RAW Strength Journal - 1500lb Total/CoC#4

[Chrisx9118]

Thursday, November 6th 2008 - Day 1

Workout Focus = Heavy Chest/Light back

Warmups Not Included


Bench Press - Touch N Go
230x5
245x3
260x1

Note: Wow i felt great today. All sets felt solid and smooth, especially the single...that went straight up. My setup on that single was great i felt very tight throughout. 275 is going down for sure when i max out late november/early december.


Decline Bench Press - Medium Grip
250x5
245x5
245x5

Note: Triceps are getting stronger, i feel these are helping my bench very nicely.


DB Incline Bench Press
85x5
85x5
85x5

Note: Last set was tough and almost missed the last rep. Will probably shoot for 90's next week and see how it goes.


DB Flys
40x7
40x6


Barbell Rows - Bench Grip
135x15
155x12
170x8


Wide Grip Lat Pulldown
120x25
120x18

[Chrisx9118]

Friday, November 7th 2008 - Day 2

Workout Focus = DE Legs/Abs

Warmups Not Included


DE Back Squats
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

Note: Speed reps felt good, some sets faster then others but all in all a decent DE session.


Front Squats
135x8
135x8


Goodmornings
135x10
135x10


Seated Calf raises
50x75
75x40
100x25

Supersetted with...

Tibialis anterior
15x50
20x20
20x15

Note: I swear i could barely walk after this high rep crap. Good stuff though.


Ab rope pulldowns - Kneeling
82.5x20
82.5x20
82.5x16
82.5x16

Supersetted with....

Oblique side bends
x12
x12
x12
x12

[Chrisx9118]

Tuesday, November 11th 2008 - Day 3

Workout Focus = Heavy Shoulders/Triceps

Weigh-in = 186lbs

Warmups Not Included


Push Press - No belt
190x5
205x3
220x1 (Belt)

Note: Set of 5 wasnt too bad, but the triple was tough and alittle shaky. Definately had me thinking if i was going to fail on my single again as in last week....but i managed to pump out a solid rep.


Barbell Standing Strict Press - Full ROM from Deadstop/Collarbone
150x5
160x3
170x1 (Belt)

Note: These were tough, i was a little fatigued from the push press and it felt heavy. Set of 5 was the hardest though.


EZ Bar Close Grip Bench Press
115x12
175x8
190x5
205x5
215x3

Note: Triceps are definately getting stronger.....expecting an all-time Bench PR very soon =)


DB Rear Delts
15x12
15x12
15x12


Tricep pushdowns - Underhand Grip
60x10
70x8

[Chrisx9118]

Wednesday, November 12th 2008

Workout Focus = Heavy Back/Light Biceps

Warmups Not Included


Deadlifts - No belt
365x5
400x3
450x1 (Belt)
465x1 (Belt)

Note: Whewwwww finally back to the 1000lb club officially at around 186-188lbs BW. Set with 400 no belt was really tough and a grind. Single with 450 was smooth, guess the belt hooked me up. 465 was a struggle, i feel that my setup wasnt that great on that single....so hopefully i should be good for a bit more.


Pullups - Full ROM from Deadhang
BW +55lbs x 5 reps
BW +65lbs x 3 reps
BW +80lbs x 2 reps (PR!!)

Note: Well my pullups are definately as strong or stronger then they have ever been. I feel like i am really close to BW +100lbs for a single.


Barbell Rows - Bench Grip
190x6
190x6
190x6

Note: Damnit i hate how my rows are weak but this wide grip is killer. =/


Barbell Shrugs
315x12
385x8
405x6
Double overhand hold - 315x30 seconds


Barbell Power Curls
115x10
115x7

[metaldrummer]

Nice dead what stance do you use?

[Chrisx9118]

Nice dead what stance do you use?

I deadlift conventional =)

[Chrisx9118]

Friday, November 14th 2008 - Day 5

Workout Focus = Light Chest/Shoulders/Triceps

Warmups Not Included


Bench Press - Touch N Go
165x15
180x12
195x10


Barbell Standing Strict Press
85x15
95x12
105x10


Dips
BWx15
BWx10


Tricep rope pulldown
Burnout drop setx30reps


Note: Overall short but decent. Weekend rest.

[BigDerek]

Good work all around Chris, did you ever make 500 on the deadlift before the break?

[metaldrummer]

Friday, November 14th 2008 - Day 5
165x15
180x12
195x10

What is this endurance bench?

