T Nation

Road to Collegiate's


#1

After following Jack Reape and some others journals here on T-Nation for a while I have decided to post my training journal as well . My training cycles for the next 8 months or so will be geared around competing in the usapl Collegiate nationals around april 2008 , with one tune up/tester meet coming up here in about 6-7 weeks .

At this time I am currently following a modified sheiko template and will continue to do so unless progress stops . My current contest bests in lbs are squat 572 , bench 303, deadlift 583 these were at last years Collegiate's . I am gunning for a 1700 total at this years Collegiate's .


#2

I am going to start with the beginging of my current training cycle and carry on from here . Also I will be competeting in either the 242 or 275lbs weight class . Uncertian at this time but current BW is at 255ish give or take .

9/7

Squat
5/1/225
4/1//255
3/2/295
3/2/340
2/3/360

Bench
5/1/145
4/2/175
3/2/205
2/6/235

dips
6/5

Squat
5/1/235
5/1/275
4/4/320

T bar rows
10/5/3 plates

seated good morning
5/5/135

9/11

Bench
5/1/155
4/1/190
3/2/225
2/2/250
shirt on
1/3/285
1/1/315

squat
5/1/225
4/1/255
3/2/295
2/5/340

close grip bench
5/1/160
5/1/185
5/4/215

flies 10/5

pause squat
4/4/275

GM standing
5/5/225

Ab bridge
3/30sec

9/13

deadlift standing on box
3/1/265
3/2/315
3/4/340

bench
6/1/145
5/1/175
4/2/205
3/2/225
2/2/235
1/2/245
3/1/225
5/1/185
7/1/160

flies 10/5

Deadlift
3/1/325
3/2/380
3/2/440
2/4/500 missed second set and was feeling down so I shut it off for the day .

9/16

squat
5/1/285
4/1/345
3/2/405
suit on straps down
3/2/460
add wraps
2/4/495

incline bench
4/6/205

Heavy triceps
6/5

squat
6/1/225
6/1/255
6/4/275

Reverse hyper
10/3/100


#3

Awesome, another strong guy posting a journal!!

How are you finiding Sheiko? any pains anywhere.....??? I'm doing my second sheiko cycle and my IT bands are REALLY acting up already. And I'm only a week in.


#4

Hanley , I really enjoy the sheiko templates , other than the fact that all my workouts are 3 hours + . In terms of pains during my first cycle I could hardly walk for the first week and that was doing the beginer program,but after about 10 weeks of sheiko style lifting I have found myself adapting rather well and as long as I get enough rest Iam fine . But that is not to say that I still am not tight alot of the time . I would just say ,remember that a foam roller is a great freind to have .


#5

9/18

Today my Bicep tendons were killing me from the heavy squat work on sunday . But after some good warm ups , advil , and alot of horse linament I made it throughto days workout .

Bench
5/1/155
4/1/190
3/2/225
tendons were on fire at this point so Ibrought out the 2 board .
2 board
3/5/250

Squat ( cambered bar to save the biceps)

5/1/225
5/1/255
5,8,3,6,2,7,4/315

Close grip bench

5/1/160
5/1/185
5/3/205
5/2/225

flies 10/5

leg press
5/5/5plates

Cambered bar gm

5/5/185

Heavy side bends
10/2/110

ab bridge
2/20sec

Weighted pause crunch
10/2/45 (5sec pause with each rep)

Light bicep work to help tendons feel good for thursday.


#6

Thats awesome man! What college are you competing out of?

My buddy and I are lifting out of the Culinary Institute of America for USAPL. I think he's going to for a 2100 total this year. Maybe it was 2000, but I'm gona push his ass for 2100.

My bud Lawrence Acosta, took first at USAPL nationals last year at 275. He's a fucking beast and I love the guy.

This will be my first year at Nationals... just started to seriously train about a year or two ago.

I'm aiming for a 1800 total this year @ 220. I'm praying that I hit a hell of a lot more, but we'll see what happenes. I have a feeling that I am under estimating my bench, but we'll see. I am hitting a 450 press clean, so I am conservitavely thinking 500lbs. for nationals. But I have 8 months to bring it up, so 600lbs. is going to be the goal.

