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Thread: The Stump returns...AGAIN!

  1. #601
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    Worked up to 555 on the bench last Sunday but was unable to touch due to a few stupid mistakes. I was literally hovering about .25 inch off my chest. The press was easy. My opener will officially be 560. Monday was supposed to be opener and second with a reverse purple, but the opener went well so i shut it down. My form was a bit better then the week prior and my speed was even better. I'm still a bit close but ill sink it in a bit more at the meet.
    2000 or bust

  2. #602
    Senior Member Invain's Avatar
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    Looked like 400 on the bar
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  3. #603
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    dude, that flew!
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  4. #604
    A.K.A Goodwinner Goodwinm's Avatar
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    Stump! Remember me?!

    Haha how's the body english on those rows?

    You've gotten monstrous over the years!
    Last edited by Goodwinm; 11-18-2013 at 11:23 PM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  5. #605
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    goodwin - not sure if i remember you man. monstrous? far from it! still a fat kid!

    I bombed out at the IPA nationals this weekend. Opening squat was 805 and was called for depth. Took my second at 865 and was called for depth again. Tried 900 on a third but i couldn't get it out of the rack without feeling like i was on my toes. The meet director offered to let me bench or deadlift, but i passed because i don't want any gifts.

    Overall that sucked and was a wake up call. I guess if it took 13 hours of driving in a car and a few hundred dollars to put my suit on more and work on depth then thats what it takes. They weren't quarter squats, but probably .5-1" every time. I'm going to max bench on Sunday and deadlift on Monday since i didn't complete those lifts at the meet.

    Back to the drawing board...
    2000 or bust

  6. #606
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    11/20/13 Raw Bench

    Going to lay off speed work for a while since i'm already pretty explosive and have a raw/close grip day. Got the idea from Jimmy Kolb.

    CG Bench
    bar (50) x 20
    140 x 5
    190 x 5
    230 x 5
    280 x 5
    320 x 3
    320 x 3 1 board
    320 x 3 1 board

    *1 board to save the elbows a bit

    BB Ext
    4 x 10

    OH Fatbar Ext
    4 x 10

    Face Pulls
    5 x 15

    11/22/13 DE Squat

    Box Squat w/ Greens
    bar (65) + gb x 5 x 2
    155 + gb x 5 x 2
    245 + gb x 2
    335 + gb x 2

    add briefs TIGHT AS HELL because i'm a fatass right now

    425 + gb x 2
    425 + gb x 1

    took the briefs off because i was getting pulled forward and my mid back was rounding bad to get to the box.

    335 + gb x 2 x 3

    DL w/ Greens
    320 + gb (+200) x 1 x 8 alt sumo and conv

    Pulldown Abs
    3 x 10

    GHR
    3 x 10

    45* Back Raises
    4 x 10

    Next week i will just use more weight on the box squats i suppose. That or maybe eat like a normal human being lol. Maxing out bench on sunday because i didn't make it to bench at the meet.
    2000 or bust

  7. #607
    Senior Member KevinStarke's Avatar
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    Sorry to hear about IPA Nationals man thats rough, but happens. You'll just come at it even stronger next time. Awesome CG's and squats big boy.

  8. #608
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    Thanks Mr. Starke

    11/24/13 ME Bench
    bar x 10
    135 x 10
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    365 x 1
    405 x 1 slingshot

    add shirt

    495 x 1 2 board
    555 x 1 1 board
    605 x 1 i think i touched

    it was a really close call on the touch, it looks like i might of just grazed my shirt. the press was a bit of a grind because i brought it fairly high on my chest.

    3 Board
    315 x 5
    365 x 5

    DB Ext
    4 x 8

    Pushdowns
    5 x 12

    KB Shrugs
    3 x 10

    Going to pull a max tomorrow to see where i'm at. I also think its time to buy a BIG pair of training briefs so i can get my fat ass down to depth every single rep. I'm thinking about trying a pair of predators because they are a lot thinner then the metal stuff. They are not as stoppy, but should work well with my metal ace suit.
    2000 or bust

  9. #609
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    11/25/13 ME DL

    To make a long story short, i missed 705. Where did i miss? RIGHT at the top, due to being a little rounded over. Just cannot get my hips forward. I decided to torture myself a little after this and worked back up to 600 raw sumo and then 500 + purple bands, monster minis, and mini bands on the deadlift platform. That was heavy at lockout. Needless to say i'm pretty sore today.

    Got some great advice on the conjugate group that AJ roberts created on Facebook. Hopefully this helps my suck ass lockout problem. Bought a pair of predator briefs and started a canvas fund by selling off my old gear. I'd like to get into a 3-ply rage x or phenom but i can't afford all that right now.
    2000 or bust

  10. #610
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    11/27/13 Raw Bench

    CG 2 Board (with squat bar, 65 lbs)
    bar x 20
    bar + 2 chains x 5
    155 + 2 chains x 3
    205 + 2 chains x 3
    245 + 2 chains x 3
    295 + 2 chains x 3
    335 + 2 chains x 3 x 3

    2 chains is about 80 pounds

    Tate Press
    4 x 10

    Band Pushdowns
    x100

    Band Pullaparts
    x75

    EZ Curl
    4 x 10

    Extra thanksgiving back work this morning. Have a great day everyone.
    2000 or bust

  11. #611
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    11/28/13 Back

    CSR
    6 x 12

    Wide Pulldowns
    7 x 10

    45* Back Raise
    3 x 10

    Standing Abs
    3 x 10
    2000 or bust

  12. #612
    Senior Member KevinStarke's Avatar
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    Awesome work as usual, sucks about missing the 705 but im sure you'll correct the issues at hand and smoke it big man. Hope you stuffed your face on thanksgiving like I did.

    P.S. They make 3 ply shirts now? Man im out of the loop.

  13. #613
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    Thanks Kev i have a plan and i hope it works. I actually ate the appetizers so fast that i had food stuck in my throat and really couldn't eat dinner. Yeah...fat guy problems lol. They sure do make 3 ply shirts. Theres a guy selling a TON of gear on PL watch and he has both a phenom close to my size and a leviathan. Not sure which one i need more right now.

    11/29/13 DE Squat

    Box Squat w/ Chains
    bar + 200 x 5
    bar + 200 x 5
    155 + 200 x 2
    245 + 200 x 2

    add predator briefs size falling off lol

    335 + 200 x 2
    425 + 200 x 2 x 8

    Got some nice pop out of those briefs even though they are about a size too big. Will have them taken in monday.

    DL w/ Monster Minis
    365 + dmm x 6 x 1

    Reverse Hypers
    3 x 12

    Standing Abs
    4 x 15

    Sunday ill shirt up again, Tuesday max effort box squat w/ either SSB or cambered bar, with briefs.
    2000 or bust

  14. #614
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    So heres the plan for the next meet in March.

    Sunday - ME Bench
    2 weeks in the shirt, one week out
    pick a board and hit a 1,2, or 3 rep max
    2 heavy tricep exercises
    shoulders
    lats

    Monday - ME SQ/DL
    alternating squat and deadlift variation
    1st squat week briefs only, 2nd squat week full gear to 90%, maybe a reverse band
    deadlift weeks will be block pulls, mat pulls, bands, chains, etc
    1 lower back exercise
    1 hamstring exercise
    sled if its warm enough
    abs
    lats

    Wednesday - Raw Bench
    close grip off of 1 or 2 board, rotating bars, straight weight, bands, chains, at no more then 70%, for multiple sets of 3 to 5
    2 tricep exercises
    biceps
    rear delts

    Friday - DE Squat/DL
    typical westside style with 3 week waives of bands and chains, 1st week 50%, 2nd week 55%, 3rd week 60% along with 2 sets 70+% with suit bottoms.
    speed pulls alternating styles every week with some sort of band for 6 singles
    1 lower back exercise
    1 hamstring exercise
    abs
    lats

    Days Off
    I need to stretch every day along with icing my lower back and hips.
    2000 or bust

  15. #615
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    12/1/13 ME Bench

    The gym owner got us together and had a talk about max bench days. By no means is he the strongest bencher in the gym, but he's the smartest guy in the room. He basically laid it out that many of us have more potential but we are picking stale exercises and too many board presses. I agree, but i will still be shirting up more then once a month.

    Arch Bar Bench w/ Doubled Mini's
    bar x 20
    bar + dm x 5
    135 + dm x 3
    185 + dm x 3
    225 + dm x 3
    275 + dm x 3
    315 + dm x 1
    335 + dm x 1

    add slingshot

    365 + dm x 1
    405 + dm x 1
    435 + dm x 1

    Football Bar Ext w/ Chains
    bar + 1 ch x 12
    bar + 2 ch x 10
    65 + 2 ch x 10
    95 + 2 ch x 10

    OH Rope Ext
    4 x 12

    Rear Delt Fly
    4 x 15

    Pulldowns
    4 x 12
    2000 or bust

  16. #616
    Senior Member Invain's Avatar
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    I see lots of guys rely way too much on bards and bands when often the less fancy, straight weight work is the better option.

    Good luck training for this next meet.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  17. #617
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    Thanks Nick. We will see what happens. Bands are a necessity IMO but the boards can wait.

    12/3/13 ME Lower

    Change of plans. No squatting.

    Cambered Bar GM w/ Hanging Chain
    bar x 5 x 2
    155 x 3
    205 x 3
    245 x 3
    245 + 1ch x 3
    245 + 2ch x 3
    245 + 3ch x 1
    245 + 4ch x 1
    245 + 5ch x 1
    245 + 6ch x 1
    245 + 8ch (320) x 1
    295 + 8ch (320) x 1
    335 + 8ch (320) x 1

    https://www.facebook.com/photo.php?v...9&notif_t=like

    heavy shit

    Sled Drag
    4 plates x 3 x 100 yards

    GHR
    4 x 10

    Assorted Abs
    10 sets
    2000 or bust

  18. #618
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    12/4/13 Raw Bench

    Close Grip Foam Press (about a 1 board once sunk)
    bar (50) x 20
    140 x 5
    190 x 5
    230 x 5
    280 x 3
    320 x 2
    340 x 2
    360 x 2

    230 + 3ch x 3 x 3

    JM Press
    140 x 8 x 4

    Pushdowns
    4 x 15

    Pulldowns/KB Shrugs
    3 x 15
    2000 or bust

  19. #619
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    12/6/13 DE Lower

    Box Squat w/ Greens
    bar (65) x 5 x 2
    bar + gb x 2
    155 + gb x 2
    245 + gb x 2
    335 + gb x 2

    add predator briefs taken in but still too big

    425 + gb x 2
    475 + gb x 2 x 6

    nothing felt right on squats today...wasnt my usual fast self and was out of position the whole time...

    Speed Pulls w/ Quad Mini's
    135 + qm x 1
    225 + qm x 1
    315 + qm x 1 x 8

    pulls were good! lol

    Reverse Hyper
    4 x 13/12/10/10

    Inverse Leg Curls
    2 x 10 back was too shot

    Abs
    x 5 sets

    Football Bar floor press w/ chains Sunday, deadlifts with chains on Monday
    2000 or bust

  20. #620
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    12/8/13 ME Bench

    CSR
    3 x 20

    Football Bar Floor Press w/ Chain (80 pounds)
    bar x 10
    bar + ch x 5
    95 + ch x 3
    135 + ch x 3
    185 + ch x 3
    225 + ch x 3
    275 + ch x 1
    315 + ch x 1
    335 + ch x miss

    add slingshot

    335 + ch x 1
    355 + ch x 1
    375 + ch x 1
    405 + ch x miss

    toughest exercise for me hands down. no leg drive and very little lat drive = no bench!

