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Old 03-04-2013, 01:54 AM   #301
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Trying to bring my Squat. So I added Squats in on my Monday bench Day. Nothing Heavy. Just some Volume and time under the Bar. Played a Volleyball Tournament again this week along with Friday has a Squat Day. Legs were still a little warn out, but not bad. Good news is my Shoulders didn't really hurt at all during Bench.

Bench - Paused
15/Bar
10/135
3/160
Core Sets
5/205
3/230
5/255
6/255 - Ram


Box Squats
15/Bar
10/135
10/185
10/185
10/225
9/225

Face Pulls
11/50
12/60
12/60
12/60

Rope Press Downs
15/60
15/100
15/100
15/100
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Old 03-04-2013, 01:12 PM   #302
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that there is some progress if no pain in the bench session keep it up
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 03-04-2013, 01:46 PM   #303
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The more squats the merrier!

Once per week squats just don't seem to cut it for most of us.
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Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
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Old 03-05-2013, 01:36 AM   #304
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Quote:
Originally Posted by RobMoriRB View Post
that there is some progress if no pain in the bench session keep it up
Thanks.. It's good news for sure,

Quote:
Originally Posted by Squatter View Post
The more squats the merrier!

Once per week squats just don't seem to cut it for most of us.
I agree, but I need to re-work my workout.. Read below


-------------------------------------------------------------------------

Today was supposed to be my Heavy +1 Deadlift day.. But I think I screwed that up with the Box squats yesterday... Legs aren't sore just warn out. I got to my 3 set and that was it. Planned on doing 435 for at least 6. Worked up to 390 for my 3 and quit... Just wasn't feeling. Also haven't been eating enough this last week or so. My weight has dropped to fast.. So increasing calories....

Deadlifts
15/BAR
10/135
5/185
5/230
3/265

Core sets
5/330
3/390

Rev Hypers
12
12
12

Bike Easy 5min
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Old 03-05-2013, 02:47 AM   #305
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Quote:
Originally Posted by Ramrod View Post
Bench - Paused
15/Bar 10/135 3/160
Core Sets
5/205 3/230 5/255 6/255 - Ram

Box Squats
15/Bar 10/135 10/185 10/185 10/225 9/225

Face Pulls
11/50 12/60 12/60 12/60

Rope Press Downs
15/60 15/100 15/100 15/100
Great session Ramrod ... strong benching ... You will love 2x Squat ... keep pushing your limits brother ...

Quote:
Originally Posted by Ramrod View Post
Deadlifts
15/BAR 10/135 5/185 5/230 3/265

Core sets
5/330 3/390

Rev Hypers
12 12 12

Bike Easy 5min
If my memory supports me, you were already lifting 350-400 for DLs ... Is it because of the gap or you are in deload mood ... ?
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Old 03-05-2013, 04:46 AM   #306
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Quote:
Originally Posted by ravimolasaria View Post
Great session Ramrod ... strong benching ... You will love 2x Squat ... keep pushing your limits brother ...


If my memory supports me, you were already lifting 350-400 for DLs ... Is it because of the gap or you are in deload mood ... ?
Ya my 1RM is 500... I did heavy Squats Friday, 4 Volleyball Games Saturday and Squats again Monday.. Then tried Deads last night. I should have done shoudlers last night then Deads tomorrow.

I need to figure out a workout program that allows squats twice a week... I'm going to look more into the WestSide program.
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Old 03-05-2013, 03:02 PM   #307
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Keep killing it RR.
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Old 03-05-2013, 08:59 PM   #308
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390 for a triple is still good stuff for an "off" day. Next week will be different I am sure.

This is a link to a thread Ltl started that is full of good stuff for the raw lifter and westside. Scroll down to post#9 for a great template for the raw lifter.

http://muscleandbrawn.com/forums/pow...-training.html
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Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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Old 03-05-2013, 10:11 PM   #309
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You'll figure it out RR. You've got the strength!
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Old 03-06-2013, 01:24 AM   #310
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Quote:
Originally Posted by BendtheBar View Post
Keep killing it RR.
Thanks

Quote:
Originally Posted by Squatter View Post
390 for a triple is still good stuff for an "off" day. Next week will be different I am sure.

This is a link to a thread Ltl started that is full of good stuff for the raw lifter and westside. Scroll down to post#9 for a great template for the raw lifter.

http://muscleandbrawn.com/forums/pow...-training.html
Thanks for the Link.. Reading it now...

Quote:
Originally Posted by EliteDreams View Post
You'll figure it out RR. You've got the strength!

I always do... A bodybuilding workout I can handle. I had a kickass system going. That was a Combined DC and FST-7 routine. But recover times and results are different for Powerlifting.
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