I hit a 500lbs. squat last week without the wraps, so I'm gona aim for a 525lbs.+ next week. And I my deadlift is about a 515 at the moment.

I am gona aim for 600lbs.+ for all the lower body lifts... and bust my ass for more.

More power to ya brother and anything ya need give me a shout.

Brendan


#7

Im lifting out of LSU .What type of gear are ou using right now ? I used some hand me downs at nationals last year ( they did not fit the best) and will be using them for my meet in november . But will be looking to get some new suits for nationals.
Good luck in your training as well .


#8

Well...

I use a Centurion squat suit for my deads and squats and a Rage for my shirt.

I used to a Z-suit, but i wanted to burn that fucker when I got my new suit.

Dude, I would love to lift at LSU. In my opinion they have one of the strongest powerlifting programs in the nation.


#9

Hey I've got to ask what you mean with each workout

Is is:

reps/set/weight

or

sets/reps/weight

Just wondering


#10

It is set up the way the russians format it so it would be reps/sets/weight .


#11

Are you coming to The Longhorn meet?


#12

No I will not be coming to the longhorn . From what I heard about it last year it was a great meet . But my money situation only allows me to travel to one meet this year, and that will be nationals .


#13

Yeah, Kim normally puts on a good meet. Where are the nationals this year? -- I know we had them in Killeen this past year. Best of luck to ya.......


#14

I think that the nationals are in colorado this year , maybe boulder ?

9/20

Still haveing alot of bicep tendon pain but managed to work through it tonight .

Deadlift to knees

4/1/315
4/1/350
3/2/415
2/4/475

Bench (this hurt)
8/1/155
7/1/160
6/1/175
5/1/185
4/1/205
3/2/225
2/2/235
1/2/245
2/2/235
4/2/205
6/1/185
8/1/175
10/1/160
12/2/145 ( form work)

Rack pulls from knee

4/1/315
4/1/370
3/2/425
2/3/495

leg press
5/5/6plates

flies
10/3/35

rear delts
10/3/35


#15

Its in Denver...


#16

9/23

Bench
5/1/155
4/1/190
3/2/225
(shirt on ) Got a new hand me down tonight it is a little loser and helped my bicep tendons a good bit .
3/1/275
3/2/295
3/1/305
3/2/315

squat
5/1/225
4/1/255
3/2/295
3/2/345
2/3/365
3/3/340

Bench close grip
5/1/145
5/2/190
5/5/205

Random abs


#17

9/25

Bicep tendons still hurting like crazy when squating and benching. But advil is my freind so im ok

squat
5/1/285
4/1/345
3/2/405
suit on straps down
2/2/460
lose knee wrap
1/3/520
raps off
2/2/465

Bench
5/1/145
4/1/175
3/2/205
3/2/235
2/4/245

flys or as the russians call it
pectoral muscles cultivatioon of the hands
10/5/35

rear delts
10/5/20

Gm
4/4/225


#18

9/27

Bicep tendons still hurting alot and the pain has started to move into my elbow tendons as well . I am just hoping I can hold this off untill after my November meet .

Bench
5/1/155
4/1/190
3/2/225
shirt on
2B 2/2/250
1/3/295
Shirt off
3/2/185

Deadlift
5/2/225
3/1/315
3/1/365
3/2/405
suit on straps down
2/2/470
1/2/525

leg press
5/5/6 plates per side

flys
10/5/35

rear delts
10/5/25

Hanging scapula retration
10/5/bw

side bends
20/2/45

bridge
2/20sec

pulley crunchs
10/4/150


#19

9/30

squat
5/1/225
4/1/255
3/2/295
3/5/345

bench
5/1/160
5/1/185
5/5/225

dips
5/6

pause squat
5/1/225
5/1/255
5/4/295

gm
5/5/135

heavy side bends
ab bridges


#20

Bro if you're not already, get ice on that elbow at every opportunity.

And keep your arm strapped or in elbow sleeves if possible.

Also, don't neglect bicep work. My eblows started to act up after 3 months of no direct bicep work (we're powerlifters, we don't need it right??) but anyway it was a big mistake. Once I started working with some dumbbells and even some cable work they started to feel better MUCH quicker.

Numbers are looking real good so far too. Keep it up!!