Training for RAW Meet in Sept

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

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

Where’s the meet? What weight class?

[quote]JLD2k3 wrote:
Where’s the meet? What weight class?[/quote]

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.

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.

[quote]JLD2k3 wrote:
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.[/quote]

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

Best of luck with your training.

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

[quote]BlackLabel wrote:
Training is looking very nice overall, what kind of numbers will you be shootin for at the meet?[/quote]

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

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

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

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

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

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

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

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

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.

[quote]muscle_g wrote:
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.[/quote]

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

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

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.

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

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…