T Nation

Path to Greatness at 220 Raw

I’ve just started to compete in the 220 class. I’ve competed once at 220 in May and I’ll get on the platform again in the 220 class at the IPL Worlds in Vegas in Nov. I started in the 198s, but I can’t make the cut anymore without sacrificing strength.

BEST LIFTS AT 220:
SQUAT: 589
BENCH: 429
DEADLIFT: 622
BEST TOTAL: 1640

BEST LIFTS AT 198:
SQUAT: 584
BENCH: 424
DEADLIFT: 655
BEST TOTAL: 1653

My goals for Nov are 600/440/660 with no wraps. I post all of my training vids on my youtube channel: https://www.youtube.com/user/zmcdole?feature=mhee

Good squat workout.

405 x 1
495 x 1
585 x 1
530 x 2
530 x 1 x 3
405 x 5

GMs
225 x 5 x 3
275 x 3

LYING LEG CURLS
3 x 10

Good squat workout.

405 x 1
495 x 1
585 x 1
530 x 2
530 x 1 x 3
405 x 5

GMs
225 x 5 x 3
275 x 3

LYING LEG CURLS
3 x 10

ME BENCH
365 x 1
405 x 2 (2nd rep paused)
365 x 6 touch and go
315 x 8 touch and go

DB INCLINE
100 x 10
80 x 15 (elbows/bicep area started hurting)

CHEST SUPPORTED DB ROW
60 x 10 x 2 full stretch at bottom)

SEATED CABLE ROW
2 sets of 15 (iso handles)

PUSHDOWNS
3 sets

CALVES

If anyone wants to show my how to get my vids to show up that would be great. Obviously I’m doing it wrong.

Awesome squat.

The vids take a little while before they show up. Just gotta be patient.

[quote]mmatt wrote:
Awesome squat.

The vids take a little while before they show up. Just gotta be patient.[/quote]
ok cool thanks man

DEADLIFTS
405 + 40lbs of chain x 2
495 + 40lbs of chain x 1
585 + 40lbs of chain x 1
635 + 40lbs of chain x .75
515 x 2 x 2
515 x 1 (hand tore and I had it taped, but I didn’t wanna tear it more because I’m gonna try 660 next Monday)

PULLLUPS
bw x 10 x 4

CHEST SUPPORTED ROW SS WITH STRAIGHT ARM ROPE PULLDOWNS
4 sets of 10-12 reps

SQUAT
405 x 1 raw
495 x 1 raw/belt
585 x 1 belt/reverse bands
675 x 1 belt/reverse bands
495 x 1 x 2 raw/belt

SSB GMs
185 x 3 x 3

LANDMINES SS W/CABLE CRUNCHES
4 sets of 8-12/4 sets of 15-20

[youtube]http://www.youtube.com/watch?v=ylH9jW62ffE[/youtube]