My Raw Quest

[Dr Squat]

Where's the workout where I kicked your be-hind on the Log?

Huh, small arms (and calves)? :pfft:

The workout where I used more weight and did more reps? You still get me on age. :oops:

[Mike Zero]

Where's the workout where I kicked your be-hind on the Log?

Huh, small arms (and calves)? :pfft:

The workout where I used more weight and did more reps? You still get me on age. :oops:

Nah you did 85x8 and I did 85x7 (except the last one was push pressed, albeit all were paused). I reckon I'll have you this week whether you pause or not (but I will be).

The king of the hill can only go down, Craig.

[Dr Squat]

Where's the workout where I kicked your be-hind on the Log?

Huh, small arms (and calves)? :pfft:

The workout where I used more weight and did more reps? You still get me on age. :oops:

Nah you did 85x8 and I did 85x7 (except the last one was push pressed, albeit all were paused). I reckon I'll have you this week whether you pause or not (but I will be).

The king of the hill can only go down, Craig.

Or stay up.

"When he wants the food it's there".

I love a challenge boy. :nod:

[Mike Zero]

Huh, small arms (and calves)? :pfft:

The workout where I used more weight and did more reps? You still get me on age. :oops:

Nah you did 85x8 and I did 85x7 (except the last one was push pressed, albeit all were paused). I reckon I'll have you this week whether you pause or not (but I will be).

The king of the hill can only go down, Craig.

Or stay up.

"When he wants the food it's there".

I love a challenge boy. :nod:

Alright then, 85 for reps again this week. You can go first this time and I'll one up you. Then round 2 on 90 :grin:

[Dr Squat]

Alright then, 85 for reps again this week. You can go first this time and I'll one up you. Then round 2 on 90 :grin:

You called it. :grin:

[Mike Zero]

[steak]

Steak likes this and wants one for xmas in 2-3 years 8)

[rose]

Carrot cake power in the house at Eastside Bakery \:D/

Steak likes this and wants one for xmas in 2-3 years 8)

Yep, best give Santa lots of advance warning. He's a slow old bugger :grin:

[Dr Squat]

Vid above shows me hitting a PB on SS bar box squats- 250 plus 40 kg chains. Bodyweight about 105 so on track. Will go 260 kg plus chains next week. The plan is to do a westside max effort day for posterior chain. Vary the exercises and hit regular PBs.

[Dr Squat]

Tuesday 5 January 2010- Chest

Incline BB- 60x10x2, 100x8x2, 120x6, 140x6

Flat flies- 25x10, 40x8, 30x10x3, 25x15

Decline HS press- 40x10x2, 60x10x2, 40x15

Cable crossovers- 4 sets of 10

Good solid workout. Pleased with the volume and intensity. Incredible pump. Chest is my favourite workout.

I am satisfied that I am on the right track with chest/bench. The aim is to pack on some solid mass to my chest/shoulders/arms/back. I know that my bench goes up when I gain mass. Over the next month I will keep up the variety and keep the reps at 6 and above.

[rose]

WSB at ESB 8) Hope you can post a vid when your GM straps arrive.

[Dr Squat]

Fryup and I are moving to video logs next week Rosie. So excited. It's been a while in the making.

[Luigi]

Fryup and I are moving to video logs next week Rosie. So excited. It's been a while in the making.

this sounds good

[rose]

Yay! By my calculations, that means the 100m sprint will happen in 2012, allowing for exponential slippage and fluctuations in bakery output :pfft:

[Dr Squat]

Wednesday 6 January 2010- Upper Back

Super hot Christchurch day. Great training. Lots of pace and intensity and good volume. My back was super pumped and my lats are cramping now. Great feeling.

Close grip pulldowns- 160x10, 200x10, 240x8, 250x6 220x10 200x10

Close grip seated cable rows- 96x10, 110x10, 120x8, 130x8

Bent over rows- 60x10, 100x8, 120x6, 100x8

Chest supported row- 80x10, 120x10, 140x8, 120x10

Behind the neck pulldowns- 140x10x4

[Dr Squat]

Tuesday 12 January 2010- Chest

Hit a PB on incline bench tonight. Very pleased as I felt crap after having a tooth out Sunday and have a mouth full of stitches. Shouldn't have trained but...

I want to hit 160 for 5 on incline before the raw training session at Eastside on 14 Feb. This should give me a 210 kg bench if my bodyweight is up there.

Incline BB- 60x10x2, 80x8, 100x8, 120x6, 152.5x5

Flat DB flys- 30x10, 40x8x3

Decline HS press- 4 sets

Incline HS Press- 4 sets

Flat BB press- 60x8, 100x8, 140x8

[Dr Squat]

Wednesday 13 January 2010- Upper back

Feeling strong. Eating well and growing. Afternoon naps are helping. :oops:

Neutral grip pulldowns 160x10 200x10 240x6 260x6 280x6 300x6 (PB)

Close grip seated cable rows (KGs) 96x10 110x8 125x8 135x8x2 (PB) 125x10

Chest supported row 80x10 120x10 130x8 120x10

Behind the neck pulldowns 140x10 150x10 140x15

Shoulders tomorrow. Fry reckons he might have me on the log. I remember when I used to train with Dave Smith- everytime I thought I was getting close he used to go to another level. I will try to hold the kid at bay for a wee bit longer yet. One thing is for sure, the rivialry is pushing us both to another level and that's what I really want to achieve. :nod:

[steak]

great training Doc :clap: strong incline bro 8) You going to vid the log lifts?

[Dr Squat]

great training Doc :clap: strong incline bro 8) You going to vid the log lifts?

Yup, footage of log show down will be available.

[Dr Squat]

Thursday 14 January 2010- Shoulders

Good shoulder workout. Managed to control the pump a bit better today. Pleased with the log. Some question as to whether I managed to lockout number 10 on the top set. I was pleased considering my nimble frame danced all over the place with the first 3 reps. :pfft:

Overall my shoulder strength is good. I still feel there is some way to go if I am to take my bench to the next level. But constant gains are happening for me. I feel fuller and bigger in my delts and traps. I battle chest and lat soreness on shoulder day but that's just one of those things.

We have our new camera and Fryup is in charge. Charging the battery tonight and we will put some selective footage up on a regular basis. Sorry to Steak and others for no log footage tonight. Keep the faith.

Log press 2x40x8 60x6 70x6 90x10 80x10

DB shoulder press 25x10 30x10 40x10 50x6

Seated lateral raise 15x15x5

Dumbbell front raise 15x10x5

Rear delt fly 3x12x15

[Dr Squat]

Friday 14 January 2010- Quads and Calves

My Friday train is really an extra workout day. My aim is to get some volume into my quads while not stressing my back to any huge degree. Therefore I am likely to leg press on this day or possibly hack squat. Light front squats are also an option. My quads respond best to lots of volume. Dave Smith introduced me to 10 sets of 10 and then we did various other loads around this. I expect that my rep range will be around 10-15 reps for 10 sets.

Note that I warm up reasonably slowly with sets on 2, 4, 6, and 8 plates before starting the assault. This is a tough workout.

Leg press 400 kg x 10 reps x 10 sets

Leg extensions 4 sets x 25 reps

Standing calf raises 40x8, 80x8, 120x8, 160x8x2

Toes presses 4 sets x 25 reps

[steak]

This is a tough workout.

you dont say

with workouts like you've been doing Doc could there be an Eastside bodybuilding comp coming up

great quad session :clap:

[Dr Squat]

This is a tough workout.

you dont say

with workouts like you've been doing Doc could there be an Eastside bodybuilding comp coming up

great quad session :clap:

We don't have a lot of mirrors at Eastside. But Fry dominates them all... :pfft:

[Dr Squat]

Saturday 15 January 2010- Arms

Back in to close grip today. Hit an easy 165 kg for 5 reps with a defiant pause. This is a 5 rep PB. Over the next 3 weeks I plan to move towards 180 kg for 5 reps. I really feel like my triceps are starting to enjoy heavy weights. And this is a result of having not done anything on close grip for 6 weeks. Lots of variety is helping. I also feel like my lats and upper back are starting to develop and this is a big help.

Biceps was better today. I know that a lot of powerlifters aren't into training biceps. But for me it's all about balance.

Close grip BB bench- 60x10x2, 100x8, 120x8, 140x5, 165x5

Tricep pushdowns- 6 sets of 12-15 reps

Seated rope overhead extensions- 5 sets of 10 reps

EZ BB curls- 30x10, 40x10, 50x8, 60x6

Alternate DB curls- 15x10, 20x8, 25x8, 20x8, 15x15

Single arms cable curls- 4 sets of 10 reps

[steak]

Saturday 15 January 2010- Arms

Back in to close grip today. Hit an easy 165 kg for 5 reps with a defiant pause. This is a 5 rep PB. Over the next 3 weeks I plan to move towards 180 kg for 5 reps. I really feel like my triceps are starting to enjoy heavy weights. And this is a result of having not done anything on close grip for 6 weeks. Lots of variety is helping. I also feel like my lats and upper back are starting to develop and this is a big help.

Biceps was better today. I know that a lot of powerlifters aren't into training biceps. But for me it's all about balance.

Close grip BB bench- 60x10x2, 100x8, 120x8, 140x5, 165x5

Tricep pushdowns- 6 sets of 12-15 reps

Seated rope overhead extensions- 5 sets of 10 reps

EZ BB curls- 30x10, 40x10, 50x8, 60x6

Alternate DB curls- 15x10, 20x8, 25x8, 20x8, 15x15

Single arms cable curls- 4 sets of 10 reps

solid close grip Craig :clap: