Raw lifting routine

[graeme87]

I see there is a raw bench routine sticky at the top of the forum but does anyone have a good raw squat or deadlift routine?

[Doc.Sust]

I see there is a raw bench routine sticky at the top of the forum but does anyone have a good raw squat or deadlift routine?

the 3x3 and the 5x5 are full body raw routines, but they are alot of volume, more than i like. i would follow the 3x3 doing only the leg work(squats and deads, mon and frid day. skip the press work. do the raw press routine on wednesday and there you go, now you have a routine

[cmillett]

Great advice Doc,may have too give it a run

[graeme87]

the 3x3 and the 5x5 are full body raw routines, but they are alot of volume, more than i like. i would follow the 3x3 doing only the leg work(squats and deads, mon and frid day. skip the press work. do the raw press routine on wednesday and there you go, now you have a routine

So only bench one day a week?

[Doc.Sust]

So only bench one day a week?

yep. that is all you need! i press one day a wk and it works fine. you can do another day for speed work and auxillaries if you choose. sometimes throughout the year i switch it back to 2 days a wk, but for most of the year i only do one, it gives me more time to heal. if you never tried one day a wk i think you will be very suprised to see the gains one can make when they have enough time to fully recover rather than beating yourself down doing 2-3 days of presses all year long wk after wk. first time someone recomend me to try this i was very skeptical. after i tried it , i couldnt argue with the results. trust me when i tell you alot of big name bench specialist really train the press just one day. those who do 2 days really only fool around on the second day working on technique. speed, and auxillary movements for the tris or the back. i dont know anyone who presses heavy 2 days a wk

[quarry206]

i'll agree once a week is great.. i argued with people when i first heard of it, then secertly tried it about a year and a half ago and saw my numbers increase majorly..

if u are fully rested u get a much better workout, and can push your body more because it has more time to heal

its about quality not quanity

[Doc.Sust]

i'll agree once a week is great.. i argued with people when i first heard of it, then secertly tried it about a year and a half ago and saw my numbers increase majorly..

if u are fully rested u get a much better workout, and can push your body more because it has more time to heal

its about quality not quanity

couldnt agree more

[graeme87]

What would a one day a week bench routine look like? If you could put in percentages that would be very helpful.

[Doc.Sust]

i use percents as a guide line. i dont follow periodization anymore. i vary the routine wk to wk.
wk 1 heavy shirted presses. percents btwn 80-95% 3-5 sets of 1-3 reps
board presses.various heights 3-4 sets of 3- 5 reps. (try to keep them at 5)
rack lockouts.2-3 sets of 5 reps
tricep extensions2-3 sets of 8-15 reps

wk 2 speed work. 8-5 sets of 3 reps.percent range 35-60% 30 second breal btwn sets
board presses-same as last wk or reverse band presses.various grips
close grips-2-3 sets of 5-8reps
pushdowns 2-3 sets 8-15 reps

wk 3. a variation of wk one. i do NOT do the same exact workout i did on wk one. i change it up

wk4 a variation of wk 2

etc etc

this is a template. not a routine. i change as i need to. sometimes i use bands. or chains. sometimes i use straight weight. sometimes i superset various boards back to back using the same weight. sometimes i will pickone board for the day and just work of that board and wait 5 minutes btwn sets instead of cranking them out like a superset. same withe the rack lockouts. variation is the key to make gains. change the routine!

[raw12]

good info