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  1. #1
    Registered User whatnow5's Avatar
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    Whatnows powerlifting journey to a raw elite total with Scivation

    I'm back!
    I competed 2 weeks ago and went 395/275/515/1185. The meet was a few weeks under a year after my first meet and my total increased 100lbs. The funny thing is I cut weight (2-3 lbs) to make 198 and it turned out I would have been better off going 220. The 198s were DEEP, there were 6 or 7 lifters in it. There was one 220 and I would have beat him by coefficient. I was also one of the only raw lifters and there was no raw class. Here is the vid:


    I was initially planning on doing a meet 6 weeks after the last meet but have decided against it. I will probably be doing a dl only meet in june and a full meet in july. The reason is since I started competing I have been getting ready for the next meet. I want some extra time between meets.
    Also I ordered a squat suit and bench shirt. Why? Because I was around equipped lifters at the meet and am a little curious if equipped lifting is for me. I will probably be testing the suit out tomorrow Dont get me wrong my main goal right now is still raw lifting but I do plan on doing some equipped lifting as well. I also feel the equipment will enhance my raw lifting because of handling larger loads and also training the top of the lifts which is actually a week point on my lifts especially bench and deads.
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  2. #2
    Evil Twin #2 jaim91's Avatar
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    FIRST IN!!!! YES! YES! YES! You are such my hero!

    xoxo
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  3. #3
    Team CESA thom2355's Avatar
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    Very good progress in a year. Training equipped is not a bad idea at all. You may even like it better than raw. Might as well train equipped....you can always lift raw, but without equipment, you can't compete with the equipped boys. Looking forward to the direction this is going.
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  4. #4
    FATHLETIC NC_Tarheel's Avatar
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    OK...this thread answered my question.

    oh...and IN!!!!!
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  5. #5
    Registered User Carlito99's Avatar
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    In for this! Welcome back
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  6. #6
    Registered User RUBICON19's Avatar
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    Great stuff as always. Nice job on beating your #'s especially at a lighter weight!

    You get a big 'YEAH BUDDY"
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  7. #7
    Thank you based god bballbrett5's Avatar
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    really enjoyed the video. I see you whatnow. I see you
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  8. #8
    Registered User whatnow5's Avatar
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    Mon

    squat
    bar
    100x6
    140x5
    190x5
    240x4
    280x4

    315x6,6,6,6

    mid box (13") crazy plate squat
    140+50lbs hanging from doubled minisx6, 8, 8

    bss
    3 sets

    reverse hypers rpe 9
    3 sets vs bands

    roman chair sit ups
    3 sets

    Was going to put the metal v-type on by started putting it on and decided to do it next week. It is a bit tighter than I had thought, and the way I have my training set up I dont think that it belongs in training this week. Got it all done in right around an hour which is perfect. The crazy plate squat was unbelievable. I was going to go heavier but it already had me all over the place. It took everything to stay stable.

    tuesday

    sprints

    low intensity

    today

    bench
    barx8
    95x6
    135x5
    185x4

    225x6, 6, 6, 6

    medium grip 3 board RPE 9
    185x8, 8, 8

    savicus press
    100x8, 10, 10

    dips
    20lbs of long chainx5, 8, 8

    ab wheel

    30 mins evening cardio

    4 sets of 225 for 6 and it was easy! I was aiming for around 75-80% but think that I was a little short. My GPP right now is at an all time high! That is the whole idea of this point in training.

    Originally Posted by jaim91 View Post
    FIRST IN!!!! YES! YES! YES! You are such my hero!

    xoxo
    Thank you! I didnt know I could be my hero's hero...so I guess you are your hero's hero?

    Originally Posted by thom2355 View Post
    Very good progress in a year. Training equipped is not a bad idea at all. You may even like it better than raw. Might as well train equipped....you can always lift raw, but without equipment, you can't compete with the equipped boys. Looking forward to the direction this is going.
    I dont think that equipped is going to take priority over raw anytime soon because I think that before focusing on equipped lifting you really need to build a HUGE raw base.

    The progress that I have made in the past year is great, but my goal is to make that look bad. I'm going to blow that out of the water...heck off the planet

    Originally Posted by NC_Tarheel View Post
    OK...this thread answered my question.

    oh...and IN!!!!!
    Originally Posted by Carlito99 View Post
    In for this! Welcome back
    You two have been in from the start! Thanks for all the support!

    Originally Posted by RUBICON19 View Post
    Great stuff as always. Nice job on beating your #'s especially at a lighter weight!

    You get a big 'YEAH BUDDY"
    Thanks. I actually think I look bigger at ~5lb lighter. It was much easier to make weight also which is awesome.

    Originally Posted by bballbrett5 View Post
    really enjoyed the video. I see you whatnow. I see you
    Rate it 5 stars then LOL
    Last edited by whatnow5; 03-03-2010 at 10:01 PM.
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  9. #9
    Evil Twin #2 jaim91's Avatar
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    I guess we are in some sort of love triangle of heros... but I ain't complaining.

    Do you do board presses? What do you think of them? Do they have a place?
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  10. #10
    FATHLETIC NC_Tarheel's Avatar
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    I've seen some vids of some lift w/ the weight dangling (i believe it was kettlebells) and wondered what it was like. What % of max do you recommend starting with??
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  11. #11
    Registered User Carlito99's Avatar
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    You're still doing the wave loading type thing right, like not going all out each time? How are you liking it compared to what you were doing before?
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  12. #12
    Thank you based god bballbrett5's Avatar
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    i got you on the rating son...no one has ever rated my thread
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  13. #13
    Registered User whatnow5's Avatar
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    thurs
    sled dragging

    10 trips alternating front and back dragging
    5 trips pushing the sled

    20 mins low intensity

    Friday
    deads

    deads off 5 mats (~4 inches)
    135x6
    225x4
    275x2
    315x1
    365x1

    365+30lbs chainx5, 6, 4
    365x6

    db rows
    115x4
    165x4

    bb rows
    1 set

    pullups
    3 sets of bwx10

    bb shrugs
    315x10, 10, 10

    strict gms
    1 set dl stance 1 set squat stance

    band abs
    3 sets

    I dont know what happened I should have been able to get all 4 sets with 365+chain, but I aint stressin over it. It seemed like after the second set I was done, I also just couldnt get a feel for any of the assistance work. Dling of the mats is crazy, the mats compress a little so the plates sink into them.

    today
    floor press
    barx10
    95x8
    135x5
    185x3

    225x5
    235x5, 5

    db rear laterals
    3 sets of 10

    band pull aparts
    3 sets of 10-15

    bb calf raises
    3 sets of 8

    behind the back wrist curls
    3 sets of 8

    The volume is going to start to decline now and rest between sets is going to increase. Also core work is going to decline as well.

    Originally Posted by jaim91 View Post
    I guess we are in some sort of love triangle of heros... but I ain't complaining.

    Do you do board presses? What do you think of them? Do they have a place?
    Me neither! I like it

    They most def have a place. I dont do them often, but I think I am going to do them more consistently because you can tell by the meet vid that my lockout isnt very great

    Originally Posted by NC_Tarheel View Post
    I've seen some vids of some lift w/ the weight dangling (i believe it was kettlebells) and wondered what it was like. What % of max do you recommend starting with??
    Yeah most people use kettlebells, but for those of us who dont have kettlebells(yet) have to use plates. It is nuts, the first time you try it I recommend you just use an empty bar and hang very light weight from it. You can use any combination of bar weight and hanging weight.

    Originally Posted by Carlito99 View Post
    You're still doing the wave loading type thing right, like not going all out each time? How are you liking it compared to what you were doing before?
    It is wave loading to some degree, but not really lol. I like it much better for many reasons. One reason is you dont really have to handle weights in training that you will be lifting at a meet. 2 weeks out from worlds I pulled 510 and at the meet I pulled 507, and missed 525 at the knees. This time with the new set up, I did not pull anything over 495 leading up to the meet and at the meet I pulled 515 and 530 with 530 being called for hitching. Another reason is that I feel better overall. Also you can focus on different qualities at different points in training at different times instead of focusing an all qualities at once.

