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Thread: The Stump returns...AGAIN!

  1. #301
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    Thanks guys!! i gotta start hitting the other journals too. Sorry about that.

    12/2/12 ME Bench

    Bench
    bar x alot
    135 x 5
    185 x 3
    225 x 3
    275 x 3
    315 x 1

    2 board

    365 x 1
    405 x 1

    4 year old double rage x (still 2 board)

    455 x 3
    515 x 1
    555 x miss

    eh whatever. the shirt is too big and i havent benched in one in months.

    Band Pushdowns
    average band x 20 x 3

    DB Press
    70s x 20 x 2

    T-Bar Row w/ Average Band
    3p + ab x 6 x 6

    DB Laterals
    20s x 20 x 2
    2000 or bust

  2. #302
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    12/2/12 ME DL

    More deadlifting....ughh......

    Deadlift
    135 x 3 x 2
    225 x 3
    315 x 3
    405 x 1
    500 x 3 x 3

    add 5" blocks

    590 x 3 x 2

    doesnt look like alot but thats the most volume ive ever done on deadlifting. i guess it was basically week 1 of the cube method. 75% for 3x3 then 85% off blocks for 3x2.

    GHR
    BW x 10 x 3

    Leg Raises
    BW x 15 x 4
    2000 or bust

  3. #303
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Stumprrp View Post
    I gotta start hitting the other journals too. Sorry about that.
    I know you are supporting me(us) whether you can make it in to visit and reply or not - no big deal.

    Like how you have evolved over the years with it Rob...more to come, no doubt.

  4. #304
    SFW! drew's Avatar
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    Hey Rob that was a great total you put up at your last meet even if you were a little disappointed. You have certainly come a long way and have miles more to go. Keep it up. I'm sure we'll meet again on the platform soon.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  5. #305
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    Appreciate the kind words Drew. I'm sure we will. I want to go in some other federations besides RPS. I'd love a 2000 lb total @ 242 before I turn 24 next year.

    12/5/12 DE Bench

    Reverse Blue Bands (pinky on ring)
    135 x 5
    245 x 5
    335 x 5
    385 x 5
    425 x 5

    add 5 board

    475 x 5
    515 x 5

    DB Ext / Fat Bar Pushdowns
    40s x 10 / 155 x 10 for 3 sets

    Pulldowns / BB Curl
    170 x 10 / 65 x 10
    200 x 8 / 85 x 8
    235 x 8 / 85 x 8
    170 x 8 / 65 x 8
    140 x 8 / 45 x 8

    I suck at curling
    2000 or bust

  6. #306
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    12/7/12 DE Squat

    Box Squat w/ 200 LB Chains
    bar (65) x 10
    bar + 200 x 2
    155 + 200 x 2
    245 + 200 x 2
    335 + 200 x 2

    add briefs

    425 + 200 x 2
    475 + 200 x 2

    felt horrible on friday, kept falling forward, no speed, just no good

    385 + 200 x 2 x 8

    Reverse Hypers
    400 x 10 x 5

    Standing Abs
    100 x 10 x 5

    12/9/12 ME Bench

    Bench
    bar x 10
    135 x 3
    185 x 3
    225 x 3
    275 x 3

    add 1.5" piece of foam

    315 x 3
    355 x 3

    5 lb PR

    2 board

    375 x 3

    Tate Press / Key Press
    20s x 10 / 10
    30s x 10 / 10
    40s x 10 / 10
    50s x 10 / 10

    Pullups
    BW x 10
    BW x 8
    BW x 6

    Machine Shrugs / DB Rear Fly
    500 x 10 / 60s x 10
    500 x 10 / 60s x 10
    2000 or bust

  7. #307
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    12/10/12 Deload DL

    5 sets of light abs

    Back Attack w/ Green Band
    25 + gb x 10
    70 + gb x 10
    115 + gb x 10 x 4

    Reverse Hyper
    400 x 10 x 4

    KB Goblet Squat off Low Box
    53lbs x 10 x 4

    5 more sets of abs

    I hate deload days. However my legs were like jelly after those kb squats, sad. Very sad.
    2000 or bust

  8. #308
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    12/12/12 DE Bench

    nothing like a 6 am session...

