T Nation

Training for RAW Meet in Sept


#1

6-20

Squat- 135x10 225x5 315x3
345x5
370x5
395x5
365x3 (paused)

one leg press- 5 sets of 10 each leg
crunch- 3 sets of 20
back raise- 3 sets of 20


#2

6-22
Bench press- 45x20 135x10 185x5 225x3
255x5
270x5
285x5
270x5 (paused)
255x5 (paused)

Pushdowns-3 sets of 20
Hammer curls- 3 sets of 12


#3

Where's the meet? What weight class?


#4

It's out in Zion crossroads in Virginia. In the morning I am usually 250-255 but I tend to gain weight training for a meet so I don't think I will make 242 with the 2 hour weigh-in, so I'll probably be a smaller 275.

Thanks for asking.


#5

I've got a few guys here in Lynchburg, VA doing that meet with me. We've got two 198's, a 123, a 275, and maybe a 165.


#6

Oh right on man, guess I'll see you there.

Best of luck with your training.


#7

Training is looking very nice overall, what kind of numbers will you be shootin for at the meet?


#8

Thanks guy. My goals for the meet are 525 SQ/350 BP/565 DL but I'll adjust if need be


#9

6-24

Deadlift: 145x10 255x5 345x3
385x5
410x5
435x5

Cable row- 5 sets of 10
KB swing- 3 sets of 15

Back raise-3 sets of 20
Straight leg situp on back raise machine- 3 sets of 15


#10

6-26
Close grip bench-45x20 135x10 185x5
225x5
240x5
255x5
225x10

Dumbbell shoulder press- 4 sets of 15
Wrist roller -5 sets


#11

6-27
Squat- 45x20 135x10 225x5 275x3 315x3
365x5
385x5
410x5 - meant to film but my buddy goofed on it

370x3 (paused)

370x3 (paused)

One leg press- 5 sets of 10
Back raise- 3 sets of 25
Crunch- 100 total reps


#12

6-29

Bench- 45x20 135x10 185x5 225x5
265x5
280x5
295x5


280x5 (paused)
265x5 (paused)

Pushdowns- 5 sets of 10
Hammer curls- 4 sets of 10
Leg raise- 3 sets of 15


#13

Christ my arms are skinny I'm like a reverse Guido


#14

7-1

Deadlift- 145x10 255x5 345x3
400x5
425x5
450x5

V-handle pulldown- 5 sets of 10
Kettlebell swings- 3 sets of 16

Sit ups- 3 sets of 20
Back raises- 3 sets of 20


#15

Looking good man! I'm getting ready for a meet also, it's a APA meet on Aug 28th, I just started a log here too.


#16

Thanks bro I'll be sure to follow along. Best of luck to you.


#17

7-3

Close grip bench- 45x20 135x10 185x5
235x5
250x5
265x5
250x5(paused)
235x5(paused)

Press behind the neck:4x10
superset with side raise:4x10

Wrist roller- 5 sets


#18

7-5

Squats- 45x20 135x10 225x5 275x3 315x3
375x5
400x5
425x5

Crunches: 3x25
superset with back raise: 3x20

Forgot Chuck Taylors so I squatted in sneakers. Really threw my form off all the squats look like good mornings.


#19

7/6

Bench- 45x20 135x10 185x5 225x3 250x3
275x5
290x5
305x5
290x5 (paused)
275x5 (paused)

Nose breakers- 5x10
superset with hammer curls 5x10

Forgot Ipod so no video


#20

7-8

Deadlift- 145x10 255x5 345x5
415x5
440x5
465x5

Cable rows-4x12
kettlebell swings- 3x17

Back raise-2x25
superset with side sit up-2x10 each sides

finally found my Ipod when I got home...