Roberts Attempt to Gain Weight and Strength. [Forum Archive]

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Roberts Attempt to Gain Weight and Strength.

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Posted by: RasPlasch

Quote:

Originally Posted by Quoi

Nice front sqauts! Really good numbers!
Question though how do you get your legs to barley be able to walk out? I can never do that even when I push them to the limit? Just curious maybe I'm doing something wrong......

Well, how I accomplished that was to strength train for WAY too long. Then jump right into high rep work. Which shocked the hell out of my legs because they have absolutely no endurance. And they are used to 1-5 reps. Not 5 sets of 8 reps.

Also, what really puts in the finishing blow is my last exercise. Which is calf raises. I do 2 sets of 20 reps. That puts my legs over the edge it seems.

Flat Bench Press
135 - 8
180 - 8
190 - 8
200 - 7 Missed the 8th rep because of bad placement when I brought the bar down. Dropped it to high on my chest. Damnit!

CG Bench Press
175 - 6
175 - 5
185 - 4

DB Press
70's - 6
80's - 5, 6th rep had help
65 - 7 easy

Posted by: Rubes11

fuckin mini hulk right here people. keep up the good job bud

Posted by: RasPlasch

AWESOME DAY TODAY.....kind of. Lifting wise awesome.
Failed my drivers road test today. Was pretty pissed about that. I was driving on a one street and the instructor had me turn left. I didn't know the street I was turning onto was a 2 way road. So I turned left and drove in the wrong lane. The instructor had me stop the car. And he said "You realize you're driving into oncoming traffic don't you?" Haha....fuck. I retake the test on the 25th. I better pass. I'm sick of not having my license.
Also... my sister was living with her boyfriend for almost a year. They had been dating for 2 years. They broke up today so she has been staying with us bawling her eyes out. Which hasn't been fun to deal with.

Anyways

Sumo Deadlift
135 - 8
185 - 8
225 - 8
275 - 3
315 - 1 with belt

I've always dreamed about deadlifting 6 plates and how badass it would look for someone as small and young as me to do it. The weight went up so beautifully. It was glorious.

Pullups
I didn't bring my dip belt so I didn't do to well.
BW + 10 - 8
BW + 25 - 8
BW + 35 - 4 *lost grip of weight* readjusted, 2 reps *dropped weight again* readjusted, 2 final reps *dropped weight again*

Row Machine
180 - 8
270 - 8
360 - 5
I don't weigh enough to get the 360lbs moving. I can row it, I just can't get it started without my butt coming off the seat.

Shrugs
225 - 8
245 - 8
255 - 8

Probably one of the best workouts I've ever had.

Weighed 152lbs. Up 4lbs then the usual.

Posted by: Rubes11

hell of a workout bud. sucks about the road test i passed mine first shot lol. and that really sucks about the sister thing my sisters have broken up with boyfriends before and that shit is a pain to deal with good luck dealin with her

Posted by: RasPlasch

Bench Press
135 - 6-8
185 - 4
225 - 1
240 - 1
250 - 1 then 1 forced rep

Dead Press
205 - 3
215 - 3
225 - 2

CG Bench Press
205 - 1
225 - 1
235 - 1

Rope Tricep things. 3 sets 8 reps each.

Posted by: Quoi

Sorry about your sister that sucks for her and you. Your lucky to even to be able to think about taking a drivers test, I'm 17 and still I only have my permit.....ohhhh lol
AWESOME deadlift, we both hit a number on deads that was our goal!

By the way whats a dead press?

Posted by: RasPlasch

Hahaha I'm almost 17 too

. We are a little behind I think.

Yay for personal records!

This is a dead press.
YouTube - 11/10/2008 470 lb. Dead Press

Posted by: Rubes11

hell of a nice job on bench. ill catch ya soon im only wrestling for another few weeks

Posted by: RasPlasch

Quote:

Originally Posted by Rubes11

hell of a nice job on bench. ill catch ya soon im only wrestling for another few weeks

I'm going to be kind of sad when you pass me.

I'm pretty sure you are about even with me now though.

Posted by: Rubes11

we will find out in two weeks when i test again for my weight lifting class im going for reps at 225 my guess is that ill get around 5 of them seeing as im at 180 right now and im pretty solid id say around 12% body fat if not less

Posted by: Ben dur

im just gunna chime in

the dead press which was you tube demo'd

ive read that it is actually quite a bit tougher than a bench press because your muscles have no immediate elastic response or something

basically if you start at the top of the range of motion, and lengthin the muscles to the bottom, your muscles will have an 'easier' time returning to full contraction

470 is certainly impressive, though the guy should keep his arch controlled

Posted by: RasPlasch

Quote:

Originally Posted by Ben dur

im just gunna chime in

the dead press which was you tube demo'd

ive read that it is actually quite a bit tougher than a bench press because your muscles have no immediate elastic response or something

basically if you start at the top of the range of motion, and lengthin the muscles to the bottom, your muscles will have an 'easier' time returning to full contraction

470 is certainly impressive, though the guy should keep his arch controlled

Yes it was hard. To be honest it actually kind of hurt. I probably won't do it again for awhile. I don't know.

The guy in that video is actually a member here.

Posted by: Ben dur

i did not say it should not be part of your routine

i could not even begin to explane why it should or should not be used

i have no idea what any of the +/- are

i just read that these types of lifts are much more difficult

Posted by: RasPlasch

Front Squats
135 - 6
175 - 4
205 - 1
215 - 1
225 - 1 Fuck yeah!

BB Lunges
95 - 10 (5 on each leg)
115 - 10
135 - 8

I have enough strength to do 135, but my form was failing because I've never done these before.

Calf work.

Posted by: Rubes11

nice job on the front squats bud i knew you would get to 225 soon just keep on workin hard and 315 is right around the corner

Posted by: RasPlasch

5x5 Bench Press
135 - 6
205 - 5
205 - 5
205 - 5
205 - 5
205 - 4 damn

CG Bench Press
170 - 6
165 - 5-6
155 - 7, failed half way up on 8th rep

Dips
BW + 10 - 8
BW + 20 - 8
BW - 20

Posted by: Quoi

Nice dips AWESOME!!! Great job!

Posted by: RasPlasch

Quote:

Originally Posted by Quoi

Nice dips AWESOME!!! Great job!

Thank you sir.

So I didn't note this yesterday in my update. But I weighed 154lbs yesterday. The weight has been packing on so fast now for some reason.

Today at dinner my mom made a comment about my face looking pudgy. I think she is exaggerating but still... she noticed and I didn't even say anything about my weight. I'm so happy. It has been my goal for so long to get up to 160lbs and I'm almost there!

I'm not even really technically eating healthy. I'm just eating everything that comes in front of me. My metabolism is so high and I'm naturally so skinny that putting on so called "unhealthy" weight isn't looking too bad. I am now.... about 20lbs over my natural body weight.

Posted by: Quoi

Almost there I bet 160 will come easy just keep going! Thats my goal right now too I'm 151 so a while to go! Its funny today one of my friends said I was getting fatter... Im really skinny but he noticed lol!

So no diet plan maybe thats the way to go......!?

Posted by: RasPlasch

Haha were in the same boat. But yeah I said fuck it with the diet plan. I'm 16 years old. We can get away with eating pretty much anything we want. So... thats my diet plan. Eat anything someone offers me or whatever I can get. Has put 8lbs on me in the past 2-3weeks.

Posted by: Rubes11

not bad bud keep on workin hard and you'll get to 160

Posted by: RasPlasch

This workout was done yesterday. I was too lazy to post it.

Sumo Deadlift
135 - 8
185 - 8
225 - 8
275 - 4
315 - 2
325 - 0 325 wasn't moving lol.

Pullups
BW + 35 - 6
BW + 45 - 5
BW + 55 - 4

Hang cleans thanks to Built
95 - 5 way to easy
115 - 5 still to easy
125 - 5 still to easy
135 - 5

BB Rows
115 - 8
135 - 6 couldn't get form down on this set
115 - 8

Posted by: Rubes11

nice job on the dead lifting and how do you like hang cleans i love them suckers

Posted by: RasPlasch

They are pretty fun actually. I'm starting really light and am just gonna move up little by little.

My forearms and traps are pretty sore though, from the hang cleans I'm pretty sure.

Posted by: FishOrCutBait

Quote:

Originally Posted by RasPlasch

My forearms and traps are pretty sore though, from the hang cleans I'm pretty sure.

thatd be them man

Posted by: nadirmg

wow dude.
props on the weighted pull-ups.

the most i ever got up to was 5 sets of +35x5.
lookin' good, rasp.

Posted by: RasPlasch

Quote:

Originally Posted by nadirmg

wow dude.
props on the weighted pull-ups.

the most i ever got up to was 5 sets of +35x5.
lookin' good, rasp.

Thank you!
Your personal best ain't to shabby either.

Bench Press
135 - 6
180 - 8
190 - 8
200 - 6 then 2 forced reps. During the 2 forced reps either my left pec tightened up or something was getting irritated. The part of the chest where the arm meets the chest. If that makes sense. It didn't feel like a tendon at all. Felt like muscle tightening or tearing.

CG Bench Press
150 - 8?
145 - 6-8?
135 - 9

Tore or w/e pec was not affected during close grip.

I tried to do dips but they absolutely killed the part of my pec that hurt. So I just left.

I am taking a break from chest work. I'm still going to do legs and back. I think I will take a week or so off from chest. And see how that goes. I think they need a good rest.

Posted by: the other half

bro. you are putting up some pretty good numbers. especially for being as young and "fat" as you are! lol.

still to be your age and your weight. i wish i could just give you 20 lbs of mine and then we would both be happy.

take it easy on the chest.

Posted by: RasPlasch

Quote:

Originally Posted by the other half

bro. you are putting up some pretty good numbers. especially for being as young and "fat" as you are! lol.

still to be your age and your weight. i wish i could just give you 20 lbs of mine and then we would both be happy.

take it easy on the chest.

Thank you very much

.

I would do dirty disgusting things for an extra 20lbs.

I am going to take it easy now for awhile. The part that hurt feels perfectly fine now....so I don't know.

Posted by: RasPlasch

Front Squats
135 - 8
165 - 8
175 - 8
185 - 8

Woah.. shaky legs after that.

BB Lunges
95 - 8
115 - 8
125 - 8

Calf work.

Weighed 155lbs. Nice.

Posted by: RasPlasch

Hang Cleans
115 - 5
135 - 5
145 - 1
155 - 1
165 - 1
170 - 1

Pullups
BW + 10 - 8
BW + 25 - 8
BW + 35 - 8
BW + 45 - 7

Military Press
95 - 8
115 - 8
125 - 7
Those are hard.

Row Machine 3 sets

Some ab work.

Posted by: RasPlasch

Middle of my back is really sore today, haven't been sore there in a good long time. Feels nice.

Posted by: Quoi

wow your doing great! Specially since your middle back is sore, must have pushed hard!!!!
GOOOOOOD

Posted by: nadirmg

nice work here rasp. keep it up and you'll be lookin' good for summa-time.

Posted by: RasPlasch

Quote:

Originally Posted by Quoi

wow your doing great! Specially since your middle back is sore, must have pushed hard!!!!
GOOOOOOD

My back has never been this sore. I have no idea why it is.

Quote:

Originally Posted by nadirmg

nice work here rasp. keep it up and you'll be lookin' good for summa-time.

Thank you! I think I'm ready to show off for summer time, lol.

I just need to actually get tan this summer. Thats always a struggle for me.

Posted by: Quoi

Is your back just sore or does it hurt or feel like a strain?

Posted by: RasPlasch

Quote:

Originally Posted by Quoi

Is your back just sore or does it hurt or feel like a strain?

Its the good kind of sore. Like the kind you get after your first ever workout.
Its going away now though.

Flat Benchpress
135 - 8
185 - 4
205 - 1
225 - 2
235 - 1
245 - 0

I tried this technique with benching today. I only tried it with 135lbs. This "technique" made 135lbs feel like 200lbs. Maybe my body isn't used to it or something?
YouTube - strongbench.com power milan bench press tips

CG Bench Press
225 - 1
185 - 5 pause reps
205 - 3-4 pause reps

Tricep Extensions
3 sets

Some push down thing.

Posted by: FishOrCutBait

Quote:

Originally Posted by RasPlasch

Front Squats
135 - 8
165 - 8
175 - 8
185 - 8

good set man!

also, do whatever form feels comfortable for you that is safe.

Posted by: the other half

hey 235 for bench is pretty good.
i really like that "some pushdown thing"exercise also it gives me a great pump.

so what was it exactly.

Posted by: RasPlasch

Quote:

Originally Posted by the other half

hey 235 for bench is pretty good.
i really like that "some pushdown thing"exercise also it gives me a great pump.

so what was it exactly.

Its hard to explain. Its a machine, that sort of replicates the motion of a dip. But I only feel my triceps being worked, not my pecs.

Posted by: Ben dur

so your smaller than me
younger than me
and youve been lifting less time

and your already stronger than me

a;slfhvlwsh;hfkjh;klvha

i hate you

Posted by: RasPlasch

Quote:

Originally Posted by Ben dur

so your smaller than me
younger than me
and youve been lifting less time

and your already stronger than me

a;slfhvlwsh;hfkjh;klvha

i hate you

Haha

.

I out lift most people in my gym. And I'm usually atleast 20lbs lighter and younger by atleast 10 years.

When I quit baseball a few years ago, I needed something to do. Weightlifting was my only option due to my injury. So I went full force.

You should give me like.....15lbs of you body weight.....I need it.

.

Do you have a journal?

Posted by: Rubes11

what is this injury?

Posted by: Ben dur

no i do not
never had the self discipline

and i cant afford to lose 15 lbs

at 175 i can barely keep up with your lifts

dont get me wrong

when i do deads for reps with 315
at close to 6' heigth
i piss plenty of people off

but you are a freak of nature

keep it up
id love to see what kind of potential you could have at 180lbs

Posted by: RasPlasch

Quote:

Originally Posted by Rubes11

what is this injury?

Baseball has a lot of twisting involved. (Pitching, throwing, swinging a bat). Back in the day I had really bad posture. Which I was unaware of. The bad posture caused a weak spot in my lower spine to form. All the twisting involved, and the practices 5-7 days a week plus games lead to a stress fracture in my spine. I swung a bat and the vertabrae fractured and I pretty much fell onto my knees in pain. It was horrible. I could barely walk for several months.

Quote:

Originally Posted by Ben dur

no i do not
never had the self discipline

and i cant afford to lose 15 lbs

at 175 i can barely keep up with your lifts

dont get me wrong

when i do deads for reps with 315
at close to 6' heigth
i piss plenty of people off

but you are a freak of nature

keep it up
id love to see what kind of potential you could have at 180lbs

Damn. I wish I could be your size. You are lucky. Maybe when I grow up I will be able to achieve the 170 - 180lbs range.

Oh I bet people watch you peform those deadlifts. I know I would watch you. Haha.

But thank you very much for the compliment and self esteem raiser. Even though this is just an online forum. It means alot.

