With all the raw squatting and pulling I've done, my hips have taken quite the beating. I always go too hard instead of easing into things like this. I haven't squatted over 365 raw in years and my hips are beginning to tell me that. With that in mind, I'll probably pull pretty light this week instead of banging heavy like I've been the last 3 weeks. I've decided that I'm officially doing the OSI Winter Rack Attack meet in Brook Park, OH. This will be my first raw meet since 2013. I'm just going to have some fun and obviously destroy my old total. Shouldn't be too much of an issue.
Bench Day
A. Bench
Bar weight x 20
135x10
225x8
275x5
313x3x3 Sets
345x1x3 Sets (Paused)
B. Incline Bench
135x20x3 Sets
C. Lateral Raise and Rear Delt Raise SS
4x15
D. Pull Ups - I've been doing a pull up variation with at least 3/4 workouts and I must say that these are becoming a huge strong point for me.
4x15
E. Heavy Cable Row - Wide/Neutral Grip
5x5
F. Machine Preacher Curl and Triangle Tricep Pushdown SS
4x15
Deadlift Day
A. Deadlifts
135x5
225x3
315x3
405x3
455x3
485x3
515x3
B. Light RDL
4x12 w/ 185
C. Machine Abductor and Adductor SS
4x20
D. Ab Wheel and Cable Rope Abs SS
4x10 Wheel - 4x15 Rope