Hopes Up High, Head Down Low: The Road to 2014 Raw Nationals

[ErickStevens]

Thanks guys. All I can do is rest, ice, stretch, and hope for the best.

[jpfaherty]

I pull my erector ery day.


Harharhar

i seee what you did there..

Get better E!

[DDon1996]

Speedy recovery brah.

[ErickStevens]

Back feels better than it did yesterday but it's still pretty tight. I'll probably go into the gym tomorrow and bench, hopeful that I can do that without pain. I think it goes without saying I'm not going to be maxing out on my squat this weekend at Quest. I would be overjoyed just to squat period by this weekend but if it hurts I'm not going to rush it. I need to be 100% when I start meet prep so I can't afford to backtrack at all. When I get back from ATL I'll only have 6 weeks to train for RAW United's Tony Conyers' Extravaganza so hopefully I don't lose any strength.

[rawer]

Jab it with some gh

[dchan8]

Back feels better than it did yesterday but it's still pretty tight. I'll probably go into the gym tomorrow and bench, hopeful that I can do that without pain. I think it goes without saying I'm not going to be maxing out on my squat this weekend at Quest. I would be overjoyed just to squat period by this weekend but if it hurts I'm not going to rush it. I need to be 100% when I start meet prep so I can't afford to backtrack at all. When I get back from ATL I'll only have 6 weeks to train for RAW United's Tony Conyers' Extravaganza so hopefully I don't lose any strength.

Have fun in Atlanta. I've always wanted to see Quest, but never got the chance during my breaks.

[ErickStevens]

Training - Upper

Comp Bench
225 x 3
245 x 2
275 x 1
315 x 1



325 x 0 * Fuk.
315 x 1
275 x 3
255 x 5

CGBP (TnG)
225 x 5 (3x)

DB Military
70 x 8 (3x)

Seated Cable Row
4 x 10

DB Front Raise SS w/ DB Side Laterals
3 x 15

Dips
BW x 10 (3x)

DB Curls
3 x 10

Notes

Bro'd it up today. Back still feels like shiit.

[DDon1996]

Training - Upper

Comp Bench
225 x 3
245 x 2
275 x 1
315 x 1
325 x 0 * Fuk.
315 x 1
275 x 3
255 x 5

CGBP (TnG)
225 x 5 (3x)

Seated Cable Row
4 x 10

DB Front Raise SS w/ DB Side Laterals
3 x 15

Dips
BW x 10 (3x)

DB Curls
3 x 10

Notes

Bro'd it up today. Back still feels like shiit.

On "comp bench" are you pausing? I would assume so. 5lbs under a PR with a back strain is pretty damn good, G. You'll bounce back good.

[ErickStevens]

On "comp bench" are you pausing? I would assume so. 5lbs under a PR with a back strain is pretty damn good, G. You'll bounce back good.

Yup. Comp bench = Pinkies on rings, competition pause.

[jpfaherty]

How close was the 325?

[ErickStevens]

How close was the 325?

Halfway. I'll get it next time.

[TurtleApe]

Back feels better than it did yesterday but it's still pretty tight. I'll probably go into the gym tomorrow and bench, hopeful that I can do that without pain. I think it goes without saying I'm not going to be maxing out on my squat this weekend at Quest. I would be overjoyed just to squat period by this weekend but if it hurts I'm not going to rush it. I need to be 100% when I start meet prep so I can't afford to backtrack at all. When I get back from ATL I'll only have 6 weeks to train for RAW United's Tony Conyers' Extravaganza so hopefully I don't lose any strength.

What day are you going to questicles?

[ErickStevens]

What day are you going to questicles?

Friday and Saturday around 9-10AM.

[TurtleApe]

Sweet maybe I'll see you if I get done with work early enough and decide to lift. My only warning is to be careful about setting your deadlifts down too fast, gym owner doesn't like it if you make a lot of noise setting down your pulls.

