Training for USAPL Raw Nationals

7-9
Deadlift-135x10 245x5 335x3 425x1 485x4 (belt)- seemed to have topped out here. 475x5 last week wasn’t all out so I expected more here. I had planned to hit 495x5 next week but the smart thing would probably be to just work up to an opener next week and then rest up.

chest supported row-2x12
pulldown-2x15
Ab wheel-3x10
Elliptical

7/11
Bench-135x10 185x5 225x3 255x8x2 sets
Overhead press-3x12
Pushdowns-3x8
cable crossovers for 2 minutes non-stop with light weights

Week 1

7/12
Squat- 135x10 225x5 275x3 315x3 365x1(belt) 407x1(belt, knee sleeves)
442x1(belt, knee sleeves)- 2 inches past parallel, came up quick will open here
477x1(belt, knee sleeves, wrist wraps)-a bit slower but plenty left in the tank

leg sled-3x10
Shrugs-405x10 495x10 585x3

Tentative but I am thinking of going
1st: 441
2nd: 479
3rd: 501

7/14/2009
Bench-135x10 185x5 -elbows started to hurt rubbed on icy hot- 225x3 275x1 295x1 315x1(wrist wraps)
340x0.99(wrist wraps)-a real grinder right at lockout I started to stall so my buddy grabbed it

tried 340 again but by this time my wrists, elbows and forearms were shot and I got off balance during the descent and only got 1/3 of the way up

I felt a bit off today though, on a good day 340 will go up. Last rep of each set and all singles paused.

Close grips-225x5 225x8
Got to gym late and ran out of time.

I’m a bit disappointed, I found out at this session my triceps are weak- though too late to do anything about it for this upcoming contest. Hadn’t realized before because I am very fast off the chest and was smoking all my reps up to now unless I was already tired. Will just need to be conservative when picking attempts.

Best case scenario:

1st:308
2nd:330
3rd:341

but probably ligther, based on how opener feels

7-16
Deadlift-135x10 225x5 315x1 405x1 455x1(belt)- these felt kind of slow today, good thing next week is light
Bent rows-225x5x2 sets
Pull through-3x15
Reverse curl-3x12
wrist curl-3x10

7/19
I went all class of 2009 today and came in a bit hungover
Squats-135x10 225x5 275x3 315x3 365x1(belt) 407x1(belt, knee sleeves) 442x1(belt, knee sleeves) with commands
Speed bench-135x10 185x3x8 sets
Pushdowns-4x10

bench opener Wednesday

7-22
Bench-135x10 185x5 225x3 255x1 285x1 307.5x2 singles (wrist wraps)-on the first one I wasn’t focused so I repeated it
Reverse curls
Kettlebell “bottom up” press- really hit wrists, will do more often

last night I had a dream where I bombed out :confused:

[quote]al1492 wrote:
last night I had a dream where I bombed out :/[/quote]

You’re dream was wrong.

Sunday you make your own destiny. Good luck, see you there.

[quote]Modi wrote:
al1492 wrote:
last night I had a dream where I bombed out :confused:

You’re dream was wrong.

Sunday you make your own destiny. Good luck, see you there.[/quote]

lol thanks man best of luck to you as well take care

Good luck at your meet man.

[quote]BlackLabel wrote:
Good luck at your meet man.[/quote]

I’m late seeing your reply again but thanks bud!

Meet 7-26-09

Weighed in at 121.2kg

Squats
1st: 200 (440.9)-no problem 3W
2nd: 215 (474)-good easy lift 3W
3rd: 227.5 (501.5)-lost my air at the bottom, tried muscling it up anyway and got up halfway but leaned too far forward 3R
really wanted the 500 missing it took some of the wind out of my sails

Bench
1st: 137.5 (303)- easy opener 3W
2nd: 147.5 (325)- smoked it 3W
3rd: 152.5 (336)- didn’t set up properly, basically flatbacked, got stapled with it 3R

Deadlift
1st: 220 (485)- no problem 3W
2nd: 235 (518)- slower but solid effort 3W
3rd: 245 (540)- barely got off the floor 3R

6/9 around 1317 total, sixth place

This was nationals so I was not expecting to place but I was disappointed with my Deadlifts since my training numbers had really been moving up and my squat had increased by more than 40# so I thought I had a really good shot at 250kg (551). In retrospect, for other meets I had done deadlifts after squats in training and done some singles also so I think this was a case of having the strength but not peaking optimally.

Additionally these flights were moving pretty fast and the meet was done in aboutt 3 hrs so I might just have been gassed. I have another meet in November and will do better there.

Nice work man.

I went to an AAU Meet that took 1.5hrs, super fast flights it sucked.

Keep up the gains!

[quote]B rocK wrote:
Nice work man.

I went to an AAU Meet that took 1.5hrs, super fast flights it sucked.

Keep up the gains![/quote]

Thanks bro!