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Thread: On the road to a 2000lb Raw total...

  1. #51
    Powerlifter/Strongman J L S's Avatar
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    lot of solid work gone into that session! those are seriously strong dead presses! I agree with your thoughts on the inclines for sure!

    pretty sweet pull PR there too! nice!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  2. #52
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    Dead Benches are really good, I think they help a ton with tightness and explosiveness off bottom...

    Any tips for an arch like yours? Mine is Pure-T Shit...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  3. #53
    Senior Member ChadDresden's Avatar
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    Quote Originally Posted by J L S View Post
    lot of solid work gone into that session! those are seriously strong dead presses! I agree with your thoughts on the inclines for sure!

    pretty sweet pull PR there too! nice!
    Thanks man I appreciate it!
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  4. #54
    Senior Member ChadDresden's Avatar
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    Quote Originally Posted by Polk17 View Post
    Dead Benches are really good, I think they help a ton with tightness and explosiveness off bottom...

    Any tips for an arch like yours? Mine is Pure-T Shit...
    I honestly have always had a good natural arch and never had to work at it. Rolling on PVC pipe and working on hip mobility has made it better though. You can stretch your lower back all day long, but in my opinion hip mobility is just as important for a great arch. I agree with the dead benches. I am a big fan thus far.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  5. #55
    Senior Member ChadDresden's Avatar
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    Well, in the past three weeks I have been to Philadelphia, Rochester and Grand Rapids. As of yesterday evening, my vacation has come to an end. I got to see some of my army buddies before my old unit goes to Afghanistan and also see some of the ones I haven't seen since we all got out. I start my training cycle for my next meet tomorrow and classes start again on Tuesday, so it is back to the grind. I managed to get a quick session in Weds morning before I left for GR, as well as a session yesterday evening when I returned.

    8-15-12 Squat training

    Since I will be using the straight bar for all the volume work on free squats I am about to do in the next 12 weeks, I wanted to do something different that I had never done before.

    Close Stance below parallel box (14 inch) squats w/ the buffalo bar
    bar x 10
    bar x 8
    150 x 6
    200 x 5
    240 x 5
    290 x 3
    330 x 3
    380 x 2
    add belt
    420 x 1
    470 x 1
    500 x 1
    510 x 1 - this was pretty decent considering it being my first time doing these. My feet were well under shoulder width apart at almost my deadlift stance.
    240 x 10
    260 x 8

    Hammstring Curls (single leg) 5 x 12 each leg
    Ab work then out

    8-17-12 Bench Training

    I did something I never have done and probably will never do again. I had 3 heavy bench sessions in the last 8 days. Last Thursday I did heavy close grip. I chose to do my heavy benching this past Monday because I didn't know whether or not I'd be able to get back in time to train on Friday when I normally bench heavy, so I did heavy incline. I went in last night and felt pretty decent so I worked up to a conservative single, which still ended up being a PR.

    Floor Press - my second weakest bench movement next to incline
    bar x 10
    135 x 8
    225 x 5
    275 x 3
    315 x 1
    365 x 1
    405 x 1
    435 x 1 - I can generally floor press about 90-95% of what I can do on regular bench. This was actually a 5lb PR looking back at my old logs. I had 10lbs left in me or so but didn't want to get greedy.
    365 x 3 - all paused

    Incline DB Press
    70 x 5
    110 x 5
    130's x 15 - this was a 2 rep PR for me

    V-bar pushdowns 3 sets x 12 reps followed by 1 continuous drop set with 28 reps

    Wide Grip Chins - I suck at these
    Assisted with the orange band 3 x 5
    Assisted with the blue band 2 x 8

    Side raises 3 x 12

    Abs then done

    From all the traveling, poor nutrition and heavy lifting I feel like I got hit by a bus today. So, its smashing food and hydrating because I have a heavy triple for deadlifting tomorrow.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  6. #56
    Senior Member ChadDresden's Avatar
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    8-19-2012 Deadlift training

    Started my 12 week training cycle for the next meet this evening and it went well despite the fact I felt like hell. I didn't feel sick, but being on vacation my nutrition and sleep routine have been awful but I still got my prescribed work in.

    Deadlifts straight weight from the floor
    135 x 8
    225 x 5
    315 x 5
    405 x 3
    495 x 2
    545 x 1
    605 x 1
    645 x 3 - this was a 10lb PR for a triple. My best was 635 before this. Will have video up later.

    5 singles at 75% with 1 minute rest between
    545 5x1

    Farmers walks - my training partner is getting ready for Americas strongest man so I did these with him for fun. First time ever doing these and my grip never gave out, but my hips and legs did

    105lbs per arm 50ft
    205lbs per arm 50ft
    285lbs per arm 23ft

    T bar rows against doubled green bands
    1 plate x 10
    1 plate & 1 quarter x 10
    2 plates x 10
    2 plates & 1 quarter x 8

    Glute ham raises 3 x 10
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  7. #57
    Senior Member ChadDresden's Avatar
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    Video of my top set from 8-19-12

    Last edited by ChadDresden; 08-19-2012 at 09:58 PM.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  8. #58
    Senior Member ChadDresden's Avatar
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    8-20-12 Speed Bench/Bench Accessory

    I do my speed bench in 3 week waves and every 4th week I do a heavy high rep dumbbell set on the flat bench and that was on the schedule this week.

    Flat bench DB Press

    35 x 12
    55 x 10
    80 x 8
    105 x 5
    125 x 21

    Pushdowns/Overhead Pushdowns
    3 x 12/12

    DB Upright rows 3 x 12

    Band Pull Aparts 3 x 12

    Seated Cable Rows 2 x 20

    Hammer Curls 4 x 10

    Seated AB Machine 4 x 15
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  9. #59
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    Saw your vid, dig the intensity in there... Look strong, gotta get your work in regardless of how you feel...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  10. #60
    Powerlifter/Strongman J L S's Avatar
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    looks like an intense environment for the deads, always good to have like minded people around you.

    Training seems to be going well considering the circumstances, wait untill you knuckle down and everything is spot on, some big PR's should follow!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  11. #61
    Senior Member ChadDresden's Avatar
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    Quote Originally Posted by Polk17 View Post
    Saw your vid, dig the intensity in there... Look strong, gotta get your work in regardless of how you feel...
    Thanks bud, I hear you on that note. I haven't been feeling 100% lately but once I get into the swing of things again with my schedule I will be fine. Until then as long as I get my prescribed work in I'll be good.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  12. #62
    Senior Member ChadDresden's Avatar
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    Quote Originally Posted by J L S View Post
    looks like an intense environment for the deads, always good to have like minded people around you.

    Training seems to be going well considering the circumstances, wait untill you knuckle down and everything is spot on, some big PR's should follow!
    Yea, we usually create a nice environment for each other. I am fortunate to have the best training partners around!
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  13. #63
    Senior Member ChadDresden's Avatar
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    8-22-12 Squat Training

    Well, first squat session of the new training cycle is in the books. Weeks 1,5 and 9 are all volume based, but the intensity slightly increases as the volume slightly decreases. This session wasn't heavy at all, but since I haven't done this much volume since my last meet training cycle, I was smoked.

    ascending 5x5 starting with approx. 65% (free squats/raw)
    bar x 8
    bar x 8
    145 x 5
    235 x 5
    325 x 5
    420 x 5
    435 x 5
    450 x 5
    465 x 5
    480 x 5 - last set still moved pretty well and none of them were grinders. I hit a 5 rep PR 3 weeks ago at 555lbs but I had done so much by the time I got to 480 I was smoked.

    Rest/Pause speed squats (free squats/raw) resting less then a minute between sets
    325 x 3
    335 x 3
    345 x 3
    355 x 3
    375 x 3

    Pause Squats w/ a 2 count pause in the hole

    445 x 2 sets of 3 reps

    Lat Pulldowns 4 x 15

    45 degree back raises against bands 3 x 10

    Standing abs against bands 5 sets

    Prowler sprints
    Just prowler for 75 ft x 2 sets
    50lbs added for 75 ft x 2 sets
    70lbs added for 75ft x 2 sets

    The goal is to squat a minimum of 675 (hopefully 690-700) raw in just a belt without knee wraps in November. I think it is definitely attainable if I put the work in. The volume was quite a bit tonight but my raw squat responds better to volume.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  14. #64
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    I feel your pain my man... But I agree, Raw Squat responds to Volume... I get so in tune, and feel really comfortable with my stroke, I know I got a big number in me... Solid work...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  15. #65
    Powerlifter/Strongman J L S's Avatar
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    lots of squatting, hope you followed that up with some milk
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  16. #66
    Senior Member ChadDresden's Avatar
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    Thanks guys...I followed it up with a pizza and order of cinnamon bread lol
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  17. #67
    Senior Member ChadDresden's Avatar
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    This weekend killed me. This was the second meet with Detroit Barbell I have helped run and it was the best one so far. It was a shit ton of work, but it turned out great. I got a little training in Friday between moving the monolifts, benches, weights and bars to the venue. I was smoked on Sunday for deadlift training but still got my prescribed work in. I felt a lot better today for speed benching.

    Updates:

    8-24-12 Bench training

    This was a scheduled test day for me to so that way at the end of my 12 week program I could see if it worked or not. Unfortunately I was smoked and didn't get to accomplish much. I'm not overly concerned though. I still got some work in

    Flat bench
    bar x 12
    bar x 10
    140 x 8
    230 x 5
    280 x 5
    320 x 2
    370 x 1
    410 x 1
    440 x 1
    410 x 3
    420 x 1

    Parallel grip pullups 3 sets at bodyweight

    Pushdowns 2 x 20

    That was all I had time for.

    Sunday 8-26-12 Deadlift training

    Between spotting/loading all day at the meet and moving the stuff around between the gym and venues I was sore and tired. I still got my work accomplished though.

    Speed Pulls against doubled mini bands
    135 x 5
    135 x 5
    185 x 3
    235 x 3
    285 x 3
    335 x 3
    355 x 3
    375 x 3
    405 x 3 - still fast and smooth but that was the top set according to my schedule




    Rack pulls from pin 3 (mid shin level)
    135 x 5
    225 x 5
    315 x 5
    405 x 5
    505 x 8 - this was by no means failure. I had 10-12 in me for sure but 8 was on the schedule and I got it in.

    Chest supported t-bar rows against doubled green band
    1 plate x 10
    1 plate and 25 x 10
    2 plates x 10
    2 plates and a 35 x 10

    Sled drags - 200lb sled for 80 ft x 6 trips

    that was it that day

    8-27-12 Speed Bench and accessory

    Speed bench with buffalo bar against doubled mini bands
    bar x 12
    add doubled mini's
    bar x 8
    145 x 3
    200 x2x3
    210 x2x3
    220 x 2x3
    225 x2x3 - first time ever using buffalo bar the bench and I enjoyed it. Hopefully it will increase my starting power

    Incline bench press
    135 x 8
    225 x 15
    275 x 6 I just did these for reps. I'm trying to add some upper body mass

    Dips
    Bodyweight x 10
    20lb chain x 10
    45lb chain x 12

    Overhead rope pushdowns
    2x15

    Upright rows w/ cable 3 x 12

    Hammer curls working up with sets of 5 from 30lb DB's ending with the 55lb DB's (15 seconds rest between changing DB's)

    Band Pull aparts with orange band 3 x 12

    Standing abs against bands 3 sets


    Last edited by ChadDresden; 08-27-2012 at 06:36 PM.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  18. #68
    Powerlifter/Strongman J L S's Avatar
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    lot of work got in there! nice deads, strong speed pulls and from the pins! do you feel you get alot out of rack pulls? I havent done them for ages! may have to give them a whirl again.
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  19. #69
    Senior Member ChadDresden's Avatar
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    Quote Originally Posted by J L S View Post
    lot of work got in there! nice deads, strong speed pulls and from the pins! do you feel you get alot out of rack pulls? I havent done them for ages! may have to give them a whirl again.
    I personally think rack pulls help but I never ever do them for a max single. Maybe once in a great while. I do them for upper body thickness and mass mostly. They may help a little for the top end on my pull. I do notice a difference if I don't do them though.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  20. #70
    Senior Member ChadDresden's Avatar
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    8-29-12 Squat training

    After being back from vacation for about 2 weeks, I am starting to feel like myself again. I felt good today and got some good training in. Everything was smooth and felt spot on. This is only week 2 of the new training cycle so nothing is "heavy" yet...

    Free Squats w/ straight bar

    bar x 12
    145x 8
    235 x 5
    325 x 3
    415 x 2
    475 x 1
    add belt
    525 x 1
    575 x 3 - this was a PR for a triple. Last training cycle my best triple was 560. I definitely had another rep in me, but I stick to my programming and don't get greedy with squats. I always leave a little in the tank and it usually pays off. I have a triple with 590 week 6 and a triple with 605 week 10...so this sets me up perfectly.

