220 lb raw powerlifting log

[dan_g_28]

Deload and get that 5 hundo.

Thats the plan, homie. Ive responded well in the past to high weight, low volume, and Ive gotten away from that for the last couple months. Back at it next week. 500 will fall this year.

Your pulling has been sick lately, man. Love it.

[dlt76028]

Thats the plan, homie. Ive responded well in the past to high weight, low volume, and Ive gotten away from that for the last couple months. Back at it next week. 500 will fall this year.

Your pulling has been sick lately, man. Love it.

Lets have a race, you 500 bench, me 800 deadlift.

[dan_g_28]

Lets have a race, you 500 bench, me 800 deadlift.

I dig it. You're on!

[COBBER]

I feel absolutely wrecked. Everything hurts. I didnt even want to do a DE today because I felt destroyed. I am going to start a deload week right now. My next heavy session will be squats next Saturday.

A week from Monday I will be starting a more typical Westside ME rotation. It worked well for me in the past, so Im going to run it again. This time I might run each movement for 2 weeks, then rotate. All movements for the first time around will be lockout focused. Itll look something like this...

Week 1 and 2 - Reverse Band
Week 3 and 4 - 2 board (bands? chains?)
Deload?
Week 5 and 6 - Floor Press (bands? chains?)
Week 7 and 8 - Full Range (bands? chains?)
Deload?
Repeat..

I will throw in chains and bands on a regular basis, maybe in waves. DE days will be pretty typical.. 9 sets of 3, waving in chains, bands, and maybe even chains along with bands.

Everything will be open for adjustments based on feel, but Id like to lay something out to at least get started. I need a game plan this time around. Cant wait to heal up and get started!

Definitely have a deload mate & eat everything you can get your hands on haha, guarantee you'll come back stronger.

ME exercises look good bro, im gonna go your route and change exercises aswell after the meet...When you add chains on ME Bench, how much chain weight do you add?

[dan_g_28]

Definitely have a deload mate & eat everything you can get your hands on haha, guarantee you'll come back stronger.

ME exercises look good bro, im gonna go your route and change exercises aswell after the meet...When you add chains on ME Bench, how much chain weight do you add?

We have 6 - 20 lb chains, and Ill probably use all 6 on the heavy days, but we'll have it set up so only 3/4 of the chains will be off the ground. So total chain weight will probably be about 90 lbs at the top.

[dan_g_28]

4/7

GHR
8
8
8

Deadlifts
315x3
365x3
405x3
455x1
495x1
add belt
545x1 slowwww

Curls

Shrugs

Felt better than I thought I would today so I decided to pull a little bit. I wanted to try pulling without rolling the bar out..... and it sucked royally. I had absolutely no speed off the floor.

I actually feel like my form was OK. My starting postition looked decent, and fairly consistent. I just had zero speed of the floor without rolling the bar out. I dont know whether I will continue to pull this way, or just say F it and continue to roll the bar out. Opinions?

[dtaps24]

Bring back the roll, maybe make it a little smaller.

[dan_g_28]

Bring back the roll, maybe make it a little smaller.

I stink thats what Im going to do... I feel like I have a lot more power.

[dtaps24]

I stink thats what Im going to do... I feel like I have a lot more power.

This would probably be easier at our secret meeting place so we could sext in real time, but anyways, I think the roll help you drive through your heels and break the floor in a better position, whereas without it your form looks unfortunately close to mine. On the downside if you miss time the roll or roll it uneven then you can come up crooked or funky and make an ouchie. So, I'd say a smaller roll has the pros and less chance of the cons.

[dan_g_28]

This would probably be easier at our secret meeting place so we could sext in real time, but anyways, I think the roll help you drive through your heels and break the floor in a better position, whereas without it your form looks unfortunately close to mine. On the downside if you miss time the roll or roll it uneven then you can come up crooked or funky and make an ouchie. So, I'd say a smaller roll has the pros and less chance of the cons.

yes I totally agree. I think thats what tweeked my back at the meet. I started the pull before the bar was at my shins and thats what I think hurt my back. But it feels better when the timing is on, so Ill just continue working on consistancy with the roll out. Thanks Dustin.

[FrostHammer]

But everyone loves cons?!?!?!?!?!

In short, no roll+trapt=AIDS

Roll+Slayer=Win.

Mathematics at its finest up in this log.

[dan_g_28]

But everyone loves cons?!?!?!?!?!

In short, no roll+trapt=AIDS

Roll+Slayer=Win.

Mathematics at its finest up in this log.

Lulz. Roll + Slayer it is then. I was never good at math :/

[dan_g_28]

4/9

Deload Bench
135x10x2
225x5
275x3
315x3
365x3
405x1 (paused) easy

Incline DB Fly (no homo)
50x15x3

V Bar Pressdown
50x15
70x15
70x15

Chins
10
10
10
10

That was it. Felt like a perfect deload for me. I still wanted to feel some weight in my hands, but volume was kept to next to nothing. All accessory work was very, very light. I will be in great shape to start going nuts with a full ME rotation. Seriously cant wait.

[dlt76028]

Crazy bastad doing 405 as a deload... I did 405 today too... with bands

[dan_g_28]

Crazy bastad doing 405 as a deload... I did 405 today too... with bands

4/10

Light Squats
135x8x2
225x5x2
275x5
add pause
320x5x5

GHR
10
10
10

Face Pulls
50x15x3

Curls

Mehhh. Felt pretty weak today. Ive had two 11 1/2 work days in a row, and didnt get enough to eat today so I think I was just drained. I got done what I wanted to get done tho, so Ill take it.

