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2001

Illuminati

Illuminati

New member
Ok, Lets see if I can keep a journal going longer than my last few attempts.


Monday

CGBP
135, 185, 225, 275, 295 all x3, 315x5 <--5 Rep PR

Incline Bench
225x3 255x3 275x1 295x1 315x1 335x1 <--PR

Lying DB Extensions
50x10 55x10 65x6, 60x8

1 Arm Lat Pulldowns
80, 100, 100 x10

Chest Supported Rows
90x10 135x10 160x8,8


felt very good about the bench workout. Hit a huge PR on incline with 335. I was a struggle, and I had to fight it, but I got the bastard up. This coming right after a 5 rep PR on CGBP.

Tuesday
This is going to be my Squat day. But I had to pull today, b/c I needed to get some pointers from some experienced PLer's.

Sumo Deadlift
315, 365, 405, 455, 500 all x 1

Conventional
500, 545 x1
575 x FAILURE!!! got this 3/4 of the way up. I need to strengthen my hips...

Band Pull Throughs
Green (Average) Jumpstretch band 3 sets of 10

Curls (for girls)
135x8,8,8


So I have decided to change up my training a little. I have been a WSB fanatic for the past 3 years. In pursuit of furthering my training, I am going to venture out on this next training cycle with some new stuff. Instead of the traditional WSB setup, I am going to do the following:

Mon - Bench work w/shirt, and lock out stuff (provided someone is there to help me)
Tue - Squat Day
Thur - Raw Bench work, low end stuff
Fri - Deadlift day, to include some olympic lifts/exercises

I have built a tremendous amount of speed by using WSB in my squat and deadlift. The thing that I am lacking is outright strength. I need to start concentrating on doing just that, especially with my deadlift. With the squat, I am going to start using a lot of band tension, with heavy weight, just b/c of the way that the squat suit works. With the deadlift, I just need to start pulling a hell of a lot more. That is the one thing that WSB lacks, pulling. I think that doing some of the Olympic lifts/exercises, will help me to bring up my deadlift.
B/c I am going to be going heavy every day, my volume is going to be somewhat low, until I can get a feel for my recovery. I pulled thursday last week, and then again on Tuesday this week. I worked my Sumo up to 495, then my conventional up to 545 for an easy single. Tuesday, the 545 felt a little harder.
 
1/6/06

**Bench
135 155, 185, 225, 275, 295, 315 all x 3

Decline Bench
225, 275, 315 x5
335, 365 x3

Inc. DB Ext. w/elbows out
45, 55, 60, 65 x8

1 Arm Seated Rows
80, 100, 110 x10
130 x 8

Chest Supported Rows
135 x10
180 x 10x2

**So I did my bench a little different today. I have been thinking about how box squats and pausing on the box has really helped me out in terms of reversal strength. So why can't I find a way to do something similiar on bench? What I did was to bring the bar down to my chest, completely relax my upper body, had about a 2 second pause on the chest where the weight was just sitting there as dead weight, and then fired on all cylinders to get the bar off my chest. Pretty much burnt out right now.
 
Illuminati said:
**So I did my bench a little different today. I have been thinking about how box squats and pausing on the box has really helped me out in terms of reversal strength. So why can't I find a way to do something similiar on bench? What I did was to bring the bar down to my chest, completely relax my upper body, had about a 2 second pause on the chest where the weight was just sitting there as dead weight, and then fired on all cylinders to get the bar off my chest. Pretty much burnt out right now.
Click to expand...


I am by no means a powerlifter, but I would be real hesitant to 'relax' any tension in the bottom of the bench. Are you talking about letting the 'pinch' out of your shoulder blades?

Might want to try dead stops without relaxing or lifting hooks (plate loaded hooks that overload the eccentric, touch the floor, and rock away from the bar allowing you to blast up the concentric).
 
mekannik said:
I am by no means a powerlifter, but I would be real hesitant to 'relax' any tension in the bottom of the bench. Are you talking about letting the 'pinch' out of your shoulder blades?

Might want to try dead stops without relaxing or lifting hooks (plate loaded hooks that overload the eccentric, touch the floor, and rock away from the bar allowing you to blast up the concentric).
Click to expand...


No. I'm talking about completely relaxing my upper body, and just letting the bar rest on my chest. You have to keep in mind that I'm a bit psychotic, and I really dont' know what the hell I'm doing!!!
 
