Four training weeks till the 100% Raw Toronto Open

This week's training did not go according to plan.  I didn't get to the gym Monday or Tuesday but there was a silver-lining as the extra recuperation time led to a great squat workout on Wednesday.  That was followed up by a minor stomach bug that kept me out of the gym on Friday and Saturday.  I was able to train today but my strength, energy levels, and will power were at epic lows so I bailed on my plans to hit a gym max deadlift and instead kept everything light and did a number of different movements at very low intensities.

I have four good training weeks until the 100% Raw Powerlifting Federation's 2012 Toronto Open and aside from my balky shoulders, everything else is feeling pretty good.  My main goals are to make weight in the 220 lb class and to improve on my 275kg deadlift.  I have a long-term goal of raw squatting 500 lbs (227.5 kgs) but that's a very long-term goal and not one that I will be hitting next month.  Based on the list of competitors, the 220's are packed so the competition should provide alot of motivation towards hitting my deadlift goals.  With potentially 13 competitors in the weight class, virtually every successful deadlift attempt by any lifter will change the ultimate placings.  If you haven't been in that situation, that's where it really gets fun.

As for today's workout, the goal was to keep moving and give my body time to rest so I can start hitting it hard again on Tuesday.

Sumo Deadlifts:  225x10, 315x5
Romanian Deadlifts:  315x5, 315x5
Conventional Deadlift:  405x5

The sumo and romanian deads were just warm-ups for the conventional deadlift set.  Light weights but more repetitions than I usually do in my hip hinge workouts.

Bench Press:  45x10, 95x10, 135x5, 185x5, 225x3, 245x3x3 sets

DB Flyes:  30x12x2 sets, Incline DB press:  35x12x2 sets, DB shoulder press: 45x5

These were just to stretch out and to see if any of the angles and movements felt good.  They didn't and won't make the final rotation of exercises.

Single arm lateral raises (left arm only):  5x10x3 sets.  Yup, 5 lbs.  My supraspinatus on my left side is so messed up, I can only handle 5 lbs.  These will go into the rotation.  I've got to re-strengthen my supraspinatus if I'm going to resolve this shoulder pain.  It appears it was asked to do too much work stabilizing the shoulder joint and now it has completely shut off and is very angry.

DB rows:  100x8, 100x8, 100x6.  These will go into the rotation as well.  I need to add more work to balance out the anterior pull on my shoulders.  As an added benefit, the dumbbells at the gym have thick handles so they're excellent for grip work.

Face pulls:  40x20x2 sets.


  1. I wish you much, much luck in the competition, Craig. And I hope your shoulder heals soon, too. I know how difficult those are to get settled down. All the best, Beth. P.S. That's some weight!

  2. Thank you Beth! Good luck to your powerlifting journey as well.

  3. Looking forward to the spotting you at the comp Craig!!

    Are you going to bring your weight down slowly over the next few weeks or water cut?


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