RAW Strength Journal - 1500lb Total/CoC#4

[Mitsuomi]

goodluck next week!

[Chrisx9118]

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

goodluck next week!

Thanks guys, really appreciate the support =)

[Chrisx9118]

Wednesday, November 26th 2008

Workout Focus - Heavy Legs


Back Squat
235x5 ~
270x3 (Belt)

Note: Set without a belt was really tough and im not compeletely sure they were all below parallel. 270 felt good so im hoping to shoot for maybe 290 as my 1RM, and yes my squats still suck ass.


Front Squats
Note: Skipped these today as i didnt get much rest since i deadlifted on Monday but i had to crunch in these workouts due to thanksgiving, back was still pretty sore.


Leg Press - Weight of plates only
430x5
450x3


Goodmornings
205x5 (Belt)
235x3 (Belt)


Ab rope pulldown
97.5x15
107.5x12
112.5x10


Saxon Side bends
5x5
5x5



Note: Alright well im off until monday in which ill be maxing that week. This is what im shooting for and what the shedule looks like...

What im pretty much shooting for next week,unless i feel overconfident that day ---


Monday = Bench - 275x1

Tuesday = Deadlift - 480x1, Pullup - BW+100lbs x 1

Thursday = Push Press - 230x1, Strict Press - 180x1

Friday = Back Squat - 290x1, Front Squat - 215x1

[Chrisx9118]

Starting to max tommorow on bench, with deadlift on tuesday and so forth. Should be fun.

[Chrisx9118]

Monday, December 1st 2008

Weigh-in = 187lbs


Bench Press - Touch N Go
270x1
275x1
280x1 (PR!!)

Note: Ok well i was planning on going for 275 first but for some reason i really didnt want to fail so i went with 270 and it flew up. 275 was also pretty smooth and finally 280 was a tough rep. Glad to finally pass 275 on bench and at a lower bodyweight as well.


DB Flys
25x12
25x12



Note: Alright tommorow is deadlift and pullup Max, so ill be resting up.

[metaldrummer]

Waytago!!!

[Superman64]

maxing week is a tired week. Good luck mayne

[Mitsuomi]

nice benching. goodluck with the deadlifting tommorow

[Chrisx9118]

Tuesday, December 2nd 2008

Warmups Not Included

Deadlift/Pullups Max Day


Deadlifts
480x1 (Belt)

Note: Wow this was a slowwww rep. I was expecting to get it off the floor rather quickly and grind past my knees but the whole rep was really slow. Suprised that i fought it through. Definitely dont think i could have done another 5lbs. Still, im happy with this as its only 20lbs away from my alltime best deadlift of 500lbs at 225lbs BW.


Pullups - Full ROM From Deadhang
BW +100lbs x 1 rep (-1 inch) - See note.
BW x 12 reps

Note: Ok for the single my chin was parallel with the bar but not exactly over it.....it was really close. 1 inch higher and i would have called it a perfect rep so for now ill keep a little side note on it.



***Resting tommorow, have push press/strict press on thursday and then squats on friday to finish up the week.

[Mitsuomi]

wow dude 7 more lbs and you'll have a 3xBW deadlift. great job on the pull.

[BigDerek]

Great pull Chris.

[Chrisx9118]

Thanks guys, hoping to get stronger in the next coming months!


********************************************
Thursday, December 4th 2008

Warmups Not Included


Push Press - Belt
230x1
235x0
235x0

Note: First single with 230 was pretty smooth and felt good, i was confident going into 235 but for some reason my setup on my second set wasnt great and i missed it. Then missed the third was well, its alright.


Barbell Standing Strict Press - Full ROM From Deadstop/Collarbone - Belt
180x1
185x1

Note: Now this im very happy with, im very close to a bodyweight strict press....just a couple of pounds away. 185 was a tough rep though.



**** I have my squat max tommorow and then im going on a 3 week little break from Serious lifting and will probably be doing some strongman training and just doing whatever i feel like doing at the gym. Will start a serious strength routine again starting january.

[Mitsuomi]

nice pressing. what weight will you be attempting on squats?

[Chrisx9118]

Friday, December 5th 2008

Warmups Not Included


Back Squat - Belt
290x1
300x1
310x1 (PR!!)
225x10

Note: Really glad im up over 300 on squats again, broke my old PR of 305. Depth was good on every rep, below parallel. This puts my overall Total to 1070 @187lbs. My next routine is going to be focusing on squat a bit more.


Front Squats - No belt
215x1

Note: Pretty solid rep, could have gotten 220.



*****

So my final numbers were.....

Squat - 310lbs

Bench - 280lbs

Deadlift - 480lbs

Total - 1070lbs @187lbs Bodyweight (x5.721 BW)

[Mitsuomi]

goodjob brah.

[Chrisx9118]

Monday, December 8th 2008

Warmups Not Included

Weigh-in = 189.5lbs


Bench Press - Touch N Go
205x12
225x8
225x3 (1 second Pause)

Note: Have to start doing some paused reps every now and then so that they dont become too hard if i ever go strictly back to them.


Barbell Standing Strict Press - Full ROM from Deadstop/Collarbone
135x8


Hammer Strength Incline
90x12
140x12
180x10


Cable Fly's
25x12
25x12


Paused Back Squats - No belt
205x3
205x3
205x3

[Chrisx9118]

Tuesday, December 9th 2008

Warmups Not Included


Back Squats - No belt
205x6
235x2
255x2


Front Squats - No belt
185x3
205x1

Note: Tired from back squats and my back was getting a bit tight.


Barbell Yates Rows
205x8
225x8


Barbell Power Curl
135x6

Note: Blah weak.


Abs.



**** Strongman on thursday, looking forward to it.

[Chrisx9118]

Okkkkkkk so after about 5 months of chillin im back in the gym....sheesh. Weak as fuhhh though, but its ok ill get back to it.

Second week in...alittle recap of just the main exercises...will do full workout reports next week.

Weigh-In = 182lbs

Monday -

Bench
155x12
170x8
195x3

Incline
135x12
150x8
175x3



Tuesday -

Back Squat - No belt
150x12
165x8
195x3

Front Squat
115x8
145x3



Wednesday - Off


Thursday (Today)

Push Press
150x8
180x3

Strict Press
105x12
115x8
135x3

CGBP
125x12
145x8

[TKD]

Okkkkkkk so after about 5 months of chillin im back in the gym....sheesh. Weak as fuhhh though, but its ok ill get back to it.

Second week in...alittle recap of just the main exercises...will do full workout reports next week.

Weigh-In = 182lbs

Monday -

Bench
155x12
170x8
195x3

Incline
135x12
150x8
175x3



Tuesday -

Back Squat - No belt
150x12
165x8
195x3

Front Squat
115x8
145x3



Wednesday - Off


Thursday (Today)

Push Press
150x8
180x3

Strict Press
105x12
115x8
135x3

CGBP
125x12
145x8

Where ya been lazy ass??


Just kidding mate!! How ya been?

Good to see you posting again!!

[Chrisx9118]

Monday, May 11th 2009

Workout Focus = Chest, Biceps


Bench Press - Touch N Go
165x12
180x8
210x3


Incline Bench Press - Touch N Go
135x12
150x8
180x2 +1 Omitted

Note: Didnt have a spotter and pussied out of my third rep on my last set, didnt think i was gonna get it honestly =/


Hammer Strength Incline
120x15
150x11
170x7


Cable Flys
25x12
25x12
20x12


Barbell Power Curl
110x8
125x3


Barbell Strict Curl
80x8 (Too easy)
105x3


DB Hammer Curls
55x10
55x8

[Chrisx9118]

Tuesday, May 12th 2009

Workout Focus = Legs, Abs


Back Squat - No belt
165x12
185x8
220x3
225x5 (Belt)
245x2 (Belt)


Front Squat
125x8
155x3


Goodmornings
135x7
135x7


Ab Rope Pulldowns - Kneeling
82.5x15
92.5x12
102.5x8
102.5x8


Calfs/Obliques.

[Chrisx9118]

Thursday, May 14th 2009

Workout Focus = Shoulders, Triceps


Push Press - No belt
160x8
190x3


Barbell Standing Strict Press - No belt
110x12
120x8
140x3

Note: Sets with 12 and 8 were brutally hard. Triple wasnt too too tough.


CGBP - Hands 6" apart
135x12
155x8


DB 2 hand Skullcrushers
45x12
45x12


Tricep pushdowns
40x20

[TKD]

some good pressing there bro!

Squats are getting back up there too!


So why the absense?