Raw squat 1/30

With 3 sets of chain

425x3
495x2
545x3 added reverse bands
565x3

Band leg curls 2 set
Abs

Still a little sick, felt achy, but strength was there

Bench 1/28

Raw bench w 3 sets of chain to a padded board

335x3
345x3
335x3

2 board added reverse bands close grip

335x5

3 board

355x3

Tricep ext
Dips

Cut workout short, didn't feel well but still had a good session

Deadlift 1/26

Dead lifts w suit straps down

625x1 x 5 sets short rest between sets


Conv Romanian deads no belt w/ straps

445 x 5 x 2 sets

Kettle bell/band swings 2 sets of 15

Abs

Solid work, heavy but plenty of strength to spare

Raw Squat 455x3, 505x3, 535x3, 605x3

Raw Squat
455x3
505x3
535x3
605x3 Reverse Band

GHR- 3 sets
Abs- 4 sets
Calves 4 sets


Good workout, touch shaky on the 535, but solid reps.

Update 1/22

1/19 Deadlift

Worked up to 605 with 6 chains x 1

Deadlift to the knees
445 plus 6 chains x 3
445 plus 5 chains x 3
445 plus 4 chains x 3
445 plus 3 chains x 3
445 plus 2 chains x 3
445 plus 1 chain x 3

1/21 Bench

405x4- Most reps done with 405 in about 5 years (405x6 is all time best)
405x2
405x8 Reverse Band
405x5 Reverse Band close Grip 2 board
405x5 Reverse Band close Grip 3 board

Band Pushdowns
Bent over rows
Abs

Update 1/16

Deadlift raw- sumo w/belt 1/12

605 x 1 x 4 sets
605x 1 x 1 suit straps down (just wanted to see difference)

Kettle bell w/light band 3 sets of 15, saw these from defrancos gym videos, these were a lot of fun

Abs

1/14 raw bench w sets of chain, to padded board paused

315x3
335x3
315x3

Figure 335 was about 375 on board and 435 at top

CG bench reverse band w/chain

315x5 2 board
315x5 3 board

Dips 3 sets
Abs

1/16 raw squat w belt w chains
335x3
425x3
455x3
475x2
475x3 reverse band no belt

GHR, kettle bell swing w band, band curls, 45 degree extensions, all 1 set
Calves
Abs

Plenty of room left on all sets

Update 1/9

Weds deadlift 1/5

Reverse band conv raw
805xmiss
805xmiss
715x1 sumo
715x1 sumo

Kettle bell
Abs

Crap workout, only 4 hours sleep

Fri raw bench 1/7
395x4
395x3
395x3

Reverse band 2 board close grip
395 x 5 paused
395 x 5 paused
315 x 8 paused

Triceps
Lats
Abs

Was hoping for 5 on first set of 395, but 395x4 is not bad

Sun raw squat 1/9
365x5
415x5 added belt
455x5
485x1
500x1
500x5 reverse band no belt- monster mini

Ghr 3x10
Abs
Did not have it today, so decided not to go heavy on the reps after 455x5. Reverse bands were easy and fun will do more of those next week

Update 1/2

Weds 12/29 Deadlift sumo raw, no belt

515x1
555x1 x 6 sets
515x1 x 2 sets

Sumo deadlifts w/ light short bands
245x5 x 2 sets

Abs

Friday 12/31 raw bench

385x5 x 3 sets w/ padded board w/ slight pause
Close grip w/ light and mini short bands hook to pins at hole 8, 3 board
135x10 x 3 sets

Band triceps
Bent over rows
Abs

1/2 squats

385x5
405x5 added belt
425x5
445x5
465x5

Calves
Abs