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  1. #721
    I hate buffering JRMoore82's Avatar
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    LOWER VOLUME DAY

    Squat
    405x3
    445x3x3

    Paused Squat
    495x5x1

    Front Squat
    135x5x8

    Sumo
    495x3
    525x3
    555

    Great day!! Very happy!
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  2. #722
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    UPPER RAW VOLUME

    Bench
    135x5
    225x3
    285x3
    315x3x3
    330 (long pause)(PR)

    Face pull 100x5x10
    Close grip pull down 100x5x12
    Seated row 100x5x15
    Cable Crunch 100x4x10
    Thumbless hammer curl 30x4x10

    Need to get over my raw bench fear. Should be able to hit these things and I keep worrying. I’ve put the prehab in. Time to get at it. Next week will be some PRs with bench.

    This week vid featuring 495 Paused Squat!

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  3. #723
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    LOWER SINGLE PLY

    Squat

    465x3 (wraps)
    515x2 (wrap PR)
    565x2 (straps down)
    595x2
    OH **** happens.
    625
    655 (full. Half squat)
    675 (full half squat)

    Sumo (Raw)
    405
    495
    545x3x1

    Things went pretty good. Decided to hit doubles suit sat well. Got right near at depth with straps down.

    Then it all went crashing. After the 595x2 the tail of my wrap got lost and could not undo it. Circulation was cut off for so long that eventually when I found something to wedge into the wrap to undo it I had to rest for 15 minutes cause of the blood rush.

    I really should have stopped there cause each rep afterwards I would mentally pull back.

    So good news is the suit is broken in. But I really wasted my workout doing more than I should have. Grrrrrrrrrrrrr
    Last edited by JRMoore82; 01-15-2018 at 03:07 PM.
    693/539/621.5 Single Ply.

    585/375/635 best raw gym lifts

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    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  4. #724
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    UPPER SINGLE PLY

    Bench
    225x3 (comp raw)
    295x3 (comp raw)
    345x3 (slingshot)
    405x3 2” (LCC Sup Kat)
    455x3x3 2”
    455x1 (almost touch)

    Barbell Shrug 355x5x15
    Super set Curl/tri push 35/70 x4x12

    After yesterday’s fiasco I really needed this!! I still have the shirt cranked and 455 was moving! Didn’t get touch but I was arching into it the whole time, controlled it and it still moves fast even after working sets!!
    693/539/621.5 Single Ply.

    585/375/635 best raw gym lifts

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    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  5. #725
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    This log is great cos it satisfies my interest in learning and trying single out ply without actually having to do it XD

    Im guessing meet in 12 weeks is eq?
    Powerlifting log:
    https://forum.bodybuilding.com/showthread.php?t=166151671&page=45
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  6. #726
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    Originally Posted by JamesA1990 View Post
    This log is great cos it satisfies my interest in learning and trying single out ply without actually having to do it XD

    Im guessing meet in 12 weeks is eq?
    Yup. There is a meet in June that I might do raw depending on how beat up I feel going into April meet. If not Sept 22 will be raw.
    693/539/621.5 Single Ply.

    585/375/635 best raw gym lifts

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  7. #727
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    LOWER RAW

    Squat
    405x3
    470x3x3

    Paused Squat
    510x5x1

    Sumo
    405x3
    495x3
    545x3
    575

    Good to go!! 510 Paused was at the right weight where I wouldn’t die but couldn’t slack and had to keep from coming up.
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  8. #728
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    Meet is officially paid for.

    UPPER RAW

    Bench
    225x5
    290x3
    320x3x3
    335 (105% Long Pause)

    Face pull 120x4x10
    Lat pulldown 120x5x12
    Seated row 120x5x10
    Cable Curl 120x5x8

    Confidence with raw is coming back. But takes a little long to catch breath during rests.

    Gonna hit singles next 3 Monday/Tuesday (single ply, wraps, then raw) to deload a little, make sure I feel comfortable where I’m going and get back at Gear after Feb 10.

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  9. #729
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    LOWER SINGLE PLY

    Squat
    495 (wraps)
    545 (straps down)
    595 (full)(depth)
    635(depth)
    675(nah)

    Sumo
    545

    Was gonna get in meet suit but so beat up. But whatever.

    Hate new wraps. Couldn’t get em tight until 675. On decent I felt unbalanced so I pulled out of it just cause no spotter but I’m sure I could have gotten it.

    Felt like garbage pulling the 545. Either way. Just needed numbers today. No more gear for a bit.
    693/539/621.5 Single Ply.

