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thanks guys im glad to be back at it. here was the last few training days.

sat 6/20/09

de bench-

speed bench- 9x3 w/50%

db bench- 80x10x4

great log, good luck with your meet.

speed squats- 135x5,225x5,275x2x6

speed pulls-315x1x6

leg curls-125x10x4

hypers- bw x 15x3

bb shrugs-315x10,405x10,10, 20

i can squat about 500-550lbs raw right now and dead over 600, im just starting training heavy again after 2 months of tons of cardio,dieting and high rep training. so im taking it easy the first few...

awesome log bro. i plan on competing raw to for my first comp. you got some nice #'s already at your weight. good luck.

nice to see your trying out westside. workouts look great, how you liking it compared to 5x5?

looks like your training is going very well. congrats on setting the record. thats a sick bench for no leg drive.

thanks bud, hope your trainings going good . im thinking of doing a raw meet in a few months, not sure if i want to cut to 198 or compete at 220 though.

i also did 4x10 pull ups super setted w/ 4x10 seated rows for back on me bench day*

man ben good to see your trainings still going well.

6/15/09

me squat/dl day- wk 1

box squats(parallel) 135x7,225x5,315x5,365x5,385x5,405x5

platform deads- 225x5,275x5,315x5,365x5

leg curls- 140x7,170x7,7

i stopped posting for a while. ive been training hard to cut weight. i dropped from 245 to 210 in 3 months. got down to 8% bf the leanest ive ever been. now i want to get back into training for...

jon cole used to swear by weighted crunches with a 100lb plate on his chest. said it helped his deadlift. i think squats without a belt help alot. only wear your belt for your real heavy sets, i...

yea those percentages sound good. give it a try, the key is not to burn out before you max out. save your best for you max day. alot of people hit crazy #'s before a meet, get burned out then dont...

bench- 135x10,225x5,315x1,365x1,405- almost got it elbow couldn't take it. last time i maxed i hit 435 pretty easy so this kinda sucks.

db incline-55x10,75x8,90x8,100x8,120x6

flyes-...

i got some advice from andy bolton and he said to do your regular deads, do a regular 6-8 meso for your deadlifts. follow your deadlifts up with block or rack pulls for sets of 3-5 reps. follow up...

sorry havent been on in a while, normally you would do waves,i like 6 week waves. wk 1-2 8x1 w/ 50%, wk 2-4 8x1 w/ 55%, wk 5-6 8x1 w/ 60%.

sunday- bench day

bench-wk1 work up to 6 rm, wk2 work up to 5 rm, wk 3 work up to 3 or 4rm, wk4-6 heavy singles(wk 6 should be close to 1 rm), wk 7- deload 3x3w/6rm,
wk 8- max, wk 9-10 deload....

the most i would bench is 2x a week. 1 heavy day, 1 light day. so far what has worked for me the best is doing 8-10 week meso cycles, deloading for a couple weeks. then repeating with heavier...

assistance day

close grip bench- 135x10,155x6,185x6,225x6
pushdowns- 70x10,10,10,10 ( had to go light on tri's elbow still hurts)

pulldowns-160x10,180x10,10,10
seated rows-180x10,10,10
iso...