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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Sat Sep 21, 2013 3:19 pm 
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Awesome log buddy, I'm subscribed for sure. Might even be able to steal a few things from you haha !!

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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Sat Sep 21, 2013 8:47 pm 
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Location: Münster, Germany
Mini Forklift Ⓥ wrote:
Awesome log buddy, I'm subscribed for sure. Might even be able to steal a few things from you haha !!

By all means :)
Good one to steal: sit ups in a ghr bench. Awesome work for abdominals, obliques and hips. Try it, if you have access to the machine.

I don't go as far up to keep the tension, though. I also try not to crunch because that is said to have less of a carryover to powerlifting (this is one case of "Louie says so, so I just do it").

Just did this:
GPP Upper Body
Diamond Push Up + Lying Straight Leg Raise
10 x 10 + 10 x 20 in ~ 13 minutes
Stupidest idea i ever had.


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Sun Sep 22, 2013 4:50 pm 
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Before this I felt tired and exhausted. Plus I was still sore. Turns out the saying is true: how you feel is a lie!

Max Effort Lower Body
Safety Bar Low Box Squat
warmup
3 x 105 kg (231 lbs)
3 x 117,5 kg (258 lbs)
3 x 125 kg (275 lbs) PB for this box height
3 x 135 kg (297 lbs) PB for this box height and equal PB for any height
2 x 142,5 kg (314 lbs) PB and all out
strengthshop belt on
3 x 142,5 kg (314 lbs) PB and some to spare!
Nice. Old best was 3 x 135 and 1 x 140 on a much higher box. Very satisfied. Also, I reckon the belt gives me + 10 kg at least. Used a closer stance than usual though. Just not mobile enough for sumo.


This took almost an hour, though. So I just worked up to one very intense set on the following movements.
Band Mornings
warmup
12 x 2 black bands & 1 green band & 1 blue band

Weighted GHR
warmup
dropset 8 x 25 kg (55 lbs), 3 x 20 kg (44 lbs), 5 x 10 kg (22 lbs), 10 x bw

Sit Ups in GHR bench
warmup
dropset 10 x 35 kg (77 lbs), 5 x 25 kg (55 lbs), 5 x 10 kg (22 lbs), 10 x bw

Time: something 90 minute - ish
Very happy with today's session. Looking forward to the comp in 2 weeks. Everyone keeps telling me I should squat 190 kg (419 lbs)at least. Now I slowly start to believe it possible, myself. Ultimate goal for the day would be 200 kg (441 lbs). If that happens I will expect a 250 kg (551) deadlift! :P
But you never know, let's see how it goes.

Only problem: weight is back up. At about 79 kg (174 lbs) I am 1 kilo heavier than when I ended the keto diet. I still think I will be able to go down to the 74 kg (163 lbs) class but at what cost?


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Mon Sep 23, 2013 1:23 am 
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Location: Christchurch, New Zealand.
Nice one bud, that's fired me up nicely to hit squats hard tonight! Solid stuff. I'd planned to do some box squats as well, sweet.
Hope you had a good weekend MF.

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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Mon Sep 23, 2013 1:34 pm 
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Ok - this shows how "observant" I am. I'm watching the sit up video Melton posted thinking - wow, Melton likes Fogging Molly, wow, Melton has the same Elite Fitness Systems GHR that I have, wow, Melton has the same Kirk Karwoski poster in his gym as I have in my training center, WOW, Melton looks like he could be my twin brother! Yeah. I'm an idiot sometimes....

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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Wed Sep 25, 2013 6:14 pm 
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Location: Christchurch, New Zealand.
Scott Shetler wrote:
Ok - this shows how "observant" I am. I'm watching the sit up video Melton posted thinking - wow, Melton likes Fogging Molly, wow, Melton has the same Elite Fitness Systems GHR that I have, wow, Melton has the same Kirk Karwoski poster in his gym as I have in my training center, WOW, Melton looks like he could be my twin brother! Yeah. I'm an idiot sometimes....

... so you two train at the same gym but don't know each other, is that right ?!

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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Thu Sep 26, 2013 6:19 am 
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MF - no! Melon is in Germany (I think) I am in the US in Atlanta, GA. The video of the sit-up on the GHR bench is me, he linked it from my youtube page (I think). I'm looking at it thinking - WOW, this Melon guy's gym looks just like my training center, hell, he looks a lot like me! Then the realization hit me, it's my video. I'm not always on time for the party, but at least I usually show up! Haha!

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“Every human being is the author of his own health or disease.” -Buddha
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http://www.scottshetler.com
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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Sun Sep 29, 2013 2:40 pm 
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Posts: 168
Location: Münster, Germany
To keep it short: just lol :lol:
I had quite the training week. Crazy frequency and volume. Today I found out that it really paid off well. But see for yourselves:

To get the ball rolling, some dynamic benching in Dortmund on monday:
Training in Dortmund:

Dynamic Effort Upper Body

tricep warmup, then:
Speed Bench + chains
warmup
9 x 3 x 60 kg (132 lbs)
Went okay.


JM Press
warmup
5 x 70 kg (154 lbs) PB

Decline DB Tricep Rollback
3 x 8 x 20 kg (44 lbs) PB
Very short breaks.

Chest Supported Row
warmup
8 x 65 kg (143 lbs( PB
3 x 10 x 40 kg (88 lbs)

Seated DB Power Clean
3 x 10 x 14 kg (31 lbs)
Last set was a stupid idea. Hurt my shoulder a bit.

Chain Lateral Raise + Chain Front Raise + Chain Rear Delts
8 or 10 x 1 chain per side + 5 x 1 chain per side + 15 x 1 chain per side
One single triset.

Time: 60 minutes
Could have hit the shoulders better but decimated them triceps to make up for it.


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Sun Sep 29, 2013 2:44 pm 
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 168
Location: Münster, Germany
GPP & Weightlifting
Power Snatch
a few triples, heaviest was 60 kg (132 lbs)

Jerk from Blocks
a few sets at 80 kg (176 lbs). some power, some split

Close Grip Overhead Press
3 x 10 x 50 kg (110 lbs)
Suicide grip.

Close Grip Cable Row
up to 3 x 10 x 70 kg (154 lbs)

Close Grip Lat Pulldown
3 x 10 x 70 kg (154 lbs)

Back Attack
up to 2 x 10 x 80 kg (176 lbs)
Buuurrrrrrrrn!


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Sun Sep 29, 2013 2:50 pm 
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 168
Location: Münster, Germany
Wednesday:
Max Effort Upper Body
Tricep warmup, then:
Bench + chains
warmup
3 x 90 kg (198 lbs)
3 x 95 kg (209 lbs)
3 x 100 kg (220 lbs) PB
Unexpected. Used elbow sleeves (got some inflamation going on).


JM Press
5 x 60 kg (132 lbs)
5 x 70 kg (154 lbs)
5 x 75 kg (165 lbs) PB
Not hitting the triceps as well as last time.


Decline DB Tricep Rollback
10 x 10 kg (22 lbs)
10 x 20 kg (44 lbs)
6 x 20 kg (44 lbs)
Left tricep hurt A LOT, so switched to another movement.

Cable Tricep Extension
up to 10 x "20 plates"

Chest Supported Row
warmup
dropset 8 x 70 kg (154 lbs) PB, 5 x 60 kg (132 lbs), 8 x 40 kg (88 lbs), 10 x 20 kg (44 lbs)

Seated Chain Lateral Raise + Seated Chain Front Raise + Bent Over Chain Rear Delt Raise
3 x 8 x 1 chain + 3 x 8 x 1 chain + 3 x 10 x 1 chain

Seated DB Power Clean
dropset 10 x 14 kg (31 lbs), 3 x 10 kg (22 lbs), 8 x 4 kg (9 lbs)



GPP
Back Attack + Ab Wheel (on toes)
3 x 10 x 80 kg (176 lbs) + 5 x 5
Had the bar in front of my forehead, so not as brutal as really doing them on your toes with your arms straight. Still awful = awesome.

Wide Parallel Grip Lat Pulldown + Cable Tricep Extension

warmup
3 x 10 x 80 kg (176 lbs) + 2 x 15 x 30 kg (66 lbs)

Bench Press

9 x 80 kg (176 lbs)
Was challenged by someone, so I had to do it.

Weighted Plank

up to ? x 60 kg (132 lbs)
Had someone put the plates on my back. He didn't really get the idea of holding 3 plates for 30 sec and put them on there one by one really taking his time...

Close Parallel Grip Cable Row
3 x 10 x 80 kg (176 lbs)


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Sun Sep 29, 2013 2:53 pm 
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 168
Location: Münster, Germany
Thursday:
Dynamic Effort Lower Body
Safety Bar Sumo Box Squat + red bands

warmup
9 x 2 x 75 kg (165 lbs)


Conventional Speed Pull + red band
warmup
6 x 1 x 110 kg (242 lbs)


Total exhaustion. Training this hard this often took its toll. So I continued half a day later with:

Bent Leg Good Morning
10 x 20 kg (44 lbs)
10 x 30 kg (66 lbs)
10 x 40 kg (88 lbs)
10 x 60 kg (132 lbs)
5 x 10 x 80 kg (176 lbs)
Short breaks.

Band Leg Curl
warmup
5 x 10 x green band
10 breaths between sets. Rather focused on feeling the muscle than just resistance and volume.

Side Plank
1 minute x bw
50 sec x 10 kg (22 lbs)
Reached muscle failure lol


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Sun Sep 29, 2013 2:54 pm 
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 168
Location: Münster, Germany
GPP
Band Tricep Extension + Band Pull Apart

? x red band + ? x red band
3 or 5 x 20 x blue band + 3 or 5 x 20 x blue band

Band Leg Curl
warmup
5 x 20 x blue band
Short breaks and very strict.

Side Plank
1 minute x bw per side
100 sec x bw per side


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Sun Sep 29, 2013 2:56 pm 
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 168
Location: Münster, Germany
Friday:
GPP
Close Parallel Grip Horizontal Cable Row
warmup
5 x 10 x 60 kg (132 lbs)
10 breaths between sets.

Hanging Leg Raise (Dip Station)
5 x 20

Back Attack
warmup
5 x 10 x 80 kg (176 lbs)
Short breaks.

Russian Leg Curl

2 x 8
INTENSE! Couldn't do a single one without the use of my arms. Still sore from these today.


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Sun Sep 29, 2013 2:57 pm 
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 168
Location: Münster, Germany
Saturday:
Dynamic Effort Upper Body
warmup
Speed Bench + chains
warmup
9 x 3 x 60 kg (132 lbs)
Feeling good. A bit better than last time, I believe.


DB Bench
2 x 15 x 20 kg (44 lbs)
= warmup

Decline DB Tricep Rollback
3 x 10 x 20 kg (44 lbs)
Hard but a little bit better than last time I finished these.

Parallel Grip DB Bench
15 (?) x 20 kg (44 lbs), 10 x 10 kg (22 lbs)
As a dropset after the rollbacks.

Chest Supported Row
warmup
dropset 5 x 80 kg (176 lbs) PB, 5 x 60 kg (132 lbs), 6 x 40 kg (88 lbs), 10 x 20 kg (44 lbs)
+ some posing :P


Seated Chain Laterals + Seated Chain Front Raise + Chain Rear Delts
2 x 10 x 1 chain per side + 2 x 10 x 1 chain per side + 2 x 15 x 1 chain per side

Seated DB Power Clean
dropset 10 x 14 kg (31 lbs), 8 x 10 kg (22 lbs), 8 x 6 kg (13 lbs)

Time: 50 minutes or less


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Sun Sep 29, 2013 2:58 pm 
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 168
Location: Münster, Germany
Regenerative GPP
Band Tricep Extensions
5 (or 6?) x 50 x red band

Barbell Shrug
5, 10, 15, 20, 25, 30, 35 x 60 kg (132 lbs)

Crunch
50


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