Raw Nationals build up..

[ThreeWhiteLights]

Will be logging some of my training leading up to the NZPF National Raw Champs in September. Will be competing in the Junior 83's..

 

19/07/13

Week 1 Bench + Assistance

Bench Press 60x8 80x5 110x10x2 @ 8.5RPE

Close/Narrow Grip 95x10x2 @ 8RPE

Incline Bench Press 90x10x2 @ 9RPE

Incline DB's up to a couple sets of 10 with 37.5s

Triceps x 150 reps of varying exercises

 

Bodyweight at the moment around 83-84kg

 

[OnlyHuman]

Nice to see your journal up and running *preved*

[ThreeWhiteLights]

Nice to see your journal up and running

Cheers bro *good*

 

21/07/13

High bar back squats up to 137.5x3x5

2nd wave up to 120x5x5

Front squats up to 100x5x2

Hamstring curls and calf raises etc to finish

 

Hoping that doing all the work sets no belt will pay off come comp day. Everything felt pretty smooth today.

[Wookie]

Still training Otahuhu?

[ThreeWhiteLights]

Still training Otahuhu?

Yeah bro got in yesterday. Either train there or at work. You been getting in?

[ThreeWhiteLights]

23/07/13 Shoulders + Tris

Military Press 40x8 50x5 60x5 70x3 80x1 92.5x1 75x7 60x10x3

Seated DB up to 37.5x8

Bench Press 60x8 95x10x2

Dips BWx5 +30x5 +57.5x5(=PB)

 

 

[ThreeWhiteLights]

25/07/13

Squats up to 130x4x5

Lat Pulldown 10x10

Iso Row 8x4

Face Pulls x 15x4

 

[x]

NZSM build up..

[ThreeWhiteLights]

NZSM build up..

Haha bro how many accounts do you have *ROFL*

27/07/13

Bench Press 60x8 80x5 100x3 115x8x2 @ 8RPE

Close/Narrow Grip 100x8x2 @8RPE

Incline 92.5x8x2 @8RPE

Feet Elevated Paused Bench up to 110x3x2

Close Grip Log Overhead x 5 x 5

TPD superset Log Curls x 10 x 4

Nice easy session. Looking forward to hitting some 8RMS next week.

 

[ThreeWhiteLights]

Didn't get a chance to train yesterday so made up for it today at work

 

29/07/13

 

Squat up to 3 singles at 155 (put a belt on for these)

2nd wave up to two sets of 4 at 135 (was supposed to be four sets of two but was pushed for time)

Front squats x 3 x 3

Calf raise x 8 x 3

[ThreeWhiteLights]

30/07/13

Did some log for overhead today with a close grip x 5 x 5
Log lift x 3 x 5
Bench press 60x8 97.5x10x2 
Dips up to 60kg x 5 (PB)

Need to get some structure back in to OHP training

[ThreeWhiteLights]

1/8/13

High bar Squats 6 triples at 137.5

Lat pull down x8 x6

ISO Row

Face Pulls

Farmers walk x 40m x 4

Herc Hold

[ThreeWhiteLights]

2/8/13

Bench 60x8 80x5 100x3 120x7x2

CG 105x8x2

Incline 97.5x8x2

Feet up paused bench up to 115x3

Military Press 5 sets

Seated DBs up to 40's for 6

Ring Dips x 8 x 2 super wobbly lol

Notes: Was supposed to hit 120x8 on bench but wasnt feeling it  + had no spotter. After reviewing film wouldve got 8 set 1 but probably not set 2. Into 5's next week

[ThreeWhiteLights]

04/08/13

 

Bit of a niggly back today but training was pretty smooth despite the niggle.

Continued with the beltless squats and got to try out my new sturdier shoes

 

High bar back squat up to 125x5x5

Front Squat up to 110x4x2

Calf raises x8 x3

[ThreeWhiteLights]

06/08/13

Strict log up to 90x1
Zercher hold up to 155 x 1 minute
Imitation stone loading up to 110x1x2
Bench Press up to 2 sets at 97.5x10
Dips up to 61.25x5 (1.25kg PB) 

[ThreeWhiteLights]

09/08/13

 

Bench Press 60x8 80x5 100x3 112.5x1 125x5x2

Close Grip 110x5x2

Incline 102.5x5x2

Paused Feet Up Up to 120x2

Paused Military Press x8x3

Log Curls x 8x3

TPD superset Seated Row x 15 x3

 

Good smooth first week of 5's. Did a bit of extra back and biceps today too. 84kg BW

[Leeroid]

Training looks nice and structured. Good stuff.

 

What program are you following atm? And what are your max lifts?

[ThreeWhiteLights]

Training looks nice and structured. Good stuff.

 

What program are you following atm? And what are your max lifts?

Cheers Tom. Ed Coan for Bench - plugged in a 147.5 TNG max from about 6 weeks ago and bumped up the first couple of weeks numbers coz it was easy. The 5's and 3's are the money makers though. Squat is a bit of Sheiko and I dont deadlift atm coz of my back. Will do a few weeks of deads maybe a month out from comp. No idea on current maxes tho bro maybe 170/147/170. Deadlifted 220+ pre injury but haven't been close to that since.

[ThreeWhiteLights]

11/08/13

High Bar Squats up to 140x2x4 142.5x2

Calf raises x8x4

Second wave up to 130x3x2 130x6 (did the last two sets as one)

Front squats up to 115x3x2

Seated GM x5 x5

 

Everything felt pretty crisp today. Looking forward to the next couple of sessions

[ThreeWhiteLights]

13/08/1

Strict Log up to 90x1 then 53x10x3

Zercher hold up to 160kg for a minute ish

Imitation stone loading up to 115x1x2

BP 100x10x2

Dips 62.5x4 - had 5 , bitched out

[ThreeWhiteLights]

15/08

Squat up to 6 triples

LPD Wide Grip x 8 x5

Squat up to 4 doubles

LPD Med Grip x 5 x 3

Seated Row x 15 x 3

Farmers walk x 50m x 3

Herc Hold

[ThreeWhiteLights]

16/08/13

Bench Press 60x8 80x5 100x3 117.5x1 130x4x2

Close Grip 115x5x2 (=PB)

Incline 107.5x5x2 (PB)

Paused Doubles up to 125x2x2 ez

Triceps x 150 reps

BW 82.8

 

Notes: Didn't eat much the last couple of days and it reflected in weak bench today. 130x5 was prescribed but the 4th rep on each set was slow enough not to attempt a 5th. Not a grind but 5th would have been questionable. Last week of 5's next week, might repeat 130 again or man up and go 132/117/110.

[ThreeWhiteLights]

Some Saturday shenaningans.. hope to get a few more vids up in the coming weekshttp://www.youtube.com/watch?v=fDbcSGLCiyM&feature=youtu.be

[ThreeWhiteLights]

18/08/13

Squat up to 5 triples at 140 (put a loose belt on for these) 

2nd Wave up to 125x5x5 no belt 

Seated Good Morning x 5 x 5 

Calf raises 8x3