My Road to Elite

Training Logs
1

I currently weigh 172 pounds and will compete in 165 raw. I have been training since 5/30/08, I did Starting Strength for my first 3 months. In early September I tested my 1 rep maxes for the first time (on different days) and the squat was 350, bench 205, deadlift 405.

I did a modified Westside approach, then Wendler’s 5/3/1, then I did a lot of 90%+ singles. As of my most recent tests, I have a 375 squat, a 225 bench, and a 455 deadlift.

I am extremely unhappy with my progress lately and I think I have been doing far too little volume on the main lifts. I saw something on Powerlifting Watch where 1298 is an elite total for a 165 raw lifter. That is my goal by the time school starts in the fall, early September. I am not sure when I will first compete. I want at least a year of lifting experience, and probably more. I feel as though I have so damn much to learn before it makes sense to compete.

I think there is a guy that might be willing to be my bench coach from my hometown. He has hit 315 in the 132 pound weight class, so maybe with my program change and his help I can really get the bench numbers moving fast.

Weaknesses:

Squat: slow out of the hole
Bench: weak off the chest
Deadlift: weak at lockout

But the truth is I think my real weakness is inexperience and a lack of strength . . . which can only be developed over time. I feel I am too much of a newbie to be putting a lot of emphasis on weaknesses, just trying to get a lot stronger first.

I will be doing a 5x5 program for the next 4 weeks, 1 week deload, 4 week intensification. It will not have any deadlifting in it because everything seems to bring my deadlift up and I don’t deadlift for reps, I only do singles. So I figure Good Mornings will fit into the 5x5 better as I do them relatively heavy, 2x8x275 last time.

Any suggestions just shout them out. I am very new to the game and have plenty of humility. I can’t promise I will follow all advice but I will certainly consider everything.

Alright, let the battle begin.

2

5x5 Week 1, First Workout

Squat
5x5x290

Felt myself leaning forward a little on the later reps and I was really slow coming out of the hole on reps 4 and 5, stalling about half way up.

Bench (5RM)
1x5x145
1x5x155
1x5x167.5
1x5x180
1x5x190

That last rep of 190 was a real bitch but it went up.

Barbell Rows (5RM)
1x5x117.5
1x5x127.5
1x5x137.5
1x5x146.25
1x5x156.25

The form got a little sloppy on the last set, especially the last couple of reps. I really need to get a lot stronger on this exercise.

Gorilla-ups
1x12
1x8
1x7

Face Pulls
2x15x120

Exercise bike
10:00 steady state, level 7

3

I also did some soft tissue work before the workout and some mobility work. Paid attention to the legs: quads, hip adductors, hip flexors, hip external rotators, calves, tibialis anterior. Tennis ball and foam roller.

Also worked on loosening up my neck and ankles. I’ll do some more mobility and soft tissue work tonight, thoracic spine, calves, etc. GPP tomorrow.

4

I currently weigh 172 pounds

I have been training since 5/30/08

I have a 375 squat, a 225 bench, and a 455 deadlift.

what. the. fuck.

that’s less than 7 months brah.

5

One additional biographical note. I initially came to this site in order to learn how to rehab my shitty lower back. I had been to 3 physical therapists and none of them could give me the necessary exercises to break the chain of chronic pain.

Well I started reading articles by Eric Cressey, Mike Boyle, Dan John, and Mike Robertson and a few months later I was ready for serious weight training for perhaps the first time in my life.

The amazing thing was, the more weight I put on the bar, the better my back got. I really improved my hip mobility and my core stability (thanks to the great articles). I used to be hyperlordotic and now my posture has improved dramatically and my back symptoms have all but disappeared (sitting still can give me some issues).

I was reading the forums and many people had mentioned Starting Strength. I purchased the book, made it my religion until I stopped making progress and found that I was progressing fairly quickly.

At first I wanted to get really strong for golf (hoping to eventually hit the ball well over 300 yards), I had wanted to compete at the US Amateur but I never really seemed to get much out of all the hard, hard work I was putting into golf.

I get a much better return on investment with lifting and I love it more than golf. I quit golf cold turkey and now I really am seeking to learn the sport of powerlifting.

