Raw PR

[cmillett]

just finished a 8 wk wave for my raw lifts,


9 wks ago i my raw 1RM was 365,so this is what i did,

wk.
1.65% 8x3 with mini bands paused,3 brd 3-4x3-5
2.70% 6x3 with mini bands paused,3 brd 3-4x3-5
3.75% 6x3 with mini bands paused,4 brd 3-4x1-3
4.80% 3x3 with mini bands touch n go,50% 3z3 paused,4 brd 3-4x1-3
5.85% 3x3 no bands touch n go,55% 3x3 w/bands paused,shirted 2 brd
6.90% 1x3,60% w/bands paused,shirted 2 brd
7.65% w/bands 5x5 (deload)
8.MAX,135x2x20,225x5,275x3,315x1,365x1,385x1 PR,405x1 PR

405 felt easy it blew up,probably could have gotten an easy dble,My training partners seem to think from what they saw i could have gotten a 425,but i called it quits due too the fact that i felt a slight strain in my peck at 365,so i will take next week completely off and then start the wave over with the new max %'s.

[cmillett]

by the way this at 205lbs. body weight

[quarry206]

hey cmillett, what type of bands do u use? and how do u use them.. i have never used bands and would like to try...

also what other work outs did you thro into your training routine?
was this a once a week workout or twice?

PS.. good luck and congrats man

[thetank]

nice work man, congrats...405 is a wicked feeling..just under double your weight too, sick liftin bro!!

[cmillett]

hey cmillett, what type of bands do u use? and how do u use them.. i have never used bands and would like to try...

also what other work outs did you thro into your training routine?
was this a once a week workout or twice?

PS.. good luck and congrats man

Thanks bro,

mini bands,red bands ,you can go too monster muscle and get them.
If your going to give this routine a run,you will have too drop the bands onthe 80% week due too the increase of retention from the bands,if you decide to use the bands all the way too 90% week you need too drop your bar weight back about ten lbs. ,the reason you due one or the other starting on the 80% week is that the bands increase bare weight so in turn you will go into the 85% weight prematurely,there for you will peak before the max day.

So far as my split,i use a 6 day split due too my shift work as a firefighter,but for someone that is free too workout any day of the week,
sunday-off
monday-Squat
tuesday-bench light
wednesday-off
thursday-deadlift and upper back
friday-off
saturday-bench heavy

bench light day-i didnt do the traditional speed work on this day due to all the pause presses on the heavy banch day,CG bench at 50% 3x15,biceps / triceps 4-6x8-12.shoulder rehab (very important),Do not use bands on this day.

bench heavy day-i took a % approach for the primary lift,followed by a WSBB approach for the secondary as shown above , after the secondary i would hit my shoulders,seated over press,iso press,standing over press,standing DB press,i would choose one ROM each week for 3-4x8-15,then i might do some REAL LIGHT stuff on my arms 3 x 15-20


so far as setting up the bands,i would sett some DB's on the floor as close to being lined up as possable to were the bar lands on my chest,then take the two ends of the bands to the last 3''s of the bell on the bar,you can use some 2 1/2 or 5 lb. plates set in place with clips to keep the bands from sliding.

[cmillett]

forgot too mention,i wouldn't use any stronger bands for this unless you know how much weight too take off the bar too compensate for the retention increase.

also if you do not own a bench shirt,you can use any of the wsbb partial bench movements for the secondary just make sure you rotate at least 3 of them every 2 wks

[cmillett]

nice work man, congrats...405 is a wicked feeling..just under double your weight too, sick liftin bro!!

thanks brother,I was so pumped about it that i slapped my training partner in the arm who happens too be my shift commander and quite a bit older than me by 20 yrs,LOL

Yes it is wiicked,but the weight didnt overwhelm me at all due too the reason i compete in the equiped division,I'm in the low 500's with a shirt last time that i checked.

406 felt very solid no hesitatons at all ,it came up just as fast as 315 is what my training partners told me , but like i said a decided too stop there due too a slight strain i felt in my right peck,i have no doubt that 415 wouldnt have been a problem,but my training partners seem too think that 425 would have been the #.

I would like too get my raw around 455 or more within the next year,and i beieve this program with some modifications over time will get me there.

[cmillett]

well today was my sq / dl max day
ptevious raw max 485
sq-135x2x10,225x5,275x1,315x1,365x1,405x1,455x1,495x1 PR,545x1 PR

previous raw 455
dl-135x2,225x1,315x1,365x1,405x1,455x1,475x1 PR felt burnt

the next 8 wk wave i'm going too split the two lifts and see how that turns out.

[Tbone1975]

just finished a 8 wk wave for my raw lifts,


9 wks ago i my raw 1RM was 365,so this is what i did,

wk.
1.65% 8x3 with mini bands paused,3 brd 3-4x3-5
2.70% 6x3 with mini bands paused,3 brd 3-4x3-5
3.75% 6x3 with mini bands paused,4 brd 3-4x1-3
4.80% 3x3 with mini bands touch n go,50% 3z3 paused,4 brd 3-4x1-3
5.85% 3x3 no bands touch n go,55% 3x3 w/bands paused,shirted 2 brd
6.90% 1x3,60% w/bands paused,shirted 2 brd
7.65% w/bands 5x5 (deload)
8.MAX,135x2x20,225x5,275x3,315x1,365x1,385x1 PR,405x1 PR

405 felt easy it blew up,probably could have gotten an easy dble,My training partners seem to think from what they saw i could have gotten a 425,but i called it quits due too the fact that i felt a slight strain in my peck at 365,so i will take next week completely off and then start the wave over with the new max %'s.

That is freakin' incredible man!?!? Well done. I really really have to coax myself in to doing some powerlifting, not necessarily meets, but just powerlifting workouts. I don't always like asking for spots, especially on the bench, so I think I'm going to put a bench in the adjustable squat rack at the gym and start with half reps, and three quarter reps with some real heavy weight. If I think I can get it, I'll do a full press. At heart, I really do love powerlifting. I build muscles for girls, and strength for me LOL. I've never competed. I'm hell bent on getting a 495 raw bench press before I compete, but that may be more distant than I want to admit. I always wanted a 585 squat and I'm there. Also have to learn about shirts, squat suits, and how to manipulate them, and make them work for me. With all that said, once again, very impressive job.

[Tbone1975]

well today was my sq / dl max day
ptevious raw max 485
sq-135x2x10,225x5,275x1,315x1,365x1,405x1,455x1,495x1 PR,545x1 PR

previous raw 455
dl-135x2,225x1,315x1,365x1,405x1,455x1,475x1 PR felt burnt

the next 8 wk wave i'm going too split the two lifts and see how that turns out.

That's pretty damn incredible as well, good job.

[cmillett]

Thanks Tbone !!!

I do compete in PLing, ,I compete in Equiped meets mostly and in Local Raw meets.
I also like to build a little muscle,LOL.So during my off season training i like a little more reps per sets on my secondarys and assisstaance lifts.