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Thread: 2300lbs - Training Log

  1. #126
    Moderator Brian Hopper's Avatar
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    Good job on the PR!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  2. #127
    WBB Team Captain Coke's Avatar
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    Completely outrageous past couple of days guy!!

  3. #128
    THE 800 QUEST NickAus's Avatar
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    Awesome work!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #129
    Senior Member SELK's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Good job on the PR!!!
    Quote Originally Posted by CoCoa View Post
    Completely outrageous past couple of days guy!!
    Quote Originally Posted by NickAus View Post
    Awesome work!!
    thanks guys! Thinking are moving in the right direction for sure. Still a long ass ways to go to get to the numbers I know I can get.
    960/530/749 @ 242
    903/524/738 @ 220

  5. #130
    Senior Member SELK's Avatar
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    extra workout

    sumo off 3 inch blocks
    raw, beltless
    135 x 5
    225 x 5
    x 5
    315 x 5
    405 x 5
    x 5
    455 x 5
    475 x 5
    x5

    fag bicep work 4 sets

    notes
    - just bringing up some weak points.
    960/530/749 @ 242
    903/524/738 @ 220

  6. #131
    Senior Member SELK's Avatar
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    Going to be doing more extra workouts for a few reasons:
    - i have a couple of huge weakpoints that I need to work on. I could add them to my regular sessions but I know i will get more out of them if I do it separate. These weakpoints are Hips, forearms/biceps (I feel this is holding my bench back actually), hamstrings and triceps.
    - Won't be doing much tricep work though as from experience I know my upperbody can't handle the volume/frequency of my lower body (which is almost unlimited.. or ive never found the limit. but injuries creep up when i push it to hard).

    I have some injuries that i need to work around though, nothing too major. these are the movements I am planning for addressing weaknesses:

    hips - raw sumo deadlifts, will use 3 inch blocks to start as I don't have the flexibility to get to the bar with good form. The 3 inch blocks allow me to keep my back arched. I will start these narrower and over time get wider. I will be emphasizing the lockout to translate to a better conventional lockout (my weakness in that lift).

    forearms/biceps - Pullups and curls.. pretty simple here. The problem is that I am actually pretty good at pullups for some odd reason and I use to high of reps. I think I hit close to 40 reps when i was 20lbs lighter. I need to add weight and keep the reps down.

    hamstrings - the raw sumo deadlifts are going to take the bulk of this. If I find this not to be enough I will be adding more work in.


    should be fun.. right now i am working from home and have all day to train/eat/whatever so I figure i may as well not be sitting on my ass.
    960/530/749 @ 242
    903/524/738 @ 220

  7. #132
    JERSEY IRON Brian C's Avatar
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    Quote Originally Posted by SELK View Post
    [fag bicep work 4 sets
    Lmao, great work lately Ryan. I really like your plan for training coming up.
    JERSEY IRON POWERLIFTING
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  8. #133
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    You can mix in sumo SLDL too. Those light up the hips and hamstrings.
    www.wildirongym.com
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  9. #134
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by MarcusWild View Post
    You can mix in sumo SLDL too. Those light up the hips and hamstrings.
    I second that!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  10. #135
    Senior Member SELK's Avatar
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    bench
    135 x 5
    185 x 3 - 9 sets 3 diff grips

    5 board
    315 x 3
    365 x 3
    405 x 3
    x3
    x3
    4 board
    315 x 3
    365 x 3
    385 x 3
    405 x 3

    notes
    - taking it pretty easy as my upperbody is beat up.
    960/530/749 @ 242
    903/524/738 @ 220

  11. #136
    Senior Member SELK's Avatar
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    Quote Originally Posted by Brian C View Post
    Lmao, great work lately Ryan. I really like your plan for training coming up.
    Thanks Brian! I think its going to work out.

    Quote Originally Posted by MarcusWild View Post
    You can mix in sumo SLDL too. Those light up the hips and hamstrings.
    Quote Originally Posted by Brian Hopper View Post
    I second that!!!
    Yeah that is a good idea, my knee tendinitis flared up a bit after the sumo pulls so I may be using these more.
    960/530/749 @ 242
    903/524/738 @ 220

  12. #137
    Moderator Brian Hopper's Avatar
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    - taking it pretty easy as my upperbody is beat up.


