155 + blues x a bunch
245 + blues x 2
335 + blues x 2 x 6

Pretty good speed, took my my stance out a bit today, got one on video.

http://www.facebook.com/photo.php?v=10150522412302149

Speed pulls off rack w/ quad minis

315 + qm x 1 x 6

Reverse Hyper

500 x 10 x 3

Straight Leg Situps

BW x 15 x 4

BB Row

100 x 15 x 4

Good session tonight, and my diet still blows if anyone cares, lol

Kong
01-21-2012, 07:03 AM
Impressive numbers mate. Just remembered some of the crazy heavy Rack Pulls in your old journal!

Invain
01-21-2012, 07:07 AM
Damn bro I dunno how long it's been since I've seen you post on here.

You should cut down to 220 :D

Stumprrp
01-21-2012, 08:18 AM
Thanks guys

Kong alot of those rack pulls were done at or above the knee, we only do them a few inches below the knee now so the numbers are much lower haha

Invain yeah its been a while, 220 haha i wish, i would be weak as fuck, any tips to get to 240 though?

Behemoth
01-21-2012, 09:03 AM
Obviously its a matter of what you what but i'm with nick, you'd be extremely impressiveat 220. sure you'd lose some strength but pound for pound be even more impressive.

Stumprrp
01-21-2012, 01:31 PM
i think i would get too weak at 220. thats the problem, i want to be as strong as possible but i dont want to be over 250 nor take test or anything.

Stumprrp
01-21-2012, 01:37 PM
i wish i could get comfortable (as much as you can) squatting in gear. heres a clip of the last time i wore briefs. i just feel very forward and out of control with them on. my back wants to snap.

http://www.youtube.com/watch?v=cb0g8qJD0N8&list=UUpywRft49j-eA3W_5PC3reA&index=34&feature=plcp

NickAus
01-21-2012, 04:17 PM
Welcome back!!

I remember your training a while back.

-JM-
01-22-2012, 07:07 AM
Those squats looked alright from that shot. A wider stance might have let you stay a little more upright. They were super fast. Nice job.

Stumprrp
01-22-2012, 07:24 AM
thanks man, i just have a problem with my hip alignment and i always feel/am twisted. being wide feels worse.

Stumprrp
01-22-2012, 10:38 AM
1/22/12 ME Bench

Reverse Band Bench w/ Lights (100 off bottom)
135 x 5
225 x 5
315 x 3
365 x 3
405 x 1
425 x 1
455 x 1 nice PR
add 2 board
500 x 1

drop set 3 board/2 board/1 board/touch

315 x 3 x 3 x 3 x 3

3 sets of flies, rear delts, and lats

Stumprrp
01-23-2012, 06:27 AM
Starting carb backloading today. So far, only a shake when i woke up, im STARVING! but i cant wait to pig the-f out tonight. I swear ill eat 2 pounds of pasta.

-JM-
01-24-2012, 03:42 AM
Big benching mate. Impressive.

Interested to hear how the CBL goes.

Stumprrp
01-24-2012, 08:35 AM
Thanks man, i jumped the gun on CBL, i have to do a 10 day prep phase, no carbs, ouch.

1/23/12 DL

Rack SSB GMs (slightly above naval)
bar x a million
160 x a million
210 x 3
250 x 3
300 x 3
340 x 1
390 x 1
430 x 1
480 x miss twice

yeah pulled something out on my right side lol

Cable P-Throughs
100 x 12 x 3

Reverse Hyper Leg Curls
200 x 8 x 3

KB Side Bends
60 x 10 x 3

CSR
135 x 15/12/8/6

Felt weak by the end of the workout, these 10 days will be tough, gotta eat more fat. Starting weight yesterday was 250 with 41" waist.

Coke
01-24-2012, 08:47 AM
Awesome with the training, wouldn't expect anything less.

Stumprrp
01-24-2012, 11:52 AM
Thanks coke

WTF ive ate twice in 1.5 hours and im still starving, where the hells my cottage cheese!

=D

ZAR-FIT
01-24-2012, 12:13 PM
Thanks man, i jumped the gun on CBL, i have to do a 10 day prep phase, no carbs, ouch.

1/23/12 DL

Rack SSB GMs (slightly above naval)
CSR
135 x 15/12/8/6
.

From a bodybuilder to a powerlifter, What are CSR's and SSB GM's??

drew
01-24-2012, 12:56 PM
From a bodybuilder to a powerlifter, What are CSR's and SSB GM's??

CSR = Chest Supported Row
SSB = Safety Squat Bar
GM = Good Morning

Stumprrp
01-26-2012, 07:10 AM
Lol thanks Drew

1/25/12 Tri/Bench Assist

EZ Bar Skulls w/ Hanging KBs
45 + 16kg x 10
65 + 16kg x 10
75 + 16kg x 10

EZ Bar CGBP w/ Hanging KBs
65 + 24kg x 10
95 + 24kg x 10
115 + 24kg x 10

One of the best tricep exersizes ive tried

Fat Bar Pushdowns
115 x 20
115 x 20
115 x 20

Rope Pushdowns
85 x 12
85 x 12
85 x 12

Hammer Curls
20 x 15
30 x 15
40 x 15
40 x 15

Pullups
BW x 8
BW x 5
BW x 5

Fat Bar Face Pulls
155 x 10
155 x 10
155 x 10

Good workout.

As far as the diet, day 4 into the carb depletion. Fuck im hungry. How some people report feeling energized is beyond me. I cant wait for my carb load! PIZZA!!!!!!!!!! Ive def. lost 5-6 pounds already. I expect 10+ after the 10 days but most of it will probably come back on during the loading.

Coke
01-26-2012, 12:44 PM
Good luck with the diet, appear to be off to a nice start and managing well.

Stumprrp
01-27-2012, 06:29 AM
Thanks very much Coke

Sorry for not posting in many logs like i used to, i gotta use my internet time sparingly at work!

1/26/12 DE Squat

SSB Box Squat w/ Bands (blue band +200)
bar x a ton
bar + blues x a ton
155 x 3
155 x 3
245 x 2
295 x 2 x 8

i took the weight back a little because we had to walk it out + i SUCK at the SSB, felt fast and strong!

Speed Pulls (standing on short minis +50)
315 + mini x 1 x 6

too light

Barbell Row
315 x 3 x 5

GHR
BW x 10
BW + 25 x 10
BW + 45 x 10

Seated Cable Abs
95 x 10 x 3

Good session, i had great energy but i did crash at the end, was very dizzy going home, took down 30g of isolate and then a 12oz steak.

Half way through depletion....

JSully
01-27-2012, 07:13 AM
Obviously its a matter of what you what but i'm with nick, you'd be extremely impressiveat 220. sure you'd lose some strength but pound for pound be even more impressive.

I disagree, but not about the impressive part. If he lost the weight slow enough and cycled his calories over 6-10 months I think he could drop down to 220 without losing any strength. Obv that depends on where that would put his bodyfat level. Sub 10% is a strength killer regardless of how great your diet is. It comes down to genetics at that point.

Good to see you back Stump. I dropped from 315lbs in march '11 down to 273lbs in september '11. Squat increased by about 15lbs, deadlift increased about 40lbs and bench dropped about 5lbs. I didn't do it with backloading or low carbs either, just some "food for tought" lol..

Stumprrp
01-27-2012, 08:49 AM
Thanks Jake, ive never had success losing BW and gaining strength, never. Even with a specific plan from chris mason and numerous other attempts that why im doing backloading. I thought i seen a few posts where you said you were doing it?

JSully
01-27-2012, 09:55 AM
I wasn't a fan of backloading. Even after 2 weeks I didn't have any energy in the gym. For my diet, I cut about 1100-1200cals/day out which puts me at about 2700-2800. My macro breakdown is 275/275/65 (p/c/f). I centralize 175-200g of carbs around my training. The rest is split up between breakfast lunch and dinner. Typically dinner is my fattiest meal as it's the most satiating. I'll have a 3-5hourish refeed once per week and not care about calories. After 4 weeks of this, I increase calories and eat at maintenance for 3-4 weeks. This allows me to build back any strength of muscle that might have been lost, or in my case, increase strength, albeit very little at a time. After that maintenace phase is over, I drop calories back down.

I did absolutely no cardio at all and ate whatever the fuck I wanted with this plan (lucky charms for carbs, cheeseburgers for dinner, etc) and lost 40lbs while increasing strength. Yes, it takes a long time, but I shed 7% bodyfat and increased strength. I'll take it. I'm going to be startingit up again here shortly.

Stumprrp
01-27-2012, 01:18 PM
Sounds good man. Im going to stick this out because ive already invested into it (money for the book, 6 days into prep phase). If it doesnt workout ill try a plan similar to that. Suprisingly last night in the gym i was very fast and felt strong, up to the end.

Stumprrp
01-29-2012, 09:51 AM
1/29/12 ME bench

Bench w/ Doubled monster minis (dmm)
bar x 800,000
bar + dmm x 10
135 + dmm x 5
185 + dmm x 3
225 + dmm x 3
275 + dmm x 1
315 + dmm x miss

add titan ram

315 + dmm x 1

add foam sinking to chest

365 + dmm x 1
405 + dmm x 1

shoulder gave out on 315 raw been battling a little tendinitis in the bicep tendon.

Incline
225 x 10
225 x 10
225 x 5

KB bottom up press / KB rear delts
20kg x 6/6 x 4

Standing lat pulls
115 x 15 x 3

Band (mm) rear delts
mm x 10 x 3

good workout and did it on nothing but coffee, strength is still great 7 days into the prep phase.

-JM-
01-30-2012, 08:30 AM
Some going given the lack of carbs too. Strong bench work. I bet the bicep tendon just loved the band tension.

Stumprrp
01-30-2012, 08:40 AM
Def. JM. Its very sore today. I should of hit that because ive been nailing any overload exercise over 400 at the top. I threw the slingshot on because it takes some of that shoulder activity away.

