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ChadDresden
07-08-2012, 09:26 PM
Hello everybody!

I need to start keeping a log to track my progress to determine what works for me and what doesn't and I'd like to do it in a place with knowledgable individuals that can assist me in my journey with any advice. That being said, this seemed like the perfect place.

A little bit about myself...I'm 26 and I currently train at Detroit Barbell. I have been powerlifting for a little over 2 years now and I have done 3 meets. One of which I just did last weekend on June 30th where I totaled 1760 raw without knee wraps in the 308 class (weighed in at 284lbs). My lifts were 635/420/705. I missed my 455lb bench twice and missed a 715lb deadlift on my third at the knees. My short term goal is to go over 1900lbs raw in knee wraps at my next meet around the November/December time frame.

I hope to contribute the little knowledge I do have, and also pass on the knowledge I learn here to others.

Sunday 7-8-12 Deadlift training and my first workout back from the meet.

Speed pulls - didn't let the bar weight get over 60% today and just worked on speed

Working sets started at 315 +200lbs of chain

315x1
345x1
375x1
420x1 all with 200lbs of chain added

Rack pulls from pin 4 just below the knee caps

315x3
405x3
455x3
505x5 all sets were against quaded mini bands which we measured to be around 180lbs at lockout depending on height.

Sumo deadlifts - I have not trained sumo in a really long time and I just threw these in there to get some volume in and I think I will incorporate them in training

275 for 3 sets of 5 with 45 seconds rest between just to get a feel for them

Dumbbell rows 150lb dumbbells for one all out set of 20 per side with no straps.

here is a little video of the training session's top sets


http://www.youtube.com/watch?v=AhUKRLD3jl4


I look forward to reading to reading the logs on the site and growing stronger with each of you...

ChadDresden
07-09-2012, 03:32 PM
7-9-12 Bench Accessory day

I took speed benching out of my training regimen last training cycle because it constantly destroyed my elbows. I believe that my bench suffered because of it so now I am going to put it back in and lower the accommodating resistance and bar weight and just work on form and bar speed(essentially what the day was intended for anyway). I am weak off my chest and I generally get stuck around a 1 1/2-2 board. I normally bench arched and have very poor bar speed but I have a big arch so I felt like the shorter range of motion would be beneficial. Lately I had been considering benching more with a flat back/flat foot set up and using some leg kick to get my bar speed off my chest faster and letting my triceps take over the transition to lock out. Even though the ROM is longer, I feel like I could be stronger this way so that is what my speed days or going to consist of. Fixing my technique and making sure when I kick my ass doesn't come off the bench.

Speed bench

bar x 20
80lbs of chain x 10
135 x 5
195x6x3 +80lbs of chains

Standing overhead strict press 225 x 11 on my top set

Triceps dumbbell rollback extensions 60lb dumbbells for 5 sets of 12

Rear delt on pec dec machine 3x12

Pec dec for blood flow 2x25

Standing abs against blue bands 5 sets until failure and then 15 minutes of interval cardio on the elliptical.

video of my last two sets of speed bench and overhead work...


http://www.youtube.com/watch?v=LPoJBpDxA7c

Justin Randal
07-09-2012, 05:10 PM
Welcome to WBB homie! Good go have a fatter face than mine here..

ChadDresden
07-09-2012, 07:36 PM
thanks old friend I appreciate that...you're face is pretty hefty though. It's a toss up!

Justin Randal
07-09-2012, 09:18 PM
Haha!!

Mc_Beast
07-10-2012, 04:46 AM
Welcome to WBB homie! Good go have a fatter face than mine here..

Whale Cum!

Glad to see you on here Chad! Will definetely be following..

ChadDresden
07-11-2012, 07:29 PM
First day squatting since the meet 10 days ago so I didn't get too crazy. I left a little in the tank on everything. My 12 week training cycle going into the meet was all straight bar and all free squatting so I took advantage of today and squatted to a parallel box with a cambered bar and boy was it nice lol

Box squats with cambered bar
Bar x 10
155 x 5
245 x 5
335 x 3
425 x 2
Put my belt on for my top set which was 500 x 5
Took my belt back off and did two more down sets
335 x 8
355 x 8

Sumo stiff legged deadlifts
Started with 185lbs and took 50lb jumps until my last set. threw my belt on and did 455 x 5

Seated hammstring curls 2 x 20

Standing abs 4 x 20

200lb sled 80ft dragging then 80ft pulling backwards x 1 set
290lb sled 80ft dragging then 80ft pulling backwards x 2 sets

That was it today. I will post a video of my top squat and stiff legged sumo pull set in a little bit.

ChadDresden
07-11-2012, 09:18 PM
Top sets from tonight. Nothing earth shattering, but getting back into it after the meet.



http://www.youtube.com/watch?v=DiwOUN2TKJs

ChadDresden
07-16-2012, 06:43 AM
I was really busy this weekend so I haven't had a chance to update my log with my last two training sessions.

Friday Bench Day and first heavy day benching after the meet. I will be implementing the conjugate method for bench training from here on out but I used today as kind of a test day so I can track my progress throughout the duration of the program. Plus I am doing somethings with my technique that are new so I wanted to see where I was at with it.

Flat bench
Bar x 15
135 x 8
225 x 5
275 x 3
315 x 2
365 x 1
405 x 1
435 x fail up to this point I was benching feet flat out in front of me. I flared my elbows too soon and lost it over my face.
435 x 1 went up pretty smooth I figured this to be about 90-95% this day and had 10-15 more lbs in me ( I tucked my feet on this one just to see the difference it made for me )

Close grip bench press with the fat bar + 90lbs of chain
115+90lbs chain x 5
205 + 90lbs chain x 5
255 + 90lbs chain x 5
295 + 90lbs chain x 5
325+ 90lbs chain x 3

Side Raises 3 x 20
Rear Delts w/ mini band 3 x 20
Hammer Curls 3 x 20
Standing abs 4 x 20

ChadDresden
07-16-2012, 06:52 AM
Sunday 7-15-12 Deadlift Day

Speed Pulls

135 x 5
225 x 5
315 x 2
I stayed at 315 and added 40lbs of chain and did a single with it until I had 200lbs of chain
345 + 200lbs chain x 1
375 + 200lbs chain x 1
405 + 200lbs chain x 1
455 + 200lbs chain x 1 all of these were easy and should've been. I ended with 420lbs last week and I like to go 30lbs a week if possible. Next week will be a heavy pull week and then two weeks from now will be a 2 week micro cycle with bands instead of chains.

Rack pulls from pin 4(just below knee cap) with brand new quaded mini bands (measured at 200lbs of band tension after we did all of our sets)

Bar x 5
135 x 3
225 x 3
315 x 3
405 x 3
455 x 1
505 x 1
555 x 2 I really wanted 3 on this set but after how the second one went up I felt I would've lost it at the top which was about 755lbs with the band tension so I just stuck with 2

Speed pulls straight weight
405 x 3
405 x 3
405 x 3
I did these with 57% which I just wanted to be between 55-60% and 405 was an easy number. These were done with 50-60 seconds of rest between each set.

Shrugs
135 x 8
225 x 8
405 x 8
605 x 8

T-bar rows
5x8 increasing a plate each set starting with 1 plate

I will get videos up sometime later today

ChadDresden
07-16-2012, 05:27 PM
Monday 7-16-12 Speed Bench/Bench Accessory

Speed bench

bar x 12
add 85lbs of chain
95 x 5
135 x 5
185 x 3
205x3x3
215x3x3
225x2x3

Overhead Press (Standing & Strict)

bar x 10
135 x 6
185 x 5
225 x 1
255x3x3

Push downs with added mini band around neck

4x12 increasing a plate on the stack each set

Rear delts with mini band 10 second holds 3 x 10 reps

Dumbbell Flies 3x15

Standing Abs 5x15 & 15 minutes interval training on the elliptical

ChadDresden
07-16-2012, 06:20 PM
Weekly training highlight video


http://www.youtube.com/watch?v=NQ-28sotf_Y

ChadDresden
07-18-2012, 08:34 PM
7-18-2012 Squat Training

Raw free squats with the buffalo bar. This was my first time free squatting since the meet June 30th.

Bar x 12
150 x 6
190 x 5
240 x 5
330 x 3
420 x 2
470 x 1
Add belt
510 x 6 --- I had definitely one possibly two left in me but the goal was 5+ and since it was easy next week I will going 555 for 5+ in a belt so I left some in the tank

Speed squats against doubled orange bands to a 15.5" box (190lbs of band tension measured at the top)

140 + bands x 3
190 + bands x 3
225 + bands 3x2
275 + bands 2x2
add belt
275 + bands 1x2 Just wanted to see how much faster I was and it was a ton faster. I am leaving my belt off for everything except my top sets and have been for awhile and I think it makes a huge difference.

Dead squats starting at pin 24 about 2" above parallel

150 x 5
240 x 5
290 x 5
380 x 3

First time doing these and I enjoyed them so I will be implementing them with various bars at various heights. I usually do pause free squats in the hole after my speed squats but I wanted to try something new.

Standing Abs 5 x 20

That was it today!

