Contest prep week 4/ mini workout

here's what i did today:

TGUs- 20 x 4/4

Lat pulldown- 4 sets of 10 reps

Rear pec dec- 3 sets of 15 reps

DB lateral raise- 3 sets of 12-15 reps

Contest Prep week 4/ workout C

Feeling good today! Hit a new PR on the rack deadlift (1 hole up). Hit a 600! Awesome to pull that kind of weight. Now I'd be real happy if I could pull it off the ground!

to see video of todays workout, go to: www.youtube.com/watch?v=q73DkdOV9Xw


Here's what I did today:

Rack deadlift (1 hole up, plates about 5 inches off the ground)- 135x5, 225x3, 315x3, 405x1 added belt and straps, 495x1, 545x1, 585x1, 600x1 (NEW PR!), took away straps 455x3

Squats (straight bar)- 225x3,3,3
(in between sets I did 4 sets of 10 cable triceps extensions)

45 degree back extensions- 25 behind head x 6, 30x6, 35x6

leg curls- 3 sets of 10

Contest prep week 4/ mini workout

Here's what I did today:

Turkish Get up- 20 kg x 3/3 (took about 6 minutes)

Chest supported row- 3 sets of 5 reps

Lat pulldown- 4 sets of 5 reps

Pec dec rear delt- 3 sets of 15

DB lateral raise- 3 sets of 12-15

Contest prep week 4/ workout A

Here's what I did yesterday:

Bench press- 45x20, 135x5, 225x3, 315x1 (with contest pause), 335x1 (w/ contest pause), 295x3, 305x3, 315x3,3,3
(in between warmup sets I did 5 sets of 10 neck extensions)

4 Board press- 365x3, 385x1

Dips- BW+60x5, +65x5, +70x5

Deadlift- 315+10 lbs chain x 3, 315+30 lbs chain x 3, 315+50 lbs chain x 3
(in between sets I did 4 sets of 10 cable triceps extensions)

Contest prep week 3/ Workout C

I am renaming my workouts. From now on I will refer to my 3 main workouts as "A,B,and C" and my other workouts as simply "mini workouts". This is because I will not always be doing the mini workouts on the same days every week. I try to do them on Tues and Thur but as the weights get heavier I will sometimes either not do a mini workout or move them to different days (depending on how I feel). For instance, I was smoked on Thursday (the day after my heavy deadlift workout), so I layed off the mini workout. I felt it would have been counter-productive and would have lead to overtraining. Because I layed off yesterday, today's workout was decent (not sure it would have been a good workout if I hadn't rested yesterday). I may do a mini workout tommorrow.

Here's what I did today:

SSB squat- 65x10, 155x5, 225x3, 315x3, 295x5,5 (having squatted with a straight bar for the last 3 weeks, I can tell you that the SSB is MUCH harder!)
(in between sets I did 5 sets of 12 neck extensions)

Speed bench press- 205+80 lbs of chain x 3 x 9 sets (paused every rep, 45 sec breaks between sets, used 3 different grip widths)

Close grip bench press- 185x18, 12, 10 (pretty hard after doing the speed benches)
(in between sets I did 1 leg curls for 3 sets of 12)

Contest prep week 3/ workout #3

New 5 RM today on the deadlift! I must admit, I knew I would get this but I was feeling a bit run down and tired. I felt a bit overtrained. On my 5th rep, I felt a slight "irritation" in my right hammy (more like a cramp than a strain). May layoff my workout today just as a precaution. Always feels good to hit a PR though! This was 82% of my goal for 5 reps so I think I am right where I wanna be. Rack DL's next week then I will go to sets of 3.

here's what I did:

Deadlift- 135x5, 225x3, 315x1, 410x5 (new PR!), 430x2 (was thinking 3 but stopped)

12" box SSB squat- 220x5,5,5
(in between sets I did 4 sets of 12 triceps extensions)

Sumo Romanian deadlifts- 225x5, 235x5, 245x5

Leg curls- 3 sets of 12

Contest prep week 3/ mini workout

Here's what I did today:

TGU- 16kg x 5/5

Chest supported row- 5 sets of 5 reps

Lat pulldown- 3 sets of 10

Cable pullover- 3 sets of 10

Rear pec dec- 3 sets of 20

DB lateral raise- 3 sets of 12-15 reps

Shoulders feel much better this week. Especially considering I had a pretty heavy bench session just yesterday. Guess all the upper back and rear delt work (along with the TGU's) is really helping!

contest prep week 3- workout #1

Man, it felt good to be back in the 3's today on the bench!

