Modi's Raw Powerlifting Log

Modi · February 23, 2009, 7:46pm

[quote]mrodock wrote:
This is what Eric Talmant did the Wednesday before the Raw Unity Meet and I believe he has translated all the programs from Russian and read Sheiko’s book:

#09 21 January 2009 (Wed A.M.)

20 minute general warm-up

Squat: 50% x 3; 60% x 3 x 2; 70% x 2 x 3 sets (15)
Bench: 50% x 3; 60% x 3 x 2; 70% x 2 x 3 (15)

Training time: 48 minutes[/quote]

That’s exactly what I’ll be doing as well.

Modi · February 25, 2009, 12:43am

4 Days out…

BW 271.2lbs

02/24/09

Nothin.

IronAbrams · February 25, 2009, 5:10am

Good luck at the Meet Modi!

I’m going to the Arnold in a couple weeks, that’ll be the first that I’ve ever been to.

Modi · February 25, 2009, 6:42pm

[quote]IronAbrams wrote:
Good luck at the Meet Modi!

I’m going to the Arnold in a couple weeks, that’ll be the first that I’ve ever been to.[/quote]

Thanks man, I’m more than ready.

Are going to compete or as a spectator?

Modi · February 25, 2009, 6:45pm

3 Days out…

03/25/09 - Sheiko Week 12 Day 2

BW - 268.4lbs

A) Squat
265x3x1 (50%)
315x3x2 (60%)
370x2x3 (70%)

B) Bench
190x3x1 (50%)
230x3x2 (60%)
265x2x3 (70%)

30min

Blah, blah, blah…light…blah, blah, blah…easy.

Weight should not be an issue for Saturday’s meet. I ate a ton of food last night and this morning, and dropped from 271 to 268. At this rate I may end up in the 242’s.

mrodock · February 25, 2009, 10:11pm

All the best Modi!

Modi · February 26, 2009, 1:17am

Thanks Guys.

Here’s the battle plan as of right now:

Squat:
1st - 500
2nd - 535 (PR +10lbs)
3rd - ???

Bench:
1st - 345
2nd - 370 (PR +5lbs)
3rd - ???

DL:
1st - 580
2nd - 620 (PR +10lbs)
3rd - ???

Total - 1525 (PR +25lbs)

My second attempts will all be PR’s. Squat and DL will be 10lb PR’s and Bench will be a 5lb PR. If I hit all those successfully, then I will probably add another 10lbs to Squat and DL and another 5 to Bench for my third attempts. If I hit all my third attempts that would put me at a 1550 total. Really if I hit all my second attempts then this training cycle will have been a success. Anything more than that is gravy.

mrodock · February 26, 2009, 1:28am

If you smoke 535 on squat does that change things? Might you go for 15 or 20 then?

Modi · February 26, 2009, 12:40pm

[quote]mrodock wrote:
If you smoke 535 on squat does that change things? Might you go for 15 or 20 then?[/quote]

Of course. 3rd attempts will be purely based off how 2nd’s feel.

Phill · February 26, 2009, 11:20pm

Good luck Bud Kick some ass

mahwah · February 26, 2009, 11:27pm

Good Luck, Modi!

Lookin’ STRONG

Modi · February 27, 2009, 1:26pm

Thanks again guys. I’ll try to get the video up when I get back. I have to travel for business from Sunday through Tuesday, so hopefully I can upload it Saturday night, because I know you can’t wait until Tuesday to read about it.

I’m heading out to Albany this afternoon, I’ll jump on the scales and see where I am. I’ve been at or below 270 the last 3 times I weighed in this week. I think I’ve got a lot of room, so I should be able to have a big dinner tonight and a couple of good luck beers, and then official weigh in tomorrow at 8am. Looks like there will be 44 lifters as of right now. Should be a good one.

Ramo · February 27, 2009, 5:59pm

Excellent. Another lifter who understands that Beer = Win.

Must be nice to come in so comfortably under your class limit and be able to eat and drink (beer no less) the night before. I know nothing of this. Maybe I’ll become a 275.

You’ve worked your ass off and it seems like you’ve had a real good run of training for a few months. I’m betting on a real big total.

Good luck bud.

MorphingMatt · February 27, 2009, 10:22pm

I’ve been following this log since you switched to Sheiko. Looking forward to the recap!

Good Luck!

Modi · March 1, 2009, 1:58pm

I got into Albany around 5pm and jumped on the scale. With shorts and a t-shirt I weighed in at 269.6, so I knew I had plenty of room for a big dinner and even breakfast before the official weighins. We went out, had a big steak dinner, fries, couple of beers and split a desert. Then I had waffles for breakfast with few eggs, OJ, and a cup of coffee. I hit the scales and came in at 271.4lbs. Not much of a bloat there.

Here’s how it went:

Squat:
1st attempt - Warmups went smoothly, so I decided to stick with my plan and open with 500lbs. One of the lifters before me got called on touching his elbows to his thighs, which is what I do on every single Squat. In fact, this is how I know I’ve hit depth. Then Matt got called on depth on what I thought was plenty deep. So I pulled my elbows back a little and nailed my first Squat, but got called on depth.

2nd attempt - I decided to play it smart and take 500lbs again. I sunk this one as deep as I could, and got 3 whites. It felt easy, but a little awkward since I wasn’t pulling my elbows as far forward as usual.

3rd attempt - I called for 535 on my final Squat. I think I made the lift look harder than it really was, and probably left a little weight on the platform, but it passed, and I’m happy with a 10lb PR.

Bench:
1st attempt - Warmups went smoothly for this as well. I opened with 345 and it flew off my chest. 3 easy whites.

2nd attempt - I moved to 370 for my second attempt. Everything felt good, but I hitched the lift half way through. The weight stalled and I had to press it back towards my head to finish the lift and got 3 reds. I think I have been pressing straight up with the lighter weights, and will need to correct this in my training.

3rd attempt - I decided to stay with 370 for my final attempt. This went up pretty well, a little uneven, but I never felt like I wouldn’t finish it. I got 3 whites and a 5lb PR. I really wish I had hit 370 on my second attempt and been able to go to 375 on my third, but I’ll take the 5lb PR.

Deadlift:
1st attempt - Warmups went smoothly again. I took my last warmup at 545 and it was clean and easy. I decided to open at 580 and had no problems. I felt like I was staying much more upright than I have in the past. 3 easy whites.

2nd attempt - I called for 620 on my second attempt. One thing Matt told me was that after doing Sheiko you can continue to pull even after you think you can’t. And while the video doesn’t make it look too hard, I definitely felt the bar slowing and really had to force the lockout. I got 3 whites and a 10lb PR, but felt a tweak in my lower back. I decided not to take a third attempt. I probably would have gone 630 on my third, but knew my back couldn’t take it.

Recap:
Squat - 535lbs (PR +10lbs)
Bench - 370lbs (PR +5lbs)
Deadlift - 620lbs (PR +10lbs)
Total - 1525lbs (PR +25lbs)

mrodock · March 1, 2009, 2:24pm

[quote]Modi wrote:
I got into Albany around 5pm and jumped on the scale. With shorts and a t-shirt I weighed in at 269.6, so I knew I had plenty of room for a big dinner and even breakfast before the official weighins. We went out, had a big steak dinner, fries, couple of beers and split a desert. Then I had waffles for breakfast with few eggs, OJ, and a cup of coffee. I hit the scales and came in at 271.4lbs. Not much of a bloat there.