Raw Squat 405 425 445 465 485 12/26

Raw Squats

405x5
425x5
445x5 w/ belt
465x5 w/belt
485x5 w/ belt


Calves
Abs

Raw Bench Press 375 x 5 Poor Man's Monolift

Bench 12/24

375- 3 sets of 5

2 board bench

405x2

2 board close grip with mini band wrapped around back

225x8
225x4

Tricep Band Pushdowns

Reverse Grip Bent over Rows with short mini bands
3 sets of 10 with 135

Deadlift 12/22

Rack deadlifts hole 4, just below knee, conv w/belt & straps

715x1
755x1

GHR 3 sets
Kettle bell swings 2 sets of 20
Abs

755 was about max, maybe 20-25 more at most

Update12/19

Bench 12/17

Hammer strength bench
4 plates each side x 5

Close grip bench
225x8 paused
225x8 paused
225x14 touch n go

Triceps
Lats
Abs

Squat 12/19
365x5
385x5
405x5
425x5
445x5 added belt

Calves
Bis
Abs

Update 12/12

Bench 12/11 raw

355x5 x 3 sets

Slight incline dumbbell

100sx10
100sx8
100sx3

Triceps
Lats
Abs

Squat 12/12 raw
385x5
405x5
425x5
445x5 added belt
465x5

Calves, abs.

Deadlift 12/9

Rack deadlift, hole 5-bar in middle of knee, conv w/ belt and straps w/ 3 sets of chain

715x1

Kettle bell- swings,high pulls and snatches
45 degree raises w/ band 2 sets

Abs

Rack dead lifts, estimate 740 at start, just under 800 at finish

Update 12/5

Deadlift 12/1

Sumo raw deadlift- no belt
475x1x 8 sets, quick rest

Kettle bell swings, cleans, snatches

Abs

Bench 12/3- raw
315x5 x 3 sets
Dumbbell bench - quick rest
100sx5
100sx5
100sx10

Triceps
Lats
Bis
Calves
Abs

Squat 12/5 raw, no belt
355x5 suppose to be 345
365x5
385x5
405x5
425x5

Abs
Legs getting used to the volume, sets were easy

Squats 11/28

Raw squats

365x5
385x5
405x5
425x5
445x5 added belt

Abs

All sets easy, but this 5x5 is hard work

Update 11/27

Deadlift 11/23

Rack Deadlifts- Hole 6, bar touching the top of the knee.

785x1 conv, belt and straps

Abs.

Not much else, still very sore from Sundays Squats.

Bench 11/26
Raw Bench
335x5 x 3 sets

Slight Incline Dumbell Bench
100sx5
100sx5
100sx10

Triceps
Lats
Bis
External Rotations
Abs

Update 11/21

Friday raw Bench
315x5x3sets

Dumbell bench
100sx5
100sx5
100sx15

Triceps
Abs
Lats
Calves

Light easy day

Sunday raw squat
345x5
365x5
385x5
405x5
425x5 added belt

Abs

All sets were easy, but will be plenty sore

Deadlift 11/10

Worked up to 700x1


Heavier than it should be, time to take a break and start over in a couple weeks

Update 11/7

Bench 11/6

430x1
Added shirt
500x1 2 board
540x1 2 board
560 miss 2 board
500x1 ,full bench 1/2 from touch

Squat 11/7 full gear

625x1
625x1
625x1
585 plus 3 sets of chain x 1
625 plus 3 sets of chain x 1
625 plus 3 sets of chain x 1

Hoping the squat would go well since the deadlift on weds went bad. Not that I wasn't strong, but the suit was tighter than I am use to, it's the same suit I used at 220, and same suit used in June weighing 233. Today I weighed 238. Not that I had any trouble putting it on, and I put the straps up myself with the help of the bar. But my suits have never been that tight. All the weights were easy with medium/light wraps, but the depth was definetlty high on all but maybe the last set, and I wasn't real happy with that one.

Deadlift 11/3

Full gear

715x miss
715x miss
625x1
695x1

535x 1 x 5 sets


Total crap, tried the wider stance and slower setup, was so concerned with foot placement, forgot to arch my back. My usual sumo technique my back is arched from the time I start till grip and rip, but all the heavier stuff, I videod and noticed at the start on all lifts my shoulders were forward and back was rounded, can't dead heavy like that. Now not sure what I will do next week, or is it time to start over?

