Whatnows powerlifting journey to a raw elite total with Scivation

[bballbrett5]

what kind of a vehicle has a half ton tire?

[whatnow5]

Warm up as usual

floor press
barx10
95x8
135x5
185x3
225x2

255x4 3 sets

chain floor press
225+55lbs chainx3
225+55lbs chainx3 4 board

bb rows
3 sets of 6-10

band pull aparts
3 sets of 10-15

abs
2 sets of 15

I started warming up on floor press and my left shoulder started hurting BAD. I dont know whats going on but I feel BANGED up. My plan is I'm going to hit my goals for this coming week and then deload. And I'm not talking about my "deload but not really deload" crap either. I think I am going to do an actual deload

The 1000 pounder is BRUTAL to move!

I bet the 1000 lber is brutal to just look at let alone do anything with.

what kind of a vehicle has a half ton tire?

My car...

LOL Tractors and stuff like that. Check this out:

http://www.roadsideamerica.com/story/8258

And imagine flipping this

http://www.gizmag.com/the-worlds-big...ch-titan/9726/

[RUBICON19]

My left shoulder has been driving me crazy too!!! Had to throw out CG rack press. Replaced with weighted dips, but those were very irritating as well. Uhg!

We could all get in that tire and roll down a hill. Fun!

[bballbrett5]

a good deload never hurt anyone

[whatnow5]

3 mins cardio
foam roll
dynamic/static stretching

squat
barx8
100x5
140x5
190x3
230x3
280x1

add suit straps down
320x1
370x1

loose straps up
410x1

straps a little tighter
430x1
440x1

deads w/suit straps down 1 rep sumo 2nd rep conv
135x2
225x2
315x2
405x2

455xm(sumo)

ssb box squat(13" box)
190x3
230x3
280x3(pr)

WOW! I was planning on hitting 1 single at 410 and then 1 or 2 at 420ish but I felt strong as heck. I will have the vid up soon, and you'll see each set was pretty easy. I was tempted to put the straps a little tighter and go up, but said heck with it. The deads sucked. I almost got 455 sumo which would have been a pr.

My left shoulder has been driving me crazy too!!! Had to throw out CG rack press. Replaced with weighted dips, but those were very irritating as well. Uhg!

We could all get in that tire and roll down a hill. Fun!

Yeah rack presses really tear the shoulders up. Board presses are much better. I would try them instead.

Yeah and hope it doesnt fall over or you'll have to stand it back up

a good deload never hurt anyone

Yeah it did. They hurt my soul...

[NC_Tarheel]

Whatnow method warm up

I love this!!! Is Derek putting this in the programming for his next workout book???

We have a 300, 500 and 750 tire. I don't think the 750 would be too bad but it has no tread to grab onto when you flip it. We call it the bicep buster and flip it once every 4 months...it is good for dumbell plyo jumps though

[RUBICON19]

3 mins cardio
foam roll
dynamic/static stretching

squat
barx8
100x5
140x5
190x3
230x3
280x1

add suit straps down
320x1
370x1

loose straps up
410x1

straps a little tighter
430x1
440x1

deads w/suit straps down 1 rep sumo 2nd rep conv
135x2
225x2
315x2
405x2

455xm(sumo)

ssb box squat(13" box)
190x3
230x3
280x3(pr)

WOW! I was planning on hitting 1 single at 410 and then 1 or 2 at 420ish but I felt strong as heck. I will have the vid up soon, and you'll see each set was pretty easy. I was tempted to put the straps a little tighter and go up, but said heck with it. The deads sucked. I almost got 455 sumo which would have been a pr.




Yeah rack presses really tear the shoulders up. Board presses are much better. I would try them instead.

Yeah and hope it doesnt fall over or you'll have to stand it back up



Yeah it did. They hurt my soul...

I will consider some board presses. Probably need a board though, huh?

