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

Light squat 2/25

Raw squat

Worked up to 425 x 3

Abs 3 sets

Training is complete. 7 days till Arnold deadlift

Bench 2/23

Raw bench

405x4
365x2 cg
225x12 cg paused, feet up

Triceps, Lats, abs

405 was tough but got it. 405x6 is my best of all time, but that was 10 years ago. But back to where I was last year and 8 lbs lighter

Deadlift 2/21

Loose suit straps down

535x1 x 6 sets. With 3 chains 45 seconds between lifts

Ghr x 15 2 sets

Abs

That's it for deadlift till the Arnold

Squat 2/18

Raw squat with belt

405x3
495x5
455x3 pause squats

abs

Solid work, but will not push the squat with the deadlift meet 14 days away

Bench 2/16

Raw bench

390x3 paused
355x5 paused
320x3 close grip
225x8 close grip feet up, paused

Triceps
Lats
Abs

Deadlift 2/14

Deadlift-competition suit

745x1
785x1

Ghr x 3 sets with chains

Abs

Finished with a pr in the deadlift. Tough but solid lift

Squat 2/11

Raw squat

445x3
545x1
465x2 w/ 4 sets of chain
385x3 w/ chain. No belt


Weighed the chain, it's a total of 140. So the 465 was about 600 at the very top. Quick workout wanted to save the legs for Tuesday deadlift

Bench 2/9

Raw bench

315x3
415x 2 3/4
350x5 paused
315 cg x 5
275x5 cg paused
225x5 cg feet up paused

Triceps
Lats
Abs

Did 425x3 last year at this time but was almost 10lbs heavier. Just missed the 3rd rep by a little

Deadlift 2/7

Full gear old suit

720 x 1 x 4 sets, 3 minutes rest between sets

Ghr 4 sets, 3 with mini band

Abs

4th set was almost as fast as 1st. Next weeks single will be somewhere close to 800

Squat 2/4

Raw squat

135x5
245x3
355x3
445x3
535x2

445x3 with 4 sets of chain about 120 lbs at top
355x3 no belt plus 4 sets of chain

Abs

Bench 2/2

Raw bench

315x3 paused
380x3 paused
345x5 paused
315x3 close grip index finger on smooth
275x6 close grip
225x6 close grip, feet up, paused


Triceps, Lats, abs

Deadlift 1/31

Deadlift old suit straps down

685 x 1 x 4 sets about 3 minutes rest between sets

Ghr 4 sets

Abs

Only 2 more heavy deadlift days left. Weight was heavy but would of been able to do a 5th set

Squat 1/28

Raw no belt

155x5
245x3
335x3
405x3
Added knee sleeves
475x3
495x1 no real reason for this set just wanted something that felt heavy
425x3

Biceps, abs

Sort of a back off week, but heavy enough to still feel like I got some work in

Bench 1/26

Raw bench

405x3
335x5 paused
315x3 cg bench index finger on smooth
225x6 cg bench feet up and paused

Triceps
Lats
Abs

Good workout. Current weight 232.

Deadlift 1/24

Raw squat w/belt

405x5

Raw dead w/belt

625x1 plus 3 chain
625x1 plus 3 chain
625x1 plus 3 chain
625x1 plus 2 chain
625x1 plus 1 chain
625x1

Ghr 3 sets w/ chains

Abs

Very good workout, especially since legs were still sore from Sat

Squats 1/21

Raw squats

135x4
245x4
Added belt
335x4
Added knee sleeves
405x4
535x2
535x1
445x3 plus 3 sets of chain
465x1

Calves, abs

Was suppose to do at least 3 with 535 but since I was at home, racked it after 2 then did another set- single

Bench 1/19

Workout at home after a 2 hour drive from work through the snow


135x10
245x4
315x4
395x3
425x 1 x 5 sets 2 board paused about 1 minute rest between sets
225x12 close grip paused one board

Triceps
Lats

Deadlift 1/17

Manta ray squats

Worked up to 395x5 w/belt

Sumo deadlift raw
245x3
355x3
445x3
Added belt
535x3
605x3 w/ 2 chains

445x5 xtra wide sumo

Ghr 3 sets, last 2 to failure w/chains

Abs

Deadlifts were better than last week, technique was better, next week will be heavier weight wise but easier as my form will be back. That is the last week of manta ray squats before I deadlift

Update 1/14

Squats 1/14

135x4
225x4
315x4
405x4
515x5
405x4 no belt

Leg curls/ext
Calves, abs, neck

Pr for raw set of 5

Bench 1/12
385x4
315x4 paused

3 sets of band close grip w/ 225

Triceps /Lats/ abs

Paused 365x4 last week did not put it in the log


Deadlift 1/10 raw sumo

645 x 1 x 2 sets

Speed pulls w/445 plus chains
45 degree back raise 2 sets
Ghr 1 set
Abs

1st sumo back always is crap, have to get use to it again

Update 1/3

Since its been awhile since I updated I will just list the top sets of each day from most recent to oldest. All lifts raw

Squat week 1-6
1. 515x4
2. 495x4
3. 455x4 no belt
4. 495x4
5. 475x4 no belt
6. 455x4 no belt

Bench wk 1-5
1. 355x4 paused
2. 335x4 paused
3. 385x3
4. 365x4
5. 335x4

Deadlift wk 1-6 raw conventional
1. 625x3
2. 605x3
3. 585x3
4. 535x3 standing on 100lb plate w/straps
5. 495x3 on 100 plate w/straps
6. 455x3 on 100 w/straps