RAW NATS TRAINING WK 2 DAY 3,4 … WK 3 DAY 1 The moment of truth!

RAW NATS TRAINING WK 2 DAY 3,4 … WK 3 DAY 1 The moment of truth!

Jun 11, 2013

WEEK 2 DAY 3

DEADLIFT

Today is dead day and its my heavy week.

  1. 455×1
  2. 495×1
  3. 545×1@9.75*** a little bit easier than the last time I did this weight. Right on track. This will be the heavies I go with straight weight. This is the same routine as before the SSPT meet just some extra volume and I wont be dropping weight. It better work!

RVB

  1. 545×2
  2. 575×1
  3. 435×6

BB ROWS

  1. 295X10
  2. 305X10
  3. 305X10 I started doing these again because I feel they will help my deadlift more than DB rows. I am at my worst leverages just below the knee, so I like that the BB rows keep my back in a static hold in this position. They idea is to help with rounding and overall strength through the position by maintaining this static hold while doing the rows.

Weighted pull ups

  1. BW+35 3×10

HANGING LEG RAISES WITH ANKLE WEIGHTS

  1. 3X10 FEET TO HANDS! Like a monkey.

DAY 4

SEATED SHOULDER PRESS

  1. 225X2
  2. 250X2
  3. 275X2 Massive PR! last time I did this weight I had to cheat like crazy to finish. Now I got it for 2 @9 with perfect form. I know a lot of you dont do shoulder press because its not bench or whatever the reason but it works for me and its a great indicator of where my bench is going. Just remember, your only as strong as your weakest link!

BB CURLS BECAUSE I LOVE MYSELF

  1. 135X6
  2. 160X6
  3. 160X6

DB CURLS

  1. 56 3X10
  2. DROP SET OF BB CURLS 115X15

WEEK 3 DAY 1

This is where it starts to get crazy. Last week I had a bad squat day. I was only able to get 550 x2 and the goal was 565×2. It wasn’t that bad, I just don’t like to feel weak. So like the usual me I stayed pissed off all week until the next Monday when I squat. I kept telling myself all week that I was going to crush that 565 because I couldn’t get it and to prove it I was going to do it for 3 Reps!!!

SQUAT, MOMENT OF TRUTH!

Work sets

  1. 495×3
  2. 535×3
  3. 565×3!!! Put that in your pipe and smoke it!!

RVB

  1. 590×2
  2. 610×2

LEG PRESS

  1. 670X10
  2. 800X10
  3. 850X10

LEG EXT

  1. 200X10
  2. 290X10
  3. 315X10
  4. 315X10
  5. 200X15

GHR

  1. BWX10
  2. 45X10
  3. 70X10
  4. 70X10
  5. 10X10

STANDING CABLE ABS

  1. 90X10
  2. 180X10
  3. 270X10
  4. 350X10
  5. 350X10
  6. 350X10
  7. 270X25

*** Stretched and drank my big ass shake!

Overall really good day and good training so far. I’m really enjoying this process. I don’t have to worry about my weight as much and I can really focus on just getting strong and really seeing what I can do. I can’t wait to bench tomorrow.

 

 

 

 

 

 

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