In continuation of the following thread:
I’m hoping for a good discussion on training that’ll help anyone who competes raw.
I’ll kick off the discussion…
I’ve competed twice (USAPL and USPA) and wanted to get some ideas about training for a raw meet.
My best raw total in a meet is 1245lbs @ 181bw which is a 50lb improvement over a meet done 2.5 months previously. I compete in the raw junior men’s division.
My results from the last USPA meet in April:
I’m coming off from a shoulder impingement that put me off from any type of chest press for 18 months. I’m looking for advice and training tips that’ll help me improve my total.
Video from last month’s meet:
My comments about the big 3:
The bench press is the most misunderstood lift for me especially since I’ve trained it the least of the 3. I’m unsure about the leg drive (I’ve recently tried to push my legs toward the edge of the bench seat to improve leg drive) and proper set up. I am currently working on it. I’ve considered doing singles (Doug Hepburn’s style of training) to improve my bench press. Has anyone else had success with Hepburn’s style of training?
I’m currently squatting 2-3x a week and incorporate high bar paused squats to improve my drive out of the hole. There are times when I incorporate split/Bulgarian squats when my lower back is feeling fried. I utilize 5x5 and 3x3 to modulate the intensity and volume. I’ve manage to progress in the 5x5 using a weight of 365lbs just a few days ago. My best ramped set while training in a similar fashion to Bill Starr is 400lbs for 4. For the majority of the time I squat low bar close-medium stance. I’ve found that the closer stance helps me out of the hole much better. I use olympic weightlifting shoes (romaleos) and have found they were an improvement in stability over the typical shoe (nike frees, good lord what was I thinking). I would like to improve this lift in comparison to my deadlifts.
I’ve seen a lot of success with people who max on squats 5-12x a week. I would like to give this a try eventually.
I currently pull once a week and do a heavy 5x5 or 3x3 set to get accustomed to the volume and intensity. My best is 475 5x5 and 520 3x3. I found that removing exercises like hyper extensions or good mornings have actually helped me improve my deadlift. I feel that I get more initial leg drive with oly shoes vs. socks/deadlift slippers. However, the lockout is better with socks/slippers.
I’ve considered pulling 2-3x a week to improve it.
I’m not really big into assistance exercises and have found that assistance exercises involving the lower back actually cause small setbacks in regards to the big 3. I found that exercises related to the big 3 have helped the most (high bar pause squats etc) have helped the most. I stopped training abdominals a while back and have found that my total is continually improving when I stripped the abdominal exercises.
I have never used bands or chains. I’m wondering if any of the raw lifters here do?
I’m not into splits. I prefer training the entire body 3x a week. It’s akin to Bill Starr except with less emphasis on exercises not related to the powerlifts.
I hope to get a good discussion on raw training going thanks.