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Old 06-21-2012, 07:10 PM   #871
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Nice lifting, zzman.


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Old 06-21-2012, 09:03 PM   #872
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Old 06-23-2012, 02:41 PM   #873
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Old 06-23-2012, 02:58 PM   #874
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For bench I've been using Westside ideas. I do a dynamic day(tuesdays) 9-12 sets of 3 with 50-65% of my max on the bar and then I'll add bands. I'll alternate grips too. For squat and deadlift I've been alternating speed/dynamic work with heavy work. I'm currently going heavy one week and then light/speed the next week. I'll then do a max effort day(saturdays) where I'll either work up to a heavy single (max) or I'll pick a weight and do it for max # of reps (usually in 4-6 rep range). I will use the slingshot, bands, reverse bands, floor presses, and boards on my max effort days. I usually only go for 4 weeks and then I'll deload. Most of the time I will try for a new raw max on the 4th week. I'll use this method while prepping for a meet. In 5-6 weeks I'll start running a 16 week periodized program for my squat that starts with a lot of volume and then gradually tapers off with the sets as the weight increases. I will use the box (low) a lot at first and then I'll throw it in here and there as the weeks go by. For my deadlift I like to run the Coan/Phillipi except I add about 6 weeks to the program and I slow the progression down. I'll also add some deloads.
Thanks for the info. Always good to know the power behind the beast.
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Old 06-23-2012, 02:59 PM   #875
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Old 07-18-2012, 01:10 AM   #876
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I have been away for about a month on a trip(still have a few weeks of travel left) but wanted to get on and update my numbers and see how everyone is doing. Was training at Supertraining Gym in Sacramento, California with Mark bell and his crew. My current Squat is 440, Bench is 315 x 5 with a slingshot and 340 x 3 with single ply inzer rage shirt (haven't tested raw in a while), and haven't done any max effort deadlift since I last updated. I am now In Korea training on my own in a military gym so I wont be maxing again until after the first of the month.
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Old 07-18-2012, 09:55 AM   #877
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I have been away for about a month on a trip(still have a few weeks of travel left) but wanted to get on and update my numbers and see how everyone is doing. Was training at Supertraining Gym in Sacramento, California with Mark bell and his crew. My current Squat is 440, Bench is 315 x 5 with a slingshot and 340 x 3 with single ply inzer rage shirt (haven't tested raw in a while), and haven't done any max effort deadlift since I last updated. I am now In Korea training on my own in a military gym so I wont be maxing again until after the first of the month.
Sounds like a fun time with Bell and co.

I set a few bench PRs and am on a bit of a roll. Hoping to drive it to 425. That's about the big PR news for me.
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Old 07-18-2012, 08:28 PM   #878
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Sounds like a fun time with Bell and co.

I set a few bench PRs and am on a bit of a roll. Hoping to drive it to 425. That's about the big PR news for me.
Good to hear that the weights are moving for you. Would love to hear that you meet and surpass your 425 goal. I have been chasing 300 raw for a while, I'm hoping all the overload assisted work will get me there so I can keep it moving on up.
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Old 07-18-2012, 09:10 PM   #879
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Lots of PRs here lately for me, just can't remember them all.

Deadlift
550x2
600x1

Low Rack pulls
600x2
620x1
640x1
545x6
480x8

Floor press
225x25x2
315x10

Rev.band squat
495x2

Box squat
315x15



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Old 07-19-2012, 12:33 AM   #880
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Another to toss in the pot...
3 bd bench
365/5/5...set PR
275/20



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