Going for a Pro total at 220 Log

Training Logs
1

EDIT: Since 2000 has been attained, time to go for the Pro qualifying 2050.

I’ve been lazy about keeping a log, but I lurk here enough, so might as well start one up here.

Some background: I’ve been powerlifting for 15 years, and now compete in multi-ply feds with an occasional RAW meet mixed in, but I haven’t really trained specifically to up the raw lifts outside of bench.

Best competition lifts at 198/220:
RAW - 512/380/584(conv)/ 1444
Equipped - 826/601/628(sumo)/2000

Sunday 3/27
weight = 221.8
1.75 mile jog
walked dog

Monday 3/28
10 mile bike ride
walked dog

Tuesday 3/29 - start of accumulation phase
Raw bench
265x3,3,3,3,3,3
265x12

Incline DBs
70s x 10
80s x 10
85s x 10
85s x 7(fail)

DB rows
70s x 10
100s x 10,10,10

Pulldowns
150x10
210x10
225x10
240x10

Row machine
two sets of 15, forget the weight

Seated DB curls
30s x 10
40s x 10
45s x 10,10

Wednesday 3/30
Raw squats
365x3,3,3,3 (close stance)
365x3,3 (wide stance)
add belt
365x15 (wide) - miserable

Single-leg DB RDLs
80s x 10
100s x 10,10

Calf raises
Yes/Nos
abs

Thursday 3/31
weight = 220.8
1.75 mile jog
walked dog

2

Friday 4/1
weight = 220.6

reverse average bands (choked) bench off 3 boards
325x6
365x6,6,6,6

standing military DB press
60s x 10
65s x 10
55s x 10

bent over DB rows
70s x 10
100s x 10,20

pullups
BWx10
+20x10
+25x10,10

curls
walked dog 3/4 mile

3

yoke bar squats to parallel box, loose briefs
305 + 2 chains x 3,3,3,2,2,2,2,2

raw deads, conventional and sumo
325x3,3,3,3,3

GHR
BWx10
45x10,10

abs
hiking up squaw peak in 90 degree weather

4

1.75 mile jog in the morning

raw bench
290x3,3,3,3
290x9

incline DBs
75s x 10,10,10,10

curls
4 sets x 10-15

5

plate-loaded shrug machine
180x15
360x15
450x15
540x15
540x15
410x30

bent over DB rows
85s x 10
110s x 10,10,10

pulldowns
210x10
240x10
240x10
270x10

row machine
200x15
230x15

10 min elliptical
3/4 mile dog walk in morning

6

raw squats - close stance
405x3,3,3
wide stance
405x3
add belt
405x8

one leg RDL
80s x 15,15

yes/nos
calf raises
abs

7

you’re a strong dude. Good luck on getting that 2000 total.

8

Impressive. Will definitely be followin this.

9

Thanks guys.

Thursday 4/7/11
Weight = 218.6
2.25 mile jog

10

reverse band raw bench off 3 boards
415x4
435x4,4,4
455x4

pullups
10
+25x10
+35x10
15

rear delt pec deck flyes
135x10
165x10
195x8,8

standing military DB press
55sx10
65sx10
60sx10

curls - 5 sets
shoulder rehab stuff

11

yoke bar low box squats, very loose briefs
335 + 2 chains x 3,3,2,2,2,2,2,2

raw DL
365x4,4,4,4

GHR
BWx15
40x12
50x12
50x12

step-ups
lunges
abs

12

sunday
0.75 mile dog walk
1 hour bike ride

monday
weight = 218.2
0.75 mile dog walk
1.5 mile jog

raw bench
315x6

incline DBs
80s x 10
90s x 10,10,10

curls - 6 sets of 10-12
shoulder rehab/mobility stuff

13

15 pullups

pulldowns
225x8
255x8
285x8
225x12

bent over DB rows
100s x 10
125s x 10, 10

row machine - 4 sets of 10 with stack

plate-loaded shrug machine
180x15
360x15
450x15
540x15
450x20

14

raw squats, belt
435x8

one-leg DB RDLs
85x10
105x10,10

calves
yes/nos
abs

15

Thursday
1.5 mile jog

Friday
weight - 216.8
0.75 mile dog walk
raw reverse average band bench to 3 boards
455x2,2
475x2,2,2

standing military DB press
55x10
65x10,10

bent over DB rows
85s x 10
125s x 10,10,10

pullups
BWx10
25x10
45x10,8

curls
5 sets of 12

pizza/ice cream x lots

16

parallel yoke bar box squats, very loose briefs
with 80lb chains
365x2,2,2,2,2
385x2
405x2

GHR
BWx15
40x15,15,15

step ups
step-back lunges
abs

17

saturday 5/7/2011
raw squats
145x5
235x4
325x2
add belt
395x2
add briefs
505x2
add suit straps down
620x2,2,2
650x1
680x1
reverse bands
700x2
750x1

GHR
BWx10
45x8
70x8,8

abs

18

Monday
deload bench
incline BB - haven’t done these in years
225x5
245x5

flat DB press
90s x 12,12

pulldowns
210x12
225x12,12

DB rows
110s x 12,12

tuesday
deload legs

raw DL, no belt
405x3,3

RDL
365x5,5

abs

19

[quote]Pigeon wrote:

pizza/ice cream x lots[/quote]

Just found your log…this made me chuckle :slight_smile:

You are strong as hell!!

20

Well, I’ve been lousy about posting on this, but I hit the big 2000 today at the SPF meet in Pleasanton, CA, so I guess I’ll have to change the name and start posting for new goals. Gotta hit a pro total now (2050).

squat
771 - miss - was way rushed, didn’t get to take my last warmup, just a clusterfuck
771 - good - total grinder, which is ridiculous because I hit 795 no wraps easy two weeks ago. 55 less than PR weight.
passed on 3rd

bench
545 - good
584 - good, 6lb PR
601 - GOOD! 22lb PR!

dead
545 - good
601 - good, 16lb PR
628 - GOOD! 44lb PR!

2000 total, best lifter. 33lb total PR. Won a 6lb bag of whey! Way better than a trophy. It was a well-run meet at Jesse Burdick’s gym with help from the Super Training crew.

Totally shocked by the 601 bench and 628 DL, after the abortion that was my squat attempts, 2000 was not on the table today. I’ve been trying and missing 600 on the DL since 2005, been a long time coming.