10/4/2011
raw deads, alternating sumo and conventional on way up. Warmed up slow to test out the hamstring.
135x6
185x4
225x4
275x4
315x2
365x2
all sumo from here
405x1
455x1
add belt
500x2 - hamstring got tight, decided to reduce the ROM a little, elevated the weight on a plate and brought stance into a true modified sumo
500x2
515x1 - all work sets were easy
close stance raw squats, no belt
135x6
225x6
275x5
315x5
yes/nos
10/5/2011
could not get in the rack all damn night to do reverse band speed bench, just did some regular speed bench
225x3,3,3 - left shoulder occasionally screams at me on some reps, not on others
pulldowns
210x8
240x8
270x8
300x6
face pulls, curls, pressdowns
4 sets of 10, increasing weight
RAW Meet results. SPF meet at Supertraining Gym in Sacramento, CA.
squat (no wraps)
480 - sunk it deep, easy
518 - went up smooth, 6lb PR
529 - got it, probably had 5-10 more in the tank. 17lb PR
bench - shoulder has been acting up all training cycle, no clue how it’d go coming in
341 - easy
358 - smooth and easier than I though
375 - got it! might’ve been good for 380, which is my raw meet PR.
deadlift
540 - easy
578 - smooth and easy
601 - YES. Been trying to hit this RAW since 2005, felt good for 612. 17 lb PR.
1504 total for a big 60lb PR. 9 for 9, which I don’t think I’ve done since high school. haha. Time to get back to gear training and hit a Pro total in the spring.
Training partner in the Junior RAW 242s had an awesome day, going 628-407-584-1620.