Posted by: Ben dur

well your lifting heavy man

im a little taller than you so 175 on my frame isnt anything incredible

how much do you weigh?

your certainly strong as hell for your size judging by your photo

and yeah its an online forum
but think about it like this

people alll over the world can compare their lifts to yours, and yours are certainly substantial

maybe not "elite" but certainly impressive

Posted by: RasPlasch

Yeah you are about 4 inches taller then I am haha.

Right now I weigh right around 154 or 155. My goal at the moment is 160lbs. And I am 5'7. Almost 17 years old now.

I guess that is true. Thanks man

. Maybe someday I will be part of that "elite". Whatever that really means. I guess thats a broad goal.

Posted by: Ben dur

yeah
your well on your way
keep training smart and youll get there for sure

you have great potential

Posted by: Ben dur

and having the broad goal of basically

improving yourself to an unknown level
is not really tangable
but its great motivation

there is always some form of improvement
no matter how "elite" you become

so its one of those goals that you can strive for even if it has no definite point of success

you dig?

Posted by: RasPlasch

Quote:

Originally Posted by Ben dur

and having the broad goal of basically

improving yourself to an unknown level
is not really tangable
but its great motivation

there is always some form of improvement
no matter how "elite" you become

so its one of those goals that you can strive for even if it has no definite point of success

you dig?

I dig, and I dig very well.

You are a smart man.

Last nights workout.

Front Squats
135 - 6
175 - 4
210 - 1
225 - 1
235 - 1 with belt
240 - 1 with belt, but cheap ass belt came undon halfway up rep. Managed to complete it though.

Single leg Split Squats
35lb DB in each hand - 4 reps each leg
35lb DB - 5 reps each leg
40lb DB - 6 reps each leg

Reps went up because my form got better. Had never tried these before.

Calf work.

Posted by: Rubes11

Quote:

Originally Posted by RasPlasch

I dig, and I dig very well.

nice front squats bud. and belts piss me off when they do that. had that happen one time squatting 315 when i first started squating that much, not even close to fun trying to finish that rep

Posted by: Ben dur

ive never used a belt

how does it change a squat?

Posted by: RasPlasch

Quote:

Originally Posted by Ben dur

ive never used a belt

how does it change a squat?

You'd be surprised how much more stable it makes you during heavy squats. Even made it easier to breathe.

Posted by: Quoi

How do you like the split squats??? They sound challenging!!!

The belt makes it easier to breath wow I wonder why.....?

Posted by: RasPlasch

Quote:

Originally Posted by Quoi

How do you like the split squats??? They sound challenging!!!

The belt makes it easier to breath wow I wonder why.....?

They are horrendous. But fun.

Bench Press 5x5
Warmup 135 - 6
205 - 5x5 Completed all reps

CG Bench Press/Pause reps
185 - 4
175 - 5
175 - 4

Dips
BW + 35 - 5 too easy
BW + 45 - 5 too easy
BW + 70 - 4 4th rep was a challenge.

Posted by: Quoi

At least I'm not the only one with the lack of updates

Posted by: RasPlasch

lol! hey I have a life!

Sumo Deadlifts
135 - 8
185 - 8
225 - 8
245 - 8
275 - 8

Pullups
BW + 15 - 8
BW + 30 - 8
BW + 45 - 4. fixed grip, 2, fixed grip, 2.

Hang Cleans
115 - 6
135 - 5
145 - 5

DB Shoulder Press
50 - 8 way to easy
65 - 4 too heavy
60 - 7 Ehhh...

Close Grip Pull Down. Fast pull down, slow letting weight up
110 - 8
120 - 8
130 - 8

Lats were fucked after those.

Posted by: Rubes11

nice workout slacker.

Posted by: FishOrCutBait

Quote:

Originally Posted by RasPlasch

DB Shoulder Press
50 - 8 way to easy
65 - 4 too heavy
60 - 7 Ehhh...

Close Grip Pull Down. Fast pull down, slow letting weight up
110 - 8
120 - 8
130 - 8

Lats were fucked after those.

looks like sixty is the way to go on those dbs then eh? deep and slow man.

thats what she said.

Posted by: RasPlasch

Quote:

Originally Posted by FishOrCutBait

looks like sixty is the way to go on those dbs then eh? deep and slow man.

thats what she said.

Yeah I think so. The 7th rep was a struggle so I might move down to 55's. My form was sooo shitty. I haven't performed these forever. I was rusty. We will see next time.

Lol good one. Deep and slow.

Posted by: FishOrCutBait

Well, drop it down then man. Always better to err on the side of form and rep cadence.

Posted by: RasPlasch

Quote:

Originally Posted by FishOrCutBait

Well, drop it down then man. Always better to err on the side of form and rep cadence.

I plan on it. It sucks though. When I used to do these, I could get 70's for 4. Thats why I tried 65's.... didn't work out to well.

Posted by: FishOrCutBait

soon enough youll be back where you were!

Posted by: Ben dur

Quote:

Originally Posted by RasPlasch

lol! hey I have a life!

sumo 275x8 is pretty impressive!
i got 405x1

and i do a 5x5 with 315
thats pretty incredible for someone so much lighter than me

aslkdjsdflkh

Posted by: RasPlasch

Quote:

Originally Posted by Ben dur

sumo 275x8 is pretty impressive!
i got 405x1

and i do a 5x5 with 315
thats pretty incredible for someone so much lighter than me

aslkdjsdflkh

Thank you!
405 is my next goal. Which is a ways away I believe. Last time I tried 315 I only got it for 2 reps.