ChadDresden
07-20-2012, 07:28 PM
7-20-12 bench day

Incline bench
135 x 8
185 x 6
225 x 3
275 x 3
315 x 1
365 x fail got out in front of me
365 x 1 this was an eye opener to how much of a pussy I am. I really need to work these in every 3 weeks considering this was my first time doing them in 3 months or so.

Flat bench with a close grip (thumbs length from the smooth)

225 x 5
315 x5
315 x 5
315 x 5
315 x 6
335 x 6 the idea was to do a 5x5 but it was a little easy. Even on the 335 x6 I had about two reps left in me

Triceps pushdowns 100 x2x20

Side delt raises 3x20

Rear delts 3x20

ChadDresden
07-22-2012, 09:39 PM
7-22-12 Deadlift training

Well, today sucked balls. I woke up feeling like a hammered bag of assholes. I didn't feel well all day and I felt run down. Despite being down 13lbs from last month, playing with my diet all week and feeling like shit, I decided to train like it was a normal day. That wasn't my mistake...my mistake was going for something I shouldn't have and just done the best I could do TODAY. Sometimes you have to teach your self a lesson though...

Reverse band Deadlifts - these were done with blue bands hung from about neck height (not choked) so they completely gave out right below the knee. They took off about 50lbs from the bottom and that gradually decreased until the knee where there was no band. I have great speed off the floor but my lockout isn't very good so I figured I'd give these a go with this set up...

225 x 5
315 x 5
405 x 3
515 x 2
605 x 1
add belt
655 x 1
715 x fail - I should not have tried this. Strength was not an issues as much as all of the other factors mentioned earlier. In retrospect, I probably should of done a solid triple with 655 and moved on with my life...like I said, live and learn.
715 x 1 - I looped the mini bands around for a little more help and kept the bar weight the same and grinded this out. I will never end a workout on a miss...because usually I don't take attempts I will miss. I gave this everything I had, and it was slow but it came up.

At this point I hated life and I felt even more run into the ground and one of my training partners is competing at the last man standing bench contest next weekend and another one is competing at America's strongest man next month so I helped them pretty much the rest of the time. I threw 5 sets of body weight pullups in there and did some foam rolling and stretching and that was it. I'm supposed to train tomorrow and I can't NOT do SOMETHING (pardon the double negative) so I'm going to do some light blood flow stuff.

ChadDresden
07-23-2012, 12:49 PM
7-23-12 speed bench/bench accessory

Felt a little better today so I did my prescribed speed training but did blood flow for everything after that.

Speed bench
Bar x 15
Add 120lbs of chain
Bar + chain x 8
1
95 + chain x 5
135 + chain x 3
155 + chain x 3
185 + chain x 6x3

Strip chain off and did 275 for 2 x 12

Incline flies 3 x 20

Pushdowns 3 x 15 then a contious drop set for the fourth set skipping every other plate starting at 10 and going up to 4

Band pull aparts with monster mini band 3 x 15

Seated ab machine 5 x 12

ChadDresden
07-23-2012, 07:18 PM
I like to keep a video record of everything to check form and breakdowns. That being said...here is my abysmal deadlifting performance from last night....


http://www.youtube.com/watch?v=isIoc_9MSUI

J L S
07-25-2012, 06:18 PM
bad days can get the best of all of us! keep up the good work and smash those reverse bands next time round!

ChadDresden
07-25-2012, 09:43 PM
bad days can get the best of all of us! keep up the good work and smash those reverse bands next time round!

Thanks man...yea, I will go back at them in 4-6 weeks. I pull heavy every third week generally and I think my next ME movement is deficit pulls so we'll see. I hear you though...we all have bad days!

7-25-12 Squat training

I'm not in a meet training cycle right now so I thought I would try something different and I actually learned quite a bit from it. I did free squats with the yoke/safety squat bar which I had never done before and man was I a lot weaker (which to me is a good thing). I noticed that I kept folding over, which is obviously what the bar is supposed to do but I had trouble keeping upright. I also have trouble keeping upright with a straight bar with maximal loads sometimes. So I know I need to get my core/upper back stronger. I think this will hold a place in my training from here on out because I think they will give me some good work. I usually squat 500lbs for around 8 with a belt on and I only got 2 with the yoke bar so I definitely am a lot weaker with it. I'd rather do the lifts I am weaker on anyways.

Free squats w/ yoke bar

bar x 10
170 x 5
220 x 5
260 x 5
310 x 5
350 x 5
400 x 3
add belt
435 x 3
475 x 5
500 x 2
I took smaller jumps to get some work in

Speed squats to a box w/ yoke bar

bar x 8
add 120lbs of chain
140 x 2
190 x 2
260 x6x2

Hammstring curls 5x12

Ab work and out

J L S
07-26-2012, 03:47 AM
very nice squatting, gotta do the things you hate and are bad at to get better right!

ChadDresden
07-26-2012, 04:26 PM
very nice squatting, gotta do the things you hate and are bad at to get better right!

Thanks bro...and yes, you do!

ChadDresden
07-26-2012, 04:31 PM
Pretty happy with the way this workout turned out given the circumstances. I usually bench Friday but I'm going out of town for the weekend so I had to do it a day early after squatting heavy last night. Also, I'm playing around with my diet and trying some new things so I trained fasted this morning. Man, without carbs I feel like ass. Hopefully my body will adjust! I did narrow grip floor press (pinkies on the rings) and I worked up to 405 for 3 and a half reps. I was planning on just a triple cause that ties my PR. It went up smooth so I went for 4 and lost it half way up. Thats what I get for being greedy! I usually bench about 25-30lbs more then I floor press so this is a weak spot for me and will be in my 4 week rotation of max effort exercises.

Narrow grip (pinky on rings) floor press
bar x 12
135 x10
185 x 8
225 x 6
275 x 3
315 x 3
345 x 3
375 x 3
405 x 3
315 x 6 paused

Close grip (index finger on smooth) floor press w/ chains

225 x 5
225 + 40lbs chain x 5
225 + 80lbs chain x 5
225 + 120lbs chain x 5
245 + 120lbs of chain x 3

Upright rows w/ rope and kettlebell
70lb kettle bell 3x15

Seated row machine
1 plate per side x 15
2 per side x 12
3 per side x 10
4 per side x 10

Hammer curls

1 continuous set 35 x 5, 40 x 5, 45 x 5, 40 x 5, 35 x 10

Ab wheel 4 x 10


http://www.youtube.com/watch?v=da7j-U802ug

J L S
07-27-2012, 03:59 AM
nice work chad, strong floor presses!

J L S
07-27-2012, 04:00 AM
nice work chad, strong floor presses! what are the other exercises you are going to use in your 4 week rotation if you dont mind me asking of course...

ChadDresden
07-27-2012, 06:43 AM
Thanks man I appreciate it. I don't mind at all. I just switched back to the conjugate system for my bench because I'm always strongest when I simply don't flat bench heavy for some reason. My last meet cycle I did all volume work on the bench in a linear progression fashion and I peaked too early and shit the bed. So, now just for my bench I am back to a conjugate system and this was my third week. The 4 exercises that work best for me are Incline, Floor Press, 2 board and close grip bench. I still get my regular bench work/volume in on speed days.

J L S
07-27-2012, 02:10 PM
nice, some brute strength exercises there, like the old school conjugate exercises too. Im also a big fan of incline and close grips! i dont bench over 400 though lol

ChadDresden
07-31-2012, 08:49 PM
400 will come in time man! Keep working hard and you'll get there.

7-31-12 Speed Bench/Bench Accessory

Trained today instead of Monday. I was at the last man standing pro bench competition in PA and then we went to Philly for the weekend and we didn't get back until late last night.

Speed bench
bar x 12
95 x 8
135 x 6
add 120lbs of chain
195 x2x3
205x2x3
215x2x3

Close grip decline bench press

135 x 10
225 x 10
275 x 10
295 x 10

Upright rows 3 x 12

Gorilla Pulls
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10

Reverse pec dec 3x12

ChadDresden
08-01-2012, 08:13 PM
8-1-12 Squat Training

I kept it pretty light today and just got some volume in. My schedule this week is destroyed and I usually have a day between speed bench and squatting, but just getting off vacation late Monday night, I did them back to back. I knew I'd be a little worn out so I didn't get too crazy and just got some solid work in.

Cambered bar box squats to a 15" box

bar x 10
155 x 5
245 x 5
335 x 5
385 x 2
425 x 1
add belt
475 x 1
525 x 2

Free squats w/ cambered bar

245 x 5
335 x 5
385 x 5
425 x 5
add belt
475 x 5

Hammstring curls 4 x 12

Seated ab machine 4 x 15

next week I'll be going back to the straight bar for the first time since the meet June 30th so it should be good. Looking to go for a triple or double PR hopefully...

J L S
08-02-2012, 03:36 PM
strong squats, lets see a new PR!

ChadDresden
08-03-2012, 10:24 PM
Thanks man, Im planning on it we'll see!

8-3-12 Bench Training

Recently going back to the conjugate system since my last meet about a month ago, I am focusing on exercises that exploit my weaknesses. So, today I decided to do a heavy 2 board workout since that is my sticking point. I can actually almost bench just as much from my chest as I can from a 2 board, probably about 20-25lbs less, which to me is sad as hell.

