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Thread: My raw journey to 1900...

  1. #3051
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    I think sometimes week off is better than deload, especially if you have several issues that would heal faster that way.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  2. #3052
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by April Mathis View Post
    I think sometimes week off is better than deload, especially if you have several issues that would heal faster that way.
    I agree. I tried benching Tuesday and my arm wasn't having it, lol. I'm going to continue with my plan of action next week, but skip benching and see what happens.
    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

  3. #3053
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    south jersey
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    Ugh- rest and heal up Hopp. U don't want to end up like my old broken ass
    JERSEY IRON MEMBER
    BENCH ONLY

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

    BEST BENCHES POST INJURY
    745@275 SP

  4. #3054
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by t gale View Post
    Ugh- rest and heal up Hopp. U don't want to end up like my old broken ass
    I'm trying brother!!! I'm think I need to change my grip on the squat bar and go wider. I think the close grip is going to hurt. Either that or work on my shoulder flexibility.
    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

  5. #3055
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    Do both!

  6. #3056
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Tim K View Post
    Do both!
    I am
    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

  7. #3057
    Moderator Brian Hopper's Avatar
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    Monday
    06.23.14
    SQ/DL

    9 weeks out....

    Squat w/Texas SQ bar:
    BARx20
    145/2x5
    235x5
    325x3
    415x3
    490/3x3

    Deadlift:
    245x5
    335x3
    425x3
    515x3
    605x3

    6" block pulls:
    385x3
    475x3
    565x3
    635x3

    Reverse sled drag:
    1pps for 100 yards total

    McGill sit-ups:
    100 reps total

    Done...Today was week 1 for my meet prep. Everything felt really good, especially my shoulder. I went today and had it worked on. I won't be able to go back this week, so hopefully next week I'll go back for more. As of right now, I still plan on competing and so far I plan on going 242. My best right now @ 242 w/sleeves is 1815, and I feel much stronger now then I did when hit that total. But, like I always say, we'll see what happens as the meet approaches.
    Last edited by Brian Hopper; 06-24-2014 at 11:30 AM.
    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

  8. #3058
    Moderator Brian Hopper's Avatar
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    Tuesday
    06.24.14
    Bench

    9 weeks out...

    Bench press w/pause:
    BARx20
    135/2x5
    185x5
    225x3
    275x3
    325/3x3

    CG 2brd w/reverse band:
    325x3
    375x3
    415x3

    Dips:
    BW/3x15

    Band pushdowns w/EFS monster minis:
    50 reps total

    Band flyes w/EFS light band:
    50 reps total
    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

  9. #3059
    Senior Member
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    What meet are you doing?
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  10. #3060
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by April Mathis View Post
    What meet are you doing?
    Well, as of right now, a USPA meet in August. That all depends on how my shoulder feels.
    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

  11. #3061
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,865
    Video
    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

  12. #3062
    Moderator Brian Hopper's Avatar
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    Thursday
    06.26.14
    SQ/DL assistance

    Paused speed squats w/SSB:
    BARx20
    Added 110lbs of chain...
    BARx5
    150/2x3
    240x3
    290/2x3
    310x3

    McGill pullups:
    BW/9 singles
    BW+15lbs/6 singles

    DOH barbell shrugs:
    225x10
    315x10
    350/3x8
    Added straps...
    430x10

    Barbell rows off saftey pins:
    225/2x10
    250x10

    GHR:
    BWx12
    BWx9
    BWx10
    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. #3063
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,865
    Video
    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

  14. #3064
    Moderator Brian Hopper's Avatar
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    Friday
    06.27.14
    Upper accessory

    Seated shoulder press w/fat bar:
    BARx20
    105x10
    145/2x5
    195x5
    235x5
    255x5
    165x20

    Neutral grip DB presses:
    50/2x12

    Pushdowns:
    70x15
    90/2x15

    Facepulls:
    3x20

    JM press w/fat bar superset with high pulley bicep curls:
    JM press:
    3x15
    Curls:
    3x15

    Reverse grip barbell curls:
    3x15
    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

  15. #3065
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,865
    Video
    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. #3066
    Senior Member
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    Quote Originally Posted by Brian Hopper View Post
    Well, as of right now, a USPA meet in August. That all depends on how my shoulder feels.
    Ok cool. I might be there. One of my training partners is competing at the same one I think.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  17. #3067
    Moderator Brian Hopper's Avatar
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    Monday
    06.30.14
    SQ/DL-10/20/Life

    8 weeks out...

    Squat w/Texas squat bar:
    BARx20
    145/2x8
    255/2x5
    345x3
    435x1
    525x1
    560/2x3

    Deadlift:
    245x5
    335x3
    425x1
    515x1
    575x1
    635/2x3

    4" block pulls:
    425x2
    515x2
    605x2
    675/2x2

    Walking lunges w/Texas squat bar:
    BAR/3x100ft

    McGill sit-ups:
    10x10 second hold

    Done...Pretty good day today, but damn was it hot, lol!!! It took everything I had to do the lunges and sit-ups. I was getting close to cramping up while deadlifting. For this meet cycle, I'm going to train 3x a week and hopefully the extra recovery day will benefit me. So I'll be moving my bench day from Tuesday to Wednesday. Then, my accessory day will be Friday. On this day, I'll keep the weights light because I'll be focusing on lower and upper body assistance.
    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. #3068
    Senior Member Invain's Avatar
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    Michigan
    Posts
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    Man I have no idea how you can train in your garage living in Florida. I would literally have a stroke.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  19. #3069
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Invain View Post
    Man I have no idea how you can train in your garage living in Florida. I would literally have a stroke.
    It's not fun, that's for sure!
    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

  20. #3070
    Moderator Brian Hopper's Avatar
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    Wednesday
    07.02.14
    Bench-10/20/Life

    8 weeks out...

