View Full Version : 1000 RAW > 1200 equipped...
I take it thats pounds <buff>
GoldenArrow
07-02-2005, 13:56
Best get your shirt ordered then, queen.
I don't need no shirt to take your candy ass, bitch.
GoldenArrow
07-02-2005, 14:23
One.......fifty......
1. Squat RAW day (not maximal)
10" box squat - 5x2
14" box squat - 3x3
Pullthroughs (glutes) - 5x5
Grip
2. Bench weakness (not maximal)
Bottom positon bench - 5x2
Board press - 3x3
Rows - 5x5
3. Squat equipped day (maximal)
Squat - heavy, singles.
Deadlift - heavy, sinlges.
Walkouts/core.
4. Bench (maximal)
Bench - heavy, sinlges.
Close grip bench - heavy, doubles or triples.
Thick bar chins - 5x5
Week 1-2 base
Week 3 load
Week 4 de-load
Week 5-6 base
Week 7 load
Week 8 de-load
Week 9 compete
Week 1. Day 1. Base.
10" Box Squat - 60x5 100x2 110x2 120x2x2
14" Box Squat - 120x2 130xF 120x2x1
Pullthrough - 3/4 stack x5x5
Lower body stretching - 20mins.
Shit. Utter shit. Tensa was cramping on the 100kg 10" box. By the time I got to the 14" I couldn't get up with the 130 it hurt that bad.
Lots of eats today and yesterday, but still @ 202lbs.
what happened to staying raw?
Man of Steel
07-02-2005, 16:34
Have you stopped training with the guy who had a random routine?
what happened to staying raw?
I train RAW mostly and wont be buying a bench shirt for a long time, the suit is just for the comp.
Have you stopped training with the guy who had a random routine?
Yes, its not optimal for my comp. I will go back with him after this is done with though.
I train RAW mostly and wont be buying a bench shirt for a long time, the suit is just for the comp.
rob, when you have comp?
you wanna use suit just for comp?
why don't get a shirt?
Get going with it mate. Its crunch time.
All the best.
you wanna use suit just for comp?
why don't get a shirt?
Not strong enough for a shirt yet mate. If I bought a rage or whatever it would take 160 to touch and I can't lock that out, not by a long way.
GoldenArrow
08-02-2005, 11:27
Um. There was a woman pressing 30k sunday wearing the same shirt as me, you can get a shirt to touch.
What do you mean by getting the shirt to touch?
GoldenArrow
08-02-2005, 12:15
Be able to bring the bar to your chest.
veganlifter
08-02-2005, 12:46
i think using equipment could improve my squat quite a bit, shoud go over 200 with a bit of practise. Don't know if it would help with my deads at all, really don't know.
Same goes for benching, i have trained some lockouts 6-8 months ago and was doing them with 120kg, so perhaps i could get some out of it. But the fact is my pressing is pants and i would like to fix that before hitting a competition...
Rob, any training goals now before the comp? raw and equipped?
Week 1. Day 2. Base.
Bench with pause - 40x5 60x2 65x2 70x2 75x2 80x2
1 Board - 80x3 85x2 80x3
1 Arm Row - 20x5 30x5 40x3 35x5 35x4
Not a great session, but not complete shit either. Benching was good, but I felt weak. Not sure why.
Had to bench at 0615 today. Which wasn't nice. It was so damn early I forgot what I should of been doing and did bench instead of bottom position bench. I only rememberd on the 2nd to last set, so I did them with a pause instead. DOH.
Grrrrr. 201lbs.
GoldenArrow
08-02-2005, 13:53
Why 1 board?
Its where I am struggling ATM.
Rogue_zero
09-02-2005, 12:34
never tried board presses. Let me now if you find themn usefull
I already do find them useful. They let you [a] work a weakness area specifically by training joint angles that you need to, and let you do that in a competition style bench format, and [b] allow you to use a heavier weight than normal and get used to having it in your hands.
Got in a scuffle with some Irish nob heads last night after a beer or 10. Right arm is sore. Going for a run later to get some CV back into my routine. Down to 199lbs. GAY!
Week 1. Day 3. Base.
CV - Jog 2 miles in 22mins (yes, I was going slow on purpose).
Week 1. Day 4. Base.
Squat - 100x5 110x3 120x1 130x1 135x1 140x1
Deadlift - 140x4 150x3 160x3x1
Partial Squat from bottom position (12" ROM) - 140x5 170x5 190x5
To be truely great, and very gay (at the same time) is a difficult thing to achieve Somehow; I managed it yesterday. Forgot to take suit and belt to gym so squats were unequipped: DOH! But still very pleased with performance, esp on partial squats, mega hard form bottom position with 190kg.
Partial Squat from bottom position (12" ROM) - 140x5 170x5 190x5
That sounds 'orrible. Well in. :048:
Day 5. Week 1. Base.
Bench - 60x5 70x2 75x2x1 80x1 85x1 90x1
Close Grip Bench - 60x4 65x2 70x1 75x1 80x1 85x1
Thick Bar Row - 60x10 80x4x5
Good session. 90 felt good. Sticking point is deffo in the 2-3 board area. Close grip felt great. Good form all round. Likeing this 'slight-arching' business. Rows were easy.
You pausing on those benches fool?
Yes. Paused bench = 2 seconds. Bench = 1 second.
Mightly muther****ing pissed off.
I have tonsilitus. I can hardly eat anything and contantly feel sick.
Yesterdays + prolly todays diet:
20 pints of water.
2 cups of sugary tea.
5 poached egg sandwiches.
Week 2. Day 1. Base.
No training.
Weight loss in 4 days? 5 ****ING LBS.
Will do mofo.
Decided to train. Plate curls and pressups.
Plate curls - (one handed) 5x20 10x3x10 (two handed) 30x2x3
Pressups - 40 40 10 < couldn't be arsed.
Also decided not to let tonsilitus rape me of any more mass.
The plan is to consume this today:
Cottage cheese - 1kg
Poached eggs - 10
Mashed potato - lots.
Milk - 4 pints.
Water - 10 pints +
:023:
a silly infection can't deter rob
Eaten 4.5g of vit C already, and am going for 9g by bedtime.
Eaten 4.5g of vit C already, and am going for 9g by bedtime.
Why?
For some gay reason I have a cold too.
PikeKing
14-02-2005, 15:42
run down and knackered maybe?
For some gay reason I have a cold too.
So do you have any positive experiences with using massive amounts of vitamins against colds?
run down and knackered maybe?
Possibley. Not sure.
So do you have any positive experiences with using massive amounts of vitamins against colds?
Nope. But I am hoping it was worth trying.
I beleive it can shorten the the life of a cold and take Vit C every day but if your not used to high dosages watch out for severe stomach cramps (only done that one once) and the runs,nice.
I beleive it can shorten the the life of a cold and take Vit C every day but if your not used to high dosages watch out for severe stomach cramps (only done that one once) and the runs,nice.
Thanks for the heads up.
Well, although my throat hurts like a bastard, and I can't speak [no, really] I am training today and going for a record of 20 paoched eggs. I want my muscle back.
good luck mate, bad news on the illness....worse still Narc has overtaken you on Muscle Wars!
good luck mate, bad news on the illness....worse still Narc has overtaken you on Muscle Wars!
True. But it wont be for long. Also, I squat twice what he does so I am not worrying just yet.
Feeling 99% today. Eating shit loads. Gained 2lbs yesterday. Its coming back mofos. Am benching later, light and easy. Groove training and maybe some bottom position stuff.
good to hear, let's see some numbers
Well, if you must know (I was hiding this and hoping to suprise everyone next week with my equipped total, but I can contain it no longer):
(Even though I was ill, lost weight and hadn't trained hard in 8 days) I went to do a token squat/bench the day before yesterday to keep me ticking over, and well, I did better than expected...
Squat [4" above IPF paralell, totally RAW] - 100x5 120x3 140x1 150x1 160x1 170x1 170x4
Bench - 60x5 80x2
Not ****ing bad.
Rogue_zero
18-02-2005, 20:29
Well, if you must know (I was hiding this and hoping to suprise everyone next week with my equipped total, but I can contain it no longer):
(Even though I was ill, lost weight and hadn't trained hard in 8 days) I went to do a token squat/bench the day before yesterday to keep me ticking over, and well, I did better than expected...
