Powerlifting with the apprentice Joey Judd & the master Christopher Drummond

[PhreEkGarden]

I finally decided I do want to compete in powerlifting in the future. Luckily for me I just began talking with a competitive powerlifter and sponsored athlete at my gym. He keeps a training log over on his sponsor's website here: http://www.teamstaley.com/showthread.php?t=3832

I dont know that much yet of how he trains except its a modified westside template and he lifts on Mon/Wed/Sat every week.

I wont go into much detail about myself except im 25, and have been lifting for about 2 years. Heres a progress picture I just took. Theres also a good progress picture in my photo gallery to show how skinny I was after I got over Mono.

Im going to start my training with him on Wednesday and take advantage of everything I can possibly learn.

Today im just going in to work on some sumo deadlifting technique's he showed me and start working on stretching and hip mobility, since its somewhat painful for me right now to get in such a wide stance.

Im really excited to start, and the strength that follows. He already warned me of the pain that is to come. I say bring it on.

[Jorday]

Good luck, man. I'm not around the forums as much as I used to be, but I'll definitely check in when I can.

[Ezy10z]

Sub'd.

[PhreEkGarden]

Thanks guys.

I got in there yesterday and did a bit of a workout. Not too much though since I start training on wednesday (ME bench).

4" Elevated Sumo Deadlifts
5x135
5x225
5x275
3x315
1x365
1x405
1x445

Flat BB Bench
5x135
3x185
1x225
1x225

Did some cardio for about 12 minutes. HIIT style, was at speed 10 for a few intervals, etc. Been actually running a decent amount lately. Usually just a moderate pace for a longer time though.

ATG Squats
20x135


Deadlifts went pretty well. Just so everyone knows, im performing pretty much all my deadlifts as singles, except the very light warmups. 275 and 315 reps were probably 30 seconds inbetween each rep or so. Just trying to work on the correct technique. I use the rubber cardio step things to set the deadlifts on. 445 was pretty heavy but definitely not my max.

Was just seeing what 225 still felt like on bench today.

The squats were done slowly just to get me sweating even more.

EDIT: I took a picture today of the setup I used for my box squats (I would normally do them in the power rack). 2 weeks ago I maxed with 455 at this height. Looks like I need to take off one riser to actually hit parallel though.

[Ezy10z]

How wide is your stance when doing box squats? Do you hips pull up ok? For me personally I dont squat mega wide but still have to do a lot stretching to help with flexibility especially when sitting on a box 1-2" below parallel.

Rob.

[PhreEkGarden]

Originally Posted by Ezy10z

How wide is your stance when doing box squats? Do you hips pull up ok? For me personally I dont squat mega wide but still have to do a lot stretching to help with flexibility especially when sitting on a box 1-2" below parallel.

Rob.

My stance is fairly wide. In the picture there its hard to tell, but I usually have my feet out far enough touching the side of the rack. I dont really have a problem with flexibility. I can only go ATG though if my feet are around shoulder width.

[PhreEkGarden]

September 18th, 2008. ME Bench


Barbell Flat Bench
10xBar
6x135
6x185
2x225
2x225
3x225

Barbell Decline Bench
9x225

Rack Lockouts
3x225
3x275
0x315, 0x295, 5x275
1x295, 3x275


Everything was different, ha. With flat bench he had me pushing my body way past the bar, putting my feet flat down, then bringing myself back under the bar so my feet are bent back and im up on my toes. Only my ass and shoulder blades were touching, and the arch is something I need to work at. When I was lowering the bar im tucking my elbows in and to my sides, which makes me feel weaker and not stable at all right now, but my strength wasnt too bad. Decline was done the same with the elbows, etc.

Rack lockouts destroyed my triceps. 225 was just super easy, and 275 wasnt that bad. 315 was a bit of a jump though. Got 295 that second attempt though. Lockouts are definitely something you really have to fight for.

The sets being lined up like that makes I was stripping weight off and not really resting that much. A lot of those sets were performed as singles with a bit of rest inbetween the reps while I got myself situated again. Working on technique a lot right now.

Awesome night, and Scott invited me to the SPF World Championships in Tennessee Oct 4th. Hes driving and said I could just stay with him for free. So im gonna get to go see an awesome powerlifting competition.

I feel sore all over just from benching yesterday, lol. ME Squat on saturday.

[t-p-c]

Nice to see your log up again. Powerlifting, should be fun. Are you gonna do some comps? Do u own any gear? I wish u the best and hope u stay injury free.

[Ezy10z]

I think he plans to go in a comp in December. It would be awesome to have the opportunity to train with an elite powerlifter.

[Leprechauns1021]

Good luck with powerlifting! It must be nice to have someone helping you out who knows what they're doing. Good luck man! I'll be checking in to see how everything goes as well

[PhreEkGarden]

Thanks for the comments guys.

Yes I do want to compete in the future, but I dont think its going to be as soon as december like I said I was looking at one. Probably not til spring or summer, etc. I want a good amount of time to really improve technique and put on some strength.

The only gear I own is a belt (going to get a better one soon) and wrist wraps. Im only going to compete raw, and really have no desire to compete in a suit. So the only thing I may be buying in the future are knee wraps.

And yeah... its really cool to be able to train with him. Im looking forward to squats/deads tomorrow morning.

Edit: Wow leprechaun, nice transformation... you looking to put on a bit of mass now or what? I see your progress picture said more ab definition...

[Leprechauns1021]

Thanks man..it means a lot when people compliment my changes!

Yeah now i'm trying to put on mass ..everywhere but stomach of course
I dont care much about getting massive..just want some size while maintaining definition. And of course because i'm a teenager who cares what the ladies think..nice abs lol.

But good luck with all of YOUR goals and progress bro!

[dragonoids]

Hey! Great log here Looking forward to you hitting new PRs in your lifts!

Cheers and subbed!

Regards
Clement

[PhreEkGarden]

September 20th, 2008. - Deadlift


Sumo Deadlifts
5xBar
5x135
5x175
3x225
3x275
1x315
1x365
1x405
1x455 *PR*
3x1x405 (3 Singles, about 1 minute rest in between)

Good Morning Squats
8xBar
6x95
6x135
6x135
6x135


Amazing session. I havent deadlifted off the floor in something around 6 months, and I pulled more than I ever have. I pulled 445 once conventional, but my form was pretty bad. Today my form was pretty damn solid, and I could have lifted a bit more. Thatll be for next ME dead day...

GM Squats were insanely tiring on all my lower back. Definitely something I need to strengthen. The movement basically goes into a really deep GM, then I drop down into an ATG squat, and come back up. The entire movement is performed pretty slowly.

[dragonoids]

great job on the deads!

[PhreEkGarden]

Originally Posted by dragonoids

great job on the deads!

Thanks. I have a feeling the PR's will be around a lot.

[mjw8204]

Way to tell me about the new journal.


Nice job on that deadlift PR.

[PhreEkGarden]

Originally Posted by mjw8204

Way to tell me about the new journal.


Nice job on that deadlift PR.

Sup matt, I thought I sent you a PM about it. My connection at my new place is bad so maybe it didnt go through. Anyway, glad ya found it.

Thanks man. I got my eyes set on 500 now though. Wont be long.

[PhreEkGarden]

Oh, I dont think I mentioned it yet... but scott wants me to compete in a meet on November 15th. Really damn soon, but im up for it. The meet is only like 15 minutes from my house, which is pretty cool.

Nothing like the world competition im going to go with him to see though, which hes competing in.

Im pretty pumped about being involved in something competitive again. I probably wont do that great at my first one. Im going to get stronger fast though.

[Ezy10z]

Nice work on the Deadlift PR. Did you feel the affects of doing 445 of 4" blocks the week before?

[Leprechauns1021]

Originally Posted by PhreEkGarden

Oh, I dont think I mentioned it yet... but scott wants me to compete in a meet on November 15th. Really damn soon, but im up for it. The meet is only like 15 minutes from my house, which is pretty cool.

Nothing like the world competition im going to go with him to see though, which hes competing in.

Im pretty pumped about being involved in something competitive again. I probably wont do that great at my first one. Im going to get stronger fast though.

haha sounds like extra motivation! That competition should keep you striving to get as strong as you can as fast as you can..sounds awesome!

[dragonoids]

Originally Posted by PhreEkGarden

Oh, I dont think I mentioned it yet... but scott wants me to compete in a meet on November 15th. Really damn soon, but im up for it. The meet is only like 15 minutes from my house, which is pretty cool.

Nothing like the world competition im going to go with him to see though, which hes competing in.

Im pretty pumped about being involved in something competitive again. I probably wont do that great at my first one. Im going to get stronger fast though.

I am sure it would be a great first time! Hoping I can get mine soon Good luck in it!

Cheers

Regards
Clement

[Ezy10z]

What are your goals for the comp?

[young and strong]

Huge deadlift mate, pulled in front of me again

Subb'ed to the new journal.

[PhreEkGarden]

Originally Posted by dragonoids

I am sure it would be a great first time! Hoping I can get mine soon Good luck in it!

Cheers

Regards
Clement

Thanks man. You doing a pl meet?

Originally Posted by Ezy10z

What are your goals for the comp?

Ohh I think its too early for me to tell. Im confident ill pull over 500. Ill probably have a better idea of where im at in a few weeks or so.

Originally Posted by young and strong

Huge deadlift mate, pulled in front of me again

Subb'ed to the new journal.

Haha Y&S, thanks... im not beating you by much, but I plan to get that number up quickly.

[mjw8204]

Joey, I'd be interested to see how your training mentor has modified the WS template for 3 days a week.

[PhreEkGarden]

September 22nd, 2008. - Bench


Barbell Flat Bench
10xBar
8x135
5x185
2x235
2x235
1x245
1x255

Barbell Decline Bench
10x225

Rack Lockouts
3x315
2x325


Felt stronger today. Thats the goal though right?

Form was shakey on the first set of 235 and I barely got it. Second set I got my elbows tucked MUCH better and the weight went up easy. 245 went up easy, and my form on 255 was good and the weight went up with no problem.

Tucked my elbows and got the bar even lower on my torso this time on decline bench which made it a bit harder, but im getting the hang of the tucking the elbow form. I did get +1 rep though with 225.

If you look at last week I couldnt move 315, and 295 didnt budge afterwards either. Today 315 flew up on my first rep. I got 325 moving on the 3rd rep but I just couldnt lock it out.

265 is the most ive ever benched and im confident I could have done that today even with the new form im using. Scott is confident ill be benching 300+ come my first meet.

Squatting heavy for the first time with him on wednesday.

[PhreEkGarden]

Originally Posted by mjw8204

Joey, I'd be interested to see how your training mentor has modified the WS template for 3 days a week.

Good question... I asked the same thing. As ive seen with most advanced lifters he pretty much goes by feel every week. He said his rule is you have to make some sort of PR every session, heh.

Anyway, he mostly does ME days surprisingly... he just throws in DE days when he feels he needs to work on speed, or needs a little break from the heavy weights. Ill just be following exactly what he does for a while.

Right now he said its Mon = Bench+tri's, Wed = Deads+upper back, Sat = Squats+not sure yet. Although this week we swapped around squats and deads because he is testing his openers for his meet on Wed with squats and he said his arms hurt for a few days after squatting really heavy.

Hope that helps some, but basically theres no real layout to it. He said he usually does NOT train full ROM but right now he is since theres a competition coming up. I see him doing lots of board presses, floor presses, Elevated deads, deficit deads... etc etc

[t-p-c]

Nice wo.

Were those reps paused on bench? I'm not too familiar with powerlifting, but don't they require a pause on bench? I'd imagine that would significantly reduce the weight u could use.

[Leprechauns1021]

Wow dude..nice weight you're using there! Thats great that you're already feeling stronger! Hopefully you'll be BEASTLY by comp. time!