New log time! Omaha went well, and I'm forced to be out of my shirt for awhile due to my tattoo appointments, I figured it's time to get strong out of the gear as well. A good friend of mine uses the 5/3/1 principles, and his yoke is also bigger than basically anyone other than Kaz and a few others. He helped me with this new routine. Not going to name drop, but you can probably put two and two together. Just like him, my definition of RAAAAAAWWWW includes a belt, wrist wraps, or knee wraps. If that doesn't work for someone else and their definition of it, take it elsewhere.
The focus is going to be on the major four lifts: squat, bench, deadlift, and military press. The idea is just to get strong, and start the path of a ridiculous yoke. Period. It's percentage based, 4 week waves. It's going to suck, and that's why it will work.
G.F.S.
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Thread: Assassin's Training Log
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09-15-2008, 08:52 PM #1
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
Assassin's Training Log
Last edited by Iceman1800; 04-08-2013 at 02:46 PM.
900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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09-15-2008, 08:53 PM #2
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
RaaaaaAAAAAAAwwwwwwwWWWWWWWWWWWW Squat: 9/15/2008
Squat
3/145
3/235
3/325
5/395
5/420
5/470
Shrugs
10/135
10/225
10/315
10/405
10/495
Hanging Leg Raises SS w/ DB Curls
4 sets/10 reps
4 sets/10 reps/30s-45s
My groin/hamstrings are LIT UP! Not used to the narrow stance, but it will only make me stronger. Going to take a few workouts to modify the %'s, but I have nothing but time.
Walking will suck tomorrow.900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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09-18-2008, 08:41 PM #3
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
Shoulders: 9/17/2008
Bennihana's Restaurant
2 hours, eating/drinking
Watching Saw IV with a very cute female
2 hours
All in all, a great training day.
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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09-18-2008, 08:42 PM #4
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
Yoke/Deadlift Day: 9/18/2008
Hang Cleans
warmups
5/155
5/165
5/175
Deadlifts
warmups
5/375
5/405
5/425
Hypers + Roman Chair Abs Giant Set
4 sets/10 reps each
I'm keeping the hang cleans light, since I never do this exercise. I also don't know how this is going to affect the deadlifting as it gets heavier, but I gots to do it if I want a big yoke. Forgive me for not doing reps with 325 at a bodyweight of 125 like so many e-lifters. Start too high, and you start overtraining.
Raw training sucks.
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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09-18-2008, 09:01 PM #5
very nice to see you back! Raw work sucks but it turns out to be good right haha. Looken forward to it
My log:http://forum.bodybuilding.com/showthread.php?t=113353861
My friends. My family. I ask of you one final time to gather before me.
Tonight we shall leave this earth as legends. Our only way to never die.
This will be our requiem.
In the company of death we walk side by side.
Cast your differences aside for the lives sacraficed.
I ask one final time to unite.
Earn the right to stand with pride.
We are in the company of death.
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09-18-2008, 09:30 PM #6
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
Thanks, Broheem. I have a lot of downtime and tattoo appointments coming up, so no shirt work. Might do an equipped squat, RAAAAAAAAAAAWWWWWWWWWWW bench, equipped deadlift in the late winter/early spring. We'll see.
900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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09-19-2008, 06:38 AM #7
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09-20-2008, 11:45 AM #8
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
HHF, I think Sheiko is great and all if you're a beginner. I think I've seen you around the boards for awhile, so it might be time to switch it up. Hint hint.
Bench Day: 9/20/2008
RAAAAaaaaAAAAWWWWWWW Bench
warmups
5/275
5/290
5/315
Dips
4 sets/10 reps <-- haven't done these in 6 years? Need to relearn the form before I start adding weight
Facepulls + CSRs Superset
4 sets/10-20 reps/average band
4 sets/10 reps/4 plates
Training partners hit PRs, weights felt really light for me (as they should), and injured training partner was sort-of benching today as well. Great day.
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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09-20-2008, 11:48 AM #9
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09-20-2008, 12:31 PM #10
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
Thanks a lot, LTL. All I can say about the tattoo is be VERY picky with who you choose to do your work. It took me about 6 years of searching who was in my area wherever I lived before I found Dan, my artist. Everything about his art is off the hook, and all custom. I've already had people tell me they go to his site to copy his style/work. Once you find the artist, bring your ideas to him/her and let them run wild. Chances are it will be 10x better than you could've imagined. Take your time, it's permanent!
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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09-20-2008, 12:34 PM #11
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09-20-2008, 02:38 PM #12
nice lifting man. Whats your best raw bench to date?
My log:http://forum.bodybuilding.com/showthread.php?t=113353861
My friends. My family. I ask of you one final time to gather before me.
Tonight we shall leave this earth as legends. Our only way to never die.
This will be our requiem.
In the company of death we walk side by side.
Cast your differences aside for the lives sacraficed.
I ask one final time to unite.
Earn the right to stand with pride.
We are in the company of death.
-
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09-20-2008, 09:25 PM #13
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
LTL, give your ideas to the artist you choose to work with. Like I said, let them run wild.
bigred, I get around 700 out of my shirt, so even the bar is hard for me to move. When I say RAAAAAAaaaaaAAAAWWWWW bench, I mean reverse black band off a 10 board.
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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09-20-2008, 09:41 PM #14My log:http://forum.bodybuilding.com/showthread.php?t=113353861
My friends. My family. I ask of you one final time to gather before me.
Tonight we shall leave this earth as legends. Our only way to never die.
This will be our requiem.
In the company of death we walk side by side.
Cast your differences aside for the lives sacraficed.
I ask one final time to unite.
Earn the right to stand with pride.
We are in the company of death.
-
09-22-2008, 08:25 PM #15
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
SQUAT Day: 9/22/2008
Squats
warmups
3/400
3/425
3/450
Shrugs
15/225
15/315
15/405
15/495
10/585
Belt Squat + Hanging Leg Raises Superset
3 sets/10 reps/225
3 sets/15 reps
Having a form break at the bottom on the squats. I start pulling a Goggins where I squat morning it out of the hole. Core/ab issue? I think so, so I'm going to pound them even more. Tried wrapping the knees. Convicts on the first set, it hurt more than supported. Strangulators on the 2nd, more spring but still kind of pointless. Last set was just a belt, so almost RAAAAAAAAAAAAWWWWWWWWWWW. Speed was fine, I just need to drive with my head and keep tight in the hole.
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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09-22-2008, 08:36 PM #16
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09-22-2008, 09:17 PM #17
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
Thanks, Ben. Looking to drop some weight during this training cycle as well. I don't have a meet in sight, so I just want to get stronger in the meantime. Hopefully start working with Starnes, money permitting.
I wish my tattoo was less expensive. But when you go to the best...900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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09-22-2008, 09:20 PM #18
damn nice workout. How wide do you have your raw stance?
My log:http://forum.bodybuilding.com/showthread.php?t=113353861
My friends. My family. I ask of you one final time to gather before me.
Tonight we shall leave this earth as legends. Our only way to never die.
This will be our requiem.
In the company of death we walk side by side.
Cast your differences aside for the lives sacraficed.
I ask one final time to unite.
Earn the right to stand with pride.
We are in the company of death.
-
09-23-2008, 04:00 AM #19
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
Just beyond shoulder? Feels like my heels are touching... I'm so used to the wide competition stance. Ironically, this stance is tearing my hips up more than my comp stance.
900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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09-23-2008, 07:31 AM #20
Man, i absolutely love getting new tattoos....sadly, the guy i go to is booked a lot in advance, so its tough getting appointments.
Strong training Assassin.
I didnt even get into Sheiko and your telling me to switch it up, haha. I will be ordering Wendlers book this week though, as I got an injury hit, so i need to have something to read and maybe apply for Upper body lifts for a while, till i can run Full Sheiko again.
How many tats you sporting?
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09-23-2008, 09:58 AM #21
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09-23-2008, 07:43 PM #22
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
I'd recommend doing the full 5/3/1 by Wendler when you're healed. Sheiko seems to be popular on the internet, but I don't know any guys actually using it that move big weights. Not saying it's bad or wrong to try it, but I'm the type to follow the big guys and what they're doing. (I know big guys overseas have used Sheiko, not trying to flamebait)
As for the tattoos, just this one on my right arm. It's a 3/4 sleeve, with an absurd amount of detail. Won't be done until August of next year. We have some ideas for my left arm, but the man is booked up into 2010 right now. We haven't even set the ball in motion, let alone the internal organs I'll have to sell to pay for another! I have ideas for my left arm, back, etc, but will take those as time goes on. Dan isn't going anywhere, he's more than willing and able to work on me as long as I pay him accordingly.900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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09-23-2008, 07:47 PM #23
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
QFT!!
Not really sure what I'm more looking forward to: actually looking the part of the weights I move around, or having a sleeve that will hopefully be gracing some magazines in the not-so-distant future. I guess the dieting in the meantime, while the sleeve is finished, will make the pictures that much more presentable come magazine time.900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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09-24-2008, 09:10 AM #24
Good goal bro! All of my work is half done. After worlds Ill go in and finish my left sleave hopefully. Im with you though Its going to take at least a month more. Can't wait to see the results!
Ben Brizendine
Training Log
http://forum.bodybuilding.com/showthread.php?t=108678741
Titan Sponsored Athlete
http://www.andersonpowerlifting.com
605/705/605 @ 198
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09-24-2008, 04:19 PM #25
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
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09-24-2008, 08:51 PM #26
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09-25-2008, 03:39 AM #27
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09-25-2008, 05:23 AM #28
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
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09-25-2008, 06:20 AM #29
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09-25-2008, 06:15 PM #30
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
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