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Thread: Sam's Journal

  1. #251
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    Quote Originally Posted by t gale View Post
    You did awesome man. raw strength is definetly rising. sorry if I pushed a button, just trying to motivate you a little. great job though buddy.
    Thanks Tim. Don't be sorry it all, it was exactly what I needed. It's rare that something will get to me, nice find! haha. You did great motivating me and do on a regular basis expecially that you're in my weight class now.

    Quote Originally Posted by DGabe24 View Post
    Nice work with the chains man, I think they're gonna be great for your raw strength. Lookin forward to seeing some huge numbers later on, especially with all this raw strength increasing lately.

    Ive had some crazy workouts lately, not a HUGE fan of volume but I talked with my coach and there's a method to the madness. One more week of it, and then I will be doing lower volume, more powerlifting, and more cardio.

    Curious to see how things work out. Whether he has me bench on Monday night or not, maybe I'll come to Philly with you guys just to help change plates and spot. Been too long man, feel so .. outta the loop lol
    Thanks Dave, I think they'll help alot. I'm going to stick with straight weight on the full range motion stuff, then hit the chains on the boards 2&3. From talking to you it seems like you have everything figured out. If you can control that crazy appetiete of yours you'll be ripped up in no time. It would be great to have you come back and bench with us just let me know whenever you want to come.

    Quote Originally Posted by Barbaccio View Post
    Your bench is definitely headed in the right direction man. You're looking thicker and stronger every week now that you've stop starving yourself. Glad to see Tim push you last night. It was nice to see you get a little fired up. Chains were rough but you looked strong. I think we're all beat to **** today. Nice job!
    Haha I'm on the carbs now brah! Last night was fun switching it up, but I need to get back on track next week. I don't know about everyone else but I'm still sore.

    Quote Originally Posted by MikeSki View Post
    Tone is right you are getting thicher and stronger ALL around.
    For not knowning what to do on chains you really did great.
    Thanks Mike, didn't do so bad yourself! I see a 600 bench in your future for sure.
    Last edited by sambone; 05-26-2010 at 10:12 AM.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  2. #252
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    5-26-10

    Raw Squat
    135x5
    225x5
    315x2
    375x3x5
    375x4 (partner had to catch me on the 4th)
    375x5 <regrouped my thoughts and grinded these out. Toughest squats I've done in a loonnnngg time.

    Leg Press
    1ppsx10
    2x10
    3x10
    4x10
    5x10
    6x10
    7x10
    8x10

    Prowler (alternating High&Low handles each pass)
    High HandlesX40feet
    Low HandlesX40feet
    Add 90lbs.
    High HandlesX5X40feet
    Low HandlesX5X40feet

    That was it for today. Lower back go really tight so I didn't pull after the Squats. Today was the first time I've hit 375 for 5, so PR's for every set there after.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  3. #253
    Got Intensity? DGabe24's Avatar
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    Nice workout stud
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  4. #254
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    lol...great effort dude.

  5. #255
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    Great job yesterday.
    JERSEY IRON MEMBER
    BENCH ONLY

    BEST BENCHES PRE INJURY(JUNE 12)
    780@242 MP
    820@275 MP

    BEST BENCHES POST INJURY
    745@275 SP

  6. #256
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    Quote Originally Posted by DGabe24 View Post
    Nice workout stud
    Thanks Dave. Keeping the volume low in the raw squat day.

    Quote Originally Posted by CoCoa View Post
    lol...great effort dude.
    Thanks Coke. I thought I was gonna pass out under the bar. Feels good to have faith in your partners.

    Quote Originally Posted by t gale View Post
    Great job yesterday.
    Thanks Tim you too. Your raw strength is always mind blowing.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  7. #257
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    5-27-10

    Shoulder warm ups (various band movements)

    Military Press
    BarXalot
    95x3
    120x3
    145x3
    155x5

    Incline Press
    BarXafew
    135x5
    185x5
    205x3
    225x3
    245x2
    225x2x3
    235x2x3

    Side DB Raises
    25x5x12

    Dips
    BWx10
    +30lb Chain
    8
    40lb chain (total)
    7
    7
    7

    CG Underhand Cable Rows
    70x12
    80x12
    90x12
    100x10
    110x2x10

    Hammer Curls
    40x3x10

    EZ Bar Curls
    60x12
    70x3x12

    DB Rows
    85x2x15

    FRIED!!!! Really pushed today everyone left after the dips and I got into a zone. I think it's better when I train with someone because I tend to get carried away. Really looking forward to my deload week after tuesday. I'll be taking a full week off and then coming back into a light week due to LASIK eye surgery :-)

    It's been a dream of mine to get rid of these contact/glasses and all around terrible terrible eye sight, ever since I took my mom to get her eyes done 7 years ago. I saw her results and couldn't wait. I finally got cleared by my Doctor to go ahead and get the procedure done on Wednesday June 2nd. So if anyone has any tips on how long they stayed away from lifting and other activities or any advice to a better more efficient recovery please post them.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  8. #258
    WBB Team Captain Coke's Avatar
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    Good luck with the LASIK eye surgery man, I've been considering getting that procedure done as well.

  9. #259
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    First off, nice workout man. The military press and incline presses are gonna have a lot of nice carry over to your bench. The only thing I'd say is to make sure your grip never goes too way, really puts a lot of stress on your shoulders and I know your shoulder tends to act up once in a while so just be careful with them.

    Second, that's great news man. Really happy for you especially if it's something you've been waiting that many years for! Lasik + deload, you're futures looking pretty promising haha, maybe some taco bell?!
    Last edited by DGabe24; 05-28-2010 at 07:05 PM.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  10. #260
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    Quote Originally Posted by CoCoa View Post
    Good luck with the LASIK eye surgery man, I've been considering getting that procedure done as well.
    Thanks Coke, it's a simple procedure but I'm never relaxed about surgery. I'll be sure to post my results/experience.

    Quote Originally Posted by DGabe24 View Post
    First off, nice workout man. The military press and incline presses are gonna have a lot of nice carry over to your bench. The only thing I'd say is to make sure your grip never goes too way, really puts a lot of stress on your shoulders and I know your shoulder tends to act up once in a while so just be careful with them.

    Second, that's great news man. Really happy for you especially if it's something you've been waiting that many years for! Lasik + deload, you're futures looking pretty promising haha, maybe some taco bell?!
    Thanks Dave. I can't wait for it to be done and over with but I'm really excited to have "normal" eyes. I'm hoping they will. On the militaries I never go wider the ring finger on the rings, and for inclines I do the same sometimes pinky on the rings. Good looking out though. Surprisingly my shoulders have been holding up great. I worked my way into the shoulder workouts slowly and now they're used to taking a beating. No way, I'm staying far far far away from Taco Bell. If not I might relapse and you'll hear about the guy they found dead covered in hundreds of 5 layer burritos.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  11. #261
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    5-29-10

    Safety Bar Box Squat W/ Foam Cube (raw) w/Heavy Blue&Green Bands
    Blue
    BarX5
    Blue&Green
    Barx5
    155x3
    205x2
    245x4x2
    295x1

    Reverse Band Conventional Deadlfts (blueband)
    135x3
    225x3
    315x3
    405x2
    495x1
    585x1
    635x1
    685x0 (missed just above the knees)

    CG Cable Rows
    150x2x12
    170x12

    Sled 40yrds taking half steps
    90lbsx1pass
    135x2passes

    45lbs plate pinches (40yrds)
    1pass

    That was it for today. Did alot of different stuff. The foam box was BRUTAL. Really happy with what I did though. Loving the reverse band deadlifts and the all around awesome push today.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  12. #262
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    So it looks like I'll be taking off more time then originally expected. I talked to a few guys in the sport that have experiance with LASIKS and they suggest 2 full weeks off then come back LIGHT on the 3rd&4th week. Soo that's the plan. I'm bored as all hell, I can't even get in the yard to do work. It's been nothing but eating and playing video games.

    On a positive note everything went great with the LASIKS and I'm already seeing 20/15 just gotta wait untill the flap on the eye is healed before I can get back to the normal lifting.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  13. #263
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    6-12-10

    Raw Box Squat w/heavy blue bands
    Barx5
    135x5
    185x3
    225x4x2
    225x3
    225x5

    DB Rows
    90x5x10

    Seated facepulls
    3x12

    Reverse band conv. deadlifts Blue band
    315x2x3
    405x2x3
    495x1
    545x1

    That was it for saturday. First day back after the lasiks, so I kept it really light and will up the weight next week then get back to the normal swing of things after that. I was just so bored I had to go do alittle something. Bench night tonight should be a good time.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  14. #264
    WBB Team Captain Coke's Avatar
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    Glad to see you back at it, no doubt you were a little anxious to keep this thing moving.

  15. #265
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    Quote Originally Posted by CoCoa View Post
    Glad to see you back at it, no doubt you were a little anxious to keep this thing moving.
    Thanks Coke, it was more like extremely anxious.

    6-14-10
    Bench
    BarXalot
    135x8
    185x5
    225x5x5

    Lateral Raises
    25x3x12

    Shrugs
    225x12
    315x3x12

    CG Cable Rows
    135x3x12

    Pushdowns
    115x3x12

    Kept it light again blah. One more week and I'll get back to the heavier stuff. My eyes are feeling close to normal now so I should be good to get back at it next week, but will still take caution as the weights go up.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  16. #266
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    6-23-10
    Raw Squat
    135x2x5
    225x5
    315x5x5

    Leg Press
    4ppsX10
    5ppsx10
    6ppsx10
    7ppsx10

    Deadlifts Sumo
    135x5
    225x5
    315x5
    405x4x3
    405x10

    First real day back and I felt alittle off at first but that was to be expected. After a few sets of each exercise I got my groove back. Looking forward to getting back to "normal".
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  17. #267
    WBB Team Captain Coke's Avatar
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    Good job, this really puts you on the mark.

  18. #268
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    6-24-10
    Military Press
    BarXalot
    95x10
    115x5
    135x5x5

    DB Incline Bench
    50x10
    70x2x10
    70x2x8
    70x7

    Skullcrushers
    80x10
    90x2x10
    90x9

    Push downs
    60x10
    70x10
    85x10
    90x10
    100x10

    Hammer Curls
    45x3x10

    EZ Bar Curls
    80x3x10

    CG Cable Rows
    70x10
    80x2x10

    Felt pretty good today, got some volume in. That's my favorite day of the week.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  19. #269
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    Good to have yo back Sam, a good day training it felt real good too.
    Good Luck,
    Mike Ski

    Best Lifts
    Raw: 625/380/570
    Single Ply: 615/375/545

  20. #270
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    Quote Originally Posted by MikeSki View Post
    Good to have yo back Sam, a good day training it felt real good too.
    Thanks Mike, it was nice to be back and letting out some pent up energy.

    6-26-10
    Squat w/ Heavy Red Bands(metal briefs)
    BarXafew
    145x3
    235x3
    325x3x2
    375x6x2

    Deadlift.... This was a mess. I tried my old Boss suit (straps down) on at first and it was WAY to small for me to pull in. So I put my New Boss suit on (straps down) and just couldn't get used to it. It'll be a few more weeks before I'm pulling right in it. I was missing what I can pull raw haha. Just couldn't get my hips under and chest up.
    135x3
    225x3
    315x3
    405x3
    495x2x1
    545x2x0

    Core Cable Pull downs
    90x5x12

    That was it. My back was feeling like **** towards the end and 2 days later isn't feeling any better. I had to more my gf's sister out of her apartment both saturday after lifting and sunday. So much for recovery.....
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  21. #271
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    lets bring some bathtubs to the gym and get ice baths bro
    dynamo club powerlifting

  22. #272
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    Quote Originally Posted by akwcu View Post
    lets bring some bathtubs to the gym and get ice baths bro
    Hell yeah dude. Ice baths immediately following ME squat day would be ideal.

    6-29-10
    Shoulder warm ups w/bands

    Bench Raw w/doubled purple minis
    BarXalot
    135x5
    185x5
    205x3x3
    Shirt on
    3board
    315x3
    365x2x3
    405x3
    425x2
    2board
    385x1

    Banded Pushdowns
    3x20

    Seated Shoulder Press
    95x3x10
    115x8

    Fun night. First time back in the shirt since my meet in February and I have to say I've missed it. Everyone looked great tonight and was on point.
    Last edited by sambone; 06-30-2010 at 09:02 AM.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  23. #273
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    6-30-10
    Squat Raw
    135x2x5
    225x5
    315x3
    365x2x3
    380x3
    400x2

    Deadlifts Standing on a 4" Block
    225x5
    275x5
    365x5
    405x3x3

    Prowler(5 total passes, 1pass=15yrds there(high handles) and 15yrds back(low handles))
    +90lbs
    +140lbsX4

    Good day, feeling beat as hell. Weight is down to 222.5 as of the last 2 days. It must have to do with the recent heat wave. So I've added a few extra calories to my breakfast and post workout shake. Prowler kicked my ass, out of commission for the night.
    __________________
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  24. #274
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    Hey really nice job today. hitting some big numbers buddy.
    p.s. i like the idea of ice bath after heavy squat. sounds pretty smart to get all the swelling out.
    JERSEY IRON MEMBER
    BENCH ONLY

    BEST BENCHES PRE INJURY(JUNE 12)
    780@242 MP
    820@275 MP

    BEST BENCHES POST INJURY
    745@275 SP

  25. #275
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    Sam!
    You did awesome!!
    Your raw squats are getting up there, today was a head game for you on the 400 but I wanted you to see that you got it in you and more.
    Your strength on the prowler really amazes me I just couldn't keep up with these old man hip.

    Keep up on the raw work you are looking better than ever.
    Good Luck,
    Mike Ski

    Best Lifts
    Raw: 625/380/570
    Single Ply: 615/375/545

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