    Originally Posted by bballbrett5 View Post
    i got you on the rating son...no one has ever rated my thread
    Thanks! Thats about to change
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  14. #14
    Evil Twin #2 jaim91's Avatar
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    I gave you 5 stars because I <3 u...

    Oh! And get this:

    My gym doesn't have a sled or a prowler, so what I did was put a 45lb plate on a stretching mat, fold the mat over itself (so it was in 1/2), then pushed it around.

    Creative eh? I thought you'd like that...
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  15. #15
    Registered User whatnow5's Avatar
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    Today

    cambered bar squat(counting bar as 45 even though its at least 60lbs)
    barx8
    100x6
    140x5
    190x4

    230x8

    250x8
    230x8(close stance)

    ssb lunges
    barxyard and back
    2 sets of 95xyard and back

    one leg leg ext
    3 sets

    band leg curls
    3 sets

    back ext
    3 sets with increasing band tension

    roman chair sit ups
    3 sets

    knee outs
    2 sets

    front and side bridges

    diet
    cha 1800 with oats with meal 1 and pwo

    supps
    Xtend
    Vaso
    essential FA
    sesamin
    knockout
    solution 5
    Scivation Whey
    Primaforce beta alanine
    multi

    So its been forever since I posted which is probably expected. Last week was a deload and I also got a ssb and a cambered bar. Last monday was my first day using the ssb and today was my first day squatting with the cambered bar and I love it. I think I might like the ssb just a little bit more but they both train 2 of my weaknesses. I did not realize how much I actually did untill I just typed it all out. I am trying to get my gpp up for this phase. It is not very good right now.


    Originally Posted by jaim91 View Post
    I gave you 5 stars because I <3 u...

    Oh! And get this:

    My gym doesn't have a sled or a prowler, so what I did was put a 45lb plate on a stretching mat, fold the mat over itself (so it was in 1/2), then pushed it around.

    Creative eh? I thought you'd like that...
    Now that is awesome! That is making good use of that stretching mat! LOL

    I love it!
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  16. #16
    Evil Twin #2 jaim91's Avatar
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    Cambered bars and trap bars are the most underrated and underapprecaited pieces of equipment.

    Only fools like us get it

    P.S. Put the link to THIS journal in your sig instead of yer old one
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  17. #17
    Thank you based god bballbrett5's Avatar
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    whoa i have NEVER seen a squat quite like that. you on some other shiit cuzz
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  18. #18
    Registered User FrmrHoss's Avatar
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    What is the benefit to that? I would think with a much wider grip it would cause your back muscles to be more relaxed and create some awkward-ness where the bar sits....
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    today

    Bench

    Dyanamic warm up

    bench with foam roller under me
    barx8
    95x6
    135x5
    185x4

    205x8
    225x8, 8

    savicus press
    115x8
    95x10, 10

    close grip floor press rpe 9
    225x6
    205x8, 8

    dips
    bwx8
    20lbs chainx8, 8

    roman chair abs
    bwx10
    bw+25x10, 8

    some other stuff

    30 mins evening cardio

    [b]diet[/d]
    cha 1800 plus carbs with meal 1 and postwo

    supps
    Xtend-lots (10 scoops during the day and 6 during)
    vaso- 2 scoops pre
    solution 5
    scivation whey
    knockout
    sesamin
    essential fa
    beta alanine- 2 grams in the morning and 2 grams 6-8 hrs after vaso
    multi

    Originally Posted by jaim91 View Post
    Cambered bars and trap bars are the most underrated and underapprecaited pieces of equipment.