Squats 10/31

Loose suit & light wraps

650x miss!!!! Straps down
650x 1. Straps up
535x1 plus 3 sets of chain, all 3 sets straps down
535x1
535x1

Band leg curls
Calves
Abs

Was super tentative with a very slow descent on the first 3 sets, causing me to dump forward, missing the first set and making the other 2 difficult. After I realized what I was doing the last 2 sets with 535 plus chain (about 650 total weight at top) was very easy. Will go heavy
Next week with comp gear.

Bench 10/29

425x1 raw- easy

Bench shirt
475x-1 2 board
505x1 2 board
525x1 2 board
495x1 did not touch
495x1 did not touch
335x10 3 board raw close grip

Kettlebell standing tris 3 sets
Abs

Pretty good for first time in a shirt since June

Deadlift 10/27

Sumo deadlift

655x1 straps down
655x1 straps down
655x1 straps up

445x5 raw
445x5 raw
445x1 raw
445x1 raw

625x1 with suit straps up
Abs 3 sets

Different workout 655 sets were all heavier than I thought they should be, so went down to practice technique, stumbled onto a wider stance and slower setup. Decided to put the suit back on and do one more heavy set, 625 about the same as the 655, but that was after all the other work. Next week could be interesting to give it a try again

Update 10/24

Deads 10/20- sumo/ straps down

625x1 x 5 sets

GHR 3 sets
Abs


Bench 10/22 decided on one more raw bench

405x4 last rep spotter just touched the bar
Incline dumbbell. 100s x 10'. 125s x 7'. 75s x 15
Triceps
Calves
Abs

Squat 10/24 loose suit straps down

605x1
625x1
685x1 w/ reverse monster mini band
705x1 w/ reverse monster mini band

Band leg curls 3 sets

Update 10/17

Deads 10/13

Raw conv 605x1 x 2 sets
Raw sumo 535x1 x 4 sets

Abs

Bench 10/15 raw

Bench 405x2x2. Happy with bench, this was done with no spot/lift off
Incline dumbbell 70sx10, 100sx10, 100sx10
Triceps 6 sets
Ywtl's
Abs

Squat 10/17 loose suit
585 x 1
605 x 1
635 x 1 monster mini reverse
675 x 1 monster mini reverse

Kettlebell snatch and swings
Abs
All weight was easy

Update 10/10

Bench 10/8

Raw bench 405x2
Rack bench 405x3 x 2 sets
Dumbell bench 125s x 10, then x 6

Tris 6 sets
Ywtl. 2 sets

Abs

Squat 10/10
Raw w/belt 495x3, 520x3
Kettlebell swings 3 sets
Muscle snatches 2 sets

Wanted to finish raw training with something fairly heavy

Deadlift 10/6

Raw conv rack deadlifts hole 4


715x1 w/belt and straps

Various kettlebell lifts
Abs


Not bad after working about 36 hours over the last 3 days, tough but could of done more

Squat 10/3

495x1
545x1 light wraps
425x6 no wraps
335x10 no belt

Felt tentative with the heavier stuff so did more work after the heavy stuff. Both 425 and 335 were light but I will be plenty sore

Bench 10/1

Raw bench

405x1 x 2 sets

Dumbell bench
100x8
125x10
125x6

Tris, calves, abs

Update 9/30

Update, last week

Squat- raw w/belt 495x1, 495x2

Bench- 405x1 raw

Deadlift- conventional raw 585x2 w/belt.


Crappy last few weeks, but now summer is over so time to get motivated again.

