Bump for an answer please?
Sorry I totally missed this one!!!
Raw workouts I'm gonna layout EXACTLY what i'm doing getting ready for this next contest raw. The big thing with Raw is that you have to rememeber that you need to be strong on the lowend as well as on the high end. As to where when using a Shirt
you get a good solid pop of the bottom so being lowend strong is important but the shirt helps tremendously out of the hole. Raw there is no pop out of the hole from a tight shirt.
So here is my 3 week conjugate layout getting ready for this contest.
Week 1 ~
ME Day ~
Full Range Triples ~ work up til you miss 3
Floor Presses ~ 3-4 sets of heavy singles
Heavy Tricep movement ~ varies on how I feel
DE Day ~
Illegally Wide Bench Press ~ 6 sets of 6 to 8 reps
Incline DB's ~ 3-4 sets
Heavy Tricep movement ~ varies
Week 2 ~
ME Day ~
Barbell Inclines ~ Work upto Heavy Single
Flat DB's ~ 3-4 sets
Heavy Tricep movement
DE Day ~ The Same
Week 3 ~
ME Day ~
Cambered Bar Press off 2 or 3 board ~ Work to Heavy Single
(we use 3 board takes us 1 1/4 inch below parallell so it depends on camber of bar)
3 or 4 Board Close Grip Barbell Press ~ 4 sets
Heavy Tricep movement
DE Day ~ Same
Week 4 ~ start back at week 1
I'm running for a short 12 weeks cycle will prolly each movement 3 times then spend the last few weeks working with my commands and all singles.
What kind of overhead work are you doing?