raw power journal

stalloneIs#1toMe


Heres one im gonna do for 14 weeks see how it works out for me

Wednesdays - squat day

squats- 500lbs
Week 1: 60% of ORM for 3 sets of 8 reps
Week 2: 65% of ORM for 3 sets of 6 reps
Week 3: 70% of ORM for 3 sets of 5 reps
Week 4: 75% of ORM for 3 sets of 4 reps
Week 5: 80% of ORM for 3 sets of 3 reps
Week 6: 85% of ORM for 2 sets of 2 reps
Week 7: 90% of ORM for 1 set of 1 rep 
Barbell shrugs - 4 sets 10 reps
Leg Press - 4 sets 10, 8, 6, 6 reps
Wide stance smith squat - 3 sets 6 reps
Leg extension - 3 sets 10 reps
Leg curl - 3 sets 10 reps

thursday - bench day

bench
Week 1: 60% of ORM for 3 sets of 8 reps
Week 2: 65% of ORM for 3 sets of 6 reps
Week 3: 70% of ORM for 3 sets of 5 reps
Week 4: 75% of ORM for 3 sets of 4 reps
Week 5: 80% of ORM for 3 sets of 3 reps
Week 6: 85% of ORM for 2 sets of 2 reps
Week 7: 90% of ORM for 1 set of 1 rep 
Close-grip bench press - 4 sets 10 reps
Incline Bench Press - 4 sets 6 reps
Dips - 3 sets 10 reps
Dumbbell shoulder press - 4 sets 8 reps
Triceps Pushdown - 4 sets 8 reps

Friday - deadlift day

deadlift-500lbs
Squat - (light) 12 reps, 10 reps, 8 reps (pyramid up with weight)
Deadlift Week 1: 60% of ORM for 3 sets of 8 reps
Week 2: 65% of ORM for 3 sets of 6 reps
Week 3: 70% of ORM for 3 sets of 5 reps
Week 4: 75% of ORM for 3 sets of 4 reps
Week 5: 80% of ORM for 3 sets of 3 reps
Week 6: 85% of ORM for 2 sets of 2 reps
Week 7: 90% of ORM for 1 set of 1 rep

Saterday - bench day 2

Bench Press - 3 sets 10 reps
Incline Bench Press - 3 sets 10 reps
Barbell shoulder press - 3 sets 8 reps (Behind neck); 3 sets 8 reps (In front)
Side lateral raises - 3 sets 8 reps
Nose breakers - 4 sets 8 reps
Pushdowns - 4 sets 8 reps

i'll post the second half when i get throguh the first 7 weeks

heres where the workout came from http://www.bodybuilding.com/fun/david3.htm
now i agree with most of it except the part about eating everything you want , sorry im a little smarter than that

If you're serious about increasing those lifts, I would suggest taking a look at Elite fitness and westside... lots of good advice and training tips geared toward increasing strength.. On your squat day I would suggest adding some type of ham assitance exercises such as good mornings or SLDL..  

There is never enough time to do everything, but there is always enough time to do the most important thing

 

yeah i did the squat thing today , definatley gotta relook things more of strengh oreiented routine  , that WM to more a way than i thought

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

..

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

aug 14 , 2008 week 1 of 10

Day 1 - Bench + support
bench press - 5 x 5 - did 230 lbs (good starting point not hard not easy)

incline db - 3-4 x 8-10 75lbs

flat bench fly's or machine fly's - 3 x 8-10 80lbs machine

Close grip bench press - 3 x 6-8 185lbs

did a couple sets of weighted crunches
no cardio today

breakfast- few cups of corn with a can of tuna mixed in 1 table spoon of butter
85c 45p 15f

meal 2 (heres where i cheated) 2 sausage biscuts from mcdonalds :(
at least theres no trans fats
60c 50p 23f (rough estimate used to work there and remembered some of the nutritional value)

lunch (post workout ) had a 8ounce hamburger on whole wheat
30c 52p 17f

for my next to meals they'll be high protein somewheres in the 70 to 80 g zone

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

saturday aug 16th 2008


well first off wow im weighing in at 272 now :P

didnt do deads this week

did a cercuit style training

wide pulldowns
bent rows
and bb curls
heavy as possible for 8-10 reps took a 40-50 sec rest after going through all 3
went through this 4 sets a piece
 i did some ab work 10 sets total different movements one after the other

this took about 40 minutes to do

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

Aug 17th 2008

went in today and did shoulders traps and abdominals

4 sets of standing military presses 10 reps
4 sets of side laterals for 10 reps
4 sets of rear delt rope pulls 10 reps on these
and finished off with 4 sets of db shrugs

5 sets of abdominal work

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

HA HA ive done nothing today bitches !! Woo

aug 18th , 2008

this was totally an off day , back in tomorow cardio and squats baby

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

talk about basic.... aug 20th 2008


Monday

Squats: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week. Front squats or leg extensions: 3 sets of 8-10. Add 5-10 pounds every week for all sets. Glute/Ham raises: 3 sets of 8-10. If you can not do 8 reps, do as many full reps as you can then do partials to finish. Calves: 3-4 sets to failure. Use slow reps. Add 5 pounds per week for all sets.

Wednesday

Bench Press: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week. Flat Dumbbell Bench Press: 2 sets of 8-10. Try to increase the weight as often as possible. It is harder with dumbbells. Close Grip Bench press: 3 sets of 5. This is a core lift. Add 5-10 pounds every week. Tricep Pushdowns: 2 sets of 10. Add weight every week. When you can do the stack for every set do weighted dips.

Friday

Deadlifts: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week. Barbell Rows: 3 sets of 6-8 reps. Try to add weight every week though it wont always be possible. Strive to make personal records. Reverse hyperextensions/hyperextensions: 3 sets of 10-15 reps. These are for rehab and preventitive strengthening of the lower back (use a lighter weight for this exercise). Barbell Curls: 5 sets of 5 reps. Start with a moderate weigth and add 5 pounds every week.

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

september 07 , 2008


i know i ahvent posted nothing in a lonnnnnnnnngggg time but just got **** im doing right now that doesnt leave me much time :) haha yeah its all good ,

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits