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Thread: The Raw Reckoning

  1. #26
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    9/27/12 Deadlift Deload

    Deadlift
    135x5
    225x3
    315x3
    385x1
    385x1
    385x1
    385x1
    385x1
    385x1

    BB Shrug
    295x15
    205x30

    KB Swing
    70x20
    70x20

    Wheel (paused)
    Bx12
    Bx12

  2. #27
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    9/29/12 Bench Main

    BW: 196

    Bench
    135x10
    185x5
    225x3
    255x2
    275x1
    290x1

    255x5
    255x5
    255x5

    Closegrip (Fatbar)
    205x6
    205x6

    DB Row
    105x10
    105x10
    105x10

    Elbows-Out Ext
    35x12
    35x12

    OH KB Ext
    40x20
    40x20
    Last edited by Zak198; 10-25-2012 at 11:49 AM.

  3. #28
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    10/01/12 Squat Deload

    Squat
    135x5
    185x4
    225x3
    275x2
    275x2
    275x2
    275x2
    275x2
    185x15
    135x30

    Leg Curl
    90x12
    90x12

    HLR (Spud Straps)
    Bx12
    Bx12


    Back's a little cramped up from squatting, but otherwise feel good, getting the groove dialed in.

  4. #29
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    10/2/12 Light Bench/Accessory

    Bench
    135x10
    185x5
    210x8
    210x8

    Press Behind Neck
    115x8
    115x8

    Pullup (Parallel Grip)
    B+10x10
    B+10x10
    B+10x10

    Rear-Delt Fly (Pec Deck)
    95x10
    95x10

    Fatbar Curl
    75x10
    75x10


    Clock puncher...

  5. #30
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    10/4/12 Deadlift

    Deadlift
    135x5
    225x3
    315x2
    365x1
    405x3 (belt on)
    405x3
    405x3
    405x3
    405x3

    RDL
    275x10
    275x10

    Shrug
    315x12
    315x12

    KB Swing
    70x20
    70x20

    Wheel
    Bx15
    Bx15
    Bx15


    Going to compete in January at the AAU meet in Richmond. The timing and location are good for me. Planning a good run of training up to the meet, I expect to obliterate all PRs. Good first day of pulling today...last rep w/ 405 was as easy as the first.

  6. #31
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    10/5/12 Bench Main

    Bench
    135x10
    185x5
    225x3
    255x2
    275x1
    295x1
    265x3
    265x3
    265x3
    265x3
    265x3

    Closegrip (Fatbar)
    215x6
    215x6

    DB Row
    105x12
    105x12
    105x12

    Elbows-Out Ext
    35x12
    35x12

    KB OH Ext
    44x20
    44x20


    Nursing the bench back to health.

  7. #32
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    10/8/12 Squat

    Squat
    45x10
    135x5
    185x4
    225x3
    275x2
    325x5 (belt)
    325x5
    325x5
    325x5
    325x5

    SSB (Olympic)
    185x10
    185x10

    Leg Curl
    95x10
    95x10

    Hanging Leg Raise (Spud Straps)
    Bx15
    Bx15


    Squats feel very strong. Depth was great, everything was smooth, last rep felt better than the first.

  8. #33
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    Last set of squats 10/8/12 (325x5)


  9. #34
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    10/9/12 Bench Auxiliary

    BW: 197

    Bench (Explosive/45s interval)
    205x2
    205x2
    205x2
    205x2
    205x2
    205x2
    205x2
    205x2

    Press Behind Neck
    120x8
    120x8

    Semi-Sup Pullup
    B+15x10
    B+15x10
    B+15x10

    Rear-Delt Fly (Pec Deck
    95x12
    95x12

    Fatbar Curl
    80x12
    80x12

  10. #35
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    10/11/12 Deadlift

    Deadlift
    225x3
    315x2
    365x1
    420x3 (belt)
    420x3
    420x3
    420x3
    420x3

    RDL
    295x10
    295x10

    Shrug
    335x10
    335x10

    KB Swing
    80x20
    80x20

    Wheel (paused)
    Bx20
    Bx20


    Feeling good, everything smooth.

  11. #36
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    10/13/12 Bench Main

    BW: 197

    Bench
    135x10
    185x5
    225x3
    275x1
    305x1

    270x3
    270x3
    270x3
    270x3
    270x3

    Closegrip (Fatbar)
    225x6
    225x6

    DB Row
    110x10
    110x10
    110x10

    Elbows-Out Ext
    40x10
    40x10

    KB OH Ext
    50x18
    50x18


    Just trying to keep the bench inching forward.

  12. #37
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    10/15/12 Squat

    Squat
    45x10 (OH)
    135x5
    185x4
    225x3
    275x2
    340x5 (Belt on)
    340x5
    340x5
    340x5
    340x5

    SSB Squat (Olympic)
    195x10
    195x10

    Leg Curl
    100x10
    100x10

    Hanging Leg Raise (Spud Straps)
    Bx16
    Bx16


    Squats are right on track.

  13. #38
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    Squat Vid 10/15


  14. #39
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    10/16/12 Bench Aux

    Bench
    135x10
    185x5
    225x8
    225x8

    Press Behind Neck
    125x8
    125x8

    SS Pullup
    B+15x11
    B+15x11
    B+15x8

    Rear-Delt Fly (Pec Deck)
    95x14
    95x14

    Fatbar Curl
    45x25
    45x25

  15. #40
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    10/18/12 Deadlift

    Deadlift

    warmup:
    135x5
    225x4
    315x3
    365x2

    work (belted):
    430x3
    430x3
    430x3
    430x3
    430x3

    RDL
    315x8
    315x8

    Shrug
    335x12
    335x12

    KB Swing
    80x20
    80x20

    Wheel (paused)
    Bx20
    Bx20


    Good night...
    Last edited by Zak198; 10-18-2012 at 07:26 PM.

  16. #41
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    10/20/12 Bench Main

    BW: 197

    Bench
    warmup:
    135x10
    185x5
    225x3
    275x1
    295x1
    310x1

    work:
    280x3
    280x3
    280x3
    280x3
    280x3

    Bench (3ct pause)
    225x5
    225x5

    DB Row
    110x12
    110x12
    110x12

    Elbows-Out Ext
    40x12
    40x12

    KB Overhead Ext
    53x20
    53x20


    I don't think I get much out of closegrips, going to use 3ct pauses as a second exercise on heavy day.

  17. #42
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    10/22/12 Squat

    Squat

    warmup:
    45x10,5 (OH)
    135x5
    185x4
    225x3
    275x2
    315x1

    work (belted):
    355x5
    355x5
    355x5
    355x5
    355x5

    SSB Squat (Olympic)
    205x10
    205x10

    Leg Curl
    105x10
    105x10

    HLR (Spud Straps)
    Bx16
    Bx16


    This was a good night. Squats were grindey but were always going up. Also the last night of 5x5s. Deload next week, then things get heavier. I think I've laid a very solid foundation for the rest of this cycle.

  18. #43
    Powerlifter/Strongman J L S's Avatar
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    Damn, its good sometimes to drop by a log with in-interrupted posts! adding some nice lb'ages to these working sets, especially over a good time frame will lead to some prolific gains! lots of 5's and 3's! thats how you get strong!
    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. #44
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    10/24/12 Bench Aux

    Bench (Fatbar/45s intervals)
    205x2
    205x2
    205x2
    205x2
    205x2
    205x2
    205x2
    205x2

    KB Press
    52x8
    52x8

    Pullup
    Bx10
    Bx10

    Pitcher Raise
    15x15
    15x15

    DB Curl
    25x15
    25x15


    Nice easy session to start the deload week.

  20. #45
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    Quote Originally Posted by J L S View Post
    Damn, its good sometimes to drop by a log with in-interrupted posts! adding some nice lb'ages to these working sets, especially over a good time frame will lead to some prolific gains! lots of 5's and 3's! thats how you get strong!
    Yeah, things are definitely going well, figuring out what works for me, though it's taken awhile. Agree w/r/t the 5's and 3's, I think driving those up is the key to raw strength.

  21. #46
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    10/25/12 Deadlift Deload

    Deadlift (30 second interval)
    345x1x10 sets

    Shrug
    295x15
    225x25

    Back Extension (Pause at Top)
    Bx20
    Bx20

    Wheel
    Bx12
    Bx12

  22. #47
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    10/28/12 Squat Deload

    BW: 196

    Squat
    275x2
    275x2
    275x2
    275x2
    275x2
    185x12

    Leg Curl
    90x10
    90x10

    Leg Raise (Chair)
    Bx12
    Bx12


    Had to move this up a day due to uncertainty about gym availability the next few days, as we're staring down a storm of cataclysmic proportions. Squats felt awful, glad it was a light week and nothing challening was on the menu cause it would have been a bitch.

    Spent all day yesterday at the USAPL meet in Lexington, coaching my wife in her first foray into competitive lifting. She did absolutely awesome, went 8/9, with a 260 pull at 132 raw, and a 148 bench. Proud of her.

  23. #48
    Train Hardcore!!! muscle_g's Avatar
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    Nice log and congrats to the wife!!
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  24. #49
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    Quote Originally Posted by muscle_g View Post
    Nice log and congrats to the wife!!
    Appreciate that. I think she's been bitten by the iron bug.

  25. #50
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    10/30/12 Bench Aux

    Bench (Fatbar/Explosive/90s interval)
    215x5
    215x5
    215x5
    215x5
    215x5
    215x5

    KB Press (Standing/Single Arm)
    52x10
    52x10

    Pullup
    Bx10
    Bx10
    Bx10

    Pitcher Raise
    20x15
    20x15

    DB Curl
    25x15
    25x15

    Horn
    2x15

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