Update

Deads 8/25

Raw conv w/belt on plate

500x3

Bench 8/27

315x12
225x15

Squat 8/29

One minute rest b/sets w/belt

445x2
455x2
455x2
475x1

Deads 9/1

Stiff legged deads

455x7 1st rep reg dead

Bench 9/3

365x3
365x3
315x5 paused

Squats 9/5 w/belt
One minute rest
455x2
465x2
465x2
495x1

Last week

Deads 8/18

Raw deads, conv, no belt

500x5

Bench 8/20

30 seconds rest b sets

305x5
310x5
315x5
320x3

Squat 8/22 w/belt

405 x 5

3 minutes rest

405x2
1 minute rest
405x2
1 minute rest
435x1

Squats 8/15

Raw Squats, no belt, 1 minute rest between sets

345x5
365x5
385x2, breathing heavy at this point
425x1

Good mornings, no belt
225x5
275x5

Leg curls- 3 sets
Calves- 3 sets (super sets)
Abs- 6 sets.

Decent workout, hip flexor was hurting again pretty good. Lots of foam roll and stretching this week

Bench 8/13

Raw Bench- 30 seconds rest between sets.

305x5
310x5
315x5
320x3

Close Grip - Pin Presses, set at half way point, complete stop on pins

225x5
275x5
275x5
225x5

Rotator cuff- external rotations- 3 sets
Abs- 4 sets.

Liking the quick rest between sets, makes lighter weight feel real heavy fast, been doing these the last 3 weeks.

Deads 8/11

Romanian Deadlifts- No belt

w/ straps 495x3

Upper Back-8 sets
Bis- 4 sets
Abs- 4 sets.

Training 8/8

Raw squats, zero gear. One minute rest between sets

315x5
335x5
355x5
375x5

Good mornings

225x5 x 2 sets


Calves 4 supersets

Abs and hip flexor work

Been training the last few weeks but too light to post anything. Hip flexor still bothering me but getting better

Meet Report

Weighed 234.5

Sq-lst-677 good
2nd-716 called on depth
3rd-722, buried it, but buried me-no lift

B- 1st-480 miss uneven extension
2nd-480 good
3rd-518 good

Deads- 699- good
749- miss
749- miss

Squat was terrible, bench 518 was the most I've done in a meet -pr, it was 8 hours between squats and deads or the 749 would of went, i got it over my knees on both attempts and normally I get it when I get it that far. Time to take some time off.

Squats 6/21

Loose suit, no wraps

585x1


That's it, foam roll and light stretching rest of week. Wedding reception Friday night, hopefully it won't effect lifting. Overall plan

Sq 675, 710-720, 740-755
B- 480, 505, 520-525
Dl- 700, 730-740, 750-770

Weigh 236

Bench 6/19

495x1
480x1
480x1


Lifting at home, and lifting off to myself, 495x1 was paused and was a touch tough, 480x1 was easier, 2nd 480x1 was with my belt latched tight and did not touch. So plan for the meet will be 480-505-525. Probably just latch the belt tight on the 525.

Deads 6/17

Pin pulls, hole 1 w/ strong short band, straps down

565x3 x 2 sets
585x2x2
605x2

Ghr 3 sets
Kettlebell 2 sets

Heavy, but by no means max effort

Squats 6/14

Full Gear

720x1


GHR- 3 sets


I was high on the 720, the last warm up felt heavy. So I purposely cut it, but it wasn't too far off, maybe an inch from depth. But it moved well.

Bench 6/12

Bench shirt

495x1 no touch
525x1

Raw bench w/manpon

315x12
225x20

Triceps 4 sets

Was planning on going to 540 after 525 but the guy I thought would be at the gym to help did not show, plus 525 was plenty tough. First time using the manpon, pretty neat

Deadlift 6/10

Full gear

700x2
720x2

Pr on 720x2

Lots of kettlebell sets

Squats 6/7

Full Gear

675x2
700x1

GHR- 3 sets

Light Good mornings- 2 sets.

Might of been a tick high on the 675, was planning on doing 3, but the bar slipped just a touch on the 2nd rep, so racked it. I was shaking a touch on the lifts, but the weights felt light. Next week will be the last "heavy" squat. Either 710x2 or 720x1

Bench 6/5

Bench w/shirt

495x1 2 board
535x1 2 board
555x1 2 board
555x1 3 board
505x1 Full bench, did not touch
505x1 Full Bench, touched.
335x15 3 board, raw.

Kettlebell triceps
Rotator Cuff work.


I knew warming up it was going to be a good day, my last raw set with 405 was so easy, before I put the shirt on. Everything moved with room to spare.

