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Thread: Johnnyo's Westside Raw Journal

  1. #976
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    Week 9, Day 4
    Deadlifts
    Tuesday, 10/25/11

    32" Box Jump
    5 sets of 2

    Deadlift
    135 x5
    225 x3
    275 x2
    315 x2
    365 x2
    425 x2
    475 x3 PR

    Paused SLDL
    255 x10 x2

    Finished with a ton of upper back, lat, glute/ham work...so i was only supposed to do 2 reps at 475, instead I thought if the first two go smooth I may go for a 3rd rep. well the weight moved so fast I said screw it and threw in the 3rd rep. and if anyone needs a clever idea on homemade box jumps, the tailgate of my truck worked great! 8)

    Video


    Video

  2. #977
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    Week 10, Day 1
    Bench
    Thur 10/27/11

    Bench
    95 x5
    135 x3
    185 x3
    185 x3
    215 x3
    235 x2
    235 x2

    2-board bench
    255 x1

    CG Floor Press
    185 x6 x2

    acc work included flies, triceps, curls...another so-so bench day. I despise this lift with a passion...don't know if its mental or what but if I stall just the smallest amount I freak out and push up with my legs to help....even though this was pretty sloppy it is better than the last time I did 235x2...micro baby steps..

    Video

  3. #978
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    Week 10, Day 2
    Squats
    Sat 10/29/11

    Squat
    warmup
    315 x2 <- No belt
    350 x2 PR

    ATG Squat
    275 x5 x2

    as always a lot of assistance work for posterior.

    Video

  4. #979
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    Week 10, Day 3
    Bench Acc
    Sun 10/30/11

    DB Timed BP
    50 x5 x2 each with 6 ct pause at chest

    DB Seated shoulder press
    70 x7, 60 x3
    70 x10

    tricep pushdowns with light band
    3 sets of 50

    bunch more triceps, curls, and shoulders. Day three is more of a volume day to recover, getting my mind focused on killing PRs in a couple weeks...

  5. #980
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    Week 10, Day 4
    Deadlifts
    Tues, 11/1/11

    Box Jump, 34"
    5 sets of 2 jumps

    Deadlift
    135 x3
    225 x3
    275 x2
    315 x2
    365 x2
    405 x1
    455 x1
    485 x2 PR

    3" deficit Deadlift
    475 miss
    465 x1 PR

    Paused SLDL, 2 count
    265 x10 x2

    DB Rows
    70 x30 x2

    finished with several accessory lifts. two new PRs tonight. went for 475 on the deficit pull, couldn't get it, so dropped 10 lbs and nailed it.

    Video


    Video

  6. #981
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    Been a long while since I've been in here...SOLID deficits..nice work.

  7. #982
    Powerlifter/Strongman J L S's Avatar
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    like all the red im seeing... you are getting strong!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  8. #983
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    Quote Originally Posted by borracho View Post
    Been a long while since I've been in here...SOLID deficits..nice work.
    Quote Originally Posted by J L S View Post
    like all the red im seeing... you are getting strong!
    thanks guys, been busting my ass! just need to get my bench strength to improve..

  9. #984
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    Week 11, Day 1
    Bench
    Thur, 11/3/11

    CG Bench, paused
    warmup
    225 x1

    Bench
    205 x3 x5

    CG Floor Press
    195 x4 x2

    acc work. trying to find the proper setup, i widened my feet out, lowered my arch. seemed to allow me to get more stable.

  10. #985
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    Week 11, Day 2
    Squats
    Sat 11/5/11

    Squats
    bar x5
    135 x5
    185 x3
    225 x2
    275 x2
    300 x2
    325 x2
    345 x1
    370 x2 PR

    ATG Squats (sort of)
    300 x3 x2

    acc work after. finished it all off with a baconator. 370x2 is big PR, not as low as I'd like but I'll take it.

    Video

  11. #986
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    Week 11, Day 4
    Deadlift
    Tue, 11/8/11

    Box Jumps, 36"
    3 sets of 2 jumps

    Deadlift
    135 x5
    225 x3
    315 x3
    405 x1
    455 x1
    500 x2 PR

    Deficit Deadlift
    405 x6
    was going for 8 reps but called it quits at 6 for fear of ruining my pants...

    acc work for back.

    Video

  12. #987
    Powerlifter/Strongman J L S's Avatar
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    your deadlift is coming on incredibly well! 500 x 2 is awesome, do you think its the deficit deadlifts attributing to your success!?

    as for bench i think you may benefit from doing more paused reps! another thing i could only slightly see on the 235 vid, is your wrists look to me as if they may be bent back, try holding the bar lower down in the palm of your hand, almost spreading it apart... it feels weird as hell at first but it may help keep all your power under it(the bar)!

    just remember form will never be spot on max lifts/attempts/reps as weaknesses show!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  13. #988
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    Quote Originally Posted by J L S View Post
    your deadlift is coming on incredibly well! 500 x 2 is awesome, do you think its the deficit deadlifts attributing to your success!?

    as for bench i think you may benefit from doing more paused reps! another thing i could only slightly see on the 235 vid, is your wrists look to me as if they may be bent back, try holding the bar lower down in the palm of your hand, almost spreading it apart... it feels weird as hell at first but it may help keep all your power under it(the bar)!

    just remember form will never be spot on max lifts/attempts/reps as weaknesses show!
    yes, the deficit deadlifts have played a huge factor.

    for bench, there is a few things I need to clean up form wise. I've also noticed my wrists, thats a hard one to master especially at heavier weights. i've always felt I have more power with a suicide grip when benching...

  14. #989
    A gallon a day, everyday! ThomasG's Avatar
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    Holy shit lots of PR's lately! Good job man.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  15. #990
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    Quote Originally Posted by ThomasG View Post
    Holy shit lots of PR's lately! Good job man.
    thanks Thomas

  16. #991
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    Test Day

    decided to just do a test day in the garage, results are far from spectacular but overall I've hit some really nice numbers throughout this cycle with Hulk Training Systems.

    Squat
    365
    385 PR
    400 PR

    Bench
    235
    255 miss
    255 PR

    Deadlift
    475
    510 miss
    510 miss

    hit a huge goal of 400 for squat, a small 5 lb PR on bench. I was totally wore out by the time I had to deadlift, probably should have rested more between lifts but it is what it is. I know i'm good for much more on my deadlifts, just too tired today.

    in the end I've added up to 50 lbs on my squat, went from 475x1 to a 500x2 deadlift and although I don't have much to show for on my bench I have learned a lot and much more solid compared to 3 months ago. will begin my next training cycle on Thanksgiving day.

    major grind fest!!!haha
    Video
    Last edited by johnnyo_99; 11-18-2011 at 08:45 AM.

  17. #992
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    Week 1, Day 1
    Bench
    Thur, 11/24/11

    Bench
    warmup
    185 x3 x5
    185 x6

    2 bd Bench
    155+Mini x3 x3

    acc work to finish it. first day of my second cycle with HTS, nice and easy today. I ate so much food today its not even funny....Happing Thanksgiving to all.

    Week 1, Day 2
    Squats
    Sat 11/28/11

    SSB Squat
    warmup
    205 x5
    245 x5
    275 x5
    255 x5
    290 x3

    Speed Squat
    205 x2 x5 sets

    1-leg DL
    50 x10 x2

    acc work included good mornings, abductors, abs, pullthroughs. first heavy squatting since my ME day last week, took a while to shake the rust off and I was still feeling by the last set. got real deep on these.

    Week 1, Day 3
    Bench Assist
    Sun 11/27/11

    Speed Bench
    warmup
    115 x3 x5

    Standing OHP to head
    105 x15 x2

    a lot of tricep work, shoulders, few curls and core work. obviously i'm not that fast on bench, something Adam is going to get me some help on.

    Week 1, Day 4
    Deadlifts
    Tue 11/29/11

    Wide stance pause squat
    155 x2 x6

    Deficit Speed Deadlift
    315 x3 x6
    365 x3

    SLDL
    185 x10 x3

    finished with pull-ups, BB rows, shrugs, GM, abs...another great weak on HTS!!! good amount of volume and moderate weights got me good and sore this week, nice way to start cycle #2.
    Last edited by johnnyo_99; 12-09-2011 at 07:54 AM.

  18. #993
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    Week 2, Day 1
    Bench
    Thur 12/1/11

    Bench
    warmup
    135 x5
    185 x5
    200 x5

    2-Board Bench
    180+Mini x2 x3

    DB Bench, half-reps
    60 x12 x2

    acc work included DB fly, pushdowns and curls. quick and easy today got a good pump. bench setup was solid but this was a very manageable weight.

    Week 2, Day 2
    Squats
    Sat 12-3-11

    SSB Squat
    110 x5
    150 x5
    200 x3
    240 x3
    270 x3
    300 x5 PR

    Speed Squat
    225+light x2 x5

    1-leg DL
    60 x8 x2

    acc work included side steps with bands, GM, side bends, pull thrus. solid work today, the SSB squat was a 30 lb pr...

    Week 2, Day 3
    Bench
    Sun 12/4/11

    Speed Bench
    115+mini x3 x5

    OHP ToH
    135 x8 x2

    BB Floor Tricep Ext
    75 x10 x5

    ton of shoulder assistance work, triceps pushdowns, 1-arm BB curls (these are beotch) and 30 rep of abs. so i've been taking vids of my assistance lifts for Adam, after his review I need to really be more strict on myself. so today I did just that and I was whooped by the end of the session...shoulders had a crazy pump.

