May 10 Raw PL meet

[PL79]

Ok peeps , I will be able to get one more meet in before I leave for Iraq.I will compete in the 220 Raw Full Power Division. My goals are SQ 575+ , Bench 400+ , DL 500+. Im 7 wks or so out.Since this will be Raw Im going to struictly use a perioszation approach in the next 7wks.I will be using box SQs ,bands on the DE days and Band brd presses as a 2ndary on bench days.

Heres the plan,

...............SQ/DL..............................Bench
wk
1.65% 355 4x3/305 4x1......................255 8x3 paused w/mini bands
2.70% 385 3x3/335 3x1......................275 6x3 [aused w/mini bands
3.75% 415 3x3/355 3x1......................295 6x3 paused w/mini bands
4.80% 445 2x3/385 2x1......................315 3x3 T n G (touch n go)
5.85% 465 1-2x3/405 1-2x1................335 3x3 T n G
6.90% openers 500 1x3,425 1x1...........355 1-2x3 T n G
7.Deload
8.Meet

2ndary work will be played by ear.

[mateo112]

perfect for you PL. this is the last horah......LOL

so i assume you will be training raw as it is a raw meet.

best of luck to you bro.

[PL79]

Thats the plan mateo , I will be useing bands on the DE days ,and bands on the 2ndary work for the 1st 2 wks then 2wks w/out then throw them back in 2wks at the end.

I really believe will be walking away with soem state records on this one bro.

[PL79]

March 25 OFF

March 26 Bench DE
195 + pruple bands 8x3
Wide grip chins 4x15-20
skull crushers 3x10 flat , 3x10 decline
DB curls 5x10
Band face pulls 3x20

[PL79]

March 27 SQ/DL
Didnt have alot of time on my hands today ,something is better than nothing.
Raw Sqs 145x2x10,235x10,235x3,325x3,235x3x3
SLDL 145x3,235x3,305 4x1
Really just focused on explosiveness and form.

March 28 REST

[mateo112]

Originally Posted by powerlifter79

March 27 SQ/DL
Didnt have alot of time on my hands today ,something is better than nothing.
Raw Sqs 145x2x10,235x10,235x3,325x3,235x3x3
SLDL 145x3,235x3,305 4x1
Really just focused on explosiveness and form.

March 28 REST

i see you got a 55lb bar as well. i necessatiy on those ME days.

good work brother, days like this could be a godsend and acually do better for you then a full volume day.

[PL79]

Yea its a 55er I see you are watching my log LOL.Ive done bent the hell out of it over the past 3 yrs,bout time to get on the phone with Eliteftns and order a neew one .

I agree with what you say about the ME day when It coms to raw work,specially for the SQ/DL day....Im gonna lean more towards on focusing on just my main lifts on the SQ/DL ME day , and on the DE day I will focus on my assistance work.

[mateo112]

Originally Posted by powerlifter79

I agree with what you say about the ME day when It coms to raw work,specially for the SQ/DL day....Im gonna lean more towards on focusing on just my main lifts on the SQ/DL ME day , and on the DE day I will focus on my assistance work.

that sounds like a plan. being that everything is raw.....that will keep your CNS from going down and you overtraining


BTW, i always watch your log brother......sometimes i post sometimes i don't...........but i'm always watching

[PL79]

LOL thats good to hear bro.


March 28 BENCH DE
255 8x3
2brd + 100lbs of bands at the top , 225x5,275x2x5
rainbow presses 45lb bar 3x20 (shoulder still has a sting in it)
T-bar 5x8-10
DB rear flys 3x20

[PL79]

March 30 SQ/DL assistance
Hack SQs w/bands 3x15
Reverse Hack SQs w/bands 3x10
Leg band curls 3x10
Abs 3x30