Deads 6/3

Deadlift- competition suit.

715x1

Band Leg Curls- 3 sets.


Tried a different setup on my deads, did not go so well, form was crap, forgot to pickup my head. 715x1 was tough, was planning on doing that, then going to 740-755. But 715 was heavy enough.

Squats 5/31

Straps down, medium wrap w/ 3 sets of chain

555x3
575x3


Quick Memorial Day workout by myself. But decent work.

Deads 5/27

Light Squats- straight weight

315x2
335x2
335x2

Stopped there, hip flexor was hurting

Pin pull, whole 2 plus chain, straps up

535x3x 2 sets
575x3x 2 sets
605x3
635x3

I figure how I have the chains setup, its about 675 on the bottom and 730 at the top. 635 was pretty tough, grip was slipping on the last rep and tore a callus off my hand. Figure 675x3 would be about my max on this setup, if I didn't do all the extra work before hand. Deadlift test next week!

Squats 5/24

Loose suit straps down, medium wrap

635x3
425x5 raw squats w/belt

Tire flips 2 sets
Good mornings 135 x 10
Abs 2 sets

635 tough set, don't think I could of done 640x3. The rest of the workout was crap, since the 635 took a lot out of me, but a 30lb pr over last training cycle.

Bench 5/21

Bench w/ shirt

445x1
495x1
515x1

3 board
515x2
515x1

3 board Raw
335x13

Triceps- 3 sets

Okay work for the first time in a shirt, shirt is much tighter at current bodyweight vs last training cycle, bw- 232.

Deads 5/20

Speed box squats regular bar/green band

315x 2 sets
225 x 2 sets

Hips were still sore from monday

Deads w/loose suit straps down plus chain, pin pulls 2

535x3x 2 sets
565x3x 2 sets
585x3
605x3

Kettlebell swings 2 sets
Abs 2. Sets

2 weeks from today I will test the dead from the floor, if it goes well that will be my only heavy dead from the floor for this meet.

Squats 5/17

Squats- loose suit straps down

585x3
605x1, missed 2nd rep
405x5 raw w/ belt

Tire Flips 340lb 3 sets of 11.

GHR- 1 set 6 bw.

585x3 was all I planned on going, but I cut the 2nd rep, so decided to do another heavy set. So 2nd rep on 605 went real deep and got up on my toes and bent over and missed. Dumb. But the tire flips were fun, 1st time I've ever tried those, they weren't heavy but I was sucking wind after each set.

Raw Bench 5/13

Raw Bench

425x3

CG Bench
345x4
355x3

Tris-6 sets
Lats-6 sets
Rotator Cuff Work=6 sets
Bis- 1 set

The 425x3 is the most I've tripled in about 6 years (455x3 is my all time best triple-raw) So I have to be happy with my bench so far. Will go to the shirt next week. Bodyweight 231.

Deads 5/12

Speed SSB Box Squats w/ 3 sets of chain

245x2x 5 sets

Sumo Raw Pin Pulls w belt- Hole 2 + Chains

535x3x3
545x3x 2 sets

Kettlebell Swings.


The sumo pin pulls got easier as I found my groove on these, but my one side of my lower back didn't hurt but was overly tight so didn't go any higher

Squats

Squats w/3sets of chain, w/ belt


445x2
445x2
465x1

45 degree back raise

2 sets of 10 x bw


Crap no motivation, did minimal and shut it down

Bench 5/7

415x3

Cg bench

345x4
355x4
365x3

Tris, lats, bis

Great workout, room to spare after 3rd rep w/415

Deads 5/5

Raw ssb box squats w/green band

245x2x. 5 sets


Reverse band deads
715x1
805x miss

Kettlebell-swings,cleans,snatches

Squats 5/2

Raw w/belt plus 3 sets of chain


425x3
445x2
445x2
455x1

Raw speed deads w/short mini band

335x1 x 6 sets

Decent work, will do the same next week, just a touch heavier

Bench 4/30

Raw bench

405x3. No spot today

Cg bench
325x4
335x4
345x4

Tris, lats, bis, abs

Allergies killing me today, no one at the gym to spot, but cg felt good today

Deads 4/28

Speed ssb band bos squats

275x2 x 5 sets

Pin pulls raw w/belt strong short band, hole 2

445x3 x 2 sets
495x3x2
535x3
555x3

Kettlebell swings,cleans, snatches

Figure max for the pin pulls w/band is somewhere around 600x3. Will go to reverse band next week, then the following week make the switch to sumo

