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Thread: The Raw Reckoning

  1. #51
    Powerlifter/Strongman J L S's Avatar
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    looks like your back again zak! nice first bench session!
    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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    11/1/12 Deadlift

    Deadlift
    warmup:
    135x5
    225x4
    315x3
    work:
    385x3
    445x3

    Deadlift (Explosive/60s interval)
    335x2
    335x2
    335x2
    335x2
    335x2
    335x2

    RDL
    315x10
    315x10

    SSB Squat (Olympic)
    205x10
    205x10

    Wheel (Offset)
    Bx12
    Bx12


    Here's the 445x3 pull:


  3. #53
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    11/3/12 Bench Main

    Bench
    135x10
    185x5
    225x5
    245x5
    265x5

    2-Board
    275x5
    295x5

    3ct Pause Bench
    235x5
    235x5

    Closegrip
    225x6
    225x6

    DB Row
    110x12
    110x12
    110x12

    Rope Pushdowns
    2 sets

    KB OH Ext
    1 set

  4. #54
    WBB Team Captain Coke's Avatar
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    Nice job throughout Zak, good luck with your goals.

  5. #55
    Powerlifter/Strongman J L S's Avatar
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    they were some damn nice clean pulls zak, nice job man
    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/

  6. #56
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    11/5/12 Squat

    Quote Originally Posted by Coke View Post
    Nice job throughout Zak, good luck with your goals.
    Quote Originally Posted by J L S View Post
    they were some damn nice clean pulls zak, nice job man
    Thanks much guys. Things are lining up well for me. Momentum is everything

    Here's tonight's:

    Squat
    warmup:
    45x10
    135x5
    185x4
    225x3
    275x2
    work:
    315x5
    370x5

    Squat (Explosive/90s interval)
    255x3
    255x3
    255x3
    255x3
    255x3
    255x3

    Squat (3ct Pause/Olympic)
    265x5
    265x5

    Mike's 3P GHR
    Bx6
    Bx6

    Hanging Pike
    Bx6
    Bx6


    Mike's 3P GHR's are as follows: Back Extension w/ a hold at parallel to floor, followed by a traditional GHR, another hold at parallel, into another back ext, and so on. They are tough.

  7. #57
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    11/7/12 Bench Aux

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

    KB Military Press
    60x8
    60x8

    Pullup
    Bx12
    Bx11
    Bx10

    Pitcher Raise
    20x18
    20x18

    DB Curl
    30x12
    30x12

  8. #58
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    11/8/12 Deadlift

    Deadlift
    135x5
    225x4
    315x3
    365x2
    405x3
    460x3

    Deadlift (Explosive/90s interval)
    335x2
    335x2
    335x2
    335x2
    335x2
    335x2
    335x2
    335x2

    RDL
    325x8
    325x8

    SSB Squat (Olympic)
    215x8
    215x8

    Wheel (Offset)
    Bx14
    Bx14


    Solid night. Making a point of avoiding any kind of psyche for the heavy sets. Weight moved a little slow but no grinds.

  9. #59
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    11/10/12 Bench Main

    BW: 201

    Bench
    135x10
    185x5
    225x3
    255x5
    275x5

    Bench (3ct Pause)
    245x5
    245x5

    Closegrip
    225x8
    225x8

    DB Row
    115x10
    115x10
    115x10

    V-Bar Pushdown
    100x12
    100x15


    Top set felt a little tougher than it ought to have.

  10. #60
    Senior Member larsen540's Avatar
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    Great training here keep it up
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
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  11. #61
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Zak198 View Post
    Solid night. Making a point of avoiding any kind of psyche for the heavy sets. Weight moved a little slow but no grinds.
    this is massive! I've been doing this all through my training for a while now, it does really help when you need to turn it on for a heavy set or a day you are really struggling! training coming along nicely still zak!
    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/

  12. #62
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    11/12/12 Squat

    Quote Originally Posted by larsen540 View Post
    Great training here keep it up
    Many thanks, sir! Great to get feedback from a great lifter.

    Quote Originally Posted by J L S View Post
    this is massive! I've been doing this all through my training for a while now, it does really help when you need to turn it on for a heavy set or a day you are really struggling! training coming along nicely still zak!
    Yeah, this is something I have to keep in check, because I can tend to get excited and emotional if I do not. I have seen the toll emotional lifts take on recovery, versus more workmanlike attempts...really think that even more than volume or intensity, this is the key for me to manage my recovery.

    On to tonight's action:

    Squat
    45x10
    135x5
    185x4
    225x3
    275x2
    325x5
    385x5

    Squat (Explosive/90s intervals)
    255x3
    255x3
    255x3
    255x3
    255x3
    255x3
    255x3
    255x3

    Squat (3ct pause)
    275x5
    275x5

    GHR (m3p)
    Bx7
    Bx7

    Hanging Pike
    Bx8
    Bx8

    Top set was grindey on the last rep, as evidenced by the attached video. Had to fight for depth and cut it pretty close, not sure about all of them.