[Chrisx9118]

Good work all around Chris, did you ever make 500 on the deadlift before the break?

Thanks BigD.....yea i had hit 500 on my 1RM deadlift when i weighed ~220lbs, thats my alltime best, soon to break that though hopefully =)

What is this endurance bench?

Haha yea man, thats my high rep day =/

[Chrisx9118]

Monday, November 17th 2008 - Day 6

Workout Focus = Heavy Biceps/Forearms/Calfs

Warmups Not Included


Barbell Power Curl
140x5
150x3
160x1


Barbell Strict Curl
115x5
125x3
135x1

Note: All around tough sets on the strict curls.


DB Hammer Curls
70x5
70x5
70x5

Note: Couldnt find the 65's so had to stick with the 70's and i definately had the strength for them.


Barbell Wrist Curls
135x10
165x8
180x4

Reverse Barbell Wrist Curls
50x12
55x8
60x5


BTB Barbell Wrist curls
135x20
150x16


Seated Calf Raises
165x12
200x10
215x9

Supersetted with...

Tibialis anterior raises
10x15
15x12
20x9

[Chrisx9118]

Tuesday, November 18th 2008 - Day 7

Workout Focus - Heavy Legs/Abs

Warmups Not Included


Back Squat - No belt
225x5
255x3 (Belt)
275x1 (Belt)

Note: Set without a belt wasnt toooo tough, but a belt sure does help immensely. Single with 275 felt much better then last weeks.


Front Squats - Clean grip
175x5
190x3
205x1

Note: Nice, finally getting to semi-decent numbers.


Leg Press - Weight of plates only
360x8
425x5
455x3

Note: All pretty tough sets.


Barbell Goodmornings - Belt
175x8
205x5
225x3

Note: Felt great with a belt, hamstrings are getting stronger.


Ab rope pulldown
115x8
105x10
105x10
105x6


Saxon DB Side bends
5x5
5x5
5x5

[Chrisx9118]

Tuesday, November 18th 2008 - Day 7

Gripper Session (During Gym/Legs)


Right hand

MMS #3 x 1 rep
MMS #3 x 1 rep
MMS #3 x 1 rep (Wowwww)
CCS #3 x No way. About 1 1/4" off.
CCS #3 x Attempt.
TNS #2.5 x Miss


Left hand

MMS #2.5 x 1 rep +5second hold
MMS #2.5 x 1 rep +5second hold
MMS #3 x Missed by alot.
CCS #2.5 x Miss | |
CCS #2.5 x Miss
TNS #2 x 1 rep


Note: Hell yea man, ive never closed my #3 more then once in a day ever... and i get it for 3 straight singles today. Felt great. Im going to try and hit a double next time or maybe widen the set just a bit.

[metaldrummer]

Have you thought about increasing your back squat volume/variations?

[Chrisx9118]

Have you thought about increasing your back squat volume/variations?

Yea im going to be focusing more on back squats when i change my routine a bit for the new year, i will be adding alot more volume on them for sure.

[HumanHorrorFilm]

Hey Chris, i got this variation on training from Benchintraining. Its called a Buckeye template, it allows for strength gains with a good amount of volume.

I think he has it posted on his log, im likin the look of it, and when i get back to full strength after being done rippetoes, im definitely giving it a heave ho with squats.

Just food for thought. Id post it here, but i have no idea how to attach it haha

[Chrisx9118]

Hey Chris, i got this variation on training from Benchintraining. Its called a Buckeye template, it allows for strength gains with a good amount of volume.

I think he has it posted on his log, im likin the look of it, and when i get back to full strength after being done rippetoes, im definitely giving it a heave ho with squats.

Just food for thought. Id post it here, but i have no idea how to attach it haha

Ill check it out man thanks.

[Chrisx9118]

Friday, November 21st 2008 - Day 1

Workout Focus = Heavy Bench/Light Back

Warmups Not Included

*******This is my final Week of training before i max just after thanksgiving. Im going to lighten my volume slightly this last week and go pretty heavy to get ready for my 1RM's.


Bench Press - Touch N Go
240x5
255x3
(300x3) - Assisted/Forced Reps

Note: Well im really happy with my 5 reps on 240, all felt solid and very good. Triple was great except for the last rep which was veryyyy difficult, barely got it. Im going to go for 275 as my first attempt when i max. I really hope i can get it =P


Decline Bench Press - Medium Grip
275x1 +2 Assisted
225x7

Note: Well i got my first rep with 275 but it was ugly, second rep was sloppy and didnt go in a straight line therefore making it much harder and i needed help from my partner.


