Training for USAPL Raw Nationals

Week 8

5/24: Sunday
Squats-135x10 225x8 275x3 315x3 370*x5x2 sets
High bar squats-320x5x2 sets
Dumbbell shrugs-1x30 1x20
Bulgarian squat-3x15 each side
Pull through-2x20
Standing abdominal

5/26: Tuesday
Bench-135x10 185x10 225x5 250x1 275x1 305!x1x2 sets- weight felt easy but there was some pain in right forearm- could not focus
270x5x3 sets
Hammer curl-3x15
Wrist curl-3x15
wrist extension-3x15
Neck
Pushdowns-3x15
Elliptical- 20 minutes

5/28: Thursday
Box Squat-135x5 185x4 225x3 275x2x5 sets
Deadlift- 135x10 225x5 315x3 415x5
Deadlift off plate-365
x5
Bent row-3x8
Pulldown-2x12
Reverse hyper-3x10
Shovel Deadlift exercise-2x10 each side

5/30: Saturday
Bench-135x10 185x10 230x8x2 sets
Incline dummbell press-5x10
front raise-5x10
side raise-5x10
pushdown-3x20

*-belt
!- wrist wraps

Week 7 damn forgot to update this thing…

5/31
Squats- 135x10 225x5 275x3 315x3 365x1 385x5x2 sets
I squat with 5 other guys this week everyone was there, they got behind me and this felt like a newspaper
high bar squat-335x5
shurgs-315x25 405x8 held 495 and 585 to help my grip
pull through-3x15
ab wheel- 3x10
elliptical- 20 minutes

6/2
Bench press-135x10 185x5 225x3 250x1 275x1 295x1 315@x1 280x3x5 sets
I pause the last rep each set and the singles
nose breakers-2x8
reverse curl-5x10
wrist curl-5x10
Neck work
Jump rope-10 minutes

6/4
Box squat-135x3 225x3 275x2x5 sets
Deadlift-135x10 225x5 315x1 365x1 425x5- very easy but I forgot the chalk so I couldn’t really hold them at lockout (I realize I need to work on grip strength)
deadlift off box-375
x5
I worked late so I didn’t have time to do anything else before the gym closed

Next week Squats are moving to triples, but I think I’ll keep the deadlift at 5 reps and see how that goes- pull has been weak since I strained my back a year ago but it seems as though I’ve finnally recovered and my DL is coming back!

*- belt
@-wrist wraps

Week 6
6/8
Squat-135x10 225x5 275x3 315x3 -belt on- 365x1 395x3x2 sets
I was at a different gym, alone. I’ve come to rely on verbal commands from my training partners to keep my head up and not lean forward. The weight shouldn’t have felt this heavy but I kept letting my chest come forward, which was obviously not good. No biggie, I’ll crush this next week
High bar-no belt- 345x3x2 sets
Shrug on calf machine-1x30 1x23- really should use dumbbells though to work grip
Pull through-3x15 1x20
ab wheel-3x8
Treadmill- 20 minutes

6/10
Bench- 135x10x2 sets 185x5 225x3 275x1 300x1 -wrist wraps on- 325x1 (surprised myself it felt like 135) -wrist wraps off- 290x3x5 sets
I paused the last rep of each set and the singles
close grip-225x5x2 sets
Push downs-3x20
didn’t work forearms because I am deadlifting tommorow
This was my strongest bench day this cycle, and taking into account the fact that this is after missing my light bench workout last weekend I have to figure I’ve been overtraining.

There’s always the fine line between pushing yourself and overtraining which is really individual. I think I’m going to really cut back on the assistance work for the bench and see how my body responds. In my training group I’m the worst bencher so I’m really motivated and pumped about this session.

Do wrist wraps any poundage to your bench? I was thinking about getting some.

[quote]BlackLabel wrote:
Do wrist wraps any poundage to your bench? I was thinking about getting some.[/quote]

They will help keep your wrists straight, so your leverage thoughout the lift will be better, so yes, this can increase your bench poundage, although not by a huge amount. If you are going to get some I would recommend the Iron wrap Z from Inzer they are very strong and durable.

6/11
cut out box squats for the last 6 weeks
Deadlifts-135x10 245x3 335x2 385x1 -belt on- 435x5
Deadlift off plate-385x5
Barbell row-245x8 245x6
Underhand pulldown-3x10
wrist roller-4 sets
reverse hyper-3x12
reverse crunch-2x20

6/13
Bench-135x8 185x8 240x8x2 sets
Overhead-3x8- moderate weight, just keeping the shoulders in shape
nose breakers-3x8

Week 5

Squat-135x10 225x5 275x3 315x3 -belt on- 365x1 407x3x2 sets (counting the 1-lb collars since it’s over 4)- these felt fairly easy
High bar squat(no belt)-355x3
Dumbbell Shrug- 3x20
One leg press-2x5 1x12 each side
eagle sit-up with medicine ball- 3 sets- held weight on top of head these are a bear
elliptical machine 20 minutes

[quote]al1492 wrote:
BlackLabel wrote:
Do wrist wraps any poundage to your bench? I was thinking about getting some.

They will help keep your wrists straight, so your leverage thoughout the lift will be better, so yes, this can increase your bench poundage, although not by a huge amount. If you are going to get some I would recommend the Iron wrap Z from Inzer they are very strong and durable.[/quote]

Ok thanks.

Do you use them for squats as well? I cant do low bar to often because they kill my wrists.

[quote]BlackLabel wrote:
al1492 wrote:
BlackLabel wrote:
Do wrist wraps any poundage to your bench? I was thinking about getting some.

They will help keep your wrists straight, so your leverage thoughout the lift will be better, so yes, this can increase your bench poundage, although not by a huge amount. If you are going to get some I would recommend the Iron wrap Z from Inzer they are very strong and durable.

