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

  1. #176
    Senior Member NUCadet97's Avatar
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    Monday 2/14/2011 DE UPPER

    Speed bench
    barx8x3
    135x5
    155x5
    175x5x5

    Overhead BB press
    barx10
    75x15x3

    Lat pulldowns close grip
    135x12x3

    Tricep extensions kneeling w/cable
    105x12
    120x12
    135x12

    Ab circuit
    Roman chair BWx15x3
    Ball crunch BW+10x15x3
    Crunch and hold BW+10x10x3

    Did a little GPP work with the battle ropes-3 rounds of the following
    -alternating slams (20)
    -alternating waves (20)
    -criss cross (20)
    -side slams (20)

    20 min sauna

    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. #177
    Senior Member NUCadet97's Avatar
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    Wednesday 2/16/2011 DE LOWER

    Speed squat 12"box, light band
    barx10
    95x8
    *add bands*
    95x5
    135x5
    185x3
    205x2x8

    2" deficit DL w/minis
    135x5
    185x5
    205x1
    225x1x7

    Neck work
    3 set to failure

    DB rows
    95x10x3

    Leg curls
    110x10
    80x10x3

    Ab circuit
    Roman chair BWx15x3
    Ball crunch BW+10x15x3
    Crunch and hold BW+10x10x3

    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. #178
    Senior Member NUCadet97's Avatar
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    Thursday 2/10/2011 ME UPPER

    Reverse band bench (light band)
    barx8x3
    135x5
    **add reverse bands**
    185x5
    225x3
    255x3
    265x3
    275x3
    285x3
    drop to 225 and do burnouts
    225x14
    225x13
    225x20 added slingshot triceps are jello by this point

    Bicep curls cable machine
    60x12x3

    DB shoulder press
    30x25x2

    DB overhead tricep extension
    75x12
    75x9, 65x3 triceps were fried and was starting to get lax on form so I dropped the weight
    65x12

    Neck work
    4 sets to failure

    Ab Circuit
    Roman chair BWx15x3
    Ball crunch BW+10x15x3
    Crunch and hold BW+10x10x3

    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. #179
    Always listening & learnin lil' power's Avatar
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    owweee, my triceps are burning just reading that ! How are the openers coming along? can you PM me your newest email address, thanks!
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro

  5. #180
    Senior Member NUCadet97's Avatar
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    Quote Originally Posted by lil' power View Post
    owweee, my triceps are burning just reading that ! How are the openers coming along? can you PM me your newest email address, thanks!
    Doing openers next week... Sunday DL, Wednesday Squat, Thursday bench... time to see how this training has paid off.

    Raw Elite classification in 3 weight classes

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

  6. #181
    Senior Member NUCadet97's Avatar
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    Sunday 2/20/2011 DEADLIFT OPENERS

    Deadlift
    135x5
    185x5
    225x3
    275x2
    315x1
    375x1 opener
    390x1 tied PR planning on going 400 at meet

    Shrugs on chest press
    3 platesx10
    3.5 platesx10
    4 platesx10

    Neck work
    3 sets to failure

    Leg curls seated
    90x15x4

    Pullthroughs
    120x10x3

    Ab circuit
    Roman chair BWx15x3
    Ball crunch BW+10lbsx15x3
    Crunch and hold BW+10lbsx10x3

    Raw Elite classification in 3 weight classes

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

  7. #182
    Senior Member NUCadet97's Avatar
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    Monday 2/21/2011 DE UPPER

    Speed bench w/minis
    barx8x3
    75x5
    95x5
    115x3x2
    125x3x6

    DB incline bench
    45x15x3

    Lat pulldowns xtra wide grip
    120x12x3

    Band pullaparts
    minix12x3

    Ab circuit
    Roman chair BWx15x3
    Ball crunch BWx15x3
    Crunch and hold BWx10x3

    20 min sauna

    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. #183
    Senior Member NUCadet97's Avatar
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    Wednesday 2/23/2011 SQUAT OPENERS

    Squat
    barx10
    115x5
    150x5
    200x3
    240x3
    290x2
    315x1
    335x1 opener

    Pullups
    1/2 BW x10x2

    Ab circuit
    Roman chair BWx15x3
    Ball crunch BW+10lbsx15x3
    Crunch and hold BW+10lbsx10x3

    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. #184
    Senior Member NUCadet97's Avatar
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    Thursday 2/24/2011 BENCH OPENER
    Bench
    barx8x3
    95x5
    135x5
    185x3
    205x2
    225x1 Opener
    245x1 This was a PR and I will either take my 2nd at this or 250

    Tricep pushdowns
    105x15x4

    EX bar bicep curls
    45x8x3

    Ab circuit
    Roman chair BWx15x3
    Ball crunch BW+10x15x3
    Crunch and hold BW+10x10x3

    20 min sauna

    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. #185
    Senior Member NUCadet97's Avatar
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    This weekend was one of the most awesome meets I have been to. The SPF Ironman lived up to the hype, there were big time lifts going on everywhere. Here is a brief summary of how my day went.

