T Nation

My Road to a 2000lb Raw Total


#1

Hello Everybody!

I keep a log on a different site but the more feedback and the more logs I can read the better. So I figured I'd start one here as well.

A little bit about myself...I'm 26 and I currently train at Detroit Barbell. I have been powerlifting for a little over 2 years now and I have done 3 meets. One of which I just did last weekend on June 30th where I totaled 1760 raw without knee wraps in the 308 class (weighed in at 284lbs). My lifts were 635/420/705. I missed my 455lb bench twice and missed a 715lb deadlift on my third at the knees. My short term goal is to go over 1900lbs raw in knee wraps at my next meet around the November/December time frame.

I hope to contribute the little knowledge I do have, and also pass on the knowledge I learn here to others.

7-26-12 Max effort bench training floor press

Pretty happy with the way this workout turned out given the circumstances. I usually bench Friday but I'm going out of town for the weekend so I had to do it a day early after squatting heavy last night. Also, I'm playing around with my diet and trying some new things so I trained fasted this morning. Man, without carbs I feel like ass. Hopefully my body will adjust! I did narrow grip floor press (pinkies on the rings) and I worked up to 405 for 3 and a half reps. I was planning on just a triple cause that ties my PR. It went up smooth so I went for 4 and lost it half way up. Thats what I get for being greedy! I usually bench about 25-30lbs more then I floor press so this is a weak spot for me and will be in my 4 week rotation of max effort exercises.

Narrow grip (pinky on rings) floor press
bar x 12
135 x10
185 x 8
225 x 6
275 x 3
315 x 3
345 x 3
375 x 3
405 x 3
315 x 6 paused

Close grip (index finger on smooth) floor press w/ chains

225 x 5
225 + 40lbs chain x 5
225 + 80lbs chain x 5
225 + 120lbs chain x 5
245 + 120lbs of chain x 3

Upright rows w/ rope and kettlebell
70lb kettle bell 3x15

Seated row machine
1 plate per side x 15
2 per side x 12
3 per side x 10
4 per side x 10

Hammer curls

1 continuous set 35 x 5, 40 x 5, 45 x 5, 40 x 5, 35 x 10

Ab wheel 4 x 10


#2

God damn...IN!


#3

Will definitely be following.

CS


#4

Thanks guys!

7-31-12 Speed Bench/Bench Accessory

Trained today instead of Monday. I was at the last man standing pro bench competition in PA and then we went to Philly for the weekend and we didn’t get back until late last night.

Speed bench
bar x 12
95 x 8
135 x 6
add 120lbs of chain
195 x2x3
205x2x3
215x2x3

Close grip decline bench press

135 x 10
225 x 10
275 x 10
295 x 10

Upright rows 3 x 12

Gorilla Pulls
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10

Reverse pec dec 3x12


#5

8-1-12 Squat Training

I kept it pretty light today and just got some volume in. My schedule this week is destroyed and I usually have a day between speed bench and squatting, but just getting off vacation late Monday night, I did them back to back. I knew I’d be a little worn out so I didn’t get too crazy and just got some solid work in.

Cambered bar box squats to a 15" box

bar x 10
155 x 5
245 x 5
335 x 5
385 x 2
425 x 1
add belt
475 x 1
525 x 2

Free squats w/ cambered bar

245 x 5
335 x 5
385 x 5
425 x 5
add belt
475 x 5

Hammstring curls 4 x 12

Seated ab machine 4 x 15

next week I’ll be going back to the straight bar for the first time since the meet June 30th so it should be good. Looking to go for a triple or double PR hopefully…


#6

Whens your next meet?


#7

My next meet is going to be November 3rd or November 17. Detroit Barbell is going to host the Wolverine around then and with my school schedule traveling is hard, so it’s easier just to do the local meets for now. Then in March I’m going to lift on Friday at the Arnold, which is for Raw and amateur.


#8

[quote]ChadDresden wrote:
My next meet is going to be November 3rd or November 17. Detroit Barbell is going to host the Wolverine around then and with my school schedule traveling is hard, so it’s easier just to do the local meets for now. Then in March I’m going to lift on Friday at the Arnold, which is for Raw and amateur.[/quote]

I’ll hopefully be at the Arnold with some of my buds. Maybe I’ll get to see you lift.

