I’m a 28 year old lifter from the Netherlands. In december the Dutch Raw Championships will take place. I am going to compete in the -83 kilo class.
Currently i only train beltless. Got tired of all the belt stuff and i really feel beltless training makes me stronger.
The guidelines i am using for my training are taken from 5/3/1 and adapted to my own preferences. I’m experimenting with overhead work since a while and less bench. Only one flat bench training a week, nowhere near max. I feel like my shoulders are the bottleneck and that’s reflected in the oh weights. One time i did a same experiment for about 6 weeks and hit my highest bench number ever, stupidly i neglected the shoulders again after that.
I’m running 2-3 cycles in a row and after that i deload and do a (mock) meet. Kinda like the cube method.
Well thats about it, i guess. I’m going to post my trains now.
Oh yeah, my best alltime 1rm’s in training are:
- 215 kilo belt only squat @ 90 kilo bw
- 250 kilo belt only deadlift @ 92 kilo bw
- 140 kilo paused bench @ 90 kilo bw
My best raw meet ever was:
205 + 130 + 227,5 @ about 87,5 kilo bw (lonnngg time ago)
Training from last monday:
6x2 one legged for distance
Bottom paused squats
Wide grip oh bb press
5cm snatch grip box pulls
Farmer walks - new pickup per 12 meter
- 3x 30 secs planks
- 3 sets side raises
- 3 sets db flies
- 60 reps band triceps pushdowns
- foam rollen + stretchen + deadhangs
BB Snatch paused under knees
Deadlift - 3’s day
conclusie: lol. had one rep left. beltless this is even a pr.
Presses + pulls
6x 100 paused bench press superset 6xBW + 20kilo smalle grip pullups
2x3 110 paused bench press superset 6xBW + 20kilo smalle grip pullups
2x10 32 high incline db press superset 2x12 BW hammergrip pullups
conclusie: bench strength holds up fine. every set 2-3 reps left. technique is suffering a bit… but that isnt really a problem at the moment.
Bear hug walks
3x for distance
- partial standing ab wheel rollouts
- 3x30 rear delt flies
- 3x12 cable flies
- 3x10 neck extensions
- deadhangs and stretches
5x2 weighted for distance over benches
Squats - 3’s day
3x 130 kilo
3x 150 kilo
5x 165 kilo
conclusie: experimenting with a higher bar placement. i still have to get used to it, but it does feel like the bar travels a better path than before.
Wide grip strict oh press
3x 50 kilo
3x 57,5 kilo
3x 65 kilo
3x 65 (regular grip)
3x1 12 meters 112 kilo
- 5x10 hanging leg raises
- 2x10 leg curls
- 3 sets head harness neck raises
- foam rollen