Deadlift 500 lb. 15 years old
See video: http://evolvedathleticsfl.blogspot.c...%20Boot%20Camp
Squat 445 lbs. 15 years old
See video: http://evolvedathleticsfl.blogspot.c...b%20Squat%20PR
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09-28-2009, 01:13 PM #1
- Join Date: Jun 2009
- Location: Fort Myers, Florida, United States
- Posts: 235
- Rep Power: 195
15 yr. old Squats 445 lbs. RAW & Deadlifts 500 lbs. RAW
WOD4WAD$
Jeremy Barnett-Owner
http://www.wod4wads.com
support@wod4wads.com
239-851-3940
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09-28-2009, 01:22 PM #2
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09-28-2009, 01:31 PM #3
- Join Date: Jun 2009
- Location: Fort Myers, Florida, United States
- Posts: 235
- Rep Power: 195
He's worked his butt off for it. He just finished his first 7 week powerlifting program and gained 16 lbs. on his bench, 30 lbs. on his deadlift, 30 lbs. on his squat and 76 lbs. on his total in only 7 weeks.
We just started day 1 of his next 7 week powerlifting program which will prepare him for the 2009 RAW United Powerlifting Nationals in Dec.
His goal is:
460 squat,
315 bench,
520 deadlift
and a 1295 total by Dec. 6th, 2009.
The way he's going he should be able to do it.WOD4WAD$
Jeremy Barnett-Owner
http://www.wod4wads.com
support@wod4wads.com
239-851-3940
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09-28-2009, 01:32 PM #4
- Join Date: Oct 2008
- Location: Florida, United States
- Posts: 9,728
- Rep Power: 49066
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09-28-2009, 01:33 PM #5
those plates looked really large on the deadlift, were they standard 45s ? The bar started roughly 2-3" below his his knees, and his stance was sumo, so the bar only had to move up about 6 inches. Was that a standard/legal lift? (I don't know a lot about powerlifting, is why i ask)
MMMC/He-Man Crew
Misc Strength Crew
Bench: 295x4
Squat: 315x4
Dead: 370x4
-Raw-
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09-28-2009, 01:34 PM #6
- Join Date: Jun 2009
- Location: Fort Myers, Florida, United States
- Posts: 235
- Rep Power: 195
Send me your email and I'll send you the program we put together. crossfittb@yahoo.comWOD4WAD$
Jeremy Barnett-Owner
http://www.wod4wads.com
support@wod4wads.com
239-851-3940
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09-28-2009, 01:36 PM #7
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09-28-2009, 01:55 PM #8
- Join Date: Jan 2009
- Location: Chicago, Illinois, United States
- Age: 62
- Posts: 2,522
- Rep Power: 2780
Some People are nothing more than a skid-mark on the toilet bowl of life, never let them bring you down the drain with them
Currently ranked 6th Total @Powerliftingwatch.com Masters rankings @220 Raw
# 36 Mens 1565 RAW TOTAL
UPA NAtionals Winner 4-17-2011
Success is not final, failure is not fatal. It is the courage to continue that counts.
Life is tough. It's tougher if you're stupid
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09-28-2009, 03:19 PM #9
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09-28-2009, 03:23 PM #10
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09-28-2009, 03:24 PM #11
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09-28-2009, 03:34 PM #12
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09-28-2009, 03:51 PM #13
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09-28-2009, 03:58 PM #14
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09-28-2009, 04:04 PM #15
- Join Date: Oct 2008
- Location: Joppa, Maryland, United States
- Posts: 4,714
- Rep Power: 12774
someone pm me routine? frenchtoes1776@hotmail.com
Reps to all BJJ/grappling/MMA bros.
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09-28-2009, 04:21 PM #16
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09-28-2009, 04:24 PM #17
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09-28-2009, 04:28 PM #18
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09-28-2009, 04:32 PM #19
- Join Date: Jun 2009
- Location: Fort Myers, Florida, United States
- Posts: 235
- Rep Power: 195
His squat was below parrallel. He only practices for competition squats.
Here are some of his current accomplishments:
Darian Barnett (BIG D): APA RAW Records 198 lb. Class, Age 13-15, Squat Record 340 lbs., Bench Record 250 lbs., Deadlift Record 415 lbs., Total Score 1005 lbs.
RAW United Iron Man Belt Records: 198 lb. Class, Age 14-15, Squat Record 340 lbs., Bench Record 235 lbs., Deadlift Record 430 lbs., Total Score 990 lbs.
