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    2/6/16: 100% RAW Powerlifting Meet

    608Tk3DDmP8

    Federation: 100% RAW Powerlifting / 2016 Southside Regional Powerlifting Championship

    Date / Location: February 6th, 2016 / Midlothian, VA

    Official weight at weigh-in: 178.2 lbs...
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    Peak Week

    2/1/16: Week 6, Workout 1
    Conventional Squats: 1 set of 1 @ 365 lbs

    Paused Bench Press: 1 set of 1 @ 300 lbs

    Kneeling Cable Crunch: 175x10, 175x10, 175x10

    Cardio: Treadmill Jogging / 15...
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    1/30/16: Cardio

    Cardio Treadmill running

    Duration: 15 minutes

    Speed: 6.5 mph

    Distance: 1.62 miles

    Comments: This was a tough little run! This was the first cardio session where I got up to 6.5 mph, and I...
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    Wassup brah, where do you live? We moved here at...

    Wassup brah, where do you live? We moved here at the end of August last year. Haven't really explored things yet but plan to. So far, we like this place much more than Jersey. Yeah I've met up with a...
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    1/30/16: Weight Check

    Weight Check: 182.4 lbs (taken at 8:30am)

    Previous Weight Check: 183.5 lbs

    Difference in Weight: -1.1 lbs

    Comments: Good stuff. I was pleased with this. I am getting closer to reaching the...
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    1/29/16: Week 5, Workout 2

    Sumo Deadlifts: 1 set of 1+ @ 510 lbs
    510x1 @ 9.5 RPE

    Sumo Deadlifts: 2 sets of 1 @ 480 lbs
    480x1
    480x1

    Touch N Go Flat Bench Press: 4 sets of 1 & 1 set of 1+ @ 325 lbs
    325x1
    325x1
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    1/28/16: Cardio

    Cardio: Treadmill running

    Duration: 30 minutes

    Speed: 6.3 mph

    Distance: 3.14 miles

    +6 minutes of stretching
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    1/27/16: Week 5, Workout 1

    Conventional Squats: 4 sets of 1 & 1 set of 1+ @ 385 lbs
    385x1
    385x1
    385x1
    385x1
    385x1

    Paused Flat Bench Press: 4 sets of 1 & 1 set of 1+ @ 320 lbs
    320x1
    320x1
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    1/26/16: Cardio

    Cardio: Treadmill running

    Duration: 30 minutes

    Speed: 6.1 mph

    Distance: 3.05 miles

    +10 minutes of stretching
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    1/25/16: Weight Check

    Today's Weight: 183.5 lbs @ 9:30 am

    Previous weight check: 183.9 lbs @ 7:30 am taken on 1/15/16.

    Comments: This was taken first thing upon waking up. The previous weight check was 10 days ago,...
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    1/25/16: Week 4, Workout 3

    Conventional Squats: 8 sets of 4 @ 325 lbs
    325x4, 325x4, 325x4, 325x4, 325x4, 325x4, 325x4, 325x4

    Paused Flat Bench Press: 8 sets of 4 @ 275 lbs
    275x4, 275x4, 275x4, 275x4, 275x4, 275x4, 275x4,...
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    1/23/16: Cardio

    Cardio: Treadmill running

    Duration: 30 minutes

    Speed: 5.9 mph

    Distance: 2.93 miles

    +7 minutes of stretching
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    Wassup bro! Sometimes I sure don't feel like I'm...

    Wassup bro! Sometimes I sure don't feel like I'm recovering fast enough. Fortunately, my Wife gives me frequent massages, and I think this helps with recovery.

    I hate the volume, but I'm trying to...
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    1/21/16: Cardio

    Cardio: Treadmill running

    Duration: 20 minutes

    Speed: 5.9 mph

    Distance: 1.96 miles

    +13 minutes of stretching
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    1/20/16: Week 4, Workout 2

    Sumo Deadlifts: 1 set of 1+ @ 495 lbs
    495x3 @9 RPE

    Sumo Deadlifts: 3 sets of 2 @ 470 lbs
    470x2
    470x2
    470x2

    Touch N Go Flat Bench Press: 4 sets of 1 & 1 set of 1+ @ 325 lbs
    325x1
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    1/19/16: Cardio

    Cardio: Treadmill running

    Duration: 30 minutes

    Speed: 5.7 mph

    Distance: 2.85 miles

    Comments: An excellent cardio session today! Because of the snow and inclement weather, I will be using...
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    1/18/16: Week 4, Workout 1

    Conventional Squats: 4 sets of 1 & 1 set of 1+ @ 375 lbs
    375x1
    375x1
    375x1
    375x1
    375x2 @10 RPE

    Paused Flat Bench Press: 4 sets of 1 & 1 set of 1+ @ 310 lbs
    310x1
    310x1
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    1/15/16: Week 3, Workout 4

    Sumo Deadlifts: 1 set of 1+ @ 480 lbs (<--THIS IS TUESDAY'S DEADLIFT PRESCRIPTION)
    480x3 @ 9 RPE

    Sumo Deadlifts: 4 sets of 2 @ 455 lbs (<--THIS IS TUESDAY'S DEADLIFT PRESCRIPTION)
    455x2
    455x2...
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    1/15/16: Weight check

    Today's Weight: 183.9 lbs @ 7:35 am

    Previous weight check: 185.5 lbs @ 7:30 am taken on 1/5/16.

    Comments: So far, so good. I had initially checked my weight 10 days ago, and this decrease in...
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    1/14/16: Week 3, Workout 3

    Conventional Squats: 4 sets of 2 & 1 set of 2+ @ 365 lbs (This was Monday's squat prescription)
    Warm-up: BARx10, 95x5,135x4, 185x2, 225x2, 275x2, 315x2
    365x2
    365x2
    365x2
    365x2
    365x2
    ...
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