BIGLARGE: Raw Powerlifting Log

**BigLarge** · 03-13-2011, 10:19 PM

Originally Posted by benchtochest

strong ass bench,

how long are you dieting for?

Thanks!

I decided to stop the diet. This workout is to difficult while running Keto!

**mm55** · 03-14-2011, 04:38 AM

Originally Posted by BigLarge

Week 5 Workout 3

Bench

175x4
210x4
245x3
265x3
280x2x2
300x1
280x2x2
265x3
225x4
195x4

Flys superset with rope pushdowns

32.5lbs flys, 70lb, 90lb, 110lb pushdowns x 3 x 10

Squats

215x4
260x2x3
300x3
325x4x3

Goodmornings superset with weight situps

135lb GMs, 20lb situps x 3 x 5

nice benching, it would appear were pretty close in this lift. My oly shoes should get her today!

**BigLarge** · 03-14-2011, 07:25 PM

Originally Posted by mm55

nice benching, it would appear were pretty close in this lift. My oly shoes should get her today!

350 is my best, paused! But you kick my ass right now on squats! What do you deadlift? ... and I think you will love the shoes....

**BigLarge** · 03-14-2011, 07:30 PM

Week 6 Workout 1

weights / sets/ reps

Squats

215x3
260x3
300x3
345x4x2

Bench

175x3
210x3
245x3
280x4x2

Flys superset with Tricep Ext

32.5lb DBs ss w/ 110lb ext x 3 x 10

Squats

235x3
280x3
325x3x3 (belt)(mid-bar)

Goodmornings superset with situps

135lb GM ss w/ 20lb situpsx3x5

Feeling great. On my last round of squats I tried using a belt and going mid-bar. I think this is going to be my new setup (been using high bar no belt). Just feel a little bit stronger this way. Still dont like using a belt, but I can tell it does help with my strength slightly....

**benchtochest** · 03-14-2011, 09:22 PM

Originally Posted by BigLarge

Thanks!

I decided to stop the diet. This workout is to difficult while running Keto!

i thought you where dieting for a comp?

**BigLarge** · 03-15-2011, 01:24 AM

Originally Posted by benchtochest

i thought you where dieting for a comp?

I was.... I'm about 223lbs right now, and will be competing at 220lbs in 6 weeks. I was HOPING to be able to get down to about 210, and then bulk back up...I seem to make great strength gains dieting down, then eating a ton and lifting like a lunatic... but this workout is simply to difficult to do while dieting

Its ok tho, i'll just have to do some no-carb/dehydating a day before my meet. Not what I WANTED to do, but it will work

**BigLarge** · 03-16-2011, 04:49 PM

Sheiko #37 Week 2 Workout 2

weight / sets / reps

bodyweight: 223lbs

Deadlift to Knees

265x4
315x2x4
365x4x4

Bench

175x5
210x2x5
245x5x4

DB Flys
30sx4x10

Deadlifts

265x4
315x4
365x2x3
395x5x3

Now that i'm eating alot of food again, I decided I could handle more volume than the Dave Bates routine alloted. Therefore, I switched over to Sheiko #37 today (which is pretty much exactly the same routine, just a few more work sets).

Unfortunately, I didnt budget enough time today.... 90 minutes and had to stop to get to work. Didnt get to do the 5x5 sets of lunges.

Sheiko is no joke. Love it.

**BigLarge** · 03-18-2011, 06:58 PM

Sheiko #37 Week 2 Workout 3

weights / sets / reps

Squats

225x4
265x4
305x2x3
330x6x3

Bench

175x6
210x5
245x2x4
265x2x3
280x2x2
265x4
245x5
210x6
175x7

Flys superset with tricep ext
5x10

Squats

245x3
285x3
330x4x2

Seated Goodmornings

105x5x8

Workout length: 3 hours :shocked:

Hardest, longest, workout. ever. From warming up on the treadmill, to stretching, to the workout... 3 hours. But if it wasnt a challenge then it wouldnt be fun

**benchtochest** · 03-18-2011, 09:16 PM

crazy volume bro! 3 hours is crazy haha! How many weeks are you doin of it?

**BIGLANK** · 03-19-2011, 01:25 PM

Crazy volume, glad you like it. I think you should consider an intra-workout drink considering how long your lifting for and the volume.

**BigLarge** · 03-20-2011, 09:42 PM

GPP/Accessory/Whatever Day

1) Run 1 mile
2) 110lb Farmers Walks superset with woodchoppers, 3 sets
3) Pullups superset with 1-arm DB snatches, 3 sets
4) BTN Pulldowns superset with Ab-wheel, 3 sets
5) Curls superset with various shoulder raises, 5 sets

**mm55** · 03-21-2011, 05:33 AM

nice work lately duder, I think I'm going to hit sheiko once Smolov is done.

**BigLarge** · 03-21-2011, 11:17 AM

Originally Posted by mm55

nice work lately duder, I think I'm going to hit sheiko once Smolov is done.

It was Smolov Jr Bench that made me want to switch to Sheiko. Watching your success so far makes me think youd respond well to a 29-37-32!

**BigLarge** · 03-21-2011, 11:24 AM

Originally Posted by benchtochest

crazy volume bro! 3 hours is crazy haha! How many weeks are you doin of it?