Gotta give it to Biggt and Guinness. Yes, its a total thing. I want to be able to qualify for the WPO (next year) and in order to do it in the 220 class, I need to total 2001. Hence the name. I've got it figured out as numbers that I would be shooting for: 801 Squat, 500 Bench and 700 Dead. These are just numbers that I am shooting for, but I would take 2001 any way possible. If it was a 900 squat, 450 bench and a 651 dead, then I would be happy....
 
Pause benches were great for me to get my bench #'s up (back when I benched :)) but I wouldn't relax at the bottom.. keep it tight for a second then fire up imo, otherwise the shoulders might take too much of a beating.

GJ on the PR's, looking forward to reading this one
 
Illuminati said:
No. I'm talking about completely relaxing my upper body, and just letting the bar rest on my chest. You have to keep in mind that I'm a bit psychotic, and I really dont' know what the hell I'm doing!!!
Click to expand...


:FRlol: your kidding I hope
 
Well, if the pause benching works, then you can probably publish an article on it.....but BE CAREFUL, the whole relaxing on the bench has me a little concerned.....you're a young guy with serious potential and you're best days are ahead of you, don't injure yourself for no reason.......I'm not a powerlifter, but I have watched Louie Simmons' tapes and he says himself pausing on bench is a competition rule, not a demonstration of strength, and that the bench shirts make pausing in a contest safe on the shoulders, but there is no reason to do it raw in training because the bench shirts will get the bar off your chest anyway........I have no personal experience with training pause bench long-term and heavy....but just watch out because you seriously have the potential to make a splash on the PL scene (and I am not just saying that) and I'd hate to see you mess up the shoulders.
 
BiggT said:
Well, if the pause benching works, then you can probably publish an article on it.....but BE CAREFUL.....you're a young guy with serious potential and you're best days are ahead of you, don't injure yourself for no reason.......I'm not a powerlifter, but I have watched Louie Simmons' tapes and he says himself pausing on bench is a competition rule, not a demonstration of strength, and that the bench shirts make pausing in a contest safe on the shoulders, but there is no reason to do it raw in training because the bench shirts will get the br off your chest anyway........I have no personal experience with training pause bench long-term and heavy....but just watch out because you seriously have the potential to make a splash on the PL scene (and I am not just saying that) and I'd hate to see you mess up the shoulders.
Click to expand...


yeah, I'm a little more than usual sore in my shoulders. I dont think that I'm going to be doing that (like I did yesterday) ever again. Not a very smart thing. I told you guys that I dont really know what I'm doing!!!
Although, when it comes to putting on my shirt, I know that I'll be pausing. with the shirt, like you said, it easier on the shoulders. that is what its designed for.
thanks you for your words. I can only hope to stay healthy, and continue to get stronger and stronger.
 
Yeah, train hard, but smart....all strength sports beat up the body over time, that is the nature of the beast and there is no avoiding it, in 40 years we'll all be on a hip and knee replacement forum I'm sure, lol......but I'd just hate to see a young guy full of potential purposely and prematurely mess up his shoulders for no good reason.
 
Wow, I didn't realize how attainable 2001 might be for you until you posted that breakdown. Best of luck!

What're your current maxes?
 
Subscribed...

If your volume is low, throw in abs twice a week, in your warm ups, do a couple of sets of abs during warm up but do some heavier weighted ab pull downs at least twice. They say to do it on squat or dead days but I'm always too smoked for this to really happen.

Also I would do some cuff work, maybe twice a week. Nothing too spectacular, maybe pre or post workout. What I've been doing is kneeling and putting elbow on a bench and using the cable crossovers to do like an armwrestling motion doing pronated and supinated type movements, keeping everything at a 90 degree angle or perpendicular.

Super low box squats, 2-3 second pause box squats will add to your dead progress as well.

For pause and all that with regards to bench, have to keep tight always, try some sub-maximal ballistic benching. Go to westside or elite for some more info as well as alternate type regimes once you get burnt out on Westside.

I be watching as well.... :chomp:
 
Cynical Simian said:
Wow, I didn't realize how attainable 2001 might be for you until you posted that breakdown. Best of luck!

What're your current maxes?
Click to expand...


Cynical Simian said:
Wow, I didn't realize how attainable 2001 might be for you until you posted that breakdown. Best of luck!

What're your current maxes?
Click to expand...


well, it goes as follows:

Squat 650 - i posted a video a while ago, and I personally feel as thought it wasn't a true max, and that I had more in me. But that is as high as I went that day, so that is the number I will use.

Bench 425 - this was done with a Rage X that was a size 54, with a legitimate pause on my chest (sorry no vid.) We later sized me to find out that I need a size 50. Was going to try one out the following week, but I had some issues with my elbows from maxing out on squat. If all goes well, I plan on trying out the 50 on Monday

Deadlift 565 - I know this is my max. tried 575 earlier this week, and failed 3/4 of the way. this will be the harderst number for me to bring up.

Total 1640 - provided the lifts above could all be done in the same meet. that means I need to add 361 to my total. But like I said, I feel as though I had room on the squat. So I think that I really need to add only 275 - 300. But, b/c we can't guess at a number, 361 more it is.

So as you can see, I have some work to do. I really dont think that its too unattainable. I know that there WPO qualifier in August of this year. So I am thinking that there will be one around the same time next year. that gives me a little over 1 year and 2 months to get my shit together!
 
Chambewy20 said:
Subscribed...

If your volume is low, throw in abs twice a week, in your warm ups, do a couple of sets of abs during warm up but do some heavier weighted ab pull downs at least twice. They say to do it on squat or dead days but I'm always too smoked for this to really happen.

Also I would do some cuff work, maybe twice a week. Nothing too spectacular, maybe pre or post workout. What I've been doing is kneeling and putting elbow on a bench and using the cable crossovers to do like an armwrestling motion doing pronated and supinated type movements, keeping everything at a 90 degree angle or perpendicular.

Super low box squats, 2-3 second pause box squats will add to your dead progress as well.

For pause and all that with regards to bench, have to keep tight always, try some sub-maximal ballistic benching. Go to westside or elite for some more info as well as alternate type regimes once you get burnt out on Westside.

I be watching as well.... :chomp:
Click to expand...


all of this is very good advice, and I will keep it in mind.

for box squats, I have found that I like to use an 11" box, with a 2.5" foam pad on top. first time I tried it, it was brutal, and I loved it.

you dont have a link to sub-maximal ballistic benching off hand do you? i will go over there later, and try to find one. But if you have one in mind, then it would help out. As for right now, I am going to be trying out some Metal Militia style bench pressing. Just b/c I need to put some work in using a shirt. Really haven't done much work with one, and with the Rage X, I need to spend some time finding the groove.

i need to get back to doing some heavy ab work. haven't done it in a long time. one thing that i used to love to do was weighted sit-ups, but keep my feet out straight, and flat on the ground. it was pretty tough. and the ab pulldowns were always good.
 
Bench
135 x20x2

Snatch grip deads into a shrug *(dont know what else to call it)
135, 185, 225, 275, 315, 365, 405 all x5

Hang Pulls w/snatch grip http://www.exrx.net/WeightExercises/OlympicLifts/HangPull.html
135, 185, 225 all x5
275 x 3**

Reverse Hypers
90, 140, 180 x10

Purple (light) band leg curls
3 sets of 8

Ab pull downs, Green (average) band choke on top of power rack
3 sets of 20

*with the first exercise, I was doing deadlifts, using a snatch grip, and shrugging the bar at the top of the lift.

**would have done more reps on the 275. I had my belt on, and on the 4th one, the bar caught the belt, and the bar, um, bagged me. let me tell you, that felt real great.

the bench done today was a form of active recovery.

so here is a real good site that I came across with a lot of examples of power exercises:
http://www.exrx.net/Lists/PowerExercises.html

BTW...Monday will be my 26th birthday. shit, i'm getting old....
 
Last edited:
Nice workout. Impressive numbers.

DLs into shrugs, or one fluid movement? The latter would probably be considered a snatch pull, which is not to be confused w/ the full snatch or w/ that highly sought-after creature, the bearded snatch.
 
Protobuilder said:
Nice workout. Impressive numbers.

DLs into shrugs, or one fluid movement? The latter would probably be considered a snatch pull, which is not to be confused w/ the full snatch or w/ that highly sought-after creature, the bearded snatch.
Click to expand...


yeah, one fluid motion. so I guess it would be called a Snatch Pull.

bearded snatch...I like those, especially when there is no beard...
 
How do your traps feel....I love snatch-grip deads, they really make the upper back strong and help you finish your pulls.
 
BiggT said:
How do your traps feel....I love snatch-grip deads, they really make the upper back strong and help you finish your pulls.
Click to expand...



not too bad. they were sore for a couple days, and I was worried about benching today, because it was painful to pull my shoulder blades together.

Anyway, ROCK ON. Today is my birthday. Hopefully I can hit a PR with my Rage X. That would be a great B-Day present to myself
 
Bench work
135, 185, 225, 275, 315 all x 5
345, 365 all x 1 struggled with the 365

Shirt work
405x1
435x1
455x1 New PR!!!

CGBP
225x10
275x8x2
295x8

DB Ext
50, 55, 60 x 8
65x5

1 Arm Seated Rows
100x10
120x8x2

Green Band Ab Pulldowns
3 sets of 20

WOW!!! Its amazing what a properly fitting shirt can do! The Rage X is all that and then some as far as the hype that I have heard. I struggled to get the weight to touch (w/405 and 435), got a good pause, and the weight flew off my chest. Went to 455 and it was the same thing. Just that I can out of my groove a little, bar started to come back over my face, but I corrected it. Thought about going heavier, but figured that was good enough for my B-Day.
 
Illuminati said:
WOW!!! Its amazing what a properly fitting shirt can do! The Rage X is all that and then some as far as the hype that I have heard. I struggled to get the weight to touch (w/405 and 435), got a good pause, and the weight flew off my chest. Went to 455 and it was the same thing. Just that I can out of my groove a little, bar started to come back over my face, but I corrected it. Thought about going heavier, but figured that was good enough for my B-Day.
Click to expand...


Jesus dude - congrats on the B-day and the bench.

90+ pounds with a shirt??!!?? Damn, I may have to try that out one of these days.
 
Box Squat w/green bands
135, 185, 2225, 275, 315, 365 all x 3
405, 435 x1

Box Squat w/o bands
405x5 435x3 455x3

SLDL
225, 275, 315 x6

felt like shit, so I quit for the day
 
Wow, Congrats on the bench pr! and happy late bday.

Since my goals are somewhat identical to yours (I want to become a PL later on in life) I'll keep a check up in your journal to see how well you progress on everything. Good luck to you
 
mekannik said:
Jesus dude - congrats on the B-day and the bench.

90+ pounds with a shirt??!!?? Damn, I may have to try that out one of these days.
Click to expand...


dont think that just b/c you put on a bench shirt, that you are automatically going to get 90lbs out of it. You still need to know how to train to use the shirt.

if you are interested, I have an Inzer HPHD double ply that I will probably never use again. its a size 52, and I cut it open back. to find out your size, measure your chest, and add 8. i've only used it a handful of times.
 
sometimes, no matter how hard you try to push yourself, there are days when you just dont belong in the gym. today just happened to be one of those days.

Still feeling like crap today. Thought maybe the gym would make me feel better, but it didn't. Tried to do some rep work, but just didn't have it in my today. Not even gonna post the workout
 
Starting to feel a little bit better....


Cleans (actually did these w/the front squat)
135, 185, 205, 225, 245 all x 3
275 x 1

Speed Deads
405 x 20 singles w/ 20 seconds rest inbetween each single
*this is about 70% of 1RM

DB Curls
55x8x3

I'm not very good at cleans. I think that I should stop doing them, b/c I am going to end up hurting myself.

Still wasn't feeling 100% so I went light. The speed deads were brutal, due to the 20 second rest period. At about the 18th one, I was dying and out of breath. 19 and 20 were just rough...
 
Perhaps experiment with a proper bar, as once you begin to clean heavier weights, the properly rotating bar is absolutely necessary to ensure that you

1) do not break your wrists or get elbow/shoulder issues
2) get a good clean rack after pulling a heavy weight, as a bar that does not spin is harder to rack (and becomes impossible when it gets real heavy)

Illuminati said:
Cleans (actually did these w/the front squat)
135, 185, 205, 225, 245 all x 3
275 x 1
I'm not very good at cleans. I think that I should stop doing them, b/c I am going to end up hurting myself.
Click to expand...
 
super_rice said:
Perhaps experiment with a proper bar, as once you begin to clean heavier weights, the properly rotating bar is absolutely necessary to ensure that you

1) do not break your wrists or get elbow/shoulder issues
2) get a good clean rack after pulling a heavy weight, as a bar that does not spin is harder to rack (and becomes impossible when it gets real heavy)
Click to expand...


thanks for the advice. I think what I really need is to have someone do them infront of me, and watch how they do it. somethings we can teach ourselves, and somethings we need help with. this is on of the things that I need help with. I know a guy in Seattle that is very good at them. Supposed to train with him on Tuesday, and I'm going to have him go over form with me.
 
How do you mean 'proper bar'? As oppose to what? I thought all bars had rotating ends.

I didn't realise until recently that powerlifting bars have a slightly larger diameter than oly bars. Do they have fixed ends too?
 
I only realised about rotating bars quite recently. I guess I might have noticed before but it hadn't registered.

We have two bars at the gym that I'm likely to use for floor work. To rotate one of them I end up rolling the whole bar, weights and all. On the other bar I can rotate just the bar without movement to the weights.
 
Bench
135, 185 225 275 315 all x 5
345, 365 x 1

Shirted
405, 435, 465 all x 1 (465 New PR)
495 x F

Inc CG
225 x 10
245 x 10, 10

1 Arm seated rows
100, 140, 140 all x 10


Barely missed the 495. only had a little help in the middle. 500 is just around the corner.
 
xblitz44x said:
Congrats on the PR! Your weights are amazing. 500 next week????
Click to expand...

Dunno about next week. Maybe by the end of next month...


yesterdays squat workout...
(pretty much same as last week)

Box Squat w/green bands
135, 185, 2225, 275, 315, 365 all x 3
405, 435 x1

Box Squat w/o bands
405x5 435x3 455x3

SLDL
225, 275, 315, 365 all x 8

Curls
55,60,65,65 all x 8
 
Tweakle said:
damn bro, nice job on the bench PR.. 495 would be something!
Click to expand...


it would be nice. its just around the corner. hopefully if I stay healthy, and continue to progress and get better using this Rage X that I have, I will be able to hit it by the end of next month.
 
Time to re-evaluate what I'm doing. I'm all beat up at the end of the week from working nights on the back half of the week. I'm going back to the WSB principles....


Clean Pulls
315,365,405,455 all x 3

Power Shrugs
405,455,495,545 all x 5
 
cut back man, you can't trim back enough imo especially when you're overworked & stressed... when I was doing 1-2 worksets of squats every 14 days I was up to 585 x 3 off a 14" box in a couple of months, of course my dumb ass decided that wasnt enough work 'for size' and added in 10 x 3 backdowns, pause squats, leg press and other recovery killing stuff... so here I am 6 months later with nothing to show for it :)

nice numbers, 455 clean pull is impressive for 3
 
monday bench workout

Speed bench work, w/o bands
315x2x9

tricep and lat work. dont remember exercises or weights or anything else
 
BiggT said:
Those are very impressive clean pulls, man.

How are you feeling fatigue-wise after the weekend?
Click to expand...


starting to feel a little better. went out and partied a bit. it was much needed, as I haven't gotten out and let loose for a while. its always important to just unwind every once in a while
 
tuesday workout

dind't really do much. helped a girl on the team with her squat suit. i think all that I did for the workout was some heavy leg presses, band leg curls and a couple other things. i plan on taking a weight on monday in the squat.
 
Been screwing around in the gym for the past couple weeks. Finally starting to get back on track.

Thursday Bench work out

Speed Bench w/Mini's
225x3x9

Reg. Bench (no bands)
275, 315, 335 all x 5

Some exercise I made up. Its a cross between a db extension and a press
55, 65, 75, 75 all x 8

Elbows out Ext.
50x8x3

V Bar Lat Pulls
200x8x4


Friday Deadlift Workout

Sumo Deads
315, 365, 405, 455 all x 1
495, 525, 555, 575 all x 1
***575 is a new PR

Power Shrugs
405, 455, 495, 495 all x 5

Clean Pulls
225x3x3

Curl work

as mentioned above, the 575 (which was RAW) was a new personal record. the pull was very smooth. not like the last video i posted where i hitched the 565 up. i remember looking at myself in the mirror during the lift, and thinking to myself "this is gonna fuckin go, and I'm not gonna hitch this son of a bitch!" it was a struggle, but I finally was able to pull my hips through and get it locked out.
 
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