Whatnows powerlifting journey to a raw elite total with Scivation

[whatnow5]

Yesterday
dynamic stretching n' stuff

Cambered bar squat
barx8
100x8

190x6 2 sets
210x6 2 sets

Sumo pulls
155x5
245x3

295x6
335x6 2 sets

dimel deads
3 sets of 12

3 sets each
planks 30secs
knee outs bandx15
low box heel touch 12 reps
adductor 15 reps
suspension leg curl 12 reps

3 sets of 15
spread eagle sit ups
reverse hyper

30 mins cardio

Today
30 mins cardio

various types of box jumps
10 sets of 4 jumps

sled dragging
4 sets

This is what I have been up to last week and this week. Basically doing the stuff I suck at and hitting weak points. I am focusing on these as much as possible. I haven't had a chance to really focus on weak points. So they will be smashed over the next 4+ weeks.

Sorry the meet didnt go as well as you wanted!
NEXT TIME!!

I cant wait to get redemption!

You can see the bar leaning when you pick it on that second attempt!!!

What happened with the deads?? Were you just cashed at that point when it was time for your 2nd & 3rd attempt??

My contest didn't go as well as I'd hoped either so don't feel bad...

I know, I wish I would have called for the rack right away, because it had to have been misloaded.

My back was too jacked from the squat attempt, that I could barely move the bar. You can even see it on my opener. I took both 2nd and 3rd but they were terrible.

Its just motivation for next time! I love being on the platform, and now I'm more motivated than ever!

Something definitely didn't seem right with those last two squats.

When is the next meet?

They sucked!

There are two planned, one for the end of january, and one for march/april. I wont know for sure which one or maybe even both I will be doing until the dates are certain.

Great stuff in here, as always.....sux about the meet...but you're deadlift looked great! I love the step up, give a little stretch and then BAM! knock out the rep....awesome! It looked like some of those "spotters" on squats didn't catch your singal in time....looks like the bar almost fell on you both times!

Good stuff though...keep it up....I love watching vids like these...motivates me to lift more in the gym!

The grip-n-rip is freakin awesome! I have been able to use it very well so far. The only problem is I have lockout issues.

It actually looks like one of the spotters wasn't even in position. It is what it is.


Thank you everyone for the awesome comments!

[thom2355]

So I take it the back was just a minor tweak. Nothing too serious?

[sammykapp]

Live and learn it seems. As long as your back is ok to let you continue on without too much hassle after the meet's events.

[whatnow5]

weds
bench
barx12
95x8
135x5

185x6
205x6 3 sets

cg floor press
185x8
225x5 2 sets

bb rows
3 sets of 8-10

pulldown
3 sets of 12

floor skulls
3 sets of 12

laterals
3x12

back extensions
3x15

spread eagle situps
3x15

30 mins cardio
band pull aparts

thurs
sled dragging
15 trips

30 mins cardio

friday
morning
deads
155x6
245x5
295x2

335x6 4 sets

add king dler
385x1
425x1

close stance squat
patheticx5 3 sets

Dimel deads
2x12

other stuff???

later
some sled dragging

shrugs
3x10-15

knee outs
3x15

tire flips
2 sets of 10-15

back extensions
3 sets of 12

planks
3 sets of 30 secs

I think I did more friday, but cant really remember, it got a little too random this week.

I am going to be hitting some squats and sumo pulls tomorrow. Finally getting back into breifs(atleast)

So I take it the back was just a minor tweak. Nothing too serious?

Basically 4 days of doing absolutely nothing healed it up just fine. It was bad at the meet and the day after the meet, but is back to normal. I have been focusing on low back and abs this block and plan on continuing hitting them every training day.

Live and learn it seems. As long as your back is ok to let you continue on without too much hassle after the meet's events.

It sucked. But now I know to make sure its even.

[RUBICON19]

Back in action!

[whatnow5]

Vids:

Last week:


Monday:


wednesday:


So I will be posting an actual written log post(with vids) for tomorrow.