[whatnow5]

I forgot to log sunday. I did 45 mins of cardio, lots of foam rolling, stretching, and iced. Which I think contributed to how much better I have been feeling yesterday and today. So I have been rethinking the crazy deload, and may just go to the next block but start with 60% as long as I keep feeling this great. I did the same thing today

Here is the vid from yesterday:

I love this!!! Is Derek putting this in the programming for his next workout book???

We have a 300, 500 and 750 tire. I don't think the 750 would be too bad but it has no tread to grab onto when you flip it. We call it the bicep buster and flip it once every 4 months...it is good for dumbell plyo jumps though

That would be awesome!! I have though about writing an article about it though...

750 must be brutal! Yeah I bet it works real well for box jumpes

I will consider some board presses. Probably need a board though, huh?

Just pick up a couple boards from home depot. You can grab some stick on velcro also and attach it to each board that way you can have a 1, 2, 3 ect...

[bballbrett5]

well 430 looked like a breeze....440 a bit different but you still got it!

[whatnow5]

Warm up as usual

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

add shirt
315x1 4 board
365x1 3 board

405x1 2 board
425xm 1 board
405x1 1 board

455x2 4 board

bb rows
3 sets of 8

band pull aparts
3 sets of 10

band abs
2 sets of 15

back ext
2 sets of 15

foam roller and stretching

vid:




I almost had 425, I brought it to a 1 board and felt like I had lost it so I called take it. Looking at the vid it looked like if I would have stuck with it I would have had it. This is the first time I got lower than a 2 board. I have to say the pressure below a 2 board is unreal. I cant wait to see what it is like when I touch I am thinking this is right around my opener for feb. I think with practice I will be able to touch 405-425, and I want to open at the lowest weight I can touch, that way I will have a lot of room to go up. The 4 board with 455 was crazy, I just wanted to see if I could lock it. With my short stroke a 4 board isn't much rom though.

well 430 looked like a breeze....440 a bit different but you still got it!

Yeah 430 felt like a smoke show. 440 was a bit harder because if you look closely I was twisting a little to my right which caused me to push more with my right leg. This is a problem I have had forever and has improved GREATLY but is still something I have to work on.

Oh and btw I need a monolift lol.

[NC_Tarheel]

How are you liking equipped lifting as opposed to raw??

[whatnow5]

30 mins bike

stretching
foam rolling/tennis ball/lacrosse ball
ice

How are you liking equipped lifting as opposed to raw??

I would have to say that I love it, I am still not sure if I like it better than raw. The thing is they are different so it is hard to say if I like one more than the other. I dont think I will ever choose to compete in just one. I have to say that it is fun to have more weight on your back and in your hands than you can lift raw. You also have to lock down your technique, you have to do this raw as well but if you get out of the groove equipped it is much worse. I also think I am enjoying it because I picked the correct gear. I chose a shirt that matched my raw benching style and am benching more than 100lbs over my raw max in a single ply on my 4th or 5th day in it. The key is to choose the right gear for you. This is one thing that I think lifters do wrong. They either choose the wrong gear for their lifting style, or they choose gear that is too strong or too crappy. I mean if you are planning on competing in double ply feds why would you start with a z suit when you are going to have to learn a good double ply suit at some point? I think they would be better off getting a loose suit, getting use to it, then get good briefs, learn them, then go briefs and suit straps down. I am just starting to rant now...

[RUBICON19]

Great stuff bro!! Good luck in your equiped adventures

[whatnow5]

5 mins cardio
foam roll
dynamic stretch/static stretch

deads
135x5
245x3
285x1
335x1
385x1
425x1
475x1
535xm
535xm

squat
140x5
230x5
280x1

added tight briefs
320x2
370x2
410x1 (fast as heck!!)

whatnow pulls
3 sets of 3

I was so close to locking out both attempts at 535. I think I have figured out my lockout issues though. I have somehow messed up my bar path, instead of keeping the bar against my shins and then my thighs, the bar comes up my shins then right before my knees the bar comes away from my body a little bit and then I have to overcome that and pull it back toward my body and thats not happening. I have had this problem on attempts in the past and it is how I strained my hammy last year. The bar does not come away from my body as much as it did on that attempt obviously. I think once I correct this issue I will hit some BIG prs.

The squats in briefs were not planned but I have been fought the urge to put them on monday so I said what the heck I will get a head start on the next intense block. They are sick, 410 felt like an empty bar and I was able to stay perfectly upright. The crazy thing is this was the first set in them that was even close to depth

The whatnow deads are just pause deads standing on bands done for triples with a hold at the top and a 5 sec hold on the last rep. If you do not hold the 3rd rep of the 3rd set for 5 seconds you have to do the set over. Now you know why I just called them whatnow pulls

Great stuff bro!! Good luck in your equiped adventures

Thanks! It is fun but a completely different world than raw. You really have to be brave to handle more weight than usual which is awesome! I think it will really help my raw lifts as well.

[willsong]

5 mins cardio
foam roll
dynamic stretch/static stretch

deads
135x5
245x3
285x1
335x1
385x1
425x1
475x1
535xm
535xm

squat
140x5
230x5
280x1

added tight briefs
320x2
370x2
410x1 (fast as heck!!)

whatnow pulls
3 sets of 3

I was so close to locking out both attempts at 535. I think I have figured out my lockout issues though. I have somehow messed up my bar path, instead of keeping the bar against my shins and then my thighs, the bar comes up my shins then right before my knees the bar comes away from my body a little bit and then I have to overcome that and pull it back toward my body and thats not happening. I have had this problem on attempts in the past and it is how I strained my hammy last year. The bar does not come away from my body as much as it did on that attempt obviously. I think once I correct this issue I will hit some BIG prs.

The squats in briefs were not planned but I have been fought the urge to put them on monday so I said what the heck I will get a head start on the next intense block. They are sick, 410 felt like an empty bar and I was able to stay perfectly upright. The crazy thing is this was the first set in them that was even close to depth

The whatnow deads are just pause deads standing on bands done for triples with a hold at the top and a 5 sec hold on the last rep. If you do not hold the 3rd rep of the 3rd set for 5 seconds you have to do the set over. Now you know why I just called them whatnow pulls



Thanks! It is fun but a completely different world than raw. You really have to be brave to handle more weight than usual which is awesome! I think it will really help my raw lifts as well.

Equipped lifting sounds fun to tell you the truth a little part of me just wants to see what I can lift with some gear on. However the little bodybuilder in me wants to gain all the raw strength as possible! LOL. Those whatnow pulls sounds crazy. Some nudes would be cool too. j/k.

[BigTyTheShark]

love the videos man

[whatnow5]

Warm up as usual

bench
barx10
95x8
135x5
185x3
added reverse bands
225x3
275x2

315x3
335x3(reverse band PR)

close grip 3 board
275x5 3 sets

band pull aparts
3 sets of 10-15

db row

abs

So saturday was suppose to be a recovery session but it was 9/11 and I had to get a session with some heavier weights in. So I went with reverse band presses because they deload the bottom and wont put much stress on my shoulder but still handle some heavy weights at the top. I checked my set up after and it is a 90 lb deload at chest level but no deload at lockout, so this is pretty much perfect. The 3 board presses were trying out something new, basically I touch softly and then try to explode as fast as possible to lockout. I liked it

Equipped lifting sounds fun to tell you the truth a little part of me just wants to see what I can lift with some gear on. However the little bodybuilder in me wants to gain all the raw strength as possible! LOL. Those whatnow pulls sounds crazy. Some nudes would be cool too. j/k.

It is fun, I think if you program correctly you will get stronger at both. When you think about it if you are getting stronger in the gear you will get stronger out of the gear. I mean there aren't many equipped lifters who aren't strong as heck out of it. I have heard stories of a few but they aren't at the top of equipped lifting. The whatnow pulls are crazy I have done something similar before but these were nuts.

LOL No pics right now.

love the videos man

You mean people actually watch my vids? Thats awesome! Thanks.

[NC_Tarheel]

Ok so first you thrilled us with the Whatnow cardio.

You send us into a frenzy with Whatnow pulls.

I'm on the edge of my seat waiting for the next item in the Whatnow line!!

[RUBICON19]

Warm up as usual

bench
barx10
95x8
135x5
185x3
added reverse bands
225x3
275x2

315x3
335x3(reverse band PR)

close grip 3 board
275x5 3 sets

band pull aparts
3 sets of 10-15

db row

abs

So saturday was suppose to be a recovery session but it was 9/11 and I had to get a session with some heavier weights in. So I went with reverse band presses because they deload the bottom and wont put much stress on my shoulder but still handle some heavy weights at the top. I checked my set up after and it is a 90 lb deload at chest level but no deload at lockout, so this is pretty much perfect. The 3 board presses were trying out something new, basically I touch softly and then try to explode as fast as possible to lockout. I liked it



It is fun, I think if you program correctly you will get stronger at both. When you think about it if you are getting stronger in the gear you will get stronger out of the gear. I mean there aren't many equipped lifters who aren't strong as heck out of it. I have heard stories of a few but they aren't at the top of equipped lifting. The whatnow pulls are crazy I have done something similar before but these were nuts.

LOL No pics right now.



You mean people actually watch my vids? Thats awesome! Thanks.

What do you mean, NO PICS!? You did 3 mins cardio. Must be LEAN!

[bballbrett5]

What do you mean, NO PICS!? You did 3 mins cardio. Must be LEAN!

hahaha

[whatnow5]

Mon
5 mins cardio
foam roll
dynamic/static stretching

box squat
barx10 (15" box)
100x8
140x8 (drop to 14" box)
190x4 (drop to 13" box)
230x8 3 sets

rack pulls w double overhand
135x10
225x10

mat pulls of 4 mats
275x8(dbl overhand)
275x12
275x12

back extensions w cambered bar
barx12 2 sets
80x8

shrugs
3 sets of 15

knee outs
3 sets of 15

tkes
3 sets of 15

As you can see all the weights were VERY low. This was a very high paced session, I mean less than a minute at some points. My squats were probably a min. I am starting this block at a very low percentage. I started with rack pulls and then remembered how much I hate rack pulls. I like mat pulls much better. The way the plates sink into the mats it makes the the bar only like 2 in higher than from the floor. What I was focusing on was keeping the bar close to my body and once I got to my knees exploding as fast as I can.

Today
warm up

10 trips pulling the sled
In between trips I did ab work, I think I did:
3 sets of roman chair abs
3 sets of front planks
3 sets of side planks
1 set of hanging leg raises

This was hard but not as hard as week one GPP work usually is, so I guess I retained more GPP than usual

Later in the day Trever had to make up his squat day and he wanted to do tire flips so I had to do them too. So I did a bunch of random sets then I did a set of at least 16 flips with the 450 tire. Why the heck would anyone do GPP work twice in one day?? LOL

Ok so first you thrilled us with the Whatnow cardio.

You send us into a frenzy with Whatnow pulls.

I'm on the edge of my seat waiting for the next item in the Whatnow line!!

LOL! All I know is you do not want to see the original item from the Whatnow line. Yes something came before Whatnow cardio. WAY BEFORE. Thats all I will say...

What do you mean, NO PICS!? You did 3 mins cardio. Must be LEAN!

hahaha

Although this is hilarious I have to say this is the leanest I have been over 200lbs. But I am still a fat PLer in my head

[NC_Tarheel]

Although this is hilarious I have to say this is the leanest I have been over 200lbs. But I am still a fat PLer in my head

Strongman/Powerlifter e-pose down....that's right....you just got called out!!!!

not srs

[BigTyTheShark]

doin work on the reg! haha

I am obsessed with box squats for the record

[RUBICON19]

Hit me up with the board press, tricep torture..
You talking about going from one board to the next throughout the set?

[whatnow5]

Warm up as usual

bench
barxa lot
95x10
135x8

185x8 3 sets

close grip off foam roller board
185x10
185x12
205x8

dips
bwx8
bw+30lbs chainx8
bwx16(pr @over 200 I think)

bb rows
3 sets of 10-12 with light weight

band pull aparts
3 sets of 10-15

push downs
3 sets of 15

tire battlexa billion

15 mins cardio

ehh this is what I did today, not much to say. This block is so lame.

Strongman/Powerlifter e-pose down....that's right....you just got called out!!!!

*deep breath* OH CRAPPPPPP!!!

not srs

*sigh* Thank god!!

doin work on the reg! haha

I am obsessed with box squats for the record

Thanks Man!

Box squats are good depending on your week points or what your trying to accomplish. I just basically used to so that depth would be consistant. Whenever I do reps over like 5 my depth is all over the place. It will be like one rep rock bottom, then just deep enough, then a tad high, just deep enough, then rock bottom, ect...

Hit me up with the board press, tricep torture..
You talking about going from one board to the next throughout the set?

Pick an amount of reps, like 6 for example, take a close grip, rep it out for 6, add 1 board 6 reps, 2 board 6 reps ect up to 4 or 5 board, then if your crazy enough come all the way back down to chest. Your tris will be toast for a day.

[RUBICON19]

Thats what I figured. Like up and down the river. Cool. Thanks!

[bballbrett5]

very good dippin, brutha

[BigTyTheShark]

Warm up as usual

bench
barxa lot
95x10
135x8

185x8 3 sets

close grip off foam roller board
185x10
185x12
205x8

dips
bwx8
bw+30lbs chainx8
bwx16(pr @over 200 I think)

bb rows
3 sets of 10-12 with light weight

band pull aparts
3 sets of 10-15

push downs
3 sets of 15

tire battlexa billion

15 mins cardio

ehh this is what I did today, not much to say. This block is so lame.



*deep breath* OH CRAPPPPPP!!!



*sigh* Thank god!!





Box squats are good depending on your week points or what your trying to accomplish. I just basically used to so that depth would be consistant. Whenever I do reps over like 5 my depth is all over the place. It will be like one rep rock bottom, then just deep enough, then a tad high, just deep enough, then rock bottom, ect...

very true my man very true, dips lookin good to, needa start hittin that up

[RUBICON19]

Going tire shopping!!!!!

[whatnow5]

bw=200.5 in morning!!

5 mins cardio
foam roll
dynamic stretch/static stretch

deads
135x5
225x3
275x2

315x8
365x8
405x6

front squats
100x8
190x3

cassack squats
40lbs chainx10
55lbs chainx20

shrugs
3 sets of 12

back extensions w ssb
3 sets of 10-15

tkes
3 sets of 15

15 mins cardio

I felt good untill I started reppin 405, I felt lightheaded like I was ready to pass out, I mean I actually lost my balance after the 6th rep. It was wierd because it was easy as heck, and I felt like I could have gotten like 5 or six more if I wanted. WTF this is like 75% and I'm getting light headed? Then I moved on to fronts which I haven't done forever and they felt horrible too. So I just did some other assistance work and said heck with it!

On a good note I weighed myself this morning since I didn't on sunday like usual and I am down 1.5lbs from the previous sunday!! I have been leaning out but the scale hardly moves which is a good and bad thing, but it is moving now! Under 200 by the O?

Thats what I figured. Like up and down the river. Cool. Thanks!

No problem! Triceps death is nuts!!

very good dippin, brutha

very true my man very true, dips lookin good to, needa start hittin that up

Thanks guys! These dips aren't nothing compared to what I used to do when I was 160. Even though now that I write that out I am actually doing more total weight now then then, I'm just not hanging 70lbs from me.

Going tire shopping!!!!!

YEAH BUDDY! Get me one