Squat 4/25

Raw squat

485x3 no belt
505x1 w/belt
505x2 w/belt

Speed deads
405x1 x 4 sets w/ short mini bands

Lunges
135x5 x 2 sets

Calves,abs

Bench 4/23

Raw Bench

405x4

Close Grip Bench, no pause
315x5
315x5
315x3

Incline Dumbell
65sx10 x 2 sets

Tris
Lats
Bis
Abs

Deads 4/21

SSB w/green band raw w/belt box squat

265x2x 5 sets

Pin pulls hole 2 w/ short strong band, conv/belt

425x3 x 2 sets
445x3x2
465x3x2
500x3
510x3

Kettlebell swings,cleans,snatches

One more week of pin pulls to go, really liking these

Squat 4/18

Raw squat no belt

465x3
485x3

Speed dead
335x1 x8 sets with short mini bands

Split squats 2 sets

Calves & abs

Bench 4/16

Raw bench

315x14

Cg bench

275x5 paused
225x5

Tris 6 sets
Lats 8 sets
Bis &. Abs 4 sets

Feeling beat up going in, so made it a rep day

Deads 4/14

Raw ssb w/ green band box squat

265x2 x 5 sets

Pin pulls conv. w/short strong band hole 2 raw-belt

425x3x3
445x3x2
465x3x2

Kettlebell swings/cleans

Squats 4/11

Raw squats no belt

435x3
455x3
405x5

Conv dead lift w/ belt

315x1 x 6 sets w/ short mini bands

Split squats-2 sets

Calves 4. Sets
Abs 3. Sets

Squats were easy but I will be sore

Bench 4/9

Raw bench

385x5

Raw cg bench

275x5 x 2 sets. Paused

Wide grip bench.

225x10

Tris 6 sets
Lats 8 sets
Bis 5 sets

Deads 4/7

Ssb w/green band box squat

245x2 5 sets

Raw conv dead lift

Worked up to 585

Kettlebell work

Crap workout 585 felt like 685

Squats 4/3

Raw squats w/ 3 sets of chain, no belt

315x3
385x3
385x3
315x3

Bodyweight up, squats get easier.

Bench 4/2

Raw Bench

365x7 (just missed 8th)

Close Grip Paused Bench
245x5 x 3 sets

Hammer Strength- 3 sets

Triceps-6 sets
Back- 6 sets
Bi's- 1 giant set preachers

Deadlifts 3/31

Speed Raw w/belt Safety Bar 14" Box Squats w/ Green Bands

275x2 x 5 sets

Reverse Band Conventional Deadlifts (Blue Band) Raw w/belt

Worked up to 715x1

Kettlebell Swings, Cleans, and Snatches. 24kg


Work has been very busy the last month, so its been getting tougher to get the energy level up for a good workout. So this one was just ok.

Squats 3/29

Raw Squat

315x4
365x4
405x4
455x1 w/belt

Speed Conventional Deadlifts w/ short band
315x1 x 8 sets w/belt

Leg Curls- 3 sets
Calves- 4 sets
Abs- 3 sets.

Hip Flexor was bothering me a bunch, but weight was very easy. 232 weight.

Bench 3/25

Raw Bench

345x10

Close Grip= 1 sec Pause

225x5x 3 sets

Hammer Strength Bench- 3 sets
Tris- 6 sets
Back- 8 sets
Bis= 4 sets

Had something planned for Friday, so moved my bench up one day this week. 345x10 was tough but still some room to spare. 365x10 is my best ever.