[Kent.White]

Good luck on your quest for 500. I will be following along because I am at a lost on what to do following my meet in a week and a half.

[dan_g_28]

Good luck on your quest for 500. I will be following along because I am at a lost on what to do following my meet in a week and a half.

Thanks, Kent. I appreciate that. Never hesitate to ask a question. I enjoy helping when I can.

4/12

DE Bench
225x5
add 6 chains total
225x3x9 (3 diff grips)

Incline Dumbell Press
70x15
100x12
120x15
120x15

Lat Pull
90x15
180x12
230x10
180x10

Band Pull Apart
3 sets of 20

Kick. Ass. Workout. Speed felt great, and got better as the sets went on.

[dlt76028]

I used to do a ton of lat pulls, and now I do barbell rows under and over hand, and weighted pull ups, I don't think I'll ever do lat pulls again.

[COBBER]

Kick. Ass. Workout. Speed felt great, and got better as the sets went on.

Good shitttt mate, speed bench feels so good! Try doing pull ups after speed bench (or straight after a random set), it feels unreal like you're superman or something! Gotta love the power!

[dan_g_28]

Good shitttt mate, speed bench feels so good! Try doing pull ups after speed bench (or straight after a random set), it feels unreal like you're superman or something! Gotta love the power!

Yea I love my DE bench days. I think it helps a ton.

4/14 ME Squats

GHR
10
10
10

Squats
315x3
add belt
365x3
405x3
455x1
495x1 Lower back started to feel a little tweaked at this point
535x Unracked it, walked it out, then walked it back in. My back was not having it today. I think I might need to take some time off of squatting and pulling all together to let it heal up. I may have rushed back into it after my meet. Pretty depressing because my form on 495 looked better than its ever been. I guess Ill continue to stretch in the meantime and let my back heal. Fuuuuuuuuuuu

[dlt76028]

Yea I love my DE bench days. I think it helps a ton.

4/14 ME Squats

GHR
10
10
10

Squats
315x3
add belt
365x3
405x3
455x1
495x1 Lower back started to feel a little tweaked at this point
535x Unracked it, walked it out, then walked it back in. My back was not having it today. I think I might need to take some time off of squatting and pulling all together to let it heal up. I may have rushed back into it after my meet. Pretty depressing because my form on 495 looked better than its ever been. I guess Ill continue to stretch in the meantime and let my back heal. Fuuuuuuuuuuu

Stick with it man, my squats are also the most unpredictable, one week 415x3, the next week 465x3. I think legs take the most beating throughout the day, and it shows for squats.

[dan_g_28]

Stick with it man, my squats are also the most unpredictable, one week 415x3, the next week 465x3. I think legs take the most beating throughout the day, and it shows for squats.

It wasnt the weight that killed me today. 495 felt good and smooth, but my lower back was just not having it at all. I need to take some time and let it really heal up before I get after it hard again. Ill pretend to be a bench only guy for a month then get back to squatting and pulling.

[dan_g_28]

4/16 ME Bench

Reverse Band (Heavy bands fully deloaded at lockout)
warmup
up to 365x3 raw
add bands
405x3
435x3
455x2.9 (an inch from locking out 3rd)
475x1
495x1 @9 (nice and smooth. Left some in the tank for next week)

Tates
70x10
80x10
90x6

Skull Crusher
70x15
90x12
110x12

Dumbell Lateral Raise
3 sets of 15

Great workout today. Strength felt the best thats in felt in a long time. My PR with the same setup is 505, so I hope to better that next Monday. Bodyweight was up to 225 today.

[dan_g_28]

4/17

Misc. crap

Wide Grip Pullups
10
10
+20 lbs
10
+40 lbs
8
+20 lbs
10
BW
10

Dumbell Row
70x12
90x12
110x12
110x12

Underhand Pull Down
90x12
180x12
180x12
180x12

GHR
10
10
10

Abs

Lots of stretching during the entire workout.

Well, since Im not squatting or pulling, Tuesday will most likely turn into a pretty heavy upper back session. Felt good today.

[dan_g_28]

4/19

DE Bench
225x5
add 6 chains
225x3x9 3 grips

Incline DB Press
70x12
100x12
120x20
120x18

DB Rollouts
40x10
50x10
60x10
60x8

DB Lateral Raise
25x20
25x20
25x20

Great workout tonight. Speed was good, accessory work was kick ass. Feelsgoodman.

[dan_g_28]

4/21

Misc. Crap

Lat Pull
90x20x2
180x15x3

Face Pull
50x15x3

GHR
10
15
add mini band
15
15

Curls

Abs

Stretching

Blahbity blah. Whatever day.

[COBBER]

you taking a break from squats/deads atm mate?

[thom2355]

4/21

Misc. Crap

Lat Pull
90x20x2
180x15x3

Face Pull
50x15x3

GHR
10
15
add mini band
15
15

Curls

Abs

Stretching

Blahbity blah. Whatever day.

KILLED it man!

[ridge_forrester]

In and subbed, very late.

Interesting to see a raw lifter being successful with traditional Westside-ish principles.

[dan_g_28]

you taking a break from squats/deads atm mate?

Yessir. I rushed back into squatting heavy after I tweaked my back at my last meet, and I retweaked it a couple weeks ago. I think Ill benefit most in the long run from taking the time to let it heal. Ill concentrate on what I do best in the mean time... bench pressing. lulz.