Hello everyone, I used to post on here awhile back(it’s been awhile since I’ve posted here), figured I would start up a training log. I compete in the 242’s both raw and geared. I just recently competed in my first raw meet.
Best geared lifts are
Meet/Gym
600/615 SQ
400/405 BP
485/495 DL
Best raw lifts are
Meet/Gym
375/405 SQ
300/310 BP
460/465 DL
I just done my first raw meet this past Saturday, and now I’m gonna start putting my gear back on and get ready for a SPF meet in May. Please follow along with me. I will be back in the gym probably Thursday, recuperating from the raw meet right now.
The aux days are done with very light weights, and they are used to help promote recovery while still being active and also for pre/rehab. I also do cardio for 20-30mins on those days.
Hammer Calf Presses(weight on each side)
3PLx3x20(2 legged)
1PLx2x20(1 legged)
Hammer Combo Crunch Machine
30x15
40x15
50x15
Side DB Bends
50x15
60x15
70x15
(Pretty good workout, been awhile since I’ve done box squats and also leg presses. Legs were really pumped after this. On raw squats I’m weak out of the hole so this really worked my weak area.)
One-Arm DB Rows
75x3x12
the reason I am doing these is because I am trying to fix a imbalance. My right lat is weaker then my left lat
Rear Delts on Pec-Dec
100x12
110x12
120x12
Seated Side Raises
5lbs DB’s 3 sets of 25 reps
Hammer Curls
25x12
30x12
35x12
DB Shrugs(static hold, hook grip)
60x12
70x12
80x12
(Today is normally my Decline day but I decided to try something a little different. It’s been awhile since I’ve done lockout work and had anykind of lifting gear on. And I wanted to put on my loose shirt anyways. This shirt is VERY loose.)
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Pulldowns: 70x12, 90x12
Front Squats(out of a mono-lift)
45x5
95x3
135x1
185x1
225x1 added belt
245x1 PR!!
Block Pulls- Sumo(mid-shin heigth, 3in off ground)
135x3
225x3
315x3
365x3
405x3
455x3 added belt and loose briefs, PR triple!!
475x1, was gonna go for a double but the weights fell off of the bumper plate, would have been a 2 rep PR
Stiff-Legged DL’s
275x5
295x5
315x5
1-Legged Kneeling Leg Curls
70x3x12(each leg)
Calf Presses(on leg press)
3PLx3x25(2 legged)
1PLx2x20(1 legged)
(Good workout, got a 3 rep PR off of the blocks and a PR front squat. I feel sure I would’ve gotten the 475 for 2 if it wouldn’t had rolled off of the plate.)
Williams Shrugs(static hold)
60x12
75x12
90x12
Shrugdowns(on Magnum Pulldown Machine, static hold)
60x12
75x12
90x12
4-Way Neck Machine
3 sets of 15(different weights to the front, sides, and back)
Hammer Combo Crunch Machine
20x3x20
Seated Calf Raises
70x3x20
Reverse BB Curls
20x20
20x20
30x20
Recumbent Bike: 20mins
(Good fast paced workout, all weights were light and I got a nice pump. Missed Wednesday’s Auxiliary workout.)
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Reverse Hypers: 45x15, 55x15
Box Squats(legal Depth)
45x10
135x5
225x3
275x3
315x3 added belt
335x1
365x1
405x1 added very loose briefs
425x1
455x1 tried out one of my training partners Titan Super Centurian suit, I did not like it
Hack Squats(weight on machine)
90x10
140x10
140x10
(That was it, had to hurry so I could take the wife out for Valentines day. Knees are sore for some reason, they hurt on every set I did.)
Warm-Up
Leg Extensions: 30x25, 40x25
Seated Leg Curls: 50x15, 60x15
Squats
45x5 Close-Stance
45x5 Med-Stance
45x5 Comp-Stance
135x3
225x2
315x1
335x1 added belt
350x1 added knee wraps
380x1
405x2 added reverse light bands
425x1
the light bands take off very little weight at the bottom!!
1-Legged Leg Press(plates on each side)
2PLx12
3PLx12
each leg
(That was it, wife was kinda rushing me. Gonna leave here A*S at home next time!! Also I miscounted my weeks. I’m not supposed to start my meet training cycle until next week.)
