Raw Nats Training week 1

Raw Nats Training week 1

Jun 2, 2013

I know I haven’t been on here as much as I was but between my business, school and training I’ve been super busy. So here is my training for the past week .

WEEK 1 DAY 1 BW IS AROUND 226 TO 230

SQUAT

work sets

  1. 455×5
  2. 495×5
  3. 525×5@9 HUGE PR!

RVB SQUAT

  1. 585X2
  2. 600X2

PIN SQUATS LB

  1. 425X5
  2. 475X5
  3. 525X5

*** after this I did my normal accessories. leg press, leg ext, ghr, lots and lots of abs. Overall great day

WEEK 1 DAY 2

BENCH

WORK SETS

  1. 315X5 LOOKED LIKE SPEED WORK!
  2. 345X5
  3. 360X5@10  lost arch because my back slipped up on the bench.

RVB

  1. 400X2
  2. 420X2@9 ALL REPS PAUSED

PIN PRESS

  1. 315X5
  2. 345X5
  3. 370X5

*** Then normal assistance work. DB, Jack Ext, Push downs, Flys

WEEK 1 DAY 3

DEADLIFT

  1. 455X1
  2. 495X1 STOPPED HERE BECAUSE MY LEGS WERE STILL SORE FROM MONDAY AND HAD NO LEG DRIVE.

RVB

  1. 495X2
  2. 545X1
  3. 425X5

BB ROWS

  1. 275X10
  2. 295X10
  3. 295X10

PULL UPS

  1. BW +35X10
  2. BW +35X10
  3. BW +35X10

HANGING LEG RAISES (FEET TO HANDS ) + ANKLE WEIGHTS

  1. 3X10 reps

WEEK 1 DAY 4

SEATED SHOULDER PRESS

  1. 215X5
  2. 235X5
  3. 255X5@ 77 LOL HARD!!!

DIPS

  1. BWX10
  2. BW+135X10
  3. BW+160X10
  4. BW+160X10

3 WAY RAISES

  1.  45# PLATE IN EACH HAND 3X10 FRONT, LATERAL AND REAR RAISES. 3O SEC REST BETWEEN SETS.

BB CURL

  1. BARX10
  2. 135X6
  3. 155X6
  4. 155X6

DB CURL

  1. 56X10
  2. 56X10
  3. 56X10
  4. DROP SET BB CURL 115X15**** reached a lifetime goal of 20 inch arms. Super happy about this. I hope the size helps the bench like I think it will.

 

Overall I had a pretty good week. My nerve pain is a pain in the ass but I have to keep trying new things until it goes away. stretching ,ice ,heat, massage,etc.

I am excited to see where I can go with this extra BW. If it wasn’t for the nerve pain I would feel invincible. So until next time, remember to train smart and “THE ONLY THING STOPPING YOU IS YOU!!!”

Remember that the number one cause of childhood obesity is the first step of bulimia.

 

 

 

 

 

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