trapmanjoes raw powerlifting log.

[trapmanjoe]

hey every body. i was getting ready to do a bodybuilding show, but the strength bug is biting.i was powerlifting for a while never did a meet. i know gym lifts dont count but my old pr's @ 300lbs 675lbs squat raw, 455 bench raw, 675x3 dead raw. never trained in gear yet. now im 220 lbs was training like a bodybuilder for a while. just maxed out on everything last week to see were im at. squat-525, bench 405, dl 605. so i lost lots of strength but i'll get it back here goes.

the plan

sunday- bench(chest,shoulders, tri's)
monday- assistance(lats,r.delts,biceps)
wednesday-squat/dl day(posterior/core)
thursday-assistance(upperback,traps,brachials)

bench,squat,deadlifts- 8 week mesocycles
wk1-5x2@90%
wk2-3x5@80%
wk3- 5x2(+5lbs)
wk4^ same concept
wk 7-deload-3x3@ 75 %
wk8- new max
repeat base % off new max

after base work it's max effort work
bench(floor press, incline,etc...) pick one work up to 3rm
squat( box squats,pin squats...)^ wk 1
dl(rack pulls,platform pulls, gm's) ^ wk 2

then onto assistance-6-10 reps for assistance work varied sets, based on how i feel.

[trapmanjoe]

8/3/08
bench day

bench-135x5,5,225x3,275x3,315x1,365x1,305x3( didnt go as planned at all i was supposed to do 365 for 5 sets of 2. but i had a bad hangover today. also no spotter.

close grip incline-185x3,205x3,225x3,245x3,255x3
db bench- 100x10,10,10
standing db millitary press- 50x10,70x10,10,10
tate press-35x10,45x10,10

thats it for today, turned out as a semi deload.

[trapmanjoe]

8/5/08 squat/deadlift day (squat assistance) * totally raw

squats-135x5,225x5,315x3,405x1,425x2,2,2,2,2( very explosive)

deadlifts-405x5,5,5(very easy/explosive)

squat assistance- close stance atg squats-315x3,335x3,355x3,365x3 (called it a day ran out of time, had to pick my son up.)

* good work out im just getting back into the powerlifting training so mainly im working on getting in good volume, working on technique and explosiveness. i changed up my %'s this cycle to wk1 5x2@ 85%, wk2 3x5@75%... this way i can get my body used to being explosive again.

[trapmanjoe]

8/7/08 assistance day

back- pull downs

140x10
180x8
220x6
220x8

close grip pulldowns

180x10
200x8
220x6

seated rows

220x10
220x10
220x10( 45 sec breaks)

bb bent rows

275x8
315x8
315x10(pr)

db shrugs

100x10
100x10
100x25 w/10sec static hold (went light today 100's in each hand, normally use barbell w/ over 600lbs

rev. peck deck

90x10
120x8
120x10
120x10

machine preacher curls

90x10
100x8
100x10

seated hammer curls

60x8
60x8
60x8

work out lasted about an hour and fifteen minutes, got a good pump and a pr on bb rows. basically what im doing with assistance work is pushing to hit prs for 10 reps. i'll start with a weight i can do for around 6 to 8 reps and keep pushing for 10 reps, then increase the weight and start over.

[jagmit]

I am a 16 years old teen and i want to do powerlifting. And get strong 4 football. I am 6ft5 232lb. What are the routine for power lifting. And i take alot of creatine is that good or nt. I squat 255lb

[dirtpool]

very strong

[trapmanjoe]

very strong

thanks bro, im trying. we have the same stats. age,height and weight.

[trapmanjoe]

I am a 16 years old teen and i want to do powerlifting. And get strong 4 football. I am 6ft5 232lb. What are the routine for power lifting. And i take alot of creatine is that good or nt. I squat 255lb

i will pm you a routine bro when i get time.

[trapmanjoe]

8/12/08 bench day

bench
135x5
135x5
225x3
275x3'
305x5
305x5(was supposed to do 3 sets but cut it short)

incline bench
185x3
225x3
275x3(max effort)

db bench-
120x6
120x6

iso lateral shoulder press

190x10
240x8
260x6

tate press

45x10
65x6

good workout, felt pretty beat up from my 16 hour drive back home from myrtle beach, but still a solid workout.