Coke
01-30-2012, 11:27 AM
Looks real nice, turning over a new leaf on several levels.

drew
01-30-2012, 11:33 AM
Make sure you don't ignore your bicep and shoulder issues. Get some ice on it, do some YTWLs and extra bicep work and get it straightened out.

And you should really figure out a bench shirt. The shirt is not the problem, and there's only one other suspect to blame. You know where to go if you want to learn how to use your shirt. Just gotta do it.

Stumprrp
01-30-2012, 02:14 PM
I hear you Drew. My doctor has been stripping it out and applying those electro patch things that make your bicep bounce like a SOB lol. I need to ice it every night. Ill also add in some curls on sundays. As far as the shirt, i cannot stand the phenom. I want to beat my raw best and then ill go back to the rage x which i know how to use well.

drew
01-31-2012, 06:27 AM
Is your Rage a single or double? Open or closed?

I have the double Rage X in a size 50 if you ever want to come down and try it out. I'm also planning on getting a Jack sometime toward the end of the year. I haven't used the Phenom but I'll probably try that too when I get back into the gear.

Stumprrp
01-31-2012, 07:05 AM
I have both, my personal shirt was a double grid stitched 52 but its 2 years old, i might take you up on that!

1/30/12 ME DL

5 sets of abs

Front Squat w/ Zercher Harness (NARROW stance, LOW box 12")
bar x million
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1

cut it at an easy 405 x 1 because with a belt on it pinched the hell out of my gut, lame excuse i know

Sled Drag
5 plate x 4 trips at about 40 yards

GHR
BW x 12
BW x 10

i had to stop, my sciatica was terrible

Hanging Leg Raises
BW x 10 x 4

CSR
3 plates x 10
4 plates x 10
5 plates x 6
4 plates x 6

Good workout, but by the time i got home i could barely walk. Pain down to the shin/ankle including in my hip. IDK what nerve is in the hip but i couldnt even walk down the stairs. Iced twice in 4 hours and felt alot better.

Coke
01-31-2012, 11:05 AM
Truly fine training bro, hope all clears for you soon as you keep on the move.

KevinStarke
01-31-2012, 12:36 PM
Still as handsome as ever, strong work.

Stumprrp
02-01-2012, 08:45 AM
haha thanks Kevin

Stumprrp
02-01-2012, 09:29 PM
Finished the prep phase of CBL surprisingly only lost 5 pounds and 1" off my waist, tonight i carb loaded with a large pizza and some cookies haha

2/1/12 Bench Asist

8 sets of abs

DB Key Presses
30 x 20
40 x 15
50 x 15
60 x 15

Flat DB press/ext (idk how to describe it)
100 x 10 x 3

V-bar pushdowns
100 x 10 x 3

Cable OH extensions
40 x 15
60 x 15
80 x 12

Incline DB rear delt fly
30 x 15
40 x 15
50 x 15

KB hammer curl
8kg x 15 x 4

Pulldowns
140 x 15 x 3

Good workout going back to more "upper" type workouts instead of all tricep stuff

-JM-
02-02-2012, 03:33 AM
Bet you felt pretty good after the carbs :) Did the prep phase make you feel quite deflated?

NickAus
02-02-2012, 04:31 AM
Some good training going on!!

Stumprrp
02-02-2012, 06:25 AM
Thanks guys. Actually i felt no different lol. However i did weigh 250 this morning so i guess whatever i lost in the 10 days is back on lol. I felt very very tired and lethargic day 3-6 of depletion but after that i felt great. I kind of like eating like that. I wont take my weight/waist/3 site skin fold until next week.

Coke
02-02-2012, 01:17 PM
tonight i carb loaded with a large pizza and some cookies haha

Not bad, lol...we have a place here in town called Gino's, I would get their pizzas everyday if I could. Stay focused, small changes are key to reaching the goal.

Stumprrp
02-02-2012, 08:54 PM
i hear you coke the treat at night is good but i cant over do it

2/2/12 DE Squat

SSB Box Squat w/ Bands (blue bands)
bar x million
bar + blue x 5
155 + blue x 5
245 + blue x 2
335 + blue x 2 x 6

good speed but it was very heavy especially with no belt

Speed Pulls w/ mini band (+50)
315 + mini x 1
365 + mini x 6 x 1

Blue Band GMs
x 20 x 3

Leg Curls
60 x 30 x 2

Leg Raises
bw x 10 x 3

Seated Cable Abs
45 x 15 x 3

Coke
02-03-2012, 09:41 AM
Clearly on a roll again these days, good job.

Stumprrp
02-05-2012, 10:47 AM
thanks brother

2/5/11 ME Bench

Bench w/ Chain (80 lbs)
bar x tons
80 x 5
135 + 80 x 3
185 + 80 x 3
225 + 80 x 3
275 + 80 x 1
325 + 80 x 1 x 3

2 board drop chain

415 x 1

easy stuff

CGBP w/ foam block
225 x 15
225 x 15
225 x 12

Shrugs
300 x 12 x 3

Bench DB Row (stomach down)
70s x 12 x 3

Hammer Curls
20s x 15
30s x 15
40s x 15

-JM-
02-06-2012, 03:38 AM
Strong benching big guy. Those chains will be a lot less brutal on your tendon than the bands :)

JSully
02-06-2012, 09:50 PM
strong bench, weak rows.. step it up mang

Coke
02-07-2012, 11:55 AM
Major props on the bench.

Stumprrp
02-07-2012, 02:28 PM
Is that a call out big jake? hahaha. Ive been going lighter on my back work and more focused. Any row done laying on a bench face down is hard. Next sunday ill use 120s for 12s =).

2/6/12 ME DL

Reverse Band DL (blues set pretty low, id say no more then 100 off the bottom)
245 x 3
335 x 3
425 x 3
515 x 1
565 x 1
605 x 1
660 x 1
710 x .99 WTF i cant seem to get rid of this lockout problem

Heres the videos...

http://www.facebook.com/photo.php?v=382173441798692&set=vb.100000181180126&type=2&theater
http://www.facebook.com/photo.php?v=382175288465174&set=vb.100000181180126&type=2&theater

Sled Drag / Zercher Farmers Walk
4p x 40 yards x 3
1p x 40 yards x 3 (zercher)

45* Back Raises
bw x 12
bw + 45 x 12 x 4

Leg Raises
single + double leg for 4 sets

Pissed, i should crush that weight, i still feel confident on a 650 raw pull @ 242 or less. That would be a 35 pound PR.


425 x

Stumprrp
02-09-2012, 07:13 AM
2/8/12 Lockout/Bench Assist

"tricep deaths" 3 board / 4 board / 5 board close grip
135 x 2 x 2 x 2
225 x 2 x 2 x 2
315 x 2 x 2 x 2
365 x 2 x 2 x 2
405 x 2 x 2 x 1

Fat Bar OH Extension
50 x 20
70 x 15
90 x 12
90 x 8

Fat V Bar Pushdowns
115 x 12
135 x 12
155 x 12

shoulder was done after this

Incline DB Rear Delts
20s x 15
30s x 15
40s x 15
50s x 15

Fat Bar Pulldowns / Fat Bar Cable Row
150 x 10 / 200 x 10
200 x 10 / 300 x 8

Hammer Curls
20s x 20
30s x 15

arms were spent from the fat bar back work

CBL seems to be working good, BF is down 1.5 - 2 %

Coke
02-09-2012, 10:00 AM
Crazy amount of weight where you failed the lockout, gonna nail that shit one day soon.

Stumprrp
02-09-2012, 10:13 AM
Thanks Coke. That spot has been failing me for a while now including at meets. I need to figure out what im doing wrong.

Stumprrp
02-10-2012, 06:23 AM
2/9/12 DE Squat

SSB w/ blue bands off 14" box
bar x million
bar + blues x 5
155 + blues x 3 x 2
245 + blues x 2
295 + blues x 2
355 + blues x 2 x 6

tough this week, 550 lbs at the top for speed with no belt is hard, lol.

SSB Seated GM (bar backwards)
bar x 10
115 x 10 x 5

GHR (foot plate set very high)
BW x 12 x 3

CG Pulldowns
125 x 20 x 2

Leg Raise / Seated Ab Pulldown
BW x 10 / 65 x 10 done for 4 sets

good workout

Coke
02-10-2012, 10:31 AM
Doing great Rob, way to grind it out.

Stumprrp
02-12-2012, 11:19 AM
Thanks uncle Coke

2/12/12 ME Bench

8 sets ab work

Arch Bar w/ Feet up
bar x zillion
135 x 5
185 x 3
225 x 3
275 x 3
315 x 1
350 x 1

add slingshot

405 x 1

both easy

Incline DB
70s x 20 x 2

Pec Dec
80 x 20 x 2

Standing Plate Press
50 x 10 x 3

T Bar Row
3 plates x 10 x 5

YTWLs
10 x 5 x 4

boy do those suck! too heavy next time ill use a 5 pound plate

Stumprrp
02-13-2012, 09:52 AM
Just if anyones wondering why my volume is still kind of low i need to bring it up gradually ive gotten too used to doing very little for assistance lately. Plus the fact im on a diet, training raw, and all natty lol.

Invain
02-13-2012, 11:16 AM
Just watched your dead vids. That's literally the exact same spot I get stuck.

Stumprrp
02-13-2012, 12:29 PM
I'm telling you man its haunting me. I would put money that i could get 700 to my knees but i just cant seem to straighten my legs.

Stumprrp
02-14-2012, 06:32 AM
2/13/12 Lower Deload

Prowler
1pps x 40yd x 2
2pps x 40yd x 1
3pps x 40yd x 2
2pps x 40yd x 2

these are brutal lol

Back Attack
green band x 10
2 green band x 10
2gb + 45 x 10 x 3

Straight Leg Situps
BW x 10
BW + 45 x 10 x 3

Good deload

Coke
02-14-2012, 12:43 PM
The prowlers are indeed killer bro, moving on strong.

