Update 5/16

Highlights from last few weeks 5/16 Raw sumo deads 655x2 705x1 too bad I didn't film it, I believe that is more than the usapl raw American deadlift record @242. Had room to spare.//////// 5/12 Raw squats 535x2 505x3//////// 5/10 Bench 405x3 385x3 paused 315x3 cg paused///////// 5/8 Deads 630x2//////// 5/5 Squats 530x2 495x3/////// 5/3 Bench 405x1 385x2 paused Crap day//////// 5/1 Rack pull at knees 785x1//////// 4/28 Squats 530x2 475x3 405x5 no belt 315x5 no belt, high bar, pause squats

Update 4/14

4/14 raw squat with yoke bar

445x3
515x1
Regular bar
365x3 high bar paused

Ghr
1 chain x 10
2 chain x 10
3 chain x 3, 2 chains x 3, 1 chain x 3, no chain x 3

Calves
Prowler with 90 lbs 4 trips
Abs

4/12 raw bench

135x10
225x4
315x4
405x4 added reverse band minis
435x4
315x8 no bands

Cg bench w mini bands
225x4
225x3

Triceps
Lats
Abs

4/10 deadlift
Raw conventional
245x3
335x3
425x3
515x3
615x3

Sumo
495x1 5 sets about 1 minute rest between sets

Ghr 3 sets x bw
Abs

4/7 Squats
135x5
225x3
315x3
405x3
510x3
460x3

365x3 high bar squats

Ghr x 3 sets with band

Calves
Prowler 2 trips
Abs

Bench 4/5
Swiss bar
Worked up to 300x4

Triceps, Lats, abs

Update 4/4

Deadlift 4/3 - Conventional- Raw

245x3
335x3
425x3
515x3 added belt
585x3

Sumo Raw - No Belt 475x1 x 6 sets short rest

GHR- 3 sets bw
Abs

Squat 3/31 Raw
135x5
225x3
315x3
405x3 added belt
495x3
455x3
315x5 No belt, High Bar, Pause Squats
365x3 No Belt, High Bar, Pause Squats

GHR- 3 sets with chain
Prowler- 2 short runs with 2 45s, 1st time trying the prowler, very easy at first but then I was out of breath fast.

Abs, Calves

Bench 3/29
135x10
225x4
315x4
385x4

CG Bench with a band 225x5, 245x5
Lats, Tricep, Abs


Deadlift 3/27

RDL with Straps- No Belt Conv.

245x4
335x4
405x4
495x4
585x1

Sumo Raw- No belt 445x1 x 6 sets short rest

Superset 52lb kettlebell swings x 12 + GHR x 12 BW = 3 sets

Abs

Squats 3/24

SSB Squats w/belt
155x4
245x4
335x4
425x4
475x1

Leg Press 2x5

Abs, Calves

Bench 3/22
135x10
225x4
315x4
375x4

CG with band 225x5 2 sets

Triceps, Lats, Abs.

Update 3/20

3/20 raw deadlift conventional

Jump stretch platform with short bands

155x3
245x3
335x3
425x3 added belt

Sumo raw no platform

425x1. 5 sets 30 sec rest between lifts

Rdl
335x5 no belt

Ghr 2 sets 15 body weight

3/17 squats raw no belt

490x2
440x3

Leg curls 3 sets
Calves, abs

3/15 bench

365x4
325x4
225x10 close grip

Triceps, back, abs

Deadlift 3/13

Rack deadlift, bar right a knee

Worked up to 645

Sumo pulls

335x1. 5 sets 30 sec b/ lifts

Abs 3 sets


Still very sore from Saturday to pull heavy from the floor

Squat 3/10

Raw squat no belt

135x5
225x3
315x3
405x3
470x3

Raw deadlift, added belt on last rep which was 585. Sumo

315x1
405x1
495x1
585x1

Ghr 4 sets

Calves


Deadlift today was just an experiment with my setup. Will start back on conv. Tues.

Arnold 2012 Deadlift meet report

Weighed in at 228.8

Opener- 722 went smooth no problems
2nd- 766 tough but no sticky points
3rd- 782-got it off the ground and held it there for a second or 2 but that was it

So that was a competition pr for me-766. But really felt coming in that I was going to deadlift something closer if not 800. But comparing to last year weighed in at close to 10lbs less and deadlifted 11 lbs more