CS


#9

[quote]CSEagles1694 wrote:

[quote]ChadDresden wrote:
My next meet is going to be November 3rd or November 17. Detroit Barbell is going to host the Wolverine around then and with my school schedule traveling is hard, so it’s easier just to do the local meets for now. Then in March I’m going to lift on Friday at the Arnold, which is for Raw and amateur.[/quote]

I’ll hopefully be at the Arnold with some of my buds. Maybe I’ll get to see you lift.

CS[/quote]

Good stuff man, let me know. I have a lot of people in my crew competing that weekend.


#10

8-3-12 Bench Training

Recently going back to the conjugate system since my last meet about a month ago, I am focusing on exercises that exploit my weaknesses. So, today I decided to do a heavy 2 board workout since that is my sticking point. I can actually almost bench just as much from my chest as I can from a 2 board, probably about 20-25lbs less, which to me is sad as hell.

Bar x 10
100 x 8
140 x 8
230 x 5
280 x 3
add 2 board
320 x 2
370 x 2
410 x 1
460 x 1
460 was really easy so I made a bigger jump then I should have.
510 x fail - flared way too early and it sailed over my face. It felt light in my hands and I brought it down well but technical mistakes will negate any strength you may have when dealing with max weights.
510 x fail…just didn’t have the gas for it and I touched a little high

I have been missing WAY too many weights in training lately, actually only 3 now that I think about it in the past month but I usually set my training up to where I don’t miss weights at all.

Dead Bench with the pins set right at chest level. I actually had a perfect set up for this. I had it to where the bar was right on my belly when I got under it in the rack so it was completely full range off the pins. This was my first time doing these and they were brutal but I like them a lot.

135 x 5
225 x 3
315 x 1
335 x 1
355 x 1
375 x 1
400 x 1
405 x 1

I felt pretty good about the solid 405 single it being my first time doing these especially after I shit the bed on my 2 board work. Now I have something to build off with these.

Seated Dip machine 3 x 12

T -bar rows 80lbs + doubled green bands 3 x 10

Rope pull downs 2 x 20

Side raises 3 x 12

Hammer Curls 3 x 15


#11

8-5-12 Deadlift training

Started a new band cycle this week. I haven’t pulled against bands in awhile, and the last 8 weeks before the meet were all done with chain. I speed pull 2 weeks in a linear progression style upping weight and reducing volume and then on the 3rd week I pull heavy. Pulling heavy every week takes way too much out of me, and this has been going well thus far. I usually just start out at about 50% and add 30lbs and do singles until it starts to slow down, so I decided to do something different this cycle. I started out less then 50% and did doubles all the way up. It definitely took a lot more out of me lol…

Speed pulls against doubled mini bands (measured at about 200lbs total at the top afterward)

135 x 5
225 x 5
275 x 2
305 x 2
335 x 2
375 x 2
405 x 2
425 x 2

These were my last two sets…

Speed pulls with straight weight - I wanted to start incorporating these after my first movement with accommodating resistance and work up to about what my last warm up would be before a meet. Nothing too heavy, I just want to get used to pulling fatigued and with straight weight.

245 x 3
335 x 3
425 x 2
515 x 1
add belt
605 x 1 this was easy and it should’ve been. I just wanted to see how fast it would move after all my volume was done and it went fairly well.

Leg Press 3 x 10

Bodyweight overhand pull ups 5 sets

Barbell Rows 3 x 8

dunzo afer that…


#12

8-6-12 Bench Accessory Work

Every 4th week I don’t do my speed benching to give my joints a break before starting a new 3 week wave. So this was my week for that.