    Bench press:
    BARx25
    135/2x5
    225x5
    275x1
    315x1
    370/2x3

    Close grip 3brd w/reverse bands(monster minis):
    315x3
    365x3
    405x3
    430x3
    450x3...PR

    Bench dips:
    3 sets of 20

    Band flyes w/EFS light band:
    50 reps total

    Band Pushdowns w/EFS monster minis superset with high pulley bicep curls:
    Pushdowns:
    50 reps total
    Curls:
    50 reps total

    Done...My shoulder was feeling much better this weekend...and then I benched. Just when I thought I was going in the right direction. I'm going to have it worked on in a few minutes. Next week is a deload, so I'm happy about that. We'll see how it goes over the next few weeks. I did hit a PR today, so that's cool. During this week, while training for RUM7, I did 445x3 but I used a 4brd. So, that's some good improvement.

    It was nice having a day off between my SQ/DL session and my bench day. It was weird at first because I haven't trained on a Wednesday in a very long time. But it's something I can get use to very quickly, lol.

  21. #3071
    Moderator Brian Hopper's Avatar
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    Friday
    07.04.14
    Accessory day

    8 weeks out...

    Front squat w/SSB:
    BARx15
    150/2x6
    200x6
    240x6
    290/2x6

    Seated OHP:4x10
    Superset with
    Pulldowns:4x10

    Barbell shrugs w/snatch grip:225/3x20
    GHR:BW/3x10
    Situps on GHR:BW/3x10

    Done...This cycle is going to test me. Out of nowhere I got some pretty bad elbow pain. It just happens to be on the side my shoulder is bothering me. I'm still not giving up on the meet. Even if I have to back off from benching, I should still be able to hit a PR squat, deadlift and possibly total. My best at 242 is 665, 727 and 1815. If I can walk into the meet healthy, I should be able to hit a PR total. I'm going back Monday to have my shoulder worked on again, but this time we're going to try a different approach.
    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

  22. #3072
    Senior Member
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    Oct 2011
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    786
    I had a few good benches in meets where I had shoulder issues a couple months before. The best thing I did was take a week or two off then just start with a light weight for a few sets of a lot of reps like with only around 275 and just add weight (about 20lbs.) and less reps for 3 sets each week, and maybe 1 or 2 down sets. No boards or any overload things that would be heavier and more stress on it. I was still able to have a pr bench at several meets like this. After about 6-7 weeks it felt good enough to hit a big weight. I've always thought that shoulders feeling good is probably the most important thing in benching a max weight. Just an idea that might help.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  23. #3073
    Senior Member
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    Jan 2008
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    Sumter, SC
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    1,842
    Get a better pad for that bench. The Thompson Fat Pad or the 14" Fat Pad from Total Strength and Speed. I'm using the Thompson Fat Pad. Its a bit thicker than most pads and will change the height of your bench. The Fat Pad from Total Strength and Speed is thinner and won't mess with your bench height as much. I use both and like both.

    The wider pad is a shoulder saver. It is really worth adding to your gym. Get it and your shoulders will be happier!

  24. #3074
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by April Mathis View Post
    I had a few good benches in meets where I had shoulder issues a couple months before. The best thing I did was take a week or two off then just start with a light weight for a few sets of a lot of reps like with only around 275 and just add weight (about 20lbs.) and less reps for 3 sets each week, and maybe 1 or 2 down sets. No boards or any overload things that would be heavier and more stress on it. I was still able to have a pr bench at several meets like this. After about 6-7 weeks it felt good enough to hit a big weight. I've always thought that shoulders feeling good is probably the most important thing in benching a max weight. Just an idea that might help.
    This week is a deload, so I'm taking this week and next week off from benching for sure. We'll see how it feels in a couple weeks.

    Quote Originally Posted by Tim K View Post
    Get a better pad for that bench. The Thompson Fat Pad or the 14" Fat Pad from Total Strength and Speed. I'm using the Thompson Fat Pad. Its a bit thicker than most pads and will change the height of your bench. The Fat Pad from Total Strength and Speed is thinner and won't mess with your bench height as much. I use both and like both.

    The wider pad is a shoulder saver. It is really worth adding to your gym. Get it and your shoulders will be happier!
    I got one on the way from Edge Fitness. I think the fat pad is too wide since I believe the max allowed in competition is 12". I'll post a review on it once I get to break it in.
    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

  25. #3075
    Moderator Brian Hopper's Avatar
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    Monday
    07.07.14
    SQ/DL-Deload

    7 weeks out...

    Competition squat:
    BARx20
    145/2x5
    235x3
    285x3
    350/3x3

    Deadlift:
    225x5
    315x3
    405x1
    455/6x1

    SLDL:225/3x10
    SUPERSET with
    Leg extensions w/single leg:3x20

    McGill sit-ups:100 reps total
    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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