Stumprrp
02-14-2012, 12:54 PM
Thanks coke, it was a great combonation of cardio and strength. Something a football team would do.

-JM-
02-16-2012, 05:18 AM
Strong bench work. I think I need to use the SS more sparingly like you are doing. When are you back in the shirt? Or are you competing raw?

LuNa
02-16-2012, 05:33 AM
Very good training going on in here. Im very interested in seeing your results with CBL. Im thinking about giving that a try myself.

Stumprrp
02-16-2012, 06:34 AM
JM - im training raw for a meet on 3/31 as well as on a diet to become a "solid" 242 again. I like throwing it on to overload plus save my left bicep tendon. Floor presses i need everything i can get i basically bench with my legs lol.

Luna - So far, only 2 weeks in not counting the prep phase, my weight hasnt moved much (3 lbs) but my caliper readings are way down.

2/15/12 Bench Assist

Dips w/ Slingshot
BW x 15
BW x 15
BW x 15
BW + 30lb chain x 5 x 6
BW + 30lb chain x 5 x 6

i have to use the slingshot because of my bicep tendon

Fat V-Bar Pushdowns
60 x 15
70 x 15
80 x 15
90 x 15

Fat V-Bar OH Ext
40 x 10
50 x 10
60 x 10

Rope Pushdowns
40 x 20 x 2

Barbell Row (done from the floor)
135 x 10
225 x 10
315 x 7
185 x 10

wanted 10 on 315, i reset on the floor every rep, i could of done 10 but i would of basically been standing up.

KB Bottoms Up Press
12kg x 10
16kg x 10
20kg x 10

Fat V-Bar Curls
60 x 10 x 4

Hurt something in my chest/arm area because i couldnt sleep last night, idk wtf i did.

JSully
02-16-2012, 06:52 AM
Just if anyones wondering why my volume is still kind of low i need to bring it up gradually ive gotten too used to doing very little for assistance lately. Plus the fact im on a diet, training raw, and all natty lol.

these are big and are the very reason I don't do a lot of assistance anymore either. If you're making improvements, why change something. workouts looking solid in here.

-JM-
02-16-2012, 06:59 AM
i have to use the slingshot because of my bicep tendon

Hey man dont be ashamed, lol. Wear it with pride.

I never have the damn thing off and my shirted bench is the best its ever been.

Didnt realise that was a floor press. Very very nice.

Stumprrp
02-16-2012, 07:47 AM
Jake - the volume has been working well, and i figure while im still 22 i should be able to get away with it lol. those rows were for you BTW. :evillaugh:

JM - not ashamed at all bro. better safe then sorry lol. not really a "floor" press but basically a bench with my feet up on another bench, legs straight so i dont cheat. that arch bar adds a good inch to your ROM as well.

Thanks for the support everyone

JSully
02-16-2012, 08:09 AM
Jake - the volume has been working well, and i figure while im still 22 i should be able to get away with it lol. those rows were for you BTW. :evillaugh:

lol, funny because I did rows yesterday too. I usually do a shitload of pullups during my upper and skimp on the rows. Yesterday I did a shitload of rows and skimped on the pullups. Went 225x10, 275x8, 315x8, 365x6x2, 225x12x3. I need to update my log. I didn't fully reset though. Those are tougher.

JSully
02-16-2012, 08:18 AM
Is that a call out big jake? hahaha. Ive been going lighter on my back work and more focused. Any row done laying on a bench face down is hard. Next sunday ill use 120s for 12s =).


my favorite rows are db rows face down on an incline bench.. those will get the lats working. My best is 115lb dbs for 8 reps. Brutal. If you get 120s for 12, hats motherfucking off to you, hahaha

Stumprrp
02-16-2012, 08:28 AM
Crazy ass rows dude, do you try to stay as bent over as possible or more BB style with a 45* arch? I never tried them on an incline bench i usually do them on a flat bench. Ill do them sunday and try the 120s :evillaugh: a little forum competition is good!

JSully
02-16-2012, 08:58 AM
I'm deloading next week so no heavy rows for me, but the week after I'll give the 120s a shot on the incline bench.

I do them a bit more upright to nail the upper back more, BB style I suppose. I feel I get a really good carryover to my deadlift like that though. The stronger my upper back gets, the more I can deadlift (with less deadlifting frequency). Direct correllation.

edit: to clarify, deadlifts are my favorite exercise, however, because they're so taxing on the CNS I can't do them heavy every week (or every other week even) or the rest of my training goes to shit. This is why I only deadlift once/month or so (heavy). I still do speed pulls every other week or so.

Stumprrp
02-18-2012, 05:55 AM
2/18/12 DE Squat

Ssb box squat w/ chains (150)
Bar x 10
Bar + 150 x 3
155 + 150 x 3
245 + 150 x 3
295 + 150 x 2 x 8

These were extra tough this week

Ssb GM (bar backwards)
155 x 10 x 3

Paused leg press
400 x 10 x 3

Wide pull downs
95x 25
115 x 25 x 2

Pull down abs
65 x 10 x 3

Done returning to a full stand up, much harder

Leg raises
Bw x 10 x 3

Those gms with the bar backwards are insanity

Coke
02-19-2012, 08:37 AM
Damn, killer workout man.

Stumprrp
02-19-2012, 04:50 PM
Thanks coke!

2/19/12 ME bench

Reverse band bench w/ chain (blue band)
135 x 5
225 x 3
315 x 3
405 x 3
405 + 80 x 3
405 + 120 x 3
445 + 120 x 1

Weird yet tough exercise

Floor press (close grip)
185 x 20
185 x 18

Incline db row
80s x 10 x 4

Usually ain't kiddin...these are tough!

Bb shrug
225 x 10
315 x 10 x 2

Ytwls
5 x 10 x 2

LuNa
02-20-2012, 01:21 AM
Nice benching! I love those DB incline rows, they are pretty hard indeed.

NickAus
02-20-2012, 03:24 AM
Cool training in here, the rows are pretty massive!!

Stumprrp
02-20-2012, 06:20 AM
Thanks alot guys. Jsully told me to try those rows and ive never done them before. No way i could of done any more weight for 10x4. Next time ill move up to 90s. The big rows should be key to a bigger bench for me.

ME goodmornings today

-JM-
02-21-2012, 03:38 AM
Really mixing things up with the bands and chains. Nice.

Hows the diet going? :)


Those gms with the bar backwards are insanity

Sounds awkward, lol.

Stumprrp
02-21-2012, 06:20 AM
Diets going well man. Feeling tighter every day while eating donuts before bed

2/20/12 ME DL

Cambered bar GMs (bar = 65lbs)
bar x 5 x 2
155 x 3 x 2
205 x 3
245 x 3
295 x 3
335 x 3
385 x 1
425 x 1
475 x 1
515 x 1
565 x 1

happy with this, although we wanted to bury them and my 565 didnt feel quite as deep. all my training partners said it was good.

Sled drag
5p x 5 x 40 yrds

GHR
BW x 12
BW + 45 x 12
BW + 45 x 10

Assorted abs...

Coke
02-21-2012, 07:55 AM
Them are ridiculous GMs bro.

larsen540
02-21-2012, 09:40 AM
Good job on the pressing and pulling looking strong bro

-JM-
02-23-2012, 06:25 AM
Diets going well man. Feeling tighter every day while eating donuts before bed

Huh? Any carbs are go as long as they are timed right? Almost sounds too good to be true, lol.

Great session. Really starting to see the value in GMs myself. Nice.

Stumprrp
02-23-2012, 06:27 AM
thanks man

2/22/12 Bench Assist

DB Key Press
20s x 20
30s x 20
40s x 15
50s x 15
60s x 10

Rear DB Fly
30s x 15
40s x 15
50s x 15
60s x 12
80s x 10

never did 80s before, haha

Fat Kid Pullups
BW x alot of reps and sets

Fat Bar tricep work, some hammers with KBs, done.

Invain
02-23-2012, 01:23 PM
my favorite rows are db rows face down on an incline bench.. those will get the lats working. My best is 115lb dbs for 8 reps. Brutal. If you get 120s for 12, hats motherfucking off to you, hahaha

Damn I'm going to try this today. I never do DB rows because the weight isn't heavy enough, might be interesting on an incline however.

Stumprrp
02-23-2012, 01:30 PM
I noticed DB rows done traditional one side at a time are too easy as well, however done like a BB row with 2 or done on any type of bench are much harder. Theres no way i could strict row our 2 170s.

NickAus
02-24-2012, 03:13 AM
Those are the training partners I like :)

Nice GM's!!

Stumprrp
02-24-2012, 06:31 AM
Thanks man

2/23/12 DE Squat

SSB box squat w/ chain (120 lbs)
bar x 10
bar x 10
bar + 120 x 3
155 + 120 x 2
155 + 120 x 2
245 + 120 x 2
315 + 120 x 1

Too heavy for me this week, my lower back is too crushed from the GMs. That 315 literally looked like a max effort. Dissapointed.

245 + 120 x 5 x 3

Speed pull w/ chain (80)
225 + 80 x 4 x 1 (sumo)
315 + 80 x 4 x 1 (conventional)

Pulls felt OK on my back, i was still not with it. Mentally and physically.

Paused leg press
400 x 4 x 10

Leg curl
60 x 20 x 3

3 sets CSR, 5 sets leg raises.

Coke
02-24-2012, 12:46 PM
Way to be at it Rob, looking great while not even full throttle.

Stumprrp
02-26-2012, 10:23 AM
Appreciate it Coke

2/26/12 ME Bench

Bench w/ Monster Minis (+120?)
bar x 10
bar + mm x 3 x 5
135 + mm x 3
185 + mm x 3
225 + mm x 1
275 + mm x 1
315 + mm x 1 PR
335 + mm x miss

went to a small piece of foam and sunk it to save my shoulder

BB OH Press
135 x 10 x 4

BB Row
135 x 15 x 2
185 x 15 x 2

Pec Dec
60 x 25 x 2

Reverse Cambered Bar (tris)
135 x 20 x 2

YTWLs
5 x 10 x 2

LuNa
02-26-2012, 02:48 PM
Been reading your food journal on the CBL forum and its a great read. You are doing really well with the diet. Hope i can come close when i start tomorrow.

Coke
02-26-2012, 05:41 PM
Glad to hear your diet is going well, would be nice to get the link that has the food journal, interested in seeing it. Always like what you are doing in the weight room, make no mistake.

Stumprrp
02-27-2012, 06:42 AM
I appreciate the kind and motivating words from both of you guys. This diet is crazy how it works. I eat like a pig at night and wake up solid. I need another 5 pounds and ill make 242 in March.

Stumprrp
02-28-2012, 07:13 AM
2/27/12 ME DL

DL Stance SSB Box Squat (WAY below parallel, feet 10 inches apart, bar = 65-70 lbs)
bar x 5 x 2
155 x 3 x 2
205 x 2
245 x 2
295 x 2
335 x 1
385 x 1
425 x 1
475 x 1
500 x 1

I screwed myself on that 500, even my partners said it. I basically let my air out, plopped on the box, and muscled it up. Not bad though!

Power Poll Walk (chuck voghelpol)
45 x 40 yrds x 1
70 x 40 yrds x 4

45* Back Raises
BW x 10
BW + doubled mini x 10 x 4

Leg Raises / Seated CSR
x 15 / 100 x 20 x 4

Good session followed by some wendies. I love this "diet".

Invain
02-28-2012, 08:05 AM
What exactly are you doing diet-wise?

Stumprrp
02-28-2012, 08:43 AM
carb backloading by john kiefer...check it out.

Invain
02-28-2012, 11:24 AM
Just read his article while eating lunch. It sounds very similar to a TKD diet, which is exactly what I've used the last couple times I've cut.

Stumprrp
02-28-2012, 12:21 PM
Its pretty crazy how its been working. Possible muscle gain while losing fat and my strength is incresing.

Invain
02-28-2012, 02:58 PM
You tracking anything or just winging it? Just curious what your cals look like, and how much of a deficit you think you're in (if at all). I've done some carb cycling just eating at maintenance and while results are pretty slow, you can definitely achieve recomp.

NickAus
02-29-2012, 01:15 AM
Good luck with it all, youll get there no probs!!

Stumprrp
02-29-2012, 06:37 AM
No idea where my calories are. I try to keep during the day and or a low carb day at 50/50 fat protein in grams and my backloads are held back a bit. This is pretty different from the traditional carb cycle where i lose a ton of weight and strength. I'm down only 5 pounds but it looks like more. Id say on a backload day im at or a touch over maintainance and a low carb day a touch under. The chart in the book gave me 477 baseline carbs for my loads but i havent came close to that.

Thanks Nick

Stumprrp
03-01-2012, 06:23 AM
2/29/12 Bench Assist

Half Dips w/ Chain
BW x 5 x 2
BW + 1 chain x 5 x 3
BW + 2 chain x 5 x 3
BW + 3 chain x 5 x 3

i dont like these but everyone else in my crew is doing them so

Incline single DB ext (cant explain it where you hold it with both hands and press elbows out)
100 x 10 x 5

Rope Pushdown
95 x 15
115 x 15
135 x 15

Elbow out rop pushdown
115 x 10 x 3

T-Bar Row
1p x 10
2p x 10
3p x 10
4p x 10
5p x 10

CSR DB Rear Delt
30s x 15 x 3

Steep BB Incline
115 x 15 x 3

Hammer Curl
25s x 15 x 3

Good session, after those dips and tricep work i left the crew and did my own thing at a faster pace.

Coke
03-02-2012, 09:05 AM
Nice job with and without the crew dude.

Stumprrp
03-03-2012, 05:21 AM
Thanks brotha

3/1/12 de squat

Ssb box squat w chain (125)
Bar x zillion
Bar + chain x 3
155 w chain x 2
245 w chain x 2
335 w chain x 8 x 2

These were tough man

Speed pulls w minis
325 plus minis x 6 x 1

Ghr
Bw x 10
Bw plus one chain x 10 x 2

Leg press
400 x 20 x 3

Side bends
70 lb kb x 10 x 3

NickAus
03-03-2012, 08:14 AM
Like the look of both those days!!

Good WS work!!

Coke
03-04-2012, 09:39 AM
Killer stuff with the chains, fine effort.

Stumprrp
03-04-2012, 10:56 AM
Appreciate it allot guys

3/4/12 ME Bench

Floor Press (FULL presses, foam under back so the bar touches your chest, quite a bit harder)
bar x 10
135 x 5 x 2
185 x 3
225 x 3
275 x 3
315 x 3
335 x 2 (pr?)

add slingshot, pinkies on the ring

365 x 2
385 x 1

Incline
225 x 12
225 x 10 x 2 (bb style)

3 sets cable flies

Pullups
BW x 8
BW x 6 x 2

Incline DB Row
100s x 6 x 4

YTWLs
5 x 10 x 2

Good session.

HJP
03-05-2012, 01:27 AM
Interesting variation on the floor press!! Nice PR too! Doing good things mate

-JM-
03-05-2012, 03:29 AM
Sounds brutal with the dead stop at the bottom of that floor press. Your team def comes up with some great tweeks and variations to the movements.

Coke
03-05-2012, 10:14 AM
Solid floor presses and all man.

Rileigh
03-05-2012, 12:37 PM
Some serious weight your pushing and pulling around. Coming from a relative noob the forums - some of the terms your using are unfamiliar to me so I'm having a blast looking them up and finding out what they are. :)

Stumprrp
03-05-2012, 01:14 PM
Thanks for the support everyone. The floor presses IMO are like doing a 2 board vs a touch. When your elbows hit the floor depending on your height its like 2-4 inches from the chest so you can handle much more.

Meet is in 4 weeks (3/31) and im pretty ready to break my old PR/record total of 1500 raw. Goals are 565 squat, 385 bench, 645-655 dead.

Stumprrp
03-06-2012, 07:00 AM
3/5/12 ME DL

Sumo DL off 2" mats
135 x 5 x 2
245 x 3
335 x 3
385 x 3
425 x 3
475 x 3
515 x 3
565 x 3
605 x 1
655 x miss x 2

Overall im happy with these considering ive pulled sumo about 3 times in my life and i SUCK at it. 2" mats really seemed pointless but at least it helped me grab the bar (crazy tight legs/hips). Will i pull sumo anymore? probably not. My hip/sciatic was crushed and i could barely walk later in the night.

GHR
BW x 12 x 2
BW x 15 x 2

SLDL (3" deficit)
245 x 10 x 4

Abs

I havent felt this crushed from a workout in a long, long time. This is why i start doing singles on DL after 405 lol.

Coke
03-06-2012, 10:02 AM
Keep on with it bro, looking to see you raise the bar again for future meets.

Stumprrp
03-06-2012, 11:34 AM
Thanks brother Coke

HJP
03-07-2012, 12:38 AM
Strong as Deads!!! Especially considering the limited sumo work!!

NickAus
03-07-2012, 01:17 AM
That pull day looked very good!!

Stumprrp
03-09-2012, 06:10 AM
Thanks guys

3/7/12 Bench Assist

Decline EZ Bar Skulls
bar (35) x 10
55 x 10
75 x 10
95 x 10
115 x 10

Rope Pushdowns
115 x 15
135 x 15
135 x 15

Fat Bar Pushdowns
95 x 15 x 4

Cable Row
200 x 10 x 3

High Rope Face Pull
155 x 15 x 3

Shrugs (machine)
500 x 10 x 3

Stumprrp
03-09-2012, 06:13 AM
3/8/12 DE Squat

Reverse Band Buffalo Bar
bar x 10
145 x 10
235 x 3
325 x 3
375 x 2
415 x 2
465 x 2
505 x 2
555 x 1
595 x 1

600 felt easy as shit, which is good. cut it early. too close to the meet.

Leg Curls
60 x 20 x 4

Leg Raises, Seated Pulldown Abs, Side Bends...

Rileigh
03-09-2012, 07:13 AM
Awesome bro, you're going to kill it at the meet!

HJP
03-09-2012, 12:55 PM
What dates the meet! That's an awesome squat, killing I bro

Coke
03-09-2012, 09:10 PM
Great sessions, dig the super squats!

NickAus
03-10-2012, 04:10 AM
Best of luck!!

You will no doubt get some solid PR's!!

Stumprrp
03-10-2012, 09:50 AM
Appreciate the support guys!! meet is 3/31 in Johnston Rhode Island. Ill be competing in the "raw classic" @ 242. This will be my last raw meet. Once i get to a desired BW ill be getting all new gear.

Stumprrp
03-12-2012, 06:23 AM
3/11/12 Bench

Bench
bar x allot
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
350 x 1 - opener for the meet

2 board

405 x 1

BB Row
135 x 10 x 8

Incline DB
50s x 15 x 4

YTWLs
5 x 10 x 2

Easy workout, 350 was a LITTLE slow, but its to be expected at 8:45 am on a sunday.

-JM-
03-13-2012, 04:16 AM
Once i get to a desired BW ill be getting all new gear

Looking forward to that.

350 is a big opener. Nice.

Stumprrp
03-13-2012, 07:10 AM
We still see man im only looking for a 10 lb PR @ 375. Still havent hit 405 t + g in the gym after benching 365 for years!!

