Awesome thread. I think its important to keep this going. Regular lifters/raw powerlifters need to know the techniques and assistance exercises that work or are at least worth trying.
I am currently training for a strongman contest, but have recently began benching again and plan on doing a Raw meet over the summer. My numbers in the gym currently look like this
Deadlift: 625
Bench Press: (probably around 320, was much higher)
Squat: 475 x 2
I need to get my squat up most of all. I know my bench will go up quickly because I haven’t done it in nearly 5 months, but my squat is the weakest part of my three lifts IMO. I can guess that by the middle of the summer, my deadlift will be around 650, I would like to get my squat up 50 more pounds or so and I’m not sure on the bench press. Bodyweight is 215 at 5’11.
what about more 0 gear lifting, that’s without even a belt?
KK has pulled well over 900lbs without a belt, so that proves it can be done without injury.
i also squat without a belt, any idea on what the record is for that?
[quote]sumabeast wrote:
what about more 0 gear lifting, that’s without even a belt?
KK has pulled well over 900lbs without a belt, so that proves it can be done without injury.
i also squat without a belt, any idea on what the record is for that?[/quote]
KK is also a robot. Robots don’t need belts.
Also, the videos I have seen of him squatting have him wearing a belt.
[quote]sumabeast wrote:
what about more 0 gear lifting, that’s without even a belt?
KK has pulled well over 900lbs without a belt, so that proves it can be done without injury.
i also squat without a belt, any idea on what the record is for that?[/quote]
You know he pulled that with a back injury that he said was caused by raw squatting.
[quote]Super Mario Bros wrote:
[quote]sumabeast wrote:
what about more 0 gear lifting, that’s without even a belt?
KK has pulled well over 900lbs without a belt, so that proves it can be done without injury.
i also squat without a belt, any idea on what the record is for that?[/quote]
KK is also a robot. Robots don’t need belts.
Also, the videos I have seen of him squatting have him wearing a belt.[/quote]
Pat Mendes’ 771 beltless squat is the heaviest I’ve ever seen
also KK doesn’t always use a belt for squats:
Well looks like im doing my first meet July 24th in Myrtle Beach, Sc. Not really nervous about the lifting just nervous about doing it infront of a group of ppl with e/o watching. Not one much for crowds let alone being the center of it.
I have a two parter coming out on my blog this week about raw squatting for guys that are looking for help on technique, programs, and cues.
As far as the belt goes, I don’t wear a belt and haven’t in years and years. I don’t wear wraps or a belt and I should squat between 635-650 @ 242 in August this year. Not elite but not bottom of the barrel either. You don’t need a belt to be strong. And second, you’ll become stronger all over and reduce your chance for injury by getting rid of the belt actually. I suffered with several chronic back strains and injuries for years when I was wearing a belt. I’ve never had a low back problem since I got rid of it.
But you have to know how to go about this.
Part I
What kind of shoulder assistance work are you guys doing for raw benching? I figured I would start doing a few sets of lateral raises and face pulls after my usual bench press and chin-ups just to get some blood flow going. I figured my lack of direct shoulder work is what is holding my bench back right now.
My bench has been stuck at 315x2-3 lately, and 315x6 is my goal by the end of June.
[quote]Super Mario Bros wrote:
What kind of shoulder assistance work are you guys doing for raw benching? I figured I would start doing a few sets of lateral raises and face pulls after my usual bench press and chin-ups just to get some blood flow going. I figured my lack of direct shoulder work is what is holding my bench back right now.
My bench has been stuck at 315x2-3 lately, and 315x6 is my goal by the end of June.[/quote]
I military press heavy one day a week, and do dips another day of the week.
Looks like I have a lot of researching to do. I’m not familiar with the 5/3/1 or Westside methods. I’ve never used any equipment other than wristwraps, and I haven’t used those since I was in Iraq several years ago. I’m 5’10, 245 lbs. I already know that my biggest struggle will be with the squat, as I’m working with one good leg, as the other is at about 65-70% strength due to a childhood injury. I normally do a four day split consisting of chest, back, shoulders, and legs. For each, I follow an 8 set x 3 rep scheme for the main lifts, then go with varying set/rep schemes for the other lifts. It looks a bit like this:
Chest:
Incline Bench- 8x3
Dumbbell Press- 4-5x8
Dips- 4-5x10
Back:
Deadlift-8x3
Barbell Row-5x8
Pullups-5xMax Reps (BW)
Shoulders:
Military Press/Clean & Press-8x3
Dumbbell Press-4x8-10
Lateral Raises-3x10
Rear Lateral Raises-3x10
Legs:
Squats-8-10x3
Stiff-Leg DLs-4x10
Calf Raises-3x10
Walking Lunges x 100 meters
I don’t usually max out on anything, as I just work out to get stronger and stay in shape; however, I am currently working with:
Incline Bench: 265
Deadlift: 345
Squat: 255
Military: 165
Based on these figures, what do you all suggest I add to or take away from my workouts? Again, I’ve never used bands or chains, never used any equipment, and I’m continually trying to get my right leg stronger. Thanks for your time.
from a small wnpf meet I did in GA. This 1500 total got me Best Raw Lifter. Went 505/365/630
any raw lifters using westside template? I plan on using it and i lift raw
[quote]IronManMMA wrote:
any raw lifters using westside template? I plan on using it and i lift raw[/quote]
Was talking about this the other day with someone. Westside is more for a geared lifter with the seed work an what not. Not saying it wont work but I would do less speed work as a raw lifter.
just did USAPL NE State meet raw bench only today. Lifted 220 weighed in @ 212. 330 good, 357.5 good, 363 stalled half way up. Time to head down to 198 and work toward a 2x BW raw bench
My lifting partner Nick Seinera just lifted in a 100% raw, Drug tested meet Saturday in Du Bois PA and broke the old bench press record of 487.5 with a lift of 504.5 (Raw) for 275’s. Took 1st place in the the 275 open and best lifter award.
There was also some pretty impressive benchs of 460, 380, and 345 by other lifters.
[quote]Colin Wilson wrote:
My lifting partner Nick Seinera just lifted in a 100% raw, Drug tested meet Saturday in Du Bois PA and broke the old bench press record of 487.5 with a lift of 504.5 (Raw) for 275’s. Took 1st place in the the 275 open and best lifter award.
There was also some pretty impressive benchs of 460, 380, and 345 by other lifters.
[/quote]
i’ve never competed in 100% raw but i really need to. they have a pretty big showing here in Va.
that’s an awesome raw bench.
Not sure if this Facebook Video link will post but here isthe Video of Nick’s lifts.
BUMP!
There was some really good info in this thread, let’s see if we can squeeze some more out of you guys!