    Only fools like us get it

    P.S. Put the link to THIS journal in your sig instead of yer old one
    I would agree with the cambered bar but I dont know about the trap bar. I might have to say that it is a little overrated. I would put the bars in this order:
    Straight bar(power bar, dl bar, squat bar)
    safety squat bar/cambered squat bar(depending on your weakness)
    fat bar
    swiss bar
    trap bar
    ez curl bar

    But they all have their purpose and thats all that matters

    PS will do, I didnt even realise it lol

    Originally Posted by bballbrett5 View Post
    whoa i have NEVER seen a squat quite like that. you on some other shiit cuzz
    Originally Posted by FrmrHoss View Post
    What is the benefit to that? I would think with a much wider grip it would cause your back muscles to be more relaxed and create some awkward-ness where the bar sits....
    LOL

    It makes you stay tight because it sways like crazy if you dont! Here is a much more in depth answer:

    http://asp.elitefts.com/qa/default.a...=33921&tid=102
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    esplain the purpose of the benching with the foam roller underneath?
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    Whats up broseph, I see you're still doing the powerbuilding split from D. I am surprised as to how your training has evolved from where it once was which was a core lift + 3 assistance exercises. I was thinking about including cambered squats in my routine as well, but I'll save it for some other time as well as the SSB bar. Sick training by the way. Need more vids man!!
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    Friday
    deads

    deads off 5 mats (~4 inches)
    135x6
    225x4
    275x2
    315x2

    365x8, 8
    315+50lbs chainx8

    pullups
    3 sets of bwx10

    t-bars
    up to 3 plates x12

    bb shrugs
    315x10, 10, 10

    strict gms with ssb
    a bunch of sets with low weight

    abs

    diet
    cha 1800 plus carbs with meal 1 and postwo

    supps
    Xtend-lots (10 scoops during the day and 6 during)
    vaso- 2 scoops pre
    solution 5
    scivation whey
    knockout
    sesamin
    essential fa
    beta alanine- 2 grams in the morning and 2 grams 6-8 hrs after vaso
    multi


    Sat
    floor press
    barx10
    95x8
    135x5
    185x3

    225x6
    245x6, 6

    rear delts with straps
    3 sets of 10

    band pull aparts
    3 sets of 10-15

    db leaning laterals
    27x20

    bb calf raises on foam
    3 sets of 8

    behind the back wrist curls
    3 sets of 8

    db wrist curls


    diet
    cha 1800 plus carbs with meal 1 and postwo

    supps
    Xtend-lots (10 scoops during the day and 6 during)
    QUAKE- 4 scoops pre
    solution 5
    scivation whey
    sesamin
    essential fa
    beta alanine- 2 grams in the morning and 2 grams 6-8 hrs after vaso
    multi

    Quake is sick! My focus was unreal! I had to stop myself from working up to a max floor press!


    Originally Posted by jaim91 View Post
    esplain the purpose of the benching with the foam roller underneath?
    Basically works on your arch. Adding it in has helped a lot with increasing my ability to arch.

    Originally Posted by willsong View Post
    Whats up broseph, I see you're still doing the powerbuilding split from D. I am surprised as to how your training has evolved from where it once was which was a core lift + 3 assistance exercises. I was thinking about including cambered squats in my routine as well, but I'll save it for some other time as well as the SSB bar. Sick training by the way. Need more vids man!!
    Its been a while! I am still doing the split but I kind of tweaked it a little bit. My training has evolved a ton, I am constantly trying new stuff to try to improve it. Which is what I am doing right now by using the cambered and ssb for my main squatting. I feel that my squat technique is not so great right now so using these bars will help it.
    I actually have a bunch of vids of yesterdays training but am I have to edit them...
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    Evil Twin #2 jaim91's Avatar
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    Interesting about working on your arch... that's such a powerlifting thing, eh?

    I might go to an Animal Barbell Club thing on Apr 25... see if i can make it. Most of those guys are either into oly or PL...