3/12/12 Lower Deload

Sled Drag
4 plates x 40 yards x 2
5 plates x 40 yards x 3

Back Attack / Pulldown Abs
green band x 10 / 80 x 15
2 green + 2 purple x 10 / 80 x 15
2 green + 2 purple x 10 / 80 x 15
2 green + 2 purple x 10 / 80 x 15
2 green + 2 purple x 10 / 80 x 15
2 green + 2 purple x 10 / 80 x 15

4 more sets of abs
3 sets of lats light 20 reps

Good deload, those back attacks are awesome

Coke
03-13-2012, 09:52 AM
350 is a big opener.

No joke, doing exceptional work with it all Rob.

HJP
03-13-2012, 01:22 PM
Look forward to the meet!! 350 will come easy.

Stumprrp
03-15-2012, 12:01 PM
Appreciate it guys

3/14/12 Bench Assist

Quarter Dips
BW x 10 x 4
BW x 20

Curl Bar Skulls
30 x 15
50 x 15
70 x 15 x 2

Rope Pushdowns
95 x 15
115 x 15 x 3

Fatman Pullups
BW x 10 x 6

Double DB Row
50s x 10 x 6

Hammer Curls
20s x 20
30s x 10
40s x 10
20s x 20

Stumprrp
03-16-2012, 06:20 AM
3/16/12 ME Squat

Barbell Squat
50 x 5 x 3
140 x 3 x 2
230 x 3
280 x 2
320 x 1
370 x 1
410 x 1
460 x 1
500 x 1

slow-as-molasses. this was supposed to be my opener but im reconsidering. im really sick of my squat lately, i cannot make progress!!!

45* Degree Back Raises
BW x 10
BW + 1 chain x 10
BW + 2 chain x 10 x 3

Hip Abduc/Aduct 4 sets

4 sets abs

Coke
03-17-2012, 05:41 PM
Keep working with the squat opener dude, not looking bad.

Stumprrp
03-19-2012, 10:23 AM
Thanks alot Coke

Sorry for not posting in logs guys, been very busy!

3/18/12 ME Bench
bar x million
135 x 5 x 2
185 x 3
225 x 3
275 x 1
315 x 1
350 x 1 - opener again, killed it big time

2 board

385 x 2

Incline
135 x 15 x 3

T-Bar Row
3 plates x 10 x 4
1 set of 12

Standing YTWL w/ DBs
10s x 10 x 2

Stumprrp
04-04-2012, 12:26 PM
Didnt disappear! Didnt really lift the week before the meet, on that note heres how it went

Squat - 500, 530, 540 - i got the lift strong but pretty much good morning'd it up, this was a junior WR
Bench - 365, 375 (PR), 385 miss - 10 lb PR RAW @ 242 in a meet
Deadlift - 600, 640.....

This has never happen to me before, but at the top of 640 i actually fell backwards and dropped the weight. I have no idea why this happen. I attempted it again but was so mentally beat i didnt even break the floor. I was EASILY pulling the weight too. This was the disappointment of the night. Not to mention the meet was enourmous and i was doing this pull at 9 o clock at night. Total was 1515 which is a personal PR and also a junior WR. Onward to a lighter BW and multiply!

Alex.V
04-04-2012, 12:31 PM
This has never happen to me before, but at the top of 640 i actually fell backwards and dropped the weight. I have no idea why this happen. I attempted it again but was so mentally beat i didnt even break the floor. I was EASILY pulling the weight too. This was the disappointment of the night. Not to mention the meet was enourmous and i was doing this pull at 9 o clock at night. Total was 1515 which is a personal PR and also a junior WR. Onward to a lighter BW and multiply!

Don't sweat this, man. I've done that when I got too hyped up for a lift. So set on tearing the weight up and getting a good lockout that you just lose your balance. could also have been a little out of sorts/tired/disoriented on top of it. No worries! nice lifting man.

Stumprrp
04-04-2012, 02:07 PM
Appreciate it much Alex. I know i have it in me to squat 600 and deadlift 700 raw but i really just want to get into gear and lift ridiculous weights from here on out. I also want to get alot leaner and more in shape.

Invain
04-04-2012, 02:51 PM
Congrats man, especially on the record.

What are you going to try and cut down to in the future?

LuNa
04-05-2012, 05:31 AM
Great results Stump, congrats.

Stumprrp
04-05-2012, 01:43 PM
Appreciate it guys although im not real happy with it i should of went for 550 on my third squat and i felt good enough for a 660 pull, but whatever its over.

invain - considering 220's

4/4/12 DE Bench

Some speed presses, and upper accessory. All very light not worth noting. However i got tired real quick so i think my body is still recovering from the meet

Chris Rodgers
04-05-2012, 03:05 PM
Good job at the meet Chubby! I assume you were pulling sumo? I've never fallen over, but I have lost a weight from losing my balance pulling sumo.

Beast
04-05-2012, 03:34 PM
Stumpy, what are your stats right now? Sick numbers you're throwing around.

HJP
04-05-2012, 09:12 PM
Big total bro, really killing it! Impressive lifting, unlucky with the deadlift, sounds like a LOOOOONG meet!! 9pm an still lifting, crazy

Stumprrp
04-06-2012, 07:16 AM
Thanks again everyone. I'm right at 242 BW right now, probably closer to 240. Actually chris i pull conventional. Cant believe that happen, but whatever its over. Long meet is an understatement. The AM crew started at 10 AM and actually got done at around 2PM. The PM crew started at 3 PM and didnt finish until almost 10 PM. Next year it needs to be 2 days for sure.

The more i think about that squat, that has to be maybe the 2nd or 3rd STRAIGHT weight squat ive done in well over 6 months. Its been all speed work or reverse bands. This in mind, i'm not too upset with 540. Could i train for 2-3 months and squat 600? Sure. Would i rather train for 2-3 months and crush 750-800? YEP!

I also express my usual apology for not visiting other logs, i need to watch internet use at work.

Coke
04-06-2012, 07:52 AM
... i need to watch internet use at work.

No joke, nothing is worth jeopardizing your job for.

Invain
04-06-2012, 08:28 AM
invain - considering 220's


Hell yeah go for it!

Stumprrp
04-07-2012, 10:52 AM
4/6/12 DE Squat

Box Squat w/ Choked Blues (over 200)
bar (65) x 5 x 2
blues x 3 x 2
155 + blues x 2
245 + blues x 2

add suit bottoms

335 + blues x 2 x 5
385 + blues x 2 x 2

very happy with the speed, it was actually too light next time ill work with 400 or so.

Reverse Hypers
400 x 10 x 2
500 x 6
500 x 8

i suck at these

Pulldown Abs
120 x 15 x 4

Kettlebell Walks (obliques)
80lb x 3 trips each hand

Coke
04-07-2012, 11:25 AM
Good job with the box squats and all bro.

Stumprrp
04-08-2012, 09:26 AM
thanks man

4/8/12 Easter Bench

Fat Bar Bench w/ Legs up (2.5 inch bar, 35 lbs)

bar x 10
125 x 5
175 x 5
215 x 5
265 x 5
305 x 5

add slingshot

355 x 4

very happy with this for no leg drive/massive bar

Incline DB (bb style)
50s x 20
70s x 20

BB Row
135 x 10
225 x 5
315 x 5 x 2

ive been slacking on these big time

Standing Pulldowns
95 x 20 x 2

YTWLs

Coke
04-08-2012, 04:53 PM
Wow, looks very nice Rob.

HJP
04-08-2012, 07:07 PM
Fat bar! Do you feel like your grip gets heaps more involved using that on the bench?

Stumprrp
04-17-2012, 07:11 AM
^^ Absolutely

Back to the gym after a small vaca..

4/16/12 ME DL

Front Squat off Box (using harness, below parallel, close stance)
bar (50) x 5
140 x 3 x 2
190 x 3
230 x 3
280 x 3
320 x 3
370 x 1
410 x 1

add belt

430 x 1
450 x 1

happy with this although these get very sloppy fast

Power Poll / Prowler
1p x 40 yrds / 200 lbs x 40 yrds for 6 total trips (3 and 3)

GHR
BW x 10 x 3

Pulldown Abs
130 x 12 x 3

Spent. Not used to training in the hot weather yet.

drew
04-17-2012, 08:59 AM
Really strong front squats Rob. What harness are you using?

Coke
04-17-2012, 09:04 PM
Really strong front squats Rob.

No bullshit!!

HJP
04-18-2012, 02:52 AM
Damn that front squat is STRONG

NickAus
04-18-2012, 06:14 AM
Big front squats!!

Stumprrp
04-19-2012, 06:25 AM
Thanks guys! Had a little more in me i think. That harness makes a world of difference but your biceps still cramp lol.

4/18/12 Bench Assist

CG 3 Board (pinkies on ring)
bar x 10
135 x 3 x 2
225 x 3
275 x 3
315 x 3
365 x 3
385 x 3

easy

Flat DB Ext/Press / Fat Bar Pushdowns
100 x 15 / 135 x 10 x 5 sets

T-Bar Row
3p x 10
4p x 10
5p x 8
6p x 5

rows suck these days

Pulldowns
155 x 10
170 x 10
185 x 10

Hammer Curls
15s x 20
20s x 20
25s x 20

drew
04-19-2012, 08:33 AM
If the 3-boards were easy, why didn't you increase the weight and keep going?

JSully
04-19-2012, 08:58 AM
strong front squats, I dig it. Looks like it's time for me to hit some heavy front squats again.. 500 or bust? lulz

Coke
04-19-2012, 12:11 PM
Super session dude, make no mistake.

