Buccos1 Posted March 17, 2016 Author Share Posted March 17, 2016 Sun (3/13) HG 200 (95) 1x3 #2 (114) 1x3 SM (126) 1x1 RB240N-F (124) 3x1 Secret Weapon (3 sec.) (10x1) 50 DO - IMPs Yellow Nail 5/16 x 7" Grade 2 Red Nail KTA is done. I was going to do another session-or-two, but decided to shut it down. Having a meet in a few days helped the decision too. The last week was really weak and continued to get worse. I was having trouble closing my 123lb. #2.5 on multiple sessions. Throughout most of the program, I had a lot of ups-and-down in closing power, but usually rebounded quickly when I hit a weak point; this time (the past week-or-two) was different, and I was't coming back like before. I most definitely made progress on KTA, but didn't quite peak like I was planning. All-in-all, I closed the #3 for the first time (multiple times) and feel stronger all-around. After having done it, I have a better idea now where my strengths and weakness are, and can tweak things a little if I decide to do it again (which I probably will). I have a Secret Weapon now! And today was my first workout with it. I like it and it is definitely something different for me. I am going to work the SW into my training regularly, but am not sure about the programming yet. Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted March 17, 2016 Author Share Posted March 17, 2016 Tue (3/15) Barbell Shrugs (1x8) 135 (1x8) 225 (1x8) 315 (1x8) 405 (1x5) 475 (1x3) 525 Standing Barbell Press (1x5) 95 (1x5) 115 (1x3) 135 (1x3) 155 (1x2) 175 Decline Kettlebell Pushups (2x20) Dips (2x10) Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted March 18, 2016 Author Share Posted March 18, 2016 Thur (3/17) Grippers (1x5) T (1x3) #1.5 (1x1) #2 -102 (1x1) #2 -114 (1x1) RB240N -124 (1x0) #3 -139 (1x1) #3 -139 (1x0) #3 -139 Secret Weapon - 3 seconds (2x1) 50 (2x1) 55 Ironmind Hub (1x1) 40 (1x1) 50 (1x1) 60 I had two close ones with the #3 today, and a pretty solid close. The Hub felt kinda weak, but I haven't been doing it that much lately. My meet is coming up this weekend, and I will be competing in the 198 men's open and master's divisions. Looking at the meet roster, there are 16 guys in my class! If you've ever been to a meet, usually you are lucky to have 2-3 guys in your division. 16 is crazy! I'm about 201 right now, but should be OK with weight. This will be my first raw meet since 1997. A lot of that had to do with knee issue, but I've been slowly working back into raw squats, and things are coming along ... slowly. This fed doesn't allow knee wraps or sleeves, so it should be interesting. Planned openers: Squat - 335 Bench - 310 Deadlift - 455 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted March 18, 2016 Share Posted March 18, 2016 Lots of good work here man. I can't imagine doing KTA, and meet prep, AND bending!! Kick ass at the meet, and expect a gripper in a couple weeks. Good stuff. 1 Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted March 18, 2016 Author Share Posted March 18, 2016 10 hours ago, KRC said: Lots of good work here man. I can't imagine doing KTA, and meet prep, AND bending!! Kick ass at the meet, and expect a gripper in a couple weeks. Good stuff. And a 1-year-old with bronchitis lol. Just weighed-in at 197.9. I can't wait to start training with the secret weapon! 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted March 19, 2016 Share Posted March 19, 2016 Badass! Also, I meant to write "gripper PR" above Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 19, 2016 Share Posted March 19, 2016 Good luck at your meet, Carl! Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted March 21, 2016 Author Share Posted March 21, 2016 On March 19, 2016 at 5:32 AM, EricMilfeld said: Good luck at your meet, Carl! Thanks Eric! It was a great meet. I'll be doing a write-up soon. 1 Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted March 23, 2016 Author Share Posted March 23, 2016 Sat (3/19) ADAU/100% RAW Great Lakes Championship 198 Men's Open/Masters Bodyweight: 197.9 Squat 320 - good lift - 3 whites 335 - good lift - 3 whites 360 - good lift - 3 whites Bench Press 308 - good lift - 3 whites 320 - good lift - 3 whites Pass Deadlift 420 - good lift - 