3x1 bench from yesterday, what do you all think?
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Setup looking consistent. 100 looking smooth.
Looks pretty good. You’re still gripping quite wide so your elbows and wrists aren’t quite stacked but your forearms stay vertical in one plane which helps. You might want to try not tucking as hard and getting your elbows under your wrists more on the chest - think pulling the bar apart.
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SIGH deloads are boring…
split squats - 25kg 4x5
Feet up bench - 62kg 5x5 (also did a 100kg single because someone said i couldnt, so i benched 100kg without feet.)
Accessories:
seal rows
face pulls
triceps
biceps
ab rollouts
Warmup
Cluster of cleans, front squats en sldl’s
Goodmornings 3x8 50kg
Squat paused 3x5 75kg
Squat 1x 155kg (Felt like a opener… I did warm up to the weight properly.)
CGBP 4x5 75kg
overheadpress 3x5 55kg
Romanian deadlift 3x8 100kg 1x6 120kg (with belt)
Some fucking around with muscle ups. I WANNA GET ONE MUSCLE UP MAINE.
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today
10ming walking on incline
dumbell floor press 4x5 20kg
incline bench press 4x5 60kg (also worked up to 90kg incline press)
Seated rows 3x8
face pulls 3x12
tricep pushdowns 3x12
bicep curls 3x12
did like 200hammer curls with a band for the pump (and some triceps)
ab wheel rollout 3x15
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Some assholes where using the squat racks for rackpulls so i had to do my full squat workout in about an hour.
Anyways, i did a very easy 160KG single on squat, i think i’m good for anywhere 165-170 tbh.
For bench i just did a single at 102,5kg.
Pretty much my friday workout. HAaha
Home- I iced the living fuck out of my knee’s and used some muscle/joint creme (got it from a friends dad.)
Excited to max out on my squat and bench in december, they’re feeling fucking awesome. My deadlift is shit. I think ill get that 200 mark tho.
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Tried out the yoke today at the gym, it’s base weighs 130kg (owner told me)
Pretty cool stuff! 
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So some changes to the program:
Removed a ton of fluff, making the workouts shorter.
On monday we added “primers/daily maxes” a single at a 8.5 rpe, followed by my regulair stuff to get used to some heavy weights, not thinking “WOW fuck, thats heavy!”
Some superset stuff to make the workouts a bit quicker.
Post gym thoughts: Shit session, everything moved ok but people where annoying me.
I asked someone for a spot and he literally refused to spot me, LIKE WTF? He’s also the owner of the gym, so yeah… Then during deads he kept pushing the bar away… Ok?
Squat primer :150kg @ rpe 8,5 (moved good.)
pin squats: 3x5 @ 90kg
Double paused bench: 87,5kg x5, 90kg x 3 90
Comp bench- 90kg x 2
100kg x 1
102,5kg 3x1
deadlift primer : 150kg @ rpe 8,5
wide grip deadlifts 90kg 4x5
pendlay rows 4x8 60kg
done
Ed Coan uses a variation where he pushes the bar way to increase tension on the hamstrings.
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didn’t have any motivation last night, fell asleep for diner, still went and did ok.
Warmup: single leg leg press 4x8
renegade rows 4x10
split squats 4x6
feet up paused medium grip (my normal grip) bench 5x5 . (65kg)
Incline fly’s 3x8
seal rows 4x8 35kg dumbells
face pulls 4x8
Super set ; tricep pushdown- Hammer rope curls
all in al about a 1hour and 15 minute session, so nothing to long.
Excited for friday’s training. 
Switching up my program a bit in general has made allot more excited for training.
Left wrist/elbow are bothering me. Gonna do lots o hammer curls today.
10 minute walk on incline treadmill
Paused squats 4x5 - 105kg
Close grip bench 4x5 - 77,5kg
Z-press 4x5 35kg
Romanian deadlift 4x8 -85kg
Barbell row 4x10 - 60/70kg
Superset: Leg curls, leg exstension.
Quad pump was pretty insane. Idd say my quads are getting pretty big,
Should i post a pic?
Boredom day:
10 minute brisk walk, cluster of just the bar: cleans, sldl, front squats, overhead press.
one leg leg press - 60kg 3x5
Hyperexstensions - 10kg 4x10
renegade rows - 8kg 3x10
Incline bench - 62,5kg 4x5
Seated rows - 70kg 4x8
face pulls - 36kg 4x10
Tricep pushdown 4x10
barbell curl 4x10
ab wheel rollout
Fun session today!
Squat:
110kg x5, 120kg x5, 130kg x5, 140kg x5.
Squat with Wraps?? So i tried out some wraps today, it’s kinda painfull but it was fun.
I did 140kg for a single.
Bench:
2x5 95kg
Slingshot bench: (yeah, i tried out a slingshot from the same guy that lend me wraps. Think ill get a slingshot myself, Knee wraps maybe in the future ill see…)
110kg x 3 (my 1RM)
105kg x 3
105kg x 3
Deadlift primer:
160kg
120kg x 5
130kg x 5
140kg x 5
@MarkKO Whats your opinion on using wraps for raw lifting?
If your fed allows wraps, probably a good idea to at least learn how they feel and how best to wrap them for you. Some people find the groove changes a lot in wraps, I don’t really. It takes me a few sets to adjust and I’m good. I get around 50 lbs at most out of wraps, so there’s that. If you can borrow a few pairs and try them to find which work best for you, that’s probably ideal.
I like stiff wraps, I find stretchy wraps give me almost nothing.
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I compete in a ipf affiliate, so no wraps for me in competition.
Thought it be something to add to my training every now and then.
Me neither, i just squatted like i normally did. hitting depth was harder tho.
the owner of the wraps told me, it wouldnt make sense to use them when i’m training for “classic raw”
Monday:
Warm-up
Stretching/band work/dynamic type workout
Squats: 1x1 single @ rpe 8,5 - 152,5kg
Pin squats: 3x5 - 100kg
Double paused bench 3x3 - 90kg
Comp style bench- 100kg x 2 - 102,5kg x 1 - 105kg 2x1 (first my butt raised, fixed on the second set.)
Deadlift: 1x1 single @ rpe 8,5 160kg (started this off in a bad position, bar rolled away right before pull. A well, still a fairly good single.)
100kg 3x6 wide grip deadlifts
pendlay rows 3x8
3x20 calf raises (gonna try and get the calfs to atleast look somewhat respectable compared to mah quads.)
tuesday:
Single leg leg press 60kg 3x8
Renegade rows 3x8
Split squats 3x6
feet up bench 3x5
seal rows 3x8
face pulls 3x8
superset:
tricep pushdown 3x12
bicep curls 2x12 1 x infinity
calf raises 3x20