    Are you dieting for something now? (i notice you're on 1800 cals..)
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  24. #24
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    Monday

    foam roller/tennis ball

    dynamic warm up

    ssb squats(counting bar as 75)
    barx8
    130x6
    170x5
    220x3

    250x6
    280x6, 6
    250x6

    cambered bar lunges
    3 sets of 95xyard

    band leg curls
    3 sets

    knee outs
    a bunch of 10 sec holds

    back ext
    3 sets with increasing band tension

    abs with 25lb homemade medicine ball
    3 sets



    diet
    cha 1800 with oats with meal 1 and pwo

    supps
    Xtend
    Vaso
    essential FA
    sesamin
    knockout
    solution 5
    Scivation Whey
    Primaforce beta alanine
    multi

    Training from monday. The ssb will humble you if you do not respect it.

    I will post todays training tomorrow lol

    Originally Posted by jaim91 View Post
    Interesting about working on your arch... that's such a powerlifting thing, eh?

    I might go to an Animal Barbell Club thing on Apr 25... see if i can make it. Most of those guys are either into oly or PL...

    Are you dieting for something now? (i notice you're on 1800 cals..)
    It is a pling thing as is everything with me

    Where is this Animal Barbell club thing?

    No I am maintaining my weight and those cals have been working so...
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    Cool setup bro, I remember I tried a cambered bar squat one time and got buried on the second rep with like 2 plates and a quarter lol... Have you ever tried the buffalo bar?
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  26. #26
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    damn good safety bar squats. i remember trying them once with slightly less weight than normal squatting and nearly died. as the vid says..."That was really good!"
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    Yesterday

    Bench

    Dyanamic warm up

    bench with foam roller under me
    barx8
    95x6
    135x5
    185x4

    245x6, 6, 5, 5

    home made fatbar close grip floor press
    225+20lbs chainx5,5
    245+20lbs chainx3

    savicus press with homemade fat bar
    115x8
    95x10, 10

    dips
    bwx8, 8, 15

    ab wheel
    2 sets of 10

    abs on floor with 25lb med ball
    2 sets of 10-12

    30 mins evening cardio

    [b]diet[/d]
    cha 1800 plus carbs with meal 1 and postwo

    supps
    Xtend-lots (10 scoops during the day and 6 during)
    vaso- 2 scoops pre
    solution 5
    scivation whey
    knockout
    sesamin
    essential fa
    beta alanine- 2 grams in the morning and 2 grams 6-8 hrs after vaso
    multi

    The homemade fat bar is pretty good but the hard foam I used compresses a bit with 225 on the bar. I think I am going to call it the fat and squishy bar instead of the fat bar lol

    Originally Posted by willsong View Post
    Cool setup bro, I remember I tried a cambered bar squat one time and got buried on the second rep with like 2 plates and a quarter lol... Have you ever tried the buffalo bar?
    LOL You have to stay extremly tight with the cambered bar and the ssb or you will be thrown all over the place. Never tried the buffalo bar but my goal is to get my squat so high that it turns my bar into a buffalo bar

    Originally Posted by bballbrett5 View Post
    damn good safety bar squats. i remember trying them once with slightly less weight than normal squatting and nearly died. as the vid says..."That was really good!"
    The bar is quite the experience. The vid actually surprised me because I did not feel my technique was a good as it seemed on the vid. It is really tough to stay that tight!
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    The ABC is in Toronto... well, just outside.

    You gonna make a trip?

    Cuuuuuuuuuuuuuuuz you should!
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    I really hate making huge training posts so to make it up here is a vid of sat and mon:




    Originally Posted by jaim91 View Post
    The ABC is in Toronto... well, just outside.

    You gonna make a trip?

    Cuuuuuuuuuuuuuuuz you should!

    Um...I'm sorry...just a little to far. How about the Mr. O instead?
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    Originally Posted by whatnow5 View Post
    I really hate making huge training posts so to make it up here is a vid of sat and mon:







    Um...I'm sorry...just a little to far. How about the Mr. O instead?
    1) you're hot

    2) are you ACTUALLY going, or are you just teasing me? fyi, my mom will be there too. so you can meet your future M.I.L.
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