Page 2 of 8 FirstFirst 1234 ... LastLast
Results 26 to 50 of 196

Thread: The road to a 1,000lb raw total

  1. #26
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    Quote Originally Posted by Off Road View Post
    Nice Db Row number. Also, congrats on the Squat PR.
    Thanks for dropping in!

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  2. #27
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    Week 3, Day 3 HCT workout

    deadlift
    135x6
    185x6
    225x6
    275x6
    315x6
    315x2x3

    leg press
    200x6
    290x6
    380x6
    470x6
    560x6
    560x2x3

    calf press on leg press
    200x6
    290x6
    380x6
    560x6

    barbell curl
    45x6
    55x6
    65x6
    75x6
    75x2x3

    roman chair
    BW x 15x4

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  3. #28
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    Back to it after a much needed vacation.

    Good Mornings
    barx10x2
    95x6
    115x6
    135x6
    160x6
    160x2x3

    Med ball woodchops
    15lbx25x2

    Leg press ss/ calf press
    270x6
    360x6
    450x6
    540x6

    Plate laoded preacher curl
    25x10
    50x6
    60x6
    60x2x3

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  4. #29
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    Wednesday's Workout
    still trying to recover an get back into the routine after vacation, numbers are down a little but I am going to ease back in, before really turning up the heat towards the end of August.

    pull-up
    BW-90x5x2
    BW-70 x 3
    BW-80 x 6
    BW-80 x 2x3

    barbell row
    135x6
    155x6
    175x6
    205x6
    205x2x3

    flat bench press
    barx8x3
    135x6
    155x6
    185x6
    195x6
    195x2x3

    seated dumbbell press
    40x6
    45x6
    50x6
    50x2x3

    decline crunches
    BWx25x4

    overhead DB extension
    45x15
    65x10x3

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  5. #30
    Senior Member ELmx479's Avatar
    Join Date
    Oct 2008
    Posts
    1,746
    Nice work! Impressive rowing. What style of rows do you use?

  6. #31
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,884
    I agree, nice rowing numbers. You have a strong back.
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  7. #32
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    Quote Originally Posted by ELmx479 View Post
    Nice work! Impressive rowing. What style of rows do you use?
    Thanks! I rotate a pronated, supinated and mixed grip. When I use pronanted I use staps at the heavy weight, these were completed witha supinated grip (no straps).

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  8. #33
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    Quote Originally Posted by Off Road View Post
    I agree, nice rowing numbers. You have a strong back.
    Thanks!

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  9. #34
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    Week 6 Sunday (7/18/2010)
    Squat
    barx10x2
    135x6
    185x6
    225x6
    280x3 - had to quit at three...strained hammy on second one and eventhough they were feeling strong after the third one I decided not to risk really pulling it...no glory in the gym. On a positive note at least I am overcoming my tendancy to be quad dominant.

    Smith machine calf raise
    135x10
    185x10
    205x15
    205x20x2

    Hammer curl
    both arms together: 30x6, 35x6, 40x6, 40x2x3
    sgl arm: 30x6, 35x6, 40x6, 40x2x3

    Leg Extensions
    160x6
    180x6
    220x6
    280x6
    280x2x3

    Was supposed to do RDL's but passed on them so as not to further agrivate hammy, subsituted jammers for them. Not really a great sub..but they do help build explosive strength.

    Ground based jammers
    both arms together: 35x6, 40x6, 45x6
    sgl arm: 25x6, 35x6, 45x6

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  10. #35
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,884
    I hope the hamstring clears up quickly. Those can take a while though.
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  11. #36
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    rack chin
    BWx6x3
    BWx2x3

    low pulley row (handles)
    150x6
    165x6
    180x6
    180x2x3

    dumbbell bench press
    55x6
    65x6
    75x6
    75x2x3

    HS shoulder press
    45x6
    70x6
    90x6
    115x6
    115x2x3

    cable triceps extension (rope)
    60x6
    75x6
    90x6
    90x2x3

    sprinter crunch
    BWx25x4

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  12. #37
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    Quote Originally Posted by Off Road View Post
    I hope the hamstring clears up quickly. Those can take a while though.
    Thanks...I don't think it is too major I will rest it this week and test it again Sunday...

