One Week of RAW

One Week of RAW

Bench day

Bench
  • 8 sets of 8 with 135
I took it very easy today on the bench. This wasn't a deload, but just an easy day for recovery. I'll have a medium day next week and then deload. I kept the intensity high on the assistance work, but minimal in volume.

Roll 'em Downs

  • Up to 85's for 8
Barbell Front Raise
  • Up to 135 for 8
Done

Assistance day

Pull Ups
  • 5 sets of 8
Lying Prone Chest Supported Row with Utility Bench on Blocks and Barbell on Floor
  • Up to 235 for 8
Standing Bent Dumbbell Raise
  • Up to 65's for 8
Alternate Dumbbell Curls
  • Up to 65's for 8
Done

Squat/Pull Day

Squat
  • 135 for 5 3 sets
  • 225 for 3
  • 315 for 1
  • 405 for 1
  • 525 for 1
Added Wraps Elite Heavy

645 for 6 PR Old 6 rep PR weight was 635

Deadlift

  • 245 for 3
  • 315 for 1
  • 425 for 1
  • 515 for 1
  • 660 for 2
On the third rep of 660 I dropped the bar and decided to walk away without risking injury. My rib in my back is still very stiff and it's keeping me from snapping off the floor like I want to and I don’t need to be going for PR’s if I’m not 100 percent. I was hoping for 6-5 which is very doable as my PR is 650 for 6 off the ground. I'll walk away today and hopefully this deload next week will give my rib enough rest to get this PR.

Glute Hams

  • 3 sets of 12
Lying Leg Raise Against Inertia from Training Partner
  • 3 sets of 12
DONE

Good one today. Squat feels great. BO, the new guy, is calling depth and since he’s new to the sport he's actually calling me at the real depth of “breaking parallel” so I’m pleased to have some quality in my work. I wanted to record, but we only had three of us today and it's hard to spot, work the monolift and video tape with only two guys. My wife's 30th birthday was this week. I arranged a big dinner party tonight at a nice Italian restaurant in town. There should be about 35 people, so it'll be a great time. I always wanted to bang a thirty year old and now I can scratch that one off the list!

— EliteFTS
Tagged: Powerlifting
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