RAW United RAW Records: 220 lb. Class, Age 14-15, Squat Record 420 , Bench Record 280 , Deadlift Record 470 , Total Score 1150 lbs.
He turns 16 this Oct. 16th, 2009.
His goal is to hit a:
460-480 squat,
315-320 bench,
520-540 deadlift
and a 1295-1340 total by Dec. 31st, 2009.
He will be competing in the 2009 RAW United Powerlifting Nationals Dec. 6th.
His goal by then is:
16-17 Class, 198 lb. Class
460 Squat
315 Bench
520 Deadlift
1295 Total
These will all be record breaking lifts.
The way he's going he should be able to do it.WOD4WAD$
Jeremy Barnett-Owner
http://www.wod4wads.com
support@wod4wads.com
239-851-3940
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09-28-2009, 04:33 PM #20
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09-28-2009, 04:42 PM #21
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09-28-2009, 05:22 PM #22
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09-28-2009, 06:23 PM #23
- Join Date: Jun 2009
- Location: Fort Myers, Florida, United States
- Posts: 235
- Rep Power: 195
For those that are interested in Darian's 7 week powerlifting program feel free to use it below. Adjust the sets, weights for your current fitness level. I can not promise this will work for you but it has worked for Darian.
Let me know what you think,
Jeremy
Darian?s 7 Week Powerlifting Program
Week #1: 75% (3 sets x 9 reps) Squat=335 lbs., Bench=215 lbs., Deadlift=375 lbs
Week #2: 80% (3 sets x 7 reps) Squat=355 lbs., Bench=230 lbs., Deadlift=400 lbs
Week #3: 85% (5 sets x 5 reps) Squat=380 lbs., Bench=245 lbs., Deadlift=425 lbs
Week #4: 90% (5 sets x 3 reps) Squat=400 lbs., Bench=260 lbs., Deadlift=450 lbs
Week #5: 95% (4 sets x 2 reps) Squat=425 lbs., Bench=275 lbs., Deadlift=475 lbs
Week #6: 65% (3 sets x 10 reps) Squat=290 lbs., Bench=190 lbs., Deadlift=325 lbs
(Week #6 is a de-loading/recovery week. Practice Form & Tech. ONLY! (Keep weights Light)
Week #7: TEST 1RM (Test 1RM ONLY!-NO ACCESSORY LIFTING!!)
Mon=Squat 1RM
Tues= (NO TRAINING-RECOVERY/REST)
Wed=Bench 1RM
Thrs= (NO TRAINING-RECOVERY/REST)
Fri=Deadlift 1RM
Coach: Jeremy Barnett
239-851-3940
www.cf-tb.com
crossfittb@yahoo.com
Darian?s 7 Week Powerlifting Program
Week# 1: Monday 75% 3 x 9
Squat: 155 x 5, 185 x 5, 225 x 5, 255 x 3, 295 x2, 335 x 3 sets x 9 reps
BB Overhead Squat: 4 x 6
Plyo Jumps: 3 x 5
Week# 1: Tuesday
Core Work ONLY! Sit Ups 3 x 20, KTE?s 3 x 20, Planks 3 x 60 sec.
Week# 1: Wednesday 75% 3 x 9 Completed 9/28/09
Bench: 135 x 5, 155 x 5, 175 x 3, 195 x2, 215 (was able to do 230 today) x 3 sets x 9 reps (Cambered Bar + 2- 20lb KB?s on chains)
Dumbbell Push Press: 80 x 3 x 4 sets, 85 x 3 each side (each hand)
Dips: 4 x 10
Week# 1: Thursday
Core Work ONLY! Sit Ups 3 x 20, KTE?s 3 x 20, Planks 3 x 60 sec.
Week# 1: Friday 75% 3 x 9
Deadlift: 135 x 3, 185 x 3, 200 x 3, 255 x 3, 285 x 3, 300 x 3, 345 x2, 375 x 3 sets x 9 reps
Lat Pull Down: 150 x 10, 160 x 8, 170 x 6, 180 x 4
BB Rows: 95 x 10, 115 x 8, 135 x 6
Darian?s 7 Week Powerlifting Program
Week# 2: Monday 80% 3 x 7
Squat: 185 x 5, 225 x 5, 255 x 5, 295 x 3, 325 x2, 355 x 3 sets x 7 reps
DB Box Step Ups: 40 x 10 each leg, 45 x 8 each leg, 50 x 6 each leg (each hand)
Week# 2: Tuesday
Core Work ONLY! Leg Raises 3 x 20, MB or DB Trunk Rotations 3 x 20, Planks 3 x 60 sec.
