Prep Starts For 100% RAW Federation Meet!

It actually started last Sunday but it was a busy week so no blog post.  I will update you though.

So far training has been more fun lately than it has ever been.  I have moved some strongman equipment of mine into Crossfit Belleville and we have resurrected Sunday MASS training.   Our crew consists of Joe Doran, Jason Howes, Jon Cavanagh, Adrian Kimmett and new CF Belleville owner Ed Jouwstra.  Soon to be joining us will be Ian Dawe!    Our goal... become stronger, smarter and help others do the same.

Enough of the intros ...  I tend to get excited when plans come together.  Why? Passion for the sport.

Next Meet :  100% RAW Federation Powerlifting Meet @ Variety Village in Scarborough on Feb 16th

**I will only be doing the Bench Only and Deadlift Only (PushPull) categories**

Last Sunday -- It Starts!

Deadlift Singles Routine found on Maryland Powerlifting site
Week 1-  15 sets of singles with 1-2 min rest between sets @ 65% of 1rm (560)
365 x 15 sets x 1 rep
*Used green Rogue mini-bands for first 7 sets (added 100-120lbs tension at top)

These were cheek busters!  I have very little experience with using band tension but am enjoying it so far.

Prowler - 315lbs backward drags x 50 ft
Prowler Arm Over Arm (standing) - 315lbs x 3 sets x 50 ft
Prowler Pushes - 485lbs x 2 Hi/Low sets    50ft each

GHR- 3 sets x 6 reps  (hard as fuck)



Monday-

A1. Lunges - 15 reps/leg x 2 sets
A2. Incline Push Ups -  15,15
A3. Scap Push Ups- 20,20

B1. DB Extensions- 30lbs x 15/arm,  40lbs x 15/arm
B2. Fat Gripz BB Curls - 65lbs x 12,  85lbs x 8,  105lbs x 4
B3. Face Pulls ss w/ Band Angels (shoulder re/pre-hab) - 20, 20

Lower Leg Raises- 12, 12


Wednesday-  deload session

Foam Roller x 30 mins
Mobility Stretching x 30 mins
 Multi-Angle Calf Raises - (single leg, off stairs, toes inward, toes outward etc) 10 reps x 5 sets
Green Band Hip Abduction - 4 sets x 15 reps

Bench Press (Fat Gripz) - 135 x 8, 135 x 20, 135 x 20
A1. Band Face Pulls - 20, 20
A2. Band Pulldowns - 15, 15


Sunday MASS @ home 

Deadlifts-
Week 2-  12 sets of singles with 1-2 min rest between sets @ 70% of 1rm (560)
**Used green bands on all warm up sets up to and including 315lbs bar weight (435ish total at top)**
392lbs x 12 sets x 1 rep

Sumo Rack Pulls (beltless)-
315lbs x 3 reps x 3 sets

Green Band Ab Pulldowns- 3 sets x 20 reps
Green Band Full Contact Twists- 2 sets x 15 reps



Pretty good week for rest and recovery.  I got to deload some work in the middle of the week.  It only gets harder from here.  I am up for the challenge... a 600lbs deadlift is my goal for  the first quarter of 2013.   VLOG coming!