Deadlifts 9/30

With suit straps down- suit was loose, current bw, 221

605x3
605x3
605x2

Manta Ray Squats with belt only

315x5 x 3 sets (light)

Shrugs
335x 33 - 1 set to failure

Grip Work
Abs

Decent workout, energy level was good. Will try an old squat suit next week, the deadlift suit is now too big. But strength was decent.

Squats 9/27

Raw Squats- loose belt

425x3
500x3
500x1

GHR 3x15 bw
Band leg curls 2x10
Abs 1 set.


Shut it down early, motivation wasn't there. Hip was bother me just a touch, but mentally just wasn't into the workout. Will go to a suit next week (one week earlier than planned).

Bench 9/25

Raw Bench

315x3
365x3
405x2
315x5 paused

Dumbell Bench
125x7

Dumbell Incline Bench
70x10

Pec Dec- 2 sets
Tris-5 sets
Lats 9 sets
Bis/Abs 5 sets each

Felt like crap all workout, think was a touch dehydrated all workout, but strength was decent.

Deadlifts 9/23

Rack Conventional Deadlifts, hole 5- at knee caps.

715x1
755x1

Sumo Raw Deadlifts

555x1 x 6 sets, 1 minute between sets

Various Shrugs- 4 sets

45 degree back raise
1x20 bw

Rolling Thunder
-worked up to 150- 10 second holds

Abs-4 sets.

Last set of the 555 was the fastest. Thats it for the rack work. Next week add a loose suit.

Squats 9/20

Raw Squats with loose belt, straight weight

425x3
475x3x3
425x3
335x5 paused

Blue Band Leg Curls
3x10

Abs- 3 sets

Current bodyweight 224. Good workout, 2 more weeks of raw work then I add the suit.

Bench 9/18

Raw Bench

315x3
340x3
365x3
380x3
315x3 paused

Dumbell Bench
80s 1 set of 20

Pec Dec
3 sets

Triceps-6 sets
Lats-10 sets
Biceps 4 sets
Calves 4 sets
Abs 5 sets

Buckeyes-Rockets game at Browns Stadium tomorrow so moved moved Saturday's bench to Friday. 380 was solid.

Deadlifts 9/16

Rack Conventional Deadlifts- Hole 4 (Just below knee)

715x1
770xM

Raw Sumo Deadlifts
515x1 x 6 sets 1 minute rest between lifts

Light Manta Ray Squats
225x5 x 3 sets

Jerk Shrugs or whatever you call them
135x10
225x10
315x10 x 2 sets

Abs, Grip Work

770 was dumb for trying, didn't budge. But good workout despite the miss

Squats 9/13

Raw Squats with 3 sets of chain, with belt

445x3
445x3

45 degree back raise, 3x10 with 12lb medicine ball


Wasn't into it today, 1st set, was terrible. 2nd set was decent. Did the basics and called it a day.

Bench 9/12

Raw Bench, pinky inside rings

315x3
335x3
355x3
365x3
335x3
315x3 Paused

Dumbell Bench
75s x10
125s x6
90s x10

Dumbell Floor Press
70sx10

Pec Dec
2x10

Triceps- 5 sets
Lats- 12 sets
bis- 6 sets
Abs/Calves 4 sets each

Hit 220.5 Friday night, lowest my bodyweight has been in 7 years.

Deadlift 09/09

Rack Conventional Deadlifts, raw, whole 3, with mini bands

515x1
625x1

Sumo Deadlifts, raw with mini bands
425x1x 6 sets, about 1 minute rest between lifts

GHR 3x10 BW

Shrugs, no straps
225x10
315x10
355x10

Grip Work
Abs

Was still sore from Sundays squats, so tried something new -band rack deadlifts- the 625 was farely heavy but not all out.
425x1x6 were all very fast. Fun solid workout

Squats 9/6

Raw squats with 3 sets of chain

425x1
425x3
445x3
315x5 no belt pause squats


Light good morning with 3 sets of chain
225-2 sets of 8

Abs- 2 sets.


Felt a little beat up to start, but decent workout.

Bench 9/5

Raw Bench

335x5
365x5
315x3 Paused


Dumbell bench

110x8
110x6

Pec Deck
3x10

Tris/Lats/biceps/abs

Decent workout

Deadlift 9/2

Raw Sumo Deadlift w/belt

535x3
575x3
600x1

Shrugs
425x10
515x10
625x6

45 Degree Back Raise with mini band
3x10

Abs, Grip Work


1st sumo work since June. Form felt sloppy, weight was on the heavy side. But thats about normal for the first week of sumo.