Week# 2: Wednesday 80% 3 x 7
Bench: 135 x 5, 185 x 5, 205 x 3, 215 x2, 230 x 3 sets x 7 reps
DB Incline Bench Press: 75 x 5, 85 x 5, 95 x 3, 100 x 3 (each hand)
DB Lateral Raises: 3 sets x 10 reps x 25
Week# 2: Thursday
Core Work ONLY! Leg Raises 3 x 20, MB or DB Trunk Rotations 3 x 20, Planks 3 x 60 sec.
Week# 2: Friday 80% 3 x 7
Deadlift: 135 x 3, 185 x 3, 225 x 3, 255 x 3, 285 x 3, 330 x 3, 375 x2, 400 x 3 sets x 7 reps
Pull Ups 4 x 10
Barbell Cleans: 135 x 5, 185 x 5, 200 x 5, 225 x 3
Darian?s 7 Week Powerlifting Program
Week# 3: Monday 85% 5 x 5
Squat: 185 x 5, 225 x 5, 255 x 3, 295 x 3, 325 x 3, 350 x2, 380 x 5 sets x 5 reps
DB Overhead Lunges: 35 x 10 each leg, 40 x 8 each leg, 45 x 6 each leg (each hand)
Week# 3: Tuesday
Core Work ONLY! Sit Ups 3 x 30, KTE?s 3 x 30, Planks 4 x 60 sec.
Week# 3: Wednesday 85% 5 x 5
Bench: 155 x 5, 185 x 5, 200 x 3, 235 x2, 245 x 5 sets x 5 reps
Barbell Push Press: 175 x 3, 195 x 3, 215 x 3, 230 x 3 sets x 3 reps
Dips: 4 x 10 (Weighted 10-20 lbs.)
Week# 3: Thursday
Core Work ONLY! Sit Ups 3 x 30, KTE?s 3 x 30, Planks 4 x 60 sec.
Week# 3: Friday 85% 5 x 5
Deadlift: 185 x 3, 225 x 3, 240 x 3, 275 x 3, 315 x 3, 350 x 3, 390 x2, 425 x 5 sets x 5 reps
Lat Pull Down: 145 x 10, 155 x 8, 165 x 6, 175 x 4
DB Rows: 85 x 10, 95 x 8, 100 x 6
Darian?s 7 Week Powerlifting Program
Week# 4: Monday 90% 5 x 3
Squat: 185 x 5, 225 x 5, 250 x 5, 295 x 3, 315 x 3, 345 x 2, 375 x2, 400 x 5 sets x 3 reps
DB Box Step Ups: 45 x 10 each leg, 50 x 8 each leg, 55 x 6 each leg (each hand)
Plyo Jumps 3 x 5
Week# 4: Tuesday
Core Work ONLY! Leg Raises 3 x 30, MB or DB Trunk Rotations 3 x 30, Planks 3 x 90 sec.
Week# 4: Wednesday 90% 5 x 3
Bench: 185 x 5, 200 x 5, 230 x 3, 250 x2, 260 x 5 sets x 3 reps
DB Strict Press 5 x 5 each arm (35, 35, 45, 55, 65)
DB Lateral Raises: 4 sets x 10 reps x 25 lbs.
Week# 4: Thursday
Core Work ONLY! Leg Raises 3 x 30, MB or DB Trunk Rotations 3 x 30, Planks 3 x 90 sec.
Week# 4: Friday 90% 5 x 3
Deadlift: 155 x 3, 200 x 3, 245 x 3, 290 x 3, 315 x 2, 350 x 2, 390 x 1, 420 x1, 450 x 5 sets x 3 reps
Pull Ups 4 x 10
Barbell Cleans: 155 x 5, 190 x 5, 215 x 3, 230 x 3
Darian?s 7 Week Powerlifting Program
Week# 5: Monday 95% 4 x 2
Squat: 185 x 5, 235 x 5, 275 x 3, 300 x 3, 335 x 2, 360 x 2, 395 x2, 425 x 4 sets x 2 reps
Front Squat: 185 x 3, 200 x 3, 215 x 3
DB Overhead Lunges: 2 sets x 50 lbs. each hand x 6 each leg
Week# 5: Tuesday
Core Work ONLY! Sit Ups 4 x 30, KTE?s 4 x 30, Planks 4 x 90 sec.