Stumprrp
04-19-2012, 12:16 PM
sully - race you to 500! but i probably wont do those for a while
drew - we wanted to leave some in the tank, no need to make 2 workouts a week max effort. been there done that, never worked well for me. going to cycle 3-4-5 board in a 3 week wave so id like to be close to 500 for a triple on the 5 board.

thanks boys

Stumprrp
04-22-2012, 10:54 AM
4/20/12 DE Squat

Box Squat w/ Blues
bar (65) x alot
blues x alot
155 + blues x 3
245 + blues x 2
add suit bottoms only

335 + blues x 2
395 + blues x 2
425 + blues x 2 x 4
475 + blues x 2 x 2

good speed

Reverse Hypers
400 x 10
490 x 10
580 x 8
660 x 8

brutal

4 sets hanging leg raises

4/22/12 ME Bench

Bench
bar x alot
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3

add shirt

405 x 3 (3 board)
455 x 3 (2 board)
500 x 2 (1 board)

havent worn a shirt in months, happy with this

Incline DB
80s x 15 x 3

Wide Pulldowns
115 x 15 x 5

Shoulder work...

Happy the way things are going, weighed 238 this morning, lightest ive been in a while. Will go up a bit from getting back on backloading carbs.

HJP
04-22-2012, 03:41 PM
Nice shirt work bro! Strong

Invain
04-22-2012, 03:50 PM
A 500 front squat would be epic.

Coke
04-22-2012, 09:08 PM
Truly stellar work with those lifts!

LuNa
04-24-2012, 01:12 AM
Very nice benching.

Stumprrp
04-24-2012, 07:13 AM
Thanks much everyone!!

4/23/12 ME DL

Deadlift off 4" Block

***all pulls double overhand until noted

135 x 3 x 2
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 1
455 x 1
500 x 1 PR double overhand grip
560 x 1 possible PR beltess?
605 x got in my head too much

Pulldown Abs
120 x 15
130 x 15
140 x 10
150 x 8

Good workout, cut short because i had to attend a concert

NickAus
04-24-2012, 07:52 AM
Damn strong DOH pulls, Damn strong!!

Invain
04-24-2012, 08:11 AM
I dunno how anybody pulls double overhand, unless you have massive hands. I can hold onto 700+ pretty easy with just chalk and mixed grip, prolly can't hold anything over 500 with double over hand.

Coke
04-24-2012, 12:30 PM
Wow, tremendous with those pulls!

Stumprrp
04-24-2012, 01:20 PM
Funny thing is my hands arent big at all, i'm only 5'8 lol. I always pull overhand until it starts to slip. Thanks for the support everyone. I will make it a priority to check some logs out over the weekend or after work.

HJP
04-25-2012, 12:51 AM
Good couple of PR's! Nice work.

LuNa
04-25-2012, 12:56 AM
Nice pulling! How was the concert?

I havent been able to check your thread on the DH forums, hows the diet going?

Stumprrp
04-25-2012, 12:57 PM
thanks guys

concert was good. it was death cab for cutie. i'm not a huge alternative fan but they certainly have talent. diet is going well. few slip ups but once i go low carb for a few days the weight comes right off. currently at 238 and plan on continuing down as long as my strength holds.

Stumprrp
04-26-2012, 07:50 AM
4/25/12 Bench Assist

4 Board (pinkies on the ring)
135 x 10
225 x 3
315 x 3
365 x 3
405 x 3
425 x 3

Pushdowns
115 x 15
125 x 15
135 x 15
145 x 15
155 x 15

Cable Row
175 x 10
200 x 10
230 x 10
260 x 10
155 x 12 x 2

2 sets hammer curls

HJP
04-27-2012, 02:59 AM
Nice work with losing weight an keeping strength man! Keep up the good work

Coke
04-27-2012, 01:25 PM
Holding it down dude!

Stumprrp
05-04-2012, 09:16 AM
Fell behind on my log!! Heres the basic highlights of the last week

friday 4/27/12

-385 + 200 lb chain for speed, easy as pie

sunday 4/29/12

-worked up to 475 x 1 and then 535 x 3 with reverse light bands

monday 4/30/12

-deload

wednesday 5/2/12

4 board up to 445 x 2

tonight is speed work probably 425 + 200

Stumprrp
05-07-2012, 12:42 PM
Highlights from the past 2 sessions...

5/4/12 DE Squat - speed work with 425 + 200 lb chain for 8 sets. Fast and form stayed great!

5/6/12 ME Bench - all warmups are pinky on the ring now, easy single with 335, missed 385 due to my part, 405 x 1 with the slingshot. Put the shirt on and touched 500 for 1, reverse average band 545 x 2 and 555 x 3.

Alex.V
05-07-2012, 01:12 PM
Highlights from the past 2 sessions...

5/4/12 DE Squat - speed work with 425 + 200 lb chain for 8 sets. Fast and form stayed great!

This is hella strong for DE work, nice!

HJP
05-08-2012, 01:32 AM
Agree! Strong as DE work!!

Stumprrp
05-08-2012, 06:34 AM
Thanks all!!!

5/7/12 ME DL

Buffalo Bar GMs off chains (navel, touch higher, aka DEEP, 55lb bar)
bar x alot
105 x 3
145 x 3
195 x 3
235 x 3
285 x 3
325 x 3

belt

375 x 1
415 x 1
465 x 1

had more in me, but cut it on a good note.

Sled Drag
4 plates wide steps for 6 trips of 40 yards

45* Back Raise
BW x 10 x 3

Leg Raises for 3 sets

Good workout, BW is 237 and waist is JUST under 38" in the morning, NICE!

Coke
05-08-2012, 06:32 PM
Doing beastly work bro.

-JM-
05-10-2012, 06:23 AM
Super strong GMs, Rob.

Very impressed with that gym. Has damn near everything by the sounds of it.

Stumprrp
05-10-2012, 06:52 AM
Thanks guys the gym is great and the owner/training partner is a 1000lb squatter. Youtube "Andy Vale 1000 lb squat".

5/9/12 Bench Assist

4 Board (pinkies on ring)
bar x 10
135 x 3
185 x 3
225 x 3
315 x 3
365 x 1
405 x 1
445 x 3

got the missing rep from last week

Fat Bar Pushdowns
115 x 15
135 x 15
155 x 12

Grappler T-Bar Row
2p x 10
3p x 5
4p x 5
5p x 5
6p x 5
7p x 5

Done.

-JM-
05-10-2012, 08:23 AM
HOLY FUK....that was one of the fastest 1000lb squats ever, especially in canvas.... and buried too.

Coke
05-10-2012, 11:47 AM
HOLY FUK....that was one of the fastest 1000lb squats ever, especially in canvas.... and buried too.

Shit is indeed ridiculous, lol.

LuNa
05-10-2012, 01:41 PM
Great last couple of sessions. Good to hear the diet is going well.

Stumprrp
05-14-2012, 01:33 PM
Thanks Luna... Yeah guys, andy is the real deal. Awesome guy, training partner, and lifter. Hopefully training there will give me an 800lb squat and 700lb pull.

5/11/12 DE Squat

Box Squat w/ Chain (200 lb, 65 lb bar)
bar x 10
bar + 200 x 5
155 + 200 x 3
245 + 200 x 2
335 + 200 x 1

add suit bottoms only

425 + 200 x 1
475 + 200 x 6 x 2
515 + 200 x 1 x 1

Speed was good, but i felt very out of alignment the whole workout. 515 wasnt really "speed" because i felt like i was only using the left side of my body. I need a set of real briefs as these metal bottoms SUCK.

Reverse Hyper
400 x 10 x 3

Pulldown Abs
120 x 15 x 3

Ill post a video of the last squat soon

5/13/12 ME Bench (deload)

Bench (pinkies on the ring)
bar x 10
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1
335 x 3

add reverse average band

405 x 3
245 x 10 x 3

Wide Pulldowns
125 x 15 x 4

Light Shoulders

BW - 235.2

HJP
05-15-2012, 12:42 AM
Sounds like you are in with the right people to help push you man. Stoked to hear, gunna see you nail it in here man

Coke
05-15-2012, 09:40 AM
Can't beat your lifting enviroment, you are a big part of that too bro, make no mistake.

Stumprrp
05-16-2012, 02:01 PM
Love the support guys, really appreciate it. Really wish i had the time to post in others logs, but i never post in my own!! My apologies.

5/14/12 ME DL

SSB Box Squat (LOW box 12", VERY narrow stance 10")
bar (65) x 10
155 x 3
205 x 3
245 x 3
295 x 1
335 x 1
385 x 1
425 x 1
475 x 1

had a little more in the tank, but went way forward.

Sled Drag
4p x 40 yrds x 6 trips

Cable Pull Through
80 x 12 x 4

Straight Leg Situps
BW x 15 x 4

Stumprrp
05-17-2012, 01:13 PM
**Looking at my log the last time we did a similar exersize on a ME DL day it was on a 14" box, so this is automatically a PR on a 12" box.

5/16/12 Bench Assist

5 Board (pinkie on ring)
bar x 10
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 1
465 x 3

Pushdowns
115 x 12
135 x 12
155 x 12

Cable Row w/ Doubled Mini
170 x 10
185 x 10
200 x 10
215 x 10

In and out.

Bako Lifter
05-17-2012, 01:35 PM
Huge lockout work.

Invain
05-17-2012, 02:19 PM
Nice box squats. I usually use a 12" box, so I know just how low that shit is.

HJP
05-18-2012, 11:49 PM
Solid work on that bench lockout and some strong SSB squats. always pushing it.

Stumprrp
05-23-2012, 01:09 PM
Thanks man!!!

Lack of updates again, i need a damn ipad lol..

5/18/12 DE Squat

Box Squat w/ Choked Blue and Purple (+300, bar 65 lbs)
bar x alot
bar + blues x alot
bar + blues + purples x alot
155 + blues + purples x 2
245 + blues + purples x 2
335 + blues + purples x 2 x 6

GREAT speed, actually too light, i have alot of videos from previous workouts that i need to post

Reverse Hypers
500 x 12 x 4

4 sets abs

5/20/12 ME Bench

Bench (all warmups pinky on the ring)
bar x 10
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
350 x 1

add rage x

455 x 1
515 x 1 killed it
565 x 0 reverse band, sciatica was terrible and the weight drifted on me, i could of came back for another set but i decided to cut it

PVC Bar w/ Kettlebells
bar + 20kgs each side x 15 x 2

Floor Press
135 x 15 x 2

T-Bar Row w/ doubled minis
2p + dm x 15 x 4

Light shoulder work

5/21/12 ME DL

Block Pulls (1-2" below knee)
135 x 5
225 x 3
275 x 3
315 x 3
365 x 1
405 x 1
455 x 1
495 x 1 <double overhand
545 x 1
585 x 1

add metal suit which didnt do anything but throw me forward

635 x 1
675 x 1
730 x 1
770 x miss

45* Back Raises
BW + doubled mini x 10 x 4

4 sets ab work

Bako Lifter
05-23-2012, 01:34 PM
How are you pulling 700 with sciatica?

And update on your phone! What kind do you have? It's so convenient.

Coke
05-24-2012, 10:17 AM
Killer with all lifts man.

Stumprrp
05-24-2012, 11:57 AM
My sciatica only bothers me benching, its a very weird condition man. Thanks coke!!

Bench Assist

5 Board (pinky on ring)
bar x alot
135 x 3
225 x 3
315 x 3
365 x 3
425 x 1
475 x 3

Wide Pulldowns w/ Light Band
115 + lb x 10
130 + lb x 10
155 + lb x 10 x 2
155 no band x 10

Had to get out quick.

Beast
05-24-2012, 03:26 PM
Stumpy >>> sciatica.

HJP
05-25-2012, 05:33 PM
Damn! Strong pulling in here, that sciatica sounds odd, glad you can pull no worries with it.

Stumprrp
05-28-2012, 07:32 AM
5/25/12 de squat

Box squat w/ blues and purples
Bar (65) x a lot
Bar + blues x 2
Bar + blues + purples x 2
Yada Yada...
385 + blues + purple x 2 x 6

Reverse hyper
400 x 10
500 x 10
600 x 10 x 2

4 sets abs

5/27/12 me bench

All pinkies on the ring

135 x 5
225 x 3
275 x 3
315 x 3

Add slingshot

365 x 3
405 x 2

Add reverse average band

445 x 3
495 x 1

Incline db
80s x 20 x 2

Cg pull down
170 x 10
200 x 10
230 x 8
260 x 8

Light shoulder work

-JM-
05-28-2012, 08:04 AM
Very strong sessions Rob. Thats a hell of a pull off the blocks. Impressive.

Coke
05-28-2012, 04:02 PM
Looking good dude, doing quite well.

Stumprrp
06-04-2012, 10:29 AM
Thanks my brothas

6/1/12 DE/Speed Strength Squats

Box Squat w/ Blues and Purples (65 lb bar, 300 total tension)
bar x 10
bar + blues x 5
bar + blues + purples x 2
155 + blues + purples x 2
245 + blues + purples x 2
335 + blues + purples x 1

add suit bottoms, aka POS metal pro squatter bottoms

425 + blues + purples x 2 x 4
475 + blues + purples x 2
515 + blues + purples x 1

something would of let go on a double with that 515, it moved OK but im so crooked i felt it all on my right side.

i have alot of videos on facebook that i need to post up.

Reverse Hypers
500 x 10
600 x 10
700 x 10 x 2

4 Sets Abs

6/3/12 ME Bench

Bench (pinkies on the ring)
bar x 10 x 3
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1 PR CG?

slingshot

405 x 1

Incline BB
135 x 5
185 x 5
225 x 5
275 x 5

T Bar w/ Doubled Mini
1p + dm x 5
2p + dm x 5
3p + dm x 5
4p + dm x 5
5p + dm x 5

LIGHT shoulders.

No shirt sunday because i was so beat from friday.

Coke
06-04-2012, 11:24 AM
Nice job for both days Rob.

Chubrock
06-04-2012, 05:48 PM
Been some strong work in here Stump. Nice job.

Stumprrp
06-06-2012, 06:02 AM
Thanks guys

6/5/12 ME DL

Cambered Bar GMs (bar 65, set at 30" which is just below pecs)
bar x 10
155 x 3
205 x 3
245 x 3
295 x 3
335 x 3
385 x 1
425 x 1

add belt

475 x 1
515 x 1
565 x 1
605 x 1
655 x 1

back is still fucked, lol, in a good way

45* Back Raises
BW x 12 x 4

Pulldown Abs
BW x 12 x 4

HJP
06-06-2012, 11:58 PM
Strong GM!!!! Nice squatting with the bands too, always mixing things up and keeping it fresh

Invain
06-07-2012, 05:53 AM
Every time I see you do GM's I'm reminded of HeavyBomber. Heavy shit, I dunno how you do it.

Stumprrp
06-07-2012, 06:04 AM
they arent pretty invain, thats for sure! we usually do these buried but for variation we did them high.

6/6/12 Bench Assist

5 Board
bar x 10
135 x 5
225 x 3
275 x 3
315 x 3
365 x 3
425 x 1
485 x 2

1 more then last week i guess, lol, pinkie on ring

Reverse Band Bench (blues)
315 x 3
335 x 3
355 x 3

V-Bar Pulldown
155 x 10
185 x 10
215 x 8
245 x 8

Light shrugs and curls

I think pinkie on the ring needs to take a back seat for a while, my wrists are getting tired.

Coke
06-07-2012, 07:34 AM
Ridiculous shit indeed with the GMs, crazy lifts all around man.

LuNa
06-10-2012, 01:39 PM
Nice benching Stump!

HJP
06-10-2012, 02:13 PM
Strong benching, 485 is a lot of weight in the hands!

Stumprrp
06-13-2012, 08:13 AM
Thanks all i personally hate the high boards i rather do speed work but hey im not the one with the 765 bench in the crew

6/8/12 DE Squat

Box squat w/ chain (200 lbs, 65 lb bar)
bar x 5
bar + 200 x 5
155 + 200 x 2
245 + 200 x 2
335 + 200 x 2

add suit bottoms

385 + 200 x 2 x 6
425 + 200 x 2 x 2

good speed

Reverse Hyper
500 x 10 x 3

3 sets abs

6/10/12 ME Bench

Bench
bar x 10
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1

add shirt

455 x 1 2 board
495 x 1
535 x miss

shirt is just way too loose, it rides up to my face during the rep and i cant raw press 535

Bench/BB Row
245 x 8 / 225 x 8
245 x 8 / 225 x 8
245 x 12 / 225 x 12

Done.

ME DL

Front Squat off 12" box (narrow stance, at least 4" below parallel, no belt)
bar (50) x 5
140 x 4
190 x 3
230 x 3
280 x 3
320 x 3
370 x 1
410 x 1

BRUTAL rep on that 410, slowest squat ive ever done lol

Sled Drag
4p x 40 yrs x 4

Prowler
200?? x 40 yrs x 2

SLDLs / Straight leg situps
205 x 10 / bw x 10
205 x 10 / +20 x 10
205 x 10 / + 20 x 10

Here we are wednesday and i still cant walk.

HJP
06-13-2012, 03:49 PM
410 front squat is heavy! Strong work

Coke
06-14-2012, 05:32 AM
Impressive all the way around, cannot give enough props!!

Stumprrp
06-15-2012, 11:42 AM
No need for the props coke man, you know i'm humble.

6/13/12 Bench Assist

Reverse Light Band w/ thumb from smooth
135 x alot
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3

add 5 board

405 x 5 x 3

Hammer Curls
20s x 10
30s x 10
40s x 10

bi's were still sore from front squats

Pulldowns / Cable Row
9 total sets of 10-15 reps with 115 changing handles and body positions, SORE!!

Stumprrp
06-18-2012, 06:30 AM
6/15/12 DE Squat

Box Squat w/ Chain (65 lb bar, 200 lb chain)
bar x alot
bar + 200 x 3
155 + 200 x 3
245 + 200 x 2
335 + 200 x 2

add briefs

425 + 200 x 2 x 4
475 + 200 x 2 x 2

speed is getting better and better, weight feels like nothing.

Reverse Hypers
600 x 10 x 3

Pulldown Abs
120 x 10
130 x 10
140 x 10

Hip Machine

6/17/12 ME Bench

Bench
bar x alot
135 x 3
185 x 3
225 x 3
275 x 1
355 x 1
400 x miss

i totally have the strength for 400, but its a head case number for me. ive been able to bench 385 for a long time now but 405 just gets in my head.

add slingshot

405 x 3 1 board
425 x 3 1 board
445 x 4 2 board

DB Row
50s x 10 x 3 incline
50s x 10 x 3 med incline
50s x 10 x 3 flat

Shoulders...

BW: 231.0 =D

Coke
06-18-2012, 10:23 AM
i totally have the strength for 400, but its a head case number for me. ive been able to bench 385 for a long time now but 405 just gets in my head.

May want to hang out with 395 for a bit, then blast right through it.

Be putting in work in a big way Rob.

Stumprrp
06-19-2012, 10:42 AM
Good point Coke, thats what my training partner said. Screw 405, go right for 410!

ME DL

Reverse Band Deadlift (135 off at bottom, full deload at lock)
135 x 5
135 x 5
225 x 3
315 x 3
405 x 1
455 x 1
495 x 1
545 x 1
585 x 1
635 x 1
675 x 1
725 x miss BARELY at top of lock

Im friggin sick of missing at this spot! any ideas anyone?

GHR
BW x 8 x 4

Pullthrough / Leg Raises
60 x 12 / BW x 12 x 4

Coke
06-19-2012, 11:10 AM
Damn near close to pulling 8pps - wtf dude, lol.

