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RPS 2016A



Raw Nats Prep - 26 Sep 16

Posted by crmoss, 26 September 2016 · 333 views

Safety Squat Bar Squat (SSB)

  • 60 Lb x 10 reps
  • 150 Lb x 5 reps
  • 260 Lb x 3 reps
  • 350 Lb x 2 reps
  • 440 Lb x 2 reps
  • 500 Lb x 2 reps
  • 500 Lb x 2 reps
  • 350 Lb x 10 reps

Bench Press (Touch & Go)

  • 45 Lb x 10 reps
  • 135 Lb x 5 reps
  • 225 Lb x 3 reps
  • 275 Lb x 3 reps
  • 255 Lb x 4 reps
  • 225 Lb x 3 reps

Bodyweight

218 Lb



No additional notes




Raw Nats Prep - 21 Sep 16

Posted by crmoss, 21 September 2016 · 297 views

Bench Press (Touch & Go)

  • 45 Lb x 12 reps
  • 135 Lb x 5 reps
  • 225 Lb x 1 reps
  • 275 Lb x 1 reps
  • 300 Lb x 1 reps
Notes:

Actually went for a double with 300 and stalled out on the second rep.



Bench Press (Sling Shot)

  • 315 Lb x 3 reps

Bench Press (Touch & Go)

  • 275 Lb x 2 reps
  • 225 Lb x 6 reps

Close Grip Bench Press (Touch & Go)

  • 135 Lb x 10 reps

Conventional Deadlift

  • 55 Lb x 10 reps
  • 145 Lb x 5 reps
  • 235 Lb x 3 reps
  • 325 Lb x 1 reps
  • 415 Lb x 1 reps
  • 450 Lb x 2 reps + 45 Lb Rep PR
  • 315 Lb x 10 reps + 260 Lb Rep PR

Bodyweight

220 Lb



No additional notes




Raw Nats Prep (16 Sep 16)

Posted by crmoss, 16 September 2016 · 361 views

High Bar Squat

  • 45 Lb x 10 reps
  • 135 Lb x 5 reps
  • 225 Lb x 3 reps
  • 315 Lb x 2 reps
  • 405 Lb x 3 reps + 80 Lb Rep PR
  • 315 Lb x 10 reps

Bench Press (Touch & Go)

  • 45 Lb x 10 reps
  • 135 Lb x 5 reps
  • 225 Lb x 3 reps
  • 275 Lb x 4 reps

Reverse Band Bench Press

  • 365 Lb x 2 reps + 15 Lb Rep PR

Bench Press (Touch & Go)

  • 225 Lb x 7 reps

Bodyweight

220 Lb



No additional notes




Raw Nats Prep - Day 20B (11 Sep 2016)

Posted by crmoss, 11 September 2016 · 324 views

High Bar Squat

  • 55 Lb x 10 reps
  • 145 Lb x 5 reps
  • 235 Lb x 3 reps
  • 325 Lb x 3 reps
  • 415 Lb x 1 reps
  • 325 Lb x 10 reps

Reverse Band Squat

  • 235 Lb x 5 reps
  • 415 Lb x 3 reps
  • 465 Lb x 2 reps

Bodyweight

220 Lb



First time I've been able to squat in over a week due to a gout attack. Since the shoulders aren't letting me get in a comfortable low bar position, I've decided to adopt a hybrid high bar technique. Shoulders are able to tolerate it and the bar feels more secure. I need to squat more frequently in this position to build my power back up to what it should be. I threw in the reverse band squats to start getting used to heavier weight on the higher position. All squats were done with the Texas Squat Bar, though I am gripping narrow enough to get under a regular power bar. I usually do the reverse band stuff with the SSB, but will be using the TSB or regular power bar for a while now; saving the SSB for when the shoulders are exceptionally beat up. Still have the nagging pain high inside the left thigh, but not too bad when warmed up. Need to get this squat moving!!




Raw Nats Prep - Day 20 (10 Sep 16)

Posted by crmoss, 10 September 2016 · 306 views

Bench Press (Touch & Go)

  • 45 Lb x 12 reps
  • 135 Lb x 5 reps
  • 225 Lb x 3 reps
  • 285 Lb x 3 reps + 10 Lb Rep PR
  • 275 Lb x 3 reps
  • 265 Lb x 3 reps
  • 255 Lb x 3 reps

Reverse Band Bench Press

  • 350 Lb x 2 reps

Bench Press (Touch & Go)

  • 225 Lb x 9 reps

Bodyweight

220 Lb



Missed two scheduled workouts due to gout attack in left foot. Feeling better now so benched tonight. Decent workout. If up to it, I will try to do squats and/or deads tomorrow. Competing in Nationals is now in jeopardy due to scheduling conflicts at work.