Deadlifting is fun though isn't it?

Posted by: Ben dur

my entire routine is based around (or a variation of)

deads
squats
db bench press
standing overhead press
and pullups

these are my fav. exercises

Posted by: RasPlasch

Quote:

Originally Posted by Ben dur

my entire routine is based around (or a variation of)

deads
squats
db bench press
standing overhead press
and pullups

these are my fav. exercises

Ahh man. I blow hardcore at overhead pressing. That is my main weakspot.
Other then the overhead pressing, we love the same exercises.

Posted by: RasPlasch

Flat Bench Press
135 - couple
185 - couple
205 - 1
225 - 1
245 - 1
255 - half rep. Damn...I thought I'd get it. Would've gotten 250.

CG Bench Press Pause Reps
205 - 1
215 - 1
225 - 1

Dips
BW + 45 - 5
BW + 70 - 5
BW + 80 - 4

DB Tricep Extension
60 - 8
65 - 2x8

Cable Flies
3 sets.

Posted by: Rubes11

you'll get the 255 soon dont worry about it. good workout though bud

Posted by: FishOrCutBait

Niiiicely done man!

Posted by: RasPlasch

Thank you men.

Zercher Squats
Didn't feel like front squatting today. Thought I'd try out Zercher Squats. Damn they are fun as hell. If you don't know what these are....
YouTube - DeFrancosTraining.com - 325 lb. Zercher squat

135 - 8
160 - 8
175 - 8
185 - 8

Holy shit. My legs were jelly after that. Even with padding on my arms, they are a tad bit fucked up. Looks like I fell off my bike or something, haha. Oh well.

Single Leg Squats
30's - 10
40's - 2x10

Calf Work

Posted by: RasPlasch

Triceps are still a little sore. Might do a light chest workout tonight. Not sure.

Today I didn't feel like squatting and it was nice out so..

Went to a parking lot and put a Mercury Sable in neutral and pushed it around for awhile. 1496 KG so it was 3291.2lbs.

That was good fun.

My quads are definitely feeling fatigued right about now.

Posted by: RasPlasch

Later today...

Flat Bench Press
135 - 8
160 - 8
185 - 8
200 - 7, 1 forced rep

Chest Machine
3 sets with 8 reps
50
60
65

Pushups on DB's. Slow down, slow-explosive up
BW - 12
BW + 10 - 10 - 12 I don't remember
BW + 25 - 8 - 12 also don't remember

Posted by: Quoi

Nice job!!!!, Why did you do pushups on DB, does it make it harder or better ROM???

So do you have spring break coming up??? I DO!!!!! WOIOOOOOOOOO lol!

Anyway nice workouts like always!

Posted by: RasPlasch

I don't really have the answer to that question. One of my buddies that I lift with told me that doing pushups on DB's were challenging. They weren't really challenging for me, so I added weight, lol.

Yup, spring break is umm....April 4th? I think.
You going anywhere for break?

Posted by: Rubes11

nice workouts. and zercher squats look like fun i might have to try them sometime

Posted by: RasPlasch

Flat Bench Press
135 - 6
185 - 4
225 - 2, 2, 2
235 - 1

CG Bench Press
185 - 1 towel, 4 pause reps
215 - 2 towel, 3 pause reps
225 - 3 towel, 1pause rep

DB Extensions

Pushups on DB's
+10 - 10
+25 - 6-10
+35 - 6-10

Been sick and dealing with personal shit that has been going on. But I'm getting back to the gym now.

Posted by: RasPlasch

Sumo Deadlifts
135 - 8
185 - 8
225 - 8
250 - 8

Hang Cleans
115 - 5
135 - 5
155 - 5

Now, I'm getting sick of the same routine everyday. So I tried a superset? I think. Not really sure, but it was fun as hell.

DB Shoulder Press
55's - 8

Pullups
BW + 15 - 8

Rest 30-45 seconds

DB Shoulder Press
60's - 8

Pullups
BW + 20 - 8

Rest 30 - 45 Seconds

DB Shoulder Press
65's - 8

Pullups
BW + 25 - 8

Close Grip Pulldowns
Explosive pull down, very slow let up.
100 - 8
110 - 8
120 - 8

Wow.....I was tore up after this.

Posted by: Ben dur

Quote:

Originally Posted by RasPlasch

Pullups
BW + 25 - 8

-___-

after all that other shit you did...
this is incredible

Posted by: RasPlasch

Flat Bench Press
135 - 8
160 - 8
175 - 8
185 - 9

CG Bench Press
1 Towel 165 - 8
2 Towel 175 - 8
3 Towel 185 - 5

Cable Flies

BB Tricep Extensions
40 + bar - 8
45 + bar - 8
40 + bar - 8

Done!

Posted by: Ben dur

what is this "towel" you speak of?

Posted by: Rubes11

nice benching and your using a towel now too?

Posted by: RasPlasch

Quote:

Originally Posted by Ben dur

what is this "towel" you speak of?

Its basically benching off a board. But I don't bring a board the the gym so I stack towels instead. Pretty much the same thing.

