T Nation

My Road to a 1300 Pound Total


#1

So the previous month I competed in my first PL meet. I LOVED it, and now I am more addicted to the sport of powerlifting more than before. my lifts in the USAPL meet was:

365 squat
255 bench =1075 total
455 deadlift

now all of these lifts were pretty easy, here is my gym lifts:

390 squat(right at or a lil high)
275 bench press (no pause) =1140 total
475 deadlift.

Now all I am askin myself is to get that raw total up to about 1300.

once I get up to that amount or around there, my gear will help me get the rest, I am hoping for around a 1450 total once I go full gear. Its time now to quit dickin around with my lifting and do what I have needed to do for a looong time: GO HARD!


#2

first workout back after the meet, 7/28/09

DE Lower body

BOX SQUATw. Bufallo Bar- work up to a 3rm with speed in both my breifs, and suit(straps down)

145-8
195-5
235-3-threw Inzer single ply Powerpants on.
285-3
285-3
285-3
285-3-in my Metal Viking IPF squatter, did not go parallel, I didnt think I would get down my first time in the suit, and I couldnt get it up all the way. I lifted by myself, so no gear help

deadlifts w/band tension
275x3 no bands
275x3 no bands
225x1 w/ purple bands
225x1 w/ purple bands
225x1 w/ purple bands (raw)

free squats (“GO” phase of my workouts, good idea??)

235x10 all try to keep hips out as much as I can
235x8
235x10
285x5
285x5

glute ham raises 4x15 with bodyweight, my lower back was twitching when I got done lol

I was a good day of work, I was sore let me tell you :slight_smile:


#3

I had to bail hay for 20 hours over the next few days so I got back into the gym sore and beat up on 7/31

7/31 DE Upper

SPEED BENCH w/ black mini bands double choked

bar+bands-6
bar+bands-6
65+bands-3
95+bands-3
95+bands-3
95+bands-3

FLOOR PRESS

135-3
135+40# chains
135=50 or 60# chains-3
135+70 or 80# chains-3
135+70-80# chains-8
135+40#chains-12

Floor press sucked- it was a good workout though

ticep pushdowns

dips

got the hell out of there


#4

Are you going to lift through two a days?


#5

more than likely but not hard, probably do some lighter work, It all depends on how I feel I guess.


#6

8/3/09

Today was mostly just getting back to working some body parts that I had neglected too much over the last couple months because they didnt fitin to my workouts, and i wanted to keep my shoulders healthy

Shoulders and Bi’s

ARNOLD PRESSES

up to 65# DB’S

DB PRESSES

70# dbx8 new PR thanks Alpha GPC!

HORIZONTAL PULLS

worked up to 95# x6

HAMMER STRENGTH SHOULDER PRESS

hurt alot, kinda just stopped doing them it hurt too much, I hate machines for that reason I think.

SHRUGS BEHIND BACK w/ smith machine

worked up to 210x5

Bicep shit, got a good pump.


#7

If your goals are raw, then why the hell are you doing speed work in your gear?


#8

Because my next meet is in full gear. Im just trying to acheive a 1300 raw total. bit Im currently doing one week in gear, and one week out of gear.


#9

8/4/09

ME SQUAT/LOWER

135x8
225x5
275x3
275x3 in breifs
315x3
365x3
405x2 breifs+suit
405x3
435x3
455x2 these were easy and w/ straps down the whole time, excellent power!

325x3x2 it was weird doing these raw, I almost lost it the first rep, I was getting used to there being support. it was easy though.

reverse hyper 3x15


#10

Have you thought about not doing football, and just training for PLing?


#11

[quote]BlackLabel wrote:
Have you thought about not doing football, and just training for PLing?[/quote]

I couldnt do that, Id let to many people down, I dont want to sound like I am braging, because I am not great at football, but If I didnt play, We’d lose a huge part of our line, all our other centers are horrible and slow.


#12

8/5/09

CHEST

Incline bench

95x12
135x8
155x8
165x8

DB bench
65x8
65xx8
70x6
75x5
80x4

pullovers
125x6
125x6

pec deck

decline bench

lockout bench (like what christian does in I-Bodybuilder,yup I stole it lol)

my pecs are twitching and cramping up, it was a good workout.


#13

[quote]brauny96 wrote:
BlackLabel wrote:
Have you thought about not doing football, and just training for PLing?

I couldnt do that, Id let to many people down, I dont want to sound like I am braging, because I am not great at football, but If I didnt play, We’d lose a huge part of our line, all our other centers are horrible and slow. [/quote]

Yea I understand that. Hopefully you can maintain or even get stronger during the season.


#14

8/6/09

upper back and lats

-heavy DB rows up to 120

-cable rows

-chest supported row

-lat pulls

-plate loaded row

ABS

-ab wheel on knees

-ab cable twist (dunno what the fuck its called)

I am sore LOL


#15

8/7/09

Deadlift. its war time!

DEADLIFT WITH 100 POUNDS OF CHAINS

135

*135+ chains (chains from here on out)

*185x4

*225x2 put on beifs

*275x2

*315x1 put on suit, took off breifs

*335x1

*365x1 raw, couldnt do it in the suit, it hurt me more than helped

*375x1 new PR no hitch

*385x1 10# PR

*just to clarify with all this weight you add 100 pounds of chain weight at the top, so when it was 385, it was 425 at botom, and 485 at top. I was very happy with this, because at my previous meet, I couldnt lockout 475 at top. ONLY 10 MORE POUNDS THEN ILL BE AT 5 PLATES!!!

SHRUG

285x8x4

ABBS


#16

Great effort man, your numbers are almost identical to mine. I’ll be watching your progress!


#17

8/1/09

Two-A-Days are kickin my assssssss! but i had to lift, just had to

box squat w/ purple bands

135x3

185x3

225x3x3

arched back goodmornings with the bands

135x3

185x3x2

hamstring work


#18

just want to tell everyone that aroun november or so I will be starting to post here again, football right now is making my training very sporatic