Back in action!

Yeah buddy! I am rollin'!

[thom2355]

Are your safety bars in the squat rack still operable (moveable)?

[NC_Tarheel]

Yes!!!! He lives!!!

Around this time of year is when I get jelly of you living in the desert. It was 34 here this morning!!!

[FrmrHoss]

Yes!!!! He lives!!!

Around this time of year is when I get jelly of you living in the desert. It was 34 here this morning!!!

I was going to say it's colder here in Charlotte, but I wasn't working out outside so....

[robertfah]

Good to see you're back at it! Love the vidz...

[whatnow5]

Friday

deads
155x5
245x3
295x1
335x1

385x2
425x2
425x2
add king dler straps down
425x2
straps up
475x1
475xM

front squats
135x5
185x5
225x1(terrible)

add ace suit only straps up
275x3(2 sec pause) 2 sets
315x2(2 sec paude)

back extensions
mini band and 25lb med ballx10
2 minis and 25lb med ballx8

planks
2 sets of 30 secs

Sunday
morning
45mins cardio

later

bench
barx8
95x5
135x5
185x3
225x2
275x1

add shirt
335x1
385x1
405x1
425xmissgroove

reverse band cg 3 board
275x3
315x3
365x3

some random stuff

Vid


Today

squat
barx8
100x5
140x5
190x3
250x1
300x1

add briefs
430x1
add suit and belt
480x1
520x1
520x1
add reverse blue bands
570x1

sumo pulls
155x3
245x1
335x1
385x1
425x1
475xsooooo close

shrugs
3x10

pullups
2x10

cg pulldowns
2x10

reverse hypers
2x10

band abs
4x15 (2 sets squat stance, 2 sets dl stance)

Are your safety bars in the squat rack still operable (moveable)?

Yep. I know they look really bent in vids, but they dont look it in person. If you notice in my squat vids they are not in.

Yes!!!! He lives!!!

Around this time of year is when I get jelly of you living in the desert. It was 34 here this morning!!!

Oh man, that sucks, I think there was only one day last year where it was around that temp while lifting. I still say lifting in 110>30s, I have done both and 110 is MUCH better

I was going to say it's colder here in Charlotte, but I wasn't working out outside so....

LOL.

Good to see you're back at it! Love the vidz...

Thanks man, I am going to update this more often. I am also going to get more vids, if there is anything anybody wants a vid of or anything just let me know

[thom2355]

Was the 475 sumo raw?

Thanks man, I am going to update this more often. I am also going to get more vids, if there is anything anybody wants a vid of or anything just let me know

I would like a vid of the band abs........or just the heavy weight will suffice for me.

[LiveBruri]

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[whatnow5]

Monday

squat
barx10
95x8
135x5
185x3

245x6 2 sets
275x6
295x6

wide grip rack pulls
135x6
225x6
275x6
315x6
365x6
405x6 2 sets

ssb low box squat
185x6
225x6 2 sets

shrugs
135x25
225x20
275x20
315x15
365x10
365x6 rp 4

superset
bss 3x8-10
back ext 4x8-10
reverse hyper leg curl 3x15
reverse hyper adductor 3x12

today
bench
barx10
95x8
135x5

185x6
225x6 3 sets

cg 3 board
225x6
275x6
295x5
315x3

reverse band bench
315x3
315x2

high pin floor presses
135x5
225x5
275x5
315x3
365x3

superset
prisoner pulldowns 4x8-12
pushdowns 3x12-20
rear delt raises 3x10
side delt 3x10
bb row 3x8-12

back extensions
2x15

band abs
3x12

30 mins cardio

As you can see, I have been doing pretty much volume (at least for me.) For the past year or so I have not really had a chance to have an "offseason" and be able to get in a lot of volume, because of always getting ready for meets. I am like 15 weeks out at this point, so I can get all of this volume in.

Was the 475 sumo raw?



I would like a vid of the band abs........or just the heavy weight will suffice for me.

