Like many people, I am going to start this log to force me to keep a journal and track my progress. Hopefully some of yall find it useful or just would like to follow along and give some input along the way.
Like the title says, I lift in a Raw Fed with a belt.
Current BW: 198 (dropped from 215 over the last few months…want to get to 190 and compete 181)
Best competition lifts
Goal is to improve all these lifts while dropping down a weight class.
I’ll outline my training program so you have an idea of what it looks like. This was developed by me over the years of figuring out what works and how I respond to training intensities. My training is programmed in 5 week blocks. 4 true training weeks and a deload week. I am always striving to work my weak points and improve my technical form.
Day 1: Deadlift day
*I do one main deadlift exercise for wk 1 and 2. A new exercise for wk 3 and 4.
During week 1 I hit 3-5 moderate singles. Week 2 a very heavy single or 2-3 at 90+% depending how I feel. Repeat this for new exercise during week 3 and 4.
*Posterior chain assistance work that I rotate
*upper back exercise of choice
Day 2: Bench day
*Cycle the bench almost the same as the deadlift but I will add a little more volume. But same principle, usually first 2 weeks is bench press then the 2nd two weeks is another bench movement.
*I will do a pressing assistance exercise then lots of tricep work
“off” day: 30-40 mins of elliptical. ab exercises…yeah sometimes i hit a few high rep bicep exercises. I’m sure theres plenty of reasons not to do this, but I like to.
Day 3: Squat
*Will hit 4 sets of 5 in week 1 around 70%. 5x5 around 80 in wk 2. lighter sets of 3 in week 3. and heavy singles or doubles in week 4. Rotate box and free squats here
*Pick 3 assistance exercises from my “bank” that I feel I need to work on
Day 4: Upper body
Bench assistance exercise of choice. usually floor press, pin presses, close grip etc.
May do some 50% speed work or pause off the chest work
overhead press/DB shoulder press
then usually super set 2 upper back and 2 tricep exercises to finish
I either do nothing on sat and sun or I go in and do some cardio and abs.
Thanks for reading and look forward to posting and interacting with you guys