T Nation

The Road to a 600kg Raw Total


#1

A brief introduction from me:

Gave up playing rugby this time last year and since then have become more and more interested in powerlifting...to the point where I am considering my first meet.

I had been following a 5/3/1 template for the past 6 months with some moderate success, predicted maxes were increasing nicely, however when it came to it I struggled to meet those numbers when testing my strength.

Since christmas I have followed the Korte 3x3 for at least a cycle and since then moved onto my own thing - I will post a few of the workouts shortly.

(gym) lifts at Christmas were:

Squat: 160kg (high)
Bench: 120kg
Deadlift: 200kg (horrible rep)
Military press: 80kg x 3

Current numbers as of last week:

Squat: 180kg (Belt only)
Bench: 125kg
Deadlift: 225kg
(Push press: 105kg)

Target is now a 600kg total raw by in my first meet (November)..


#2

Week 8; Squats

warm up x 10 mins

Squats:
RAAWWWWWWWWWWW
70kg x 4
110kg x 3
130kg x 2
150kg x 2
160kg x 1
170kg x 1 (+10kg PR)
Add belt and wraps
180kg x 1
Belt only
160kg x 2
160kg x 1

Deficit deads:
3" deficit, beltless
110kg x 3
130kg x 3
150kg x 3
160kg x 3
160kg x 5

GHR:
BW x 9
BW x 8
BW x 8
BW x 7
BW x 8

Ab roll outs:
From knees, 3 sec pause
BW x 8
BW x 8
BW x 8
BW x 8
BW x 8

Comments
Great session tonight - squats felt good, smashed my all time RAW pr, if I'd have gone for it I would have hit my previous PR with wraps and belt..next week I will be aiming for 190+ with wraps.

Rest of the week will be similar, maxing out if it feels right, if not heaviest doubles possible.


#3

Week 8; Bench

warm up x 5 mins

Bench:
2 sec pause
60kg x 5
80kg x 4
100kg x 3
110kg x 1
120kg x 1
touch and go
125kg x 1
125kg x 1
2 sec pause
115kg x 2
100kg x 8

Dead stops/ V-ups:
42.5kg x 12 / +15kg x 10
42.5kg x 12 / +15kg x 10
42.5kg x 12 / +15kg x 10
BOR
100kg x 8
100kg x 12

CGBP:
2 sec pause
70kg x 5
80kg x 3
90kg x 2
95kg x 1
100kg x 1
105kg x 1
110kg x 1
touch and go
60kg x 12

Comments
Well..tonight represents progress, just not as much as I'd have liked - the 2 singles at 125 were much better than my previous attempts 8 weeks ago! I was hoping to get 130 really, guess I need to think of a different approach for bench.

I also did about 10 sets of 15 pull aparts with a monster mini..

*Any suggestions??


#4

Week 8; Deadlift

warm up x 5 mins

Deads:
70kg x 3, 3
110kg x 3, 3
140kg x 2
160kg x 2
190kg x 1
Add Belt
200kg x 1
210kg x 1
215kg x 1
225kg x 1 (PR)
190kg x 1, 1
160kg x 3

Presses:
Strict press
70kg x 5
80kg x 3
90kg x 1 (PR)
Push press
90kg x 3
100kg x 2
105kg x 1
105kg x 1
80kg x 6

GHR/Ab roll outs
BW x 10 / 10
BW x 10 / 10
BW x 10 / 10

3 mile run

Comments
Get in, couple of PRs tonight - got the 225 dead, fairly comfortable - vid to follow. I should be good for the 230 (505)..finally breaking the 500lb barrier! Grin

Started the pressing with some strict ones, the 90 was a real grind - but got there with no leg drive. The top set of pushes were equal PRs too..happy with that. Got persuaded to go for a run around my local park with a mate after all this, legs are like lead now.


#5

Some videos:

170kg raw squat:

225kg deadlift:

Old bench vid - 120kg:


#6

Week 9; Squats

warm up x 10 mins

Squats:
70kg x 5
120kg x 3
150kg x 2
Belt on
160kg x 1
160kg x 1
170kg x 1
180kg x 1 (PR +10kg)
Wraps on
190kg x 1

GHR / Ab roll outs:
BW x 10 / 15
BW x 10 / 15
BW x 9 / 15
BW x 9 / 15

Speed bench:
60kg x 3
70kg x 3
70kg x 3
75kg x 3
75kg x 3

Deficit pulls:
3" deficit
110kg x 5
140kg x 5
160kg x 6
160kg x 5

Comments
HAAAAAAAAAAAAAARD session tonight - pleased with the workload. The 180 was right at the limit, real grinder - depth was ok and it was a good rep. The 190, well that got me stapled to the floor nearly, probably a slight assist from the spotter, but got the rep up...felt like a ton.

