DM's Raw Power Contest Log

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  1. #1
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    DM's Raw Power Contest Log

    Just a quick post to get myself started. I've been training the Westside BB Conjugate system for a couple of weeks now. Today's workout is below. Gym is going through a renovation of sorts so a bunch of things were missing and I was in a rush so I only got 2 exercises in. I know this contest is Deadlifts and Bench but today was a squat day so I thought I'd share it anyway. I'll get my deadlift max next time. I'm sure I'll get more detailed as time goes on and when I do a full workout. Tomorrow I have more time for the bench workout and I'll be able to post my max for the bench press contest here.

    Current stats:

    5'10"
    235lbs - last week. I'll check again tomorrow see if it's changed to be more accurate.



    Max Effort: Squat

    Squat - back squat neutral stance. Worked up to a 495 single. (video coming)
    Glute/Hip Thrusts: 315 x 12 x 3. I've got some more in me with these I can tell.

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    Yes !!! Welcome !

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    Thanks bro. Working on the video from today. Of course have to set up a YouTube channel and all that fun stuff.

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    Always a pain in the ass I feel you


    Sent from my iPhone using Tapatalk

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    Max Effort Squat Day



    I've got a lot of walking around going on and on my last set it was nice that he wanted to spot me but if I dumped it he couldn't do a damn thing.

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    Good weight and depth!

    Fwiw I trust safety bars more than spotters any day.


    Warrior

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    Thanks man, it felt good. Close to my limit though but I felt good.

    He asked if I wanted help and I said I should be fine. Got the rack right there to catch the bar if I dumped so I'm good. He's a good kid, means well. Always asks for advice etc. A few guys like that at that gym. I talk to them and it slows my workout some but I don't mind sharing what I know.

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    You made that look easy.
    Your form is spot on.
    can't wait to see were you end up with this.

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    Thanks guys.

    Mach, it certainly didn't feel easy. But I have to say that keeping in mind the idea of speed strength while lifting these weights helps me a lot. The dynamic training days have really helped me focus on more than just being strong... need to be fast also. Combine the two and then you have "power" which is the goal here. That Louie Simmons knows his shit huh?

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    Wow you made both he 455 and the 95 look easy... Nice work.
    http://www.blacklionresearch.com/
    hate it or love it....

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    wow looked solid buddy nice work!

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    Thanks guys. I've got a ways to go yet.

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    Max Effort Bench Day

    Flat BB Bench
    135 x 10
    225 x 8
    275 x 5
    315 x 3
    365 x 1

    Inc DB unilateral presses
    2 sets of 80 x 5 x 4 x 3 x 2 x 1
    * these were done individually while holding the other one up. Both above my chest at start, then do 5 reps with teh right hand leaving the left up, then 5 with the left leaving the right up, then 4 with the right and so on all the way down to 1 rep per side.

    EZ Curl bar
    3 x 85 x 12

    Abs
    Swiss ball crunches with a 130db on my chest.

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    Here's the video of my bench. You'll notice a pause on the eccentric and that's because my biceps tendons and forearm tendons hurt when I go heavy. I need to build their strength up. I think part of the reason they're strained is from squatting. I don't have great flexibility in my shoulders and my tendons used to hurt while doing heavy squats. I know I need to stretch a lot more. I'm also going to pick up some Cissuss. Can I blame some of this on being 48?

    ps
    I absolutely HATE that bench but I wasn't near my home gym today so I did what I had to do.


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