Posted by: RasPlasch

Front Squats
135 - 6
175 - 4
205 - 1
215 - 1
230 - 1
250 - 1

BB Lunges
115 - 5 reps each leg
135 - 5 reps each leg
145 - 5 reps each leg (hard as fuck)

Calf work.

Done.

Posted by: Ben dur

DeFranco training technique?

i think ive seen a youtube of that

i believe they called it
"total tricep death"

Posted by: the other half

dude!!!!!!! nice front squats. how did the shoulders hold up for those?
looking tough in here.

Posted by: Built

I don't comment much in here - hell, I don't comment much in any of the logs, really, but there's some damned fine work going on in here.

You eating enough?

Posted by: RasPlasch

Quote:

Originally Posted by Ben dur

DeFranco training technique?

i think ive seen a youtube of that

i believe they called it
"total tricep death"

Haha yes. Sometimes I do a set with 1 towel, then next set up the weight with 2 towels, then up the weight even more the next set with 3 towels. Tricep death is a good way of putting it.

Quote:

Originally Posted by the other half

dude!!!!!!! nice front squats. how did the shoulders hold up for those?
looking tough in here.

Haha, funny you should ask. They barely held up. My shoulders are actually quite sore today. I almost bailed on the 250 attempt. I went down to full depth and paused. Almost got stuck halfway up and I was about to dump it. But I managed to get the weight up.

Quote:

Originally Posted by Built

I don't comment much in here - hell, I don't comment much in any of the logs, really, but there's some damned fine work going on in here.

You eating enough?

. Thank you a lot Built. That puts a smile on my face

.

But yes, actually, I have gained 10lbs the past month or so. Up to 155-157lbs now. Almost to my goal of 165lbs.
Not necassarily (spelling?) eating healthy, I'm just.....eating everything that I see.

Posted by: Built

I am hardly a fan of "clean" eating - if you're making gains, you feel good and you're healthy, why sweat the little shit? Bulking you get away with a lot. On a cut, most of us clean up our dietary habits, but mostly that's for satiety. Plus it's harder to be well-nourished on LESS food than you require, yanno?

Glad to see you're making gains - and so great to see someone so young doing all the right things.

Posted by: sendit08

How do you like front squats??? I find that they are a bit unconfortable but you seem to like incorporating them?

PS Nice progress!

Posted by: RasPlasch

Quote:

Originally Posted by Built

I am hardly a fan of "clean" eating - if you're making gains, you feel good and you're healthy, why sweat the little shit? Bulking you get away with a lot. On a cut, most of us clean up our dietary habits, but mostly that's for satiety. Plus it's harder to be well-nourished on LESS food than you require, yanno?

Glad to see you're making gains - and so great to see someone so young doing all the right things.

Exactly, plus I'm 16. Its not like I need to eat a perfect diet. I'm a teenager! I know what you mean though. I've never cut before, but it sounds horrible to be honest. Aren't you always hungry during a cut?

Thanks, yeah I'm young. But you don't have to be old to know what you are doing with weightlifting. Weightlifting, diet management and all that is very very fun for me.

Quote:

Originally Posted by sendit08

How do you like front squats??? I find that they are a bit unconfortable but you seem to like incorporating them?

PS Nice progress!

I love front squats. They are one of, if not my favorite exercise. I used to hate them though. Back/Front squat is a must have for any leg workout in my opinion. You can't get much better then a good squat workout. They used to be uncomfortable for me too, but over time your body gets used to them. I use the clean grip instead of the crossed arm grip, and that helped my comfort a lot.

Thanks!

Posted by: sendit08

Quote:

Originally Posted by RasPlasch

Ill try changing the grip... right now I use them as a warmup for traditional squats (which I love). I do this because putting to much weight on just feels weird to me... well i am gonna hit legs on saturday to ill try without crossing.

Posted by: RasPlasch

Yeah try it out. I am not able to do back squats because of an injury. Which is why I strictly do front squats. When I used the cross arm grip it felt like the bar was going to crack my collar bone in half. But the clean grip fixed that. Hopefully it works for you.

Posted by: nadirmg

wtf have you been doing?? i remember at the beginning of summer your were benching around 185-ish. Now you're almost maxing out at 255??

Enjoy your youth and don't tube it on junk food!

Excellent, excellent work Rasp.

Posted by: RasPlasch

I've been working hard, lol.
Right around the beginning of summer was when I started taking this seriously. And the hard work has helped me make progress.

Thank you.

Posted by: RasPlasch

Flat Bench Press 5x5
135 - 8 warmup
205 - 5x5

Dead Press
205 - 3
215 - 1 (got yelled at for slamming weights)
225 - 1
235 - 1 (barely)

Cable Flies
3 sets 10 reps

Tricep Extensions
3 sets 8 reps

Posted by: nadirmg

Quote:

Originally Posted by RasPlasch

I've been working hard, lol.
Right around the beginning of summer was when I started taking this seriously.

That's half the battle right there.
What is a 'dead press'?

Posted by: RasPlasch

YouTube - 11/10/2008 470 lb. Dead Press

^^ thats a dead press.

