Hi, I’m a competitive raw USAPL lifter at 198. My all-time PRs at 198 are 540/363/600/1482. Best gym lifts are 545/365/585.
Currently transitioning from bbing.com due to some BS with getting permabanned for no good reason, so I figured I’d get a log started up here.
August 18th is my next competition, then there is a 95% chance I won’t compete until February 2013, so I got a LONG off-season to bring my mass up and really get strong without having to push things too fast. Plan is to compete as a 220 for that, then trim some fat and compete as a 205 at USAPL Raw Nationals. That’s as far as I am looking ahead at this point.
I’ve never really trained on a program, just usually try to squat/bench 2-3x per week and deadlift 1-2x depending on how my body is feeling at the time. Initially I was going to switch to Westside style training program after this meet, but I’ve decided to go higher volume Sheiko style training with some heavy reverse band work thrown in.
Anyways, I should get some workouts rolling tomorrow. This was my last workout on Friday:
SQUAT
405x3
-add belt-
475x1
515x1 - best squat of my life
545x1 - ugly, forgot my cues
A. BENCH PRESS (paused)
275x3
-add belt-
315x1
345x1
365x1 - ass came up, damn low benches
315x5 - TNG
B. CHINS
40x3
60x1
80x1
100x0
100x0
60x5
DEADLIFTS (conventional)
405x3
-add belt-
495x1
565x0 - back locked up, definitely should be an easy lift right now
MONDAY 8/6/12
DEADLIFTS (conventional)
405x5
-add belt-
495x3x3 - hard 
-remove belt-
405x5 - ugh
RING DIPS/CLOSE-GRIP CHINS
BWT x10
30x8
50x5
BWT x10
BD PRESS
225x5
275x5
BARBELL CURLS
3 sets
Just trying to get a little volume in with deads. I had no speed or aggression today so everything was really bad. No idea what I’ll be able to do come meet day. I’m just gonna open with 529 and go from there.
WEDNESDAY 8/8/12
SQUATS
405x5
-add belt-
475x3
525x1 - hard as fuck
505x1 - not in it mentally
A. BENCH PRESS
275x5
-add belt-
315x3 - last rep paused
350x2 - last rep paused
365x1 - paused
335x3
315x5
B. CHINS
40x5
60x3
80x2
90x1
70x3
60x5
Got the new Titan sleeves finally, and they screwed me up I reckon. I’m used to my old beat up 5mm Rehbands, so the 7mm thickness feels really thick. Might have to hold off on the Titan sleeves until after my meet so I have more time to break them in.
Benching was great. Got my attempts dialed in at 346/363/374 on a good day.
Damnit, yet another guy that is around the same BW and bench as me, but absolutely blows my squat/dead outta the water haha
Whereabout in MN are ya?
Nice, In also looking for more sheiko logs to follow
[quote]mkral55 wrote:
Damnit, yet another guy that is around the same BW and bench as me, but absolutely blows my squat/dead outta the water haha
Whereabout in MN are ya?[/quote]
Ha squats are just easy, and my deadlift always hangs out out around my squat.
I live in St Cloud right now and train at the campus rec center. Where are you at?
[quote]prodiboy wrote:
Nice, In also looking for more sheiko logs to follow[/quote]
Probably more like a Sheiko-esque log, I’ve just been looking over templates getting an idea of what I want to try for volumes/intensities.
I am extremely stubborn and definitely a control freak with my training, so trying to follow an exact regimen that I didn’t design is very tough for me lol. Fucks with my head.
FRIDAY 8/10/12
SQUATS
405x3
475x3
515x3 - ties PR
A. BENCH PRESS
275x3
315x3
345x3 - ties PR
315x5
B. CHINS
40x3
60x3
80x3
60x5
Tied my squat PR from just prior to my last meet in May where I went 507-540-x562. If I am feeling really good next weekend I’ll try 562 again, but my 2nd will have to be like butter.
Benching felt awful since my shoulders are still fubared from Wednesday. Nonetheless, it’s a good sign I can tie a PR in a terrible physical state.
Weighed 201.4 after my workout, so making 198.6 should be no thang, unless I decide to just say fuck it and go 220.
[quote]BombDonald wrote:
[quote]mkral55 wrote:
Damnit, yet another guy that is around the same BW and bench as me, but absolutely blows my squat/dead outta the water haha
Whereabout in MN are ya?[/quote]
Ha squats are just easy, and my deadlift always hangs out out around my squat.
