My Raw Quest

[Dr Squat]

Saturday 26 September 2009- Biceps and Triceps

Close grip bench press 60x10x2, 100x8x2, 140x6, 170x4, 140x10

Big PB on close grip 170x4. I was aiming for 5. My close grip keeps going up and I am now confident of hitting my 200kg bench raw very soon. I was also pleased with the back off set of 140x10. I even paused for several seconds on the last rep!

Incline tricep extension 30x10x2, 40x10, 50x8x2, 60x10x2, 50x15x2

A new exercise so the weights were a bit all over the place. Pleased with the stretch and pump here.

Tricep pushdown 6 sets. Last set was 140x10.

Standing tricep extension with the rope. 5 sets of 15 to finish triceps.

Standing alternate DB curls 15x8, 20x8x4

Barbell curls 30x10, 40x10x2, 50x8x2, 60x6x2

Pleased with the 60x6.

Cable curls 4x10

Standing close grip curls 30x15x2

Great pump to finish.

Arms is a long day. Pleased to finish and very pleased with the close grip.

[Best Bench]

Close grip bench was awesome to watch. I enjoyed the 10 at 140kg as well, the bar hardly sunk on the last rep, and no "feathering"! You definitely earnt that happy meal bro.

Big dude, all the way big dude!! :clap:

[Dr Squat]

Close grip bench was awesome to watch. I enjoyed the 10 at 140kg as well, the bar hardly sunk on the last rep, and no "feathering"! You definitely earnt that happy meal bro.

Big dude, all the way big dude!! :clap:

2 big macs and 10 nuggets. I passed on the fries. Make up for this later on no doubt when we watch the league.

Big Mike Fry tells me he only has 1 cheat meal a week! Now that's impressive. Saturday has always been a pretty high calorie day for me.

My 170kg close grip was a bit over shadowed by your efforts at Eastside this morning. The NZ record in the 82.5kg class is about to be updated me thinks...

[Dr Squat]

At moment I think I Deadlift better Raw than with a suit, and since I have been doing a lot without a belt that evens hinders me when I put it on sometimes????? Go Figure.

In my limited experience with the suit, I think that they can hinder your deadlift because you may struggle to get to a comfortable starting position. Likewise with the belt, if it doesn't allow you to get comfortable then it may make the starting position awkward. Besides being out at the start, the mind tends to think more about the gear and less about the lift and technique.

[Dr Squat]

Monday 28 September 2009- Posterior Chain

Giant Camber Bar 15" Box Squats 2x60x8 100x6 2x140x5 2x160x5 180x5 I hadn't done these for a long time. Other than the bar rocking me a bit at the bottom they went well. Progressively work up in weight over the next few weeks.

Chain Suspended Good mornings 60x5 2x100x5 120x5

A continuation from next week. I can already feel my lower back getting thicker and stronger.

Deadlifts 2x60x5 110x5 160x5 2x200x5

The first time I had deadlifted in month. I didn't have much form but this will come back. 200 was relatively easy but my lungs were still burning. Tough doing them after box squats and good mornings but that's part of the big plan.

Finished with:

Lying leg curl 6 sets

Standing abs 5 sets

A good training session. The intensity picked up and my lower back was very pumped.

[Dr Squat]

Tuesday 29 September 2009- Chest

Still suffering from my head cold. Felt flat all day and have got a head full of stuff that I can't shift. Was going to take the night off but the call of the metal was too loud.

Incline db press 25x10 35x10 5x50x10

Pleased to get out 5 sets on my top weight with 10 reps.

Flat bench press 60x10 100x8 120x8 140x10

Pleased also to get 10 reps with 140kg after doing hard and heavy dumbells first.

Chest dips 4xBWx12-15

Chest press 30x12 4x60x10

Cable crossovers 5 sets & dropset to finish

Overall a good train. Chest felt full and pumped. Strength levels not too bad. I will head back to incline barbell next week as my core movement.

[steak]

pity the above convo isnt in a thread, very very interesting discussion! aswell as the heavy ass weights..

