RAW DOG back on the trail. Bench work

[self]

I guess I will start a new log over here also. This will mostly be my Bench work outs.

Still not back to full strength before I got sick. But slowly getting there.

BW 168.
Bench

Warm up with Bar
135 x 12
225 x 4
275 x 1..pause
315 x 3
335 x 2
350 x 1..pause Was happy I got this!
335 x 2
315 x 3 paused last rep
315 x 3
315 x 3

Hammer Strength Incline
3 plates x 6 reps
4 plates x 6 all paused
5 plates x 2 all paused..Great!

Cut it a little short this night ( got a cold ).... did some dips and went home.

[jimpope]

As long as you get back at it....everything will fall in to place.....nice

[mdpowerlifting]

Hey John,
Are you planning on lifting at the RAW World's in November? If so, looks like a nice start!

Jim

[self]

mdpowerlifting said:

Hey John,
Are you planning on lifting at the RAW World's in November? If so, looks like a nice start!

Jim

Thanks. And yes I will be at Worlds NOV 17 in NC. Its going to be a great time. Always lots of fun.

[mdpowerlifting]

I'll see you there once again!

Paul has asked me to judge lifts again this year. I look forward to seeing you and your team there!

Jim

[John Shifflett]

John

Are you going 165's at the Worlds? Looking forward to seeing you guys at the meet.

[self]

I hope to be 165 by worlds.

BW today 171. Shoulder is starting to hurt.

225 x 4
275 x 1..pause
315 x 3
335 x 3..Great!
365 x 1.. Almost got it! Friend touched the bar. Said he didnt help but you know how that is.
335 x 2
315 x 4..Great!
315 x 3

Flat DB press
100 x 8..easy
110 x 8..easy

Tri's push downs

Then rep out 185. Getting ready for the Bench rep out also.
185 x 22

[self]

BW at 172. Only about 4 weeks till Worlds.
315 x 1 paused
335 x 1 paused
365 x 1 paused GREAT!
405 off 1 block ( felt shoulder on that )
335 x 3
315 x 4
315 x 3 all paused


DB flats
60 x 8
100 x 6
120 x 6
130 x 5

Hammer Fly machine
2 plates x 8
3 plates x 4
3 plates x 4
Shoulder was starting to hurt.

[self]

BW at 174. Only about 3 weeks till Worlds. Doc been working on shoulder once a week. Its getting better.

Bench
315 x 1 paused
335 x 1 paused
365 x 1 paused.... Easyer then last week but still hard
335 x 3
335 x 3
315 x 5
315 x 5

decline bench
315 x 3 all paused

Tri push downs with rope.
4 sets of 12

Then rep out on flat bench
225 x 18..paused last rep

[self]

BW 174. Shoulder is feeling better. about 85%.

Bench
315 x 1..paused
335 x 1..paused
365 x 1..paused
385 x 1..paused! This was great.
335 x 3..paused last rep
315 x 5..paused last rep

DB incline
100 x 6
125 x 3

DB flat
125 x 7..all paused
125 x 7..paused last rep

Rep out
225 x 18..paused last rep

[John Shifflett]

Good work how many of the Raw Dogs making the trip to the NC next weekend?

[self]

Looks like about 12 or so....let see... Me, Kerry, TRAP, Big Steve, Dean, Flip, Jason, Fire Man, Jess, Branch, Bubby, and You, Not sure if Scott K is going or not.

BW 173. 5 days till Worlds. Last Bench work.

315 x 1..paused
345 x 1..paused
365 x 1..paused Easy!
390 x 1..paused... No good. Very close!
365 x 1..paused Easy again!
335 x 3..all paused
315 x 5..all paused
315 x 5..all paused

DB flat
90 x 6
130 x 6..all paused

Tri stuff

[John Shifflett]

Raw Dogs win team title at 100% Raw World Bench Press! John had a great day 380 EASY @ 165. The only hard part was getting the last quarter pound off but he did it. The results should be online soon.

[jimpope]

Congrats to the Raw Dogs. John that 380lb bench is nice.....congrats

[self]

Thanks guys. That was crazy cutting down to 165!
John Shifflett smoked all three of his lifts also!