[trapmanjoe]

8/14/08 squat/deadlift day (deadlift emphasis)

squats-3x5 @ 75%

375x5
375x5
375x5

deadlifts- 5x2 @ 85%

465x2
465x2
465x2
465x2
465x2 (felt very strong and explosive)

goodmornings-3rm(deadlift assistance)

225x3
315x3
365x3

leg curls

100x10
130x8
150x8

sidebends

100x10
100x10

workout went good, everything was done raw, no belt. felt explosive and strong next week will be squat emphasis.

[trapmanjoe]

im starting a new routine now to give my body longer to adapt to heavy lifting again. it's based off ted arcidi's training principles.

12 week meso-
wk1-3 3x6(70-75%)
wk4-6 3x5(75-80%)
wk7-9 3x3(80-90%)
wk10-11 3x2(90-95%)
wk 12 max

mon- light bench day
bench- 3x5 @60%

shoulder press- 3x5 Heavy
lying tri ext- 3x6 heavy
pull ups- 3-4 x failure
bb curls 3x6 heavy
* heavy means last set to failure

wed- squat day

squat- follow 12 week meso
me movement(close stance squats, pause squats etc...) choose 1 work up to 3 rm
pull throughs- 3x10
ab pulldowns- 3x10-20
leg raises- 3 x10-20

thursday- heavy bench day

bench-follow 12 week meso
me movement(close grip bench,floor press) ^
shoulder press- 3x6 light
lying tri ext- 3x6 light
bb curls- 3x6 light
*light means 2-3 more reps in the tank

sat- deadlift day
deadlift- follow 12 week meso
me movement-(sldl's, rack pulls...) ^
bb rows- 3x6 heavy
rev. peck deck- 3x10
shrugs- 3x6 heavy

*every 4 weeks switch up assistance work, to avoid getting stale.
*5-6 min breaks on bench/sq/dl 2-3 on assistance

[trapmanjoe]

8/18/08 light bench day

bench
135x5
135x5
225x5
245x5x3

smith shoulder press

185x5
225x5
245x5
275x5

lying tri ext

115x6
115x6

pull ups (bw)

10
10
9
9

db curls

40x10
50x6
60x6
65x6

[trapmanjoe]

wk 1 squat day 3x6@70%

squat-
135x5
225x5
315x3
350x6
350x6
350x6

parallel box squats-

350x3
365x3
385x3
405x3
425x3
445x3

everything was raw, squats were all done very explosive. first time doing box squats in a while felt pretty good. i was supposed to work my hips and core but ran out of time.

[benbriz]

nice program and good numbers bro. Good luck!

[trapmanjoe]

thanks bro, im working my way back up slowly i lost so much weight now i have to be carefull not to get injured. im starting off at low percentages and working up slowly but surely.

[benbriz]

good call. lets those joints adjust.

[trapmanjoe]

bench-(3x6@70%)

135x5x2
225x3
280x6
280x6
280x6

incline bench-

225x3
265x3
285x3... this was very tough, still sore from mondays bench day also

bb push press-light( was supposed to do smith press, someone was on it.)

175x6
175x6
175x6

lying tricep extensions- light

95x6
95x6

db curls-light

50x6
50x6
50x6

good workout, i got to adjust to benching twice a week again.

[tinyman5000]

any reason for the smith shoulder press?
that's a hell of a total you have

[trapmanjoe]

i dont usually have a spotter, so smith is safer for me. i now realize that im pretty strong. i always thought i was weak because of my x training partners i used train with. one guy benches 525 @ 218 raw. one guy deads 755 @ 242 raw. my lifts are puny compared to theirs but im much younger than them.

[bigred90]

sub'd

[HumanHorrorFilm]

Good looking journal man, and it definitely looks like you bhave a handle on things very well.

Sub'd

[trapmanjoe]

thanks guys, i look foward to seeing your guys progress as well.