    585/375/635 best raw gym lifts

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  10. #730
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    For my notes

    NEW PROGRAM

    LOWER SINGLE PLY/ WEEK A

    Squat
    top x2 wraps
    top x2 straps down
    x1 full gear

    Sumo
    x3x1

    UPPER SINGLE PLY/WEEK A

    Bench
    3x3 2' board
    x1 touch

    Barbell Shrug
    x5x15

    Straight Arm Lat Pulldown

    Superset Tri Pushdown/Hammer curl
    x4x12

    LOWER DYNAMIC/WEEK B

    Squat
    top x3 wraps
    105% x1

    Sumo
    top x3
    105% x1

    Good Mornings
    x5x12

    UPPER DYNAMIC/WEEK B
    Top x3
    105% Long Pause
    3x3 Slingshot

    Barbell Shrug
    x5x15

    Superset Overhead Pull/Curl
    x5x12

    LOWER RAW A/B

    Squat
    x10x3

    Front Squat
    x4x8

    Sumo
    x10x3

    Drop Set Calf Raises
    x12

    UPPER RAW A/B

    Bench
    x10x3

    Face Pulls
    x5x10

    Reverse Grip Pulldown
    x5x10

    Seated Row
    x5x12

    Cable Crunch
    x4x10



    What this boils down to is I need to start focusing on the movements (i.e. no paused stuff) and I'm noticing I've been not advancing my squats and dead more than likely due to mental barriers I created. I think for these 10 weeks x10x3 will get me past that point.
    Plus it will allow me to dedicate to super heavy stuff on Single Ply days. I don't think 725/555/625 is unachievable. But getting back into the tight super centurion means I NEED to get heavy weights and keep breaking it in. I don't think I ever put heavy enough stuff on it to get to where I am in the loose Super Centurion.
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  11. #731
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    UPPER SINGLE PLY

    Bench
    285x2
    345x2 (sling)
    405x2 (LCC Sup Kat)
    465
    500 (no touch today)

    Barbell Shrug 365x5x15
    Lat pulldown 70x5x10

    Didn’t sit shirt right and joints were rough. I’m not even worried. All I wanted to know was how would things go if I keep going this way. I should be fine.
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  12. #732
    Registered User Jason2459's Avatar
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    Nice plan.
    My Training Journal: http://tinyurl.com/jasons-journal
    My Video Training Journal: www.youtube.com/user/jason24590
    08/17:245,185,275 02/18:345,275,380
    06/18:405;315,455
    goal: hit previous SBD #s again 524,364,562
    current meet PRs: ---/---/--- ---

    What NorthStrong's sig. says
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  13. #733
    I hate buffering JRMoore82's Avatar
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    Originally Posted by Jason2459 View Post
    Nice plan.
    Your article you posted made me think about going through with it. So thank you!
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  14. #734
    Registered User Jason2459's Avatar
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    Originally Posted by JRMoore82 View Post
    Your article you posted made me think about going through with it. So thank you!
    Thanks. It was an interesting article and just made sense.
    My Training Journal: http://tinyurl.com/jasons-journal
    My Video Training Journal: www.youtube.com/user/jason24590
    08/17:245,185,275 02/18:345,275,380
    06/18:405;315,455
    goal: hit previous SBD #s again 524,364,562
    current meet PRs: ---/---/--- ---

    What NorthStrong's sig. says
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  15. #735
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    LOWER RAW

    Squat
    315x3
    405x3
    455x2x3
    405x8x3

    Front Squat
    175x4x6

    Sumo
    405x3
    455x10x3

    Calf Raises
    Drop sets 495/405/315/225/135 x12

    Da hell did I get myself into. By the last 3 sets it’s all about form.

    So tired but I got through. I see how this will pay off when I get closer to the meet I’ll drop soooooo much volume and blamo!
    693/539/621.5 Single Ply.

    585/375/635 best raw gym lifts

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    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  16. #736
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    Did my bench at 275x10x3 and some deads. Been playing DB fighterz. Peace.
    693/539/621.5 Single Ply.

    585/375/635 best raw gym lifts

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    Training Log
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  17. #737
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    HEAVY LOWER DAY

    Squat
    405x3
    455x3
    495x3
    525x3
    550

    Sumo
    405x3
    475x3
    525x3
    565x3
    595

    Good morning 185x5x8

    Hit rep PR’s. Good day!

    Stuff from today.

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  18. #738
    Registered User Jason2459's Avatar
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    Dude awesome triple pr
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    08/17:245,185,275 02/18:345,275,380
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    goal: hit previous SBD #s again 524,364,562
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  19. #739
    E-Stalker JiP's Avatar
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    Nice job dude. Your squats are extremely fast! Looked like you were good for way more there.
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    Originally Posted by Jason2459 View Post
    Dude awesome triple pr
    Thanks! I’m getting that wind now going into the 10 week meet cycle!

    Originally Posted by JiP View Post
    Nice job dude. Your squats are extremely fast! Looked like you were good for way more there.
    Thanks! Trying to hammer my form down. I can usually hit a lot more than I can rep (when I was struggling for 435x3 raw I hit 551 raw at a meet).
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    HEAVY UPPER DAY

    Bench
    225x3
    275x3
    305x3
    335x3 (Rep PR)
    350 (Paused)
    365x3x3 (slingshot)

    Barbell shrug 375x5x15
    Superset rev grip tri/curl 70/50 x5x12/10

    This program adjustment feels.....right. Heavy enough to work on form. Can still make corrections and hit what I need to. I.e I realized on 335 I wasn’t getting lats involved so did it for the 350 and got it. Jumped the pause a little but it clearly paused at least.

    Slingshot weight gets me comfortable sitting with heavy weight and tri burning and no shoulder issue.