    Speed Squats to 15" box against doubled orange bands (approx. 170lbs of tension)
    145 + bands x 2
    195 + bands x 2
    235 + bands x 2
    255 + bands x 3x2

    Dead squats w/ safety squat bar (starting about 2 inches above parallel)
    bar x 5
    170 x 3
    260 x 3
    350 x2
    370 x 2
    380 x 2 - last 3 working sets done w/ 1 minute rest between them...all were easy but today was more volume and speed out of the hole

    Seated Hammstring curls 3 x 15

    Walking sled pull throughs w/ 135lb sled 10 reps pulling through then walking to take the slack out and pulling through again....4 sets

    Standing abs 3 sets
    Last edited by ChadDresden; 08-29-2012 at 07:46 PM.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  21. #71
    Senior Member ChadDresden's Avatar
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    8-31-12 Bench Training

    Had a heavy close grip session today. I left a little in the tank which I need to start doing with my bench training again. I blew it up off my chest, but hit a brick wall 2/3 of the way up and stalled for a brief second and then popped it right up to lock out...my training partner almost grabbed it lol. It was pretty strange but still a 5lb PR.

    Close Grip bench (thumbs length from smooth)
    bar x 10
    95 x 8
    135 x 5
    185 x 5
    225 x 5
    275 x 3
    315 x 2
    365 x 1
    410 x 1
    435 x 1

    Incline DB Press
    90 x 10
    110 x 10
    130 x 12 - I felt like I could've gotten 14-15 but I misgrooved it and fell out of my rhythm and couldn't recover from there. Still not a bad set though. My best is 14 with the 130's and 9 with the 150's.

    One arm pushdowns with choked orange band 4x20 per arm

    Overhand grip pullups

    Bodyweight 3 sets of 3(failure...pathetic lol) then 2 sets assisted with orange band of 8 reps

    Side raises 3 x 10

    Hammer Curls 3 x 15

    Ab work and done

    Last edited by ChadDresden; 08-31-2012 at 10:23 PM.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  22. #72
    Powerlifter/Strongman J L S's Avatar
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    nice work man, that bench still looked strong despite the pause! was always moving anyway!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  23. #73
    Senior Member ChadDresden's Avatar
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    Quote Originally Posted by J L S View Post
    nice work man, that bench still looked strong despite the pause! was always moving anyway!
    Thanks man, it's definitely a huge work in progress right now lol
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  24. #74
    Senior Member ChadDresden's Avatar
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    9-2-12 Deadlift training

    I am switching up my programming a little bit leading into the next meet. I have 10 deadlift sessions left and I usually pull heavy every third week. I am going to start pulling heavy(ish) every other week now with speed pulls on my other weeks. Instead of pulling max singles and doubles on my heavy weeks it's going to be more volume based work in a linear progression fashion trying to peak for the meet. If I do it right and bust my ass, a 725-740lb raw pull should be in the cards if I stay healthy.

    Deadlifts w/ straight weight
    135 x 8
    135 x 5
    225 x 5
    315 x 5
    405 x 3
    495 x 1
    585 x 1
    635 x 1 - just did a single at 90%(ish)...I just pulled 645 for 3 a few weeks ago so this was pretty easy as it should be.
    455 x 5
    505 x 5
    550 x 5

    Bent over barbell rows 5x6

    Glute Ham raises 3x12

    Conditioning circuit:

    425lbs sled and 350lb prowler

    425lbs backward sled drag 50ft plus 350lb prowler push 50ft x 2 sets
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  25. #75
    Senior Member ChadDresden's Avatar
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    9-3-12 Bench Accessory training

    Standing overhead strict press
    bar x 10
    95 x 10
    135 x 8
    185 x 5
    210 x 5
    235 x 5
    255 x 5 - all sets were pretty easy...the 255 x 5 was a little harder then normal due to the volume I did before hand but that was the goal...

    Incline Bench Press
    135 x 8
    225 x 3
    275 x 6
    285 x 6
    300 x 8 - considering this was after military press I was pretty happy with this set

    Triceps pushdowns (heavy) 4x10

    Upright rows supersetted w/ band pull aparts 2 x 20

    Hammer curls sets 5 heavy sets of 5

    ab work then done
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

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    Replies: 27
    Last Post: 03-10-2008, 04:37 PM
  5. pictures?
    By syntekz in forum General Chat
    Replies: 42
    Last Post: 09-25-2001, 05:00 PM

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