Changed the other stuff about a little too now, added speed bench - felt good, worked on my set up alot more, felt ok so far..we shall see in the coming weeks whether it pays off.


#7

So that's where I am to date - I have added quite a bit to my total over the past 5 months..bench is by far my weakest link (form and progress wise)..

Any criticism or comments more than welcome!


#8

It doesn't appear that you are running 5/3/1 anymore. How are you training nowadays?

After running 5/3/1 for a few months, I was also disappointed that when I tested my maxes I came up short of the projected maxes.

EDIT: your lifts are stronger than mine with the exception of your benches haha. Maybe we can help each other out :slightly_smiling:


#9

With your squat, I find it helps to always look forward, never down. And to really drive my elbows under the bar. Doing this helps with keeping my lower back arched and chest up throughout the whole lift.


#10

Hello mate

I did korte 3x3 for 8 weeks starting from xmas, then set up my own routine based on this:

Mon - Squat, Deficit deads, RDL
Weds - Bench, BOR/ 1 arm row, Floor presses
Fri - Deadlift, OHP, GMs
Sat/Sun - Accessory work - grip, dips, chins, rehab work

Cycle 1 (4 weeks)
Main lift - 5 x 5 @ 70%
Other lifts - 5 x 5

Cycle 2 (4 weeks)
Main lift - 6-8 x 2-3 @ 85%
Other lifts - 5 x 5

Cycle 3
Main lift - starting at 95% peaking to new PRs

Seems to have worked really well apart from bench - so I am adding another benching day/ session in for speed bench..


#11

Haha for sure man, any tips welcome on the bench!!! Do you have a log, I will check in and have a read when I get chance later! :slight_smile:


#12

My legs are hanging from last night, managed a 35 minute fasted walk this morning - need to break out the hockey ball and foam roller tonight!!

Last week of maxing out, 3 weeks before holiday - might give some of those star complexes from Thibs a bash to mix things up a a little.


#13

Week 9; Bench

warm up x 5 mins

Bench:
2 sec pause
60kg x 6
90kg x 3
100kg x 3
110kg x 2
120kg x 1
125kg x 1
120kg x 2
120kg x 2

Dead stops:
42.5kg x 12
42.5kg x 12
42.5kg x 12
BOR
100kg x 12
100kg x 13

Bench w/ slingshot:
100kg x 3
120kg x 2
130kg x 1
140kg x 1

Comments
Short and sweet today, very late getting to the gym so rushed through this in 30 mins or so...Bench was certainly better this week - 125 was much better, so were the doubles at 120.

Slingshot arrived today too, that makes benching so much easier haha 140 even flew off my chest, should be a good tool for handling some heavier weight. May take a while to get used to it fully though.


#14

40 mins fasted cardio this morning.


#15

Nice log, and good lifting on the videos! Will be fun reading it.
Seems like your doing a low frequent, heavy routine now, are you building up for pr's at the moment, and then switching to volume and high frequency, or..? :slight_smile:


#16

Alright mate!

Yeah been builing up to and hitting PRs over the past 2 weeks...will probably stop after this week.

You're right, so far I've been doing 3 sessions a week, with the occasional 4th added in - I am about to go on holiday for 2 weeks..but after that I am not sure how to approach my lifting.

I may well go to the volume/ frequency route though :slightly_smiling:

Thanks for checking in!


#17

1 hr fasted cardio this morning, deadlifts later today - aiming for a new PR of 230kg..should be interesting!


#18

Week 9; Deadlift

warm up x 10 mins

Deads:
DOH grip
100kg x 3
100kg x 3
120kg x 2
150kg x 2
170kg x 1
Add belt
190kg x 1
Alt grip
210kg x 1
230kg x 1 (PR)
180kg x 1

Push press:
70kg x 5
90kg x 3
100kg x 1
105kg x f, 1
110kg x 1 (PR)

Circuit
3 rounds as fast as poss

DB Fly x 10
Band pull aparts x 15
KB swing x 15
Weighted V-ups x 10

8 mins or so.

Comments
Well and truly toasted today - could be a combo of things - too long for cardio this morning...no food before training - but everything felt terrible. Either way, I got the 230 so that is me done maxxing out for a while!! Also got the 110 push press - took forever to lockout the final 5-6 inches hahaha

Finished with a mini circuit for something different...dbs were around the 20s, kb was the 40, v-ups with the 15kg plate..off for food now!!


#19

That's +30kg since Jan..who says hard work doesn't pay off??


#20

day off yesterday - fried after the lifting Friday. Cardio this morning - fasted.

After a carb up, weight was at 222.