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  13. #38
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    Quote Originally Posted by Off Road View Post
    Nice Db Row number. Also, congrats on the Squat PR.
    Thanks for the kind words...

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  14. #39
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    OK so I was super stressed out last week with work and crazy busy, so I did train just didn't post, nothing super impressive anyway. Went backpacking this weekend +/- 17 miles in 95 degree heat (translation: NUTS)

    Chin ups
    BWx6x2
    BWx2x3 still need a little help on the chin ups but I have gotten much better at these. I can usually knock out 4-5 of the first set by myself and 3 of the second set. The 3 by 2's usually the first one goes up w/out assistance but I need a little push on the second one.

    1-arm DB Row
    backed off about 10 lbs on these as I am still a little tight through the back from backpacking this weekend.
    80x6
    90x6
    100x6
    100x2x3

    Incline BP
    barx8x3
    95x6
    115x6
    145x6 10 lb improvement from Week 1
    145x2x3

    Standing Overhead BB Press
    barx6
    65x6
    75x6
    85x6 5 lb improvement from Week 1
    85x2x3

    EZ bar CG press
    105x6
    115x6
    125x6
    150x6 15 lb improvement from Week 1
    150x2x3

    This will be the last week for HCT as I will switch back to the westside template for the next 8 weeks and start training for SPF Worlds in October. After 7 weeks of HCT I have seen some definite improvement, this looks like a great program for off comp cycles.
    Last edited by NUCadet97; 07-29-2010 at 05:54 AM.

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  15. #40
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    Week 7 Wednesday

    Deadlift
    135x5x2
    225x3
    275x2
    315x2
    365x1

    Leg press ss/ calf press
    290x6
    380x6
    470x6
    610x6 50 lb improvement from week 3
    610x2x3


    BB curl
    45x6
    65x6
    80x6 5 lb improvement from week 3
    80x2x3

    Roman chair
    BWx15x4
    Last edited by NUCadet97; 07-29-2010 at 05:53 AM.

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  16. #41
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    Last workout with HCT for the next 8 weeks. Tested teh ORM on bench tonight and it made a 5lb move.

    Pullups
    BW-90x6x2
    BW-80x6
    BW-70x6
    BW-70x2x3

    Bench
    barx8x3
    135x5x2
    185x5
    205x3
    215x1
    225x1
    240x1 PR 5 lb improvement over week 1

    BB Row
    135x6
    185x6
    200x6
    215x6 30 lb improvement over week 1
    215x2x3

    Seated DB press
    40x6
    45x6
    55x6 5 lb improvement over week 1
    55x2x3

    Overhead DB extensions
    65x6
    75x6
    90x6
    90x2x3
    *probably overestimated this by about 5 lbs since the clusters where pretty crappy on form

    Plank
    BWx50sec
    BWx30secx3
    BWx20 sec

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  17. #42
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,884
    Nice job on the HCT-12 routine. How do you think the routine worked for you?
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  18. #43
    Always listening & learnin lil' power's Avatar
    Join Date
    May 2008
    Location
    Knoxville, TN
    Posts
    1,090
    Quote Originally Posted by Off Road View Post
    Nice job on the HCT-12 routine. How do you think the routine worked for you?
    yea girl, curious here too...what did you think of the routine...where you losing/gaining/maint diet wise? I know you were hiking a lot too.

    I definitely see 1000# total for Worlds in Oct here!
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro

  19. #44
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    Quote Originally Posted by Off Road View Post
    Nice job on the HCT-12 routine. How do you think the routine worked for you?
    Thanks...for an off season program I liked it...never felt too beat up except for the elbows. Although I didn't make huge gains on the big 3 lifts some of hte auxillary lifts made an improvement. Overall i like the program and will probably go back to it as an off season routine.

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  20. #45
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    Quote Originally Posted by lil' power View Post
    yea girl, curious here too...what did you think of the routine...where you losing/gaining/maint diet wise? I know you were hiking a lot too.

    I definitely see 1000# total for Worlds in Oct here!
    Well I made gains so that is good and it gave me a chance to work volume a bit so all in all it served its purpose. Diet wise I was just maintaining, which is what I will do for World's I have made my elite at 181 now it is time to not worry about weight and just worry about totals and elite at 198 wouldn't be bad either. My body seems to like 190 regardless of what I do.