No, how pathetic is that. I have pulled 529 raw in a meet, but cant even pull 475 sumo in a suit!

As far as vids how's this?

[NC_Tarheel]

Pretty amazing that you were able to gather yourself and hit that after barely breaking it off the ground on attempt #3

I try to not fail on any lift but once I do, I usually shut it down.

Oh and....welcome back!!

[thom2355]

I would say that is a pretty good choice for a vid.

Did you make any suit adjustments throught the four attempts?

[RUBICON19]

Sick vid!!!!

[whatnow5]

friday

deads
135x5
245x3
295x2

335x6
355x6 3 sets

ssb close stance squat
185x5
225x5 3 sets

sumo pulls
3 sets of 5-8

shrugs
135x25
225x20
275x20
315x15
365x8 4 sets with various grips

superset
back ext 4x8-10
reverse hyper leg curl 3x15
reverse hyper adductor 3x12

saturday
stand press
barx10
95x8
135x5

185x6
225x5 2 sets
275x4

decline(yes decline!)
5x5

cg board
225x6 5 board
275x5 4 board
295x5 " "
315x3 " "

superset
front raises 3x10
side raises 3x10
kb shoulder press 3x10-12
chest supported row 4x10

pushdowns 3x12-20
band abs 3x12

reverse hyper
2x12

30 mins cardio

squat
barx10
95x8
135x5
185x3
245x3
275x2
315x1

add briefs
420x3 2 sets
420x4 2 sets
420x3

sumo pulls on jumpstretch platform(no bands but elevated 1")
155x5
245x5
295x5 2 sets
take platform away and switch to ultra wide stance
295x3 2 sets

shrugs
135x25
225x20
275x20
315x15
365x10 3 sets

superset
knee outs 3x20
reverse hyper 3x12
reverse hyper leg curl 3x15
reverse hyper adductor 3x12
banded tke 3x20

Pretty amazing that you were able to gather yourself and hit that after barely breaking it off the ground on attempt #3

I try to not fail on any lift but once I do, I usually shut it down.

Oh and....welcome back!!

Thanks!

That was my first missed deadlift in training in a very long time. I never miss, that is why I HAD to pull it. I was going to pull that sucker even if it took me 10 attempts. I am a huge believer in never missing a lift in training, but the few times I do, I come back and make it. I cant leave the gym on a missed lift. As long as its a training weight at least.

thank you, maybe I can actually stick with it!

I would say that is a pretty good choice for a vid.

Did you make any suit adjustments throught the four attempts?

Thank you! I am trying to stup up my vid-game!

yes, the first attempt I had my straps pretty tight, second was tighter, 3rd was a bit looser, and the 4th was right around the same tightness as my first.

Sick vid!!!!

Thank you!

[whatnow5]

Thurs

bench
barx12
95x10
135x8
185x5
225x2
275x1
add shirt

315x3
335x3
365x2
365x3 2 sets

add tighter shirt
405xmissgroove
405x1 (not even close to touching)

cg board
225x5 4 board
275x3 4 board
275x3 3 board
295x3 " "
315x3 " "

"mid" pin presses
225x5
275x5
315x3
335x3

csr
4x10-12

friday

deads
135x5
245x3
295x2
335x1

385x3
425x3
add suit straps up
425x3
475x1.5

mat pulls
425x3
335x3
335+bandx3 2 sets

close stance front squat
95x5
135x5
185x3
185x5 2 sets

Reverse hyper 2x15


saturday
stand press
barx10
95x8
135x5
185x3

225x3
245x3
275x3
315x3

decline
5x5

cg board
225x6 4 board
275x5 3 board
295x5 " "

superset
front raises 3x10
side raises 3x10
kb shoulder press 3x10-12

pushdowns 3x12-20

reverse hyper
2x12

30 mins cardio

Training got a little messed up this week but just have to make up for it this coming week. Lots to get done in the coming weeks!

