Bringing up my Raw Total

Want to break a 1600lb total in my next meet

Box Jumps 3x5

Squat 315x8; 350x3

Leg Raises and Leg Curls
Light Conditioning

Warmup Agile 8 Power Push-ups

Bench 255x5 285x3
All sets supersetted with back work (rows, pull-ups, more rows)

Curls, Pressdowns, Facepulls - 3x10 with lighter weights

Finished the workout in less than 45min

Light conditioning

Agile 8

Broad Jump 3x3

Deadlift 365x11, 405x3, 455x1

Sit-up 3x7 w/ 25#
Back Ext 3x5 w/25#

Light Conditioning

How about some more info, on your stats, and former training, unless you have another log I’ve never seen. I recently came back from an serious injury, and long layoff, and I’m heading for 1500, and I’m interested in your log / journey, and will be following for sure. Goodluck !

Thanks AnytimeJake, I’ve been a little lazy about putting my info up. I recently got back from a trip visiting my wife’s parents in Europe, and I had shitty gyms to train in and not a lot of time to train.

I started competing in raw powerlifting about 5 years ago. I mostly lift with NASA in southeastern Wisconsin.
In the past year, I totaled 1540 @ 275 then 1400 @220.

Bests:
Squat - 530
Bench - 405
Deadlift - 605

My current training is 531; simple but works well
I’m not sure if I’m going to compete in May or July, but want to set some alltime pr’s this year

Warm-up Agile 8 and Med Ball Slams

Press - 155x7; 170x3; 185x2 supersetted w/ pullups
- 4x5 @ 120

Pulldown 4x10

Curls 3x10
Tricep Pushdown 3x10
Face Pull 3x10

Light Conditioning

Warm-Up Agile 8
Box Jump 3x5

Squat 295x15, 330x5, 365x2
4x5@225

4x8 Leg Raises
4x12 Leg Curls

Light Conditioning

I live for volume when I strength train, but you seem to get by, and get stronger with very little volume, do you ever feel like you need more, or just one hard set and move on. It works for you, I was just wondering. I usually aim for 10-20 sets on the main lift of the day, with half of those being 75% and above work sets.

Anyway I’ve been back training heavy for almost a year, and our number’s are pretty similar S-420, B-365, D-450, so I’ll be following closely, as our training styles are so different, but seem to produce similar results. You make me wonder if I’m wasting energy, and I might actually try your style of training on one of my lifts for a couple months, and see what happen’s. Keep up the good work, Latter

I actually do a lot of warmup sets, there’s about 5-6 sets before I get to the sets I write on here. This usually leads to about 45 min of lifting for the main lift. I usually feel like I need more volume, but this way of training leaves me fresher so I can train 4x a week, otherwise I won’t really great stronger (but I still can train).

For powerlifting, there is only the 3 lifts, so that should be most of the training. I just focus on the main lift and a few accessories to get stronger/balance everything out. I have a good idea of what works and what doesn’t for me, so I just need to get my work done and try not to get hurt. Do you compete or just like this style of training?

Agile 8
Ball Slam

Bench 240x12, 270x5, 300x2
4x?@185
Supersetted with back work

Curl 30# 3x10
Tricep Pressdown 85# 3x10
Face Pulls 30# 3x10

Light Conditioning

You found my log, so there`s no-sense having my life story in two places :slight_smile: thanks for dropping by with advice

Agile 8
Long Jump 3x3

Deadlift 345x14, 385x2
4x3 @ 265

Back Extension 4x8 @ BW

Abs-lots

Agile 8
3x5 Push Press 35#

Press 145#x10; 170#x4
supersetted with chins

Press 4x5 @ 110#
Rows 4x8 @ 80#

Curls 30# 3x10
Tricep Pressdown 55# 3x10
Face Pulls 30# 3x10

Light Conditioning

Agile 8
Box Jump 3x5

Squat 330x5, 365x1, 405x1, 435 fail
3x3@265

Leg Raise 3x8 @ BW

Light Conditioning

Legs really tight today; gotta learn how not to push so hard

Late Post
Agile 8
Ball Slam 3x5

Bench 270x7; 300x1; 330x1
supersetted with chins

Curls 30# 3x10
Tricep Pressdown 60# 3x10
Face Pulls 30# 3x10

Light Conditioning

I see agile 8, but what stretches do you do for your shoulders. My shoulders are becoming so tight that theyve started rolloing forward, and I dont think in my case its a muscle imbalance, just tight. Im having a hard time getting into my proper squast position, and holding the bar correctly. I`m becomming the guy that has to rest his hands on the collars.

I know you say that you competed at 275, so you can tell me if this is fixable, or if its somthing that comes with being that heavy. Sorry to bother you, but youve become my go to guy for training info, since you walk the walk, and have been where I want to go, thanks in advance.

Agile 8
5x3 box bounds

Deadlift 385x10, 425x1, 460x1, 500x1
Situps 3x15
Back Extension 2x20

Conditioning

Agile 8
3x5 DB Push Press

Press 160x10; 180x1; 195x1; 205x1

DB Curl 35# 3x10
Tricep Pressdown 70# 3x12
Face Pull 40# 3x12

Light Conditioning

Agile 8
Box Jump 3x5

Squat 320x6; 355x3; 390x2; 410x1; 425x1

Situps 3x15
Back Extension 2x20

Conditioning

Agile 8
Ball Slam 3x5

Bench 260x6; 290x3; 320x2
supersetted with back work

DB Curl 35# 3x10
Tricep Pressdown 60# 3x10
Face Pull 25# 3x12

Light Conditioning