I am a newbie to the sport and have competed twice with a contest coming up on the 7th. I train in a garage gym with a group of more experienced guys and it was the best idea I ever had. My first contest I did raw with a 462 squat, 337 bench, and a 507 deadlift. My second meet was a bench meet which I did in a Katana with a 420 bench. Anyway, this next meet is an all raw meet and then I train for my first full equipped meet in May. Good to be here.
T bar rows
Lat pull down 3 sets
Last edited by miked96; 01-17-2009 at 03:48 PM.
good work bro
2 weeks out squat.
Nice session bro
what wt do you compete at?
Thanks again. I will have to check out your log. I am a 242.
2 weeks out deadlift
Remaining sets paused
335 2x2 (PR)
My bench has gone up over 50 pounds since august.
Damn nice PR bro,thats some serious progress right there..
I wish my bench would go up lol.
Last edited by NJPWRLFTR; 01-25-2009 at 06:27 PM.
Thats the last hard session until the meet. I know I went too hard tonight but the 475 felt so good that I just went for my goal 500.
One Arm Shoulder press 55 2x8
Face pull 3 sets
lat pulldown 3 sets
I just got some work in and goofed around on the assistance.
Worked up to opener
This felt like crap. I am looking forward to week off before meet.
put on shirt
I tried my shirt on because we are doing a push pull two weeks after the raw meet.
Last edited by miked96; 02-01-2009 at 03:37 PM.
My results from the WNPF Raw Worlds
501 (40 pound pr from last meet)
352 (three reds for uneven extension)
550 (no good)
Overall, I had a great time. The judging was really strict and I am proud of what I did. I had alot more in the bench but I have got to find a way to fix my lockout problem. I am doing a push pull in two weeks and then my first full single ply meet in May.
Bent over laterals
I am still tired from the meet but I wanted to get some work in. This was my second time ever doing declines so it was a little awkward. I would have done shrugs and abs but I was toasted.
First time doing these. My top end is really weak.
4 inch blocks
Speed pulls on jumstretch platform
standing crunch 5x15 green band.
I have just kinda switched my routine over to more powerlifting. I will be following your progress.
Thanks PWR. Good choice on the powerlifting, with your strength you should do well.
Last edited by miked96; 02-15-2009 at 04:52 PM.
put katana on
435 miss (this was stupid)
bent over laterals 25 3x12
hammers 35 3x12
face pull 3x20
I am tired.
Squat (purple band)
Tried on new deadlift suit. It was tough getting to the bar but the deadlifts felt pretty good. We will see Saturday.
Last edited by miked96; 02-16-2009 at 07:08 PM.
I did a push pull meet today.
440 (missed right at lockout)
I had a good day and it was a great experience. Its time to train for meet in may.
Last edited by miked96; 02-24-2009 at 07:22 AM.
285+purple bands 6x2
took bands off
4 board Close grip
4 board pinkys on rings
BB curls (First time in a year)
Good workout. My lockout is terrible and I am going to hammer it. I will use this day for 4 and 5 board work and my other day for shirt work with 3 and 2 boards. 500 is the goal.
I had to combine my squat and deadlift day this week. I also had to train alone so I made it interesting by trying out my new suit.
put on suit bottoms
405 2x3 (a mile high)
455x3 (a little better)
505x1 (right at parallel)
pin pulls below knee
put bar above knee 505x1
ghr situps 3x10
My training today was not very good. I felt weak and run down but I did get some work in. I have been fighting off a cold and have lost some weight so I should be a little weaker.
No assistance because I fill like I got run over by a truck. Back to the shirt sunday.
Last edited by miked96; 03-04-2009 at 04:34 PM.
Thanks everybody. I got a couple of days of rest and felt alot better. I benched with a 600 pound plus bencher today who changed my stroke and how I train the bench. I am extremely excited to see what the future will bring.
put shirt on
365x3 4 board
405x3 3 board
455x2 3 board
475x1 3 board