Here's what I did today:

Bench press- 45x10, 135x5, 225x3, 315x1 (pause), 340x1 (paused), 295x5, 300x5, 305x4
(in between sets I did 5 sets of 12 neck extensions)

Decline BP- 325x5, 350x2, 365x1

Dips- 55x5, 60x5, 65x5

Deadlift- 295+20 lbs chain x 3, 295+40 lbs chain x 3, 295+60 lbs chain x 3
(in between sets I did 4 sets of 12 cable trcieps extension)

Contest prep week 2/ workout #5

Here's what I did yesterday:

Squat (straight bar)- 45x10, 135x5, 225x3, 295x5, 305x5
(in between sets I did 5 sets of 15 neck extensions)

Speed BP- 205+60 lbs of chain x 3 x 9 sets (used 3 different grip widths/ 45 sec breaks)

Flat DB press- 75x20, 12, 11
(in between sets I did 2 sets of 15 leg curls)

Dips- BW x 12, 10, 10

Contest prep week 2/ mini workout

Here's what i did today:

TGU- 20 kg x 3/3

Chest supported row- 3 sets of 10

Lat pulldown- 3 sets of 10

Cable pullover- 3 sets of 10

Reverse pec dec- 3 sets of 20

DB lateral raise- 3 sets of 12

left shoulder has been bothering me a bit. Just trying to keep it strong. Feel like the TGU and rear delt work is helping but I have obviously upped my pressing alot (chest pressing) so I have been adamant about icreasing my upper back work to balance this out.

Contest prep week 2/ workout #3

Here's what I did yesterday:

Rack deadlift (2 holes up/ bar started just below knees)- 135x3, 225x3, 315x3, 405x1, added straps and belt 495x1, 585x1, 635x1 (new PR!), took away straps 495x3 (new 3RM)
(in beween warmup sets I did 5 sets of 15 neck flexions)

12" box SSB squat- 215x5,5,5

Sumo Romanian Deadlift- 205x5, 215x5, 225x5
(in between sets I did 5 sets of 15 cable triceps extensions)

Contest prep week 2/ workout #2

Mini workout today. here's what I did:

TGU- 20 kg x 3/3

Chest supported row- 4 sets of 5 reps

Lat pulldown- 3 sets of 10 reps

Cable pullover- 3 sets of 10 reps

Band pullaparts- 3 sets of 12-20 reps

DB lateral raise- 3 sets of 10-12 reps

Contest prep week 2/ workout #1

Here's what I did today:

Bench press- 45x20, 135x5, 225x3, 275x1, 335x1 (competiton pause), 275x5, 280x5, 285x5, 290x5
(in between warmup sets I did 5 sets of 15 neck extensions)

Reverse band bench press (using green bands)-365x5, 385x3, 405x2

Dips- 45x5, 50x5, 55x5

Deadlift- 295+10 lbs chain x 3, 295+30 lbs chain x 3, 295+50 lbs chain x 3
(in between sets I did 5 sets of 15 cable triceps extension)

Contest prep week 1/ workout #5

Mini workout today. Here's what I did:

TGU's- 16 x 5/5

Lat pulldown- 5 sets of 5 reps

Cable pullover- 3 sets of 10 reps

Band pullaparts- 3 sets of 15-20 reps

DB lateral raise- 3 sets of 10-12 reps

Contest prep week 1/ workout #4

Here's what I did today:

Squat (straight bar)- 45x10, 135x5, 225x3, 280x5, 285x5, 295x5 (surprizingly EASY!!!!)
(in between sets I did 4 sets of 20 neck extensions)

Speed bench press- 205+40 lbs chain x 3 x 9 sets (45 sec breaks/ 3 different grips/ all paused reps)

Flat DB press- 100's x 11, 8, 6
(in between sets I did leg curl 2 sets of 20 reps)

DIPS- 3 sets of 10 reps with 20 lbs. of chain over my neck

Contest prep- week 1- workout #3

Awesome workout today! Hit 400x5 on the deadlift wearing just a belt. Though this isn't a 5RM, I haven't done this in maybe 6 years. Felt great!