    EZ Bar Ext
    5 x 10

    Band Pushdown
    3 x 20

    BB Row
    5 x 12 light

    DB Clean
    3 x 10
    2000 or bust

  21. #621
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    12/9/13 ME DL

    DL w/ Chain
    135 x 5
    135 + 1ch x 1
    135 + 2ch x 1
    135 + 3ch x 1
    135 + 4ch x 1
    135 + 5ch (100) x 1
    225 + 5ch x 1
    315 + 5ch x 1
    405 + 5ch x 1
    495 + 5ch x 1
    545 + 5ch x 1
    585 + 5ch x 1

    https://www.facebook.com/photo.php?v...type=2&theater

    45* Back Raise
    BW + doubled mini x 10 x 4

    GHR
    BW x 10 x 3

    SSB GM
    4 x 5

    Hanging Leg Raise
    BW x 10 x 3

    12/11/13 Raw Bench

    CG Football Bar Incline w/ Doubled Minis (wtf?)
    bar x 10
    bar + dm x 5
    95 + dm x 3
    135 + dm x 3
    185 + dm x 3 x 5

    very hard and awkward movement

    DB Floor Press
    3 x 20/12/12

    Tate Press
    2 x 20

    Pushdowns
    x 100

    Fat Grip Cable Row
    5 x 15

    Rear Fly Machine
    x 100
    2000 or bust

  22. #622
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    12/13/13 DE Squat

    Box Squat w/ Chains
    bar (65) X 10
    bar + chain (200) x 5
    155 + 200 x 2
    245 + 200 x 2
    335 + 200 x 2

    add briefs

    425 + 200 x 2
    475 + 200 x 2 x 7
    515 + 200 x 2

    Decent speed tonight, some back pump and right hip pain toward the end.

    Speed Pulls
    325 + 2 mini bands x 8 x 1

    Back Attack
    45 + green band x 12 x 3

    Straight Leg Situp
    BW x 12
    BW + 35 x 12 x 2
    2000 or bust

  23. #623
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    12/15/13 ME Bench

    Was originally going to shirt up but didn't have the time

    Fat Bar Pulldown
    3 x 15

    3 Board
    bar x 20
    135 x 5
    185 x 3
    225 x 3
    275 x 3
    315 x 1
    365 x 1
    405 x 1
    455 x 1
    495 x miss
    495 x miss

    that sucked, but i tried to be a hero. my old PR was 460 so i should have went 475-480.

    CG 5 Board
    405 x 10
    405 x 12

    Floor DB Ext
    3 x 10

    Mini Band Laterals/Pull Aparts
    mb x 12/12/12 x 3

    Fat Grip Pulldowns
    2 x 20
    2000 or bust

  24. #624
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    12/16/13 Deload

    Abs
    10 sets

    Back Attack w/ Green Band
    1p + gb x 8
    2p + gb x 8
    3p + gb x 8
    4p + gb x 8

    Dimel DL
    185 x 15 x 3

    SSB Narrow SQ
    155 x 10 x 3

    Still have something going on in my right groin/hip/abductor. I have no idea how to explain it. DE squat on Thursday doesn't look too promising.
    2000 or bust

  25. #625
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    12/18/13 Raw Bench

    CG Bench w/ Doubled Lights
    bar x 20
    bar + dl x 5 x 2
    95 + dl x 3
    135 + dl x 3
    155 + dl x 3
    175 + dl x 3
    185 + dl x 3
    205 + dl x 3
    225 + dl x 3

    i don't usually do doubled lights a lot because the tension is insane.

    Buffalo Bar Bench
    2 x 20/15

    Incline Tate Press
    5 x 8

    DB Row
    3 x 15/15

    Face Pull
    3 x 12
    1 x 20

    Going to try to squat tomorrow. We'll see what happens.
    2000 or bust

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