Squat [4" above IPF paralell, totally RAW] - 100x5 120x3 140x1 150x1 160x1 170x1 170x4
Bench - 60x5 80x2
Not ****ing bad.
nice lifting, always hard when feeling under the weather. <buff>
20/02/2005
1000 - 1 ltr water and then go shopping with £14. :085:
1200 - 2x egg sandwiches. Coffee. 500ml water.
1300 - 4 salmon fishcakes. 1 ltr water.
1400 - 2 pints milk. Some bioyougrt shit.
1600 - 250g couscous. Tuna. 500ml water.
1800 - 450g cottage cheese. 1 large potato. 500ml water.
2000 - Nuts, lots of. Maybe some milk too.
2200 - 100g oats in milk. 500ml water.
2300 - Whey. lots of. in milk. 500ml water.
nice lifting, always hard when feeling under the weather. <buff>
Thanks, Rouge.
the block
21-02-2005, 01:13
nice to see some good numbers on your squat. :023:
21/11/2005
Squat - [Suit on]100x5 120x5 140x5 [Belt on] 160x2 170x2 180x2 [Suit + Belt off]100x8 100x4
Awesome session despite coughing all the way thorugh and generally feeling a bit shitty. I made the mistake of wearing my t-shirt over the top of the suit and it made the bar slip down my back.
Also, depth is an issue on sub 140kg. From now on I will only suit up on 160+. Re-tying my laces made me sweat like a ****ing whore. Loved the suit, though it took me, and two other guys to get my straps up. No pain whatsoever even with 20kg on top of my previous best RAW.
Suit tries to pull me forwards and makes arching difficult, but I can see the benifits straight away. I fully reccomend equipped lifting to all. Much less harsh on the hips/knees/back.
My pioneering investment in 1/4 squats has paid off too.
I ****ING RULE.
I can see a 200kg squat coming in 4-8weeks.
PikeKing
21-02-2005, 21:47
nice one you bastard
GoldenArrow
21-02-2005, 22:29
Call that a squat? ;)
Wait till I find a groove, get used to the weight, get some wraps and some groove breifs and add 20lbs of mass and your looking at 200kg+ easy.
Week 3. Day 2. Load.
Paused Bench - 40x10 60x5 70x2 75x2 75x2 75x2
1 Board - 80x2 80x2 80x2 85x2 90x1
1 arm Bench - 18x10 20x10 22x10
Pushdowns - 3x15xWhole stack
Thick Bar Row - 60x10 80x10 80x10 90x4
Thick Bar Chins - BWx3x5 1x4 1x1
Jesus this overreaching shit is hard. I tried to keep the work rate (density) high and managed to do all that in 39mins. 1 arm bench is a ****ing killer. Obiliques, delts, tris, the works. I rule.
BengDogg
22-02-2005, 17:40
Glad you hit your big squat, 180 is mental!
Good stuff mate, even if you are an equipment fag now. ;)
Cheers boys. 180 is no where near mental enough. It still feels light weight. 220kg is what I am after. I have decided to up my goals a little and make 480lbs the goal by comp date.
lil_jimmy
23-02-2005, 14:09
Thats fantastic progress i must say...
In your opinion, how much difference does the equipment make (in quantifiable terms)?
Jimbo
Anyone who says suits don't give you a lot is talking shit. I couldn't even make depth with 100kg on my back, and was borderline too high with 140kg the suit is so strong. 160+ was fine, that sank deep enough.
I reckon I am good for 160 RAW right now and next week am going for 190, so I am getting 30kg from the belt and suit.
1100 - Coffee x2.
1130 - 2 pints milk + tuna panini.
1330 - 2 pints milk.
1530 - Chicken and rice. 500ml water.
1800 - 450g cottage cheese + 2 large potatos. 500ml water.
Week 3. Day 4. Load.
RAW Squat - 100x8 100x8 120x5 140x2x2 160x1 170xF
[forgot my ****ing suit]
RAW 1/4 Squat - 180x10 200x10
Deadlift - 100x5 140x5 160x3x1
Bulgarian Squat - BWx10 10x10 20x10
Calves raise - 100x20 140x20
Bit pissed off about forgetting my suit. Volume rules. I like overreaching. A little miffed about failing 170 RAW, but 160 RAW is still a 10kg PR.
