I recently lifted in the 2019 APF Raw Challenge in Chicago. I ended up with an 1802 total via a 705 squat, 463 bench and 633 deadlift.
Pause Squat - Just a little heavier than last week with the top set at 425. I used to really struggle with squatting without wraps. I always felt like I had no ability to stop and reverse the weight. This work is really helping that and I think will carry over nicely to my wrapped competition squat.
Band Pull- Changed the setup a little. I really don't want band pegs on my platform for a few reasons.
The platform isn't super heavy. I don't want to just screw into it, and don't want to drill holes into my garage floor. We only have one deadlift platform so we all share the same bar. Often only half of us are using bands so it is easy to stand on the band.
This setup works well for us and is pretty safe. Top set was 425 plus a monster mini band. I have no clue what the band tension is. This work is RPE based so just working the tension up each week.
Low Block Pull - 505 for doubles.
Heel Taps - 3 x 20 per side
GHR - I LOVE our new GHR. I missed having one. There simply isn't a good substitute for this movement. I'm very picky about what I want to put in my garage. We are severely space constrained so everything needs to have more than one purpose. The GHR is the only piece of more specific equipment that I want to have, I value it that much.
Yes I am biased, but I have thought this for many years - the elitefts GHR is much better than any of the competitors. It is simply the best commercially available GHR, bar none, even at the lower "trim" levels.
4 sets of 8 with just bodyweight. This machine is hard and I'm very deconditioned when it comes to GHRs.
Planks - 4 holds for 30 seconds