Bar x 10
100 x 8
140 x 8
230 x 5
280 x 3
add 2 board
320 x 2
370 x 2
410 x 1
460 x 1
460 was really easy so I made a bigger jump then I should have.
510 x fail - flared way too early and it sailed over my face. It felt light in my hands and I brought it down well but technical mistakes will negate any strength you may have when dealing with max weights.
510 x fail...just didn't have the gas for it and I touched a little high

I have been missing WAY too many weights in training lately, actually only 3 now that I think about it in the past month but I usually set my training up to where I don't miss weights at all.

Dead Bench with the pins set right at chest level. I actually had a perfect set up for this. I had it to where the bar was right on my belly when I got under it in the rack so it was completely full range off the pins. This was my first time doing these and they were brutal but I like them a lot.

135 x 5
225 x 3
315 x 1
335 x 1
355 x 1
375 x 1
400 x 1
405 x 1

I felt pretty good about the solid 405 single it being my first time doing these especially after I shit the bed on my 2 board work. Now I have something to build off with these.

Seated Dip machine 3 x 12

T -bar rows 80lbs + doubled green bands 3 x 10

Rope pull downs 2 x 20

Side raises 3 x 12

Hammer Curls 3 x 15

ChadDresden
08-05-2012, 09:15 PM
8-5-12 Deadlift training

Started a new band cycle this week. I haven't pulled against bands in awhile, and the last 8 weeks before the meet were all done with chain. I speed pull 2 weeks in a linear progression style upping weight and reducing volume and then on the 3rd week I pull heavy. Pulling heavy every week takes way too much out of me, and this has been going well thus far. I usually just start out at about 50% and add 30lbs and do singles until it starts to slow down, so I decided to do something different this cycle. I started out less then 50% and did doubles all the way up. It definitely took a lot more out of me lol...

Speed pulls against doubled mini bands (measured at about 200lbs total at the top afterward)

135 x 5
225 x 5
275 x 2
305 x 2
335 x 2
375 x 2
405 x 2
425 x 2

These were my last two sets...


http://www.youtube.com/watch?v=WDaCt5MNORs


http://www.youtube.com/watch?v=dgki8E-z3VU

Speed pulls with straight weight - I wanted to start incorporating these after my first movement with accommodating resistance and work up to about what my last warm up would be before a meet. Nothing too heavy, I just want to get used to pulling fatigued and with straight weight.

245 x 3
335 x 3
425 x 2
515 x 1
add belt
605 x 1 this was easy and it should've been. I just wanted to see how fast it would move after all my volume was done and it went fairly well.


http://www.youtube.com/watch?v=C9zazCXiCuY

Leg Press 3 x 10

Bodyweight overhand pull ups 5 sets

Barbell Rows 3 x 8

dunzo afer that...

J L S
08-06-2012, 04:19 PM
Im exactly the same as you with boards, just cant deal with them but I havent seemed to get anything out of them though! Hope this isnt the case with your bench man, nice pulls too, I bet the removing of those lovely bands had something to do with your killer speed for the straight sets ha!

ChadDresden
08-06-2012, 05:23 PM
8-6-12 Bench Accessory Work

Every 4th week I don't do my speed benching to give my joints a break before starting a new 3 week wave. So this was my week for that.

Overhead strict press with axle - My goal here was just to hit a moderate triple. The axle is easier on my wrists but it is a little harder for me to press then a regular bar so I wanted to hit a solid triple to see where I was at with it

Bar x 12
90 x 8
140 x 6
190 x 5
240 x 5
270 x 3 I feel like I could've gotten another one pretty easily but I have a tendency to get greedy sometimes so I stuck with the plan and called it

Incline Bench Press

135 x 10
225 x 5
275 x 3
315 x 7 - set inspired by Justin Randal (I hate you)...I was pretty happy with this considering it was my second movement and I suck at incline. I believe 8 is my all time best and if I was fresh I'm fairly confident I could've beaten that or at least tied it.

Triceps roll back dumbbell extensions
35 x 12, 55 x 10, 70 x 8 , 75 x 8

Shrug machine supersetted w/ bent over raises 3 x10 of each

Reverse barbell curls 3 x 10

Abs then out

ChadDresden
08-06-2012, 05:25 PM
Im exactly the same as you with boards, just cant deal with them but I havent seemed to get anything out of them though! Hope this isnt the case with your bench man, nice pulls too, I bet the removing of those lovely bands had something to do with your killer speed for the straight sets ha!

Yea, I hear ya. I usually know my bench is getting better when my floor press and 2 board goes up. I know that when I can floor press 475ish and 2board 545ish that my chances at benching 500 are pretty good. So right now those are my goals this training cycle.

ChadDresden
08-08-2012, 02:25 PM
8-8-12 Squat training

First time back with the straight bar since the meet and it went pretty well. I came in with the intention of hitting either a 5 rep PR or a 3 rep PR and I decided with a 5 rep and decided I will do my 3 rep in a few weeks my next workout with a straight bar.

Free squats raw with straight weight
bar x 10
145 x 8
145 x 5
235 x 5
325 x 3
415 x 2
465 x 1
Add belt
505 x 1
555 x 5 this set went really well and I feel I could've grinded out a 6th but everytime I get greedy I fuck myself so I was happy with the PR. When I did this weight last training cycle it was for a triple and it was fairly difficult so that's a good sign. I will upload a video later

Speed squats to 15" box
Add 120lbs of chain
145 x 3
195 x 2
235 x 2
255 x 2
275 x 2
295 x 2
315 x 2
Add belt
335 x 2 all of these went really well and were fast so I got some good work in.

Hammstring curls single leg 4 x 10 each leg

Called it after that. I'm benching tomorrow opposed to Friday this week since I am going out of town and I didn't want to be super blown out.

ChadDresden
08-08-2012, 05:26 PM
Top set for the day...pardon the quality of the video. We grabbed a random guy and I didn't tell him to back up enough to good a clear shot lol. Oh well though...


http://www.youtube.com/watch?v=9_bNCBlqDy8

Polk17
08-08-2012, 06:38 PM
Very impressive liftin, what weight class are you in?

ChadDresden
08-08-2012, 07:21 PM
Thanks man, I appreciate it. I weighed 277 this morning. I weighed 284 for my last meet and didn't cut so I was a light 308. I got up to 289 after the meet but I've lost some bodyfat and water since then.

Polk17
08-08-2012, 07:56 PM
Thanks man, I appreciate it. I weighed 277 this morning. I weighed 284 for my last meet and didn't cut so I was a light 308. I got up to 289 after the meet but I've lost some bodyfat and water since then.

Thats a pretty easy cut, I did 14 with ease... If I can get back to about 235 I'll try to make the cut to 220 again, and total Elite there...

I just saw a vid on FB of a Detroit Barbell guy doing a 800 Rev. Band Squat, is the gym a Public or Private?

ChadDresden
08-08-2012, 08:01 PM
Yea, that was Kevin Smith. He's a good raw squatter. He hit 705 in just a belt at his last meet and is going to Worlds in Vegas in November. It is a private gym but people can come train for single days. It is very tight knit and they like everyone to contribute equally with cleaning, loading, spotting, and running meets we put on. As long as you do that, they will keep you as a member. I never cut for a meet, but then again that was only my third meet anyways lol. I figure strong as strong and I knew I'd get elite at 308 anyways because I was going for 1800 but I shit the bed on my bench haha...it happens. Going for 1860ish without wraps in November and then 1950+ in wraps at the RPS meet at the Arnold. When is your next meet?

J L S
08-09-2012, 08:14 AM
looks like the plan is working. Nice squats indeed!

ChadDresden
08-09-2012, 01:25 PM
Thanks man, I was happy with the set. I'm going to go for 600-605 for 3 next time around

ChadDresden
08-09-2012, 01:29 PM
8-9-12 Bench Training

I knew going into this workout it was going to be a shitty day and that I'd have to make the best of it. I squatted heavy less then 24 hours before this workout and I usually train bench on Fridays. Since I am going out of town for the weekend I had to get my work in early. I woke up sore as shit and my shoulders were smashed from using the straight bar for squatting the previous night. I know I am capable for about 5 right now on this particular lift close grip, but given the circumstances I figured a solid triple should suffice. With competition grip I can do 405 for 6 or 7 so I knew at least 3 would go regardless of how I felt. I made the decision to go for the 4th rep on the fly even though I had 3 in my head and it was a stupid decision. I looked back at my log and the last time I did 405 close grip, I only got 1. So this was still a 2 rep PR for me.

Close grip bench

bar x 12
95 x 10
135 x 8
185 x 5
225 x 5
275 x 3
315 x 2
365 x 1
405 x 3
315 x 5 paused w/ a long pause

Dumbbell press flat bench
60's x 12
100's x 10
120's x 16

Wide grip lat pulldowns 3 sets 15,12,10

Close grip lat pulldowns 3 sets 15,12,10

Preacher curls supersetted with v-bar pushdowns 3 x 12,10,8 of each

Seated ab machine 4 sets


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

Polk17
08-09-2012, 02:36 PM
Yea, that was Kevin Smith. He's a good raw squatter. He hit 705 in just a belt at his last meet and is going to Worlds in Vegas in November. It is a private gym but people can come train for single days. It is very tight knit and they like everyone to contribute equally with cleaning, loading, spotting, and running meets we put on. As long as you do that, they will keep you as a member. I never cut for a meet, but then again that was only my third meet anyways lol. I figure strong as strong and I knew I'd get elite at 308 anyways because I was going for 1800 but I shit the bed on my bench haha...it happens. Going for 1860ish without wraps in November and then 1950+ in wraps at the RPS meet at the Arnold. When is your next meet?

