12/30
skwatz
bar 3x10
135 2x10 2x5
225 2x5 2x3
315 2x3
365 1x2
425 1x2 2x1
475 3x1
505 1x1 possible opener
pause squats with chain
225 +chains 3x3
chest supported rows
sets of 12
erector bridges
sets of 10
leg lifts w/ chain
2x20 1 chain
1x20 2 chain
1/2/14
bench day
bar 3x20 1x10
135 1x15 1x10 2x5
185 1x5 2x3
225 2x5 2x3
275 2x3 2x1
315 2x1 paused
345 3x1 paused
chain bench
100 lbs in chain
bar 2x20
135 2x10
super set w/
incline
bar 2x10
135 2x10
rolling db extension
4x10
rear delt flies
sets of 20
1/6/14
meet week
lower body day
squat
bar 2x10
135 3x5
225 3x3
lat pulls
50 reps total
walking lunges
30 reps total
decline sit ups
30 reps total
1/11/14
Meet day.
weighed in at 280 on the dot friday night. right where I had planned.
This was my 2nd ever Raw meet w/ wraps.
Here are my attempts:
Squat -
1st: 507
2nd: 545
3rd: 573
4th: 589
Bench -
1st: 356
2nd: 380
3rd: 396 (miss)
Deadlift -
1st: 551
2nd: 589
3rd: 606
4th: 622
Total: 1592.
The original goal was to total 1625+ but, not everything goes as planned. My squat and bench weren’t what I wanted but they were both meet PRs. Deadlift was also a meet PR and was 13lbs away from my original single ply, Sumo deadlift PR.
old PRs
squat: 551 to 589 +38lbs
bench: 363 to 380 +17lbs
deadlift: 585 to 622 +37lbs
Total: 1499 to 1591 +92lbs
1/20/14
first day back at it since the meet. took all of last week off to recover and get somewhat back in the swing of a routine this semester.
Today marks the first workout of my training for USAPL Collegiate Nationals in Orlando, Florida.
SSB squats
bar 1x10 2x5
135 1x10 2x5
185 2x5
225 2x5
add belt
275 2x5
315 3x5
GHR
2x10
1xAMRAP (hit 16)
pull ups
3xAMRAP (6 reps, 5 reps, 3 reps)
wide grip lat pulls
4x20
walking lunges
2x10 each leg
barbell curls
3x15
1/21/14
raw bench
Buffalo bar bench
bar 2x10
145 2x10
195 3x5
235 3x5
285 1x5 1x2
325 3x5 1x3
add bench daddy
375 1x5
Incline
3x10
flies
1x30
light green band triceps extension w/ v bar
3xfailure
super set w/
micro mini band single arm extensions
3 sets time under tension to failure
cambered bar military press
bar 2x10
95 3x8
1/23/14
deadlift day
beltless sumo pulls
135 3x5
225 3x5
315 3x5
405 1x5 2x3
455 2x3
conventional deficit pulls off plates
315 4x6
405 1x6 2x3
455 2x3
inverted rows
3x8 double over grip
2x8 double under grip
single arm mini band rows
3x20 each arm
band chops
3x15
1/27/14
squats day
last raw squat day before I throw on gear.
belt-less raw squats
bar 1x20 3x10
135 3x10 2x5
225 3x5
315 3x2
405 2x2
455 1x2
add belt
455 1x3 just for shits and giggs
front squat holds
225 2 sets 20 seconds
315 1 set 20 seconds
315 1 set 15 seconds
pull ups
10 reps
single arm pull downs
sets of 15
behind the neck pull downs
sets of 15
hack squats
sets of 10
GHR
20 reps
band abs
sets of 20
1/28/14
bench day
close grip floor press
bar 3x10
135 2x10 2x5
185 3x5
225 2x5
275 1x5
315 1x5 PR!!My original PR was 305x3
345 1x5 New PR!
365 1x3 New PR!!
add bench daddy
365 1x5
425 1x5
football bar bench w/ 80 lbs in chain
205 3x6
elbows out db extensions
3x15
H-rolls
3x15
1/30/14
Pulls - week 1 of program
beltless Deficit pulls. (somewhere between 3-4 inch deficit)
135 5x5
225 3x5
315 2x5
365 1x5
405 1x5
455 1x5
495 1x5 approx. 80% of my last comp deadlift. Went easy. was going to do more but my callus busted.
cambered bar GM
4x8
band rows - 1 arm
4x20 each arm
super set w/
band pull through
4x10
abs
2/3/14
squat day. straps down
buffalo bar squats
bar 3x10 2x5
145 2x10 1x5
235 1x10 2x5
add belt
325 2x5
375 2x2
add suit
375 1x3
435 1x3
485 1x3
WORK SETS (70% of projected max)
525 5x4
box squats w/ buffalo bar
225 5x5
barbell step ups
2x5 each leg
wide grip lat pulls
4x15
band abs
sets of 20
GHR
sets of 12
2/5/14
bench day
bench w/ doubled mini bands. I’m guessing the tension is somewhere around 100-150 at the top? im not too sure
bar 2x10
135 2x5
185 2x5
225 2x5
275 1x3
305 1x2 Never done bench against bands sooooo thats a PR. haha could be somewhere between 400-450 at the top
close grip board press w/ doubled mini bands
135 - 5 reps to 3 board, 5 reps to 2board, then 5 reps to 1board
185 - 5 reps to 3board, 5 reps to 2board, then 5 reps to 1board
Machine flies
100 total reps
band triceps extensions
3xfailure
super set w/
1 arm mini band triceps extensions
3xfailure (super slow and controlled reps)
1 arm shoulder press
4x10 each arm
2/6/14
deadlifts
belt-less deficit pulls. (2-4 inch deficit)
135 2x10
225 3x5
315 3x5 1x3
365 2x3
405 2x3
455 1x3
505 1x3
545 1x2. missed the third. I kept getting caught on my shorts leg and my hip was bothering me some. this was right in between 85-90 percent. which was what I wanted.
