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tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Deadlifts:
3 sets x 8 x 315. Starting on sets of eight all summer. Taking my time to get Sumo DL back up. Gym was hot. No air conditioning.
Shugs:
Seated rows:
band hyperextentions
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Squat: Our new monolift was waiting and all set up when I walked in on sat. Took my first set at 8:00. Black, Powder coated so upscale.
First time on a monolift since nationals in May. We have been working with the safty bar on boards since.
Ended with a 425. Knee wraps and belt only. Usually I would be putting briefs on for this. Would not even had attempted this before. Very pleased to see the rusults of the safety bar paying off.
Bench: 5+3s: 135, 185, 225, 250, 275, 3+2s: 300(never have done 5 reps at 300 before) 315-no strength left, last week hit 3 of these.
Put single ply shirt: 3x315, 335. 1x370 easy. This has always been a tough weight with this single ply to cosistantly hit. Never been a confidence lift in a single ply. 5+3s paid off these last 2 mnths.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Decline: 135, 185, 225 x 5
seated rows
Lat Pull downs
Preacher curls
shrugs: 500
Deadlifts: 405
squats: 315- decided to play today with my Overkill squat suit. no briefs. To hot to go any higher and to walk out. Just wanted to stretch it out.
Tri extensions
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Bench: last two weeks hit raw PRs in the bench.
Goal for end of summer: 325-surpassed two weeks ago. 340-Surpassed two weeks ago. 360 hit easily last week.
This past week after 3 hours of leg work and totally spent, stalled out on a triple at 300 because of shoulder pressure due to not setting shoulder right. Came back hit an easy 320.

Belt squats-6 plates.
Leg curls: 4x 15, abs

Squats:
Raw Squats: last week 380.
This week 400. Needed help on 425. Very deep.
Went back down to work form issues. Starting dip to high. Why? I thought I had that solved before Nationals.
315 x 2. parelllel, and in but not over joyed by form. Not feeling it yet.
Conclusion: Getting legs out to far and bar to high. Dipping to soon and dropping it in, instead of pulling it in.
Brought legs in and put pin down to carry bar lower.
315 didn't feel that there was even any weight on the bar. Lowered slowly, dipped deep and came up fast. That's what i've been waiting to feel.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

squats: worked on form.

Bench:
135x8
185x8
245x5+3
300x3+2
320x2+1
360x1
375x1- another Raw PR. Breathing off.
Single Ply shirt: My old ratty single Ply opener.
1x430. easy touch-60 LB PR in a Single Ply.
down set-Raw: 300x10
I'm pressing raw more than I could do in a single ply shirt 3 mnths ago.
I'm 27 pounds away from the American APF record. And I haven't even put on a double ply yet.
Easily put on 50 Plus pounds on my Raw Bench in 3 mths.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Squats:
145, 195, 235, 325, 415_Raw
3 sets @ 370-Briefs.
First one high, second high on one side, Third was IPF deep.
First time in equipment since May.

Decline Benching_ 135, 185, 225, 275x3-not in the groove, 275x 5, 280 x8.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

The Stone · Posted: Mon Aug 23, 2010 11:29 am Post subject:

Tracy--With as well as your raw bench is going, maybe you should consider a raw meet in the future? We are thinking we are going to have the Raw Power Challenge again this December, at Right Fit this time. Might be a little close to Worlds though. I'd love to have a 375 raw bench. Mine was only at around 300 when I hit 450 in competition in the shirt this spring.

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Eric, Finland is in question for me because no one is going that I know. I have college tuition and taxes the same time. I'm going for the American Record at The Rise in October with Freddy. I was just looking at that Raw post on powerlifting watch.com and came away with... HMMMMMM. Interesting. December would be plenty of time to come back after October.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

That should of been 3 sets x 1 x 470 for my last set of squats with briefs not 370.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Belt squats: 6 plates-270lbs. Set up belt squats and box squats at my gym during the week.

Deadlifts: 4 sets of singles at 405 conventional.
Seated row
Reverse pull downs

Bench lockouts: 455 with spud straps.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Squats:
Multiple sets at 225. Working on slowing down in the hole and accelerating out. A lot easier to get the bar very low on the back now. Weight feels about 25 lbs lighter when I can do this.
Safety bar: 185 x 5. 4 sets. ouch. Only two of us squatting, little rest.

Bench: 135, 185 x 8. 280x3+2. 315 x 3+3, 340x3+1 (supposed to do only 2+1 but was able to stretch it to 3.
300x5: only did two? To tired? Something went wrong. Needed to crank the right shoulder under me more. Sat back down cranked out an easy 5.
Did 3 more sets of this.
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Box Squats: 8x45, 90, 135, 185, 225, 270- stopped here after the metal ring on my dip belt broke. Finally have a set up at my gym to do these during the week and then a equipment malfunction puts a halt to it.

Smith machine Incline: 180
cable flys
incline DB_2ct x 4 sets
abs and more abs
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA

tracerman · National Champ Joined: 24 Jan 2008 Posts: 787

Deadlift: conventional
135, 225, 315, 405,
Put suit on- 455, 500, 540
missed 550 bad set up.
seated rows
_________________
198 Master
4x World Champion
6x National Champion
World Record Holder
Illinois State Record Holder
Top 20 198 Master Squats for 2006 by PLUSA