Looks like a solid gym, I am jealous... There is nothing like that around here, so I had to do my own gym in my Garage... I cut for my first meet, 7 lbs and ended up actually taking off like 13, it was so easy... But like you said, with numbers like yours it don't matter... I'll get there soon... I compete October 28th, 12 weeks out...

ChadDresden
08-09-2012, 06:42 PM
Looks like a solid gym, I am jealous... There is nothing like that around here, so I had to do my own gym in my Garage... I cut for my first meet, 7 lbs and ended up actually taking off like 13, it was so easy... But like you said, with numbers like yours it don't matter... I'll get there soon... I compete October 28th, 12 weeks out...


Yea, I'm very fortunate to have the crew I train with. They are more like a family then a team. We go everywhere to support each other. I've been fortunate to have great training partners the short time I've been in this sport. I got to train with Justin Randal and his crew for awhile when I was stationed out in WA, which was great. If I was doing national/world level meet or going for a record I'd definitely cut. I may cut my next meet just to get a feel for it and practice. How far away are you from Tampa Barbell or Orlando barbell? I have a friend that goes to Nova Southeastern University that competes he's a strong kid. Are you far from there?

Polk17
08-09-2012, 08:30 PM
Yea, I'm very fortunate to have the crew I train with. They are more like a family then a team. We go everywhere to support each other. I've been fortunate to have great training partners the short time I've been in this sport. I got to train with Justin Randal and his crew for awhile when I was stationed out in WA, which was great. If I was doing national/world level meet or going for a record I'd definitely cut. I may cut my next meet just to get a feel for it and practice. How far away are you from Tampa Barbell or Orlando barbell? I have a friend that goes to Nova Southeastern University that competes he's a strong kid. Are you far from there?

That's awesome... I have talked to Justin some on the Animal FORVM, very nice guy, and real strong... Now that I have a loaded gym in my Garage I have all the tools I need, and a decent crew... I have a few guys who train with me, one of them trains real hard, and is very strong... He competes, the others just train for the love... I dig the atmosphere, because I set it, cause it's my spot...

Ummm, I am about 90 Minutes from both Tampa & Orlando BB... South of Orlando, East of Tampa... Nova is about 2.5 hours from me... A kid I coached in baseball (I coach College Ball) plays down there... Not to bad a drive... The coaching thing makes it tough, because I don't have a lot of time to get out and do stuff as I am pretty busy...

J L S
08-10-2012, 04:04 AM
nice PR on the close grips, going from one rep to 3 and nearly a 4th is big progress

ChadDresden
08-13-2012, 04:36 PM
That's awesome... I have talked to Justin some on the Animal FORVM, very nice guy, and real strong... Now that I have a loaded gym in my Garage I have all the tools I need, and a decent crew... I have a few guys who train with me, one of them trains real hard, and is very strong... He competes, the others just train for the love... I dig the atmosphere, because I set it, cause it's my spot...

Ummm, I am about 90 Minutes from both Tampa & Orlando BB... South of Orlando, East of Tampa... Nova is about 2.5 hours from me... A kid I coached in baseball (I coach College Ball) plays down there... Not to bad a drive... The coaching thing makes it tough, because I don't have a lot of time to get out and do stuff as I am pretty busy...

Well at least you had the means to get your own set up going and acquire a few good guys. It helps having good guys around you and it doesn't matter if they're stronger or weaker as long as they train hard. Sometimes I enjoy training by myself because I'm a weirdo. If my schedule conflicts with a training day, like today for instance, I trained alone and it is enjoyable sometimes. For the most part though, I like being with my crew.

ChadDresden
08-13-2012, 04:36 PM
nice PR on the close grips, going from one rep to 3 and nearly a 4th is big progress

Thanks man, I appreciate it!

ChadDresden
08-13-2012, 04:45 PM
8-13-12 Bench training

Well, my schedule is completely fucked lately but for a good cause. I went to Rochester, NY to visit a friend of mine I was in the Army with this weekend and got back late last night. Then this week, I am going out of town Weds-Friday to visit a few friends of mine before they go to Afghanistan. Then Friday and Saturday the same thing but with different friends. It works out though because next week I start my training cycle for my next meet and classes start again, so it's nice to have a little vacation before hand.

Despite eating like shit and drinking large quantities of booze this weekend, I turned in a pretty good workout today. I normally bench heavy on Fridays, but since I don't know if I am going to have time to train that day, I just benched heavy today.

Incline Bench
bar x 12
135 x 8
225 x 6
275 x 3
315 x 1
365 x 2 - PR - this is my weakest of the bench movements and I see a fairly constant variable that a lot of people who bench 500+ raw also are handling 405+ on incline, so I decided to throw these in a few weeks ago. 24 days ago I did 365 for one god awful rep. My back turned into a bridge and I barely locked it out. I got a nice strong and smooth double today, so that isn't bad progress.

Dead bench - 2nd time doing these and they don't get any easier lol. I think these will be big in my bench program.
135 x 5
225 x 3
315 x 1
365 x 1
415 x fail - I looked at my log and thought I did 410 last but it was 405 so I went for a 10lb PR and just barely missed it
410 x 1 - dropped it down to the 5lb PR I thought it was and got it

Rack Pulls from mid shin level (pin 3) - I deadlift on Sundays but I didn't train yesterday due to my mini vacation so I decided to do some rack pulls
135 x 8
225 x 5
315 x 3
405 x 2
495 x 1
585 x 1
675 x 1
750 x 1 -15lb PR on this set up which was huge considering when I did 735 it was my first movement and I hit this on my third movement after 2 heavy bench exercises

Neutral grip pull ups 3 sets with bodyweight until failure

Dips 3 sets with body weight until failure

That was it today...

J L S
08-13-2012, 05:09 PM
lot of solid work gone into that session! those are seriously strong dead presses! I agree with your thoughts on the inclines for sure!

pretty sweet pull PR there too! nice!

Polk17
08-13-2012, 05:49 PM
Dead Benches are really good, I think they help a ton with tightness and explosiveness off bottom...

Any tips for an arch like yours? Mine is Pure-T Shit...

ChadDresden
08-17-2012, 10:19 PM
lot of solid work gone into that session! those are seriously strong dead presses! I agree with your thoughts on the inclines for sure!

pretty sweet pull PR there too! nice!

Thanks man I appreciate it!

ChadDresden
08-17-2012, 10:20 PM
Dead Benches are really good, I think they help a ton with tightness and explosiveness off bottom...

Any tips for an arch like yours? Mine is Pure-T Shit...

I honestly have always had a good natural arch and never had to work at it. Rolling on PVC pipe and working on hip mobility has made it better though. You can stretch your lower back all day long, but in my opinion hip mobility is just as important for a great arch. I agree with the dead benches. I am a big fan thus far.

ChadDresden
08-18-2012, 12:11 PM
Well, in the past three weeks I have been to Philadelphia, Rochester and Grand Rapids. As of yesterday evening, my vacation has come to an end. I got to see some of my army buddies before my old unit goes to Afghanistan and also see some of the ones I haven't seen since we all got out. I start my training cycle for my next meet tomorrow and classes start again on Tuesday, so it is back to the grind. I managed to get a quick session in Weds morning before I left for GR, as well as a session yesterday evening when I returned.

8-15-12 Squat training

Since I will be using the straight bar for all the volume work on free squats I am about to do in the next 12 weeks, I wanted to do something different that I had never done before.

Close Stance below parallel box (14 inch) squats w/ the buffalo bar
bar x 10
bar x 8
150 x 6
200 x 5
240 x 5
290 x 3
330 x 3
380 x 2
add belt
420 x 1
470 x 1
500 x 1
510 x 1 - this was pretty decent considering it being my first time doing these. My feet were well under shoulder width apart at almost my deadlift stance.
240 x 10
260 x 8

Hammstring Curls (single leg) 5 x 12 each leg
Ab work then out

8-17-12 Bench Training

I did something I never have done and probably will never do again. I had 3 heavy bench sessions in the last 8 days. Last Thursday I did heavy close grip. I chose to do my heavy benching this past Monday because I didn't know whether or not I'd be able to get back in time to train on Friday when I normally bench heavy, so I did heavy incline. I went in last night and felt pretty decent so I worked up to a conservative single, which still ended up being a PR.

Floor Press - my second weakest bench movement next to incline
bar x 10
135 x 8
225 x 5
275 x 3
315 x 1
365 x 1
405 x 1
435 x 1 - I can generally floor press about 90-95% of what I can do on regular bench. This was actually a 5lb PR looking back at my old logs. I had 10lbs left in me or so but didn't want to get greedy.
365 x 3 - all paused

Incline DB Press
70 x 5
110 x 5
130's x 15 - this was a 2 rep PR for me

V-bar pushdowns 3 sets x 12 reps followed by 1 continuous drop set with 28 reps

Wide Grip Chins - I suck at these
Assisted with the orange band 3 x 5
Assisted with the blue band 2 x 8

Side raises 3 x 12

Abs then done

From all the traveling, poor nutrition and heavy lifting I feel like I got hit by a bus today. So, its smashing food and hydrating because I have a heavy triple for deadlifting tomorrow.