    On Friday I weighed in and although I didn't make the weight class I wanted (198) I decided not to try to knock off the 2 pounds I was over and potentially sacrifice strength. So I lifted at 200lbs in the 220 category.

    Squats went well getting all three attempts in
    335 opener...good
    350 10 lb PR
    365 25 lb PR
    365 got a little stalled out of the hole but I straightened up my chest and it went up.

    It was onto bench with a
    225 opener...good
    250 10 lb PR
    265 25 lb PR probably left a little on the platform this really didn't feel like a struggle

    When it came to deadlift it had already been a long day but with the sucesses on bench and sqaut all i need to get my 1000 pounds was to pull my opener. Well I did that and more going
    375 opeenr...good
    400 10 lb PR
    415 25 lb PR

    I ended with my first perfect 9/9 meet, got another elite total in SHW class, and totaled 1,045 (a 75 lb meet PR). Onward and upward!!

    Raw Elite classification in 3 weight classes

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

  11. #186
    Senior Member NUCadet97's Avatar
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    Wednesday 3/9/2011 (light work)

    GHR on core spider
    3 sets 20

    BB Row
    95x12
    115x10
    135x8
    185x6

    Wide grip lat pulldown
    135x10x4

    STDL
    115x12
    135x10
    185x8
    225x6

    Wide grip cable row
    135x12
    135x10
    150x8
    150x6

    Abs
    3 circuits

    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. #187
    Senior Member NUCadet97's Avatar
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    Thursday 3/10/2011-off cycle training going to do one more week of this style and then start a 12 week cycle to get ready for SPF Nationals

    BB shoulder press
    barx10
    75x12
    80x10
    80x8
    85x6

    Rev. DB fly on incline bench
    20x12
    22.5x10
    25x8
    32.5x6

    Behind back shrug
    135x12
    135x10
    155x8
    155x6

    Skull crushers
    65x12
    75x10
    95x8
    105x6

    Rope tricep extension
    45x12
    45x10
    60x8

    Abs
    3 circuits

    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. #188
    Senior Member NUCadet97's Avatar
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    One more week before next training cycle. OMG went ice skating Friday and now everything hurts. Took a total sprawl wipeout (thank god no video) and stretched my back in a way it did not want to go. Then who knew your adductors would get a crazy workout. Note to self: just because you could do it 20 years ago does not mean you can just pick it right up again. 10 year olds were laughing at me, little do they now I could bench them and their friends! hahahaha

    Sunday's workout
    Single leg press
    1 platex12
    1.5 platesx10
    2 platesx8
    2.5 platesx6
    3 platesx6
    This is a new piece of legend fitness equipment the gym got and my review is not great, the safety catches are awkward to operate and there is nothing to put your hands on. Also one other training partner used it and curiously we both had some tweaks on our right knee, made me wonder if there is something to the set up seems odd two separate people would have the same thing.

    Hack squat
    1.5 platesx10
    2 platesx8
    2.5 platesx6
    3 platesx6

    DB step up 12"box
    30x10
    35x8
    40x6
    45x6

    Chin up w/ green band
    I hate these and totally suck at them!!
    4 sets 10,10,9,6

    Incline DB curl
    22.5x10x3

    Hammer Curl
    35x10x3

    Abs
    3 circuits

    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. #189
    Senior Member NUCadet97's Avatar
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    Monday 3/14/2011-off cycle training

    DB incline bench
    60x12
    65x10
    70x8
    75x6

    Cable crossover
    20x10x4

    Chest dip
    1plate x10
    1.5 plates x10
    2 plates x10x2

    DB fly
    15x12
    20x12
    25x12x2

    Seated calf raise
    50x15
    70x10
    90x10

    Standing calf raise
    210x15x4

    Abs
    3 circuits

    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. #190
    Senior Member NUCadet97's Avatar
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    Wednesday 3/16/2011-off cycle training

    Straight leg DL
    115x12
    135x10
    185x8
    245x6

    Leg Curl
    80x12
    95x12x3

    BB Row
    95x12
    135x10
    185x8
    225x6

    V-neutral grip cable row
    135x12
    135x10
    150x8
    150x6

    SS w/
    Wide grip lat pulldowns
    135x10x4

    DB Row
    85x10x4

    Abs
    3 circuits

    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. #191
    Senior Member NUCadet97's Avatar
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    Thursday 3/17/2011-off cycle training

    BB shoulder press
    barx10
    75x12
    80x10
    80x8
    90x6

    DB upright row
    25x12
    27.5x10
    30x8
    37.5x6

    Rev. DB fly on incline bench
    22.5x12
    25x10
    35x8
    45x6

    Shrug
    135x12
    185x10
    225x8
    275x6

    Bench dip
    BWx10x4

    Rope tricep extension
    90x12
    105x10
    120x8

    Abs
    3 circuits

    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. #192
    Senior Member NUCadet97's Avatar
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    Sunday 3/21/2011 ME Lower Week 1 of the new training cycle for SPF nationals.

    3 min on bike, dynamic flexibility stretches, pulldown abs 30x20x3

    Box Squat 12" box
    barx10x2 normal and super wide stance
    135x8
    185x5
    205x5
    235x3x2
    275x3x2
    315x1 didn't like my wraps bailed on the second attempt
    315x2

    DB Shrugs
    95x10x5

    GHR on core spider
    3 sets of 20

    Pull throughs
    light bandx20x3

    Decline situps
    10lbsx25x2

    KB side bends
    45x15x3

    Raw Elite classification in 3 weight classes

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

  18. #193
    Senior Member NUCadet97's Avatar
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    Monday 3/21/2011 DE Upper

    Speed bench w/ 40lb chains
    barx10x2
    95x8
    *add chains*
    95x5
    205x5
    115x3
    160x3x6

    Incline DB bench
    75x6
    75x8
    75x7
    65x16 rest 10 sec 65x3

    1-arm floor press
    barx8
    barx10x2

    Lat pulldown
    135x10x3

    Facepulls
    90x15x4

    Ab circuit
    3 rounds

    Rope work
    Last edited by NUCadet97; 03-22-2011 at 06:22 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

  19. #194
    Senior Member NUCadet97's Avatar
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    Tuesday 3/22/2011-yeah its friggin cardio day: did 5 minutes on jacob's ladder, 30 min walking on treadmill + 100 reps mini band pressdowns, 100 reps mini band pullaparts, 3 sets of 20 mini band internal/external rotation

    Wednesday 3/23/2011 DE LOWER
    Forgot belt for this workout so used one of my training partners...just wasn't the same. Couldn't get myself quite tight enough.

    Speed box squats 12" box
    barx10
    135x5
    185x5
    *add 40 lb chain*
    185x2x10

    Sumo deadlift from 1" below knee
    185x5
    275x5
    315x3
    365x3
    385x2

    Seated row close grip
    120x15x3

    Good Mornings
    105x10x3

    Kneeling leg curls
    40x15
    50x15x2

    Ab circuit
    3 rounds

    band adductions
    minix25x2

    band seated abductions
    minix25x2

    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. #195
    Senior Member NUCadet97's Avatar
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    Sunday 3/28/2011 ME LOWER

    Band Squat
    barx10x2
    135x5
    185x5
    205x5
    *add average bands
    215x3
    235x3
    255x2
    265x1
    275x1
    295x1
    315x1 PR

    Shrugson calf press
    75x15
    105x15x3

    Neck work
    10lbsx30x4

    Back extension
    20lbKBx12x4

    Ab circuit
    4 rounds

    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. #196
    Senior Member NUCadet97's Avatar
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    Monday 3/28/2011 DE Upper

    Speed bench w/ dbld minis
    barx10
    75x8
    95x5
    *add bands*
    145x3x8

    Incline DB bench
    70x10x2
    70x7
    60x16 rest 10 sec 60x5

    1-arm DB tricep extension
    supinated 15x12x2
    pronated 20x10x2

    Lat pulldown close
    135x12x3

    Hammer curls
    35x10x3

    Ab circuit
    4 rounds

    Battle Rope work

    Raw Elite classification in 3 weight classes

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

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