HJP
06-20-2012, 01:54 AM
725 in the hands... INSANE

Stumprrp
06-21-2012, 06:17 AM
Haha, thanks man

6/20/12 Bench Assist

CGBP w/ Reverse Bands (average, pinkie on ring)
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3

3 board

405 x 3
455 x 3
495 x 1

5 board

545 x 3

Pulldown
155 x 8
200 x 8
245 x 8

DB Row
80s x 8
110s x 8
150s x 8

Light triceps and rear delts

Invain
06-21-2012, 11:23 AM
Good point Coke, thats what my training partner said. Screw 405, go right for 410!

ME DL

Reverse Band Deadlift (135 off at bottom, full deload at lock)
135 x 5
135 x 5
225 x 3
315 x 3
405 x 1
455 x 1
495 x 1
545 x 1
585 x 1
635 x 1
675 x 1
725 x miss BARELY at top of lock

Im friggin sick of missing at this spot! any ideas anyone?



Hips and hams. Pulling heavy sumo for a while really helped for me. Bringing up my hamstring strength in general helped the most. I think people forget sometimes that hams affect hip extension.

Canadian Crippler
06-24-2012, 07:22 PM
Long time buddy, good to see some the old schoolers still kickin'

Stumprrp
06-25-2012, 11:22 AM
Invain - We do alot of ham work, as far as wide stance sled pulling, pull throughs, glute hams, and reverse hyper. I will pull sumo next time we pull. Thanks for the suggestions though man i need it.

CC - long time man!

6/24/12 ME Bench

AM BW - 230.00

Steep Incline Bench (pinky on ring)
bar x alot
135 x 5
185 x 3
225 x 3
245 x 3
275 x 1
295 x 1

this was basically a shoulder press lol

Flat Bench
245 x 5
275 x 5
315 x 5

BB Row
225 x 10 x 3

CG Pulldown
200 x 10 x 3

Band Pull Aparts x 10 x 3

Stumprrp
07-23-2012, 06:27 AM
SLACKING!!! no real highlights aside from BW is down to 226.6 which is my lowest in years. Strength still seems really good. Squatting i get a little tired faster but it could be my suit fitting so loose. Benched 325 x 8 off the 1 board and 365 x 8 to the chest with the slingshot so benching is still going well.

Coke
07-23-2012, 10:41 AM
BW is down to 226.6 which is my lowest in years. Strength still seems really good.

Dropping down in bodyweight while maintaining huge lifts is a good deal man, can't beat that!

Stumprrp
08-01-2012, 06:23 AM
Thanks brother Coke

Going to get back on the journal ball, or at least try.

7/29/12 ME Bench

Bench
45 x 20
135 x 5
185 x 5
225 x 5
275 x 5

add slingshot

315 x 5

1 board

365 x 5
405 x 5

2 board

455 x 5

been using the slingshot every time i bench because my right shoulders been bothering me. my chiro said im borderline shoulder injury with all the inflamation in the back.

PVC bar w/ kettlebells
16kg x 20
20kg x 20

BB Row
135 x 5
185 x 5
225 x 5
245 x 5
265 x 5
285 x 5

Upright Rows
95 x 10
115 x 5
135 x 5

7/30/12 ME DL

SSB Pin GMs (wide stance)
bar x alot
155 x 3
205 x 3
245 x 3
295 x 3
335 x 3
385 x 3
425 x 3

Kept it in the tank this week

Power Poll / Sled Drag
45 + 25 x 3 trips of 40 yrds
4 plates x 2 trips of 40 yrds

Inverse Leg Curl
2 plates + 25 x 15 x 3

Leg Raises
BW x 15 x 4

CIRCA MAX starting friday, so this weeks training will be below 80%. I'm not even competing like the other guys but i really want to feel asinine weight on my back lol. We will be using 320 pounds of chain for it. First week is 90% for 5 sets of 2 i believe, and the following friday will be 95% for 5 singles. OUCH!! Id like to handle over 500 bar weight + the chain for the doubles and close to 600 with the singles, suit bottoms only. No briefs.

Invain
08-01-2012, 12:54 PM
Careful with that shoulder man. Out of all the shit to injure, shoulder scares me the most.

Stumprrp
08-02-2012, 01:15 PM
I hear you man, its feeling good this week.

8/1/12 Bench Assist

4 Board w/ Doubled Minis (slingshot the whole way)
bar x alot
bar + dm x 5
135 + dm x 5
185 + dm x 5
225 + dm x 5
275 + dm x 5
315 + dm x 5
365 + dm x 5

DB Ext.
20s x 15
25s x 15

Rope w/ Fat Gripz
95 x 15 x 3

Fatass Pullups (legs on bench, pulling against smith machine bar)
BW x 12 x 4

Shrugs
300 x 12 x 4

Yes, the tricep work is light, because after that benching i dont think i need anything else heavy. Trying to play it smart!

Stumprrp
08-06-2012, 12:28 PM
8/3/12 Circa-Max Squat

week 1 doubles up to 90%

65 lb bar, 320 pounds of chain, parallel box

bar x ALOT
bar + 320 x 2
155 + 320 x 2
245 + 320 x 2

add suit bottom only, no briefs or knee wraps

295 + 320 x 2
335 + 320 x 2
385 + 320 x 2
425 + 320 x 2
515 + 320 x 2

Killed that last double, i had 565 in me for sure. Video is on my facebook wall under "rob pizzuti" if yall want to check it out. Thats all for that workout as i had to get to a grad party. Next week will be singles up to 95% i would love to get close to 600 with the chain.

8/5/12 ME Bench

Bench
bar x ALOT
95 x 5
135 x 5
185 x 5
225 x 5

add slingshot

275 x 5
315 x 1
365 x 1
405 x 4 missed 5th

PVC Bar w/ Hanging Kettlebells (flat bench)
bar + 16kg x 20
bar + 20kg x 20
bar + 24kg x 20

PVC Bar w/ Hanging Kettlebells (seated OH press)
bar + 16kg x 20 x 3

OUCH.

KB Laterals
16kg x 10 x 3

Pulldowns
140 x 15 x 4

Coke
08-06-2012, 04:35 PM
Video is on my facebook wall under "rob pizzuti" if yall want to check it out.

Only folks who are your actual Facebook friends can see the vid or your wall out there, just fyi.

Still at the top of your game and doing great!!

-JM-
08-07-2012, 03:33 AM
Rob youre as bad as me at keeping a log updated, lol.

Strong work those last few sessions. Brutal sets with the chains.

Stumprrp
08-07-2012, 06:33 AM
Thanks guys haha, Coke ill try to fix that.

8/7/12 DE DL

Standing Abs
100 x 12 x 4

CSR
2p x 10
3p x 10
4p x 10
2p x 10 x 2

Sled Drag
4p x 40 yrds x 4

Back Attack
green band x 10
2 greens x 10
2 greens + 45 x 10
2 greens + 90 x 10 x 3

Reverse Hyper / Leg Raises
400 x 10 / x 10
400 x 10 / x 10

Side Bends
24kg x 10 x 2

HJP
08-07-2012, 03:33 PM
Damn man a lot of chain an band work going on! Looking strong too. Any meets planned?

Stumprrp
08-09-2012, 06:59 AM
Appreciate it. Planning on doing a local RPS meet in October, if not that then i'm considering the IPA nationals in York, PA in November.

8/8/12 DE Bench

Bench off foam block (sinks to around a 3 board)
bar x alot
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5

add slingshot

365 x 3 x 5

DB Press w/ Fat Gripz (neutral grip)
45s x 20 / 15 / 12
45s x 40

DB Row w/ Fat Gripz
60s x 10 x 5

Pulldowns
115 x 20 x 2

Hammer Curls w/ Fat Gripz
30s x 12 x 2

Kong
08-16-2012, 12:45 PM
Really strong stuff mate, good going

HJP
08-16-2012, 11:04 PM
Nice look forward to seeing you nail it in a meet

-JM-
08-17-2012, 03:23 AM
Looking solid Rob.....and consistent updates, WTF? :)

Stumprrp
08-20-2012, 12:23 PM
Haha thanks everyone. As usual i'm sorry for not visiting logs as much anymore. I only come on here to post my training really.

Was sick for a little while so i took some time off.

8/17/12 DE Squat

Box Squat w/ Average Band (100-125)
bar (65) x alot
bar + ab x 2
155 + ab x 2
245 + ab x 2
335 + ab x 2

add suit bottoms no briefs (so basically briefs lol)

425 + ab x 2 x 6

Speed Pulls
405 x 6 x 1

GHR
BW x 12 x 3

Pullups
-100 x 12 x 3 (focusing on squeze and not decimating my shoulders)

Pulldown abs
120 x 12 x 3

8/19/12 ME Bench

Bench
bar x alot
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1

add shirt

455 x crap

This shirt is simply too old and big for me now. I wore it at 255 and i'm now 227. I pressed it twice but it was basically all me.

2 board
405 x 1

Bench w/ Hanging KB
135 + 32kg x 10 x 3

Pulldowns
140 x 12
155 x 12
170 x 12
185 x 12

Band Pull Aparts
mm x 12 x 3

Going to be ordering a new shirt along with some briefs. Either predators or some ace's. I heard the ace goes well with the pro squatter suit. Shirt will be another rage x double grid stiched as tight as possible =D

Stumprrp
08-21-2012, 06:57 AM
8/20/12 ME DL

Cambered Bar GMs (full range)
bar (60) x alot
150 x 3
200 x 3
240 x 3
290 x 3
330 x 1
380 x 1
420 x 1
470 x 1
510 x 1
530 x 2 - first rep was high, so i said fuck it and did another one. pretty bad idea because my back is trashed but whatever lol.

Sled Drag
4p x 40 yrds x 5

Inverse Leg Curl
2.5p x 10
2p x 10 x 2

BB Row
100 x 12
150 x 12 x 4

Leg Raises
BW x 12 x 4

Coke
08-21-2012, 05:20 PM
Them heavy ass GMs are ridiculous.