Week# 5: Wednesday 95% 4 x 2
Bench: 155 x 5, 185 x 5, 225 x 3, 245 x 3, 265 x2, 275 x 4 sets x 2 reps
Barbell Push Press: 175 x 3, 195 x 3, 225 x 3, 250 x 3 sets x 1 reps
Dips: 4 x 10 (Weighted 10-20 lbs.)
Week# 5: Thursday
Core Work ONLY! Sit Ups 4 x 30, KTE?s 4 x 30, Planks 4 x 90 sec.
Week# 5: Friday 95% 4 x 2
Deadlift: 155 x 3, 200 x 3, 245 x 3, 295 x 2, 330 x 2, 375 x 2, 400 x 1, 435 x 1, 475 x 4 sets x 2 reps
Lat Pull Down: 160 x 10, 170 x 8, 180 x 6, 190 x 4
DB Rows: 4 sets x 100 x 6
Darian?s 7 Week Powerlifting Program
Week# 6 : Monday 65% 3 x 10
Week #6 is a de-loading/recovery week. Practice Form & Tech. ONLY! (Keep weights Light)
Squat: 185 x 5, 225 x 5, 255 x 5, 290 x 3 sets x 10 reps
DB Overhead Lunges: 30lbs. each hand x 3 sets x 10 each leg,
Week# 6: Tuesday
Core Work ONLY! Sit Ups 3 x 30, KTE?s 3 x 30, Planks 4 x 60 sec.
Week# 6: Wednesday 65% 3 x 10
Bench: 135 x 10, 155 x 10, 195 x 3 sets x 10 reps
DB Shoulder Press: 40 x 10, 50 x 8, 60 x 6 (each hand)
Dips: 4 x 10
Week# 6: Thursday
Core Work ONLY! Sit Ups 3 x 30, KTE?s 3 x 30, Planks 4 x 60 sec.
Week# 6: Friday 65% 3 x 10
Deadlift: 185 x 5, 200 x 5, 245 x 5, 295 x 3, 325 x 3 sets x 10 reps
Lat Pull Down: 160 x 3 x 10
DB Rows: 80 x 3 x 10
Darian?s 7 Week Powerlifting Program
Week #7: TEST 1RM (Test 1RM ONLY!-NO ACCESSORY LIFTING!!)
Mon=Squat 1RM GOAL=460 lbs.
185 x 5, 235 x 5, 265 x 3, 295 x 2, 320 x 1, 350 x 1, 375 x 1, 400 x 1, 425 x 1, 1st attempt 440, 2nd attempt 460
NEW 1RM: (Phase 1=445, 9-27-09) (Phase 2= )
Tues= (NO TRAINING-RECOVERY/REST)
Wed=Bench 1RM GOAL=300 lbs.
135 x 5, 185 x 5, 200 x 3, 225 x 1, 250 x 1, 265 x 1, 280 x 1, 1st attempt 285, 2nd attempt 290
NEW 1RM= 287 comp. bar, 9-23-09 , (296 cambered bar) (Phase 2 = )
Thrs= (NO TRAINING-RECOVERY/REST)
Fri=Deadlift 1RM GOAL=520 lbs.
185 x 5, 235 x5, 285 x 3, 325 x 2, 375 x 1, 405 x 1, 435 x 1, 475 x 1, 1st attempt 500, 2nd attempt 520
NEW 1RM: (Phase 1=500, 9-25-09) (Phase 2 = )WOD4WAD$
Jeremy Barnett-Owner
http://www.wod4wads.com
support@wod4wads.com
239-851-3940
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09-28-2009, 06:52 PM #24
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09-28-2009, 07:07 PM #25
- Join Date: Jun 2009
- Location: Fort Myers, Florida, United States
- Posts: 235
- Rep Power: 195
Yep, born, raised and trained here in Ft. Myers. Do you still live in Punta Gorda? If so, you should come to my gym Evolved Athletics in Ft. Myers to train with us sometime. It's on me.
Check it out: www.cf-tb.comWOD4WAD$
Jeremy Barnett-Owner
http://www.wod4wads.com
support@wod4wads.com
239-851-3940
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09-28-2009, 07:59 PM #26
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09-28-2009, 08:09 PM #27
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09-28-2009, 08:14 PM #28
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09-28-2009, 08:29 PM #29
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09-28-2009, 08:43 PM #30
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