BW 95.6kg or something.
Squat 220kg
Bench 122.5kg
Deadlift 230kg
Recent gym lifts
Bench 120kg x 5
Squat 200kg
May or may not follow through with updating this often. Depends on the hits, I suppose?
Background:
Age: 21
Current weight: ~205-210
Meets: 1 raw powerlifting meet, 2 geared meets (all three in the CPU, last was Jan 28/12), 2 charity strongman events
Training age: Bullshit in highschool, mostly bullshit in my first couple years of university. Found a real gym to call home, and it’s been real since then.
Currently: 5/3/1, aiming for a geared meet possibly in May. If not, a raw meet in July will be the next.
Meet Personal Bests (Gear):
Squat - 242.5kg - 93kg class
Bench - 150kg - 93kg class
Deadlift - 237.5kg (currently don’t use a suit for deadlifting) - 93kg class
Best Total - 627.5 - 93kg class
Meet Personal Bests (Raw):
Squat - 175kg -105kg class
Bench - 120kg - 105kg class
Deadlift - 235kg (I think) - 105kg class
Notable training personal bests:
Raw 190kg x 4 squat
Raw 220kg x 4 deadlift
Last training session, Feb 6/12
Squat day (all squatting this cycle will be beltless):
243lbs x 5
264lb x 5
303lb x 13
90kg x 10 x 5 sets
Standing band crunches x something x 3 sets orange band
Since I’m currently mostly a weekend warrior (Monday,Friday, Saturday for training) I thought I’d throw in an extra workout that I can complete at home on Wednesday evenings.
Band Pull Aparts - Mini x 20 x 5 sets (Varying angles overhead)
DB Curls 25lbs x 10 x 5 sets
This session is in place to mainly bring up weak points. As the weeks progress, DB Rollovers, Tri pushdowns, and core will be added. My arm size is abysmal, and upper back/core can never be brought up enough.
Chest Supported Horizontal Row
135 lbs/side x 10 x 3 sets
Band Antitwist - Doubled mini x 3 sets
Hamstring are decimated from the deficit stiff legs. It doesn’t help that the entire province is a sheet of ice and walks to and from campus are filled with constant flexing of my legs. As I only used 177lbs on the stiff legs, I can tell that it’s time to really train my hamstrings. Previously I’ve just done some light good mornings off and on, and used the excuse that high volume squats would do just fine for hamstring strength. Don’t do this.
I have a little bit of a “problem,” unfortunately. For approximately the last 2 weeks of April I’ll be heading to San Salvador, Bahamas. The thing, it’s for work/an upper year course. We’ll be diving or working in the lab from 7am to 10pm nightly. This doesn’t exactly allow me to find any gym time. I think I’ll run 5/3/1 until I leave for San Sal, and try to jump into the gear as soon as I get back.
Perhaps not as problematic, but will still throw a wrench - I might be heading to New Jersey May 12th for almost a week. I’ll still be able to train, but training gear in a public gym will be iffy. I could always try to head out to DeFrancos… does anyone know if he lets people come train for the day?
Regardless, I’ll do the May meet and do the best I can at it. For the July meet I think I’ll do a quick high volume phase (like this is) after the May meet, and then jump into peaking for it.
Having squatted on Friday, I wasn’t expecting much of this deadlift session. 408 x 5 is still far below a PB (by almost 6 reps), but they felt much, much better than last week. Considering the 2 days between sessions, I’m okay with it for now.
The RDL’s felt substantially better than last week, as did the GM’s, so it’s time to put the weight up on both of those.
yo man, don’t you train at IPC? i was there for a while this summer till i had to go back to X. Do you know if IPC is holding another raw contest this summer?