Raw Nationals Training WK 3 Day 2,3

Raw Nationals Training WK 3 Day 2,3

Jun 14, 2013

Since I have put on more Body mass, every week that goes by I am more and more eager to Bench. I really enjoy benching but who doesn’t. I need to have a really good bench at Nats because I have a real crappy deadlift For me to be at this level. If I want to go to worlds I need a deadlift or a freaky squat and bench because these guys are killing me with their DL.

WK3 DAY 2

BENCH

  1. 335×3
  2. 365×3
  3. 380×3 ** this wasn’t what I was hoping for but not bad. I need more Lockout strength. around the last 3 inches. Tied a PR but Im not in the business of staying the same. I want to win and doing the same weights is not acceptable. Next month I will kick some ass leading up to the meet and kill it on the platform.

PAUSE RVB

  1. 405×2
  2. 430×2

PIN 11

  1. 315X5
  2. 365X5
  3. 390X5

DB +1 MIN B

  1. 100 3X10

JACK EXT

  1. 100X6
  2. 150X6
  3. 160X6
  4. 160X6 GETTING BETTER AT THESE! If you haven’t tried these you should.

CABLE PUSHDOWNS

  1. 90X10
  2. 180X10
  3. 210X10
  4. 230X10
  5. 180X15

FLYS

  1. 56 3X15

*** Overall I am happy with this day. Normally I wouldn’t be but I looked at it this way, I didn’t miss any lifts. Missing lifts is a really bad thing. you never want to teach yourself to miss, always make your lifts.

 

Day 3

SPEED PULLS + 200 TO 250LBS OF BAND TENSION AT TOP

*1 min rest between sets

  1. barx10
  2. 135x3x
  3. 225×1 (very loose belt. back was really tight today.)
  4. 255×1
  5. 275×1
  6. 275×1
  7. 275×1
  8. 275×1
  9. 275×1
  10. 385×1 no bands
  11. 385×1

BB ROWS

  1. 295 3X10

WEIGHTED PULL UPS

  1. FAT ASS + 35LBS 3X10

HANGING LEG RAISES + ANKLE WEIGHTS (FEET TO HANDS)

  1. 3X10 * I should do more ab work but I will add it in after the meet. I dont wont to bring in any new stimulus and risk it.

** did some senior cardio. ( walking at the mall)

*** Really happy with today. the weight was so explosive. I haven’t felt this fast in a long time. Maybe I am becoming a mini Deadlifter. I wanted to do more but I have to stick to the plan.

** I would like to say Congrats to My teammate Ian Bell for his AWESOME PERFORMANCE!!!! At Raw worlds and all of team U.S.A. There is some great lifting and coaching going on over there. Now I just want to watch the 105 guys. Curious to see where I would stand.

 

 

 

 

 

 

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