Deadlifts 3/24

Raw Speed Safety Bar Squats with Green Bands to a 14" box w/ belt

245x2 x 5 sets

Rack Deadlift Hole 3, with Strong Short Band around pin/bar- it was just catching the last few inches of the pull

Conventional w/ straps, 585x1

Kettlebell Swings, cleans, snatch's


Hamstrings were still plenty sore from Sunday but decent workout, bodyweight 231

Squats 3/21

Raw Squats- No Belt

315x4
365x4
405x1
405x1
315x4

Light Good Mornings
135x10 x 3 sets

Leg Ext 3 sets
Calves 6 sets
Abs- 4 sets

Plan was to do 2 sets of 4 with 405, but its been so long since I've done any raw training, my hamstrings were spasming when I was descending. Weight was super light. Amazing how much the suit takes off your hamstrings. Body weight 230.

Bench 3/19

Raw Bench

315x10

Hammer Strength-3 sets
Close Grip Floor Press- 3 sets

Triceps-6 sets
Back- 8 sets
Bis- 6 sets
Abs- 3 sets

Bodyweight 229.

Kettlebell 3/18

Bought a 24kg Kettlebell, got it in yesterday so had to try it.

Did a couple sets of swings, cleans, and snatches. With 10 seconds rest between sets. Very sore, from just a 5 minute workout.

Meet Report

Weighed in at 217. Went 4/9 sq-633, 672, 694 missed. 451, 468 miss, 468 miss. Deadlift 683x1, 722 miss, 722 miss.

I think going down to 220 experiment is over. I am missing lifts in the meet, I can easily get in the gym. Even though the USAPL is stacked at 242, I much better at that weight. I will take 10-14 days off, then decide if attending USAPL Nationals will be my next meet or not.

Squats 3/1

Meet Week

Worked up to 535x1 with loose suit/no wraps.

Weighed 224 before workout, thats it, other than some light stretching during the week.

2pm Saturday!

Bench 2/27

Full Gear

455x1 x 3 sets
425x1 x 2 sets

Was planning on going just 455x1 and then 475x1 and call it a day. But I wasn't happy with my technique so spent a few extra sets working on it.

Deadlift 2/25

Full Gear

695x1


Got drug tested today, so had to travel after work to get tested, then come back and wanted to do something around my opener, so did 695. It was much harder than normal, was tired, hungry and had no psych but still got it, with a little room to spare. Will probably open with 683.

683-722-749 will probably be the plan.

Squat 2/22

Full Gear

625x1
675x1
635x1

Band Leg Curls 3 sets


The 625 was plenty deep, but a touch shaky, 675 was right at the good mark and plenty of room to spare, but was hoping for a real deep squat. So went to 635 buried it and it was very easy. Will do a light squat workout next week, but thats it for the heavy squats. Planned attempts going in 1st- 633, 2nd 672-677, 3rd- 699-705. Weighed 226 after workout.

Bench 2/20

Competition Bench w/ shirt

475x1
505xmiss
505xmiss
455x1

Triceps- 6 sets
Rear Delts- 6 sets
Abs= 3 sets


Little disappointed with the 505, I figure that would be around my third attempt, so I knew it would be tough, but I thought I would hit it, its close but not quite. Weighed 224.5 this morning. Will hit my opener next week, figure my attempts will go something like 451-472-496.

Deadlifts 2/18

Rack Deadlifts- Loose Suit

Worked up to 805x1 whole 4- just below the knee

445 plus 6 chains- 3x3 straps down, no belt

45 degree leg raises- 1 chain 2 sets of 10

Blue Band Leg Curls- 2 sets of 10

Standing Abs 2 sets


Was planning on taking it easy, but I figure rack work doesn't take too much out of me. 805 was tough but still would of been able to do 15-20 lbs more. Will do about my opener from the floor next week and that will be it.

