To follow is my training for the Raw 504 Clash for Cash.
My camera is broken but i may still be able to post vids here and there.
Sunday 7/8/10
Squat: 5x2x80%=470
Walkout: each held for 8 seconds after a start command-555, 595, 645
DBBP: 3x10x80
Sumo Dl double overhand with straps: 4x3x365 (i am starting to do these hook grip but tore my thumb open and had to use straps
Chain Pause Squats: 2x375 + 60 lbs chains, 2x2x415 + 60 lbs chains
TUESDAY 7/20/10
BENCH PRESS: 5x3x80%=345
2 board med grip bp: 5x3x345
t-bar scapular retraction + rows: 3x3+3x3 plates
Behind neck press: 3x15x95 (my right AC joint has been bothering me lately)
power shrugs off blocks: 4x2x405
lateral raise: 2x10x30
db curls: 3x10x55
You seem pretty damn strong. Any background info? Weight, competition history, current maxes, goals for the up coming meet, training layout?
I am 27, competed with and now coach LSU Powerlifting, bw is probably around 310 or so and going down, competed raw and equipped now for around 6-7 years,
The trianing I do is a blend of Hatfield, Sheiko, and personal weakness training, with some singles training. I have taken different philosdophies over the years and found what works for me
hoping at this meet to go 600, 430, 600 full raw.
thursday 7/22/10
Cambered Bar Squats: 5x315, 3x365, 2x405
Cambered Bar Bench:2x5x225, 3x5x275
Deadlift: 10x1x80%=455, 10 singles done standing on a 1 1/2 inch block, no set rest periods
Rack Pull: 3x1x535
Snatch: 2x95, 2x105, 2x115, 2x125, 2x135
My workouts read as, exercise: sets x reps x load
Sunday 7/25/10
Squat: 5x3x80%=470
Strongman Squats: Start with 315 and add 20 lbs per rep up to 395 and then back down to 315 over 9 reps
DBBP: 3x8x80
Sumo DL: (double overhand hook grip) 1x315, 1x405, 1x455
Pause Squat: 2x8x325
leg ext: 2x10x35
Things are feeling really good so far.
7-27-10
Bench Press: 5x4x80%=340
2 Board Med Grip: 5x4x340
T-BAR Scapular retractions + Rows: 3x3+3x3 plates
DB Mil Press: 2x10x35 AC joint has been bothering me
Shrugs: (Done with a camber bar, first behind the back, then immediately switch to the front) 3x3+8x315
HAng cleans: 5x5x135
7-29-10
camber bar squat: 5x315, 3x365, 2x405…no belt
camber bar bench: 3x5x225, 2x5x275
Deadlift: 12x1x80%=455, done standing on 1 1/2 inch box, 12 singles with no set rest period
Rack pulls: 1x405, 1x455, 1x505, 1x555
Things are feeling great right now, next week will be strange because of the meet in puerto rico
Good luck in Puerto Rico man!
I’m not lifting…going to help some of my training partners and the rest of the team
I’m not lifting…going to help some of my training partners and the rest of the team. Thanks
[quote]LSUPOWERDC wrote:
I’m not lifting…going to help some of my training partners and the rest of the team. Thanks [/quote]
Well, good luck to everyone else then!