Thanks Pete.
8/12/2011
reverse light short band bench
2 board
315x5
345x5
365x5
385x5
385x5
standing overhead DB press
55s x 6
65s x 6
70s x 6
75s x 6
50s x 12
YTWL
8/13/2011 - it was humid as Louisiana today. Gross.
raw DL
375x8 conventional
375x8 modified sumo
375x12 sumo, belt
yoke bar raw low box squats
235x5
255x5
265x5
add belt
285x5
305x5
GHR
BWx10
50x10
50x10
50x10
abs
miscellany
Next time I workout I’ll be in my 30s. Crap.
8/14/2011
2.5 mile loop, walked the last 0.7.
8/15/2011
raw bench
290x10
incline DB press
65s x 8
80s x 8
90s x 8
100s x 8
100s x 8
weighted pullups
BW x 10
25 x 10
45 x 10
70 x 6
BW x 12
row machine
185x10
230x10
255x10
255x10
plate loaded shrug machine
180x10
360x10
450x12
540x12
540x12
DB curls
5 sets of 10
swimming
12 laps/600m
raw squats
135x7
245x5
295x3
345x2
370x1
add belt
395x13
RDL
315x4
405x4
455x4
475x4
495x4
back extensions
No machine
abs
calves
Thursday 8/18/2011
pulldowns
150x8
210x8
240x8
270x8
300x8
row machine
185x10
230x10
255x10
255x10
reverse pec deck flyes
135x8
180x8
210x8
225x8
cardio
Friday 8/19/2011
close grip 2 boards
275x4
305x4
325x4
345x4
overhead DB press
50s x 12
55s x 12
60s x 12
65s x 12
curls
boneless chicken wings x too many
Saturday 8/20/2011
raw sumo DL
265x5
315x3
365x2
390x1
add belt
415x12
yoke bar low box squats
255x4
275x4
295x4
add belt
315x4
335x4
345x4
GHR
BWx10
45x10
45x10
60x10
60x10
step ups
abs
30 min elliptical
chipotle
cold stone
8/21/2011
1.5 mile jog
8/22/2011
pullups
BWx10
30x10
45x10
45x8
plate-loaded shrug machine
180x12
360x12
500x12
590x12
650x12
450x25
row machine
185x10
215x10
245x10
245x10
curls
5 sets of 8
swimming
8/23/2011 - lifted at TTP, weird mix of kilo and lb plates.
raw bench
133x8
177x5
221x4
265x3
309x5
2B 353x3
add old Fury
3B 407x2
2B 426x2
2B 441x2
incline DBs
80s x 8
90s x 8
100s x 8
raw sumo DL against Elite short bands, mini, monster minis, and lights
135x3
225x2
315x2
365x2
add belt
405x2
405x2
deep raw squats
225x5
315x5
add belt
405x5
No machine
2x15
calf raises
hypers
abs
8/26/2011
raw bench with reverse short average bands
3B 365x2
3B 405x2
3B 435x2
3B 435x2
12 pullups
pulldowns
210x8
255x8
285x8
row machine
standing overhead DB press
8/27/2011
raw squats
145x5
235x5
325x3
365x2
add belt
415x2
add Jack briefs
505x3
535x3
555x3 - great rebound from these briefs
GHR
BWx10
45x10
60x10
80x10
step ups
step back lunges
abs
8/29/2011
2 mile jog
bench with reverse short light bands
315x3
335x3
355x3
375x3
pullups
BWx12
25x12
25x12
25x10
row machine
185x10
235x10
255x10
plate-loaded shrug machine
270x15
410x30
410x30
shoulder internal/external rotations
9/5/2011
raw bench
275x2,2,2 very explosive
incline DBs
80s x 6
100s x 6
110s x 6
110s x 6
upper back
9/7/2011
raw sumo DL, no belt
415x3,3,3 very fast
RDLs, belt
405x4
425x4
445x4
465x4
485x4
505x4
yes/no
abs
9/8/2011
2 mile jog
9/10/2011
raw squats
395x2,2,2
yoke bar low box squats
325x3
345x3
365x3
365x3
GHR
BWx15
45x15
70x10
90x10
abs
raw bench
290x2,2,2
300x2,2
incline DBs
70s x 12
80s x 10
95s x 8
110s x 6
upper back
curls
raw sumo deads vs quad mini bands
225x2
255x2
285x2
315x2
315x2
yes/nos
abs
9/16/2011
bench against light short bands
195x3,3,3,3
bent-over one-arm DB rows
75s x 10
100s x 10
125s x 10
125s x 10
tricep pressdowns
curls
face pulls
shrugs
raw squats with belt
415x2,2,2
435x2,2
yoke bar low box squats with belt
345x3
365x3
375x3
GHR
BWx10
45x10
45x10
80x10
80x10
abs
chipotle
Enjoyed reading your log and looking at your RAW training. Good numbers my man. Keep blasting away and 2100 should be in your future instead of 2050 at next meet.
Thanks SergeantQ. I’ll hit that 2100 at my first pro meet after 2050 falls.
9/19/2011
raw bench, all work reps paused
135x5
185x4
225x3
275x2
315x2
315x2
325x2
325x2
incline DBs
75s x 8
90s x 8
105s x 8
pullups
BWx10
25x10
45x8
25x12
rear delts
shrugs
shoulder internal/external rotations
9/20/2011
2 mile jog
9/21/2011
raw sumo DL, no belt
465x2
465x2
485x2
485x2
RDL, belt
425x3
475x3
505x3
525x3
yes/nos
abs
raw squats
55x8
145x5
235x4
325x3
375x1
415x1
add belt
445x2
445x2
465x2
465x2
add reverse light bands
485x2
510x1
GHR
BWx10
45x10
45x10
70x10
90x6 - tweaked hamstring on this set. Crap.
abs
gonna swap next week’s workout with the deload the following week, should be fine by then. Not really what I needed 6 weeks out.
Adversity happens.
Keep killing it.
Thanks, it’s feeling better. I squatted 135 on thursday with no pain just to test it and did bodyweight GHRs today.
raw bench - all reps paused
135x5
185x4
225x3
265x2
305x1
335x2
335x2
350x1
incline DBs
60s x 10
70s x 10
80s x 10
90s x 10
lots of shoulder mobility shit. Been having some real pain in the left shoulder, wondering if it’s a rotator issue.