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Old 07-06-2012, 08:04 PM   #11
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Marginal strength? Man those are some solid numbers! Good luck with the weight loss. I play that game about 2 times a year. Dump some weight, then realize I like eating haha!

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Old 07-10-2012, 01:06 PM   #12
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So in typical fashion, I come back too fast after a lay off and I end up screwing my back up. Now I have a burning, piercing pain above my left hip traveling down through my glute into my quad. Good to know at least my nerves aren't broken. I have 3 bulging discs in my back so I shouldn't be suprised, but after a strong training minimalist training cycle during my semester, I thought I'd be ready for some more volume and heaviness after a good break.

Did my upper back accessory b.s.

Rev Flye: 3x25x140

Pulldown to Schnoze: 3x20x170

Face Pull: 3x25x120

Then I did the butt blaster thing to see if it would help stretch out my ouchie, it helped a little.

BW: 300

This is a note for myself to be used a reminder of what worked and kept me getting stronger and feeling good...

Minimalist strength Cycle:

Day 1:
- Bench Press warm up to heavy triple (like 85%-90% of 1RM), then take off 50lbs and rep out using wide grip 15+ reps
Repeat same weight next week for 3+ reps and rep out again (I consider this a mastery day where you know you "got it") - then bump up 10lbs every 2 weeks

- Clean and Strict Press: warmup, then 3x5 with something you can just get 5 reps with. For me, I worked to 225 for 3x5 - and yes, I know that blows.

- Para-Grip Pull - didn't count sets just get to 20 reps (if you read this and say hey, im 175lbs and I can do 30 reps easy, this guys a fattie - good for you, hang 50lbs from your balls and start doing them from a dead hang. I was 310-315, getting to 20 reps was a bitch.)

I didn't do much else on these days, maybe one or two high rep set of hammer or reverse curls but that was it.

Day 2:

I alternated Squatting and Deadlifting weekly - warmed up in a typical fashion, then used a 5-4-3-2-2 scheme, using 50lbs jumps I.E - DL 405x5, 455x4, 505x3, 555x2, 605x2

- Wide Stance Pause Squat: Again used a warmup, then 3x5. I didn't necessarily go very heavy on there mainly because when I hit bottom I wanted to "feel" my hamstrings stretch and then fire. I only went into the 400's a few times over a course of 3 months.

- Barbell Lunges - I did these sometimes, I have shitty balance due to my ginormous flat feet. I would do these in a typical 3x10, alternating step pattern with a heavyish but non-suicidal weight.

- Decline Situps or Flat on the floor Sit ups and believe it or not, sometimes 8 minute Abs via youtube - Don't laugh if you aren't used to doing this type of AB work it will murder your mid section.

Anyway, like I said, this is mainly a note for myself, but if it gives you some ideas, cool. At then end of this cycle I was 312lbs, and hit a non-paused 405 bench, 635 dead and 545 squat all raw without wraps or belt. These numbers aren't mind blowing by any means and considering my size they may be considered average at best, but regardless I was able to make consistent gains and my body stayed happy with me. To improve on this way of training I would have added an accessory upper back day, and used a less brutalish progression - maybe something that had more ebb and flow like 5.3.1. - also my conditioning stunk, so I would add in maybe 2 short sprint days a week, 2x15 minutes (tops).
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Old 07-10-2012, 04:38 PM   #13
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and hit a non-paused 405 bench, 635 dead and 545 squat all raw without wraps or belt. These numbers aren't mind blowing by any means and considering my size
They aren't that far away from raw Elite. But I know all to well how they feel inadequate.
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Old 07-10-2012, 05:34 PM   #14
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They aren't that far away from raw Elite. But I know all to well how they feel inadequate.
Here is where he stands.

Those three lifts = 1585. Raw elite for 275 is 1710, and SHW (there is no 308 class in the classification chart) is 1740.

http://www.rawpowerlifting.com/classifications.htm
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Old 07-10-2012, 05:59 PM   #15
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Originally Posted by DieselWeasel View Post
Here is where he stands.

Those three lifts = 1585. Raw elite for 275 is 1710, and SHW (there is no 308 class in the classification chart) is 1740.

http://www.rawpowerlifting.com/classifications.htm
Random question, but why use the 100%raw version of rankings? Just based on him not wearing wraps? Kind of a pointless question, but just wondering.
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Old 07-10-2012, 06:36 PM   #16
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Random question, but why use the 100%raw version of rankings? Just based on him not wearing wraps? Kind of a pointless question, but just wondering.
I use their classifications because it's meant solely for guys who don't use knee wraps or steroids. Jimmy doesn't use either, like me.
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Old 07-10-2012, 06:41 PM   #17
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Originally Posted by DieselWeasel View Post
I use their classifications because it's meant solely for guys who don't use knee wraps or steroids. Jimmy doesn't use either, like me.
I figured as much, didnt think they were big up north. FYI your studs for no knee wraps
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Old 07-10-2012, 06:59 PM   #18
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I figured as much, didnt think they were big up north. FYI your studs for no knee wraps
Thanks, but I might need to use them eventually. My left knee has been bothering me lately.
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Old 07-10-2012, 07:03 PM   #19
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Originally Posted by DieselWeasel View Post
Thanks, but I might need to use them eventually. My left knee has been bothering me lately.
You guys could work them in for sort of overload training. Might be something to look at. You guys keep kicking butt!
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Old 07-11-2012, 06:48 AM   #20
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these are great numbers ... Keep us updated DoomXII ... great lifting ...
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