[whatnow5]

Monday

squat
barx12
100x8
140x6
190x5
230x3
280x1
340x1

add tight jack briefsx25mins

410x2 3 sets
430x2 2 sets
460x2

remove tight jack briefsx35mins

sumo pulls
155x5
245x3
295x3
add sumo suit
335x3
385x3
425x3

revser hypers
2x15

band abs
2x15

wed

warm up
a lot

bench
barx12
95x10
135x8
185x5
225x2
275x1

295x2
add size 52 ace
365x2
385x2 2 sets
405x1
405x2

switch to newer size 50 ace
405x3 3 board
425x2 3 board
455x2 3 board

rack lockouts
245x5
295x3
335x3

shrugs
135x25
225x20
275x15
315x10
365x8
405x6

3 sets of 10-15 each
pullups
front raises
side raises
kb shoulder press
band skulls
reverse hyper rows
back extensions
ab wheel

here is a vid of the session:



today

warm up

155x5
245x3
295x2
335x1

385x2
add king dler straps up
425x2
475x2
straps a little tighter
475x1 bar got out in front on second rep and missed it at the top
raw backdown
425x2 2 sets

mat pulls
335x3
385x3
385+~45lbs chainx3
385+~70lbs chainx3

close stance cambered bar box squat
135x5
185x5
225x5 2 sets

cambered bar back exentions
4 sets of 12

3 sets of 12-20 each
knee outs
banded tkes
ham curl
adductor
hanging leg raises

dimel deads
1 sets of 20

Vid from todays session:

[RUBICON19]

Hope you CRUSH your goals this new year!

[whatnow5]

Morning session
Squat
barx12
100x8
140x6
190x3
250x1
300x1
360x1

add jacked jack briefs
430x1
480x1 (very loose belt)
add ace suit
480x1
520x1
540x1

sumo dl with king pro sumo deadlifter
245x5 straps down
295x3 " "
335x3 straps up
385x1
425x1
475xM like an inch from lockout

ssb low box squat with blue band
bar+bandsx5
135+bandsx5
185+bandsx3
225+bandsx1
225+bandsx3

30 mins cardio

later
shrugs
135x25
225x20
275x15
315x12
365x12

3-4 sets of 12-20
knee outs
band leg curls
back extensions
pullups
reverse hypers
reverse hyper leg curls

planks
2 sets of 40secs with 80lb kb
abs crampin'



I dont know why I try to pretend like I'm a sumo puller, I suck at it LOL

Hope you CRUSH your goals this new year!

Thanks Randy! Happy new year, and I hope you demolish your goals this year!

[sammykapp]

I enjoy checking in for both the workouts...and the beard progress. Glad to see the new year is off and running on both.

[whatnow5]

warm up
a lot

bench
barx12
95x10
135x8
185x5
225x2
275x1
add sling shot
315x1
365xm
add size 52 ace
365x1
405x1
425x1 PR
435x1 PR
switch to Newer 50 ace
435x1 2 board
455xM 2 board
455x1 2 board

rack lockouts
225x3
275x3
315x3

3 sets of 10-15 each
prisoner pulldowns
pushdowns
kb shoulder press
pull aparts


Vid:


Figured I would post last weeks benching. If there is one thing this "offseason" has tought me it is what I need to do with my bench training to make progress. I am very happy with how it went. Last week wrapped up the "offseason" lifting and this week is a deload to get ready for the 12 weeks leading up to the meet.

I enjoy checking in for both the workouts...and the beard progress. Glad to see the new year is off and running on both.

Thank you! The beard is progressing, it needs work like everything else, but as long as it peaks for me meet along with my lifts I will be happy

[NC_Tarheel]

I just want you to know that I bought a pair of groove briefs from Inzer.

I don't know what to do with them.....

So far I have used them to wipe tears since I cry that I might turn into a gear whore now....

