2000+ Raw in 2018

[SA249]

I'm starting a new thread for a new phase of training. I am about to start squatting again (albeit very light) so this has officially become my log to 2k+

My last raw meet was done on a very broken knee, and a twingy pec that still wasn't quite good to go. I have spent the last 3 months more focused on rehab than I every have been, and my body feels amazing. I am keeping the mindset of health being more important than smashing myself, and will keep doing my best to make the smart choices in the gym. I know that if I keep stringing good training together, and building session to session the numbers will be there.

Aiming to throw down sometime in November to December, so follow along to see what happens.

In the meantime, I am back to leaning out a bit so that I can put on good size into the meet. The goal is to get somewhere between 235 and 240, then start filling out 275. Voluptuous Seth is Strong Seth.

Thursday March 22, 2018
BW: 248lbs

ME Bench:

CG Low Incline
Bar x2x10
135x8
225x5
275x3
315x3
365x1
405x1
415x1 (10lb PR) Debated on going up. Realized I hit a pr, and felt amazing, so I should take it and live to fight another day. Really happy with my ability to finish presses after getting a little sticky towards lockout lately.

Incline Dumbell Press:
120x4x15
Trying to control the eccentric as much as possible and have a slight pause. They got sloppier on the fourth set.

Incline Tate Press:
70x20
85x15
100x10
110x8
120x5
70x12 - Dead

Dirty 30s
3 rounds w/115

Fat Bar Pushdowns Supersetted with Pushdowns
4 rounds of Heavy/lighter for lots of reps

Lateral Raises:
1x50
1x30
1x20
1x10
1x30

Front Raises
4x20

[Anthonyxavcx]

In m8 - strong as ****

What are the dirty 30s?

[JRMoore82]

Subbed

[SA249]

In m8 - strong as ****

What are the dirty 30s?

They're 10 reps skull crushers, immediately into 10 reps rolling extensions, immediately into 10 reps of close grip presses. I used the close handles on a swiss bar for these, but a ez curl bar works great as well. They will smoke your triceps.

[SA249]

Subbed

Thanks man!

[SA249]

ME Lower

Deficit Deads
245x4
445x3
535x1
635x1 Meh. Wanted more. Need more work on set up and stronger hammies.

Probably took too big of jumps on warmups for how hard it is for me to dial in set up on deficits. Will not use the 100s next time on these.

Buffalo Bar GM Vs Average Bands
235 x4x8

Belt Squat Vs Average Bands
135x4x lots
1 set of lots occluded

GHR
5xlots

KB Swing
88lbs x 4x20

Spread Eagle Situps
4x lots

[SA249]

DE Upper

Buffalo Bar Floor Press Vs Quaded Mini Bands:
Barx 2x10
145x5
195x3
235x9x3 (Rotated close, mid, comp grips through sets)

Close Grip Dead Press Lockouts Out Of Straps
225x5
315x5
405x5
425x5
455x5
475x5

Dumbell Press:
110x12
130x8
145x5
160x4
100x15

Rolling Extension
75x15
90x10
100x7
65xLots

Overhead Extension Supersetted With Curls:
4 rounds

Side lateral:
4 sets

Front Raise:
4 sets

Wrist Curl:
4 sets

[Jason2459]

In42k

[SA249]

RE Lower:

Buffalo Bar Squat:

145x5x10

Pause Dead Vs 2 Chain Per Side

225x4
315x3
365x6x2

Close Stance Hammer Hack Squat:
275+Light 5x20

Single Leg Leg Press: 5x20

Slow Tempo Belt Squat: 5x20

[SA249]

ME Bench:

Wide Grip Reverse Light Band:

135x2x10
Add Rev Light
225x5- went "wide grip feels like **** lets try close"
225x5- close felt way better, but stupid seth decided to continue wide
315x5
365x5
405x3
455x1
495x1
525xmiss
455x2x3 close grip- realizing that a closer grip feels way friendlier on my pec and shoulder, and now that my triceps are coming back it is feeling stronger

Dumbell Key Press:
110x4x12

Fat Bar Pushdowns/rope extentions/ fat man extensions tri set:
5 rounds of lots

Single Arm Cross Body DB Extension:
4x10

Side Raise:
4x20

DB Clean:
4x20

[bobbydigitaloa]

Subbed. Get it bro!

[SA249]

ME Lower:

Sumo Block Pull AKA reminding myself why I pull conventional:
245x5
335x5
445x3
535x3
645x3

Wide Stance SSB GM Vs Light Band:
175x10
265x4x10- trying to be as strict as possible, and get into my hips as much as possible

Dimel Deadlift:

4x20 @ 275 vs mini bands

Belt Squat Box Squat:

225xlots
315xlots
225x a few sets of lots

GHR Sit Ups:
4 sets

Split Squats:
100 reps per side

[SA249]

In42k

Be patient plz

[SA249]

"DE" Bench

Trying some dumbell presses out on the 4th week of a DE bench wave that will allow more volume, and hopefully keep me healthier towards the end of a cycle.

Incline DB Press:
1x20 @ 50
1x20 @ 75
10x10 @ 100 w/1 min rest - this was hard

Single Arm Standing DB OHP:
4x20 @ 60

Tate Press:

60x25
75x15
100x12
120x10
125x10

Cross Body DB Extension:
40x4x12

Fat Bar Pushdown:
1x25
1x20
1x15
1x12
1x10
1x20

Face Pull Supersetted w/Overhead Extension:
4 rounds

Side Raise:
3x40

[SA249]

So tomorrow is going to be my second squat day. The plan is to progress the 5x10 to 165, then hit the pause deads at 405 with 3 chain per side.

An adjustment I will make is doing the belt squats BEFORE I do the close stance hacks. Why? I found that with how weak my quads are right now doing the hacks first made it very difficult to control my positioning on the belt squats, and I had to go much much lighter than normal. I am thinking that switching the order will allow me to actually train the belt squats, while still burning out the quads on the hacks afterwards.

[JRMoore82]

Interesting squat program. Will watch with enthusiasm.

[SA249]

Interesting squat program. Will watch with enthusiasm.

Being well within the zone of pain free is the plan as I am building it back up

[SA249]

"DE" Lower

Buffalo Bar Squat:

Bar (55x20)
145x10
165x5x10

FELT AWESOME. Figured stance out a bit better, did more work on hips before hand which made things work a little better, and was better able to find my hips. Had some snap back. I am excited to slowly load the bar up.

Pause Deads Vs 2 Chain:
135x2
225x2
315x2
405x no clue how many because my training partner and I went back to back until he fell over. The gopro was running for 29 minutes, and we kept a pretty high pace so the guesstimate is 30+. Lots o fun.

Belt Squats:
2 plates x2x20
3 plates x15
4 plates x10
2 plates x2x20

Close Stance Hammer Strength Hack Squat:
Average Bands x20
Plate and Average Bands x20
Plate, Quarter, and Average Bands x12 (slow eccentric)
Plate and Average Bands x lots (slow eccentric)

Seated Average Band GM:
3x50

Spread Eagle Situps:
4x15

Overall a great session. The deads were probably a little dumb... the good thing was that getting into such a fatigued state made me able to better find some sensations I was missing, and keep reinforcing them rep after rep. Pivoting off of my hamstrings and packing my head back- thats what I need to pull 8.

[SA249]

RE Lower

The last week has been hectic so missed out on logging.

So

Kettle Bell Swing:
80x3x20

GHR:
3x20


Buffalo bar squat:
Bar (55) x20
145x20
195x3x20

Felt AWESOME. Went slightly narrower which helped with my hip shift. I will have to continue building this stance as to further attempt to eliminate the shift.

DB Goblet Squat (close stance):

50x20
70x2x20
90x20

I enjoyed these. Heard Wendler talking about them in the Sports Performance Summit video, and decided that they would be a welcome addition for this period of my training. My gym has 175s, so the goal will be to work up to one of those for 20.

Banded Hack Squat (super close stance):
Bands x20
95x3x20
Moved my feet further back on the platform instead of adding weight today, which made these feel way more into the quads AND made it way harder.

Single Leg Leg Press:
1 plate x4x15... bad leg was HARD. Good leg served as a rest period for the bad leg and was barely worked.

Dumbell RDL (3ct pause at bottom):
100x2x20
115x15
120x12

Reverse Hyper:
3 plates x3x30

[SA249]

I am thinking the best thing for me to do at the moment will be to move away from doing a butchered westside split, and move towards doing something that I can better manage intensity, and do more productive work for getting my knee/quad working better.

RE Lower 2

Single Leg RDL
4x8x bodyweight

Peterson Stepup
4x20

Banded TKE
4x30

KB Swing:
20 @ 60
20 @ 70
3x20 @ 80

Cambered Bar Squat (85lb Bar):
Bar x20
135x20
155x20
175x2x20
195x2x20
205x20

Really happy with going over 200 on these for 20 reps pain free. Really happy with squatting pain free.

Cambered Bar GMs:
175x15
225x15
245x15
265x15
175x20

Belt Squat Dumbell RDL:
65Lb Dumbells
2 plates x15
3 plates x15
4 plates x15
5 plates x15

Single Leg Leg Press:
3 plates total x4x15
The discrepancy between the good leg and the bad leg is SIGNIFICANT on these. I have a feeling that more unilateral quad work will do me well, but I will have to do some catching up before I can do lunges/split squats/step ups effectively on the bad side.

Reverse Hyper:
4 plates per side x 4x20

GHR Sit Ups:
4 sets

[SA249]

As mentioned in the previous post, I am going to switch gears for the time being. The general layout will be as follows:

Monday:
Dumbell pressing and hard upper back work
I am going to run the main dumbell press on a 3 week progression of a top set of 10-12 reps W1, 8-10 reps W2, and 6-8 reps W3, and then switch variations for another round of 3 weeks.

Tuesday:
Buffalo Bar Squats and Quad Focused Accessory
Going to keep squatting in the 20 rep range and slowly progress the weights I am using.

Thursday:
Barbell pressing and light upper back work
I will run a similar 3 week progression and rotation on my barbell pressing as I will dumbells

Saturday:
Specialty bar squat and hip hinge focused accessory
Again, 20s on squats, and I am not 100% decided on how I will run my hip hinge work. Moderate to high rep goodmornings is the plan for now.