ChadDresden
08-19-2012, 07:37 PM
8-19-2012 Deadlift training

Started my 12 week training cycle for the next meet this evening and it went well despite the fact I felt like hell. I didn't feel sick, but being on vacation my nutrition and sleep routine have been awful but I still got my prescribed work in.

Deadlifts straight weight from the floor
135 x 8
225 x 5
315 x 5
405 x 3
495 x 2
545 x 1
605 x 1
645 x 3 - this was a 10lb PR for a triple. My best was 635 before this. Will have video up later.

5 singles at 75% with 1 minute rest between
545 5x1

Farmers walks - my training partner is getting ready for Americas strongest man so I did these with him for fun. First time ever doing these and my grip never gave out, but my hips and legs did

105lbs per arm 50ft
205lbs per arm 50ft
285lbs per arm 23ft

T bar rows against doubled green bands
1 plate x 10
1 plate & 1 quarter x 10
2 plates x 10
2 plates & 1 quarter x 8

Glute ham raises 3 x 10

ChadDresden
08-19-2012, 09:57 PM
Video of my top set from 8-19-12


http://www.youtube.com/watch?v=8Zlq-GFXvSY

ChadDresden
08-20-2012, 05:30 PM
8-20-12 Speed Bench/Bench Accessory

I do my speed bench in 3 week waves and every 4th week I do a heavy high rep dumbbell set on the flat bench and that was on the schedule this week.

Flat bench DB Press

35 x 12
55 x 10
80 x 8
105 x 5
125 x 21

Pushdowns/Overhead Pushdowns
3 x 12/12

DB Upright rows 3 x 12

Band Pull Aparts 3 x 12

Seated Cable Rows 2 x 20

Hammer Curls 4 x 10

Seated AB Machine 4 x 15

Polk17
08-20-2012, 07:18 PM
Saw your vid, dig the intensity in there... Look strong, gotta get your work in regardless of how you feel...

J L S
08-21-2012, 05:52 AM
looks like an intense environment for the deads, always good to have like minded people around you.

Training seems to be going well considering the circumstances, wait untill you knuckle down and everything is spot on, some big PR's should follow!

ChadDresden
08-22-2012, 08:10 PM
Saw your vid, dig the intensity in there... Look strong, gotta get your work in regardless of how you feel...

Thanks bud, I hear you on that note. I haven't been feeling 100% lately but once I get into the swing of things again with my schedule I will be fine. Until then as long as I get my prescribed work in I'll be good.

ChadDresden
08-22-2012, 08:11 PM
looks like an intense environment for the deads, always good to have like minded people around you.

Training seems to be going well considering the circumstances, wait untill you knuckle down and everything is spot on, some big PR's should follow!

Yea, we usually create a nice environment for each other. I am fortunate to have the best training partners around!

ChadDresden
08-22-2012, 08:18 PM
8-22-12 Squat Training

Well, first squat session of the new training cycle is in the books. Weeks 1,5 and 9 are all volume based, but the intensity slightly increases as the volume slightly decreases. This session wasn't heavy at all, but since I haven't done this much volume since my last meet training cycle, I was smoked.

ascending 5x5 starting with approx. 65% (free squats/raw)
bar x 8
bar x 8
145 x 5
235 x 5
325 x 5
420 x 5
435 x 5
450 x 5
465 x 5
480 x 5 - last set still moved pretty well and none of them were grinders. I hit a 5 rep PR 3 weeks ago at 555lbs but I had done so much by the time I got to 480 I was smoked.

Rest/Pause speed squats (free squats/raw) resting less then a minute between sets
325 x 3
335 x 3
345 x 3
355 x 3
375 x 3

Pause Squats w/ a 2 count pause in the hole

445 x 2 sets of 3 reps

Lat Pulldowns 4 x 15

45 degree back raises against bands 3 x 10

Standing abs against bands 5 sets

Prowler sprints
Just prowler for 75 ft x 2 sets
50lbs added for 75 ft x 2 sets
70lbs added for 75ft x 2 sets

The goal is to squat a minimum of 675 (hopefully 690-700) raw in just a belt without knee wraps in November. I think it is definitely attainable if I put the work in. The volume was quite a bit tonight but my raw squat responds better to volume.

Polk17
08-22-2012, 08:32 PM
I feel your pain my man... But I agree, Raw Squat responds to Volume... I get so in tune, and feel really comfortable with my stroke, I know I got a big number in me... Solid work...

J L S
08-23-2012, 03:59 AM
lots of squatting, hope you followed that up with some milk

ChadDresden
08-27-2012, 06:22 PM
Thanks guys...I followed it up with a pizza and order of cinnamon bread lol

ChadDresden
08-27-2012, 06:35 PM
This weekend killed me. This was the second meet with Detroit Barbell I have helped run and it was the best one so far. It was a shit ton of work, but it turned out great. I got a little training in Friday between moving the monolifts, benches, weights and bars to the venue. I was smoked on Sunday for deadlift training but still got my prescribed work in. I felt a lot better today for speed benching.

Updates:

8-24-12 Bench training

This was a scheduled test day for me to so that way at the end of my 12 week program I could see if it worked or not. Unfortunately I was smoked and didn't get to accomplish much. I'm not overly concerned though. I still got some work in

Flat bench
bar x 12
bar x 10
140 x 8
230 x 5
280 x 5
320 x 2
370 x 1
410 x 1
440 x 1
410 x 3
420 x 1

Parallel grip pullups 3 sets at bodyweight

Pushdowns 2 x 20

That was all I had time for.

Sunday 8-26-12 Deadlift training

Between spotting/loading all day at the meet and moving the stuff around between the gym and venues I was sore and tired. I still got my work accomplished though.

Speed Pulls against doubled mini bands
135 x 5
135 x 5
185 x 3
235 x 3
285 x 3
335 x 3
355 x 3
375 x 3
405 x 3 - still fast and smooth but that was the top set according to my schedule


http://www.youtube.com/watch?v=Hcuwr9vQg5U


Rack pulls from pin 3 (mid shin level)
135 x 5
225 x 5
315 x 5
405 x 5
505 x 8 - this was by no means failure. I had 10-12 in me for sure but 8 was on the schedule and I got it in.

Chest supported t-bar rows against doubled green band
1 plate x 10
1 plate and 25 x 10
2 plates x 10
2 plates and a 35 x 10

Sled drags - 200lb sled for 80 ft x 6 trips

that was it that day

8-27-12 Speed Bench and accessory

Speed bench with buffalo bar against doubled mini bands
bar x 12
add doubled mini's
bar x 8
145 x 3
200 x2x3
210 x2x3
220 x 2x3
225 x2x3 - first time ever using buffalo bar the bench and I enjoyed it. Hopefully it will increase my starting power

Incline bench press
135 x 8
225 x 15
275 x 6 I just did these for reps. I'm trying to add some upper body mass

Dips
Bodyweight x 10
20lb chain x 10
45lb chain x 12

Overhead rope pushdowns
2x15

Upright rows w/ cable 3 x 12

Hammer curls working up with sets of 5 from 30lb DB's ending with the 55lb DB's (15 seconds rest between changing DB's)

Band Pull aparts with orange band 3 x 12

Standing abs against bands 3 sets



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

J L S
08-28-2012, 05:41 AM
lot of work got in there! nice deads, strong speed pulls and from the pins! do you feel you get alot out of rack pulls? I havent done them for ages! may have to give them a whirl again.

ChadDresden
08-29-2012, 07:39 PM
lot of work got in there! nice deads, strong speed pulls and from the pins! do you feel you get alot out of rack pulls? I havent done them for ages! may have to give them a whirl again.

I personally think rack pulls help but I never ever do them for a max single. Maybe once in a great while. I do them for upper body thickness and mass mostly. They may help a little for the top end on my pull. I do notice a difference if I don't do them though.

ChadDresden
08-29-2012, 07:45 PM
8-29-12 Squat training

After being back from vacation for about 2 weeks, I am starting to feel like myself again. I felt good today and got some good training in. Everything was smooth and felt spot on. This is only week 2 of the new training cycle so nothing is "heavy" yet...

Free Squats w/ straight bar

bar x 12
145x 8
235 x 5
325 x 3
415 x 2
475 x 1
add belt
525 x 1
575 x 3 - this was a PR for a triple. Last training cycle my best triple was 560. I definitely had another rep in me, but I stick to my programming and don't get greedy with squats. I always leave a little in the tank and it usually pays off. I have a triple with 590 week 6 and a triple with 605 week 10...so this sets me up perfectly.