Squats 2/15

Full Gear

650x2
605x3

According to my side spotter, my 650x2 were very deep, he said better than the 605x3. The video didn't work for some reason on the 650 but below is the 2nd set 605x3 sideview, which I thought were plenty deep. Still not 100% over whatever cold/flu bug I have so very happy with the workout. 225.5 bodyweight after the workout and dinner.

http://www.youtube.com/watch?v=vYWGzGUaHys

Bench 2/13

Competition Bench- w/shirt

475x miss
475x miss
475x1 2 board
495x1 2 board
515x1 3 board
475x1
335x10 Raw 3 board

Had meetings today all morning, so I had to bench alone at home with a shirt which is near impossible. A couple misses with 475 because I had trouble balancing myself once I got it unracked, then did the boards, then was able to comeback and hit the 475 at the end of the workout. Will be back at the gym next week will have a real workout. Still a little sick but finally starting to feel closer to 100%

Deadlifts 2/11

Full Competition Gear

720x1 (missed 2nd rep)q
750x missed

GHR= 3 sets
Kettlebell Swings 3 sets


My plan going in was to do 720x2 and only if it really flew up was I going to do a heavy single. Well been a little sick the last 3 days, so felt like crap warming up but the last warmup felt okay, so went for it. First rep with 720 was decent and got the 2nd rep passed my knees, had I got it about 1 more inch I would of gotten it. But the dumb part of the workout was trying 750, got it about 6 inches off the ground, then quit because it wasn't going much further. I should of just made it a light day today and really hit it next week. Oh well I will make next week a speed day, then in 2 weeks just do my opener and that will be it for training the deadlift. BW- 224.
So I guess this will be my heaviest deadlifting of the training cycle.

Squats 2/8

Competition Gear

545x1 no wraps
625x2 full gear
625x2 full gear

Light RDLs
295x 3 sets of 6- no gear

Squats were good/bad. Good/Great depth, little harder than I was thinking they should be, but I think with moving my belt higher I am squatting lower than I need to be. Video link below

http://www.youtube.com/watch?v=_y-4uoPcGDw

Bench 2/7

Shirted Bench

405x1
Added Shirt
475x1
495x1
495x1
525x1- 2 Board

Triceps- 6 sets
Rear Delts- 5 sets
Abs- 3 sets


Okay bench day, I was hoping 495 would of went up easy, but it was pretty difficult.

Deadlift 2/4

Deadlift- Competition Gear

675x3
700x2

GHR- 3 sets
Kettlebell Swings- 2 sets
Dumbell Rows- 3 sets
Abs- 3 sets

Deadlift went great, 675x3 was easier than I thought, so I had to do another set with the 700, got it for 2. I will get it for 3 next week. Video link below

http://www.youtube.com/thegorillapit

Squats 2/1

Loose suit- straps up, medium wraps

535x1 Straps up, no wraps
605x3 straps up, wraps
535x3 straps up, no wraps

RDL- Raw
335x5
425x5

Calves- 4 sets
Abs- 4 sets

Good workout, hip bothering me some going in but didn't affect top sets. 605x3 was pretty tough, 535x3 was easy. Depth was very good, all 3 were well parallel below especially the 2nd rep. Going to competition suit next week.

Raw Bench 1/30

Raw Bench

315x3
365x1
405x1
425x1 3 board
445x3 3 board
405x5 3 board

Triceps-6 sets
Abs- 3 sets


Trained at home alone today, so didn't push things too much. Chest is better but not 100%.

Deadlift 1/27

Deadlift- Loose suit, straps up

650x3

Raw Conventional on 2 inch Platform- Stiff Legged

425x3

Kettlebell Swings- 3 sets 52, 70, 2-52s

GHR- 2 sets

Chest supported rows- 4 sets

Kettlebell rear Delt Raises- 3 sets

650x3 was a touch tougher than I was hoping, but not bad. Wasn't really feeling the stiff legged. 1st time trying Kettlebells, those were fun. Switch to the suit I will be using at competition next week. Bodyweight is down 223 after workout.

Squat 1/24

Titan Squat Suit- 44 very loose, straps up

515x1
585x1
555x1
515x3
515x1


Had to cut the workout short, had some things going on. 585 felt a little heavier than I was expecting but it wasn't too bad.

Bench 1/23

Shirt Bench:

135x10
245x3
335x1 2 board
425x1 2 board
Added Shirt
455x2 2 board
475x1 2 board
490x1 to chest
490x2 x 2 sets- 3 board, fingers in one on each side

Triceps-4 sets
Lats- 6 sets

Chest bothered me some on 135 and 245, so went to the boards at 335. Bench shirt did its thing after I put it on, did not feel any pain during the heavy lifts. First work in a Super Katana, definetly feels more comfortable than my Katana. Current BW-225.