Why am I doing this? I think it is what I need to be doing right now in order to better get myself to the big picture goal. Doing ME work will get me stronger now, but giving more time to building back up I am confident will benefit me more in the future.

[SA249]

Dumbell Bench Day

Incline DB Press Supersetted With Face Pulls:
40x20
50x20
60x20
70x20
80x20
90x20
100x15
110x12
120x12
130x10
100x15
Face pulls done for 20 reps after each set

5ct Eccentric/Concentric DB Press:
80x5x5

High Incline Tate Press:
50x12
60x10
70x8
50x13

CG Pull Down:
1x20
1x15
1x12
1x10
1x15

Dumbell Row:
90x20
100x20
110x120
120x15
80x25

High Single Arm Cable Row:
4x20

Pushdowns:
150 Total Reps

[SA249]

Squat Focused RE Lower

Buffalo Bar Squat:
Barx20
Barx10 - needed to work on my shoulders so that I could place the bar better, so I took another set to make sure it worked.
145x20
165x20
195x20
215x4x20
235x20 -WABAM two plates. Everything felt great. It will be tough to not get too excited with these guys.

Goblet Squat:
75x20
85x20
95x20
115x20
125x20
Closer stance than last week, more forward knee travel, AND they felt better. Awesome.

Cannonball/Platz/Balls of Feet Leg Press:
two plates x20
two plates +light band x2x15
two platesx30

Single Leg Leg Press:
4x20x 1 plate per side with no rest, just changed legs

3ct pause dumbell RDL
115x4x15

[SA249]

RE Upper

DB Press Supersetted With Face Pulls
40s x30
50s x30
60s x30
70s x3x30

Floor Press (10-12 Rep Range)
Barx2x12
135x12
185x12
225x12
245x12
265x12
285x12
305x10
225x20
225x18

JM Press:
185x4x12

Rolling Extension:
60x20
70x20
80x15
50x30

Pushdowns:
200 total reps

Pushups:
4x30

Lat Pull Down
CG 3x15
Mid Grip 3x15
Wide Grip 3x15

Rear Delt Fly/Shrug Combo Thing:
4x20

Side Raise:
4x20

Hammer Curl:
4x20

Shrug:
4x15

[SA249]

RE Squat

Cambered Bar Squat:
Bar x2x20
135x20
185x20
205x20
225x5x20

Cambered Bar GM:
135x12
185x12
225x12
245x12
275x12
295x12

Belt Squat RDL:
Holding 75lb DBs
1 pps x12
2ppsx4x12

Single Leg Leg Press:
2pps x4x10

GHR Situps:
4x12

[SA249]

RE Upper

Incline Dumbell Bench (facepulls betweens sets):
45x20
65x20
85x20
100x15
120x8
130x8
140x6
150x5
100x18

5ct Eccentric Dumbell Bench:
100x5x5

Pushdown Overhead Ext Superset:
4 rounds

Pull down
20, 15, 12, 10, 8, 15 reps

Dumbell Row:
20, 15, 12 reps

2 arm dumbell row:
15, 12, 10, 8 reps

Straight Arm Pull Down/Hammer Curl Superset:
4 rounds

Side Raise/Wrist Curl Superset:
4 rounds

[SA249]

RE Lower

KB Swing:
3x20

Squat:
Buffalo Bar x2x20
145x20
195x20
215x20
235x2x20
255x2x20

Cannonball Leg Press:
5x20

Single Leg Leg Press:
5x20 per side

Dumbell RDL:
4x20

GHR:
4xAMRAP

Goblet Squat:
3x30

[SA249]

RE Upper

Incline DB Press Supersetted W/Face Pulls
4x20 (up to 70lb DBs)

Floor Press:
Barx2x10
135x10
225x10
245x10
265x10
285x10
305x10
325x9
225x21
225x16

Wanted two hard sets in the 8-10 range, so I am happy with how the day went. #nowristwrapPR

Floor JM Press:
135x30
155x20
175x16
195x12

Incline Tate Press Supersetted W/Incline Dumbell Press:
70sx4xlots

Pushups:
4x25

Pull Down:
3 sets narrow
3 sets mid
3 sets wide

Rear Delt Row:
4x20

Dumbell Powerclean Supersetted W/Side Raise
4xlots

Curls Supersetted W/ Pushdowns
4xlots

[SA249]

RE Lower

KB Swing:
3x20

Cambered Bar Squat:
Barx2x20
135x20
185x20
225x20
245x20
275x20
These are feeling amazing. Each week keeps feeing better and better. Tighter, better positioning, more snap out of the bottom. I am happy.

Cambered GM:
225x10
275x10
315x10
365x10
385x10

These felt awesome as well. Plan is to go for 405x8 next week.

Belt Squat RDL:
Top set of 12

GHR:
4xamrap

Single Leg Leg Press:
4x15- as the bad leg gets better on these, everything else gets better.

Reverse Hyper:

3x30

GHR Sit Up:
3x12

[Jason2459]

Oy Yo