[RUBICON19]

Morning session
Squat
barx12
100x8
140x6
190x3
250x1
300x1
360x1

add jacked jack briefs
430x1
480x1 (very loose belt)
add ace suit
480x1
520x1
540x1

sumo dl with king pro sumo deadlifter
245x5 straps down
295x3 " "
335x3 straps up
385x1
425x1
475xM like an inch from lockout

ssb low box squat with blue band
bar+bandsx5
135+bandsx5
185+bandsx3
225+bandsx1
225+bandsx3

30 mins cardio

later
shrugs
135x25
225x20
275x15
315x12
365x12

3-4 sets of 12-20
knee outs
band leg curls
back extensions
pullups
reverse hypers
reverse hyper leg curls

planks
2 sets of 40secs with 80lb kb
abs crampin'



I dont know why I try to pretend like I'm a sumo puller, I suck at it LOL



Thanks Randy! Happy new year, and I hope you demolish your goals this year!

Thanks bro. Looks like Im taking the BBing plunge again.

Whens your next meet?

[whatnow5]

Today was an EPIC, EPIC, UNBELIVEBLE...deload session. My goal of this deload is to have it be the worst and most boring deload week ever. For a lot of reasons, one being that I hate deloads, even when I have "my deloads." By it being unberable it makes me want to get back to training that much more. Basically today was benching up to 185x1, shrugs with a woping 135, then sled nonsense for like 30 mins (flys, rows, face pulls, presess, rear delt, ect) Threw in some reverse hypers for good measure. Gonna do some foam rolling and stretching and thats about it...

I just want you to know that I bought a pair of groove briefs from Inzer.

I don't know what to do with them.....

So far I have used them to wipe tears since I cry that I might turn into a gear whore now....

PLEEEAAASSSSSE!!! When you have 4+ pairs of multiply briefs, then you should worry...not like I know anyone like that or anything...

Do groove briefs even do anything??

Dude, you have to unleash your inner gear whore! I actually have a bunch of gear that might fit you, PM me if you are interested.

Thanks bro. Looks like Im taking the BBing plunge again.

Whens your next meet?

Awesome!!

April 7th. This saturdays is 12 weeks out! I have an awesome plan layed out. Its a little different from what I normally do, but you'll see...

[RUBICON19]

Today was an EPIC, EPIC, UNBELIVEBLE...deload session. My goal of this deload is to have it be the worst and most boring deload week ever. For a lot of reasons, one being that I hate deloads, even when I have "my deloads." By it being unberable it makes me want to get back to training that much more. Basically today was benching up to 185x1, shrugs with a woping 135, then sled nonsense for like 30 mins (flys, rows, face pulls, presess, rear delt, ect) Threw in some reverse hypers for good measure. Gonna do some foam rolling and stretching and thats about it...



PLEEEAAASSSSSE!!! When you have 4+ pairs of multiply briefs, then you should worry...not like I know anyone like that or anything...

Do groove briefs even do anything??

Dude, you have to unleash your inner gear whore! I actually have a bunch of gear that might fit you, PM me if you are interested.



Awesome!!

April 7th. This saturdays is 12 weeks out! I have an awesome plan layed out. Its a little different from what I normally do, but you'll see...

Great! Looking forward to it!

[whatnow5]

Today
Week 12 day 1

warm up
a lot

"Stand Press"
barx12
95x10
135x8

185x10
205x10 3 sets

decline
5x5

5 board
225x10
275x8
295x8

pull ups
bwx10
bw+25x8 2 sets
bwx10

3 sets of 10-15 each
front raises
side raises
rear delt
kb presses
pushdowns

sled (rows and facepulls)
4 sets

back extensions
2x15

forearms
2x20

Great first day of the first block. Basically structuring it like this:
3 weeks-"intro" block
1 week deload
3 weeks-"intensity" block
1 week deload
4 week pre-comp

I used "Intro" block because Accumulation has been misused and I no longer like the term.

Great! Looking forward to it!

This is going to be AWESOME!

[RUBICON19]

Looks good. Diggn' that set up