Whatnows powerlifting journey to a raw elite total with Scivation

**whatnow5** · 08-25-2011, 11:21 PM

Today

30 mins cardio

To make this post less boring here is a vid from monday:

After watching this, I think my squat is coming along well. I just need to hit the dip to get to depth, once I can nail that I will be fine. If you notice the last set I have more weight on the bar, but I added the belt, and I didn't get as low. This is because the belt keeps the suit tighter.

Any input is welcomed...

Originally Posted by BluSilver

This stuff can hold a semi from an airplane, which is also being held up by a helicopter.

LOL! This would be an awesome sight!

Originally Posted by thom2355

Perhaps a log title adjustment is in order????

Perhaps after this meet...

Originally Posted by robertfah

I have to agree with the rest and say that gorilla glue f'in rocks.....sh!t holds ANYTHING together.

Curious, what's cg 3 board?

Nice, I will probably try it.

Close Grip 3 board press.

Originally Posted by sammykapp

I count the gorilla glue as 6 ply in itself.

So 9 ply!! Holy crap!

**bballbrett5** · 08-26-2011, 09:55 AM

did you chop off some hair? alpha as usual man

**whatnow5** · 08-28-2011, 11:33 PM

Friday
warm up as usual

Deadlift
155x5
245x3
295x2
335x1

385x4 5 sets

box squat
bar+blue bandsx5
100+bandsx5
140+bandsx5

190+bandsx5
add duct tape briefs
230+bandsx5
280+bandsx4

30 mins cardio

Good session, I actually tooks some vids of it, but how lame is deadlifting 385 for 4 reps. This is like 70% or less.

Yesterday
warm up

bench
barx10
95x5
135x5
185x3
225x2
275x1

add ace shirt collar up high
315x3(touch on 3rd)
Pulled collar down
365x2 3 sets

cg 3 board(raw)
275x3
295x3

pullups
3 sets of 10

band pull aparts
3 sets of 15

band abs
2x20

band traction

30 mins cardio

Got some shirt work in my new shirt. I really like this shirt, the placement of the collar mad a huge difference. With it up high, I was able to touch 315 on the third. After pulling the collar down I couldn't touch 365 at all. It will be interesting to mess with this shirt.

today
45 mins cardio
foam rolling

Originally Posted by bballbrett5

did you chop off some hair? alpha as usual man

I noticed that it looked that way too, I think it is the angle or the lighting or something??

**robertfah** · 08-29-2011, 06:00 AM

Originally Posted by whatnow5

I noticed that it looked that way too, I think it is the angle or the lighting or something??

HAHA...I was thinking the same thing....looks like you went from a mohawk to a skin-head look....

**whatnow5** · 08-31-2011, 11:48 PM

monday
warm up as usual
squat
barx8
100x5
140x5
190x5
230x5
250x3
300x1

add briefs
430x2

add suit straps down
480x1
add belt
480x2 2 sets
straps up loose
480x2
500x2 2 sets

wg rack pulls
335x3
385x3
425x3

SSB squat
140x5warm up set, missed the hook trying to rack it, got mad and said heck with it...

30 mins cardio

vid:

You can see in the vid how loose the straps are, you can see the extra slack hanging there when I stand up. I also noticed that the bar is a little lower on my back than I like it. I'm hitting the dip perfectly, but could get it down about an inch or 2 lower. Coming out of the hole I'm leaning a little bit to the right which needs to be fixed.

30 mins cardio

...

Today
warm up

bench
barx10
95x5
135x5
185x3

add reverse orange bands
225x3
add reverse blue bands
275x3

315x5(elbow wraps)
365x2
385x2 2 sets
405x1
405x2

raw cg 3 board
275x3
295x3(elbow wraps)
315x3(elbow wraps)

pullups
2 sets of 10
20lbs chainx8 2 sets

band pull aparts
2 sets of 15

45 mins cardio

Messed around a little with the elbow wraps. It sort of feels like a slingshot. Not the same but the same idea.

Originally Posted by robertfah

HAHA...I was thinking the same thing....looks like you went from a mohawk to a skin-head look....

LOL. I dont know how the skin head look would be. But that must have been a really wierd angle.

**NC_Tarheel** · 09-01-2011, 10:19 AM

Epic beard in progress.....

**sammykapp** · 09-03-2011, 02:45 PM

That beard is crazy!!!!

It may be only a short time before it's length and weight throw off your balance.

**bballbrett5** · 09-04-2011, 08:11 AM

haha i love how this dude always puts up insane lifting vids and everyone always comments on his alpha appearance

**whatnow5** · 09-06-2011, 11:59 PM

Friday
warm up as usual

Deadlift
155x5
245x3
295x2
335x1

385x2
425x2 4 sets
??

box squat
190+bandsx3
230+bandsx3 2 sets

wide grip rack pulls
335x3
385x3
425x3

30 mins cardio

I tried out the dl suit after my raw sets and it was a big mistake. Otherwise it was pretty much what I had planned.

saturday
warm up

bench
barx10
95x5
135x5
185x3
add orange bands
225x2
add blue bands
275x3
315x1
365x1

405x1
425x1 2 sets

pullups
3 sets of 10

band pull aparts
3 sets of 15

reverse hypers
3x12

band traction

30 mins cardio

sunday

45 mins cardio

foam rolling

Monday
warm up as usual
squat
barx8
100x5
140x5
190x5
250x3
300x1

add briefs
430x1

add suit straps down
480x1
add belt and straps loose
510x1
520x1
540x1

deads
standing on jumpstretch platform ~1 in off ground
155x2 (1 sumo 1 conv)
155+quaded minisx2 (1 sumo 1 conv)
add 1 mat under plates and ace suit
155+bandsx2 (1 sumo 1 conv)
245+bandsx2 (1 sumo 1 conv)
245+bandsx1 sumo

SSB squat
190x3
230x3
280x3

reverse hypers
2x15

30 mins cardio

Originally Posted by NC_Tarheel

Epic beard in progress.....

I wish. It seems like I cant get it past a certain length, I just cant get it right

Originally Posted by sammykapp

That beard is crazy!!!!

It may be only a short time before it's length and weight throw off your balance.

LOL. Too funny!

Originally Posted by bballbrett5

haha i love how this dude always puts up insane lifting vids and everyone always comments on his alpha appearance

I know right! It is funny though!

**thom2355** · 09-07-2011, 04:18 AM

Did the suit work any better on the squat day?

**bballbrett5** · 09-07-2011, 03:05 PM

what'd ya do for cardio?

**whatnow5** · 09-07-2011, 11:08 PM

Today
warm up

bench
barx10
95x5
135x5
185x3
225x2
275x1

add ace shirt
365x1 no touch
385x1 touch
385x1 touch

add 2 board
405x1
425x0 was uneven on the bench and almost feel off

band pull aparts
2x15

reverse hypers
2x15

band traction

40 mins cardio

vid of monday and today

This is only the second time in this shirt and I am pretty happy with it. I noticed a few technical flaws that I need to work on, but I am sure working with the shirt will fix them.

Originally Posted by thom2355

Did the suit work any better on the squat day?

I am really liking the ace suit. I am surprised at how little adjustments to the straps makes a HUGE difference. Much more so than my old suit. The set of 540 just had the straps about an inch tighter and look at the difference in depth.

Originally Posted by bballbrett5

what'd ya do for cardio?

I try to mix it up. I have been doing the bike a lot lately though.

**sammykapp** · 09-10-2011, 05:27 PM

Almost...but NOT falling off the bench. Winning.

**whatnow5** · 09-21-2011, 12:07 AM

Saturday
warm up

bench
barx10
95x5
135x5
185x3
225x2

add reverse green bands
275x3
315x2
365x2

385x2
405x2 2 sets

3 board
405x3 2 sets

cg 3 board(raw)
275x3

db row
60x10
110x5
150x8

band pull aparts
2 sets of 15

band traction

30 mins cardio

sunday

45 mins cardio
foam rolling

monday
warm up as usual
squat
barx8
100x5
140x5
190x5
230x5
250x3
300x1

add briefs
430x1

add suit straps down and belt
480x3 2 sets

straps up loose
480x3 2 sets
500x2

deads
245x3
295x3

335x3
385x3

reverse hypers
2x15

30 mins cardio

vid:

On the 2nd rep of the last set of squats I felt a twinge in my left glute-ham tie-in area, so I racked it. I thought I would be good to deadlift and ssb squat but once I started working up I figured out I wasn't. I am thinking it is going to be ok for pulling on friday, and I will be going by feel for sure, no need to mess it up worse than needed.

Today

30 mins cardio

2x15 each
reverse hypers
kneeouts
tkes

Originally Posted by sammykapp

Almost...but NOT falling off the bench. Winning.

Thats for sure. I think if I would have tried to press it I would have! LOL

**whatnow5** · 09-28-2011, 11:44 PM

Most of last weeks bench session:

Friday
pulls
4 sets of 425x3 followed by 445x3

ssb box squat with blue bands
worked up to 350 in briefs

saturday
worked up to a pr of 435 on reverse band bench

followed by some random accessory work

monday
warm up as usual
squat
barx8
100x5
140x5
190x5
230x5
250x3
300x1

add briefs
430x1

suit straps down
480x2

straps up loose
500x2
520x2 (~opener)
540x2

deads
245x3
295x3
335x1
385x1

Stopped there.

I decided I need to lower my volume of the main movements, so basically on friday I am just going to pull and then maybe some assistance work.

Today

bench
barx10
95x8
135x5
185x3
225x2
275x1

add shirt
335x1(no touch)

385x1(opener)
385xm
405xm
405x1(no touch)
405x1
425x1 1 board(2nd)
455x1 2 board(3rd)

band pull aparts
2x15

Not sure what happened with the back to back misses. My bench has been hit and miss this block. I dont like that going into the meet, but this session ended up pretty good. I was pretty happy with the last 3 sets.

Here is a vid of monday and today:

**NC_Tarheel** · 09-29-2011, 05:10 AM

Talk about real life....

When's the meet and what are you shooting for??? You ever think about competing RRRRRRRAAAAAWWWWWWWWW again??

**FrmrHoss** · 09-29-2011, 06:52 AM

What type of bands do you use for the band pull aparts btw?

**whatnow5** · 10-04-2011, 12:15 AM

Friday
foam roll
back traction
Warm up

155x5
245x3
295x1
335x1
385x1

445x2
475x2 2 sets

Reverse hyper
2x15

forearm
2x20

30 mins cardio

saturday

bench
barx10
95x8
135x5
185x3
add rev green bands
225x2
275x1
315x2
365x2

405x1 2 sets

pullups
2x12

rear delt laterals
2x15

forearm
2x20

shoulder traction

30 mins cardio

sunday
45 mins morning cardio

20 mins evening cardio

Originally Posted by NC_Tarheel

Talk about real life....

When's the meet and what are you shooting for??? You ever think about competing RRRRRRRAAAAAWWWWWWWWW again??

I'm pretty sure it was a dream sequence...

The meet is on the 15th. I have my last sq/dl session on weds, and plan on taking an opener bench on fri/sat. I am opening at 525/385/480 I am keeping my openers low, and am going to get more lifts in. Last time I went 4/9 which is unexceptable.

I plan on competing RRRRRRRRRRRRAAAAAAAAAAWWWWWWWWWW again, but I am really liking the geared lifting. They are also planning on hosting one in december as well, so that is on my list. After that I will have to decide what I am going to do

Originally Posted by FrmrHoss

What type of bands do you use for the band pull aparts btw?

I use minis. Depending on what I am doing, I will either use one or two. I usually use a closer grip which increases the tension pretty significantly. Even when I use the 2 minis, it has been getting pretty easy, probably because the bands are stretching.

**RUBICON19** · 10-04-2011, 02:50 AM

Good luck in the meet!

**NC_Tarheel** · 10-04-2011, 06:01 AM

Sweet....my contest is on the 15th as well

**robertfah** · 10-04-2011, 09:04 AM

Best of luck in the meet! In for some pix and vidz!

**whatnow5** · 10-05-2011, 12:03 AM

Yesterday
foam rolling
Dynamic stretching
1-leg reverse hypers
10 mins sled randomness

Circuit 15+ reps each
shrugs
lat pull downs
pull aparts
pushdowns
military

seated row
tke
shrugs
bb bench

bench set ups

band shoulder traction

30 mins cardio

I think there was more but that is most of it. I am going to continue to do the recovery sessions between sessions because it really helps.

today

45 mins cardio

foam rolling

Originally Posted by RUBICON19

Good luck in the meet!

Thanks!

Originally Posted by NC_Tarheel

Sweet....my contest is on the 15th as well

Awesome! Lets crush it!

Originally Posted by robertfah

Best of luck in the meet! In for some pix and vidz!

Thanks! For sure! I will also have vids of my last squat and dead session tomorrow!

**whatnow5** · 10-05-2011, 10:37 PM

Today
am
foam rolling
1-leg reverse hyper
back extensions
back traction
dynamic stretching n' stuff

squat
barx8
100x5
190x3
250x1
300x1

add briefs
430x1
add suit and belt
480x1
straps up
520x1(opener)
add reverse blue bands
straps 1" tighter
570x1(2ndish)

deads
155x3
245x1
295x1
335x1
385x1
425x1

475x1(opener)
475+20lbs chainx1

pm
30 mins bike
foam rolling

Very happy with how this went. 570 moved so fast I wanted to go up, but stuck with the plan. The reverse band tension was 0 at the top and ~50 at the bottom. Deads were a little iffy, but I am a much better meet puller than a training puller. My pull always seems to come together at meets. My wrist has been bothering me and has been bending back a little on squat so I threw on some wrist wraps and they helped keep my wrists in line. Never understood wrapping wrists for anything other than bench, but I get it now, at least for squat.

**thom2355** · 10-06-2011, 05:32 AM

Looks solid. Good luck at the meet!

**whatnow5** · 10-10-2011, 11:32 PM

Friday
foam roll

Warm up

barx8
95x5
135x5
185x3
225x2
275x1

add ace shirt
335x1
385x1(Opener)

pullups
2x10

band pull aparts
2x15

30 mins cardio

I touched way too low on my opener but was able to regroup and press it very easily. In my old shirt that would have been a dump no doubt.

saturday

sled crap ~10 mins

reverse hypers
2x15

forearm
2x20

shoulder traction

30 mins cardio

sunday
weight 189

45 mins cardio

today
weight
190 (188lbs water 1.5lbs muscle .5lb fat)

warm up

squat
barx8
95x5
135x5
185x2
225x1

deads
155x5
245x3
295x1

circuit 1 set of 15-20 each
knee outs
tkes
leg curls
back ext
shrugs
curls
bb bench
seated band row

30 mins cardio

Everything is based around recovery and body comp at this point.

Originally Posted by thom2355

Looks solid. Good luck at the meet!

Thanks! I am looking forward to hitting a bunch or PRS!

**whatnow5** · 10-19-2011, 12:03 AM

Since the meet result wasn't even close to what I had planned I will not go into a drawn out report. I will say a little about the squat because that is what set the tone for the day. Warm ups went well, everything felt effortless, I didn't get to hit my last planned warm up but, I smoked my opener without a problem. On my second, I unracked it and it felt much heavier on the right side of the bar, instead of doing the smart thing and calling for the rack I attempted it anyway and missed it and jacked up my right side pretty good in the process. I didn't have the sense of mind to check each side before or after the attempt so who knows if it was misloaded. You can see on the vid the difference between that attempts unrack and the 1st and 3rd. Regardless it was my fault for not checking it and not calling for the rack. My 3rd attempt went pretty good except about halfway up my right side was screaming at me. The whole meet was done in a 2 hour time frame and that really beat me up. I'm not use to that kind of pace. I have a lot to work on. Next meet will have a much different writeup...

Anyway heres the vid:

**RUBICON19** · 10-19-2011, 02:53 AM

Sorry the meet didnt go as well as you wanted!
NEXT TIME!!

**NC_Tarheel** · 10-19-2011, 05:26 AM

You can see the bar leaning when you pick it on that second attempt!!!

What happened with the deads?? Were you just cashed at that point when it was time for your 2nd & 3rd attempt??

My contest didn't go as well as I'd hoped either so don't feel bad...

**thom2355** · 10-19-2011, 08:20 AM

Something definitely didn't seem right with those last two squats.

When is the next meet?

**robertfah** · 10-27-2011, 04:37 AM

Great stuff in here, as always.....sux about the meet...but you're deadlift looked great! I love the step up, give a little stretch and then BAM! knock out the rep....awesome! It looked like some of those "spotters" on squats didn't catch your singal in time....looks like the bar almost fell on you both times!

Good stuff though...keep it up....I love watching vids like these...motivates me to lift more in the gym!

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