3 whites 475 - good lift - 3 whites 500 - good lift - 2 white/1 red The day started off with a challenge. My wife ended up getting food poisoning at Buffalo Wild Wings, the night before, and was unable to go to the meet with me. She ended up staying in the hotel room, pretty sick. The entire meet, I was in contact with her, which definitely added to the normal stress. All-in-all, though, a pretty great meet. I was happy with my performance overall, especially deadlifts. This was my first raw meet since 2008, and it turned out to be a lot easier than geared, in almost every way. With squats, I wasn't sure what to expect and wanted to be conservative, or risk derailing the entire meet, and being unable to go 100% on pulls (if my knees became aggravated). The 100% Raw fed does not let you wear knee wraps or sleeves. When you have 2 messed-up knees, this can be tough, and turn into a disaster. But, everything worked out, and I got through squats without any major issues. If anything, I probably should of attempted 385 for my last attempt, as the 360 felt too easy. On to bench presses. I opened at 308. The guy in front of me in my flight was pretty tall, so I told them to lower the racks right before I went out fro my attempt. The lowered them, but all the way down to "4" which turned out to be a board press getting the bar out of the racks. I ended up wasting way too much effort on this, before my first attempt. On the second, I had this worked out, but wanted a hand-off, so I asked the spotter if he could lift off for me. He agreed, but the guy from behind ended up coming up to the bar at the last minute. I told him, "Take it out real slow. Real slow." I get set up, and then push the bar out of the racks, exactly as this guy is doing an explosive deadlift with the bar, at the complete opposite of "real slow." I came very close to losing control of the bar ... actually let out a yell. Can't remember what I said, but I was pretty pissed. I've had tons of hand-offs from spotters/loaders etc. but will never take anything for granted again. I will make sure to grab someone in the warmup area and get a few reps in first. By the time deadlifts came around, I was pretty drained, and worrying about my wife. I ended up lowering my opener to 420. When I made my first attempt, it felt like 315, so I gained some new confidence and called for 475. At this point, I would've been happy with 475, and was directing my energies into an all-out attempt pull. When I made the attempt at 475, it went up a lot faster than I was anticipating. So, for my last attempt, I called for 501.5, which would have been an all-time raw PR (including raw meet PR). It wasn't an easy lift, but went up pretty smooth. I received my only red light of the day for my knee coming in a little on the way up. It turned out to be a pretty awesome meet! There ended up being 12 lifters in my class (open) and 5 in the masters division. I took 4th in the open and 1st in the Masters. On another note, I will be having eye surgery this week and will likely take a week off from everything. 4 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 23, 2016 Share Posted March 23, 2016 Fantastic performance! Well done, Carl. Another option on bench is simply going without a spotter, provided you get those racks just right. Good of luck with your surgery, and I hope your wife has made a full recovery. I had poisoning from Denny's a couple decades ago that put me in the hospital for a couple hours. Loads of fun. 1 Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted March 26, 2016 Author Share Posted March 26, 2016 Thanks! The surgery went pretty well. No training for awhile ... going on a total of 6 days without doing anything (post-meet too), which is starting to drive me crazy. And probably have another week too. I might start back soon, slowly, with some easy grippers, just to keep my sanity. 1 Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted April 2, 2016 Author Share Posted April 2, 2016 Sun (3/20) Grippers - MMS T (1x5) HG200 (95) 1x3 #2 (102) 1x3 #2 (114) 1x1 SM (126) 1x1 #3 (139) 1x1/1x0 Secret Weapon (6x1) 55 -- 3 seconds This was my last session before eye surgery. The #3 close was solid. Of course I filmed it, but the film quality was not good. I've spent way too much time trying to film a good close with the #3. It is getting very frustrating. (I've gotten perfect closes with slightly easier grippers on film but with a gripper at or near my max level, it has turned into something very difficult to do.) Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted April 2, 2016 Author Share Posted April 2, 2016 Tue (3/29) Grippers - MMS T - 1x5 #1.5 - 1x3 #2 (102) 1x3 #2 (114) 1x3 SM (126) 1x1 #3 (139) 1x0 Secret Weapon (5x1) - 55 - 3 seconds Axle Curls (1x5) 95 (1x5) 105 Ironmind Hub (1x1) 45 (1x1) 50 (1x1) 55 Finger Walks (2x1) 8 Today was the first day back after surgery. I wore goggles to protect from dust etc. which turned into an annoyance pretty quick. All-in-all, everything is good, and recovery is going well. I am going to start back at lifting soon, with 75-80% of my max during work sets. 1 Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted April 4, 2016 Author Share Posted April 4, 2016 Wed (3/30) Bench Press (1x5) 135 (1x3) 185 (1x3) 225 (1x3) 250 (1x3) 275 Standing Press (1x3) 95 (1x3) 115 (1x3) 135 (1x3) 155 Barbell Shrugs (1x5) 225 (1x5) 315 (1x5) 405 Decline Kettlebell Pushups (1x20) I was given clearance to lift weights from the eye doctor. He told me I could go heavy, but to monitor how things felt. Everything has been feeling pretty good, so I decided to go in the 75-80%-range. Not being able to lift lately has been driving me crazy! 1 Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted April 4, 2016 Author Share Posted April 4, 2016 Thur (3/31) Grippers - MMS (1x5) T (1x3) HG200 - 95 (1x3) #2 - 102 (1x1) #2 - 114 (1x1) SM - 126 (3x0) #3 - 139 Secret Weapon 55 (3x1) - 5 sec 60 (3x1) - 5 sec 65 (2x1) - 5 sec. Axle Curls (1x5) 95 (1x3) 115 (1x3) 125 Rolling Thunder (1x1) 102.5 (1x1) 112.5 (1x1) 117.5 Finger Walks (2x1) 8 All three attempts at the #3 were close, but it didn't feel that strong today. The 117.5 on the RT felt really close to a max. When I was training this lift hard, I was right around 140. But, if I don't specifically train it, my numbers plummet. Nothing else I do has any carryover to it. Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted April 6, 2016 Author Share Posted April 6, 2016 Fri (4/1) Axle Bench Press (1x5) 125 (1x3) 175 (1x3) 215 (1x3) 265 (1x1) 300 Axle Deadlift - Double Overhand (1x3) 125 (1x1) 215 (1x1) 245 Standing Barbell Press (1x5) 95 (1x5) 135 (1x1) 165 (1x0) 175 Lying Kettlebell Extensions (1x8) 35 Dips (1x8) Everything felt heavy today, which was to be expected. On presses, 165 was tough (usually can get this 3 good reps). I ended up missing 175 pretty badly. But, there just wasn't much there today. Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted April 6, 2016 Author Share Posted April 6, 2016 Sat (4/2) Squats (1x3) 135 (1x2) 225 (1x1) 275 (1x1) 315 (1x1) 325 Grippers - 25mm Block (1x5) T (1x3) #1.5 (1x3) #2 - 102 (1x1) #2 - 114 (1x0) SM - 126 I ended up playing-it-by-ear with squats today. As each rep felt pretty good, I went up a little more. All-in-all, everything felt pretty good. I think I could've gotten the 126 on grippers, but was fumbling around too much with the setting block ... just need some more coordination with it. Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted April 6, 2016 Author Share Posted April 6, 2016 Sun (4/3) Grippers - MMS (1x5) T (1x5) #1.5 (1x5) #2 - 102 (1x1) #2 - 114 (1x1) SM - 126 (1x1) RB280N - 133 DO - IMPs Yellow Nail Yellow Nail (5") Red Nail Ironmind Pinch Block (1x1) 40 (1x1) 50 (1x1) 55 Secret Weapon 5 sec. - 65 - 2 reps 3 sec. - 65 - 3 reps Got back to bending today! I was a little worried about this, but ended up destroying the Red pretty quickly. Grippers felt strong today too. Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted April 7, 2016 Author Share Posted April 7, 2016 Mon (4/4) Bench Press (1x5) 135 (1x3) 185 (1x3) 225 (1x1) 245 (1x1) 295 (1x1) 305 Standing Barbell Press (1x5) 95 (1x5) 135 (1x3) 155 Barbell Shrugs (1x5) 225 (1x5) 315 (1x5) 405 (1x5) 455 Lying Kettlebell Extensions (2x8) 35 Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted April 7, 2016 Author Share Posted April 7, 2016 Tue (4/5) Front Squats (1x3) 135 (2x3) 185 (2x1) 205 Barbell Curls (1x5) 95 (1x5) 115 (1x3) 125 This was the first-ever workout I have done front squats ... in 30 years of training. I might have tried them at one point, but never really attempted to do them for sets or with regularity. With the chance to compete at the 100% Raw World Championships this fall, I really need to improve my raw squat, while still staying healthy. I figure this would be something smart to include in my routines, while strengthening my quads and helping my raw squat numbers rise. That said, it was a rough go with them. I couldn't come close to getting in the proper position (as shown in most tutorials) and ended up using the "cross-arm" approach. On my 3rd or 4th set, it finally started to feel OK, but still hurt my delts a good bit. I plan on working these into my routine, but have a ton of work to do with form/technique. Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted April 9, 2016 Author Share Posted April 9, 2016 Wed (4/6) Sumo Deadlifts (1x3) 135 (1x2) 225 (1x1) 315 add briefs (1x1) 405 (1x1) 455 Grippers - MMS (1x3) T (1x3) #1.5 (1x3) #2 - 102 (1x1) RB240N - 124 Secret Weapon (5x1) 55 - 5 sec. Pulling semi-heavy was another big test post-surgery. Everything seemed to go OK. Grippers were feeling weak today though, and I stopped at 124, which was a pretty weak close. My setting finger is busted up now in three places. I've been filing it and using cream, which has helped, but it keeps busting open during my closes. I might have to start taping it again, at least for the majority of attempts. 1 Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted April 9, 2016 Author Share Posted April 9, 2016 Thur (4/7) Grippers - 20mm Block (1x3) T (1x3) HG 200 - 95 (1x3) #2 - 102 (1x3) #2 - 114 (1x1) #2.5 - 123 Over crushes (5 sec.) (5x1) #2 filed - 107 Ironmind Pinch Block (1x1) 45 (1x1) 50 (1x1) 55 Ironmind Pinch Block - Holds 4 sec. - 50 5 sec. - 50 Ironmind Hub (1x1) 50 (1x1) 55 Finger Walks (2x1) 8 Things felt a little better today with the block-sets. The 123lb. #2.5 was tough, but a solid rep. Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted April 12, 2016 Author Share Posted April 12, 2016 Fri (4/8) Standing Barbell Press (1x5) 95 (1x5) 115 (1x3) 135 (1x3) 155 (1x1) 175 Speed Bench Press - Axle (5x3) 125 + mini bands Landmines (1x8) 25 (2x8) 50 --Superset-- Pullups (2x5) Dips (2x10) Presses still feel weak. 175 felt pretty close to a max-lift today. Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted April 12, 2016 Author Share Posted April 12, 2016 Sat (4/9) Squats (1x5) 135 (1x2) 225 (1x1) 315 (1x0) 335 (1x1) 340 Squats - against mini bands (1x3) 135 (1x2) 185 (3x1) 205 Overall, just feeling pretty weak these past few days. I was kinda going through the motions on squats, and took 335 really deep, and just got slammed in the bottom. To punish myself (I guess), I ended up doing some squats against bands, which I've never really done before. The motion was a little weird at first, but I think I am going to work these in somehow into my routine. I don't know if my knees have had enough, with all of the raw work lately. But, they feel shot. Not really in-pain, but just weak. I am going to start wearing my knee sleeves more, and maybe doing some heavier sets with wraps. If I am going to do the 100% Raw meet in the fall, I'll go back to wrap/sleeve-less a month-or-so out. Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted April 12, 2016 Author Share Posted April 12, 2016 Sun (4/10) Grippers - 20mm (1x5) T (1x3) HG200 - 95 (1x1) #2 - 114 (1x1) #2.5 - 123 (1x1) SM - 126 Secret Weapon (5x1) 55 - 5 seconds (5x1) 60 - 3 seconds Ironmind Pinch Block (1x1) 50 (1x1) 55 (1x1) 60 Ironmind Hub (1x1) 50 (1x1) 55 (1x0) 60 (1x1) 60 Finger Walks (2x1) 8 Blob 35 - Holds (2x1) 4-5 seconds Overall, a pretty solid session today. I missed my first attempt at 60 on the Hub, but this was mainly due to rushing through the reps, and not being 100% ready. Grippers were strong today. The 20mm #2.5 close was smashed; the 126 Super Master was just barely closed, but was good. Quote Link to comment Share on other sites More sharing options...
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