Obtaining Raw Elite at 165/181

[goosefrabbas]

Kinda yeah. I like to go as fast as I can while being in control. Your suit should make your descent A LOT slower than it is right now. Look at the differences in speed between your 405/425 and my 395/425. And I'm not descending slower than I have to.

Also, this isn't exactly picture-perfect form. I just figured the similar weights would make it easier to compare.

[xRequiem]

thanks, i'll definitely work on that. you think my suit being too loose has alot to do with that? i heard from the guy that gave it to me that I could wash it in cold water and let in dry in the sun to make it shrink a bit, but im not doing that unti I hear from other people.

[goosefrabbas]

Yeah I was pretty much alluding to your suit being too loose lol.

Umm, I don't think washing it in water would be a bad thing. Some people boil their suits and they'll tighten and stiffen up but only for one or two sessions. It's not worth the time in my opinion. Best bet would be to either get this suit altered or buy a new one that actually fits and keep the old one for lighter work.

[samsont]

Or just gain some weight you fuking twink

[xRequiem]

Yeah I was pretty much alluding to your suit being too loose lol.

Umm, I don't think washing it in water would be a bad thing. Some people boil their suits and they'll tighten and stiffen up but only for one or two sessions. It's not worth the time in my opinion. Best bet would be to either get this suit altered or buy a new one that actually fits and keep the old one for lighter work.

too poor, ill just wear it loose for now.

Or just gain some weight you fuking twink

again, too poor. i already drink a gallon of milk a day plus my meals.

[samsont]

too poor, ill just wear it loose for now.



again, too poor. i already drink a gallon of milk a day plus my meals.

time to start 'escorting' your self for protein powders lol


I know what you mean though. Being poor is making losing weight easier for me lol.

[xRequiem]

Squats
225x3 too heavy for light day

DL
405x3

Push Press
135x5

calves and curls

Crappy day

[Smolovicus]

Sigh... wish we could know what it's like for 225 to feel like 1 plate brah... that'd be the life... :'(

[xRequiem]

Sigh... wish we could know what it's like for 225 to feel like 1 plate brah... that'd be the life... :'(

I squat wide stance now tho. So that makes it a lot easier, well somewhat, ive always been a quad dominate squatter.

you'll get back just got to stay consistent

[BrutalBergstrom]

if u have troubles gaining weight cos of the money, i'd say go for oat meal, fruits (mainly bananas for training), almonds & weight gainers.

& mix weight gainers with milk & eat your oat meal with that instead of just milk. i'd say u can gain pretty god damn fast by eating a ton of this, almost no matter how many cals u need a day cos these are the cheapest i can think of that i have available daily (i dont use weight gainer though, cos i have a crappy metabolism) & they have a ton of cals in just small quantities

[xRequiem]

thanks but i'm just going to try and stay a 165er since Ed Coan doesnt have any records in that class :P id like to get a 700lb deadlift at 165 one day

Squats
165x5
205x5
245x5
285x4 missed 1 rep
325x2 missed 1 rep

Bench
100x5
125x5
145x5
175x5
200x3

Rows
135x5
150x7

Said **** it and threw on my suit

DL
365x1
405x1 PR lol
475x0 got to knees

Squats
365x1 + wraps @ 50%
405x1 + wraps @ 70%

So I think I'm going to mess around with geared lifting more. Really enjoy it and my hips don't ache nearly as bad the next day; however, raw training should still be my priority so Shieko is probably my best bet with 1-2 weekly suit sessions. PRogram hopping FTW.

[Filmbuff81]

Does that mean another journal haha.

[xRequiem]

Does that mean another journal haha.

i'll just get Isaku to change the name ;D

[samsont]

i'll just get Isaku to change the name ;D

"xRequiem's NEVER STICK TO THE F*CKING ROUTINE!"


lol j/k If you're gonna do geared, do it properly so i support w/e you feel is necessary for that. I love shieko though.. dat volume


i'm planning on doing shieko sometime next year

[xRequiem]

"xRequiem's NEVER STICK TO THE F*CKING ROUTINE!"


lol j/k If you're gonna do geared, do it properly so i support w/e you feel is necessary for that. I love shieko though.. dat volume


i'm planning on doing shieko sometime next year

thanks man, gear is a ton of fun. probably get a bench shirt early next year, really in no rush for that because my raw bench needs a **** ton of work.

for some reason I don't think Madcow works for me. I added 20lbs to my bench, deload then my 5rm drops 20lbs. da faq? same for squats, as soon as I deload I can't even do the deloaded weight.

going to try and squeeze in the first session today so I can be on a MWF routine. not sore at all surprisingly.

[goosefrabbas]

Gear 4 lyf.

[xRequiem]

Gear 4 lyf.

yessir adds another dimension to lifting.

Shieko Cycle 29 Week 1

Bench press
125 5x1
145 4x2
170 3x2
180 3x5

Squat
195 5x1
230 5x2
270 4x4

Bench press
125 5x1
145 5x1
170 4x4

Close Grip Bench
145 5x2
135 5x1

Dumbbell fly 10 5
Hammer Curls 6 5
Weighted Abs 10 3

Dearlord

[Filmbuff81]

Dearlord

hahaha and so it begins.

[xRequiem]

Sheiko Cycle #29 Week 1

Deadlifts to Knees

225 3x1
275 3x2
325 3x2
345 3x4

OHP
85 6x4

Dips
5x5

Reverse Band DL
395x2

Rack Pulls
255 4x1
315 2x1
345 2x2 (4x2)
395 2x1 (3x4)

DB Lunges
55 5x1
40 5x1
30 5x3

Abz

Hands are bloody and ripped, knees are bruised, thighs are raw and my shins are bruised to **** and I still didn't get all my reps in. I absolutely hate rack pulls, hence I tried reverse band but I couldn't get the bar into position because the rack has pins at the bottom that got in the raw of the plates. Think I'm going to do ChaseT's method for DLs, he mentions doing 4x3@80% or 85% I think. Sumo rack pulls are just terrible plus the gym staff HATES it.

First time ive ripped a callous, **** sucks.

[xRequiem]

ChaseT's method is 5x3&80%. Sounds good, might add 5lbs a week, we'll see. Right now my body is not liking this program. Didn't want to get out of bed and go to work tonight. Guess this is part of getting stronger. Think I'm going to do suited squats on Friday since I need to do them 1x a week and the first week of #29 starts you off with only 1 squat session a day. Next week I get 4 squat sessions

[xRequiem]

Sheiko #29 Week 1

Bench
5x1 135
5x1 145
4x1 165
3x2 185
2x2 195
3x2 185
4x1 165
6x1 145
8x1 135

Squats
5x1 195
4x2 235
3x2 315 *suit straps down*
3x5 325 *suit straps up no wraps*

Seated GMS
5x5 95-115

DB Flies
10x5

Managed to do this all in 1 hour. Squats felt strong todaz, a lot better than Mondaz. Looking forward to the weekend off.

[xRequiem]

Went in to do some recovery work today. Just stretched, foam rolled and did various low weight exercises to get the blood flowing. Hip abductor machine felt good. My quads are still jelly though.

BW is at 168.

[Filmbuff81]

Unless a weight feels stupidly light don't go adding 5lbs per week.

Especially to Deadlift. You will fry yourself.

Just add 10 lbs at the end of the month or 5lbs every other week.

[xRequiem]

Unless a weight feels stupidly light don't go adding 5lbs per week.

Especially to Deadlift. You will fry yourself.

Just add 10 lbs at the end of the month or 5lbs every other week.

Thanks for the input. After doing the math, 5x3@80% = 370. So I wouldn't be surprised if I cant even get all the reps the first week or two so I'll probably just add 10lbs next cycle like you said and 10 to my squat 5 to my bench and 15 to my suited squat since they feel so easy atm.

[Filmbuff81]

Yeah smart plan.

You want this cycle to feel easy, because the accumulation of volume will catch up quickly.

You could probably afford to raise bench 10lbs if you feel really good.

I started with my top sets as like 190-195 and was doing 225-235 in my second cycle.

My bench sucks though, so YMMV.

[xRequiem]

Yeah smart plan.

You want this cycle to feel easy, because the accumulation of volume will catch up quickly.

You could probably afford to raise bench 10lbs if you feel really good.

I started with my top sets as like 190-195 and was doing 225-235 in my second cycle.

My bench sucks though, so YMMV.

Yeah the number I entered for my bench was 5lbs over and it was a tng I did a while ago. I'm actually able to easily pause all the reps so far. Might raise it a bit more after the 2nd week if I'm able to keep pausing it easily.

Did your chest get big from all the db flies? My chest already feels hoooooge. whats your best bench?

[Filmbuff81]

Yeah the number I entered for my bench was 5lbs over and it was a tng I did a while ago. I'm actually able to easily pause all the reps so far. Might raise it a bit more after the 2nd week if I'm able to keep pausing it easily.

Did your chest get big from all the db flies? My chest already feels hoooooge. whats your best bench?

280ish for reps back in the day when I was a youngin and didn't know better.

But best in the past year was like 235 for 3-5 paused reps I think a little while ago and then got lazy again.

My problem is my bench progresses and I get lazy and then sorta neglect it. So it just keeps hovering instead of getting back to old levels.

I'm trying to dedicate myself to pay attention to it like any other lift, but I don't have the same dedication towards it like I do for squat and Deadlift.

But I plan on getting back to 225 for lotsa pauses reps again soon and then beyond.

I did some push-ups and flies a couple times, but I cut them out just for time constraints.

They definitely give a good pump though. You will have bouncing pecs after a few cycles haha.

Needless to say you will outgrow some shirts.

[samsont]

trade you guys some benching skills for deadlift and squat skills

[xRequiem]

Sheiko 29 Week 2

Squats
5x1 195
4x1 230
3x2 270
2x5 350 + suit

Bench (every rep paused but last 2 sets of 195)
5x1 135
4x1 145
3x2 165
3x5 195

Close stance paused raw raw squats
3x2 185
3x2 205
2x4 230 (did this as 4x2 to get out faster)

DB flies
5x10 (moving up to 25s next session)

Stand GMs
Skipped

Did this all in an hour.

Absolutely fantastic session. I had to miss work the day before because I had the 24 hour stomach virus but I somehow managed to destroy the weights today. Got a video of my squats for Gooseyboy

[Filmbuff81]

Goodlooking session. Nothing like some paused squats to rape the body.