Usealittle
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^^^^ video?
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DM's Raw Power Contest Log
- Thread starter DaMaster
- Start date
Back from vacation. I got 2 of my 3 needed workouts in while away. Did my last one today. I'll try to catch up on everything now.
Friday's workout:
Dynamic Squat/Deadlift
Box Squat - Above parallel
135 x 10
225 x 10
315 x 5
405 x 5
495 x 2 x 7 sets (30-60 seconds rest between sets - video coming)
Glute/Hip Thrust
315 x 10
365 x 10
405 x 10
Abs
Cable crunches for the rectus abdominus and obliques.
Went to do a glute/ham machine raise and on the first rep and got a spasm in my left hamstring so I canned the rest of the leg workout
Saturday's workout:
Dynamic Bench
Flat BB - with Bands
135 x 10 (w/o bands)
185 x 10 (w/o bands)
225 x 8 (w/o bands)
315 x 3 w/ bands - 9 sets (3 sets of 3 with close, medium then wide grips - 30-60 seconds rest between sets)
JM Presses
185 x 6 - 3 sets
Pullups
body weight x 10,8, 8
Croc Rows
130 x 18 each arm
Delts
Lateral: 40 x 15, 12, 10
Rear: 30 x 15, 15, 15
Friday's workout:
Dynamic Squat/Deadlift
Box Squat - Above parallel
135 x 10
225 x 10
315 x 5
405 x 5
495 x 2 x 7 sets (30-60 seconds rest between sets - video coming)
Glute/Hip Thrust
315 x 10
365 x 10
405 x 10
Abs
Cable crunches for the rectus abdominus and obliques.
Went to do a glute/ham machine raise and on the first rep and got a spasm in my left hamstring so I canned the rest of the leg workout
Saturday's workout:
Dynamic Bench
Flat BB - with Bands
135 x 10 (w/o bands)
185 x 10 (w/o bands)
225 x 8 (w/o bands)
315 x 3 w/ bands - 9 sets (3 sets of 3 with close, medium then wide grips - 30-60 seconds rest between sets)
JM Presses
185 x 6 - 3 sets
Pullups
body weight x 10,8, 8
Croc Rows
130 x 18 each arm
Delts
Lateral: 40 x 15, 12, 10
Rear: 30 x 15, 15, 15
Today's workout
Max Squat/DL's
Front Squats:
135 x 10
185 x 8
225 x 5
275 x 3
315 x 3
365 x 1 - I went for a double but the bar slipped off my shoulders on to the supports. I hold the bar "California style" as I don;t have the flexibility to keep my hands under the bar in the traditional way.
Good Mornings:
3 x 185 x 6
Pullups:
15, 12, 12
Abs:
Cable Crunches
Max Squat/DL's
Front Squats:
135 x 10
185 x 8
225 x 5
275 x 3
315 x 3
365 x 1 - I went for a double but the bar slipped off my shoulders on to the supports. I hold the bar "California style" as I don;t have the flexibility to keep my hands under the bar in the traditional way.
Good Mornings:
3 x 185 x 6
Pullups:
15, 12, 12
Abs:
Cable Crunches
strongman760
Registered
Awesome work on them squats buddy
Thanks bud. I've always felt real comfortable squatting. Looking forward to getting the numbers up
Usealittle
Registered
Nice sets. The only thing I would say is to try to sit a little softer on the box... Wouldn't want to have you smash and discs.
Yesterday's Workout
Max Bench
Flat BB Bench w/ Monster Mini Bands
135 x 10
185 x 10
225 x 8 - video
275 x 3 - video
295 x 2 - video
Bent Over Rows
275 x 8, 8, 4
Dips - body weight
20, 15, 12
DB Curls - supinating wrists
50 x 8, 7, 6
Max Bench
Flat BB Bench w/ Monster Mini Bands
135 x 10
185 x 10
225 x 8 - video
275 x 3 - video
295 x 2 - video
Bent Over Rows
275 x 8, 8, 4
Dips - body weight
20, 15, 12
DB Curls - supinating wrists
50 x 8, 7, 6
Trying to work on my arch. Doesn't look like much here but it's there. Also lowering the bar with my lats. Doing both of these has certainly made a difference in my bench. Don't know how much weight it correlates to but I feel good with the changes.
Usealittle
Registered
Nice work DM!!!
with band use them to learn speed. When you hit the bottom blast off the chest as fast as possable. Also I would suggest lockin how heavy lifts making sure the tri get there share of work. My point with that being, what's the point getting the weight 85% up and not being able to finish. No need to lock out every rep but on 2s and 3s I think it would help with the bigger picture of getting stronger.
with band use them to learn speed. When you hit the bottom blast off the chest as fast as possable. Also I would suggest lockin how heavy lifts making sure the tri get there share of work. My point with that being, what's the point getting the weight 85% up and not being able to finish. No need to lock out every rep but on 2s and 3s I think it would help with the bigger picture of getting stronger.
Good points bro. I was trying to accomplish exactly what you mentioned but I missed a little. I "felt" like I was exploding at the bottom... lol I really like the bands.
Todays workout was awesome. I didn't get a video of this workout.