Posted by: Ben dur

Quote:

Originally Posted by RasPlasch

Flat Bench Press 5x5
135 - 8 warmup
205 - 5x5

Dead Press
205 - 3
215 - 1 (got yelled at for slamming weights)
225 - 1
235 - 1 (barely)

Cable Flies
3 sets 10 reps

Tricep Extensions
3 sets 8 reps

it happens

my eccentric brake isnt very effective
i got kicked out of my gym doing a 5x5 on sumo deads

apparently i scared some old ladies

my form was good though
i wasnt even goin THAATTT heavy

i think we need bumper plates at my gym

Posted by: Ben dur

5x5 with 205

im jealous

Posted by: RasPlasch

Quote:

Originally Posted by Ben dur

5x5 with 205

im jealous

You gotta be close to a 205 5x5 aren't you?

Sumo DL's
135 - 8
185 - 4
225 - 4
275 - 1
300 - 1
315 - 1
325 - 1
Some guy saw me deadlifting. He came up to me and asked if I liked powerlifting. I was like.....what? lol. He's like. You are putting up big numbers for your size, I thought you might be into powerlifting for a sport or something. I just said...nope, I just do it for fun! That surprised him. But he told be he used to powerlift. Deadlifted 600 and benched 500 something. He was a cool dude. Hopefully will see him again soon.

Pull Ups
BW + 45 - 3
BW + 60 - 2
BW + 70 - 2

Cleans
Kept them nice and light and with very little rest. Like...15-30 second rest.
135 - 5
135 - 5
135 - 6-8 don't remember

Did another superset? Maybe?

DB Press
65's - 8

Cable High Rows
Not sure if thats the name, but they hit the shoulders, not really the middle back.
80 - 8

DB Press
70's - 6

Cable High Rows
90 - 8

DB Press
75's - 4

Cable High Rows
100 - 8

Woah... Upper shoulders were pumped.

Bicep Machine
3 sets. 8 reps

Posted by: Ben dur

i think id get 5 reps on my first couple sets

but i would not by my 3rd or 4th set

im jealous because you do this at 20lbs of bodyweight lighter than i

Posted by: Quoi

Hey I'm jealous because hes a year younger than me and I'm not even close.....lol!

Good job Ras yo surprise me every time I read this!

Posted by: RasPlasch

Thanks guys

Flat Bench Press
135 - 6
185 - 3
205 - 1
225 - 1
240 - 1
250 - 1
255 - 0 damnit!
I decided that since I have failed my 255 attempt twice. I'm going to try some negative training with 255 for a little bit. To get my body used to the weight.
255 - negatives 5 reps
255 - negatives 5-6 reps

CG Bench Press
185 - 5 pause reps
205 - 3
205 - 2

Flat Bench Press
145 - 10-12

DB Tricep Extensions
65 - 8
75 - 7
65 - 8

Posted by: RasPlasch

Front Squats
135 - 8
165 - 6
180 - 6
200 - 6
Probably could've done 205 - 210 for 6. Meh, next time.

Leg Press
4 plates - 8
6 plates - 8
8 plates - 8

Leg Extensions
2 sets 15 reps each

Calves

Posted by: Rubes11

looks like your still getting stronger bud keep up the good work

Posted by: RasPlasch

Flat Bench Press
135 - 8
160 - 8
175 - 8
185 - 8
200 - 7

DB Bench
60's - 8
70's - 8
75's - 8
80's - 7.5

Rope Tricep thing extension
3 sets 10 reps each

Posted by: RasPlasch

Sumo Rack Deadlifts
135 - 6
225 - 4
275 - 2
315 - 2
335 - 1
365 - 1
385 - 1

Hang Cleans
135 - 5
140 - 5
145 - 5

Pullups slow negatives
BW - 8
BW + 10 - 8
BW + 25 - 8

DB Rows
70 - 8
75 - 6

Rear Delt Row
2 sets 8 reps

Posted by: Ben dur

385

damn

wont be long before your slapping the 4th skillet on

Posted by: RasPlasch

I know!

I won't be happy until I get 405 off the floor. Not off the rack.

Posted by: Quoi

I envy you!!! I can get 200 off the florr and your pulling up 385......
Great JOB!!!!

Posted by: RasPlasch

Lol off a rack! Not the floor

I can only pull maybe 330 off the floor.

Zercher Squats
135 - 6
175 - 4
200 - 4
215 - 3
225 - 3
Man those are fun.

Leg Press thingy
3 sets 6 reps

Calves on Leg Press Thingy
3 sets 20 reps each.

Posted by: Rubes11

your still getting stronger i see keep on working hard. i bet you can pull more then 330 off the floor just pull hard and keep your back arched it'll work out. i might have to try zercher squats. any advice on them?

Posted by: RasPlasch

Haha yeah... use padding! Or else your arms will be scratched and bruised. And make sure you are holding the bar directly in the center. I lifted it off slightly off centered and almost fell over.

Posted by: Quoi

Is a zercher squat like a front squat??

Posted by: RasPlasch

Si senor.

Just got back from Mexico. Strength will be down. I have pretty much been drunk for the past 7 days. I am going to start my new rep scheme in the next few days.

Posted by: Rubes11

Quote:

Originally Posted by RasPlasch

Si senor.