    Week 2, Day 4
    Deadlifts
    Tue, 12/6/11

    Wide stance Pause squat
    warmup 155 x2 x6

    Deficit DL, speed*
    warmup
    335 x3 x3
    385 x8

    SLDL, 1 sec pause at bottom
    195 x10 x3

    weighted pullups
    BW+12 x8 x3

    finished with shrugs, BB rows, GMs, sit-ups...good workout, I tried to be more explosive but not that impressed with it, work in progress..

  19. #994
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    Week 3

    Week 3, Day 1
    Bench
    Thur 12/8/11


    BW this morning: 203

    Bench
    warmup
    135 x3
    155 x3
    185 x3
    200 x3
    215 x3 x3
    215 x6 <-1 rep PR

    2-Board Bench
    worked up to the following
    190+Mini x1
    200+Mini x1
    210+Mini x1

    DB Bench, half reps
    60 x12 x4

    DB Fly
    40 x15 x4

    finished with 120 reps of triceps and 30 reps of biceps...good day, I'll take it.

    Video


    Video



    Week 3, Day 2
    Squats
    Sat 12/10/11


    SSB Squat
    warmup
    245 x3
    295 x3
    325 x2.5 <ticked! used a mulligan and tried again!
    325 x3 PR
    300 x3
    350 x1 PR

    Speed Squats
    135+Light x2
    225+Light x2
    255+Light x2 x5

    1-leg DB Deadlift
    60 x10 x

    Goodmornings
    155 x12 x3

    [/COLOR]did some pullthroughs, abs. good strong workout, fighting a slight head cold and allergies. the 350 SSB squat moved pretty good, not quite as low as I would like but passable i think. I've been after the 350 SSB squat for a long time...finally got it! you may also notice I've got my new VS squat shoes on, wife gave them to me as early Christmas gift. they felt great on, and felt like I was using a few different muscles and able to lock out the weight faster. (i'm typically a bad grinder when it comes to squats).

    Video


    Video



    Week 3, Day 3
    Bench
    Sun 12/11/11


    Speed Bench
    115 x3 x5

    OHP ToH
    95 x5
    135 x5
    160 x6 PR

    acc included a lot of shoulders (a lot!) triceps, curls, few abs. The 160x6 on the OHP was my limit today!

    Video



    Week 3, Day 3
    Deadlift
    Tue 12/13/11


    Wide Stance Pause Squat
    warmup
    155 x2 x6

    3" Deficit Deadlifts
    135 x3
    225 x1
    315 x1
    365 x3
    415 x3
    455 x3
    430 x3
    475 x1 PR

    SLDL w/1 ct pause
    205 x10 x3

    BB Row
    185 x8 x3

    finished with pull-ups, shrugs, good mornings and sit-ups. great workout!

    Video


    Video

  20. #995
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    having been posting on here lately, mainly keep a log on www.rawpl.com. here's my most resent week of training.


    Week 9, Day 1
    Bench
    1/19/12

    Bench
    worked up to...
    215 x3 x3
    240 x1

    CG Bench
    170+Mini x2 x3

    Dead Bench
    200 x1 x3

    face pulls, pullovers, triceps, biceps. for me this was a great bench day, plenty of energy and pleased with how I handled the weight today, much better than last week. and stuffed my face full of pizza afterward...

    Week 9, Day 2
    Squats
    1/21/12

    Box Squat
    warmup
    185+Light x1
    225+Light x1
    275+Light x1
    300+Light x1 PR
    315+Light x1 sloppy, not counting as a box squat!

    SL Sumo DL
    235 x10 x3

    acc stuffs. counting the 300+lights as a PR, don't remember my previous best but sure this is higher.

    Video


    Video


    Week 9, Day 3
    Bench assist
    1/22/12

    Speed Bench
    135+Mini x3 x5

    STR
    115 x6 x2

    lots of triceps and shoulders, curls, abs. i see a considerable improvement in my speed compared to a month ago.

    Week 9, Day 4
    Deadlifts
    1/24/12

    SSB Dead Squat
    worked up to
    225 x1 x3
    275 x1

    Deadlift
    worked up to
    405 x1
    455 x1
    500 x1
    500 x1

    Deadlift +mini bands
    405 x1
    425 x1
    455 x1 PR

    acc work for lats, hams, abs. solid session, the second 500 was a grind. got busted blood vessels all over my shoulders!

    Video


    Video

  21. #996
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    DLs have come a long way bud, glad to see you still pushing through.

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