    385x5:

  13. #63
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    11/13/12 Bench Aux

    Bench (Fatbar/Explosive/90s intervals)
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5

    KB Military Press
    60x10
    60x10

    Pullup
    Bx12
    Bx12
    Bx11

    Pitcher Raise
    25x15
    25x15

    DB Curl
    35x10
    35x10
    Last edited by Zak198; 11-14-2012 at 07:40 AM.

  14. #64
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    11/15/12 Deadlift

    Deadlift
    135x5
    225x4
    315x3
    405x3
    470x3

    Deadlift (Explosive/60s interval)
    355x2
    355x2
    355x2
    355x2
    355x2
    355x2

    RDL
    325x10
    325x10

    SSB Squat (Olympic)
    215x10
    215x10

    Wheel (Offset)
    Bx16
    Bx16


    Good night, nice focus but no psych. Here's the top set (470x3):


  15. #65
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    11/16/12 Bench Main

    Bench
    135x10
    185x5
    225x3
    255x5
    280x5

    Bench (Ram)
    295x5

    Bench (3ct pause)
    250x5
    250x5

    Closegrip
    235x6
    235x6

    DB Row
    115x12
    115x12
    115x12

    V-Bar Pushdown
    2 sets


    Had to get this one in quick, travelling for a wedding, but got all the planned work in.

  16. #66
    Powerlifter/Strongman J L S's Avatar
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    definitely agree with the sentiments on emotion, I'm usually pretty bad for it towards the end of a traning cycle haha, its almost an instinctive thing early on to stay quiet though and just build it all up! The calm before the storm as it were!

    You're bench is really coming along now though zak!
    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/

  17. #67
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    11/20/12 Squat

    Squat
    45x10
    135x5
    185x4
    225x3
    275x2
    330x5
    395x5

    Squat (Explosive/90s)
    265x3
    265x3
    265x3
    265x3
    265x3
    265x3

    Squat (3ct Pause)
    285x5
    285x5

    GHR (3p)
    Bx8
    Bx8

    Pike
    Bx8
    Bx8


    Had to gut that top set out. Felt awful all weekend (coupled with good friend's wedding - fairly heavy drinking, etc.,) and pushed this session back a day. Happy to get 395x5, deload is next week, then on to 3s. Still have good momentum.

  18. #68
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    Its been awhile since I've stopped in here, but wow. Great progress so far!

  19. #69
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    Quote Originally Posted by byronsru24 View Post
    Its been awhile since I've stopped in here, but wow. Great progress so far!
    Thanks bud, things are definitely going well for me, learning and getting stronger.

  20. #70
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    11/21/12 Bench Aux (Deload)

    Bench (Fatbar)
    205x10
    205x10

    KB Military Press
    60x8
    60x8

    Pullup
    B+15x8
    B+15x8

    Pitcher Raise
    15x20
    15x20

    DB Curl
    30x12
    30x12

  21. #71
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    11/22/12 Deadlift (Deload)

    Deadlift
    405x1
    405x1
    405x1
    405x1
    405x1

    Shrug
    315x12
    225x25

    Back Ext
    Bx20
    Bx20

    Wheel
    Bx15
    Bx15

  22. #72
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    11/24/12 Bench Main (Deload)

    Bench
    245x3
    245x3
    245x3
    245x3
    245x3
    205x12

    CS Row
    115x12
    115x12

    Pushdown
    2 sets

    Horn
    2 sets
    Last edited by Zak198; 11-24-2012 at 04:36 PM.

  23. #73
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    11/26/12 Squat (Deload)

    Squat
    45x10,10
    135x5
    185x4
    225x3
    275x2
    295x2
    295x2
    295x2
    205x12

    Leg Curl
    110x10
    110x10

    Pike
    Bx8
    Bx8

  24. #74
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    11/27/12 Bench Aux

    Bench (Fatbar/90s Intervals)
    235x5
    235x5
    235x5
    235x5
    235x5
    235x5

    KB Military
    70x6
    70x6

    SS Pullup
    15x8
    15x8
    15x8

    Pitcher Raise
    30x12
    30x12

    DB Curl
    40x8
    40x8

  25. #75
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    11/29/12 Deadlift

    BW: 203

    Deadlift
    135x5
    225x4
    315x3
    415x3
    485x2 (missed 3rd)

    Deadlift (90s interval)
    365x2
    365x2
    365x2
    365x2
    365x2

    SSB Squat
    225x8
    225x8

    Back Extension (Plate Behind Head)
    25x10
    25x12

    Wheel (Offset)
    Bx16
    Bx16


    Had a pretty brutal day, then forgot my gym bag, so did this session without my belt. I put on one of the thin leather bodybuilding belts hanging at the gym. Not saying I would have managed a triple with 485 with my belt...third rep came up a little but I didn't have much fight to give it. Going to move to doubles, but not sure how I'm going to progress the deadlift...probably something like 490x2 next week, and go from there. My low back is a little fried, but I don't think I tweaked anything with the missed pull...let's consider it a double and a max effort halting pull to mid-shin. Beat goes on...
    Last edited by Zak198; 11-29-2012 at 07:38 PM.

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