here's what I did today:

Deadlift- 135x3, 225x2, 315x1, 400x5,5
(in between sets I did 4 sets of 20 neck flexions)

12" box SSB squat- 205x5,5,5
(in between sets I did 5 sets of 20 triceps extensions)

Sumo stiff leg deadlift- 185x5, 195x5, 205x5
(haven't done these in years....I was looking for a better hamstring strengthener and this is it! Weight was light)

The 400x5 in the DL was not easy but not super hard. I think 415 for 5 would have gone. I had planned on doing a 3rd set but decided to not risk injury and stopped after 2 sets.

Contest prep week 1/ Workout #2

Here's what I did today:

Turkish get ups- 16 kg x 5/5 (took about 8 min)

Lat pulldown- 5 sets of 5

Chest supported rows- 3 sets of 5

Band Pullaparts- 3 sets of 20

DB lateral raise- 3 sets of 10

AB wheel- 1 set of 12

Contest prep wk 1/ workout #1

Here's what I did today:

BP-45x20, 135x5, 225x3, 275x1, 330x1 (comp pause), 260x5, 265x5, 270x5, 275x5, 280x5
(in between sets I did 4 sets of 20 neck extensions)

4 board BP- 315x5, 325x5

Dips- 25x5, 35x5, 45x5

Deadlift- 295x3, 295+20 lbs chain x 5, 295+40 lbs chain x 5
(in between sets I did 5 sets of 20 triceps extension)

EXCELLENT workout today!

My next 8 weeks "pre-contest" routine

So here it is. This is roughly the template I will follow for the next 8 weeks. This is subject to change since I am still doing some experimenting with this "RAW" thing. I am still not sure which way is the best to train raw...using a Westside template or just doing a good old fashion linear periodization program. I have had good results follwong Westside in the past but I think I am getting better results just doing periodization for my raw bench. We'll see. Here is the template I will follow for the next 8 weeks:

Week 1
Monday
Bench- 5 sets of 5 reps starting with approx. 70% of contest goal. Cycle down to 3 sets of 2 reps with around 95%
Lockout work- 2-3 sets of 5 reps. Either board presses, rack presses, or decline benches (just to train my CNS and triceps)
Dips- 3 sets
Light deadlift- using chains
Triceps extensions

Wednesday
Heavy deadlift work- alternate between floor and rack work, cycle down to 2 reps
Low box squat- 75% of Fridays squat weight for same sets and reps
Tricep work

Friday
Heavy squats- cycle down to sets of 2 reps
Speed bench- 9 sets of 3 using different grips and using 3 week waves. chains will be used
Flat DB press- 3 sets to near failure
Dips-2-3 sets to near failure

On T&Th I will do some kettlebell work and upper back work. We'll see how this goes. Again, alot of this is experimentation.

Workout #4/week 8

Did my day 4 today (instead of Thursday becasue my back was stiff).

here's what I did today:

TGU- 16 kg x 6 min alternating sides

Snatches- 24 kg x 1:30- 37 reps, 3 min break, 24 kg x 1:30- 38 reps

Lat pulldown- 5 sets of 5 reps

Chest supported rows- 3 sets of 5 reps

Band pullaparts- 2 sets of 20 reps

Nothing crazy. Took about 35 minutes

Workout #5/ week 8

Took off yesterday due to a stiff back. Not real significant pain but I decided to be smart for once and lay off. Felt AWESOME today though! So good in fact that I hit a new PR on my squat. This was with a straight bar too. Had no plan to do this but I felt to good not to. I have to say I left alot in the bank too! 8 weeks ago I maxed out at 350 and this was hard. Today I hit 365 after doing 3 sets of 3 and felt I had a good 20 more pounds in me. Totally raw, no belt, wraps, etc. Now, if I can only get that damn bench up! I have a plan for this as well. I will post this next time.

Squats (straight bar)- 135x5,5, 225x3, 315x3, 320x3, 325x3, 365x1 (new PR!)
(in between sets I did 5 sets of 12 neck extension)

Speed bench (3 different grips)- 205x 3 reps x 9 sets (45 sec. breaks)

Flat DB press- 90x14, 9
(in between sets I did 3 sets of 12 leg curls)

Dips- BW x 17, 10, 10