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