Hello everyone, just did a meet a few weeks ago. My numbers was 540sq, 390bp, & 495dl single ply. Doing raw off-season training right now, I could possibly hit up a raw meet sometime this year(haven’t decided yet)
Monday 4/17/17 Lower(WK 1)
Leg Extensions
Seated Leg Curls
Squats
45x5, 3 sets
135x3
185x3
225x2
250x2, 5 sets
No gear not even a belt
Close-Stance Pause Squats(2sec pauses)
185x6
195x6
205x6
Lying DB Leg Curls
25x15
30x15
35x15
1-Legged Leg Press(as if a 45lbs bar)
135x15
225x15
275x15
Each leg
Seated Calf Raises
3 sets of 20
Standing Calf Raises
3 sets of 20
Abs
Recumbent Bike: 20mins
Starting a raw training cycle. And doing some higher rep accessory work and working on weak points
Wednesday 4/19/17 Upper(WK 1)
Int & Ext Rotations
Pec-Dec Flyes
Pulldowns
Bench Press
45x12, 2 sets
95x8
135x5
185x5x5
Bench Press vs Dbl Minis(POR grip)
135+Minis 2 sets of 5
Bent-Over DB Rows
50x12
55x12
60x12
65x12
Wide-Grip Pulldowns
100x12
120x12
140x12
Rear Delts on Pec-Dec
50x12
60x12
70x12
DB Curls/Tricep Pushdowns
15x15/90x20
20x15/100x20
25x15/110x20
Seated DB Shrugs(static hold)
40x12
45x12
50x12
Forearm work
Treadmill: 20mins
That’s it. Weights aren’t that heavy at the moment
Friday 4/21/17 Lower(WK 1)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
DB Shrugs
Front Squats
45x5
95x3
135x1
155x5
175x5
195x5
205x1(2sec pause)
225x1(2sec pause)
135x10
Deadlifts- hook grip
225x1
275x1
290x1, 8 sets(4 sets conv, 4 sets sumo)
Stiff-Legged Deadlifts
185x6
205x6
226x6
1-Legged Standing Leg Curls
35x20
50x20
65x20
1-Legged Glute Machine
40x15
45x15
Standing Calf Raises
4 sets of 25
Seated Calf Raises
3 sets of 25
Abs
That’s it, no belt was used on anything. later on in the training cycle I’ll see how things are progressing and I might add trap bar deads back in
Curious - how much difference does a 1 ply suit make in your opinion?
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On which lift?
This might give you a idea my best lifts are
625/450/500 multi ply(242)
550/405/510 single ply(242)
540/390/495 single ply(220)
415/305/475 raw(220)
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Interesting. Wow.
You have to really practice in gear. It’s alot of technique work. I work on mainly raw work in my offseason
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If anyone is wondering how my training is set up I have been doing it like this. Ok I have always loved working each lift and each muscle twice a week, but over time it gets to be to much. And once a week I feel I get good recovery but over time once a week feels like it’s not enough and I feel undertrained. So I came up with this to get the best of both worlds. I set my training up like this
Week A
Mon- lower
Wed- upper
Fri- lower
Week B
Mon- upper
Wed- lower
Fri- upper
Training this way I hit each lift and each muscle once every 4-5 days. I feel with this I hit the lifts often enough and also get good recovery in the process
Monday 4/24/17 Upper(WK 1)
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Gillatine Bench Press
45x12
95x8
115x5
125x10
135x10
145x10
155x10
Standing Overhead Press
45x5
95x3
115x1
125x5, 5 sets
DB Flyes
30x10
35x10
Reverse-Grip Pulldowns
110x15
130x12
150x10
One-Arm DB Rows
60x12
65x12
70x12
Face Pulls/DB side Raises
50x15/5x12
60x15/10x12
70x15/15x12
One-Arm DB Preacher Curls/One-Arm DB Skullcrushers
20x15/25x15
25x15/30x15
30x15/35x15
Neck Harness
20x2x20(front & back)
Grip work
Treadmill: 20mins
Gonna try to really work on overhead presses this training cycle
Wednesday 4/26/17 Lower(WK 2)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x3
270x2, 5 sets
No belt
Close-Stance Pause Squats(2sec pauses)
195x6
205x6
215x6
Lying DB Leg Curls
30x20
35x20
40x9, hamstrings burnt!!
1-Legged Leg Press
135x15
225x15
315x15
Standing Calf Raises
4 sets of 20
1-Legged Calf Press
3 sets of 20
Abs
Recumbent Bike: 20mins
Friday 4/28/17 Upper(WK 2)
Int & Ext Rotations
Pec-Dec Flyes
Pulldowns
Bench Press
45x12
95x8
135x5
185x3
200x5, 5 sets
All reps paused
2-Board Bench Press(POR grip)
225x3
235x3
245x3
DB Flyes
35x10
40x10
Bent-Over DB Rows
50x12
55x12
60x12
65x12
Wide-Grip Pulldowns(alternated from front to BTN)
100x8
110x6
120x6
These reps were front and btn
Rear Delts on Pec-Dec
50x12
60x12
70x12
Lying Ez-Bar Skullcrushers/DB Curls
65x12/15x12
65x12/20x12
65x12/25x12
DB Scapular Shrugs(on incline)
40x3x12
Forearms
Treadmill: 20mins
Monday 5/1/17 Lower(WK 2)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
DB Shrugs
Front Squats
45x5
95x3
135x1
175x5
195x5
205x5
225x1 paused
245x missed, was gonna pause it but bottomed out and didn’t have anything
Deadlifts- hook grip
225x1
275x1
315x1, 8 sets( 4 sets conv, 4 sets sumo)
Stiff-Legged Deadlifts
205x6
225x6
245x6
Recumbent Bike: 20mins
That was it, no belt used on anything today. Skipped my bodybuilding stuff today
Wednesday 5/3/17 Upper(WK 2)
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Gillatine Bench Press
45x12
95x8
115x5
135x3
145x10
155x10
165x8
175x6
Standing Overhead Press
45x5
95x3
115x1
130x5, 5 sets
Pec-Dec Flyes
40x15
50x15
Reverse Grip Pulldowns
90x15
110x15
130x15
One-Arm DB Rows
60x12
70x12
80x12
Each arm
Reverse Pec-Dec Flyes/Face Pulls
40x12/60x15
50x12/60x15
60x12/60x15
Rope Pushdowns/Ez-Bar Preacher Curls
50x20/45x15
60x20/45x15
70x20/45x15
Neck plate Raises(sides only)
20x2x20
Grip
Treadmill: 20mins
Friday 5/5/17 Lower(WK 3)
Leg Extensions
Seated Leg Curls
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
295x2, 5 sets(was only supposed to be 4 )
Close-Stance Pause Squats(2sec pauses)
200x6
215x6
225x5, hit the rack coming up on the 6th rep and about fell
Lying DB Leg Curls
35x15
40x15
45x15
1-Legged Leg Extensions
50x20
65x20
80x20
each leg
Adductor/Abductor machine
80x20
90x20
Both in & out
Seated Calf Raises
4 sets of 25
1-Legged Calf Press(on leg press)
3 sets of 20
Abs
Elliptical: 5mins
Recumbent Bike: 10mins
No belt used on squats
Monday 5/8/17 Upper(WK 3)
Int & Ext Rotations
Pec-Dec Flyes
Pulldowns
Bench Press
45x12
95x8
135x5
185x3
205x1
220x3, 3 sets
245x5, 2 sets(added Slingshot, POR grip)
Incline DB Press
50x12
55x12
60x12
Bent-Over DB Rows
55x12
60x12
65x12
70x12
Wide-Grip Pulldowns(alternated from front to BTN)
80x10
90x10
100x8
From front to BTN is a rep
Rear DB Raises/One-Arm Cable Side Raises
15x3x12/10x3x10
DB Curls/Ez-Bar Skullcrushers
15x12/45x15
20x12/55x15
25x12/65x15
Seated DB Shrugs
40x3x12
Forearms
Elliptical: 10mins
Wednesday 5/10/17 Lower(WK 3)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
DB Shrugs
Front Squats
45x5
95x3
135x1
185x5 added Belt
205x5
225x1
245x1 about killed my self on the walk out lol
135x8
Deadlifts- hook grip
225x1
275x1
315x1
335x1, 6 sets(3 sets conv, 3 sets sumo)
315x9 belt & lifting straps(thought I got 10 reps but miscounted)
BB Lunges/1-Legged Standing Leg Curls
40x10/35x20
40x10/50x20
40x10/65x15
1-Legged Leg Extensions/Standing 1-Legged Leg Curls
50x2x20/50x2x20
Calf Press(on leg press)
4 sets of 25
1-Legged Calf Press
2 sets of 20
Abs
Recumbent Bike: 20mins