2014 Arnold Raw Challenge Weeks 6 thru 9 – In the Weeds but Still Training and Getting Caught up

2014 Arnold Raw Challenge Weeks 6 thru 9 – In the Weeds but Still Training and Getting Caught up

Feb 5, 2014

It’s been a minute since I’ve managed to get a post out.  A really long minute.  I’ve actually been trying to get something written up for about the last 2 weeks but I just keep running out of time.  I am well and truly in the weeds in a way I haven’t been in a very long time.  So in the interest of getting caught up and not losing any more of the precious bit of sanity I have left, I’m going to do a quick summary of the last 4 weeks (Seriously?  FOUR WEEKS?!?!?!) and try to get myself back on track before the Arnolds.

Week 6

Squat: 1 x 8+ at 300 (9)

Deadlift: 8 x 3 with 1 minute rest between sets (245, 255. 265, 275, 285, 295, 305, 315)

Front Squat:  Deaload week!  1 x 5 at 145  YYes, deloading front squats is always going to make me happy.  ALWAYS.)

Bench: 5 x 2 pausing all reps (175, 185, 195, 205 x 1, 205 x 1).  I got too aggressive with my bench and shouldn’t have failed at 205.

Press: 3 x 10 at 100 (10, 10, 9+1).  These also didn’t go like they should have.

Week 6 Saturday

Week 7

Squat: 3 x 2 (365, 375, 385).  These all felt really, suprisingly good.

Deadlift:  1 x 6+ at 325 (9)

Front Squat:  6 x 3 and then 1 x 3+ at 195 (&)

Bench: 6 x 2 with 1 minute of rest between sets d(140, 155, 170, 180, 190, 195)

Press:  3 x 10 at 95.  And this time I actually got it.

Week 8

This week on the whole was pretty bad.  We had some horrible weather that caused the gym to be closed and then I had some stuff that left me stuck at work late.  Nearly all of my assistance ended up being cut out of this week and Saturday turned into catch up day on the important stuff like front squats and some of the deadlift assistance since I’m still not happy with where that is.

Squat: 6 x 2 with 1 minute rest between sets (280, 295, 305, 315, 325, 335)

image

The socks come out when it’s even cold in the gym.

Deadlift: 3 x 2 (350, 365, 375) These did not feel awesome.  Of course I was also an hour and a half late getting off work and this was all I did so I probably shouldn’t have had high hopes.

Front Squat:  4 x 3 and 1 x 3+ at 215 (4)

Bench:  1 x 6+ at 175 (8)

Press: 3 x 10 at 100 (10, 10, 9+1) So this is pretty much a trend now.  Apparently I’m going to keep failing my first attempt on press until I get to deload.

Week 9

Squat: 1 x 6+ at 340 (6).  I totally should have had 7 here but it got a little weird on my decent and I bottomed out.  I still feel pretty good about them though.

Deadlift: 6 x 2 with 1 minute rest between sets (275, 295, 305, 315, 325, 335)

Front Squat: 1 x 3+ at 235 (3).

Bench:  3 x 2 with all reps paused (185, 195, 205).  Finally 205!  And they felt really good.

Bench Week 9

Press: 3 x 10 at 100 (10, 10, 6+2+2). I’d like to say that this really bummed me out. But I can’t. I’m actually pretty glad I’ll get to deload. And the timing is actually pretty good since we’re starting to ramp everything down.

There was also a mess of assistance work, yoga and other gym randomness over the last couple of weeks.  Early on in week 6, once everyone had gotten back from the Christmas holidays there was also this……

 

That's right....  Good coaches get scotch as belated Post-meet/Chrismas gifts.

That’s right…. Good coaches get scotch as belated Post-meet/Chrismas gifts.

 

So there’s your quick summary.  I’ve got just 3 more weeks of training to go and then we’re off to Columbus!

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