Reckon! Just reading and absorbing some of the info has helped my training...keep it coming :clap:

[Dr Squat]

pity the above convo isnt in a thread, very very interesting discussion! aswell as the heavy ass weights..

Reckon! Just reading and absorbing some of the info has helped my training...keep it coming :clap:

Thanks guys. I used to read this forum and cringe with all the negative crap. Seems that things have moved on and generally it's positive and people want to help each other. I think that's what it is all about. :nod:

[Mike Zero]

I think that's what it is all about. :nod:

Yep, people helping each other and dive bomb push ups :nod:

[Laver]

pity the above convo isnt in a thread, very very interesting discussion! aswell as the heavy ass weights..

Reckon! Just reading and absorbing some of the info has helped my training...keep it coming :clap:

Thanks guys. I used to read this forum and cringe with all the negative crap. Seems that things have moved on and generally it's positive and people want to help each other. I think that's what it is all about. :nod:

A few of our undesirables have moved on, it's made a great difference all round. Big change to how it was 6 months ago.

[Dr Squat]

Wednesday 30 September 2009- Back

Bit off colour still so backed off. Wasn't too bad considering.

Neutral grip pulldowns 100x10 160x10 2x200x10 2x240x8 260x6x2

Seated cable row 110x10 120x10 130x8x2

Barbell rows 100x10 140x5 120x8x2

Wide grip behind neck pulldowns 120x10x3

Training when you are not 100% is never easy. Sometimes it is better to have the night off. Nevertheless I was okay when I trained. Just not great after the event. :cry:

Thursday 1 October 2009

We were going to train quads but decided to wait another day. Listening to the body ! Tough week... :nod:

[Old Bull]

In my limited experience with the suit, I think that they can hinder your deadlift because you may struggle to get to a comfortable starting position.

I agree and there are some who have to pull themselves down, to me that I would be right out of position.

Likewise with the belt, if it doesn't allow you to get comfortable then it may make the starting position awkward.

Started using my belt a bit earlier in my cycles just to get back into the groove.

Besides being out at the start, the mind tends to think more about the gear and less about the lift and technique.

That is true :clap:

[Dr Squat]

In my limited experience with the suit, I think that they can hinder your deadlift because you may struggle to get to a comfortable starting position.

I agree and there are some who have to pull themselves down, to me that I would be right out of position.

Likewise with the belt, if it doesn't allow you to get comfortable then it may make the starting position awkward.

Started using my belt a bit earlier in my cycles just to get back into the groove.

Besides being out at the start, the mind tends to think more about the gear and less about the lift and technique.

That is true :clap:

OB, we were talking the other day about the deadlift and the rise of the young guys at Eastside and their fearless assault on 300 kg. The two biggest things I see are passion and desire. And of course no fear. It made me think that I had made the mistake over the past few years of over thinking the deadlift (and probably the other lifts). These guys bend down and pull with all their strength. No fancy tight setup or pre lift routine. I think there could be something it that.

[Old Bull]

OB, we were talking the other day about the deadlift and the rise of the young guys at Eastside and their fearless assault on 300 kg. The two biggest things I see are passion and desire. And of course no fear. It made me think that I had made the mistake over the past few years of over thinking the deadlift (and probably the other lifts). These guys bend down and pull with all their strength. No fancy tight setup or pre lift routine. I think there could be something it that.

See the same thing here our Sub Juniors and Juniors just ripping it up, could be right, just brute strength and no fear.

[Dr Squat]

Saturday 3 October 2009- Arms

Emphasis was on a bit more volume today with triceps especially.

Close grip bench press 60x10x2, 100x10x2, 120x8x2, 160x6, 140x6, 120x8x2, 100x10x2

Pleased with 160x6 when the preceeding volume is taken into consideration.

Incline EZ bar extensions 30x10x2, 50x10x2, 60x10x2, 50x15, 40x20, 30x25

Lots of good volume and very pumped by this stage.

Tricep pushdowns 5 sets x10 reps

Not a lot left and this finished them.

Standing alternate DB curls 12.5x8, 20x8x2, 25x8x2, 20x10

Standing BB curls 30x10x2, 50x8x2

Standing cable curls 4 sets

Close grip BB curls 4x30x15

Cheat day today. Mike Fry and I headed off to BK. Then we went in opposite directions as he muttered something about shaving his legs? :pfft:

[Luigi]

huge closegrip mate ! :clap:

[Dr Squat]

huge closegrip mate ! :clap:

Thanks bro. It's getting up there but you have to keep it in perspective. Justin Rhys benches 220 for lots of reps and other pros like Ronnie etc throw around massive poundages. Stan Efferding (pro bodybuilder and raw powerlifter) benches 270 kg raw with a pause. I don't know what they close grip but it will be a lot more than 160x6 or 170 x4!!

So there are a few of us floating around this forum who think we might be strong but we aren't really. Still, like you mate my goal is to keep getting stronger (and bigger). It just helps to have a bit of a reality check at times.

[Best Bench]

So there are a few of us floating around this forum who think we might be strong but we aren't really. Still, like you mate my goal is to keep getting stronger (and bigger). It just helps to have a bit of a reality check at times.

Nice work at talking yourself down, those are big numbers in anyones book!!

The rhinoceros beetle can carry objects weighing 850 times its weight....its like a person weighing 70kgs lifting a 22 tonne object.

[thatwaslight]

when comparing yourself to the likes of stan efferding maybe! massive numbers! :shock:

[Dr Squat]

Monday 5 October 2009- Lower back and hamstrings

Giant Camber Bar 15" Box Squats 2x60x5 100x5 140x5 180x5 200x5 220x5

Pleased with this. It felt comfortable and I want to work towards 250-260 kg for 5 reps by the end of 2009.

Chain Suspended Good mornings 60x5 100x5 120x5 140x5

PB on this. I was battling for air a bit after the squats.

Deadlifts 60x5 100x5 140x5 180x5 2x220x5

I doubt I have ever done this weight without a belt for 5 reps. And tonight it was after doing a lot of work prior to deadlifting.

Lying leg curl 6 sets of 6-8 reps

Standing abs 4 sets of 10 reps

Training is going really well. We are so lucky at Eastside to have some really good people. My regular partner Mike Fry is a freak and we push each other along. Things have gone up a few levels over the past few weeks. Tonight we were joined by Ben Wood. Ben is a newbie member from the UK. Great talent and deadlifts 300kg+ at 90 kg bodyweight. How can you not make great gains when you are surrounded by such ambitious young talent?!

[Luigi]

i still cant believe ben is only 90 kg !! i weigh more than him and hes twice as big ! guys insanely strong too :nod:

great work on the deads didnt realise you wernt wearing a belt, good effort.

[Dr Squat]

great work on the deads didnt realise you wernt wearing a belt, good effort.

Thanks bro. I am going to try and hang in there with Fryup over the next few weeks and see where I end up. I haven't been so excited about deadlifting in ages.

[steak]

This is a great log :clap: Inspirational stuff with some big numbers going on 8)

[Dr Squat]

Tuesday 6 October 2009- Chest

Trained with Ben tonight. We pushed the pace and the volume along.

Incline BB Press- 60x10x2, 100x8x2, 120x6, 140x5, 120x8x2, 100x10, 80x10

The plan was to hit ten sets as we did. Pleased with 140kg for 5 reps for the first week back on this. Lots more to come as we progress.

Flat DB bench- 30x10, 50x8x2, 45x10x2

Very pumped so pleased to get these numbers.

Flat DB Flys- 32.5x10x4

Incline machine press- 4 sets to finish.

Overall pretty good. I would still like to go up a level with chest. The intensity did drop a bit after the incline onslaught. The challenge is to keep the tempo up for the rest of the workout.

[Dr Squat]

This is a great log :clap: Inspirational stuff with some big numbers going on 8)

Thanks Steak, I appreciate it. I am actually enjoying documenting it. I have never been huge on training logs but I always remember what I did a year or more ago.

Training is going really well. 18 months or so back I was struggling with what I wanted to do. Lucky for me DS took me under his wing and taught me a few things about how to train. Top bodybuilders are at another level with intensity and strength. So, I am on that road with a long way to travel. But it is fun and that's surely what it's all about. Enough rambling from me. :nod: