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RawLifter00's Powerlifting Log

Like many people, I am going to start this log to force me to keep a journal and track my progress. Hopefully some of yall find it useful or just would like to follow along and give some input along the way.

Like the title says, I lift in a Raw Fed with a belt.
Age: 25
Current BW: 198 (dropped from 215 over the last few months…want to get to 190 and compete 181)
Best competition lifts
Squat: 400
Bench: 330
Deadlift: 529

Goal is to improve all these lifts while dropping down a weight class.

I’ll outline my training program so you have an idea of what it looks like. This was developed by me over the years of figuring out what works and how I respond to training intensities. My training is programmed in 5 week blocks. 4 true training weeks and a deload week. I am always striving to work my weak points and improve my technical form.

Day 1: Deadlift day
*I do one main deadlift exercise for wk 1 and 2. A new exercise for wk 3 and 4.
During week 1 I hit 3-5 moderate singles. Week 2 a very heavy single or 2-3 at 90+% depending how I feel. Repeat this for new exercise during week 3 and 4.
*Posterior chain assistance work that I rotate
*upper back exercise of choice

Day 2: Bench day
*Cycle the bench almost the same as the deadlift but I will add a little more volume. But same principle, usually first 2 weeks is bench press then the 2nd two weeks is another bench movement.
*I will do a pressing assistance exercise then lots of tricep work

“off” day: 30-40 mins of elliptical. ab exercises…yeah sometimes i hit a few high rep bicep exercises. I’m sure theres plenty of reasons not to do this, but I like to.

Day 3: Squat
*Will hit 4 sets of 5 in week 1 around 70%. 5x5 around 80 in wk 2. lighter sets of 3 in week 3. and heavy singles or doubles in week 4. Rotate box and free squats here
*Pick 3 assistance exercises from my “bank” that I feel I need to work on

Day 4: Upper body
Bench assistance exercise of choice. usually floor press, pin presses, close grip etc.
May do some 50% speed work or pause off the chest work
overhead press/DB shoulder press
then usually super set 2 upper back and 2 tricep exercises to finish

I either do nothing on sat and sun or I go in and do some cardio and abs.

Thanks for reading and look forward to posting and interacting with you guys

Day 1 Week 1 Monday afternoon 16July2012

Conventional Deadlift
365x1
405x1
405x1
405x1

RDLs
235x6
235x6
235x6

Cable Pull Throughs
80x8
80x8

Glute raise machine
80x8
80x8

GHR negatives
2x5

BOSU ball hamstring curls
2x8

Day 2 Week 1 Tuesday afternoon 17July2012

Bench Press
275x1
285x1
305x1…felt strong except for a slight stall 2 inches above chest
275x1

DB Pause incline press
70x8
70x8
70x8

Cable pushdown
160x10
140x10
140x10

Skull Crushers
95x8
95x8
95x8

Dips
2x8

Plan to go for a heavier single next week on the bench. Tomorrow is an off day. Back at it Thursday

Body Weight this morning was 199.2. This is down for 215 in April. 190 without a strength loss is still my goal. Squats later on today.

Day 4 week 1 bench asst 20July2012

BB Floor Press
195x6
195x6
195x6
195x6…felt easy, move up next week

Standing Tri Ext
80x8
80x8
80x8

Lat pulldown
130x10
130x10
130x10

Seated Row
150x8
150x8
150x8

1 arm DB Tri extensions
25x10
25x10
25x10

Around 20 pullups mixed throughout workout

Day 1 Week 2 23July2012

Deadlift
Belted up for a heavy single today
455x1…Felt good, moved pretty easily other than a subtle sticking point right below the knee cap. Locked out nicely once I fought through the sticking point

RDL
255x6
255x6
255x6
255x6

Pull Throughs
80x10
80x10
80x10

BOSO ball hamstring curls
15, 15, 15

Glute raise machine
90x10
90x10
90x10

Around 30 pull ups throughout workout

15min on treadmill

Felt pretty fresh today as I did not hit the weights on sat or sun. Will choose a deadlift variation as the main lift the next 2 weeks. Probably rack pulls around my stick point

Your training looks pretty well organized, looking forward to seeing your progress.

Day 2 Week 2 Tuesday afternoon 25July2012

Bench Press
Worked up to a heavy single today. I really regret leaving my belt and chalk at home. I didn’t think I would need it but the lift would have went up much easier with it I think.
250x1
280x1
300x1
315x1…This was much harder now that I am 15lbs lighter. Got stuck about 2in off the chest but fought through it.

DB Floor Press
75x8
75x8
75x8
75x8

Cable pushdown
150x10
150x10
150x10
150x10

Dips
4x10

Re-thinking my bench cycles. Feeling that I need more rep volume. May try something like this http://asp.elitefts.net/qa/training-logs.asp?qid=92377