T Nation

Luigi's Short Road to 2500


#1

Just starting to post my training log somewhere else than my gym website. I've been training at Diablo Barbell in Concord, Ca. for about 5 years now. I'm a pro competitive powerlifter of lifts of 925 squat, 716 bench and 716 pull. Any feedback is good and look forward to help out anyone also.

3/1/11
med/1 pin against quaded minis
315x5
405x3
455x1
565x1 20lbs PR
585x0

zercher harness against minis
135x5
185x5x3

hypers
abs


#2

Damn absolute beast. If you don't mind me asking, what is your height/weight?

Also, I am sure once this log becomes popular people are going to start asking you how you currently train, as well as how you trained to get to where you are at right now.

It is interesting to see how much little volume you do in your workout. Personally, I have always felt better doing less volume and it is obviously working for you.


#3

I'm 5'7 275. I started powerlifting training at 200 pounds about 5 years ago. I've been lifting weights since senior year in high school. At Diablo Barbell, we train using the Westside template. I try to work in the volume 1 or 2 days a week but usually keep it heavy.


#4

3/7/11
deb/arch bar
225x6

incline kettlebellsx55lbsx5

tbar row
3platesx10
4plx10
5plx5x2
6plx5x3

ricksaw shrugsx3
curlsx3

3/8/11
med/safety bar squat
worked up to 4 plates raw then briefs. Wanted to put Andy to shame with his miss of 465 a few weeks ago but knee wasn't feeling the raw squatting.
515x2
565x2
605x1
655x1
695x1 50 lb PR
called it there due to knee problems

zercher harness against minis
135x5
185x5x3

absx3

Here's video of the 695 safety bar squat..


#5

You sir, are a beast. What are your raw numbers?


#6

Thanks. Never squatted for a max raw before but I'm guessing 650ish, bench around 450, and raw pull around 650. Really never max out raw, usually put on gear.


#7

You can't beat me I am a true athlete, a champion if you will.


#8

Champion you are but then what am I..a God? haha Andy, how do you change the faggy yellow background on my log?

3/12/11
des/speed squats/straight bar against blue bands/against tensionors
325x2x1
375x2x1
415x2x1
465x2x1
505x2x1
555x2x1

speed pulls against green bands
225x3
315x3

absx3
hypersx3
eatx100


#9

I have no idea how to change the background but start posting a log again.

9/17
Crying x 100
Thought about dragging sled x 1
RRRRRAAAAAAAAWWWWWWWW squats 405x6x2
That's probably all you did, well maybe some more crying.


#10

Need to get up to speed on my training log so I'll start now!

Here is a squat from a few days ago.

straight bar against blue bands against tensionars
worked up to 635 against roughly about 350-400lbs of band tension.


#11

11/22/11
max effort deadlift
from floor against chains on 2 inch of mats deficit

got up to 7 chains a side and 405 bar weight, about 685 on top.


#12

11/29/11
conditioning
4plates on sled carrying heavy bag/70lbs kettlebells back-3 trips

med/zercher harness deadlift from 1 pin
135x5
185x5
225x5
275x3
315x3
345x1
365x1
395x1
425x0

these felt easy at the start but got hard real quick! I really used to suck at these, still do but getting a lot better, meaning my hamstrings are finally getting stronger.

wide stance/straight leg pulls/toes straight
135x10
185x5
225x5
275x5x3

abs
hypers


#13

Considering I'm 215lbs at 5'7 right now, how the hell did you put on that much weight in 5 years?

Diet please


#14

12/1/11

conditioning
rope for 30 sec., drag sled 2pl, push prowler 1 1/2 pl and carry ricksaw 1pl back

meb/straight bar/straight weight
135x5
185x5
225x5
275x5
315x3
365x1
405x1
435x1 10 lbs PR
This is a pretty weak raw bench but the broken arm years ago was kind of a setback, plus I'm not gay and don't lift raw so good thing I know how to use the shirt.

close grip 2 board
365x5
365x3 wanted 5 but right leg cramped up during set, was my amazing leg drive!
triceps pushdowns x 100 reps

grappler lat pulls
90x10
140x8
180x5
230x5x3

Arnie pressesx3x10


#15

Well, I started in January, 5 years ago at 200 pounds, had a weight gain goal to be 260 by march 1st. If I didn't make weight, I would be punished the whole summer, where I train, take shit serious! So, I ate and ate and ate till the breaking point and then ate more! A lot of protein, weight gainers, just constantly eating. I was 260 in two months being there and now 280. It was hell at first but now I am used to the bodyweight and strong as I ever been!