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Thread: BIGLARGE: Raw Powerlifting Log
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03-13-2011, 10:19 PM #91
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03-14-2011, 04:38 AM #92
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03-14-2011, 07:25 PM #93
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03-14-2011, 07:30 PM #94
3/14/2011
Week 6 Workout 1
weights / sets/ reps
Squats
215x3
260x3
300x3
345x4x2
Bench
175x3
210x3
245x3
280x4x2
Flys superset with Tricep Ext
32.5lb DBs ss w/ 110lb ext x 3 x 10
Squats
235x3
280x3
325x3x3 (belt)(mid-bar)
Goodmornings superset with situps
135lb GM ss w/ 20lb situpsx3x5
Feeling great. On my last round of squats I tried using a belt and going mid-bar. I think this is going to be my new setup (been using high bar no belt). Just feel a little bit stronger this way. Still dont like using a belt, but I can tell it does help with my strength slightly....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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03-14-2011, 09:22 PM #95
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03-15-2011, 01:24 AM #96
I was.... I'm about 223lbs right now, and will be competing at 220lbs in 6 weeks. I was HOPING to be able to get down to about 210, and then bulk back up...I seem to make great strength gains dieting down, then eating a ton and lifting like a lunatic... but this workout is simply to difficult to do while dieting
Its ok tho, i'll just have to do some no-carb/dehydating a day before my meet. Not what I WANTED to do, but it will workRAW 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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03-16-2011, 04:49 PM #97
3/16/2011
Sheiko #37 Week 2 Workout 2
weight / sets / reps
bodyweight: 223lbs
Deadlift to Knees
265x4
315x2x4
365x4x4
Bench
175x5
210x2x5
245x5x4
DB Flys
30sx4x10
Deadlifts
265x4
315x4
365x2x3
395x5x3
Now that i'm eating alot of food again, I decided I could handle more volume than the Dave Bates routine alloted. Therefore, I switched over to Sheiko #37 today (which is pretty much exactly the same routine, just a few more work sets).
Unfortunately, I didnt budget enough time today.... 90 minutes and had to stop to get to work. Didnt get to do the 5x5 sets of lunges.
Sheiko is no joke. Love it.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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03-18-2011, 06:58 PM #98
3/18/2011
Sheiko #37 Week 2 Workout 3
weights / sets / reps
Squats
225x4
265x4
305x2x3
330x6x3
Bench
175x6
210x5
245x2x4
265x2x3
280x2x2
265x4
245x5
210x6
175x7
Flys superset with tricep ext
5x10
Squats
245x3
285x3
330x4x2
Seated Goodmornings
105x5x8
Workout length: 3 hours :shocked:
Hardest, longest, workout. ever. From warming up on the treadmill, to stretching, to the workout... 3 hours. But if it wasnt a challenge then it wouldnt be funRAW 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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03-18-2011, 09:16 PM #99
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03-19-2011, 01:25 PM #100
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03-20-2011, 09:42 PM #101
3/19/2011
GPP/Accessory/Whatever Day
1) Run 1 mile
2) 110lb Farmers Walks superset with woodchoppers, 3 sets
3) Pullups superset with 1-arm DB snatches, 3 sets
4) BTN Pulldowns superset with Ab-wheel, 3 sets
5) Curls superset with various shoulder raises, 5 setsRAW 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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03-21-2011, 05:33 AM #102
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03-21-2011, 11:17 AM #103
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03-21-2011, 11:24 AM #104
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03-21-2011, 08:23 PM #105
3/21/2011
Sheiko #37 Week 3 Workout 1
weights / sets / reps
bodyweight: 226
Squat
225x5
265x4
305x2x3
350x5x3
Flys superset with pushups
3x10
Bench
175x5
210x4
245x2x3
280x5x3
Squat
225x5
265x5
305x5x5RAW 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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03-23-2011, 07:22 PM #106
3/23/2011
Sheiko # 37 Week 3 Day 2
weight / sets / reps
bodyweight: 224lbs
Deadlift to knees
285x4
315x4
385x2x4
405x4x4
Bench
175x6
210x5
245x2x4
265x2x3
280x2x2
265x2x3
245x4
225x5
210x6
195x7
175x8
DB Flys
25sx5x10
Deadlift from boxes
315x5
385x5
420x4x4
Lunges
40lbs x 3 x 5
Situps
BW x 3 x 10RAW 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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03-23-2011, 09:34 PM #107
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03-24-2011, 10:14 AM #108
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03-24-2011, 04:19 PM #109
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03-24-2011, 09:33 PM #110
Yeah, and im gonna have to start eating more or drink a carb/protein shake halfway through... i start running outa steam 75% through!
Thanks BigWEAK
Thanks. Benching actually has been feeling weak on Sheiko. Lower body is handling the volume no problem tho. Still to early to tell... we'll see how the numbers look when I workup to 100% on skills test day in 19 daysRAW 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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03-26-2011, 02:47 AM #111
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03-28-2011, 03:46 PM #112
3/26/2011
GPP/Assistance/Whatever, etc Day
1) Run 1 mile
2) 110lb DB Farmers walks superset with cable chops, 3 sets
3) Pullups superset with DB snatches, 3 sets
4) Pulldowns superset with Ab wheel, 3 sets
5) Curls superset with shoulder raises, 5 setsRAW 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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03-28-2011, 03:50 PM #113
3/28/2011
Sheiko #37 WK4 D1
weights / sets / reps
Squat
225x5
265x4
305x2x3
350x2x3
375x3x2
Bench
175x5
210x4
245x2x3
280x5x3
Cable Flys
30lbx5x10
Squats
225x5
2654
305x2x3
350x4x2
Dips
BWx2x8
Was supposed to do 5 sets of dips, then 5x5 on goodmornings... but, once again, 2 hours wasnt enough time and had to leave for work
Squats are feeling strong. Bench, however, is NOT feeling strong at this point.....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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03-28-2011, 08:59 PM #114
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03-29-2011, 04:14 AM #115
Thanks bro.
I will be happy and satisfied with a 440 squat, 350 bench, and a 510 deadlift, which would give me a 1300 total. I've hit those numbers before, just not all on the same day. I think capable of 455/355/525..... but again, putting it all together on one day will be a different animal... Meets on April 30th!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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03-30-2011, 06:52 PM #116
3/30/2011
Sheiko #37 Wk4 D2
weights / sets / reps
bodyweight: 223lbs
Bench
175x5
210x4
245x2x3
280x2x3
300x3x2
Deadlift
265x4
315x4
385x2x3
420x2x3
455x3x2
Bench
195x5
225x5
265x4x4
Cable Flys
5x10
By accident did 10-20lbs more than I was supposed to on deadlifts, misread the spreadsheet. oh well. Elbow is beginning to act up, might have to start wearing sweatshirts or get some elbow sleeves.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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03-30-2011, 07:03 PM #117
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04-01-2011, 05:14 PM #118
4/1/2011
Sheiko #37 Wk4 D3
weight / sets / reps
Squat
225x5
265x4
305x2x3
355x6x3
Bench
175x5
210x5
245x5x5
DB Flys
25sx5x10
Seated GoodMornings
115x2x5
125x3x5
Dips
BWx5x8
Sheiko #32 starts Monday......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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04-01-2011, 09:53 PM #119
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04-02-2011, 12:58 AM #120
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