Ok thanks.

Do you use them for squats as well? I cant do low bar to often because they kill my wrists.[/quote]

Sorry for the late reply I haven’t been on recently. I don’t use them when squatting but I don’t carry the bar super low. I know a lot of people use them when squatting so it’s up to you.

6/16/09
Bench-135x10 185x5 225x3 250x1 275x1 305x1 330x1 (wrist wraps) 295x3x5 sets
these felt strong today
Close grips-225x5x2 sets
Reverse curl-3x12
wrist curl-4x15
-Off topic but pretty cool former Mr. Olympia contender Kevin Levrone was at the gym training his back and biceps. I don’t really follow bodybuilding but apparently he is making a comeback (although to my knowlege he isn’t planning to compete in the near future). His videos say he hadn’t lifted in 3-4 years but he still is in great shape!

6/19/09
Deadlift-135x10 225x5 315x3 405x1 445x1(belt)
Deadlfit off 100#-395x5 (loose belt)
Barbell row-225x8x3 sets
pulldown-3x12
Overhead cable hold (don’t know what else to call these a buddy who is a trainer got me to do them)-3x30 sec each side

6/20/09
Bench-135x10 185x5 205x3x8 sets (speed)
overhead press with dumbbells-3x8
pushdown-3x15
Wrist roller-3 sets

Week 4

6/22
Squats-135x10 225x5 275x3 315x3 365x1(belt) 415x3x2 sets (belt, knee sleeves)
High bar squat-365x3- felt something “tweak” in my right hip so I skipped the second set
sit up-3x15
back raise-3x15

6/24
BP-135x10 185x5 225x3 275x1 295x1 315x1(wrist wraps) 270x5x3 sets
close grips-225x5x2 sets
bike-20 minutes

*I’m feeling a bit overtrained, little aches in the joints and also mentally I’ve been a bit fried and feeling pretty irritable, I have trouble focusing and dread going to the gym after work. I’m thinking of cutting out the assistance for the rest of the week, see if it refreshes me.

I use to go lighter every fourth week. Since I’m still in my early 20s and not exactly moving world class poundages I feel I can get away with training heavy every week on a physical level but like I said mentally I really feel fried. The next time I peak for a meet I think I’ll try to deload some every 4th or 5th week.

[quote]al1492 wrote:

I use to go lighter every fourth week. Since I’m still in my early 20s and not exactly moving world class poundages I feel I can get away with training heavy every week on a physical level but like I said mentally I really feel fried. The next time I peak for a meet I think I’ll try to deload some every 4th or 5th week.

[/quote]

Keeping the volume about the same and lowering the intensity about 5-8% for a week might be all you need. I think there is no reason to start burning yourself out this close to the meet.

[quote]mrodock wrote:
al1492 wrote:

I use to go lighter every fourth week. Since I’m still in my early 20s and not exactly moving world class poundages I feel I can get away with training heavy every week on a physical level but like I said mentally I really feel fried. The next time I peak for a meet I think I’ll try to deload some every 4th or 5th week.

Keeping the volume about the same and lowering the intensity about 5-8% for a week might be all you need. I think there is no reason to start burning yourself out this close to the meet.[/quote]

Thanks. I though about doing this but since the program I was on seems to be working well I was kind of hesitant to deviate from it. I will see how the rest of the week goes, and if I feel I need it I will take a deload as you suggested.

6/25- Thurs

DL-135x10 245x5 335x3 425x1 -belt on- 465x5
DL off 45# plate-425x5 (loose belt)- didn’t want to break weights down so I used 45 instead of 100
Pulldowns-2x10
GM with blue band-3x20
side bend-3x20
Bike- 20 minutes

6/27- Sat
Bench-135x10 185x10 225x5 250x8x2 sets- last rep paused each set
Military press-3x8
Pushdowns-2x15 1x20

Week 3

6/28: Sunday
Squat-135x10 225x5 275x3 315x3; belt on 365x1 407x1; belt and knee sleeves- 427x3x2 sets- first set was a bit tough, second set easier as I looked up, felt like I have 3 left in me
High bar squat-300x5x2 sets- decided to taper off the weight to save my back
Ab wheel-2x8
neck bridges
had to leave gym for something so skipped cardio

6/30
Bench-135x10x2 sets 185x5 225x3 250x1 275x1 300x1 320x1(wrist wraps) 280x5x3 sets(wrist wraps on last set); last rep of each set and singles paused
Close grip-225x5x2 sets
Hammer curls-4x15
Wrist curls-2x15

felt off today for some reason

7-2-09
Deadlift-135x10 245x5 335x3 425x1 475x5(belt)
Off 100#-425x5(loose belt)
chest supported row-2x10
pulldown-2x10
Pullthrough-3x20
woodchop-2x15 each side

Week 2

7/5/09
Squats-135x10 225x5 275x3 315x3 365x1(belt) 407x1(belt) 437x3(belt, knee sleeves) 462x1(belt, knee sleeves)- felt lighter than 437 for some reason
High bar squat-300x5
Speed bench-205x3x8 sets
dumbbell press overhead-2x10
hammer curl-3x15
elliptical- 20 minutes

Next week I’m going to do my opener and second attempt with commands.

7-8
Bench-135x10 185x5 225x3 260x1 285x1 310x1(wrist wraps) 330x1 (wrist wraps)-came up fast! 290x3x5 sets- last rep paused each set
Close grips-225x5x2 sets 275x4-paused third, decided to go for 5 but 4th went slow so I wracked it
dumbbell fly-3x15- shoulders feel real tight, hard to get a range of motion
pushdowns-3 sets