My journey to APA RAW Nationals

[Kent.White]

Hit a PR on bench last night.
2 x 5 x bar
2 x 5 x 95
5 x 135
3 x 185
2 x 225
1 x 275
1 x 315
1 x 345
1 x 365
1 x 385
390 attempt

I have also included my partner's bench max attempts
1 x 425
1 x 455
475 attempt

[Kent.White]

Squats went decently Tuesday.

Work sets were for singles of 405, 435, and 455. Didn't like the 455 as it was high and I ended up stepping forward finishing the rep. Here is the video.

[Kent.White]

This is my deadlift workout from Saturday. I was just going to do some reps at 405 but decided at the last minute to pull singles. It went a lot better than I thought it would.

1 x 405
2 x 1 x 455
2 x 1 x 495
1 x 515 - Gym PR

Speed deadlifts
5 x 3 x 315

[Kent.White]

Things have started rolling along. Seven weeks to raw Nationals. I have divided my workout to a strength day and speed day for both bench and squats. The last four weeks have gone well. Tonight was bench night.

Bench
10 x bar
10 x 95
8 x 135
5 x 185
5 x 225
3 x 275
1 x 315
5 x 3 x 335 - Paused last rep of each set.

Bench pause 1" off chest for 3 seconds.
4 x 275
3 x 305
3 x 315 - Was supposed to do 2 but it felt easy so I added another rep.

Dead bench - These were tough
5 x 1 x 295

DB rollbacks
3 x 12 x 50s

Skull Crushers
10 x 95
10 x 115
5 x 135

Hanging leg raises
3 x 12

Will try to get the video up soon.

[Kent.White]

Another good day yesterday.

Squats
10 x bar
10 x 95
8 x 135
5 x 185
5 x 225
3 x 275
1 x 315
1 x 365
3 x 3 x 415

Safety bar squats
3 x 315
3 x 335
1 x 355

Front Squats
3 x 3 x 205

Leg Extensions
10 x 140
10 x 150
10 x 160

Laying curls
3 x 10 x 130

[Kent.White]

Here is the deadlift video from Saturday.

[Kent.White]

Yesterday was speed bench day

Speed bench
10 x bar
10 x 95
8 x 135
10 x 5 x 190

Close Grip Bench
3 x 225
3 x 275
3 x 315 - Pause 1st and 3rd rep
2 x 315 - Missed 3rd rep after pausing
3 x 315 - All touch and go

Weighted dips
8 x 25
8 x 50
8 x 75

Pendelay rows
5 x 135
4 x 5 x 245

Plate twist
2 x 10

[Kent.White]

Here is the video from Tuesday's squats

[Kent.White]

Deadlifts yesterday. Another good day.
2 x 5 x 135
5 x 225
3 x 315
3 x 365
6 x 3 x 435

Speed deadlifts
5 x 3 x 275

One arm shrugs on Smith
3 x 8 x 155

t-bar prison rows
3 x 5 x 200

One arm DB side bends
3 x 8 x 100

Did the last 3 exercises in one giant set because the gym was getting ready to close.

[Kent.White]

I haven't posted in a while. Raw Nationals is Saturday. Need to lose 5 lbs. before then as I am sitting at 203 this morning. Started Sunday at 202. Don't know how I gained a pound in that time frame. I will get down to 198 by Friday at 4 pm for weigh-in.

[Kent.White]

Mixed results from the meet this weekend.
Squats
407 - Good
440.9 - No Good was an inch high
440.9 - Good

Bench
345 - Good
369.2 - Good
385 - No good. Really didn't have a chance at moving this. Don't know why after getting this a month ago.

Deadlift
501 - Good
551 - New APA World Record for age and weight
570 - No Good

Totaled 1361 which is 5 lbs below my best. Need to make sure I hit my depth on squats.

[BombDonald]

A couple better attempt selections and you would've PR'd on total. Still a good meet all around.

[Kent.White]

Thanks Bomb. I think if I had hit the 2nd squat depth that total would have fallen easily. Probably should have gone up at least 10 lbs. on the last squat anyway.

[Kent.White]

It has been a long time since I have posted. Workouts have been up and down. This is the first weeks workout since taking a planned deload last week.
Squats worksets
2 x 405
2 x 455
2 x 475

Bench
2 x 345
3 x 355 - These were slow and tough

Paused bench
3 x 3 x 315

[Kent.White]

Here are this week squats. Looks like I got better depth here. The 315 set to a 12" box looks like I am 2" below parallel from my perspective sitting on the box. However, it seems on the camera it is just at parallel. Maybe the camera angle is deceptive.

Squats
3 x 405
3 x 445
2 x 475 - These look I hit better depth here than last time I did this weight.

[Kent.White]

Here are my bench workouts for this week

Bench
3 x 315
3 x 3 x 335

Pause 1" off chest for 3 secs.
3 x 3 x 320

Speed Bench - 45 secs rest between sets
6 x 3 x 205

[Kent.White]

Here is the video for the bench.

[Kent.White]

Trying to get my squats back after breaking my finger squatting. Smashed my finger between the bar and rack when I fell forward. Here is the squat workouts of the last two weeks.