Lmao u hattin on my workouts this week and u walked on tread for 3 miles. Sounds like a frat boys. "Cardio and abzz day". Hope that helps u get hawt abz!!!
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Thread: BIGLARGE: Raw Powerlifting Log
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02-25-2011, 12:28 PM #61
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02-25-2011, 06:24 PM #62
2/25/2011
De-Load-ish workout
DB Bench Press:
70sx10
85sx10
100sx10
110sx10
Cable Rows x 3 x 12
Shoulder Press x 2 x 15
Curls supersetted with rope presses x 3 x 12RAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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03-01-2011, 01:38 AM #63
2/28/2011
Dave Bates Low-Volume/Sheiko Wk 4 Day 1
weights / sets / reps
Squats:
215x1
260x1
300x2x3
345x2
385x2x2
Bench
175x2
210x3
245x2
280x3x3
Squats
215x2
260x2
300x2
345x3x2
Goodmornings
135x3x5
Decline Situps
BWx5
10x5
15x5
Bodyweight: 225.5lbs
Well, obviously my routine changed.... ALOT. I ended up not being able to attend the AAPF meet in 3 weeks, so I am now going to an SPF meet in 9 weeks.
I wanted to switch to Sheiko immediately after the AAPF meet, but now I dont want to wait another 9 weeks to start, so I'm running Weeks 4-12 of Dave Bates Low Volume Routine, which is essentially Sheiko 29-37-32 but with slightly less volume. I decided to run this routine because i'm doing a low-carb diet so I can cut BACK down to 215ish.
Took me 2 hours including warmups (and i forgot to do pushdowns and flys). Only the first day... but I already love it. I just love the volume and love the focus on the Big 3 with little accessory work.
I predict good things to come.RAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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03-02-2011, 12:08 AM #64
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03-02-2011, 04:29 AM #65
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03-02-2011, 09:24 AM #66
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03-02-2011, 04:32 PM #67
I hope it is as good as what I have read! The only thing negative i've heard about Sheiko routines in general is marginal deadlift gains (compared to squat and bench).
Honeslty, I wouldnt consider the workouts hard per say, just lengthy and time consuming.
I have an excell spreadsheet of this program if you or anyone is interested.RAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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03-02-2011, 04:47 PM #68
Dave Bates Low-Volume
weights / sets / reps
Bench
175x3
210x3
245x2
280x2x2 (paused)
290x2x2 (paused)
Deadlifts
285x2
315x2
385x3
420x3
445x2x2
Bench
195x2
230x2
265x2x3
DB Flys ss w/ Tricep Ext
30sx2x10
Lunges ss w/ Situps
30sx2x5
Bodyweight: 220.2lbs
Body was a little beat up from Mondays workout, and because of this the workout was harder than I anticipated. Completed it in 1.5 hours. So far loving this routine....RAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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03-02-2011, 09:10 PM #69
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03-03-2011, 12:35 AM #70
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03-03-2011, 05:49 AM #71
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03-03-2011, 09:10 PM #72
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03-03-2011, 10:00 PM #73
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03-03-2011, 10:09 PM #74
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03-05-2011, 08:30 PM #75
3/4/2011
WK 4 Workout 3
weight / sets / reps
Squats
215x2
260x3
300x2
345x3x3
Bench
175x2
210x3
245x4x4
Workout out at Metro Fitness in Columbus, OH since I was in town for the Arnold. Was beat to crap from no sleep/walking around all day. Only thing that kept me motivated to get my workout in and done was the fact I was pretty much the smallest and weakest person there, LOL. Some of the biggest dudes i've ever seen there.....RAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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03-05-2011, 08:36 PM #76
3/5/2011
GPP/Assistance Day
1/2 mile run
Pullups superset with 50lb DB farmers walks, 3 sets
Barbell complex - Muscle Snatch/BTN Press/OH Squat, 3 sets of 5
Curls superset with various shoulder raisesRAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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03-05-2011, 08:53 PM #77
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03-06-2011, 08:01 PM #78
What does it consist of? Oh my, where to start?
-Olympic Weightlifting
-Powerlifting
-Strongman
-Fitness Comp
-Crossfit
-Bodybuilding
There is something for anyone interested in iron sports. First person I saw (him leaving) was Markus Ruhl.... dude is seriously like 5 feet wide. Got to see Zavikas complete a 1110lb Hummer Tire Deadlift too. Free sample supplements, tons of hot women, etc etc... If you ever have a chance, go.RAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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03-08-2011, 03:28 PM #79
3/7/2011
Week 5 Workout 2
weights / sets / reps
Bench
195x3
210x3
245x3
265x3x3
Squats
215x5
260x5
300x4x5
Bench
195x4
225x4
245x4x4
Tricep Ext. superset w/ Flys
30sx2x10
Goodmornings superset w/ decline situps
135x2x5 / 20lbsx2x5RAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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03-08-2011, 03:29 PM #80
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03-09-2011, 10:44 PM #81
3/9/2011
Week 5 Workout 2
weights / sets / reps
bodyweight: 220.8lbs
Deadlifts
285x3
315x2x3
385x2x3
405x3x3
Bench
195x4
225x5
245x4x4
Deadlifts from Knees
285x3
315x2x4
385x2x3
425x3
425x1 (supposed to be 3x3)
/mylife
Ok, doing this program on a ketogenic diet while doing cardio......NOT possible. I've done keto with westside, wasnt terrible. Not sure what the difference is now, but I literally had ZERO energy. Didnt matter that I took 1MR as a pre-workout and was rockin Hatebreed in my headphones... nothing could get me going.
2 hours after the start i'm attempting my 425 rack deadlifts. Hands were completely destroyed and my body literally had no fuel to push any further. Think im going to do low-carb on my off/cardio days and hopefully that will keep me close enough to 220lbs....RAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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03-11-2011, 07:34 AM #82
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03-11-2011, 08:13 AM #83
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03-11-2011, 12:14 PM #84
Taking advice from you on Keto would be similar to taking advice from you on bench press
OH SNAP
Well, atleast I know now. Live and learn. Only reason I chose this low-volume program over 29-37-32 was because I wanted to do low-carb..... carbed up now, we'll see how today goesRAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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03-11-2011, 12:56 PM #85
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03-11-2011, 07:06 PM #86
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03-11-2011, 07:23 PM #87
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03-12-2011, 02:24 AM #88
3/11/2011
Week 5 Workout 3
Bench
175x4
210x4
245x3
265x3
280x2x2
300x1
280x2x2
265x3
225x4
195x4
Flys superset with rope pushdowns
32.5lbs flys, 70lb, 90lb, 110lb pushdowns x 3 x 10
Squats
215x4
260x2x3
300x3
325x4x3
Goodmornings superset with weight situps
135lb GMs, 20lb situps x 3 x 5RAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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03-12-2011, 03:13 PM #89
3/12/2011
GPP/Assistance Day
1) Run 1/2 mile
2) 110lb DB Farmers walks superset with chins, 3 sets
3) Pulldowns superset with rows, 1 set
4) BB Complex - muscle snatch/BTN press/OH squat, 2x5
5) Biceps superset with various raises, 6x10RAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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03-13-2011, 11:08 AM #90
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