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    LOWER RAW

    Squat
    315x3
    405x3
    425x10x3

    Front Squat
    185x4x6

    Sumo
    405x3
    475x10x3

    Drop Set Calf Raises
    585/495/405/etc. 5/10/12/12.........

    I’m alive. That counts for something.
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  23. #743
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    Originally Posted by JRMoore82 View Post
    HEAVY UPPER DAY

    Bench
    225x3
    275x3
    305x3
    335x3 (Rep PR)
    350 (Paused)
    365x3x3 (slingshot)
    ITT: we love PRs
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    https://forum.bodybuilding.com/showthread.php?t=166151671&page=45
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    Originally Posted by JamesA1990 View Post
    ITT: we love PRs
    If it carries over to huge totals I’m a happy many!!

    Actually looking forward to the raw meet in Sept now.
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    Registered User Jason2459's Avatar
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    Originally Posted by JRMoore82 View Post
    LOWER RAW

    Squat
    315x3
    405x3
    425x10x3

    Front Squat
    185x4x6

    Sumo
    405x3
    475x10x3

    Drop Set Calf Raises
    585/495/405/etc. 5/10/12/12.........

    I’m alive. That counts for something.
    ITT: we love being alive
    My Training Journal: http://tinyurl.com/jasons-journal
    My Video Training Journal: www.youtube.com/user/jason24590
    08/17:245,185,275 02/18:345,275,380
    06/18:405;315,455
    goal: hit previous SBD #s again 524,364,562
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  26. #746
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    Originally Posted by Jason2459 View Post
    ITT: we love being alive
    I’m surprised I’m not sore today like I thought I would be yesterday.

    Sets 4,5,6 on this program you question you’re sanity. Don’t know if you can get it.

    Set 7 you’re like “ok if I get this it’ll be good and I’ll get some singles and try for the full count next week. But my legs are tired, I might pull something. Can’t breath. Is that death at my door”.

    Set 10 you get all **** it! Did this 9 times before. 3 more won’t suck.
    693/539/621.5 Single Ply.

    585/375/635 best raw gym lifts

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    UPPER RAW

    Bench
    225x3
    255x3
    285x10x3

    Face pull 125x5x10
    Reverse lat pulldown 125x5x12
    Seated row 125x5x12
    Cable Crunch 125x5x8

    Felt pretty good. The 275x10x3 was easy last week. My body is pretty recovered from yesterday so did a 10lb jump. That was a good spot. So no huge jumps on any lifts now.

    MEET RAMBLING STUFF BELOW

    So 9 weeks of workouts left and I have an idea of how to go about it. I’ll run 10x3 for 6 weeks. In 4 weeks I’ll drop all but one accesory lift so 2 weeks of practically just 10x3. Then 2 weeks of 5x3 and one of 5x2. Then a week of rest.

    In 6 weeks my 10x3 will hopefully progress to 485/315/535. From the heavy days treating those like 80% seems more than fair. So raw 1RM would be about 585/380/645

    It seems like getting 150lbs out of tight squat suit and wraps is right. I seem to get about 150lbs out of my bench shirt. So I should definetly hit the 725 squat and the single ply bench would calculate to 530. So the numbers I have kinda circled around seem at reach.

    Still at 280-285 body weight but I honestly planned on just staying in 120kg+ and riding out the gains.
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    Had to do two squat sessions today. Tried to get into my tight squat suit and wasted a lot of energy trying to get it sat. Tried do sets figuring I would get it but no. After walking out 705 did sumo.

    Pulled a 605 in single ply.

    Ate Burger King

    Squatted up to 635 single ply just to feel out groove again.

    I’ll just keep going in the looser suit. 4 sessions left I can get into gear so screw it.
    693/539/621.5 Single Ply.

    585/375/635 best raw gym lifts

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    SINGLE PLY BENCH[

    Bench
    225x3
    285x3
    325x3
    365x3 (slingshot)
    405x3 2” (Super Katana LCC)
    445x3 2”
    475x3x3 2”
    475

    Barbell shrug 385x5x15
    Lat pulldown 75x5x10

    Progress! Me and the shirt are getting along nicely. Still sat fully with chest plate tight. First set couldn’t get 475 to a 2” consistently but by the last set hit the groove. The touch was still a high but I’m just keeping in groove, not letting the shirt control me and embarrassing the suck.

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    Couldn’t work out since Tuesday last week. Caught the flu. Will catch up on your logs. Been sleeping it off.

    LOWER HEAVY

    Squat
    405x3
    465x3
    505x3
    545

    Sumo
    405x3
    495x3
    545x3
    585

    Went into this workout knowing I would be hurting. And I didn’t wanna nuke myself back to the Stone Age with pushing too hard and going backwards. I want the single ply state bench/total records and squat is close so having to completly deload would suck.

    Progression should have taken me to 545x3 on squats. But 505 was SOOOO heavy I decided to take my top x3’s and hit em for a single. I’ll hit 545x2 before I get into gear and should pick up from there.

    On video the 545 and the 585 moved well enough. Just felt horrible.

    2 Corinthians 12:8-10
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