Deadlift 1/20

Reverse Band Deadlift- Loose Suit

805x1 straps down
835x1 straps up

45 degree Leg Raises- 4 sets

1 chain x 10
2 chains x 10
3 chains x 10
BW x 10

2 sets of abs.

I believe 855 is my best on this lift, so hopefully will break that lift in 3 weeks. My suit is very loose, basically don't even feel it with straps down. I figure one more workout with this suit, then switch to my new one. Video of the lifts below

http://www.youtube.com/watch?v=1_NGPhG_9ds

Squats 1/17

Raw Squats w/ belt

Worked up to 525x1

RDL
315x5
455x5
405x5

Leg Curls 3 sets
Leg Exts 3 sets

Abs 5 sets

Hip was bothering me warming up, so just went up to 525x1 which was easy enough but didn't want to push it today. So went a little heavier on the RDLs since I didn't feel like I did anything on the squats.

Bench 1/16

Raw Close Grip Bench- Index Finger on smooth

315x3
335x3
350x3

Floor Press- Regular Grip

225x10
225x10
225x15

Pec Dec- 3 sets of 20

Triceps- 6 sets
Lats- 8 sets
Bis- 6 Sets
Calves 5 sets
Abs 3 sets

Left pec was hurting still from last weeks bench workout. It is very mild pain but decided to play it safe and go close grip and not push too heavy on the weight. So I wasn't very motivated going in, felt a little bit of pain during the close grip.
Didn't feel any during the floor presses. We'll see how it feels next week and decide then if I will do one more heavy Raw Bench or go to the shirt.

Deadlifts 1/13

Deadlifts- loose suit, straps down.

625x3
625x2 (missed 3rd)
425x5 RDL-

GHR- 3 sets
Abs-4 sets

Trained at Gorilla Pit in Mentor OH- GREAT GYM! 1st set went fine, forgot to chalk my hands so I was loosing grip after the first rep, which made it a touch harder 2nd set was all over the place with form did 2, missed 3rd. Video of the 2nd set below. Decent workout

http://www.youtube.com/watch?v=rNMyG6Y2OpA

Squats 1/10

Raw Squats

515x1
515x2
515x1
405x3 x 2 sets (pause squats)

Light Dumbell RDLs- 3 sets of 6.

Leg Curls-2 sets
Leg Ext-3 sets
Calves-6 sets
Abs- 6 sets

Was planning on doing one set of 3 with 515, then do several sets of pause squats. But I tried moving my belt up on the first set of 515 and it screwed me up on the 1st rep, so I racked it, then just did a little more work with the 515. Decent depth, decent strength.

Bench 1/9

Raw Bench

405x3x3
225x20

Pec Dec-3 sets

Tris- 6 sets
Back- 8 sets
Bis- 6 sets


Started taking creatine on Jan 1st, first workout I felt it starting to help. 405 was easier than expected. My raw bench is at its highest in about 5 years, we'll see if it translates when I start using the shirt, I figure 2 more raw workouts.

Deadlifts 1/6

Sumo Deadlifts, loose suit, straps down

600x1 x 5 sets

45 Degree Back Raises, 3 sets of 10, with chain around the neck

Grip Work


Hamstrings and Abs were still sore from Sundays workout. 600 was very slow at the start and very strong at the finish. Opposite how it will go once I get used to deadlifting sumo again. But low back feels very good, start on the sumo usually takes 1 or 2 workouts until I am quick off the bottom.

Squats 1/3

Raw Squats with Belt

495x3 x 2 sets
455x3
405x3 paused

RDL with Belt
315x5
425x5

Leg Curls- 3 sets
Leg Ext- 3 sets

Calves- 6 sets
Abs- 6 sets


Decent workout, first workout this training cycle where training alone hurt me some, started getting tentative on my descent and that actually made it harder. BW-227

Bench 1/2

Raw Bench

395x3x3
225x15

Pec Dec- 3 sets

Triceps-6 sets
Lats- 8 sets
Bis= 6 sets
Abs- 4 sets

I did 385x3 x 4 sets, last week I forgot to post. Bench seems to be going very well, going 405 next week