I’ve been keeping an eye out for raw meets on the west coast, but they seem few and far between… I’d love to try and compete at 181 (188 now).
I competed in march in the 100% RAW federation. I have my states record for 16-17 in the 242lb weight class, for my lifts in 100% RAW.
i agree that box squats and bands are a good help in gaining strength that can still be applied to raw (as i compete with just a belt, use box squats, no bands yet but i want to as im slow of the chest and out of the hole i believe they would help build speed) what would be the change in assistance exercises? as someone stated they are different?
I’ve only competed raw to date (belted), but plan to compete with a shirt, wraps, and suit later in the year. I’m doing the USAPL Raw Nationals at the end of the month. I use box squats, bands, etc. My coach lifts both raw and equipped. I think raw divisions help the sport, by bringing in newbies like me!
I think my worst lift is my deadlift, although I’ve only missed squats in meets.
I’m a 29 year old 165 female. PRs:
Squat - 275
Bench - 165
Deadlift - 275 (broke 285 off the ground 2x last week).
Squats are to USAPL depth, bench is paused.
Well, imcharming asked for my stats. im 6’2, 30 years old. 250 lbs. started training p/l in aug of 06. fell over D/Ling, had knee surgery in dec, reinjured, had 2nd surgery in april. waited til after honeymoon to start training again in mid oct of 07. weight at time was 207, now 250. non-juicer, easy gainer.
Eat a ton of protein- about 2grams per pound of body weight. i train 4 days a week, 3-4 hours per. to days of cardio, max 25 mins. do strongman work 1 day a week. my best lifts in my 2nd meet are belted raw/singlet- bench-336,d/l-534, squat-517. i train with 3 800lb benchers, 2 1000 lb squaters-equipment.
I just thought i was missing out on good raw tips and techniques. thanks all to who responded. i’ll kepp’em going- just to keep stirring the pot.
I don’t compete but I train raw. No belt, no straps, nothing. I’ve started squating bare foot too.
I compete raw. I used to use single ply but it got to the point where I couldn’t justify it anymore to myself.
I compete mainly with 100% Raw, AAU, and hopefully USAPL once my squat gets back up there (knee issues). I love it.
What kind of programs are you guys using and seeing success with? Sheiko, Westside, HIT, etc?
I have gotten good results with Westside but feel there is just a little something missing for the raw lifter, one more piece of the puzzle to make it even better.
[quote]pushmepullme wrote:
I’ve only competed raw to date (belted), but plan to compete with a shirt, wraps, and suit later in the year. I’m doing the USAPL Raw Nationals at the end of the month. I use box squats, bands, etc. My coach lifts both raw and equipped. I think raw divisions help the sport, by bringing in newbies like me!
I think my worst lift is my deadlift, although I’ve only missed squats in meets.
I’m a 29 year old 165 female. PRs:
Squat - 275
Bench - 165
Deadlift - 275 (broke 285 off the ground 2x last week).
Squats are to USAPL depth, bench is paused.[/quote]
That is an awesome squat, nice job!
[quote]Tim Henriques wrote:
I compete raw. I used to use single ply but it got to the point where I couldn’t justify it anymore to myself.
I compete mainly with 100% Raw, AAU, and hopefully USAPL once my squat gets back up there (knee issues). I love it.
What kind of programs are you guys using and seeing success with? Sheiko, Westside, HIT, etc?
I have gotten good results with Westside but feel there is just a little something missing for the raw lifter, one more piece of the puzzle to make it even better.[/quote]
i dont use a specified program, just pick a lift (squat bench dead depending on day) and do hheavy singles or doubles then go back down in the pyramid so far its worked wonders, i think u really just need to find what works for you, molding others programs to fit you i guess
[quote]bignate wrote:
i dont use a specified program, just pick a lift (squat bench dead depending on day) and do hheavy singles or doubles then go back down in the pyramid so far its worked wonders, i think u really just need to find what works for you, molding others programs to fit you i guess
[/quote]
Lol that’s where I want to get to after this year, to walk in the gym and go “hmmmmm what do I feel like doing” knowing that my choices will be heavy 
I have decided whether I prefer socks or squash shoes for squatting yet although for deads and pulls I currently prefer socks.
[quote]Tim Henriques wrote:
I compete raw. I used to use single ply but it got to the point where I couldn’t justify it anymore to myself.
I compete mainly with 100% Raw, AAU, and hopefully USAPL once my squat gets back up there (knee issues). I love it.
What kind of programs are you guys using and seeing success with? Sheiko, Westside, HIT, etc?
I have gotten good results with Westside but feel there is just a little something missing for the raw lifter, one more piece of the puzzle to make it even better.[/quote]
I have gone through a Westside program once and will be using it again, with a few tweaks, starting in Sept to get ready for a meet. I like the fact that it is more of a template than a cut and paste routine.
Right now, I’m using the Coan/Phillippi Deadlift program and tomorrow will be breaking my 1RM PR by 20#, for a double! (does that make sense?)
so how do you raw/Westside lifters program 2 to 3 months out from a meet ?
here’s what I got lined up for a push/pull meet in Oct , if anyone would care to take a look and comment on it .
ME lift/Rep range/Duration (only ME work listed)
Bench
Incline bench/5’s/3 weeks
deload/none/1 week
paused bench/3’s/3 weeks
deload/none/1 week
full ROM bench/2’s/3weeks
Unload/NA/1 week/ MEET DAY
Deadlift
full ROM squat/3’s/2weeks
full ROM DL/3’s/1 week
deload/none/1 week
Deficit pulls/3’s/3weeks
deload/none/1 week
full ROM DL/2’s/3 weeks
Unload/NA/1 week/MEET DAY
I might change the Deficits to Rack-pulls…not sure yet . yeah ? or neah ?
so basically each macro is 4 weeks…3 weeks heavy and 1 week deload .
any comments ?
[quote]Tim Henriques wrote:
I have gotten good results with Westside but feel there is just a little something missing for the raw lifter, one more piece of the puzzle to make it even better.[/quote]
I think the missing piece is more rep work with the actual comp lift.
I’ve had good success doing raw 5x5’s after my DE bench work and I really think doing something like squats 3x10 or something similar as a second exercise after your ME lower movement would have a big benefit.
Even tho I’ve done most of my ME bench training in the mid range to improve my shirted bench, my raw bench has climbed by about 10kg in the last 5 months or so too.
[quote]marlboroman wrote:
so how do you raw/Westside lifters program 2 to 3 months out from a meet ?
here’s what I got lined up for a push/pull meet in Oct , if anyone would care to take a look and comment on it .
ME lift/Rep range/Duration (only ME work listed)
Bench
Incline bench/5’s/3 weeks
deload/none/1 week
paused bench/3’s/3 weeks
deload/none/1 week
full ROM bench/2’s/3weeks
Unload/NA/1 week/ MEET DAY
Deadlift
full ROM squat/3’s/2weeks
full ROM DL/3’s/1 week
deload/none/1 week
Deficit pulls/3’s/3weeks
deload/none/1 week
full ROM DL/2’s/3 weeks
Unload/NA/1 week/MEET DAY
I might change the Deficits to Rack-pulls…not sure yet . yeah ? or neah ?
so basically each macro is 4 weeks…3 weeks heavy and 1 week deload .
any comments ?
[/quote]
i like it, but what are the assistence(i suk at spelling)? r u using a ham glute machine/reverse hyper or sled/or tire flip. in the past 5 months as assitence work,these exercises have helped my pr’s go thru the roof.
[quote]Tim Henriques wrote:
I compete raw. I used to use single ply but it got to the point where I couldn’t justify it anymore to myself.
I compete mainly with 100% Raw, AAU, and hopefully USAPL once my squat gets back up there (knee issues). I love it.
What kind of programs are you guys using and seeing success with? Sheiko, Westside, HIT, etc?
I have gotten good results with Westside but feel there is just a little something missing for the raw lifter, one more piece of the puzzle to make it even better.[/quote]
im not really using a program right now. my crew decided to just go balls out after our state meet, and incorporate strongman lifts into our routine. and man has our raw strenght gone up(everyone else is uses gear). most guys use westside at the gym and seem to do well to a point, but i dont ask guys what template they use, im more concerned with form.
[quote]bignate wrote:
Tim Henriques wrote:
I compete raw. I used to use single ply but it got to the point where I couldn’t justify it anymore to myself.
I compete mainly with 100% Raw, AAU, and hopefully USAPL once my squat gets back up there (knee issues). I love it.
What kind of programs are you guys using and seeing success with? Sheiko, Westside, HIT, etc?
I have gotten good results with Westside but feel there is just a little something missing for the raw lifter, one more piece of the puzzle to make it even better.
i dont use a specified program, just pick a lift (squat bench dead depending on day) and do hheavy singles or doubles then go back down in the pyramid so far its worked wonders, i think u really just need to find what works for you, molding others programs to fit you i guess
[/quote]the days were u just go to the gym and know what body part ur ganna hit, but no idea of the exercises- and just kill 3 hours of stones/ tires/ trap bar dl’s mixed with 250lb sled races is sometime better that a program. u turn the gym into a mondane(following a program for to long) job- kiss the gym good bye
I’m a raw lifter from Australia, where PL isn’t really a big name sport sadly. I’m a PL at heart although my lifts are hardly impressive. I have trained Westside raw several years ago for just over 1 yr. I remember my deadlift jumping about 30kg shortly after starting box squats for DE lower body days.
Back then I thought I was invincible, never deloaded, never did any stretching and lo and behold some nagging injuries started to creep in - nothing serious, just some soft tissue issues in the shoulders and lower back that thankfully some chiropractic treatment has solved. I’m planning to get back into the Westside saddle again and these days I make sure I stretch religiously and do my facepulls and rotator work.
no rev .hyp.'s…no GHR’s , no sleds …no tires
started learning box-squats and good-mornings a couple months ago .box-squat form is not bad , but fuck are they hard ; hit the back a lot harder than free-squat . good-morn form worries me a bit . lower back is the weak link …so thats why I took some time to learn those new movements .
upper body assistance rotation includes CGBP(during Incline bench) , DB/BB/chest-sup rows , dips , DB/BB mil. press,pull/chin-ups(usually assisted),narrow-grip DB,various shoulder raises. weak link on the bench is chest/lats…I think.
lower body asst includes SLDL’s , leg curls , good-mornings,weighted situps ,leg/knee raises ,and weighted back-raise .weak link is lower back
I messed around with a ghetto version of GHR , but it didnt feel the way it LOOKED like it was supposed to feel . maybe after I’m solid with the box-squats and G’mornings I’ll tinker with the GHR some more. too much new shit at once aint cool .
oh yeah . all lower body work is done beltless . I’ll start using a belt the last macro before the meet ; so 4 weeks out
but I’ll continue beltless after that , until my lower back catches up with the legs
[quote]dan81 wrote:
I’m a raw lifter from Australia, where PL isn’t really a big name sport sadly. I’m a PL at heart although my lifts are hardly impressive. I have trained Westside raw several years ago for just over 1 yr. I remember my deadlift jumping about 30kg shortly after starting box squats for DE lower body days.
glad to hear that . I was a bit apprehensive about learning this lift . didnt wanna waste time on a useless lift . I like the way it hits the lower back when done beltless .
Back then I thought I was invincible, never deloaded, never did any stretching and lo and behold some nagging injuries started to creep in - nothing serious, just some soft tissue issues in the shoulders and lower back that thankfully some chiropractic treatment has solved. I’m planning to get back into the Westside saddle again and these days I make sure I stretch religiously and do my facepulls and rotator work.[/quote]
I just started deloading recently . actually , this week is my first real deload week . when I started lifting 2 years ago , I started with a dude whose quite accomplished . he strictly uses 8 to 10 week peaking cycles .sometimes about 6 weeks into a cycle I would start to feel pretty bad ; ususlly a great week , and then 2 weeks later I would crash . it took over a year to notice this pattern .
so I’m hoping the regular deloads prevents this in the future . I should mention that I was 42 when I started , with ZERO athletic history up 'till then . I was trying so damn hard to keep up with HIS program , I wouldnt pay attention to what my body was saying. needless to say…you know the rest of that sentence.
cheers