I live in St Cloud right now and train at the campus rec center. Where are you at?[/quote]
Rochester. I always thought squats were easy too, but thats because I didnt have a clue what I was doing. Quarter squats are easy haha.
MONDAY 8/13/12
SQUATS
405x3
475x3
515x1
BENCH PRESS (paused)
275x3
315x3
345x1
DEADLIFT (conventional)
405x1
495x1
545x1
Squatting and benching are on the money right now. Really excited to see what I can do in 6 days.
Might do an emergency switch to sumo before Saturday. Nonetheless, the 545 wasn’t too bad. Slower off the floor than normal but lockout was really easy despite it sticking to my legs. Pain still isn’t 100% gone from my lower back which is preventing me from being more aggressive like I normally am.
Just fluff work the rest of the week to keep the blood flowing. I’ll be looking at 562-374-606 on an absolutely perfect day.
THURSDAY 8/16/12
SQUATS
405x3
BENCH PRESS
275x3x3
DEADLIFT (SUMO)
405x1x3
Decided to switch to sumo. Have only pulled conventional since May so it was super awkward. By the 3rd single everything felt right though. I think the whole rep took .2 seconds, really don’t think I could pull 135 any faster lol.
1st attempt will be 529, 2nd attempt will get me past 1500 if squatting and benching go well (planning on 573 for 1509), and I’ll take 606 for a 3rd.
Won’t get a video put together tonight, since I decided to film my flight in it’s entirety for all 3 lifts and have to transfer 10 gigs of file to my computer from my camera, then for some reason Windows Movie Maker has to process them which takes forever with only 2 minute videos, much less 2 hours of video lol.
I need to get out and get drunk tonight so it will have to wait.
BODYWEIGHT: 196
SQUATS
507
540
551
Warm-ups felt good and 507 was like lightning. 540 was a little harder than I anticipated so I went 551 instead of 562. 551 didn’t really feel any harder than 540, I think I could have grinded out 562 had I tried. Oh well.
BENCH PRESS
341
363
374
By far the weirdest shit of the day. Did 275x2 and it felt awful. Wasn’t planning on using a lift-off, and the final warm-up of 315x1 felt really bad. Actually had my doubts about 341 but I figured if I miss 341 I was going to throw it towards my face and try to kill myself. Decided to take a lift-off and 341 went pretty smooth. At this point I felt like 369 was going to be my 3rd and almost took 358 for a 2nd, but decided “fuck it, 363 is way cooler”. It was a pretty grindy lift but I got it. Had a minute to decide whether I would go 369 or 374, even the scorer said something about just doing 369, then I simply told her I don’t like 5 lb jumps, so put down 374. Still not sure how I locked it out. It felt like it didn’t even move, but somehow my arms straightened out.
DEADLIFT
529
578
606
Only did 135x2 315x2 460x1 to warm-up since I was gone. Knew I would get 529 easily so I played it safe. 578 was to clinch 1503, and 606 was for a deadlift PR. Was actually shocked I got 606 considering I have been dealing with a lumbar injury and the fact I have only been pulling conventional.
Ended the day 9/9 with a 1531 total. Didn’t even get a single red light. This is actually the first time I ever went 9/9.
Best lifter went to a superheavyweight that totaled 1829 with a wilks of 456. My 446 took 2nd, would have needed something like 1570 to take him out.
I’ll be taking at least a week completely off to heal up some injuries. Just lots of stretching and tissue work for now.
Finally got the video together.
Today was the first day I got to see my videos, so this is what I think:
SQUATS
Should have went 562. 540 looked slick and 551 didn’t look much different. Oh well.
BENCH PRESS
All 3 attempts look exactly how I remember them. Strange and difficult.
DEADLIFT
606 was much tougher than it looked.
SQUAT (no belt)
405x5x5
A. BENCH PRESS (feet on bench)
275x5x8
B. CHINS
+40x5x8
Done in 45 minutes. Surprisingly “easy” for my first workout back, but I’ll be sore as fuck tomorrow I’m sure.
Time to get cock diesel. 1600 isn’t going to total itself.
Squats (no belt)
405x5x5
A. Bench Press (feet on bench)
275x5x8
B. Chins
40x5x8
Wheel Rollouts
Standing x a few
Kneeling x a handful
Same as last time, decided to keep it light for the time being and really focus on speed. Left hamstring was tightening up bad which caused problems when I hit depth, but I was never in danger of missing a rep.
Bench went pretty well. Started struggling around sets 4-5, but I realized I was only going like 2 minutes between sets.