Speed Squats to 15" box against doubled orange bands (approx. 170lbs of tension)
145 + bands x 2
195 + bands x 2
235 + bands x 2
255 + bands x 3x2

Dead squats w/ safety squat bar (starting about 2 inches above parallel)
bar x 5
170 x 3
260 x 3
350 x2
370 x 2
380 x 2 - last 3 working sets done w/ 1 minute rest between them...all were easy but today was more volume and speed out of the hole

Seated Hammstring curls 3 x 15

Walking sled pull throughs w/ 135lb sled 10 reps pulling through then walking to take the slack out and pulling through again....4 sets

Standing abs 3 sets

ChadDresden
08-31-2012, 10:22 PM
8-31-12 Bench Training

Had a heavy close grip session today. I left a little in the tank which I need to start doing with my bench training again. I blew it up off my chest, but hit a brick wall 2/3 of the way up and stalled for a brief second and then popped it right up to lock out...my training partner almost grabbed it lol. It was pretty strange but still a 5lb PR.

Close Grip bench (thumbs length from smooth)
bar x 10
95 x 8
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
365 x 1
410 x 1
435 x 1

Incline DB Press
90 x 10
110 x 10
130 x 12 - I felt like I could've gotten 14-15 but I misgrooved it and fell out of my rhythm and couldn't recover from there. Still not a bad set though. My best is 14 with the 130's and 9 with the 150's.

One arm pushdowns with choked orange band 4x20 per arm

Overhand grip pullups

Bodyweight 3 sets of 3(failure...pathetic lol) then 2 sets assisted with orange band of 8 reps

Side raises 3 x 10

Hammer Curls 3 x 15

Ab work and done


http://www.youtube.com/watch?v=DLJscu4ccow

J L S
09-01-2012, 03:54 AM
nice work man, that bench still looked strong despite the pause! was always moving anyway!

ChadDresden
09-03-2012, 06:01 PM
nice work man, that bench still looked strong despite the pause! was always moving anyway!

Thanks man, it's definitely a huge work in progress right now lol

ChadDresden
09-03-2012, 06:07 PM
9-2-12 Deadlift training

I am switching up my programming a little bit leading into the next meet. I have 10 deadlift sessions left and I usually pull heavy every third week. I am going to start pulling heavy(ish) every other week now with speed pulls on my other weeks. Instead of pulling max singles and doubles on my heavy weeks it's going to be more volume based work in a linear progression fashion trying to peak for the meet. If I do it right and bust my ass, a 725-740lb raw pull should be in the cards if I stay healthy.

Deadlifts w/ straight weight
135 x 8
135 x 5
225 x 5
315 x 5
405 x 3
495 x 1
585 x 1
635 x 1 - just did a single at 90%(ish)...I just pulled 645 for 3 a few weeks ago so this was pretty easy as it should be.
455 x 5
505 x 5
550 x 5

Bent over barbell rows 5x6

Glute Ham raises 3x12

Conditioning circuit:

425lbs sled and 350lb prowler

425lbs backward sled drag 50ft plus 350lb prowler push 50ft x 2 sets

ChadDresden
09-03-2012, 06:10 PM
9-3-12 Bench Accessory training

Standing overhead strict press
bar x 10
95 x 10
135 x 8
185 x 5
210 x 5
235 x 5
255 x 5 - all sets were pretty easy...the 255 x 5 was a little harder then normal due to the volume I did before hand but that was the goal...

Incline Bench Press
135 x 8
225 x 3
275 x 6
285 x 6
300 x 8 - considering this was after military press I was pretty happy with this set

Triceps pushdowns (heavy) 4x10

Upright rows supersetted w/ band pull aparts 2 x 20

Hammer curls sets 5 heavy sets of 5

ab work then done

ChadDresden
09-05-2012, 09:18 PM
9-5-12 - Squat Training

This session gave me a lot of confidence and let me know I was in a good spot in my training. This was my first "heavy" session in the training cycle (I hit heavy doubles weeks 3,7, and 11 and this was my first one) and it went well. With my squat training I've learned to never get greedy and always leave a little in the tank and I will make continuous progress that way. So my best double was 600 my last training cycle and it was a grinder and it was 10 days before the meet. I did 605 for a double today just to chip it and was pretty pleased with it. I know for a fact I could've gotten 3 if not possibly grinded out a 4th. I was out of position on the unrack as well. My feet were a touch too far behind me but I made due with it and got my set in. I am also doing reverse monster mini band overloads weeks 3, 7 and 11 as well. I set the bands up so that they take absolutely nothing off the top and about 75-80lbs in the hole.

Squats
bar x 10
bar x 10
145 x 8
235 x 5
325 x 3
415 x 2
add belt
515 x 1
565 x 1
605 x 1
add reverse monster mini bands
625 x 1
675 x 1 all of these were easy which lets me know where I am at with them. Week 7 I will hit 620-630 straight weight for a double and then work up to about 705lbs with the reverse bands. I should be in good standing to squat over 700lbs with just a belt Novermber 17 if I stay injury free and bust my ass.
Down sets 455 x 2x10 man...sets of 10 on squats suck lol...I didn't wear a belt for these

Hammstring curls 3 x 15

100lb sled drag backwards for 50ft and forward for 50 ft
150lb sled drag backwards for 50ft x 2 and forward for 50ft x 2

45 degree back raises 3 x 20


http://www.youtube.com/watch?v=YhgCnDL8GOo

J L S
09-06-2012, 03:12 PM
sicks squats chad, i saw the vid before your log post! looked damn strong! those down sets are horrible, i bet they sucked big time!

Polk17
09-06-2012, 06:04 PM
Damn big dog, looking strong... Poised for a big number...

ChadDresden
09-07-2012, 10:24 PM
Thanks guys. They were a touch high but I generally don't concern myself with depth the first microcycle training block of the program. Right now just trying to get some solid work in.

ChadDresden
09-07-2012, 10:29 PM
9-7-12 Bench Training

Bench Press
bar x 10
135 x 8
185 x 5
225 x 5
275 x 3
315 x 1 paused
370 x 1 paused
410 x 3 all three reps paused...easy set definitely could have paused 5 which means I am in good shape for the rest of the program
370 x6x4 - 6 sets of 4 with a minute rest between each set

DB rollback extensions 5x8

Shoulder width overhand gip pullups bodyweight 17 reps over 4 sets add efs grey band and went with a wide overhand grip 2x8

bent over DB raises 3x20

DB Curls 3 x 12

Standing abs against bands 4 sets

ChadDresden
09-09-2012, 09:50 PM
9-9-12 Deadlift training

Speed Pulls starting around 45% adding 20lbs each set doing 8 singles against doubled mini bands
325x1
345x1
365x1
385x1
405x1
425x1
425x1
450x1

I am an OK puller but I have found some discrepancies in my form. I think if I work on them I will turn into a great puller one day. I played with a few things today and figured some things out. I widened my feet out about an inch on each side and did the same thing with my grip. I played with keeping my chin tucked the entire movement, tucking it at the very end, and not tucking it at all. I noticed I pulled in a straight line better with it tucked throughout the entire movement. There were a few sets I actually bounced the bar off my legs and slowed the pull down to recover. I also need to tighten my triceps when I start the pull to prevent jerking. I tend to flare my elbows out and jerk the pull up when I don't think about it. Every set was easy and it should have been since it was speed pull day. The last set with 450 + bands the last few inches were kind of tough but I am weak at lockout so I need that. If I work on the aforementioned form discrepancies a 750lb pull should be in the cards for me by the end of the year.

Sumo Pulls against bands

135 x 6
185 x 6
235 x 6
285 x 6 - I don't pull sumo and I suck at it. That being said I figured it is a good time to throw it in for some rep work and build up my hips and glutes. My posterior chain is kind of weak which is why my lockout sucks so hopefully these help a little.

Heavy chest supported t-bar rows

2 plates x 8
3 plates x 8
5 plates x 8
6 plates x 6
6 plates x 6

Underhand grip pull ups bodyweight 2 x 8

GHR's 3 sets of 12

Prowler/sled medley

250lb Prowler for 50 ft and backward 175lb sled drag for another 50 ft x 3 sets


http://www.youtube.com/watch?v=DZAGyDVtB-c

J L S
09-10-2012, 02:29 PM
training my deadlift sumo seemed to have a profound carry over to my normal deadlift! nice work chad, looking strong buddy

ChadDresden
09-11-2012, 08:51 AM
Thanks man! Yea, I am hoping it has a carry over for me as well. We shall see!

ChadDresden
09-11-2012, 08:54 AM
9-10-12 Bench Accessory training

Standing military strict press

bar x 12
bar x 10
95 x 8
135 x 6
195 x 4
220 x 4
245 x 4
265 x 4 - just some more volume work increasing from last week

Floor Press

Bar x 10
135 x 6
225 x 6
315 x 6
325 x 6
335 x 6

Overhead V-bar Pushdowns
4 ascending sets with 20,15,12,10 reps

DB upright rows 3 x10

Band Pull aparts 3 x 12

Heavy hammer curls 4 sets of 6

ab work then done

J L S
09-11-2012, 01:49 PM
damn! got one hell of a military press havent you chad ha! strong, think youve got 315 there for a single?

ChadDresden
09-15-2012, 09:03 AM
damn! got one hell of a military press havent you chad ha! strong, think youve got 315 there for a single?


My best is 300 with a fat bar but that was 2-3 months ago. I'm confident I could give 315 a solid run

ChadDresden
09-15-2012, 09:08 AM
I had a few exams this week so I've been very busy. Weds I de-loaded my squat workout and did conditioning. I deload my squats every 4th week. It is the only workout I ever deload.

