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Thread: Road to 1607lbs 100% RAW Elite Total

  1. #26
    Addicted 2 Lifting Andre518's Avatar
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    I'm pretty quick off the ground (when I can break ground) To be honest I never thought to try to pull them for singles. I get so focused on following my programs to a T that I just map out my weeks according to the routine be it 5/3/1/, Shikeo, and now Coan that I do my very best to follow it and not try to detour for the routine. I think Im very O.C.D. with my every aspect of my training example I have to weigh myself everyday before it was because I was trying to make weight for my meet, now I'm trying to put weight back on. I have to eat with I'm selected calories, protein, carb, and fat intake everyday and track everything I can go a couple of days with out doing this but after 2 days it starts to bug me. I have to make lifts that are mapped out for me or it bothers me for the rest of the day. Its crazy that I am like this because I never been like this before it all started when I started training for my 1st meet and now it just my everyday way of life. All of these obsession do not bother it or my everyday life, they do not make my training a chore they actually make me feel well disciplined and confident that one day I will a well rounded strong lifter and this way of thinking keeps me so motivated and hunger for a better and better training day.
    Last edited by Andre518; 12-13-2009 at 08:37 AM.
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  2. #27
    Squat junkie Painzer's Avatar
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    I think the 70 lb jump is too much. why not try something in between first, like 480 for a single? Then go for the 510-520. Just a thought.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  3. #28
    Addicted 2 Lifting Andre518's Avatar
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    Quote Originally Posted by Painzer View Post
    I think the 70 lb jump is too much. why not try something in between first, like 480 for a single? Then go for the 510-520. Just a thought.
    Yeah maybe I could give that try I was thinking only warming up to 450 would save energy and would help me be able to hit those last sets. I think I will try 480 then 5?? thanks for the idea Painzer.
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  4. #29
    Addicted 2 Lifting Andre518's Avatar
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    Tuesday
    Dec 15/09
    Heavy Bench

    Bench
    Bar x 20
    135 x 10
    155 x 10
    175 x 10
    185 x 10
    225 x 8
    235 x 8
    235 x 7+1

    Narrow Grip Bench
    155 x 5
    175 x 5
    205 x 8
    205 x 8

    Incline Bench
    135 x 5
    155 x 5
    190 x 8
    190 x 7

    Machine Fly's
    90 x 25
    90 x 25
    80 x 21
    80 x 20
    80 x 21

    Tri Extension

    50 x 25
    50 x 25
    50 x 25
    50 x 25
    50 x 25

    Abdominal Crunch
    95 x 25
    95 x 16
    95 x 16
    95 x 11
    95 x 11

    Body Weight Chin Ups
    BW x 1 (s)
    BW x 1 (s)
    BW x 1 (s)
    BW x 1 (c)
    BW x 1 (c)

    Assisted Chin Ups
    55 x 5 (s)
    55 x 4 (s)
    55 x 2 (s)

    (s)= Up to Sternum
    (c)= Up to Chin


    Light Work @ Home

    Push Ups
    20
    20
    20

    Hammer Curls
    30 x 15
    30 x 15
    30 x 15

    Stability Ball Crunches
    30
    30
    30

    Hand Grips
    50 x 50
    100 X 40
    150 x 15
    100 x 15 (Reverse Grip)
    150 x 8 (Reverse Grip)

    Had a great workout today. After reading Leave Lat Pull-Down Land and Build A Bigger Back by Craig Weller last night I decided to work on my chin ups and pull ups to help better develop my back. When ever I use to do either of them I would only pull myself up to my chin today after doing my best to pull myself up to my sternum and lower myself slowly I see a huge difference. I plan to work on my pulls for the rest of my 12 week program then try the workout that Craig has outlined on the site.
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  5. #30
    Senior Member
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    Wow.....I wouldn't remember half of that stuff to jot down on here...lol

  6. #31
    Moderator joey54's Avatar
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    Doing some serious work. Keep it up.

  7. #32
    WBB Team Captain Coke's Avatar
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    Ridiculous volume dude.

  8. #33
    Addicted 2 Lifting Andre518's Avatar
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    Thanks joey I'm really determined and focused on putting on some serious strength in 2010 so I want to get a little head start now.

    Coca I know high volume is a big change from the way I usually train but I'm adapting well and really can start to see a difference in my form on the 3 big lifts.
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  9. #34
    Addicted 2 Lifting Andre518's Avatar
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    Thursday
    Dec 17/09
    Light Bench

    Bench Press
    Bar x 30
    135 x 10
    155 x 10
    175 x 10
    185 x 10
    185 x 10

    Push downs
    60 x 12
    40 x 15
    40 x 12
    40 x 12
    40 x 12

    Reverse Curls
    50+bar x 10
    50+bar x 10
    50+bar x 10
    50+bar x 10
    50+bar x 7

    Abdominal
    120 x 25
    120 x 20
    120 x 18
    120 x 18
    120 x 15

    Assisted Chin Ups
    (all chin ups were up to sternum and slowly lowered.)
    55 x 6
    55 x 4
    70 x 4
    85 x 5
    85 x 4


    Light work @ Home

    Concentration Curls
    30 x 15
    30 x 15
    30 x 15

    Planks
    5 x Fail

    Hand Grips
    50 x 50
    100 x 45
    150 x 30

    Today I skipped out on dips and push ups my shoulder felt like that could use a break from them. Other than that not a bad light day feel the my grip starting to get a little stronger on the heavy grippers.
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  10. #35
    Addicted 2 Lifting Andre518's Avatar
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    Saturday
    Dec 19/09
    Deadlift

    Deadlift

    205 x 5
    250 x 5
    300 x 3
    350 x 3
    400 x 3
    460 x 3
    460 x 3
    460 x 2+1<-----(Grip started to really go had to reset took a few seconds)

    Speed Deadlift
    (3x3)
    390 x 3
    390 x 3
    390 x 3

    Power Shrugs (3x5)
    300 x 5
    330 x 5
    330 x 5

    Straight Leg Deadlift (3x5)
    275 x 5
    275 x 5
    275 x 5

    Bent Over Rows (3x5)
    185 x 5
    185 x 5
    185 x 5

    Arch Back Good Mornings
    (3x5)
    185 x 5
    185 x 5
    185 x 5

    Underhand Lat Pulldowns (3x5)
    180 x 5
    180 x 5
    180 x 5

    Today due to at tight schedule I decided to only deadlift instead of doing both my deadlifting and squatting. It was nice that I actually made all my lifts today except for the rest I had to make on my last rep of my work set @ 460. Today was my first time ever doing power shrugs before I left for the gym I checked on youtube on how to do them. I didn't think I really did them correctly until a little while ago when I started to really feel my shoulders and traps feeling really soar. I did have to use wrist straps on them because my grip was pretty much shot when I got to shrugs. Today was the first time that I truly figured out how to use wrist straps before the actually made holding the bar seem more difficult. All in all a good day and as long as I am not snowed in tomorrow I will go and do my squatting.
    Last edited by Andre518; 12-19-2009 at 10:25 PM.
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  11. #36
    Addicted 2 Lifting Andre518's Avatar
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    Tuesday
    Dec 22/09
    Heavy Bench

    Bench
    Bar x 30
    135 x 10
    155 x 10
    175 x 10
    185 x 10
    225 x 5
    245 x 5
    245 x 5

    Narrow Grip Bench
    175 x 5
    185 x 5
    215 x 5
    215 x 5

    Incline Bench
    155 x 5
    175 x 5
    200 x 5
    200 x 5

    Machine Fly's
    90 x 25
    90 x 25
    90 x 25
    90 x 20
    90 x 20

    Tate Press
    35 x 10
    35 x 10
    35 x 10
    35 x 10
    35 x 10

    Abdominal Crunch
    95 x 25
    95 x 25
    95 x 25
    95 x 21
    95 x 16

    Body Weight Chin Ups

    1(s)
    1(c)
    1(c)
    1(c)
    1(c)

    Assist Chin Ups
    55 x 4(s)
    55 x 2(s)
    55 X 2(s)

    (s)= up to sternum
    (c)= up to chin

    I felt really strong on the bench today everything seem to go up with ease. My chin ups felt really off today but at least I got some in. Due to all the running around I have to do I was unable to get my light work at home done after the holidays I will be able to get them back in. I hope to get last Sunday's squatting in tomorrow I hate to miss a session but things get really hectic this time a year so I'm just trying my best to get in what I can.
    Last edited by Andre518; 12-22-2009 at 12:07 PM.
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  12. #37
    Addicted 2 Lifting Andre518's Avatar
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    Wednesday
    Dec 23/09
    Squat

    Squat
    Bar x 25
    135 x 10
    185 x 5
    225 x 5
    255 x 5
    275 x 5
    305 x 5
    320 x 5
    320 x 5

    Today was a really quick day. I had to get in last Sundays training so I stopped by the gym in the middle of my christmas shopping and did my work load with no assist work. Hey something is better than nothing.
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  13. #38
    WBB Team Captain Coke's Avatar
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    Working with some nice numbers in here man.

  14. #39
    Addicted 2 Lifting Andre518's Avatar
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    Thanks CoCoa Im really rtying right now with the holidays its been a little difficult to into the gym but I have made every work out so far even if they are not on the regular scheduled day I have still gotten them in.
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  15. #40
    Moderator joey54's Avatar
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    Way not to make excuses and put in some work.

  16. #41
    Addicted 2 Lifting Andre518's Avatar
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    It has been a few training days since I last updated my log so here are my last three lifting days.

    Thursday
    Dec 24/09
    Light Bench

    Bench
    Bar x 25
    135 x 10
    155 x 10
    175 x 10
    185 x 10
    185 x 10

    Push Downs
    50 x 10
    50 x 10
    50 x 10
    50 x 10
    50 x 10

    Reverse Curls
    50+Bar x 10
    50+Bar x 10
    50+Bar x 10
    50+Bar x 10
    50+Bar x 10

    Abdominal Machine

    120 x 25
    120 x 25
    120 x 21
    120 x 21
    120 x 21

    Assisted Chin Up
    55 x 5
    55 x 3
    85 x 5
    85 x 5
    85 x 5



    Saturday
    Dec 26/09
    Deadlift

    Deadlift
    200 x 5
    250 x 5
    300 x 3
    350 x 3
    400 x 3
    450 x 3
    490 x 1<-----(Upset this set was suppose to be 1x2 but only had 1 in me)


    Speed Deadlift
    420 x 3
    420 x 3
    420 x 3

    Power Shrugs
    360 x 5
    360 x 5
    360 x 5

    Straight Leg DL(w/ Fat Grips)
    155 x 5
    155 x 5
    185 x 5

    Bent Over Rows
    200 x 5
    200 x 5
    200 x 5

    Arch Back Good Mornings
    185 x 5
    185 x 5
    185 x 5

    Underhand Lat Pull Downs (Fat Grips)
    185 x 5
    185 x 5
    185 x 5

    Saturday was not too bad of a training day. Was mad that I did not hit 490 for 2 makes me feel like I'm starting lose strength on my deadlift. I was really happy to use my Fat Grips that I got for Christmas. I tried to do 225 for my str8 leg DL but no go, I do feel like I went to light with 155 seeing that I still got 185 for 5 afterward but I really like them and look forward to using the Fat Grips on my bench day.


    Sunday
    Dec 27/09
    Squat

    Squat
    Bar x 25
    135 x 5
    185 x 5
    225 x 5
    255 x 5
    275 x 5
    305 x 5
    320 x 5
    335 x 5
    335 x 5

    Leg Press
    505 x 5
    505 x 5
    505 x 5
    505 x 5
    405 x 12

    Leg Extension Machine
    120 x 10
    120 x 10
    120 x 10
    120 x 10
    120 x 10

    Laying Leg Curl
    140 x 10
    140 x 10
    140 x 10
    140 x 10
    140 x 10

    Even though 335x5 on a squat is not a super big lift for me it felt great. Squatting has always been my worst lift and now to be hitting reps like this has really helped my confidence with squatting. Today was a really great day I have never felt so strong and confident on my squats in all of my training. It feels great and I can not wait to put my weight on my back and squat it!!!
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  17. #42
    Addicted 2 Lifting Andre518's Avatar
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    Tuesday
    Dec 29/09
    Heavy Bench

    Bench
    Bar x 30
    135 x 10
    155 x 10
    175 x 10
    185 x 10
    225 x 5
    245 x 5
    255 x 5
    255 x 5

    Narrow Grip Bench
    175 x 5
    200 x 5
    225 x 5
    225 x 5

    Incline Bench
    175 x 5
    195 x 5
    210 x 8
    210 x 6

    Machine Flys
    90 x 20
    90 x 15
    80 x 15
    80 x 15
    70 x 20
    70 x 20

    Tri Machine
    30 x 25
    40 x 20
    40 x 16
    40 x 15
    40 x 15

    Abdominal Machine
    50 x 20
    50 x 15
    40 x 20
    40 x 20
    40 x 20

    Body Weight Chin Ups
    1 (c)
    1 (c)
    1 (c)
    1 (c)
    1 (c)


    Assist Chin Ups
    28 x 2
    58 x 5
    58 x 3


    Today was a good day I went to Golds instead of Planet Fitness today and noticed that the Cybex machines feel heavier than the Hammer Strength machine.
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  18. #43
    Team Chesticles! Unholy's Avatar
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    Sick workouts!

    I want to get into 100% Raw powerlifting as well.

    When is your next meet going to be? Or is that still in the works.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  19. #44
    Addicted 2 Lifting Andre518's Avatar
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    As far as a 100% RAW meet not too sure yet. On 1/16/10 Im doing a local unsanctioned Push Pull meet.
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  20. #45
    Addicted 2 Lifting Andre518's Avatar
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    Thursday
    Dec 31/09
    Light Bench

    Bench
    Bar x 30 (Fat Gripz)
    135 x 10 (Fat Gripz)
    155 x 10 (Fat Gripz)
    175 x 10 (Fat Gripz)
    185 x 10 (Fat Gripz)
    185 x 10 (Fat Gripz)

    Light Bench
    Bar x 10 (EFS Pro Mini Bands)
    90 x 5 (EFS Pro Mini Bands)
    135 x 5 (EFS Pro Mini Bands)
    155 x 5 (EFS Pro Mini Bands)
    135 x 5 (EFS Pro Mini Bands + Fat Gripz)

    Push Downs
    50 x 15
    50 x 12
    50 x 10
    50 x 10
    50 x 10

    Reverse Curls
    50+Bar x 10
    50+Bar x 10
    50+Bar x 10
    50+Bar x 7
    50+Bar x 7

    Abdominal Crunch Machine
    95 x 25
    95 x 25
    95 x 20
    95 x 25
    95 x 20

    Assisted Chin Ups
    55 x 5
    55 x 3
    85 x 5
    85 x 4
    85 x 4

    Today was a really fun workout. I got to use my Fat Grips and my Mini Bands for the first time ever on my bench. I really like the feel of the bands and the Fat Grips used at the same time I plan to use this type of set up on my light benches from here on out.
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  21. #46
    Addicted 2 Lifting Andre518's Avatar
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    Friday
    Jan 01/10
    Squat at Cutting Edge Sport Sciences Gym

    Squat
    Bar x 25
    135 x 10
    185 x 5
    225 x 5
    255 x 5
    275 x 5
    305 x 5
    320 x 5
    335 x 5
    335 x 5

    10lb Sledge Hammer On 270lb Tire
    Right Side x 25
    Left Side x 25

    10lb Sledge Hammer On 270lb Tire Over Head Chopping
    Right Side x 25
    Left Side x 25

    Reverse Hyper
    Body(leg) Weight x 10
    20 x 6
    20 x 6
    20 x 6

    Atlas Ball
    167 x 1


    Tonight was really cool. Back at my first meet I meet a guy named Dyke Naughton, who has his own PL gym and invited me to come check his gym and train with him and some of the guys there. So tonight I go to go and this was my 1st time ever lifting in a real PL gym. This place was great. I had a lot of fun and got to try out some different things I have never tried before. I learned tonight that the Atlas balls really hit your core. I plan to go back hopefully a few times a month!
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  22. #47
    Addicted 2 Lifting Andre518's Avatar
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    Sunday
    Jan 04/10
    Deadlift


    Today was the first time that I had to miss a training day due to the weather. Not a good way to start my day or my New Year.
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  23. #48
    Moderator joey54's Avatar
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    You will figure thoese deadlifts out soon enough. Keep up the good work.

  24. #49
    Addicted 2 Lifting Andre518's Avatar
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    Tuesday
    Jan 5/10
    Heavy Bench

    Bench
    Bar x 30
    135 x 10
    155 x 10
    175 x 10
    185 x 5
    225 x 5
    245 x 5
    260 x 5
    270 x 3
    270 x 3

    Narrow Grip Bench
    200 x 5
    220 x 5
    235 x 5
    235 x 3

    Incline Bench

    200 x 5
    210 x 5
    220 x 4
    220 x 3 + 2 assist

    Straight Bar Press Downs

    60 x 10
    85 x 10
    85 x 10
    85 x 10
    70 x 10

    Machine Fly's
    90 x 25
    90 x 25
    90 x 25
    90 x 25
    90 x 25

    Abdominal Crunches

    95 x 25
    95 x 25
    95 x 25
    95 x 20
    95 x 20

    Body Weight Chin Ups

    1(c)
    1(c)
    1(c)
    1(c)
    1(c)
    (c)= to chin

    This was a really good work out even though on my bench I was suppose to get 270 for 2 sets of 5, Narrow G/B 235 for 2 sets of 5, and Incline B 220 for 2 sets of 5 I think I did to many reps at the beginning of my benching to get to my last 2 work sets. I am thinking of doing 5's and 3's instead of 10's and 5's on my next bench day and see how that goes. I hit a reps PR on the machine flys today 90 x 5 x25 nothing to impressive but a little PR none the less. One thing I do not like is that it seems like my chin ups are not improving at all.
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  25. #50
    Addicted 2 Lifting Andre518's Avatar
    Join Date
    Oct 2008
    Location
    East Greenbush NY
    Posts
    389
    Quote Originally Posted by joey54 View Post
    You will figure thoese deadlifts out soon enough. Keep up the good work.
    Thanks Joey! I can not tell how much a missed lift day or an actual lift in training bugs the crap out of me for days.
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

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