Week 3. Day 5. Load.
Couldn't eat for shit yesterday. But am determined to get back into it.
1000 - 3 weetabix + milk + coffee + 500ml water.
1200 - 4 bacon sandwiches + milk + 500ml water.
1300 - 2 poached egg sandwiches + milk +500ml water.
1600 - 4 pack egg/tuna sandwiches. 500ml water.
OK, so I have 6 weeks left before the comp. Having been ill, lost some mass and strength and desparately needing to get used to my suit ASAP (requiring lots of under the bar time) I am resorting to the only routine that has even come close to full body routines in terms of gains: JohnnyFives hypertrophy routine.
Week 1.
1. Squat 6x6@70% + 10x2 Deadlifts@50% + Core.
2. BENCH.
3. Squat 7x5@75% + 10x2 Deadlifts@50% + Grip.
4. BENCH.
Week 2.
1. Squat 8x4@80% + 10x2 Deadlifts@55% + Core.
2. BENCH.
3. Squat 10x3@85% + 10x2 Deadlifts@55% + Grip.
4. BENCH.
Week 3.
1. Squat Training 1RM.
2. Bench Training 1RM.
Week 4.
1. Squat 6x6@70%[+5kg] + 10x2 Deadlifts@60% + Core.
2. BENCH.
3. Squat 7x5@75%[+5kg] + 10x2 Deadlifts@60% + Grip.
4. BENCH.
Week 5.
1. Squat 8x4@80%[+5kg] + 10x2 Deadlifts@65% + Core.
2. BENCH.
3. Squat 10x3@85%[+5kg] + 10x2 Deadlifts@65% + Grip.
4. BENCH.
Week 6.
1. Compete.
Advantages.
-Lots of volume.
-Enough load.
-Lots of time in suit.
-LOTS of mass.
-A bit harder than the original. (More DL volume and load, heavier squats on de-load week).
-Means I know exactly what to do in the gym at any one day.
Disadvantages.
-Almost cardio. 6x6@70% is 36 reps with a 20rep squat weight. (10RM)
Good raw squatting mate, congrats on the PB! Do you think this is all carried over from your gear whore training?
Good raw squatting mate, congrats on the PB! Do you think this is all carried over from your gear whore training?
I have only trained in the suit once. So no. Its down to hard work, thanks.
Lol, that would have needed to be one f*cking good session then! Even better.
Token bench session in run up to J5's hypertrophy routine.
Week 3. Day 5. Load.
Bench - Lots of singles up to 90
CGbench - Lots fo singles up to 87.5
DB bench - 5's up to 30
OHP - 50x3 60x3 70x2
Thick bar chins - BWx5x3
Good session. 90 is regular weight now so am confident of that 100kg sinlge soon. OHP is looking good considering I haven't done it in months.
Man of Steel
25-02-2005, 17:13
Didn't your Squat 1RM temporarily go down last time you done J5's Hypertrophy Routine?
Temporary being the word. I added about 6lbs of mass on just my legs in 6 weeks. That translated to lots of strength after a little bit of low rep squatting. I didn't put as much effort into squatting then as I do now either. Just watch.
BengDogg
26-02-2005, 19:55
Im gonna watch cos i could always use more mass to enhance my awesome body :D
the block
26-02-2005, 21:05
i'm gonna watch too. voyerism.
Is it alright if I watch one-handed? :047:
BengDogg
27-02-2005, 08:04
Is it alright if I watch one-handed? :047:
So you can type with ht eother hand? :D
If you lot want to wank over my routine then do it somewhere else. Slimy ****s.
the block
27-02-2005, 23:53
rob - with the 1/4 squats, are you basically doing a curtsey (lol i can just imagine it) ? how many inches would you say you bend?
ROM is in the region of 8-12". They are partial squats really.
Forgot, tried tabata yesterday.
60kg back squat (ATG) and behind the neck power jerk complex.
I got 3x12 and one set of 4 then collapsed. Literally.
veganlifter
28-02-2005, 12:19
J5's routine slammed 15kg on my squat PB! Great for intermediates who need to spend a lot of time under the bar.
Then again, i didn't use those spring suits ;)
Please eject this hippy from my journal. Gear whores only.
:035:
Closed. New routine starts today. And we all know what that means people....
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