6

[quote]zephead4747 wrote:
I currently weigh 172 pounds

I have been training since 5/30/08

I have a 375 squat, a 225 bench, and a 455 deadlift.

what. the. fuck.

that’s less than 7 months brah.[/quote]

Yessir. I guess it took me 27 years to find the sport I have some natural aptitude for. Hard work has always been in the equation but I have never tried anything that I seemed to be half way decent at relatively quickly.

We’ll see how far hard work and a little bit of talent can take me. Failure is falling a pound short of what I am capable of.

7

[quote]mrodock wrote:
zephead4747 wrote:
I currently weigh 172 pounds

I have been training since 5/30/08

I have a 375 squat, a 225 bench, and a 455 deadlift.

what. the. fuck.

that’s less than 7 months brah.

Yessir. I guess it took me 27 years to find the sport I have some natural aptitude for. Hard work has always been in the equation but I have never tried anything that I seemed to be half way decent at relatively quickly. We’ll see how far hard work and a little bit of talent can take me. Failure is falling a pound short of what I am capable of.[/quote]

good for you man, any history of physical labor?

8

by the way, where in wisconsin are you?

9

[quote]zephead4747 wrote:

good for you man, any history of physical labor?[/quote]

No, nothing like that. I think taekwondo from ages 10-15 made my legs pretty strong.

10

[quote]mrodock wrote:
zephead4747 wrote:

good for you man, any history of physical labor?

No, nothing like that. I think taekwondo from ages 10-15 made my legs pretty strong. Hope you hang around zephead, I’ve read a lot of your posts and it is obvious you are well on your way and know what you are talking about.[/quote]

I tend to hang around the other wisconsinite’s logs.

11

I’m in Madison, how about you?

12

[quote]mrodock wrote:
I’m in Madison, how about you?[/quote]

sheboygan

13

[quote]zephead4747 wrote:

sheboygan[/quote]

I make it around that area from time to time. My fiancee’s family isn’t too far from there.

14

I got some more soft tissue work in, mostly legs, I’m trying to hit this shit hard while I have a lot of time over Christmas break. I took an epsom salt bath, hard to take yourself seriously after getting out of a bath, or in a bath, or while in a bath, you get the point.

It was humiliating but it may speed up recovery. I also did some body weight squats 3x25, and some push-ups 4x8 to get the blood flowing, speed up recovery. Off to bed.

15

[quote]mrodock wrote:
As of my most recent tests, I have a 375 squat, a 225 bench, and a 455 deadlift.

I am extremely unhappy with my progress lately and I think I have been doing far too little volume on the main lifts. I saw something on Powerlifting Watch where 1298 is an elite total for a 165 raw lifter. That is my goal by the time school starts in the fall, early September. [/quote]

Good luck with your goals. It looks like you will have to add another 240+lbs to your total to hit elite. Trust me, the closer you get, the harder it gets, and you may find yourself moving up a couple of weight classes in the process.

I wouldn’t put a timeline on achieving that total, just work towards improving your numbers each time you test them, and stay consistent.

Link to Raw Classification Chart:
http://www.rawpowerlifting.com/pdf/RAWClassificationStandards.pdf

16

Thanks Modi, appreciate the well wishes and advice. I think if I get my programming right the next 150 pounds on my total might come relatively quickly. After that I do expect it to slow . . . unless I’m ready for Smolov, haha.

I think I will hold in the 165’s because my weight hasn’t fluctuated for 5 months and I do not allow myself to rely on extra food for recovery. Once I accomplish something in the 165’s I may move up though.

17

5x5 Week 1, 2nd Workout

The hamstrings and buttocks were quite sore yet from 5x5 back squats on Sunday, so I knew it would be an interesting session. I was sore as hell last night so I did 6 sets of 25 body weight squats before bed and that seemed to loosen the legs up a fair amount. They were pretty sore for the session today though.

Front Squat (recovery)
5x5@190

Cambered bar Good Mornings

2x5@272.5

Incline Press (bench recovery)

4x5@126.25
1x4@126.25

Pissed I missed a rep, yes I need a lot of work on pressing strength!

DB Reverse Flyes

3x10x20’s

Chins

5x5@180 pounds (175 pounds + 5 pounds)

Last rep of last set relatively difficult

Double leg lowering

2x17 (each set was 2 minutes of almost continual tension)

Exercise bike (level 8)
12:00 steady state (4.11 miles)

Comments on front squats:
These were relatively difficult. Thanks to elano I was able to get the clean grip for the first time . . . so power cleans will be in my next cycle, I’m quite excited about that. My best for fronts squats was in mid August (the last time I did them) at 3x5@215). I think these will come back relatively quickly and help improve my back squat which I have a tendency for my upper body to tip over too much when trying to explode out of the hole.

Comments on cambered bar good mornings:

Bar has a slight camber, about 3 inches. I set the safety bars at the #13 level and lowered the bar to the safety bars, then came up. I feel a lot safer doing them this way.

Comments of a general nature:

My last session of the week will be pushed back until Friday. I think I need the extra day off. Plan on kicking ass on Friday and setting myself up for a great session Monday.

The dual factor system is very new to me. I am used to being very close to fully recovered for each session. I am enjoying the challenge, but I’m wondering how I could make it through a loading phase while carrying 17 credits.

Any tips on speeding up the recovery process are more than welcome.

18

[quote]mrodock wrote:
Front Squat (recovery)
5x5@190

Incline Press (bench recovery)
4x5@126.25
1x4@126.25

Pissed I missed a rep, yes I need a lot of work on pressing strength!

Comments on front squats:
These were relatively difficult.
Any tips on speeding up the recovery process are more than welcome.
[/quote]

What is the (recovery) for? If this is supposed to be a recovery workout (feeder workout), these shouldn’t be anywhere near difficult, and certainly not to the point where you are missing a rep.

I’ve found that some light weight, higher rep sets on my off days will help with the recovery. Contrast showers seem to help, as does icing after my workouts. Peri-workout nutrition is another big factor, plenty of good protein, and easily digested carbs starting anywhere from an hour before the workout to an hour or so after. I also supplement with BCAA’s when my training is pretty intense. Aside from that, lots of good food, and plenty of sleep.

Eat, Sleep, Train. Repeat.

19

5x5 Week 1, 3rd workout

Squat
work up to a 5RM
1x5x235
1x5x255
1x5x275
1x5x290
1x4x310

Legs felt fantastic, but squats felt HEAVY

Bench
5x5x180

DB Reverse Flyes
5x10x15

BB Row
5x5x145

4th set sloppy, 5th set better

Gorilla-ups
1x11
1x8

Reverse Curls
1x8x75
2x7x75

DB Flyes
1x13x25’s
2x8x30’s

Exercise Bike
level 5, 12:00, 4.40 miles

It was very bizarre to me that I had trouble on squats but no trouble on bench. I felt quite sore last night in my anterior deltoids and triceps and figured I would really have to work my ass off not to miss any reps today. And the legs felt fantastic . . . shows what I know.

20

[quote]Modi wrote:

What is the (recovery) for? If this is supposed to be a recovery workout (feeder workout), these shouldn’t be anywhere near difficult, and certainly not to the point where you are missing a rep.

I’ve found that some light weight, higher rep sets on my off days will help with the recovery. Contrast showers seem to help, as does icing after my workouts. Peri-workout nutrition is another big factor, plenty of good protein, and easily digested carbs starting anywhere from an hour before the workout to an hour or so after.

I also supplement with BCAA’s when my training is pretty intense. Aside from that, lots of good food, and plenty of sleep.

Eat, Sleep, Train. Repeat.
[/quote]

Recovery was in reference to squats and bench. The idea I got from the 5x5 spreadsheet is that I am supposed to load in such a way that it is difficult, but since they are exercises that can not be loaded as heavy I will not be doing as much volume and so recovery will be enhanced. Maybe this is wrong, or maybe this isn’t a good approach.

In any case I plan on doing fewer sets for the recovery work and see if I do a little better next week.

I will definitely incorporate some of those recovery methods, thanks. I have the peri-workout nutrition very dialed in.

I’ve been sleeping from 9-12 hours lately.