9-14-12 Bench Training

Bench Press
bar x 10
bar x 10
135 x 8
225 x 5
275 x 3
315 x 2
370 x 1
420 x 3 all 3 reps paused
375 8x4

Close grip bench against chains
135 + 120lbs of chains x 8
185 + 120lbs of chains x 8
230 + 120lbs of chains x 8
250 + 120lbs of chains x 5

Overhand Narrow Grip Pullups bw 16 reps over 4 sets

Band Pull aparts 3x12

Hammer Curls 3 x 15


http://www.youtube.com/watch?v=kFp7KErMalk

ChadDresden
09-16-2012, 08:39 PM
9-16-12 Deadlift training

I had a rep max with 635 on the schedule today to guage where I was at.

Deadlifts
135 x 8
135 x 6
225 x 5
315 x 3
405 x 2
495 x 1
585 x 1
635 x 4.9 lol...FUCK!! I was gassed after the 4th rep and I thought I could push through a 5th. I couldn't hold on long enough to push my hips through. My forearms and upper back gave out and I was gassed. I pulled 635 for 3 about 3 months ago so that's progress.
495 8 sets of 3

Heavy DB Rows
160 x 15 for 2 sets each side (no straps)

GHR's 3 sets of BW for 12 reps

Reverse Hypers 2 x 15

Prowler sprints 70ft with 135lb prowler 8 sets


http://www.youtube.com/watch?v=36dT99ZxroM

J L S
09-17-2012, 09:21 AM
looking solid as ever chad, those benches were strong and how you didnt finish that last pull is beyond me haha! so close! id count that as 5 to be honest! Its a long time under tension though pulling for reps, so I dont think its that big a deal especially that close!

ChadDresden
09-17-2012, 08:59 PM
Thanks man I appreciate it. I couldn't live with myself if I counted it lol. I was just gassed and couldn't get that last push. I took a few long pauses between reps holding the weight so I had that weight in my hands for over 20 seconds I believe. I am sore in places I never thought possible today lol

ChadDresden
09-17-2012, 09:05 PM
Bench Accessory Training 9-17-12

Standing strict military press
bar x 10
95 x 10
135 x 8
185 x 3
225 x 1
255 x 1
285 x 1 - pretty easy my best is 300 and after my next three week wave I feel that 315-325 will be there for me. Even though it was easy I was so sore from pulling 10 hours earlier that I didn't think I had a PR in me

Incline Bench Press
135 x 8
225 x 5
275 x 1
315 x 8 - well this was a nice surprise. Incline is my worst pressing movement narrowly beating out floor press. My best ever with 315 is 7 and that was when it was my first movement of the day. My training partner told me to keep going and said I had 10 all day but I didn't want to get greedy. The 8 was pretty damn easy but once I passed my PR I racked it.

V Bar Pushdowns supersetted with overhead V-Bar Pushdowns 3x10/10

Lateral Raises 3 x 15

Hammer Curls 3 x 10

Seated Abs 5 sets

I was SMOKED from deadlifting less then 12 hours earlier. I think this is the sorest and most smashed I have been in a long LONG time. I like it though because now I know what I should feel like after every heavy deadlift session. 750lbs isn't going to pull itself in November!

Polk17
09-18-2012, 05:59 AM
Looks like 750 will be on the menu at the meet...

J L S
09-19-2012, 05:24 AM
haha I get it, train as you mean to go on! Everythings gotta be done right! nice pressing!

ChadDresden
09-19-2012, 08:47 PM
Thanks guys...I have honestly felt like shit physically all week from Sunday lol

ChadDresden
09-19-2012, 08:52 PM
9-19-12 Squat Training

This is the beginning of my second micro cycle of my meet prep training. My squat program runs 12 weeks and this is week 5 coming off of a deload week 4. From the volume and intensity of my deadlift session Sunday everything felt like a million pounds on my back. Luckily I didn't have any heavy triples or doubles or overload. Weeks 1, 5 and 9 are all volume based. It was a hard session to get through but I got it all done.

Squats
bar x10
bar x 10
135 x 5
225 x 5
325 x 5
415 x 2
475 x 4
495 x 4
515 x 4
540 x 4 - this block was an ascending 4x4 with 75-85% of my squat last meet. My first micro cycle I just get work in and feel weight to prep my body. I usually start working on depth in this mini cycle. I made sure to sink all of these.

405 5x3 1 minute rest between

pause squats 455 x 2, 475 x 2, 495 x 2

Hammstring curls single leg 3 x 12

standing abs 3 x 20

pretty basic today

ChadDresden
09-21-2012, 09:32 PM
I added some extra workouts this week which will continue these last 8 weeks of my training cycle. I really need to increase my back strength. So, instead of doing a movement or two a few days a week, I am going to do a super heavy rowing movement Sunday on my deadlift day and add a back workout in on Thursdays with more of a bodybuilder style routine. I usually sit around all day Saturday and study and do homework during the day. I think that sitting around is not preparing my body for the onslaught that is deadlift day. So, starting tomorrow I will be doing 20-30 minutes of light cardio in the morning followed by stretching and some blood flow with bands.

Thursday - Back Day
Overhand shoulder width grip pull ups BW 3x6
Seated Chest Supported row machine 2 plates x 10, 4 plates x 10, 6 plates x 10, 8 plates x 10, 10 plates 2 x 8
Reverse Pec Dec 3 x 15

That was it for the first time around...I just wanted to see how my body would respond to it and if I would be tired for benching today and I felt fine.

9-21-12 Bench training

Bench

bar x 12
bar x 10
95 x 5
140 x 5
190 x 5
230 x 5
280 x 3
320 x 3
380 x 1
430 x 2 both reps competition style grip and paused...pretty easy
380 x 10 sets of 4 - holy volume!!

Straight bar pushdowns 5 x 12

Shoulder harness move (without shoulder harness) for rehab/prehab 3 x 15

Incline DB curls 3 x 10

That was it today that volume on bench killed me lol

J L S
09-22-2012, 07:34 AM
stilll going strong chad, thats alot of reps on that bench day! Ive been doing an extra back session upto this point in my meet prep, same reasons as you really as your back can never be too strong, also frees up more effort for tricep work on bench days which I needed. I think its a good idea to add them as a powerlifter!

ChadDresden
09-29-2012, 03:09 PM
This week has been mentally excruciating and draining. I had 3 exams this week and got maybe an average of 3 and a half hours of sleep a night. I still made it work and got my work in though. So, now that I have time to update, this was my training from the past week:

Sunday 9-23-12 Deadlift training

Speed pulls

135 x 5
225 x 5
315 x 3
385 x 1
385 + 40lbs chain x 1
385 + 80lbs chain x 1
385 x 120lbs chain x 1
415 + 120lbs chain x 1
445 +120lbs chain x 1
475 + 120lbs chain x 1
505 + 120lbs chain x 1
525 + 120lbs chain x 1

Heavy T-bar Rows (chest supported)
2 plates x 6
3 plates x 6
4 plates x 6
5 plates x 6
continuous drop set: 5 plates + 25lbs x 6, 5 plates x 4, 4 plates x 8

GHR's 3 x 12
Reverse Hypers 2 x 20

Monday 9-24-12 Bench Accessory Training

Incline bench ( moved my grip in about 2 inches just to change it up a bit)
135 x 10
185 x 5
225 x 5
275 x 3
315 x 1
335 x 1
365 x 3 - PR lol...was unintentional but I figured to hell with it. I think if I had my regular grip 5 would've went for sure

Tricep DB rollback extensions 5 x 10

Upright rows 3 x 12
Shoulder harness movement (without harness since I don't have one) 3 x 20
Standing abs 5 x 20

Weds 9-26-12 Squat training

Squats
bar x15
145 x 10
235 x 8
325 x 5
415 x 2
505 x 1
550 x 1
600 x 2 - I really wanted 3 here but I was just exhausted. 3 might have went, it was 50/50 but the program didn't require a specific number other then a minimum of 2, so next week I'm going to do my heavy double with 610-615.
add reverse monster mini band (nothing off the top, 80lbs off the bottom)
650 x 1
685 x 1

Speed squats to 15 1/2" box against doubled orange bands (180lbs of tension)
145 x 2
175 x 2
205 x 2
225 x 2
280 x 4x2

Hammstring Curls 5 x 12

Hip abductor machine 2 x 20
Seated Abs 5 x 15

Friday 9-28-12 Bench Training

Close grip bench press (thumbs on the smooth)
bar x 15
140 x 8
190 x 5
230 x 3
280 x 3
320 x 1
370 x 1
405 x 3
410 x 5 - big PR...I got mad after my 405 set lol since 405 for 3 was my best and I tied it. I waited about 5 minutes and did it again and smashed it

Switched to regular grip bench press feet flat bodybuilding style
320 x 15
370 x 7

Parallel grip pullups 5 sets of bodyweight until failure
Wide grip lat pulldowns 3 x 15
rear delts bent over db raises 3 x 15
Triceps pushdowns 3 x 20

This was supposed to be a "deload" week in a sense but fuck that...I just lowered the intensity on all my accessory and ate a ton lol

ChadDresden
09-29-2012, 03:10 PM
stilll going strong chad, thats alot of reps on that bench day! Ive been doing an extra back session upto this point in my meet prep, same reasons as you really as your back can never be too strong, also frees up more effort for tricep work on bench days which I needed. I think its a good idea to add them as a powerlifter!

thanks man...I agree for sure. I think the extra back day will make everything go up!

