The Raw Reckoning

[Zak198]

BW: 201

Bench
135x10
185x5
225x4
265x3
285x3

Bench (Ram)
305x3
315x3

Bench (3ct Pause)
255x5
255x5

Bench (Full/1bd/2bd/3bd)
265x3/3/3/1

CS Row
125x10
125x10
125x10

V-Bar Pushdown
120x12
130x12

Horn
15x20
15x20

Worked to an easy triple, then an easy triple w/ the Ram. The pauses were grinds, and then there was the extended set w/ the boards. I am told I did not invent this and it is called 'triceps death'. This was tough, planned on doing triples at each level, then repping out on the three board, but by the time I got up there, one was all I had. Not going to do these every week, but may work them in once in awhile.

[Zak198]

Squat
45x10
135x5,5
185x4
225x3
275x2
315x2
355x3
405x3

Squat (Explosive/90s int)
275x2
275x2
275x2
275x2
275x2

Squat (3ct Pause)
295x5
295x5

GHR (3p)
Bx8
Bx8

Pike
Bx8
Bx10


First week of 3s on the squat. Tough but managed it without getting too worked up. Glad my back was able to cope with this after Thursday's events.

[Zak198]

Bench (Fatbar/Explosive/90s interval)
240x5
240x5
240x5
240x3
240x3

KB Military
70x7
70x7

SS Pullup
BW+20x8
BW+20x8
BW+20x8

Pitcher Raise
30x12
30x12

DB Curl
40x9
40x9

Cable Upright Row/Press Out
40x15
40x15


Probably going to drop to timed triples here. Bar not moving very fast any more. Triceps and shoulders were still pretty smoked from Saturday.

[Workhorse]

Hey, nice looking log. I am on a raw powerlifting journey too...good luck! Lookin' strong in here.

[Zak198]

Deadlift
135x5
225x4
315x3
365x2
425x2
465x2

Deadlift (Explosive/90s)
365x2
365x2
365x2
365x2
365x2
365x2

RDL
345x6
345x6

SSB Squat
245x6
245x6

Wheel (Offset)
Bx18
Bx18


Backed the topset down because of my overreach last week. Weight was ponderous but hopefully this helps get my pull back on track.

[Zak198]

Hey, nice looking log. I am on a raw powerlifting journey too...good luck! Lookin' strong in here.

Thanks for checking in bud. Look forward to following your log as well.

[Zak198]

Bench
135x10
185x5
225x4
275x3
295x3

Bench (3ct Pause)
265x4
265x4

Bench (Soft Touch)
245x6

CS Row
135x10
135x10
135x10
135x10

V-Bar Pushdown
130x10
130x10

[Zak198]

Squat
45x10
135x5
185x4
225x3
275x2
315x1
365x3
415x2

Squat (Explosive/90s)
275x2
275x2
275x2
275x2
275x2
275x2

Squat (3ct Pause)
305x4
305x4

Squat (Explosive)
225x10

GHR (3p)
Bx9
Bx9

Pike
Bx10
Bx10


Feel like I'm hitting a wall here. The second rep with 415 was a real grind...was always coming up, but I felt like a third rep would have been a 50/50 proposition so I shut it down. Disappointing, but I am trying to be smart here and not blow my load in the gym.

[Zak198]

Bench (Explosive/90s Intervals)
245x3
245x3
245x3
245x3
245x3
245x3

KB Military
80x6
80x6

SS Pullup
BW+30x6
BW+30x6
BW+30x6

Pitcher Raise
2 sets

Hammer Curl
1 light set to flush

[Workhorse]

Good workouts...keep it going.

[Zak198]

Deadlift (explosive/30s intervals/belt)
365x1x12

Snatch-Grip Deadlift from 2" Blocks
225x8
225x8
225x8

SSB
205x5
245x6

DB Shrug
90x15
90x15

HLR (Spud Straps)
Bx12
Bx12


Playing things by ear as I approach the meet. Probably only going to pull heavy one more time, maybe to my opener or around there. Low back has been pretty fatigued lately so that's something to watch.

[Zak198]

Bouncing back from a nasty stomach bug that has cost me almost ten pounds and left me pretty dehydrated. Still feeling pretty beat down, but wanted to get in and do something.

Bench
135x10
185x5
225x4
245x3
265x3

Bench (3ct)
225x5

Cable Row
3 sets of 12

Pitcher Raise
2 sets of 20

[Workhorse]

Nice work bud. Keep it up! Homestretch now.

[Zak198]

Nice work bud. Keep it up! Homestretch now.

Thanks bud. Just trying to get some work in til I can get my weight back up and feeling normal again. Hopefully in another couple days.

Today's session:

Squat
45x10
135x5
185x4
225x3
275x2
315x3
345x3

Squat (3ct)
305x3

GHR
Bx9
Bx9

Leg Raise in Chair
Bx15
Bx15


Just trying to put some easy training in the bank while things get back to normal.

[Zak198]

Decided to do a gym meet today, for a couple reasons. For one, I'm still bouncing back from the sickness that has caused me to lose a bunch of weight, so I figured that would naturally limit the loads I could use. Second, I am a month out from my meet, so in case I did push too hard there is ample time to recover. And I wanted to see where I was at with my lifts with some fatigue, and no taper or psych. Here's how it went:

Squat
405 good
430 good
455 good

Bench
305 good
315 miss
didn't attempt a third

Deadlift
485 good
505 good
520 miss

1265 gym total

I'm pleased with the squats. Bench I think really took a hit from the rapid weight loss/dehydration, as did my overall energy to pull the last deadlift. I expect to get a good bump on these capabilities in a meet setting, and with a proper taper, so this isn't that bad. It's something I want to get in the habit of doing, practicing the actual sport in training.