[ErickStevens]

Sweet maybe I'll see you if I get done with work early enough and decide to lift. My only warning is to be careful about setting your deadlifts down too fast, gym owner doesn't like it if you make a lot of noise setting down your pulls.

lol, you srs? Good thing I'm not deadlifting. My wife is thought, I'll let her get in trouble.

[TurtleApe]

lol, you srs? Good thing I'm not deadlifting. My wife is thought, I'll let her get in trouble.

Yeah srs, me and my buddy got yelled at like 50% of the time we deadlifted and we would always let the bar down in a competition legal way. and lol, your wife better pepper her angus for the wrath of sherman.

[adamsz]

1) Congrats on benching 3 plates for a few singles again. Get your damn bench up.

2) I am considering investing into and becoming a partner at an already established gym that is looking to expand into a new facility. Would love to get any advice/feedback from you considering you have gone through the experience of opening a gym.
http://forum.bodybuilding.com/showth...hp?t=157053963

Help a brotha out, I would really appreciate it.

[Big Sexy J]

and lol, your wife better pepper her angus for the wrath of sherman.

Kelsea isn't a young boy. She will be fine.

[ErickStevens]

Trained at Quest today, it's a cool gym.

Squat
225 x 5
315 x 5
365 x 3
405 x 3
455 x 1
+Belt
500 x 1 @ 7 * Easy as hell but it made my back angry. I guess I should rest it another week.

Feet Up Bench (Paused)
225 x 5 (3x)

DB Incline Bench
80 x 6
70 x 8
60 x 15

Rolling DB Extensions
30 x 15 (3x)

My back was fine until 500 today so I'm wondering how I should proceed:

1. Sub-maximal squats for volume and/or front squats
Or
2. Give it another week with absolutely no squatting

Wat do?

[Jason2459]

Depending on how I felt I'd do high bar or front squats keeping the torso upright with sub max weights and higher volume or sumo pulls. Then really high rep band GMs or back raises/hypers at the end and Reverse Hypers.

[The Solution]

How does 300-400 feel on your back? i assume those are belted as well. if Fronts do the job then stick to it. Some squatting is better than none. If you can handle it stick to it

Cant even open my IG anymore, your food in the ATL is killer!

[psychodiver9]

Take a couple days off then do sub Mac volume. What did the doctor advise?

[ErickStevens]

Day 2 @ Quest

Front Squats (Beltless)
275 x 3 (4x)

Military Press
95 x 10 (4x)

Chest Supported Row
2PPS x 10 (4x)

Pull Ups
BW x 5 (4x)

Seated Cable Row
3 x 10

Rear Delt Fly
3 x 15

Curls x a bunch

[psychodiver9]

Seems like back is doing Ok

[ErickStevens]

Seems like back is doing Ok

Actually it feels like complete dog shiit. My right knee has been bothering me lately too. inb4 3 month deload

[zmcdole]

Erick, I think it's time to divorce training programs that are written by Russians.

[ErickStevens]

Erick, I think it's time to divorce training programs that are written by Russians.

But they work so good!

[ErickStevens]

Training - Heavy Bench

Comp Bench
225 x 5
245 x 3
265 x 3
285 x 2
290 x 2 PR
300 x 1 (3x)

DB Arnold Press
50 x 10 (3x)

Band Pushdowns
Light x 10 (5x)

Seated Cable Row
5 x 10

Pull Ups
BW x 5 (3x)

Face Pulls
2 x 20

Curls

[Jason2459]

Nice double PR.

[ErickStevens]

Nice double PR.

Thanks. As long as my back is FUBARd I'm going to be experimenting with my programming. I'm going to be benching 4x (heavy, rep, volume, speed) per week and front squatting 3x (heavy, volume, rep) per week. I'll be overhead pressing 2x per week and hitting my triceps in some fashion 4x per week. On my front squat days I'll be throwing in some light PC work, probably band GMs, high rep RDLs, and reverse hypers. If I can't back squat I'm going to push my front squat as hard as possible. I'd love to hit a 4 plate front squat at some point during my recovery. My best front squat at this point is 365.