DB Incline
90x4 +1 Missed
90x0

Note: Well i couldnt even do my first rep on the last set....screw that. But ive never used the 90's before.


Dips
BWx15


Barbell Rows - Bench Grip
165x15
165x15


Lat Pulldown - Handles
70x50 (lol)


Note: Alright so as of right now im going with 275 as my first attempt when i max next week.....or does anyone think i should maybe try 270 to make sure i at least get something.

[metaldrummer]

If you can get 255 x 3 I dont see why you couldn't do another 10 on each side.

[metaldrummer]

Lat Pulldown - Handles
70x50 (lol)

wut in the world

[Chrisx9118]

If you can get 255 x 3 I dont see why you couldn't do another 10 on each side.

Alright cool. Hopefully ill just hype myself up alot and kill 275 and try for more =)

wut in the world

Yea honestly i dunno, went alittle too light?

[Superman64]

Thanks man, i just need to get my leg strength up and the 1200 should be closing in.





Jw. what lifts do you use for your maxes? I do power lifting but for my sport to as a sport.

[Chrisx9118]

Thanks man, i just need to get my leg strength up and the 1200 should be closing in.





Jw. what lifts do you use for your maxes? I do power lifting but for my sport to as a sport.

Yea you should be at 1200 very very soon with those numbers.

Im planning on maxing on......
bench
squat
deadlift
push press
strict press
weighted pullups
front squat

[Chrisx9118]

Sunday, November 23rd 2008

Workout Focus = Heavy Shoulders/Triceps


Push Press
190x5
215x3 (Belt)


Barbell Standing Strict Press - Full ROM from Deadstop
150x5
170x3 (Belt)

Note: Hell yea man, really happy with these numbers. Im veryyyy close to a bodyweight single on strict press.


EZ Bar CGBP
115x12
205x5
205x5


Tricep Pushdowns
70x7
60x8


Note: Cant wait to Max next week!

[heathershubby]

Man what a great log I have just got interested in power lifting recently and reading these logs this one is top notch. Reps on Recharge.

[Superman64]

Yea you should be at 1200 very very soon with those numbers.

Im planning on maxing on......
bench
squat
deadlift
push press
strict press
weighted pullups
front squat

well your title is like 1500lb total with all of those lifts? I'm sorry and wuts your estimated maxes just tryin to do some research on stuff. you don't have to answer if you dont wanna

[Mitsuomi]

good journal you have here. made incredible progress so far. cant wait to see you max out next week. goodluck

*subscribes*

[Chrisx9118]

Man what a great log I have just got interested in power lifting recently and reading these logs this one is top notch. Reps on Recharge.

Thanks man, means alot. Glad to have you aboard!

well your title is like 1500lb total with all of those lifts? I'm sorry and wuts your estimated maxes just tryin to do some research on stuff. you don't have to answer if you dont wanna

Yea my title is for my goals, 1500lbs for my powerlifting total, bench/squat/deadlift, and no im not very close to it as of right now.
As for my estimated maxes im not entirely sure what exact weights ill be shooting for since i still have this week to gauge where im at, but i will be posting my estimations soon before next week. Thanks.

good journal you have here. made incredible progress so far. cant wait to see you max out next week. goodluck

*subscribes*

Thanks man, yea progress is going great as of right now. Im very close to getting back to my strength level when i weighed 220lbs and even close to passing it on some lifts. Good to have you around =)

[Chrisx9118]

Monday, November 24th 2008

Warmups Not Included


Weigh-in = 188lbs
Note: Glad to still be under 190lbs. I want to max while still being under 190lbs and then i plan on going on a clean bulk when the new year hits along with alot more squatting.


Deadlifts
385x5
440x3 (Belt)

Note: Damn that triple was heavy and tough. Real grind on the last rep. Set of 5 was smooth. Will most probably go for 475x1 next week for my 1RM.


Pullups - Full ROM from Deadhang
BW +60lbs x 5 reps
BW +75lbs x 3 reps

Note: Im loving pullups lately, both sets were good nothing crazy hard. Will try BW+100lbs for a single next week.


Barbell Rows - Bench Grip
205x5
205x5
205x5

Note: Still pretty tough, wide grip =/


Barbell Shrugs
315x8
415x8
415x8


Barbell Power Curls
135x7 +1 Missed

[Superman64]

Good luck reaching those marks. Those are some serious good lifts!