To dial it in, I need a few details:

1. Current 1RMs (squat/bench/deadlift in sleeves, no wraps)
   
   

2. Bodyweight & weight class you're competing in
   
   

3. Time left until Raw Nationals (weeks out)
   
   

4. Equipment access (e.g., bands, chains, specialty bars, GHR)
   
   

5. Training frequency preference (4x/week standard or 5x+ advanced)

Once you send those, I’ll give you a periodized program (volume > intensity > peaking) using Louie Simmons’ methods adapted for raw competition, including:

• Weekly templates
  
  

• Intensity % ranges
  
  

• Accessory work for your weak points
  
  

• Taper/peak strategy