The last time I've "maxed" on my raw squat was Summer of 2014. I figured there is no better place to try and move some heavy weight than at Duke's Iron Zoo. Duke's is where I really started delving into my powerlifting journey back in 2013. My first year training there, I trained raw and then started going down the multiply road. Duke's is the perfect powerlifting environment filled with booming heavy metal, supportive training partners and of course, an experienced coach. Duke and I chatted on the phone about a week before the Sunday squat session and I told him my intentions with trying to see how far I could push my squat this day since my body is still getting used to having essentially no support. We decided to just see how warm ups feel and just play it by ear. A bunch of the old crew came to join us and it was seriously a blast. We talked shit to each other like normal, caught up on each other's lives and lifted some heavy ass weight. Justin is getting ready for the RPS Lexen XXX meet in Columbus on December 4th so we got him all dialed in for his squat openers. Thanks again for having us back, Duke. Can't wait for our next training session!
On Monday - Wednesday of that week was our burn week for the fire academy. Since I ended up passing out almost as soon as I got home, I trained my OHP day on Friday and gave my bench and deadlift sessions a rest for that week. Squat Workout
A. Squat Bar weight x 10 150x10 240x8 290x5 350x3 400x3 460x3 Add Wraps 510x1 550x1 600x1 w/ Reverse Band
B. Hack Squat 2x25
OHP Workout A. OHP Bar weight x 20 95x10 135x10 165x5 185x5 205x5
B. Lateral & Rear Delt Raise Superset 3x20
C. Alternated Grip Pull Ups Close Semi-Supinated Grip x 6 Wide Pronated Grip x 6 Medium Supinated Grip x 6 Three rounds through
D. Lat Pull Downs 3x10
E. Chest Supported T-Bar Row 2x15 - 3 second hold at contraction
F. Rear Delt Machine - Banded Shrug Holds Superset 3x15, 45 sec
G. Cable Push Down & Cable Curl Superset 2x20
5 Rounds of Partner Sled Drags - While partner drags sled, the other holds a plank