    EZ Bar CG Press
    bar (35) x 10
    85 x 5
    125 x 5
    145 x 5
    175 x 5
    195 x 5
    215 x 5

    EZ Bar Skulls
    bar x 10
    55 x 10
    85 x 10

    BB OH Press
    95 x 10
    115 x 10
    135 x 10

    BB Row
    135 x 10
    185 x 10
    225 x 10

    Pulldowns
    115 x 10
    140 x 10
    170 x 10

    Incline DB Row
    55s x 10 x 3

    Incline DB Press
    55s x 40
    2000 or bust

  9. #309
    Goals (kg) 272.5/165/305 HJP's Avatar
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    6am, yuck! don't know how you do it
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  10. #310
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    Haha it was a one time deal! wasnt too bad, but its tough to get motivated without any training partners

    12/14/12 Strength Speed Squat

    Box Squat with Double Blue's (400+)
    bar (65) x alot
    bar + 1 blue x 5

    add briefs way too early

    bar + 2 blues x 2
    155 + 2 blues x 2
    245 + 2 blues x 2
    335 + 2 blues x 2
    425 + 2 blues x 1
    455 + 2 blues x 1

    man thats alot of band tension...i felt the pressure in the back of my eyes...really should of put my suit bottoms on and tried for close to 1,000 for the hell of it lol.

    heres a video of the 425

    http://www.youtube.com/watch?v=rJV8PCn3k5k

    Speed Pulls
    325 + doubled average band x 2 x 5

    Revese Hypers / Inverse Leg Curls

    12/16/12 ME Bench

    Bench
    bar x alot
    135 x 3
    185 x 3
    225 x 3
    275 x 3
    315 x 3

    all pinky on the ring

    add 1.5" foam

    365 x 2

    add slingshot

    405 x 2
    455 x 1 PR

    Decline Skull Crushers
    80 x 10 x 3

    Cable Rows x 3

    Pulldowns x 2

    Laterals x 2

    BW is up to around 228
    2000 or bust

  11. #311
    WBB Team Captain Coke's Avatar
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    No problem in the vid, beastly stuff.

  12. #312
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    12/17/12 DE DL

    One more deload just so we stay on track with the rest of the crew who did a p/p meet saturday.

    SSB Box Squat off Foam
    bar (65) x 10
    155 x 10
    205 x 10
    245 x 10
    245 x 20

    SLDL off Mats 3"
    225 x 10 x 3

    Reverse Hypers
    400 x 10 x 3

    Standing Abs
    110 x 10 x 3

    Inverse Leg Curls
    2p x 10 x 3
    2000 or bust

  13. #313
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    12/19/12 DE Bench

    4 Board (pinky on ring)
    bar x 10
    135 x 3
    185 x 3
    225 x 3
    275 x 3
    315 x 3
    365 x 3
    405 x 3
    455 x 2

    3 Board
    315 x 15

    DB Ext on Floor
    35s x 10 x 3

    BB Row
    135 x 10
    225 x 10
    315 x 5
    225 x 10
    135 x 10

    i need to do rows every week. ive gotten pretty weak at them.

    Seated DB OH
    30s x 10
    40s x 10
    50s x 10
    60s x 10
    2000 or bust

  14. #314
    LittleJake JSully's Avatar
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    Quote Originally Posted by HJP View Post
    6am, yuck! don't know how you do it
    ^^
    lolplz


    245x20 box squat.. ffffffffffuuuuuuuuuu

    man you've gotten strong.. great work!
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  15. #315
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    Haha i wish that was the case sully but too much body weight manipulation has really fucked shit up thanks bro

    12/21/12 Lactic Acid Squat

    Only me and one other guy that night so we decided to do lactic acid training off the box with 335

    335 x 2 x 40

    yes, 40 sets of doubles LOL. couldnt walk for a few days.

    Reverse Hypers
    400 x 10 x 3

    Abs x 4

    12/23/12 ME Bench

    Bench
    45 x alot
    135 x 3
    185 x 3
    225 x 3
    275 x 3
    315 x 3

    2 board

    365 x 3
    385 x 3

    slingshot

    405 x 3
    430 x 3

    Pushdowns x 3

    Pulldowns x 3

    Shrugs x 3

    12/24/12 Missed workout because of xmas eve (big deal for italians)
    2000 or bust

  16. #316
    WBB Team Captain Coke's Avatar
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    Happy Holidays Rob, wish you the best in 2013.