Dynamic Sq/DL
Deadlifts - Sadiv Sets: Found this on EliteFTS and gave it a try. I like it for a change of pace.
warm up sets: 135 x 3, 185 x 3, 225 x 3
Set a timer for 12 minutes. Use 60% of my max and do as many complete FAST singles in that 12 minutes. The goal is at least 20. Each rep is as fast and explosive as possible. Keeping good form then set the bar down and take a few breaths and hit it again. I did 20 in 6 minutes. The last 11 took a little longer. I averaged 23 seconds between lifts
315 x 31 reps in 12 minutes.
Glute/Hip Thrusts - Shoulders on a bench and a Oly bar on my hips.
315 x 10
405 x 10, 10
Stiff Legged Deadlifts - I crashed here. Low back pump was intense so I couldn't continue
225 x 10, 4
Seated Calf Raises
135 x 10, 10, 10
Abs - lower trunk curls
3 x 15
Todays workout was awesome. I didn't get a video of this workout.
Dynamic Sq/DL
Deadlifts - Sadiv Sets: Found this on EliteFTS and gave it a try. I like it for a change of pace.
warm up sets: 135 x 3, 185 x 3, 225 x 3
Set a timer for 12 minutes. Use 60% of my max and do as many complete FAST singles in that 12 minutes. The goal is at least 20. Each rep is as fast and explosive as possible. Keeping good form then set the bar down and take a few breaths and hit it again. I did 20 in 6 minutes. The last 11 took a little longer. I averaged 23 seconds between lifts
315 x 31 reps in 12 minutes.
Glute/Hip Thrusts - Shoulders on a bench and a Oly bar on my hips.
315 x 10
405 x 10, 10
Stiff Legged Deadlifts - I crashed here. Low back pump was intense so I couldn't continue
225 x 10, 4
Seated Calf Raises
135 x 10, 10, 10
Abs - lower trunk curls
3 x 15
Usealittle
Registered
One way to accomplish that is to use a little heavier band's so your getting more tension at the top but when you come down to your chest make it to where the bands almost release all tension so you only have the weight of the bar in your hands so you can push fast and then have to fight through to finish the rep.
Either way still really strong movement for you.
Either way still really strong movement for you.
Thank you bud. I have to get some other bands of different lengths and thicknesses. Until then I may add chains to the bands next week and drop the bar weight some.
Usealittle
Registered
You can use the same ones you have not a problem it's just they won't be getting as much tension at top.
I think the bar weight is fine just release some of the tension of the bands so when you're on your chest it's just the bar wait.
I think the bar weight is fine just release some of the tension of the bands so when you're on your chest it's just the bar wait.
Last edited:
The only way I can release tension at the bottom is to raise the dumbells they're attached to but that will lessen the tension on top. Judging by the length I think these are mostly used for Squats and deadlifts.
Usealittle
Registered
Put the dumbbells up on small blocks may be the smallest steppers that you have in your gym. Use the plastic ones that you were using for box squats the first time place the dumbbells on their place at 2 1/2 pound weight on both sides of each dumbbell which will hold it in place so it doesn't roll. adjuster tension from there.
Usealittle
Registered
I'm going to do some chest shoulders triceps tonight I'll make a video of exactly what I'm talking about see you could see what I'm saying.
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Hey brother,
shoot xenomorph8472 a PM lets get him straightened out.
He will be logging here and maybe something can be worked out, if not shoot him a list.
shoot xenomorph8472 a PM lets get him straightened out.
He will be logging here and maybe something can be worked out, if not shoot him a list.
Usealittle
Registered
I got a video done ill upload it asap....
I took care of him yesterday afternoon right after I got his PM.
Looking forward to it.
Usealittle
Registered
Got it up for ya...
There are better ways but that's just how I had to do it. Normally on bench I use my short bands but the wife has them in her car so I could use then so I had to use long ones.
There are better ways but that's just how I had to do it. Normally on bench I use my short bands but the wife has them in her car so I could use then so I had to use long ones.
Today's workout:
Dynamic Bench
Flat BB speed - 3 sets of 3 with 3 different grips - 30 second rest between sets
WU: 135 x 10, 185 x 6
225 x 3 x 3
JM Press
185 x 8, 8, 8
Croc Rows
130 x 20 each arm
Lat Pulldown
140 x 12, 12, 12
Delts
Side: 40 x 15, 15, 15
Rear: 30 x 15, 15, 15
Abs
Cable crunches
Dynamic Bench
Flat BB speed - 3 sets of 3 with 3 different grips - 30 second rest between sets
WU: 135 x 10, 185 x 6
225 x 3 x 3
JM Press
185 x 8, 8, 8
Croc Rows
130 x 20 each arm
Lat Pulldown
140 x 12, 12, 12
Delts
Side: 40 x 15, 15, 15
Rear: 30 x 15, 15, 15
Abs
Cable crunches
Today's Workout
Max Sq/DL
Squats
135 x 10
225 x 10
315 x 5
365 x 3
405 x 1
455 x 1
495 x 1
505 x 1 - PR (if I went down far enough. I've got a video to look at and post and I'll see)
Good Mornings
185 x 6, 7, 7
Pullups
12, 10, 7
Abs
Cable Crunches
Max Sq/DL
Squats
135 x 10
225 x 10
315 x 5
365 x 3
405 x 1
455 x 1
495 x 1
505 x 1 - PR (if I went down far enough. I've got a video to look at and post and I'll see)
Good Mornings
185 x 6, 7, 7
Pullups
12, 10, 7
Abs
Cable Crunches
Usealittle
Registered
Nice work on the PR