    Good call, that that upperbody rest up.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  13. #138
    Senior Member SELK's Avatar
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    deads

    3 inch block deads
    raw
    135 x 5
    225 x 3
    315 x 3
    495 x 3
    585 x 3
    605 x 3
    615 x 3

    good mornings

    315 x 5
    405 x 5
    x 5

    stiff leg sumos off 3 inch blocks
    315 x 5
    365 x 5
    415 x 5

    notes
    - 3x3 today on deads so 3 heavy work sets. Weights moved pretty good and I am confident that I will beat my best 4.5 inch 3rm on the 3 inch block next week.
    960/530/749 @ 242
    903/524/738 @ 220

  14. #139
    Senior Member SELK's Avatar
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    my best pull (in a suit, too) from the 3 inch blocks is 700 x 1 ( http://www.youtube.com/user/ryanselk#p/u/8/Yson2fs1Ihc ). In 2 weeks I should be able to beat this.

    2 more weeks of block pulls then making some changes to my programming which will be fun.
    960/530/749 @ 242
    903/524/738 @ 220

  15. #140
    Moderator Brian Hopper's Avatar
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    I'm sure beating your old PR won't be a problem.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  16. #141
    Senior Member SELK's Avatar
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    bench

    bench
    raw
    135 x 5
    185 x 5
    225 x 3
    275 x 3
    315 x 3
    335 x 3
    2 board
    365 x 1
    shirted 2 board
    455 x 1
    495 x 1
    545 x 1
    x 1

    4 board raw
    315 x 10
    365 x 10
    x 10

    notes
    - first week working down to the 2 board. was less weight then i expected but got in some work. Will bring this up to 600 in next few weeks.
    960/530/749 @ 242
    903/524/738 @ 220

  17. #142
    Moderator Brian Hopper's Avatar
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    Your bench seems to be coming along.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  18. #143
    Senior Member SELK's Avatar
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    squats

    squats
    raw
    135 x 5
    225 x 3
    315 x 3
    365 x 3
    405 x 3
    495 x 3
    545 x 3
    585 x 3

    romanian deads
    225 x 6
    315 x 6
    405 x 6
    495 x 6

    notes
    - squats felt fine. Knee was hurting so stopped at 6 plates, could have done a little over 600 for 3.. 2 weeks from now ill throw on some knee wraps and do a single.
    960/530/749 @ 242
    903/524/738 @ 220

  19. #144
    Senior Member SELK's Avatar
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    best knee wraps single is 650.. I am pretty confident that I will be over 700, that will be a nice squat to get.
    960/530/749 @ 242
    903/524/738 @ 220

  20. #145
    Moderator Brian Hopper's Avatar
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    Nice work on the squats and the deads!!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  21. #146
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by SELK View Post
    best knee wraps single is 650.. I am pretty confident that I will be over 700, that will be a nice squat to get.
    700 is not far-fetch man, you should be able to rock that and some.

  22. #147
    Senior Member SELK's Avatar
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    bench

    bench
    135 x 6
    185 x 6
    225 x 6
    275 x 6
    315 x 6
    x 6
    x 6
    x 5

    pause bench
    275 x 2sets

    paused 3 board
    315 x 3
    365 x 2
    x 2

    pushdowns
    4 sets

    notes
    - pec is feeling a little better so that is good. Nothing to heavy today, but raw strength seems to be slowly moving. BW was 232lbs this morning.
    960/530/749 @ 242
    903/524/738 @ 220

  23. #148
    GFH Lones Green's Avatar
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    Ahhh raw stuff
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  24. #149
    Senior Member SELK's Avatar
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    I love lifting raw haha. It helps my geared strength more then training in gear it seems.

    I have some raw goals I would eventually like to hit at a meet.. ive only competed raw once (my first meet! hahaha) I think i went 551/331/551 @242 or something haha.
    960/530/749 @ 242
    903/524/738 @ 220

  25. #150
    Moderator Brian Hopper's Avatar
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    I love lifting raw haha. It helps my geared strength more then training in gear it seems.


    I totally agree!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

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