  17. #317
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    Thank you Coke. Same to you as well.

    12/26/12 RE Bench

    trained with the other crew tonight who is on week 1 of the cube method

    Floor Press (thumb from smooth)
    45 x alot
    135 x 5
    185 x 5
    225 x 5
    275 x 5

    add slingshot

    315 x 5
    365 x 5

    Bench
    185 x 12 x 2

    Fat Bar Pulldowns
    180 x 12 x 3

    Band Pushdowns
    monster mini x 100

    BB Shrug
    225 x 12 x 3

    DB Seated OH
    50s x 12 x 3
    2000 or bust

  18. #318
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    12/28/12 Squat Cube Week 1

    Squat
    bar (65) x alot
    155 x 5
    245 x 3
    335 x 3

    briefs

    425 x 3
    515 x 3 x 3

    Reverse Greens

    605 x 2

    Oly Squats
    245 x 5 x 5

    SSB off Foam (to replicate leg press)
    155 x 15 x 4

    Reverse Hyper
    400 x 12 x 3

    Didnt have time for the KB swings. This program is nuts. I havent done this much volume in a long time. Back when i started weightlifting i used to do volume like this and now that i think about it my progress was alot better too.

    12/30/12 Bench Cube Week 2 (modified)

    I train bench with a different crew so i kind of had to just go with the flow because i know the leader of the crew wouldnt of liked the idea of inclines.

    Bench

    pinky on ring the whole time

    bar x alot
    135 x 5
    185 x 3
    225 x 3
    275 x 3
    315 x 3

    3 board

    365 x 3
    405 x 2

    Incline DB
    70s x 20
    100s x 16

    Close Grip
    145 x 12 x 3

    Band Pull Aparts
    mm x 20 x 3

    Rope Pushdowns
    95 x 20
    115 x 12 x 2

    FML my pecs were throbbing. Expect myself to complain until about week 5 of this routine. I had plans to go on carbnite after my cruise in a week but i dont think that will be a good idea on this program.
    2000 or bust

  19. #319
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Haha yeah I think you will need the nutrients to survive with this volume bro!! Keep at it, this cube method looks interesting, lots of guys getting into it!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  20. #320
    WBB Team Captain Coke's Avatar
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    Dig those huge efforts man.

  21. #321
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    Thanks gents.

    12/31/12 Cube dead week 2

    Speed pulls against purple bands
    135 x 3 x 2
    135 + pb x 3
    225 + pb x 3
    315 + pb x 1
    365 + pb x 1 x 10

    Snatch grip DL off 4" blocks
    135 x 5
    225 x 20

    Fml those suck!

    Ssb squat
    245 x 8
    295 x 8
    335 x 8

    Bb shrugs
    225 x 12 x 3

    Back raises
    X 50

    Pull downs
    4 sets of 15
    2000 or bust

  22. #322
    Senior Member Invain's Avatar
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    I always feel like my pecs get painful pumps way faster than other muscle groups when it comes to high volume training. I can do lots of squats or pulls without much trouble, but a couple sets of 10 on flat bench and my chest feels like it's going to explode.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  23. #323
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    I hear you man

    1/2/13 "Body Building" day

    Fat Bar Military Press
    75 x 12 x 3
    115 x 12 x 3

    Football Bar Curl
    95 x 10 x 4

    BB Row
    135 x 10
    225 x 10 x 3

    9 sets abs
    Last edited by Stumprrp; 01-04-2013 at 02:13 PM.
    2000 or bust

  24. #324
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Volume galore going on! Great work ethic.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  25. #325
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    Thanks HJP.

    Fell off the log a little bit but i was on vacation and then battling a low back issue. The best ive done so far is worked up to an easy 475 raw squat but i rounded at the bottom and it hurt pretty bad so i didnt go up. Still doing the cube. Bench is going ok hit triples raw with 325 335 and a double with 345. Also did a 315 x 5 close grip which is a PR for myself.

    Back on the journal train as of tomorrow.
    2000 or bust

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