2 more intense weeks of #37, then 4 weeks of #32, which I'll work upto %95-105 of my 1RMs, deload, then my first PL meet on 4/30

**BigLarge** · 03-21-2011, 08:23 PM

Sheiko #37 Week 3 Workout 1

weights / sets / reps

bodyweight: 226

Squat

225x5
265x4
305x2x3
350x5x3

Flys superset with pushups

3x10

Bench

175x5
210x4
245x2x3
280x5x3

Squat

225x5
265x5
305x5x5

**BigLarge** · 03-23-2011, 07:22 PM

Sheiko # 37 Week 3 Day 2

weight / sets / reps

bodyweight: 224lbs

Deadlift to knees

285x4
315x4
385x2x4
405x4x4

Bench

175x6
210x5
245x2x4
265x2x3
280x2x2
265x2x3
245x4
225x5
210x6
195x7
175x8

DB Flys

25sx5x10

Deadlift from boxes

315x5
385x5
420x4x4

Lunges

40lbs x 3 x 5

Situps

BW x 3 x 10

**benchtochest** · 03-23-2011, 09:34 PM

Originally Posted by BigLarge

Sheiko # 37 Week 3 Day 2

weight / sets / reps

bodyweight: 224lbs

Deadlift to knees

285x4
315x4
385x2x4
405x4x4

Bench

175x6
210x5
245x2x4
265x2x3
280x2x2
265x2x3
245x4
225x5
210x6
195x7
175x8

DB Flys

25sx5x10

Deadlift from boxes

315x5
385x5
420x4x4

Lunges

40lbs x 3 x 5

Situps

BW x 3 x 10

how must eat a sh it load before your workouts amirite

**BIGLANK** · 03-24-2011, 10:14 AM

Cute lifting, little guy!!

**BigBoss2** · 03-24-2011, 04:19 PM

great benching. sheikos awesome

**BigLarge** · 03-24-2011, 09:33 PM

Originally Posted by benchtochest

how must eat a sh it load before your workouts amirite

Yeah, and im gonna have to start eating more or drink a carb/protein shake halfway through... i start running outa steam 75% through!

Originally Posted by BIGLANK

Cute lifting, little guy!!

Thanks BigWEAK

Originally Posted by BigBoss2

great benching. sheikos awesome

Thanks. Benching actually has been feeling weak on Sheiko. Lower body is handling the volume no problem tho. Still to early to tell... we'll see how the numbers look when I workup to 100% on skills test day in 19 days

**BigLarge** · 03-26-2011, 02:47 AM

Sheiko #37 Week 3 D3

weights / sets / reps

Bench

175x5
210x4
245x2x3
280x5x2

Squat

225x5
265x5
305x2x5
330x5x4

Bench

175x6
210x2x6
225x4x6

**BigLarge** · 03-28-2011, 03:46 PM

GPP/Assistance/Whatever, etc Day

1) Run 1 mile
2) 110lb DB Farmers walks superset with cable chops, 3 sets
3) Pullups superset with DB snatches, 3 sets
4) Pulldowns superset with Ab wheel, 3 sets
5) Curls superset with shoulder raises, 5 sets

**BigLarge** · 03-28-2011, 03:50 PM

Sheiko #37 WK4 D1

weights / sets / reps

Squat

225x5
265x4
305x2x3
350x2x3
375x3x2

Bench

175x5
210x4
245x2x3
280x5x3

Cable Flys

30lbx5x10

Squats

225x5
2654
305x2x3
350x4x2

Dips

BWx2x8

Was supposed to do 5 sets of dips, then 5x5 on goodmornings... but, once again, 2 hours wasnt enough time and had to leave for work

Squats are feeling strong. Bench, however, is NOT feeling strong at this point.....

**benchtochest** · 03-28-2011, 08:59 PM

as you said squats are solid as hell! Im mirin

Got any idea on your goals for your meet?

**BigLarge** · 03-29-2011, 04:14 AM

Originally Posted by benchtochest

as you said squats are solid as hell! Im mirin

Got any idea on your goals for your meet?

Thanks bro.

I will be happy and satisfied with a 440 squat, 350 bench, and a 510 deadlift, which would give me a 1300 total. I've hit those numbers before, just not all on the same day. I think capable of 455/355/525..... but again, putting it all together on one day will be a different animal... Meets on April 30th!

**BigLarge** · 03-30-2011, 06:52 PM

Sheiko #37 Wk4 D2

weights / sets / reps

bodyweight: 223lbs

Bench

175x5
210x4
245x2x3
280x2x3
300x3x2

Deadlift

265x4
315x4
385x2x3
420x2x3
455x3x2

Bench

195x5
225x5
265x4x4

Cable Flys

5x10

By accident did 10-20lbs more than I was supposed to on deadlifts, misread the spreadsheet. oh well. Elbow is beginning to act up, might have to start wearing sweatshirts or get some elbow sleeves.

**mm55** · 03-30-2011, 07:03 PM

great workout, lol @ doing more on deads....oops!

**BigLarge** · 04-01-2011, 05:14 PM

Sheiko #37 Wk4 D3

weight / sets / reps

Squat

225x5
265x4
305x2x3
355x6x3

Bench

175x5
210x5
245x5x5

DB Flys

25sx5x10

Seated GoodMornings

115x2x5
125x3x5

Dips

BWx5x8

Sheiko #32 starts Monday......

**benchtochest** · 04-01-2011, 09:53 PM

how do you do your seated gms?

I just cant picture it, and how is the rom?

**BigLarge** · 04-02-2011, 12:58 AM

Originally Posted by benchtochest

how do you do your seated gms?

I just cant picture it, and how is the rom?

Put a bench in a power rack, unrack the bar on my back, and bend over until my fat stomach hits the bench, then back up

rom is actually good, and they seem to be easier on my lower back than regular GMs

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