band deadlifts off blocks. EliteFTS short bandsx2 (added approx. 115 at the top)
315 1x5
405 1x5
455 1x3
495 1x3
545 1x0. This was my first time doing the movement. felt awkward but I liked it.
cambered bar GMs
105 3x12
195 1x10
45 degree hypers
3x10
super set w/
rigged up reverse hypers off a GHR
3x10
chest supported rows.
2x20
2/10
squats
raw
225 5x5
315 3x3
405 2x3
add suit straps down
405 2x5
475 2x5
515 1x5
work sets (straps down, no wraps)
565 5x4
SSB no hands box squats
bar 5x5
GHR
3x15
Chest supported row machine w/ mini band added
sets of 15
band abs
sets of 15
2/11/14
bench night
CG bench press
bar 2x10
135 2x10
185 1x10
225 2x5
275 2x5
315 1x5
335 1x5
365 1x3
add bench daddy
365 1x5
455 1x3
incline
3x10
military dead press
bar 3x10
95 2x10
135 2x6
205 1x6
barbell skull crushers
bar 2x10
95 4x8
2/13/14
pulls day. 3rd and final week of deficits wave. Working up to a single @90% of 1RM or higher (562.5 or higher)
3-4 inch deficit
135 3x10
225 3x5
315 3x5
405 2x2
505 1x1
545 1x1
585 1x1 beltless conventional PR (approx. 94%)
add belt
615 1x1 conventional Deficit PR (approx. 98%)
pull ups
3x5
assisted pull ups machine
2x10
roman chairs
2x15
single leg curls
2x20 1x15 each leg
rev grip barbell curls
3x15
2-15-14
Bench day- First day back in a bench shirt.
raw warm up
135 2x15
225 1x10 2x5
315 1x5 1x3
add shirt
405 1x10 (3 reps to a 3board, 7 reps to 2board)
405 1x8 (3 reps to a 2board, 5 reps to a 1board)
495 1x6 (3 reps to a 2board, 2 reps to a 1board, 1 rep full range)
495 1x6 (2 reps to a 2board, 3 reps to a 1board, 1 rep full range)
545 1x3 (1 rep to a 2board, 1 rep to a 1board, 1 rep full range)
545 1x3 (1 rep to a 2board, 1 rep to a 1board, 1 rep full range)
I’m not sure what to think about this workout. I felt weak off the chest and my lockout wasn’t as solid as it needed to be. But, I also haven’t been in a shirt since April 2013. I am about 7 weeks out from USAPL Collegiate Nationals.
2nd workout today will consist of:
2-3 chest based exercises
2-3 triceps exercises.
1 shoulder exercise.
2/17
Squat night.
This is week 5 of 12 for my training to USAPL Collegiate nationals. This is also only my third week back into to a squat suit.
raw warm up
bar 2x10 2x5
135 1x10 3x5
225 3x5
315 2x5 3x3
365 2x3
add belt
405 2x1
add suit
405 1x5 1x3
495 2x3
545 2x2 straps up
WORK SET @ 80%
605 5x4 straps up (last two sets I used a light wrap) strength is there, depth is almost to the point where I can dip to hit it.
GHR
1x12
3x12 w/ mini band
Chest supported row w/ green band
3x15
one arm mini band row
1x30 each arm
db hammer curls
2x20
2/18
DE bench/upper assistance day
I am going with the DE bench scheme this week just to see how it feels. If I dont like the way I recover by my next bench day in the shirt I will change what I am doing on this session during the next few weeks
Speed bench w/ doubled mini (possibly monster mini) bands (somewhere between 75-150 at the top?)
bar 2x5
135 3x3
work sets
185 12x3 (2 sets close grip, 4 sets pinky on ring, 2 sets ring finger, 2 sets middle finger, 2 sets pointer finger)
close grip bench
3x8
rolling triceps extensions w/ mini band
2x15 w/ 1 mini band
1x15 w/ 2 mini bands then dropped to 1 band for 10
seated 1 arm smith machine shoulder press
2x8
lat raises
75 total reps
triceps
2/20/14
pulls day
Stiff leg deadlift: goal today is to work up to a set of 5 at about 80% of 1RM. (497ish)
135 2x10
185 2x5
225 2x5
315 1x5
365 1x5
405 1x5
455 1x5
495 1x4 (this was 80% of my 1RM) This is a PR.
suitcase deadlift
135 3x5 each arm
Reverse hyper
4x12
neutral grip lat pulls
2x20
hanging leg raise
3x10