Roberts Attempt to Gain Weight and Strength.

RasPlasch · 03-05-2009, 09:53 PM

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

RasPlasch · 03-07-2009, 02:42 PM

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.

RasPlasch · 03-07-2009, 10:13 PM

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

Quoi · 03-08-2009, 12:10 AM

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!

RasPlasch · 03-08-2009, 12:20 AM

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?

Rubes11 · 03-08-2009, 12:44 AM

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

RasPlasch · 03-13-2009, 06:08 PM

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.

RasPlasch · 03-13-2009, 10:14 PM

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.

Ben dur · 03-14-2009, 11:47 AM

Quote:

Originally Posted by RasPlasch

Pullups
BW + 25 - 8

-___-

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

RasPlasch · 03-16-2009, 09:48 PM

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!

Ben dur · 03-17-2009, 05:11 PM

what is this "towel" you speak of?

Rubes11 · 03-17-2009, 08:56 PM

nice benching and your using a towel now too?

RasPlasch · 03-17-2009, 10:19 PM

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.

RasPlasch · 03-17-2009, 10:23 PM

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.

Ben dur · 03-18-2009, 07:39 AM

DeFranco training technique?

i think ive seen a youtube of that

i believe they called it
"total tricep death"

the other half · 03-18-2009, 10:21 AM

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

**Built** · 03-18-2009, 10:22 AM

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?

RasPlasch · 03-18-2009, 02:58 PM

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.

**Built** · 03-18-2009, 05:02 PM

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.

sendit08 · 03-18-2009, 06:32 PM

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

PS Nice progress!

RasPlasch · 03-18-2009, 06:57 PM

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!

sendit08 · 03-18-2009, 07:04 PM

Quote:

Originally Posted by RasPlasch

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.

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.

RasPlasch · 03-18-2009, 07:30 PM

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.

nadirmg · 03-19-2009, 09:15 AM

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.

RasPlasch · 03-19-2009, 03:18 PM

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.

RasPlasch · 03-19-2009, 10:09 PM

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

nadirmg · 03-20-2009, 08:51 AM

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'?

RasPlasch · 03-20-2009, 03:10 PM

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

^^ thats a dead press.

Ben dur · 03-20-2009, 06:14 PM

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

Ben dur · 03-20-2009, 06:15 PM

5x5 with 205

im jealous

03-08-2009, 12:10 AM	#274
Quoi Registered User Join Date: Dec 2008 Location: Arizona..... Posts: 123	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! MY JOURNAL!!!!! http://www.ironmagazineforums.com/on...-s-path-4.html "It never gets easier you only push harder" By mE

03-08-2009, 12:44 AM	#276
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	nice workouts. and zercher squats look like fun i might have to try them sometime 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20

03-17-2009, 05:11 PM	#281
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,233 Photos: 6	what is this "towel" you speak of? 21 5'11" ~175lbs 8% on elec. analyzer

03-17-2009, 08:56 PM	#282
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	nice benching and your using a towel now too? 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20

03-18-2009, 07:39 AM	#285
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,233 Photos: 6	DeFranco training technique? i think ive seen a youtube of that i believe they called it "total tricep death" 21 5'11" ~175lbs 8% on elec. analyzer

03-05-2009, 09:53 PM	#271
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	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

03-07-2009, 02:42 PM	#272
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	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.

03-07-2009, 10:13 PM	#273
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	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

03-08-2009, 12:20 AM	#275
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	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?

03-13-2009, 06:08 PM	#277
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	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.

03-13-2009, 10:14 PM	#278
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	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.

03-16-2009, 09:48 PM	#280
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	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!

03-17-2009, 10:23 PM	#284
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	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.

03-18-2009, 10:21 AM	#286
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,511 Photos: 6	dude!!!!!!! nice front squats. how did the shoulders hold up for those? looking tough in here. "katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

03-18-2009, 10:22 AM	#287
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	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? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

03-18-2009, 05:02 PM	#289
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	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. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

03-18-2009, 06:32 PM	#290
sendit08 Registered User Join Date: Nov 2008 Location: California Posts: 282	How do you like front squats??? I find that they are a bit unconfortable but you seem to like incorporating them? PS Nice progress! http://www.ironmagazineforums.com/on...ml#post1870463

03-18-2009, 07:30 PM	#293
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	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. 17 years old. 155lbs Weight goal : 165lbs

03-19-2009, 09:15 AM	#294
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: Texas Posts: 975 Photos: 7	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. w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

03-19-2009, 03:18 PM	#295
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	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. 17 years old. 155lbs Weight goal : 165lbs

03-19-2009, 10:09 PM	#296
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	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 17 years old. 155lbs Weight goal : 165lbs

03-20-2009, 03:10 PM	#298
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	YouTube - 11/10/2008 470 lb. Dead Press ^^ thats a dead press. 17 years old. 155lbs Weight goal : 165lbs

03-20-2009, 06:15 PM	#300
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,233 Photos: 6	5x5 with 205 im jealous 21 5'11" ~175lbs 8% on elec. analyzer

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