Overhead strict press with axle - My goal here was just to hit a moderate triple. The axle is easier on my wrists but it is a little harder for me to press then a regular bar so I wanted to hit a solid triple to see where I was at with it

Bar x 12
90 x 8
140 x 6
190 x 5
240 x 5
270 x 3 I feel like I could’ve gotten another one pretty easily but I have a tendency to get greedy sometimes so I stuck with the plan and called it

Incline Bench Press

135 x 10
225 x 5
275 x 3
315 x 7 - set inspired by Justin Randal (I hate you)…I was pretty happy with this considering it was my second movement and I suck at incline. I believe 8 is my all time best and if I was fresh I’m fairly confident I could’ve beaten that or at least tied it.

Triceps roll back dumbbell extensions
35 x 12, 55 x 10, 70 x 8 , 75 x 8

Shrug machine supersetted w/ bent over raises 3 x10 of each

Reverse barbell curls 3 x 10

Abs then out


#13

Your deadlift cycle sounds a lot like ours. Instead of 2 weeks speed – we rotate speed, assistance and ME pulls every week for 3 weeks and repeat. What’s your best deadlift?


#14

I pulled 705 raw at our meet on June 30th. Next meet in November looking to go 730+

I usually just continuously up the intensity of the speed every week and I change out my secondary accessory movements between block pulls/rack pulls. So this week I did my 6 sets of doubles against bands and my 605 straight weight and then rack pulls sets of 5, next week my last two sets of doubles on speed will be 420ish and 450ish and 615ish straight weight and do block pulls sets of 5 then the following week I will pull a 3 rep max deficit pull from a 2.5" deficit. Then the rotation begins again starting a little heavier then I began the cycle the following time and do triples with my block pulls and rack pulls and switch to a different max effort exercise on my third week.


#15

8-8-12 Squat training

First time back with the straight bar since the meet and it went pretty well. I came in with the intention of hitting either a 5 rep PR or a 3 rep PR and I decided with a 5 rep and decided I will do my 3 rep in a few weeks my next workout with a straight bar.

Free squats raw with straight weight
bar x 10
145 x 8
145 x 5
235 x 5
325 x 3
415 x 2
465 x 1
Add belt
505 x 1
555 x 5 this set went really well and I feel I could’ve grinded out a 6th but everytime I get greedy I fuck myself so I was happy with the PR. When I did this weight last training cycle it was for a triple and it was fairly difficult so that’s a good sign. I will upload a video later

Speed squats to 15" box
Add 120lbs of chain
145 x 3
195 x 2
235 x 2
255 x 2
275 x 2
295 x 2
315 x 2
Add belt
335 x 2 all of these went really well and were fast so I got some good work in.

Hammstring curls single leg 4 x 10 each leg

Called it after that. I’m benching tomorrow opposed to Friday this week since I am going out of town and I didn’t want to be super blown out.

Top set for the day…pardon the quality of the video. We grabbed a random guy and I didn’t tell him to back up enough to good a clear shot lol. Oh well though…


#16

Looked easy. Good stuff.

CS


#17

in


#18

Followed.


#19

Thanks for stopping in guys, appreciate it!


#20

8-9-12 Bench Training

I knew going into this workout it was going to be a shitty day and that I’d have to make the best of it. I squatted heavy less then 24 hours before this workout and I usually train bench on Fridays. Since I am going out of town for the weekend I had to get my work in early. I woke up sore as shit and my shoulders were smashed from using the straight bar for squatting the previous night. I know I am capable for about 5 right now on this particular lift close grip, but given the circumstances I figured a solid triple should suffice. With competition grip I can do 405 for 6 or 7 so I knew at least 3 would go regardless of how I felt. I made the decision to go for the 4th rep on the fly even though I had 3 in my head and it was a stupid decision. I looked back at my log and the last time I did 405 close grip, I only got 1. So this was still a 2 rep PR for me.

Close grip bench

bar x 12
95 x 10
135 x 8
185 x 5
225 x 5
275 x 3
315 x 2
365 x 1
405 x 3
315 x 5 paused w/ a long pause

Dumbbell press flat bench
60’s x 12
100’s x 10
120’s x 16

Wide grip lat pulldowns 3 sets 15,12,10

Close grip lat pulldowns 3 sets 15,12,10

Preacher curls supersetted with v-bar pushdowns 3 x 12,10,8 of each

Seated ab machine 4 sets