Staying raw for now

3 day logo.jpgI have decided to focus on raw competitions for now. I have done a few raw meets in the past, but soon after I would do an equipped meet. I have to stick with raw competitions if I want to excel and besides that I am really enjoying it. My next meet is NASA Unequipped Nationals in Oklahoma City on October 18. My first two weeks of training have been to ease back into training after USAPL Raw Nationals and my week off after the meet. I will start my training cycle next week. After a lot of thought, I have decided to try Jim Wendler’s 5/3/1 training method. This method is from his Training Three Days a Week training manual.

DE SQ

Mobility Work
Hanging Plate SQ
135x2x5
185x3x5
Yoke Zercher SQ (standing on 6.5″ block to increase ROM)
225x3x5
Blast Strap Rows
Regular Grip – 2×10
Narrow Grip – 2×10
Wide Grip – 2×5
Grappler Single Arm Rows w/fat bar
50×10
75×8
85×5
Fat Bar Shrugs – 213x3x10
I trained with Pat Roberts (the inventor of the Allen Core Wheel). I tried hanging plate squats for the first time and had an awesome back workout.

ME SQ

Mobility Work
Belt SQ
90×5
140×5
180×5
230×5
270×5
GHR – 3×10
45° Hypers – 3×10
Pulldown Abs – 110x3x10
Neutral Grip Pullups – 3×5
DB BP – 30x3x15
This was my first workout back from USAPL Raw Nationals. I am taking it easy this week and I will start my training cycle for NASA Unequipped Nationals in two weeks.