Just got back from Mexico. Strength will be down. I have pretty much been drunk for the past 7 days. I am going to start my new rep scheme in the next few days.

ok so you got drunk on spring break and i got laid. who cares if the strength is down we had fun.

Posted by: RasPlasch

Lol I got some.... didn't get laid though.

Where did you go for break?

Posted by: Quoi

You were in Mexico!!!! LUCKY!!!!
Well your strength wont have gone down too much................LUCKY!!!

Posted by: Rubes11

Quote:

Originally Posted by RasPlasch

Lol I got some.... didn't get laid though.

Where did you go for break?

no where i stayed at home hung out with my younger brother till the girlfriend got back from her grandmas for a week then thats when it happend. didnt think it would happen anytime soon but it happend. ok so if you didnt egt laid wtf did you get?

Posted by: the other half

you youngsters are so funny!!!!

good looking workouts there mr. rasplasch.
what are you weighing right now?

Posted by: RasPlasch

Hey guys... I'm still alive. Just haven't been updating.

Rubes - finger banging and she touched my junk.
Haha

The Other Half - Weighed in today at 157.9lbs.... we will call it 158lbs

I'm not going to post any of my workouts that I missed on here. But I will post some videos.

YouTube - 275 Rack Deadlift

YouTube - 315 Rack Deadlift

YouTube - 350 Rack Deadlift

YouTube - 380 Rack Deadlift

YouTube - 225 Benchpress

Posted by: Rubes11

nice lifts and im glad to see that your puttin on some weight. and hey all i have to say about the fingure stuff is get it wet

Posted by: Quoi

Wow youre BACK!!!!! Wow thought you quit lol!
Nice rack deads!

Posted by: RasPlasch

Thanks guys. Still alive and lifting.

Just been really lazy lately for some reason.

Posted by: Rubes11

Quote:

Originally Posted by RasPlasch

Thanks guys. Still alive and lifting.

Just been really lazy lately for some reason.

lazy is kinda how i have been lately other then when it comes to bench and squat. put up 255x2 on bench and squated 405 the other week.

you post workout now lol.

Posted by: RasPlasch

So I decided that I was very very bored of my method of lifting. So I'm trying something way different. I'm trying Crossfit. I don't know what the results will be. But, doing something new everyday is really appealing to me. So...

Yesterday

Pullups:

Weighted - 45lbs 3 reps
5 strict
7 assisted
Did that for 2 sets

Then for 2 sets:
35lbs 3 reps
5 strict
7 assisted

Then for 4 sets
25lbs 3 reps
5 strict
7 assisted

Not a part of crossfit but I also did

DB Press
60's - 8
70's - 8
80's - 8

Cable Press
42.5 on each arm - 8
50 on each arm - 2x8

Skullcrushers

45 - 8
50 - 8
60 - 8

Posted by: RasPlasch

CrossFit: June 24

Front Squats 5 sets 3 reps

135 - 6
185 - 3
195 - 3
205 - 3
215 - 3
225 - 3

Posted by: RasPlasch

CrossFit June 26

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Completed 5 rounds of Thrusters
Completed 5 rounds of Hang Powercleans
Completed 4 rounds of Deadlift High-Pulls

I had to lay on the ground for a few minutes to regain composure after this workout.

Posted by: RasPlasch

CrossFit June 27

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round

Not completely sure how many rounds I completed. I'm pretty sure it was in between 5-7 rounds.

Pullups were something like 15, 12, 12, 12 ,12, 12

Posted by: RasPlasch

CrossFit June 28th

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast.

1 arm Barbell Push Press - 45lbs 12 reps
1 arm Deadlift (very fun) - 135lbs 12 reps
Ran 800 meters after right arm and after left arm.

[B]Chest[B]

[B]DB Press[B]
60's - 8
75's - 8
85's - 8

Incline Flyes
30's - 3x8

Skullcrushers
55 - 8
60 - 8
60 - 8

Wooh! Finally a rest day tomorrow.

Posted by: RasPlasch

"CrossFit Total"

Benchpress, 1 rep - 245 - 1, 255 - 0
Front squat, 1 rep - 250 - 1
Shoulder Press, 1 rep - 145 -1
Deadlift, 1 rep - 275 - 1

Post total to comments.

Posted by: RasPlasch

DB Press
60's - 8
75's - 6
85's - 6
90's - 8

Dips
BW + 25 - 6
BW + 55 - 6
BW + 70 - 6

Skull Crushers
60 - 6
65 - 7
65 - 8

Benchpress
135 - 17

Posted by: RasPlasch

Sumo Deadlifts
135 - 8
225 - 6
275 - 4
300 - 4

Pullups
+25 - 5
+45 - 5
+55 - 4
+55 - 4

BB Row
115 - 5
135 - 5
155 - 5

Farmers Walks
75's walked 'till I lost grip

Posted by: RasPlasch

BB Bench Press
135 - 6
185 - 4
215 - 4
225 - 2

CG Bench Press
175 - 4
185 - 4
195 - 3

Tricep Thing
3 sets 6-8 reps

(CLICK HERE here to view the original thread with full colors/images)

Roberts Attempt to Gain Weight and Strength.

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