    I plan on continuing the hikes once a month or so, but that's just for fun.

    Thanx for the kind words...I am aiming for 1000# at Worlds but realistically think it will happen at next years nationals. Keep training hard I am still checking in on ya and look forward to October!

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  21. #46
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    Sunday's Workout

    Reverse band squat
    135x5
    225x5
    275x5
    315x3 *add light band
    335x3
    365x2


    Rear delt xover
    15x15x4

    DB shrugs
    75x20
    85x20
    95x20

    Decline sit up
    20x3

    DB obliques
    35x20x3

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  22. #47
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    Monday's Workout

    Speed bench (minis)
    barx8x3
    115x3x3 (narrow)
    115x3x3 (wide)
    115x3x3 (comp)

    DB Incline press
    45x15
    50x15x2

    Hammer curls
    40x10
    45x10x2

    DB tricep extension
    75x10x3

    HS high row
    70x10x2
    90x10

    Skull crushers
    95x10x2
    105x5

    Pull ups
    BW-70x5x2
    BW-80x5x3

    Really pushed the pace during this workout and supersetted most movements. Got the workout in in just around 1.5 hours with three people.

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  23. #48
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    Wednesday DE LOWER 8/4/10
    Speed minis box squats (12")
    95x2x2
    115x2x2
    135x2x2
    165x2x1

    Speed pulls (conv/sumo)
    185x1x2
    205x1x2
    215x1x2
    225x1x2
    245x1x2
    265x1x2 conventional fast...sumo slow

    Pulldown abs ss/ back extensions
    50x25x3 (abs)
    25platex25x3 (back)

    GHR (swiss ball)
    BWx25x3

    BB glute bridges
    95x10
    115x10
    135x10

    Calf press
    tried a new variation on standing calf raise to make them more like a donkey..hmm not so great.

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  24. #49
    Senior Member NUCadet97's Avatar
    Join Date
    Nov 2008
    Location
    the city that glows
    Posts
    682
    Thursday ME UPPER
    The end of a hectic week at the office resulted in nuclear day at office today, was in an absolutely foul mood that carried over into the gym since I had already put in 10 hrs and was going to have to go back in... Although I was distracted and pissed most of the workout I thought it was going worse than it did. Hadn't done floor press in a while and thought it was going backwards...not the case.

    Floor Press
    barx8x3
    135x5x2
    155x5
    185x5
    195x3 needed a little help on the third rep
    205x2 10 lb PR needed a little help on the second rep
    215x1 20 lb PR needed a little guidance as it drifted north and almost hit the bottom of the J hooks

    DB Rows
    100x8x3

    Rack lock outs (5 hole)
    135x5
    165x5
    175x5
    185x3
    205x5 used Mark Bell's slingshot

    Super set
    Upright Row
    75x8x3
    with
    Push press
    75x8x3
    with
    Lateral raise
    17.5x15x3
    *Shoulders ready to explode

    wrist curls ss/extension
    20x20x3

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  25. #50
    Always listening & learnin lil' power's Avatar
    Join Date
    May 2008
    Location
    Knoxville, TN
    Posts
    1,090
    Congrats on the Floorpress PR's!

    See that you switched up speed pulls with cnv and sumo too. I like doing that once in awhile.

    Speed pull with 265? What cha going pull in Oct? Wow!
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro

Similar Threads

  1. Road to a Pro total.
    By SELK in forum Member Online Journals
    Replies: 1296
    Last Post: 02-05-2011, 01:39 PM
  2. 1445 Raw Total...21 yrs old @ 213lbs
    By BloodyDeadliftr in forum Powerlifting and Strength Training
    Replies: 21
    Last Post: 12-21-2009, 10:29 AM
  3. My journey to a 1500 raw total
    By Kenny Powers in forum Member Online Journals
    Replies: 74
    Last Post: 07-08-2009, 07:35 AM
  4. Rich's Road to a 1200 PL Total
    By IZich in forum Member Online Journals
    Replies: 70
    Last Post: 10-02-2007, 08:02 PM
  5. pictures?
    By syntekz in forum General Chat
    Replies: 42
    Last Post: 09-25-2001, 05:00 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •