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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Fri Jan 17, 2014 12:38 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 137
Location: Münster, Germany
Max Effort Upper Body
Illegal Grip Bench
warmup
4 x 110 kg (242 lbs) PB
3 x 10 x 80 kg (176 lbs) (even wider grip & short breaks)
Good :)


Narrow Grip Pull Up
5 x bw
5 x 32,5 kg (72 lbs) + dropset 10 x bw
3 x 10 x bw
Or something like that.


Band Tricep Extension
warmup
6 x 15 x green band
+ dropset 20 x blue band

+ shoulder work + guns + grip work
shoulders like boulders and curls for them gurlz :mrgreen:

Time: around 2 hours ^^
Happens, if you train with training partners, who follow a different system.

Oh right, there are some new pictures, too.
Image
Image
Image


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Fri Jan 17, 2014 12:39 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 137
Location: Münster, Germany
GPP Upper Body
Weighted Barbell Push Up
10 x bw
10 x 10 kg (22 lbs)
5 x 10 x 20 kg (45 lbs)
Put plates in a backpack ^^

Wide Grip Pull Up
33 in 5 minutes
They are harder with this wide grip. But also harder on your joints.

Music:


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Fri Jan 17, 2014 12:56 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 137
Location: Münster, Germany
Lastly, here is my plan of attack for the future.
The goal is to put 10/5/10 kg (22/11/22 lbs) on my squat/bench/deadlift on every three lift max out occasion.
That'll be a self hosted meet in february, state championships in april, insanity meet Berlin in july or so (also hosted by me and friends), RAW nationals in september and finally Bembel Man 10 (I think it is no. 10... doesn't matter) in december.

This way I can actually keep track of my progress and stay motivated the entire year.


Also these should put me in a nice position to
1) lift an IPF junior world record total and deadlift of 700 kg (1544 lbs) and 290 kg (639 lbs) in june 2015
2) break the all-time drug tested squat with wraps record @ 277,5 kg (612 lbs) and maybe get the all-time drug tested total with wraps along with it @ 762,5 kg (1681 lbs) in late 2015

and to some time after that get the drug tested squat and total without wraps as well as the not tested total without wraps.
Am I crazy to really believe in this? For sure, but I also feel like I can see clearly, at last. I have been picking up speed more and more since I started using Westside methods. This last year was almost the most successful year of training since I started back in 2008.
Add the fact that this year, I actually know what my weaknesses are instead of just blindly pounding random muscles like last year and the fact that I can still gain up to 9 kg (20 lbs) of bodyweight and kinda make the cut to the 181 lbs weight class and you just have to get extraordinary results. I expect nothing short of greatness as I will not rest before I get what I want.

Changed the log title accordingly.


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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Sat Jan 18, 2014 9:25 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 137
Location: Münster, Germany
Yesterday's training:
Dynamic Effort Lower Body
Straight Weight Ultra Wide Sumo Box Squat
warmup
2 x 90 kg (198 lbs)
8 x 2 x 80 kg (176 lbs)
Done in 7-8 minutes. What I learnt: toes out means better mobility in the hole and forcing knees out and ass back as hard as I possibly can will make the lifts easier.

Straight Weight Sumo Speed Pull
warmup
6 x 1 x 170 kg (375 lbs)
A bit heavy, so I didn't do more sets.

Stiff Leg Deadlift
3 x 5 x 170 kg (375 lbs)
Back gave out before the sets were over. Beyond failure.

Weighted GHR
warmup
3 x 5 x 20 kg (44 lbs)
Better than last time. No long breaks.

Side Bend with Plates Over Head
3 x 12 per side x 5 kg (11 lbs) per hand
Ballistically, to make it harder.

Time: 90 minute-ish, I think
Woulda thought I had done more than that. I still feel utterly destroyed. I didn't really move after that session yesterday, I was just a pile of tired flesh :mrgreen:
May upload videos later, when I really wake up.


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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Sat Jan 18, 2014 10:33 pm 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 137
Location: Münster, Germany
Training atm really is one of a kind. This is taxing! Some smaller thigh muscles felt a little endangered today, so I didn't do the 3 x 10 GHRs with extra weight (though for yesterday I used a 5 kg plate). Also, today's GPP didn't include hamstring work, just to be sure.

Adductors with Bands

warmup
3 x 12 x 2 blue bands & 3 red bands
+ dropsets:
12 x 2 blue bands & 2 red bands
12 x 2 blue bands & red band
12 x 2 blue bands
12 x blue band

Hips with Doubled Band
3 x 10 x blue band

+ yesterday's vids:


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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Sun Jan 19, 2014 5:00 pm 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 137
Location: Münster, Germany
Slept in, so training was later than planned and just 2 hours after waking up.
Anyway:

Dynamic Effort Upper Body
Straight Weight Speed Bench
warmup
9 x 3 x 70 kg (154 lbs)
In roughly 5 minutes. This was hard! Did 1 set per 30 sec most of the time but had to take some longer breaks twice or I would have had failed reps! Short breaks really make this way harder.


DB Bench + band behind back
warmup
2 x 10 x 27,5 kg (61 lbs) + blue band
4 x 27,5 kg (61 lbs) + blue band & dropset 4 x 27,5 kg (61 lbs)
Pretty much to failure. Rather short rest periods, again.

Band Tricep Extension
3 x 15 x green band
20 sec between sets or so.

Narrow Grip Pull Up
20 + 4 + 4 + stretch
Just one DC set.

DB Lateral Raise (slightly bent over)
3 x 10 x 12,5 kg (28 lbs)
Again, short rest. Started hitting the traps in the end, so I figured the shoulders may have had enough.

Seated Plate Power Clean
2 x 10 x 5 kg (11 lbs)
10 x 2,5 kg (6 lbs)
In a very controlled manner, really focussing on the traps and the movement. Short breaks here, as well. These would be just like seated DB power cleans.

Lying External DB Rotation
2 x 30 x 5 kg (11 lbs)
Just for shoulder health. And pain tolerance, lol.

Time: a bit more than 1 hour
After the DB presses, I was spent. Had planned to do some overhead DB pressing and heavy BB rows but I knew it just wasn't gonna happen. So just fought through and tried to get some good work despite the fatigue. Doesn't look like much but I am as deadened and numb as always :mrgreen:
Time to stuff my face with some food ;)

And part of today's soundtrack. Does anyone here know the Djent-microgenre?


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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Wed Jan 22, 2014 7:51 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 137
Location: Münster, Germany
Max Effort Lower Body
Sumo Deadlift with 2 chains
warmup
1 x 220 kg (485 lbs) PB all out grinder
fail @ 240 kg (529 lbs) without chains
fail @ 240 kg (529 lbs) without chains with belt

Leg Press
Ascending set: 6 x 40 kg (88 lbs), 6 x 80 kg (176 lbs), 6 x 120 kg (265 lbs), 6 x 160 kg (353 lbs), 6 x 200 kg (441 lbs), 10 x 240 kg (529 lbs)
5-10 min break
Dropset: 16 x 200 kg (441 lbs), 5 x 160 kg (353 lbs), 8 x 120 kg (265 lbs), 8 x 80 kg (176 lbs)
What kind of idiot came up with this moronic idea?

Horizontal Row Machine
warmup
3 x 6 x 80 kg (176 lbs)
+ dropset 8 x 50 kg (110 lbs) + 8 x 30 kg (66 lbs)

+ random pump stuff with 10 minute time limit


Session of death.


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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Wed Jan 22, 2014 10:30 am 
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Joined: Thu May 05, 2011 6:15 am
Posts: 1411
Location: Isle of Wight, England
A badass avatar to go with badass training ;)
Awesome on the deadlift PB dude!

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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Thu Jan 23, 2014 3:52 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3666
Location: Christchurch, New Zealand.
Hahaha, I'm familiar with those grinder type PB's. Good work anyway!

Liking your new PB, mean as!

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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Thu Jan 23, 2014 9:02 pm 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 137
Location: Münster, Germany
Thanks, guys! :)
Not getting 240 did upset me, especially because I just found out I gained 3 kg (6.6 lbs) in 4 Weeks! So not being stronger with that sucks, naturally. But I think I may just have been drained from the work with chains.


Anyway:
Future Method Bench
warmup
3 x 120 kg (265 lbs)
3 x 130 kg (287 lbs) PB
1 x 135 kg (298 lbs) PB
All reps I did feel solid and like there was some more in the tank but I failed the 2nd rep @ 135, which felt like I just avoided a pec tear.

No assistance work today.


Last edited by Mellon on Sat Jan 25, 2014 1:04 am, edited 1 time in total.

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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Thu Jan 23, 2014 11:04 pm 
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 137
Location: Münster, Germany


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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Fri Jan 24, 2014 4:26 am 
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Joined: Sun Dec 29, 2013 5:36 pm
Posts: 36
Location: Sacramento, CA
Awesome strength dude, how many kilos do you think your hair adds to your total? Haha jk. Looks like Westsiiiiiiide is working well for you!

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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Wed Jan 29, 2014 8:52 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 137
Location: Münster, Germany
VSP wrote:
Awesome strength dude, how many kilos do you think your hair adds to your total? Haha jk. Looks like Westsiiiiiiide is working well for you!

Westside is da best 8)


Dunno about GPP but here are the two last major sessions of last week, at least:

DE Upper Body
Straight Weight Speed Bench
warmup
9 x 3 x 70 kg (154 lbs)
3 x 80 kg (176 lbs)
3 x 90 kg (198 lbs)
Very short breaks.

DB Bench
warmup
8 x 45 kg (99 lbs) PB
DC set 15 + 5 + 0 x 37,5 kg (83 lbs)

Chest Supported Row + DB Tate Press/Cable Tricep Extension
warmup
8 x 80 kg (176 lbs) + 10 x 18 kg (40 lbs)
4 x 8 x 60 kg (132 lbs) + 2 x 10 x 18 kg (40 lbs)/2 x 10 x 20 plates
+ dropset 8 x 40 kg (88 lbs), 8 x 20 kg (44 lbs) + 8 x 15 plates, 8 x 10 plates, 10 x 5 plates
And some extra stuff thereafter to keep the pump until my training partner was done with his stuff.

Standing Calf Raise Machine
warmup
12 x 60 kg (132 lbs) DC set
Hard. Dunno how many minutes that took. DC calf training is awful :D



Dynamic Effort Lower Body
Straight Weight Ultra Wide Sumo Box Squat
warmup
6 x 2 x 85 kg (187 lbs) in ca. 3:30 min
More weight and less time between sets but also less sets.


Straight Weight Sumo Speed Pull
warmup
6 x 1 x 170 kg (375 lbs)
Okay, srsly, this is just too heavy for DE. Got a chance to test the belt again during the last 3 sets, though. Figured out how to make it work again. Hoping to finally get a 240 kg (529 lbs) pull in february using that knowledge.


Stiff Leg Deadlift
2 x 5 x 170 kg (375 lbs)
1 x 170 kg (375 lbs)
More or less stiff leg. 80 sec between the first two sets (even wanted to just have 45 sec there but straps took some time to wrap :D ). After that my back was dead.


Double Overhand Barbell Hold
warmup
10 sec x 170 kg (375 lbs)
4 pick ups x 170 kg (375 lbs)
3 x 15 sec x 120 kg (265 lbs)
Not really in the mood for hamstrings and abs right away, so did that later in the day and finished with some extra sets (those @ 120 kg).


Time: 59 minutes


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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Thu Jan 30, 2014 3:27 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 137
Location: Münster, Germany
Max Effort Lower Body
Box Squat with belt
warmup
160 kg with wraps fail
3 x 160 kg
a) I had to wrap my own knees again, which took 10 minutes to get right and wasn't really a bang up job.
b) I used correct and safe technique on the first set but my hamstrings and inner thighs are too weak for that. Used ugly as fuck technique after that, which worked for getting the weight up but hurt like hell.

Low Good Morning
warmup
3 x 10 x 100 kg
No 5 sets this time, been training for almost an hour already.

Weighted Glute Ham Raise
warmup
5 x 25 kg
Instead of 5 x 5 x 20 kg for time reasons.

Weighted Torture Twist
warmup
3 x 2 x 10 sec per side (3 x 40 sec) x 20 kg

Hips with doubled Band
5 x 10 x blue band
Wider stance than last time.

Adductors with Bands
warmup
2 x 5 x green band + 2 blue bands + 3 red bands
2 x 8 x green band + 2 blue bands + 2 red bands
+ band assisted stretching

Time: 1,5 to 2 hours
Squats took way too much time. Rest of the session was okay, looks like I got a bit stronger, at least.
Wondering, if I should do the accessory work differently. My back really isn't my weakness anymore, so maybe I should just train it once a week, giving me the chance to focus more on my actual weaknesses (inner thighs and hamstrings).


Some music. Brutal enough for training but relaxed enough for chilling after training, too:


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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Thu Jan 30, 2014 5:58 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 137
Location: Münster, Germany
Max Effort Upper Body
Illegal Grip Bench
warmup
6 x 100 kg (220 lbs)
5 x 110 kg (242 lbs) PB
3 x 10 x 80 kg (176 lbs)
Took a bit longer. Had something very important to do between sets, which set me back a little. Anyway, +1 rep compared to two weeks ago, I guess +5 kg per month could be possible at the moment. The downsets were done with a training partner without any breaks in between the two of us. Just too bad I am only good at reps in the bench and not so good at maxing out. For a normal person, this would almost translate to a 1RM of 130 kg (287 lbs) :shock:

Seated BB Shoulder Press
2 x 10 x 40 kg (88 lbs)
8 x 40 kg (88 lbs) + 4-6 partials
Same thing as before, virtually no breaks. Interesting, pre exhaustion can really be a bitch. Usually, this weight feels like nothing. Front delts pumped to the max.

Parallel Grip Chin Up
3 x 10
Again, without real breaks.

Time: 53 minutes
Good training, I suppose. Just weird to use these light weights and low volume with them. It may be just as useful as heavy training with longer breaks but it definitely messes with your head (and ego) a little.

Other than that: Yeah, motherfucker!


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