Raw Nats Prep - Day 17 (02 Sep 16)

Posted by crmoss, 02 September 2016 · 213 views

Bench Press (Touch & Go)

  • 45 Lb x 10 reps
  • 135 Lb x 5 reps
  • 225 Lb x 3 reps
  • 300 Lb x 1 reps
  • 275 Lb x 2 reps
  • 275 Lb x 2 reps

Reverse Band Bench Press

  • 365 Lb x 3 reps

Low Bar Squat

  • 55 Lb x 10 reps
  • 145 Lb x 5 reps
  • 235 Lb x 3 reps
  • 325 Lb x 2 reps
  • 370 Lb x 2 reps
  • 370 Lb x 2 reps
  • 370 Lb x 2 reps
  • 235 Lb x 10 reps
  • 55 Lb x 10 reps
Notes:

Still trying to nail down my form. Best so far is very wide stance with squat shoes. Problem area is gripping the bar. Narrower grip is a better squat, but killer on my shoulders and wrists. Still trying to work on increasing my mobility so I can get in a decent low bar position and not have the bar slide down my back.



Leg Press

  • 425 Lb x 5 reps
  • 515 Lb x 5 reps
  • 515 Lb x 5 reps
Notes:

Nagging pain high on inside left thigh. Decided to keep it short and light. Don't want to risk injuring the area more. Wanted to go lots higher, though.



Bodyweight

220 Lb



No additional notes




Raw Nats Prep - Day 15 (29 Aug 16)

Posted by crmoss, 29 August 2016 · 303 views

Low Bar Squat

  • 55 Lb x 15 reps
  • 145 Lb x 5 reps
  • 235 Lb x 5 reps
  • 325 Lb x 5 reps

Safety Squat Bar Squat (SSB)

  • 260 Lb x 4 reps
  • 350 Lb x 2 reps
  • 440 Lb x 2 reps
  • 530 Lb x 2 reps
  • 350 Lb x 10 reps
Notes:

Hands on rack.



Bench Press (Touch & Go)

  • 45 Lb x 10 reps
  • 135 Lb x 5 reps
  • 225 Lb x 3 reps
  • 245 Lb x 7 reps + 5 Lb Rep PR

Bodyweight

220 Lb



Squatted in my new Nike Romaleos. Felt pretty good. Definitely lots easier to hit depth.




Raw Nats Prep - Day 14 (25 Aug 16)

Posted by crmoss, 26 August 2016 · 258 views

Conventional Deadlift

  • 45 Lb x 10 reps
  • 135 Lb x 5 reps
  • 225 Lb x 3 reps
  • 315 Lb x 2 reps
  • 405 Lb x 6 reps + 60 Lb Rep PR
  • 315 Lb x 15 reps + 260 Lb Rep PR
Notes:

Last set done without touching weights to floor between sets. 30 second hold after last rep.



Bodyweight

220 Lb



No additional notes




Raw Nats Prep - Day 13 (23 Aug 16)

Posted by crmoss, 23 August 2016 · 227 views

Bench Press (Touch & Go)

  • 45 Lb x 10 reps
  • 135 Lb x 5 reps
  • 225 Lb x 3 reps
  • 260 Lb x 6 reps + 10 Lb Rep PR
  • 265 Lb x 5 reps + 10 Lb Rep PR
  • 275 Lb x 3 reps + 10 Lb Rep PR

Bench Press (Sling Shot)

  • 315 Lb x 2 reps

Reverse Band Bench Press

  • 315 Lb x 4 reps

Bench Press (Touch & Go)

  • 225 Lb x 5 reps

Safety Squat Bar Squat (SSB)

  • 60 Lb x 10 reps
  • 150 Lb x 5 reps
  • 240 Lb x 3 reps
  • 330 Lb x 2 reps
  • 370 Lb x 2 reps
  • 370 Lb x 2 reps
  • 370 Lb x 2 reps
  • 370 Lb x 2 reps
  • 370 Lb x 2 reps
Notes:

Heels on 5 lbs. plates. I've ordered some squat shoes, cause I think I get better drive out of the hole with a heel.



Bodyweight

220 Lb



No additional notes




Raw Nats Prep - Day 11A (18 Aug 16)

Posted by crmoss, 18 August 2016 · 390 views

Low Bar Squat

  • 55 Lb x 10 reps
  • 145 Lb x 5 reps
  • 235 Lb x 3 reps
  • 325 Lb x 2 reps
  • 395 Lb x 2 reps
  • 235 Lb x 2 reps
  • 325 Lb x 2 reps
  • 395 Lb x 1 reps
Notes:

Not confident in my contest squat technique, so used tonight to work on it. Plenty of strength, the limiting factor is getting tight in the low bar position. Shoulders, elbows and wrists not liking it. Best position at present is with bar in low position with arms wide, near inside collars. Rough on shoulders, and bar wants to slip easily. Need to work on this problem. Contemplating additional squatting with light weight frequently, just to work on ability to get under and hold the bar. (Wide stance, toes out, low bar position, eyes down.)



Safety Squat Bar Squat (SSB)

  • 350 Lb x 6 reps
  • 400 Lb x 5 reps
  • 400 Lb x 5 reps
  • 400 Lb x 5 reps
Notes:

Hands on rack for worksets.



Bodyweight

220 Lb



Shoulders and arms too beat up to do benching tonight. Will come back in tomorrow and do the benching and maybe some more light squats to work on the technique.








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