Nothing like an upcoming comp to focus the training. Don’t see you having a problem making the 1410. When will you decide which meets you shoting for?
Dude - 10-20 lbs per lift and comps 2-3 months away and you’re just hitting your stride? No problem. Just train consistently and you’re a shoe-in to qualify.
Guessing you are looking at CPU meets. My understanding is they do not have a RAWWWW division. Even some of the super cheap Inzer grap, a size to big so you can get it on yourself, will boost your numbers a few pounds…
come to the darkside…
Thanks for stoppin" in guys… Hel, I am gonna make up my mind in April sometime, probably the end of April…
Tony, thanks for the support… hope you are right…
Petey, you are correct, it will be a CPU Meet, there is no RAWWWWW division up here that I am aware of. There are a few meets with a RAW division, but they are not sanctioned as far as I know.
My goal is to qualify RAW, if I do that… I have decided to dabble a little in some gear. Gonna have some fun with it. You have lured me Darth Petey… lol!
MARCH 10
WAVE 4 WEEK 3
DEADLIFTZZZZZZZZZZZ
bar
135x10
225x10
315x5
($$$)
415x5
470x3
525x2
565x1 just for shits and giggles
RACKPULLZZZZZZZZZ 1" BELOW KNEE
500x3
585 x 3 sets of 3
ZERCHER SQUATS
365x1
posterior chain fried, this almost killed me… some other time perhaps
AB STUFF
hanging leg raises, weighted crunches, side crunches on hyper machine all supersetted for a bunch
Hands are torn up pretty good today… love it
wow. that’s piles of liftin
Great lifting Bunny!
Great deadlifting. We’ll still like you almost as much even when you become a gear whore.
[quote]ecogenx wrote:
Great deadlifting. We’ll still like you almost as much even when you become a gear whore.[/quote]
I won’t
Nice pullin’. Glad you have come to your senses re the gear. We can compare squat suit bruises via PM.
Nice pulling
so you want to be a guy who needs 14 of his closest friends to bench?
Im kidding do what works.
heheheh… I can see this whole gear thing is going to be damn funny… but I am not there yet. I like lifting RAW… but am “gear curious”… maybe I am BI… wait, what?
Anyway… here is my bench workout after a freakin’ 14 hour work day and stuck in the traffic for an hour and a half. I did good just to get in the damn gym…
MARCH 12
WAVE 4 WEEK 3
BENCH
warmup
135 for a couple of sets
225 for a couple of singles
($$$)
250x5
285x3
320x2 (second rep 2 finger spot)
DB FLAT BENCH
70 x 5 sets of 15 (minute to minute and 1/2 rest between sets)
130x1 for shits and giggles
MEDIUM GRIP CABLE PULLDOWNS
180x10
200x10
220x10
240x10
260x7
TRICEP PUSHDOWNS
whole bunch… light and heavy, drop sets, rest pause, partials etc etc…
SEATED CALF RAISE
100 reps scheme ala Meat/ Pete
This entire session, including warmup… took about 1 hour and 20 minutes total
Intemse training… Now I’m tired
Thanks Willy, appreaciate the sentiments…
MARCH 16
WAVE 4 WEEK 3
SQUAT
bar
135 for a bunch
225x3
315x2
370x5
415x3
465 x 2 sets of 1
FRONT SQUATS
225 x 3 sets of 3
had to cut it short, called into work
or… you could go compete raw in the equipped devision. nothing better than lifting more in your Hane’s t-shirt than someone who’s turning purple from 18 layers of canvas.
come on Bunny… don’t you have any self respect left?? Don’t let people talk you into something so morally wrong. once you do it… there’s no going back. It’s worse than making eye contact.
I like MMs idea. But yawn after each lift.
Skipping deload this time around… have taken enough time off during last wave… so suck it up.
Ordered some bands from EliteFTS last week… excited… yay!
I still have yet to decide when/ where and what event I will be competing at this summer… in addition, there is the North American (CanAm) police and fire games this summer in Ohio, and they have powerlifting as an event, how cool is that! So, I may go for a road trip…
In the meantime…
MARCH 19TH
WAVE 5 WEEK 1
MILITARY PRESS
135 x 2 sets of 10
155x5
175x5
205x6
DIPS (BW)
5 sets of 10
CHEST SUPPORTED T-BAR ROWS
3 plates x 5 sets of 10
TRICEP CABLE PUSHDOWNS
4 sets x 10 and one set x 16
Great training Bunny. Looking forward to watching your progress training for whatever meet you choose. I’ll respect you even if you’re bi-gearual.
[quote]ecogenx wrote:
Great training Bunny. Looking forward to watching your progress training for whatever meet you choose. I’ll respect you even if you’re bi-gearual.[/quote]
Hey… I figure why limit myself to 50% of the competition, right? lol!
Starting gradual increase of my workload…
MARCH 21
WAVE 5 WEEK 1
DEADLIFT
warmup
135x10
225x5
315x3
($$)
375x5
425x5
480x5
ELEVATED RACK PULLS (PIN #2 1" BELOW KNEES)
605 x 3 sets of 3
HACK SQUATS
4 plates x 5 sets of 10- atg with pause
ABS
standing cable crunches supersetted with weighted side bends 5 sets
That’s all she wrote.
if you go to the cop games in Ohio, you need to make the pilgrimage to Elite. Get a picture with Jim so that I can live vicariously through you.
[quote]mjnewland wrote:
if you go to the cop games in Ohio, you need to make the pilgrimage to Elite. Get a picture with Jim so that I can live vicariously through you.[/quote]
Just got my order delivered from EliteFTS… chose the cheapest delivery, which was like $25… when it got to my door UPS dude says I still owe $70… yeah, if I go I will get my picture taken with him… kickin’ him right in the nuts! 180$ worth of product cost me almost $300. Would have been cheaper for me to drive down there and get it myself. %^&$#!
All that aside… love the stuff…
MARCH 23
BENCH
warmup
135 x 2 sets of 10
($$)
225x5
255x5
290x6
225x10 (paused)
BENCH D.E.
135 with monster minis bands doubled 5 sets of 10
(have no idea what the weight is at top or bottom, but fun as hell)
BARBELL BENT OVER ROWS
135x10
225 x 5 sets of 10
TRICEP PRESS DOWNS
5 sets to failure pyramiding weights then a drop set
STANDING CALF RAISES
185 x 100reps
‘Til the next time… keep your stick on the ice… and thanks for readin’