[trapmanjoe]

8/23/08

deadlifts-

135x5
225x5
315x3
385x6
385x6
385x6( pretty light, hamstrings still very sore from squat day)

rack pulls(knee level)

495x3
585x3
635x3
675x5(was supposed to do 3rm but went for 5)

bb shrugs-

495x6
585x6 w/ 10 sec static hold
315x30

dorian rows-

315x6
335x6
365x6

reverse peck deck-

90x10
120x10
140x10

this workout was one of the best ive had in a while, lasted 90 minutes.

[bigred90]

very nice workout. Strong ass rack pulls

[theduffman]

hey every body. i was getting ready to do a bodybuilding show, but the strength bug is biting.i was powerlifting for a while never did a meet. i know gym lifts dont count but my old pr's @ 300lbs 675lbs squat raw, 455 bench raw, 675x3 dead raw. never trained in gear yet. now im 220 lbs was training like a bodybuilder for a while. just maxed out on everything last week to see were im at. squat-525, bench 405, dl 605. so i lost lots of strength but i'll get it back here goes.

the plan

sunday- bench(chest,shoulders, tri's)
monday- assistance(lats,r.delts,biceps)
wednesday-squat/dl day(posterior/core)
thursday-assistance(upperback,traps,brachials)

bench,squat,deadlifts- 8 week mesocycles
wk1-5x2@90%
wk2-3x5@80%
wk3- 5x2(+5lbs)
wk4^ same concept
wk 7-deload-3x3@ 75 %
wk8- new max
repeat base % off new max

after base work it's max effort work
bench(floor press, incline,etc...) pick one work up to 3rm
squat( box squats,pin squats...)^ wk 1
dl(rack pulls,platform pulls, gm's) ^ wk 2

then onto assistance-6-10 reps for assistance work varied sets, based on how i feel.

I'm impressed man, you seem very knowledgeable about your stuff. I also don't think you lost very much strength at all considering you lost 80 pounds that's crazy. I'm thinking about cutting down to around 220 after my next meet, what did you do to lose that much? I was thinking about adding a good amount of cardio (don't do any currently) and beginning a bodybuilder style workout, but still keeping my compound lifts just rotating sets of 5 and 8 etc.

[benbriz]

Well done Joe. Strong pulls.

[trapmanjoe]

I'm impressed man, you seem very knowledgeable about your stuff. I also don't think you lost very much strength at all considering you lost 80 pounds that's crazy. I'm thinking about cutting down to around 220 after my next meet, what did you do to lose that much? I was thinking about adding a good amount of cardio (don't do any currently) and beginning a bodybuilder style workout, but still keeping my compound lifts just rotating sets of 5 and 8 etc.

i actually stopped powerlifting for a while, i was gonna do a natural bodybuilding show in october. to lose the weight i did a carb cycling diet along with cardio 6 days/wk. basically i just ate the following macros

protein-300grams

carbs- high 300 grams

medium- 150 grams

no carb day- no starches only veggies

fat-50 grams

hope this helps.

[trapmanjoe]

thanks red, and ben for the comment. im working on getting my cns primed again. basically im doing my core lifts using %'s doing a 12 week meso. then it's cns training(me work) up to a max triple. i feel it's working well.once i get to a better gym im gonna do board presses, and use bands and chains, cant wait..

[trapmanjoe]

bench-

135x5
225x5
245x5,5,5(it felt lighter and more explosive than last week)

smith millitary press

225x6
245x6
275x7(pr) got one more rep than last week

lying tri ext-

105x6,6
125x6

pull ups-bw( 45 sec rest)

10,10
9
8

db curls-

50x6
60x6
65x8(got 2 more reps than last week)

good workout today, hit some pr's on assistance work and the bench felt much more explosive than last week.

[theduffman]

bench-

135x5
225x5
245x5,5,5(it felt lighter and more explosive than last week)

smith millitary press

225x6
245x6
275x7(pr) got one more rep than last week

lying tri ext-

105x6,6
125x6

pull ups-bw( 45 sec rest)

10,10
9
8

db curls-

50x6
60x6
65x8(got 2 more reps than last week)

good workout today, hit some pr's on assistance work and the bench felt much more explosive than last week.

Congrats on the PR! I also like the sig you a big mike miller fan?