BIGLARGE: Raw Powerlifting Log

[SgSpartan]

first page! candy?

wow, strong bench....i wish i could bench my own bodyweight for reps!

[BigLarge]

Realized my weights and sets have been really screwed up and inconsistent in how I am writing it. From now on its


weight/reps
or
weight/sets/reps

[BigLarge]

Mag/Ort DL Week 10

weight / sets / reps

foam roll/5min treadmill/stretch

Deadlifts:

135x8
225x4
315x4

395x4x4
445x2 (belt)
500x2 (belt)(PR!! 100% previous 1RM)
405x6


Went into this workout rushed, agitated, and in pain. Had 45 minutes to warm up and get my workout done before work. My back immediately started acting up as soon as I got to 315. It was tired and sore. I may not do my DE Squats this week because of it.

Anyway, the 395 sets felt heavy as hell. And the 445 was harder. Fortunately, pure agression and adrenaline trumps all for me Got fired up and pissed off and destroyed the 500x2. It was almost my easiest set! 12 weeks ago 500lb was my best DL ever.... and I nailed it for 2 paused reps today. 1 more workout on this program, the time to test my new 1RM.

Last set was supposed to be 395x8+.... but ran outa time and didnt have time to strip off extra plates and rest... So it was basically a drop set of 500x2 - 405x6

[benchtochest]

Mag/Ort DL Week 10

weight / sets / reps

foam roll/5min treadmill/stretch

Deadlifts:

135x8
225x4
315x4

395x4x4
445x2 (belt)
500x2 (belt)(PR!! 100% previous 1RM)
405x6


Went into this workout rushed, agitated, and in pain. Had 45 minutes to warm up and get my workout done before work. My back immediately started acting up as soon as I got to 315. It was tired and sore. I may not do my DE Squats this week because of it.

Anyway, the 395 sets felt heavy as hell. And the 445 was harder. Fortunately, pure agression and adrenaline trumps all for me Got fired up and pissed off and destroyed the 500x2. It was almost my easiest set! 12 weeks ago 500lb was my best DL ever.... and I nailed it for 2 paused reps today. 1 more workout on this program, the time to test my new 1RM.

Last set was supposed to be 395x8+.... but ran outa time and didnt have time to strip off extra plates and rest... So it was basically a drop set of 500x2 - 405x6

Sick prs bro, also does the belt help you keep your back straight in a significant way?

also:http://forum.bodybuilding.com/showth...#post625371783

[BigLarge]

Sick prs bro, also does the belt help you keep your back straight in a significant way?

also:http://forum.bodybuilding.com/showth...#post625371783

Thanks man. Actually, I feel can keep a better arch without a belt! Honestly im not sure if a belt benefits me much, if any.

[BigLarge]

DE/RE Upper

Weight / Set / Reps

DE Bench:
barx20
135x5

195x8x3 (paused)

Close Grip Bench:
225x3 (paused)
250x3 (paused)
275x3 (paused)(easy)

DB Shoulder Press:
55x8
65x8
75x8

Chins superset with rear delts:
BW/15lbsx2x8

Curlsx3x10


Was not feeling great today. Just worn out, unmotivated. I think that I need 48hours recovery after these redic hard DL workouts.

[ShortDave]

Good job man! Subbed.

Keep the belt on man, safety first

[BigLarge]

Good job man! Subbed.

Keep the belt on man, safety first

Thanks man! Welcome

[BigLarge]

DE/ME Lower

weight / set / reps
Squats:

barx10
135x8
185x5

245x8x2

275x2
315x2
340x2
365x2
385x1
405x1
'


Todays workout was supposed to be DE Lower; however, I just wasnt feeling explosive today. Strength was there, just not feeling quick. So after some ugly/slow DE squats at 245lb I decided "f--K it" and decided to go for some heavy singles and doubles. The 405 wasnt terribly hard. Certainly had 15-25lbs more in me. Still feeling confident I havent lost my squat strength by backing off heavy squats and focusing on dead lifts.

[BigLarge]

Upper Body

weight / set / reps

Bench:

barx20
135x2x5
165x4
205x4

250x4x4 (paused)
285x2 (paused)
320x2 (paused)
250x11 (paused)

Chest supported rows
4x12

Shoulder Complex
2x12

Bad bench form today. My perfected form from Smolov JR is beginning to slack, not sure why this is.... but on the 320 I got into my old habits and flared my elbows quickly, which made the last rep a real grinder

[BigLarge]

Got my 2011 Pendlay Do-Win WLs in today. I wear a 13 in Nike, they said order 1/2 size down. 12.5s were way to big, so I exchanged them for 11.5s. Fit perfect now. Did some bodyweight squats with them, and I can feel already they will help. So much easier to push through my heels.

Pictures on pendlay.com showed they would be black and gray. They are def not black... more a blue/gray

[BigLarge]

Mag/Ort DL Program Week 11 (last day)

weights / sets / reps

foam roll / 5 min treadmill / stretch

135x8
225x4
295x4
365x1

405x4x4 (belt)
455x2 (belt)
510x2 (belt)(2nd rep was like a 10 second grinder)
405x5 (belt)


Last day of the program. Despite squatting heavy several days ago I felt great going into the workout. Form was not perfect on the 405 sets, but the weight felt light. 455 wasnt easy but not hard. 510lbsx2 reps. First rep was hard... 2nd rep I stalled 1 inch bellow my knees, and literally stayed there for 5 seconds. Dont know how, but eventually managed to get it past my knees and locked it out no problem. Probably the hardest rep i've ever done on any exercise.

After the 510 I was supposed to rep 405 for 8+ reps... but I was completely spent and my hands were destroyed. Did 5 hard reps and called it a day.

Came into this program with a 500lb max deadlift, and used a 505lb weight for my percentages. Obviously, this program worked. Been stuck at 475-500lbs for a long ass time.

Max next week, probably next wednesday. Goal is a lofty 545lbs

[benchtochest]

Mag/Ort DL Program Week 11 (last day)

weights / sets / reps

foam roll / 5 min treadmill / stretch

135x8
225x4
295x4
365x1

405x4x4 (belt)
455x2 (belt)
510x2 (belt)(2nd rep was like a 10 second grinder)
405x5 (belt)


Last day of the program. Despite squatting heavy several days ago I felt great going into the workout. Form was not perfect on the 405 sets, but the weight felt light. 455 wasnt easy but not hard. 510lbsx2 reps. First rep was hard... 2nd rep I stalled 1 inch bellow my knees, and literally stayed there for 5 seconds. Dont know how, but eventually managed to get it past my knees and locked it out no problem. Probably the hardest rep i've ever done on any exercise.

After the 510 I was supposed to rep 405 for 8+ reps... but I was completely spent and my hands were destroyed. Did 5 hard reps and called it a day.

Came into this program with a 500lb max deadlift, and used a 505lb weight for my percentages. Obviously, this program worked. Been stuck at 475-500lbs for a long ass time.

Max next week, probably next wednesday. Goal is a lofty 545lbs

I hear ppl tralking about foam rolling what is that?

a 45 pound pr would be nuts .

[BigLarge]

I hear ppl tralking about foam rolling what is that?

a 45 pound pr would be nuts .

Its basically a way to give yourself a deep tissue massage. It also helps loosen and warm muscle before a workout.

http://www.t-nation.com/free_online_...r_for_10_bucks


Yeah, 45lb deadlift PR would be awesome. I will be video the attempt

[BigLarge]

RE Upper

Bench:

barx20
135x8
185x5

225x19.5 (shoulda been 20, but hit the supports on the way up and was to gassed to lock it)

Incline DB Press:

50sx8

100sx12

Lat Pulldownsx3x12

Arnold Pressx50xx12

Curls suppersetted with DB tricep extx2x12


Needed to do something light/easy today. Was beat up terrible from yesterdays workout. Was hoping to bench my bodyweight for 20 reps.... just barely missed it

[BigBoss2]

subbed bro. good luck with the max attempt for deads

[BIGLANK]

ROFL Large, we don't count half reps there is no such thing. Although you would have had 20 if you didn't hit support. I have made thelarge what he is today.

[Ginger575]

Reps for bodyweight...Nice!

[BigLarge]

ME Lower

Squats:

135x8
185x8
225x3
275x3
325x2
345x2
365x2
385x2
405x2


Lower back completely destroyed after deadlifts Mondays. Did squats and called it a day. My squat form really sucks right now, and the new shoes change my form slightly. But I LOVE the shoes, the def help pushing through the heels.... Anyway, feels good to hit 405 for a double when I havent really done any hard squat work in a while.

[BigLarge]

Upper Body

Bench:

barx20
135x8
185x4
225x1

255x4x4 (paused)
290x2 (paused)
325x2 (paused)
255x10 (paused)


Chest Supported Rows supperset with band pull-a-parts
135x3x10 // minisx3x10


BTN Press superset with rear delts
135x2x10 // 20lbsx2x10


Curls superset with rope ext
3x10




Good workout today. 325lbs was my 1rm 2 months ago.... and hit it for 2 solid reps today. Feeling very strong right now. Going to take 4 days off and test my new 1rm on deadlifts on wednesday.

Looking forward to my meet in 4 weeks. 1300+ raw @ 220 is the goal

[BigLarge]

DEADLIFT DAY! attempt new 1RM

foam roll / 5min treadmill / stretch

135x8
225x4
295x3
365x3

405x3
455x1
495x1
545x0

Got a little over ambitious apparently. Since I got 510x2 last week I figured 545x1 or bust today..... well, it was a bust. Didnt even get it budged off the floor, though this doesnt surprise me because my sticking point is the start. Should have tried 525lbs first.... oh well, tomorrows another day.

Found my camera/video camera.... First time in a looonnggg time videoing my attempts, so forgive the camera skills/placement also my first time using windows movie maker

Did not include the 545 attempt in my video.... this was my first time trying an ammonia cap as well. Liked the little bit of a rush it gave me.




Conclusions on Mag/Ort DL Program:

Started with a 500lb max, used a 505lb max for the program.... and my 500x1 3 months ago was BRUTALLY hard, absolute 100% max effort. Ended up with a PR of 510x2 after 11 weeks. I would estimate that i'm good for 525lbs, or around a 25lb gain. IMO using more than 5lbs over my 1rm in the calculator I would have not been able to complete the program. I felt this program works very well, and I will use it again in the future.

[mm55]

strong work up in hurrrrr, good pullin. Sucks you missed 545. You're makin me want squat shoes but I'm not tryin to get used to them during smolov.

[BIGLANK]

495 look solid Large. Shouldn;t have jumped from 495 to 545. You for sure had 525. It's all good. Ort/mag routine def worked for sure. PS, man that tall guy in gray cutoff standing behind you is sexy.

[BigLarge]

light upper body

Bench:

225x2x10

DB Shoulder Press:

60sx10
70sx8
80sx8

DB Rows:

110sx2x10

Curlsx3x10


Joined a new gym today. Old gym was filled with middle-aged treadmill worshipers who look at me like some sort of alien when I deadlift and squat. Forunately my new gym has people more like me... but havent seen any powerlifters yet.

225x10 was surprisingly hard on bench I must be getting worn down.... but my PL competition is in less than 4 weeks; not sure if it makes sense to fully deload right now. Probably will go light the rest of the week (<70%) as opposed to deloading then start going heavy again next week

[BigLarge]

strong work up in hurrrrr, good pullin. Sucks you missed 545. You're makin me want squat shoes but I'm not tryin to get used to them during smolov.

Well, maybe now would be the BEST time to get some squat shoes since you'll get PLENTLY of practice in them!

[BigLarge]

Lower Body

Squats:

bwx15
135x8
185x2
225x2
255x2
285x2
315x2
345x2
375x2
410x2 (PR!)


Decline situps superset with calf raises
3x12



Very happy with todays workout, especially since I deadlifted 2 days ago. Wasnt supposed to squat until tomorrow, but was feeling good and motivcated today, so why not? I've never squatted more than 4 plates for reps, so doing the 410x2 was very motivating... especially since I did it without a belt (forgot my belt at the old gym).

My forearms are officially bigger than my calves now... so i felt the need to do some calf raises

[BigLarge]

Treadmill x 45 minutes x 3 miles


Bodyweight is up to 226lbs... gotta keep this weight under control if I wanna compete at 220lbs....

[BIGLANK]

Play on playa.

[benchtochest]

DEADLIFT DAY! attempt new 1RM

foam roll / 5min treadmill / stretch

135x8
225x4
295x3
365x3

405x3
455x1
495x1
545x0

Got a little over ambitious apparently. Since I got 510x2 last week I figured 545x1 or bust today..... well, it was a bust. Didnt even get it budged off the floor, though this doesnt surprise me because my sticking point is the start. Should have tried 525lbs first.... oh well, tomorrows another day.

Found my camera/video camera.... First time in a looonnggg time videoing my attempts, so forgive the camera skills/placement also my first time using windows movie maker

Did not include the 545 attempt in my video.... this was my first time trying an ammonia cap as well. Liked the little bit of a rush it gave me.




Conclusions on Mag/Ort DL Program:

Started with a 500lb max, used a 505lb max for the program.... and my 500x1 3 months ago was BRUTALLY hard, absolute 100% max effort. Ended up with a PR of 510x2 after 11 weeks. I would estimate that i'm good for 525lbs, or around a 25lb gain. IMO using more than 5lbs over my 1rm in the calculator I would have not been able to complete the program. I felt this program works very well, and I will use it again in the future.

I like the way you get pumped before your lift ! Dont let that failure affect you, continue the good work and youll get it soon enough.


Also I am no where near as strong or as big as you but its the same for me at my gym, its filled with skinny curl jocks kids that are always in the way whenever its time to curl or bench lol But whenever i squat or deadlift they look at me like i just invented a new excercise, im thinking of switching gyms whenver my membership is over!

[BigLarge]

I like the way you get pumped before your lift ! Dont let that failure affect you, continue the good work and youll get it soon enough.


Also I am no where near as strong or as big as you but its the same for me at my gym, its filled with skinny curl jocks kids that are always in the way whenever its time to curl or bench lol But whenever i squat or deadlift they look at me like i just invented a new excercise, im thinking of switching gyms whenver my membership is over!

Thanks man! Yeah, ive noticed (and noted in my log) that aggression really makes a difference on my deadlifting... more so than the other lifts. I used to be self conscience because everyone stares at me like im some kinda idiot, but then i realized why do i give a ****? When I walk in the gym it ain't play time. My new gym I get encouragement as opposed to scorn. Much more productive environment.

I may have to try 520-525 on Monday