ChadDresden
10-05-2012, 11:34 AM
Still busy with school and in the middle of moving as well as helping my mom moved so log has kind of went by the wayside as of late but I am still getting my training in. So here are some updates...

September 30 Deadlift training

Deadlifts
135 x 8
135 x 5
225 x 5
315 x 3
405 x 2
495 x 1
545 x 1
605 x 1
650 x 3 - easy triple PR...could've definitely done 4 which would have been an awesome PR but saved it
Volume work on deadlift
545 5x3 with 90 seconds rest

Heavy Barbell Rows without straps
135 x 10
225 x 8
275 x 5
315 x 5
325 x 5 - I suck at these...

GHR's 3 x 15
Reverse Hypers 2 x 15
Standing Abs 5 sets

Monday October 1

Overhead Press with axle bar (strict)
70 x 10
120 x 8
170 x 5
220 x 2
250 x 1
270 x 5 - PR

Hammer Srength chest press 2 x 20
Dips - Bodyweight 75 reps over 4 sets
Side Raises 3 x 12
Hammer curls 4 x 10
Seated Ab Machine 3 x 30

Weds - Squat Training

Squats
bar x 10
145 x 8
235 x 5
325 x 2
415 x 1
465 x 1
505 x 1
555 x 1
615 x 1
645 x 1 - 10lb PR just to track progress...definitely had a little more in me and this is after a pretty brutal micro cycle. After 4 more weeks of heavy training and a deload I should be able to give 700 a run at the meet
reverse monster mini band 700lb x 1 - 15lb PR
Volume work
415 x 3
435 x 3
455 x 3
475 x 3
495 x 3 - all with less then 60 seconds of rest between

hammstring curls 5 x 12
Hip Abductor Machine 2 x 20
Standing abs 4 x 25

ChadDresden
10-05-2012, 11:36 AM
650 x 3 deadlift PR


http://www.youtube.com/watch?v=mjDqvri3fWM

ChadDresden
10-05-2012, 11:38 AM
645lb squat belt only and 700lb reverse monster mini band


http://www.youtube.com/watch?v=bf86E7XYVi4

Polk17
10-05-2012, 11:39 AM
Strong brah... Looks like 1900ish might be in the cards this meet...

ChadDresden
10-05-2012, 11:41 AM
That is my goal if all goes well my friend...minimum 675/475/725 so I should walk away with at least an 1875 but If I have a great day 700/485/750 could be there...either way I will definitely hit PR's!

Bruiser
10-05-2012, 12:43 PM
Damn solid work in here! You've already got an elite total RAW, so if you hit that 1900 now or later... 2000 is right around the corner!

Polk17
10-05-2012, 01:18 PM
That is my goal if all goes well my friend...minimum 675/475/725 so I should walk away with at least an 1875 but If I have a great day 700/485/750 could be there...either way I will definitely hit PR's!

Solid steps int he right direction... What class will you be in?

J L S
10-24-2012, 03:11 PM
looking damn strong chad, some great PR's as of late

ChadDresden
11-18-2012, 12:45 AM
I do not have a lot of experience in this sport and I still consider myself a rookie in a lot of ways. This is my fourth meet in the two years I have been competitive, and I have learned a tremendous amount at each one. This meet was definitely the most special and by far the best I have ever done. This meet was ran for a little boy in the metro Detroit area named Austin who has been diagnosed with brain cancer. His family has understandably been having a tough time, and they just so happen to be members of the same church as one of our guys at Detroit Barbell. When he heard of the family's circumstance, he kicked around the idea of a fundraiser meet, and within a few weeks, it blew up and people from all over the country started getting involved. The church agreed to let us use it as our venue and it was an excellent set up. The stage, lighting/audio, warm up room and everything in between was superb.

I felt good all week that I was resting going into the meet. I did everything I normally do and when Friday came around, I weighed in at 291lbs. I helped set up the meet for a few hours unloading plates and bars and setting up the warm up room, then I came home to eat a ton and rest up. The morning from 9-11 consisted of bench only guys and I got to witness Rob Luyando bench 950 and it was awesome. With all the emotion surrounding the meet, when he locked that weight out the place erupted. Once I watched a few of my guys bench, I went to the warm up room and started warming up. Warm ups felt light, easy and fast. I felt ready to go.
Opener 605lbs - absolutely destroyed it but got called on depth. I had half the people in the audience tell me it was good and the other half tell me I was a half an inch high. There was nothing I could do about it except leave no doubt. I knew right away since the judging was strict and I would have to bury them, that the 675 I came for would be a bit out of reach. My original second was 650 but I split it in half with 630 just to be safe and sink it.
2nd Attempt 630 - not nearly as easy as it should have been or wanted it to be, but I got it and thats what counts...in the meet
3rd attempt 650 - my original second but most I have squatted in the gym was 645 and the most in a meet is 635...so regardless, it'd be a PR across the board. This squat took 15 seconds it seemed like to lock out...boy it was slow and took a ton out of me, but I got it...3 whites.

They had food catered for all lifters/handlers for free and it was pretty awesome so I got a plate and relaxed for a bit. Full power started at 11 and there was over 60 lifters so I knew it'd be a long day

Stared warming up on bench and it was the best my benches had ever felt. The first three meets I have done, the bench has always been the thorn in my side. By the way warm ups felt, I knew I'd get redemption. My goal for the day was 455. I wanted it on my second so I could just have fun with my third.
425 opener - too easy...flew
455 second - fairly easy...way easier then the 450 I did 8 days prior
465 third - this was alllllll technical and mental. My back got loose and I pushed on it instead of wedging into the bench and my shoulder blades rounded out. I had the strength for it, but it wasn't meant to be today. I still got what I came for though

I got to the meet about 10 and started warming up for deadlifts about 530-6ish...I was fried at this point (but thats the name of the game). This is my lift so I wasn't worried. Warm ups felt smooth and strong.
660 opener - not as fast as I wanted it to be but smooth good lift. I originally wanted 710lbs as my second because I pulled 705 last meet and I wanted to chip my PR. After talking with my training partners, they said if I wanted an 1800 total or more, to go 695lbs to solidify it and go for 710-720 on my third for the extra change. It sounded like a solid plan so I went with it.
695 second - no lift it was almost easier then my opener but I lost balance at lockout and the bar came down a half inch and then back up so I got called for it.
This was where my lack of experience came into play. I knew after that if I had went 710-715 on my second I would have gotten it...but since I was so close to that with 695 I didn't know what I had left in me. I had to make a choice...get my 1800 total or gamble and get the 710 I came for. I decided the total was more important then a single lift, even if it was my lift, and went with 695 for my third again.
695 third - good lift slow on the lockout but I feel like I had a little more in me...710 would have been iffy so I made the right call

650/455/695 raw no knee wraps

All in all not exactly what I wanted but sometimes you have to adapt and overcome. I still hit a PR squat, PR Bench and a PR total. I won best overall raw lifter which was cool because it was my first time for best overall anything lol. I am going to do my first meet raw with knee wraps next year around April timeframe where I am looking to go 1925-1975. I totaled 1400 raw 25 months ago in my very first meet...so 400lbs in 2 years is progress. I love this sport and I work my ass off. I am blessed to have awesome training partners as well as awesome people to help me out like Justin Randal and some others. Within the next few years I plan to be right up there with the best competing with them.


http://www.youtube.com/watch?v=3BBur02PwQI

ChadDresden
11-18-2012, 12:45 AM
haven't been on for a bit. I just moved 2 times in the past 5 weeks and with college and all that I have been super busy. I just competed today though so I needed to update.

J L S
11-18-2012, 05:21 PM
fantastic job at the meet chad. I must add thats a great cause aswel. I bet it was an absolutely awesome atmosphere! 400lbs in 2 years is serious serious progress.

ChadDresden
11-19-2012, 12:56 PM
Thanks man I appreciate it! It was a terrific atmosphere. I am still kicking myself for my deadlift lol but still a total PR is a total PR. I see you were running smolov...my training partner is on week 2 right now. I was thinking about trying it after I'm rested.

J L S
11-20-2012, 05:25 AM
Thanks man I appreciate it! It was a terrific atmosphere. I am still kicking myself for my deadlift lol but still a total PR is a total PR. I see you were running smolov...my training partner is on week 2 right now. I was thinking about trying it after I'm rested.

I was watching the vid and thought woahh, where did that come from when you lost your balance! I think i would be awesome if you ran it, Its very hard to find people have been through it who document it, so for someone of your strength level to go through it aswel would be pretty interesting to see the gains. Most the people who run it are below my strength level and make terrific gains so I was surprised how well I got on with it (im not strong by any stretch of the imagination, but stronger than most who post on BB forums haha). I wasnt sure if it was going to pay off or not but it seems it does whack some serious LB'ages on your squat pretty damn quickly. My main fight now is keeping them and progressing them! I might run it leading into a meet at some point.

larsen540
11-20-2012, 07:53 AM
Good stuff Chad keep up the hard work