The Muscle Forum

Week 3 - Day 2

warmup
lots of stretchnig

raw bench [wraps] - 250x2x3 sets, 250x5, all paused
pullups - bw+20lbs x 12, 6, 7 (25)
incline db press - 80x11, 6, 8 (25)
seated row - 225x10, 7, 8 (25)
tate press - 50x13, 8, 10, (31)
hammer curl - 35x11+3+3+3+3+3 (26)
side raise - 25x11+3+3+3 (20)

cool down
lots of stretching

Didnt have as much left on the 250x5 as I would have liked, but my bench is always down at this piont it seems. Next week the frequency and volume of barbell pressing will pickup and that should bring it all back and more. Was kinda tired today due to it was only about 18 hours from when I trained last night and I haven't had any carbs since right after training last night. Today will be my lowest calorie day, probably around 2500 calories, so we will see if i get hungry/sluggish. Weighed in at 181 this morning before breakfast.

2500 calories? What do you have AIDS?

Just trying to get down under 181 so I can weigh in day off and not have to worry about cutting weight for day off weigh ins.

Week 3 - Day 3

warmup
PVC roll
static stretch
box jumps

conv deadlift [belt] - 405x2x4 sets, wasn't as fast as last week
suited conv dead - 405x2, definately got plenty of pop out of the suit
pause squat - 285x2x4 sets, all easy
hip thrusts - 135x10, 185x10, 225x10, 275x5, 315x5
pulldown abs - green x 10, blue x 10

Week 3 - Day 4

warmup
PVC roll
leg swings
static stretch

raw squat [wraps+belt] - 365x3x3 sets, 365x4
bench+minis [wraps] - 225x3, 210x3x3 sets, 210x4
platform deadlift [no belt] - 365x3x3 sets, 365x5
pullups - bw+25 x 10
incline db press - 85x8 (our 85's are so unbalanced and bent, they suck)

cool down
PVC roll
static stretch

Everything feels good for where i'm at. The raw meet i'm doing is one month from today. Just pretty much going to train right up to it, just doing it to get meet experience walking out.

Video from today...

http://www.youtube.com/watch?v=LULvpdRpdYw

Week 4 - Day 1

warmup
PVC roll
leg swings
TKE's
static stretch

raw bench - 265x3x4 sets
rack pull+quaded minis [pin 3] - 365x3, 425x1 (PR), 455x1 (PR), 365x3
SSB low box squat, close stance [11"] - 295x3, 325x2, 295x3x2 sets
hip thrusts - 315x5x3 sets
TKE off box - green x 20x2 sets

cool down
PVC roll
static stretch

Had no intention of going that heavy on rack pulls, but it was there and i went with it. My previous PR was 415. And i only have one thing to say about the saftey squat bar IT SUCKS!!! Very humbling bar, but its my sticking point well. Good night.

What is the difference in doing a TKE off the floor or a box?

Basically just makes the exercise more difficult. I'm on about a 12-13" box with the band still behind my knee, usually hold onto something for balance. I lower down, toe up, do a soft touch with my heel, go back up and flex the knee against the band just like a regular TKE. Really helps with my knee issues. Regular TKEs just weren't enough.

f*cking sounds complicated

Week 4 - Day 2

warmup
PVC roll
leg swings
static stretch
shoulder circuit
med ball throws

conventional deadlift [belt] - 425x3x3 sets, 425x5
raw squat+purples [belt] - 275x3, 295x3, 305x3, 295x3, 275x3
floor press [cg, wraps] - 275x3x5 sets
pullups - bw+15lbs x 12
incline db press - 75x11

Didnt have a spot pretty much all day so i didnt quite push the squats to the limit, thus my going up to 305 and working back down. Form was excellent though. Floor press was pretty good for not spot and lifting off to myself. Lifted my butt a bit on the last 2 sets on the 3rd rep but not much. Decent day, school and work have been taking its told on my diet and its showing in my energy level. Will try to eat better tomorrow to have a good workout saturday, although i do have to take the praxis at 7:30 saturday morning so we'll see how that goes.