Path to 1700 at 198 Raw/Natty

[zmcdole]

I decided I should start a log here in the powerlifting section. I have a log in the contest prep section as well, but this section is more appropriate. I'll continue to log my workouts in both though.

I have only competed twice as far as powerlifting goes. I've competed twice in bodybuilding as well, but I find powerlifting to be much more entertaining overall. I competed this past October in the AAU World Championships. I finished 1st in the 198 open raw class. I had a 1537lb total with a 402 bench, 600 deadlift, and a 534 squat. My short term goals (regional meet in April) are a 420 bench, 633 deadlift, and a 560 squat. That would put me at 1613 as a total. My long term goals (next April) are a 450 bench, 700 deadlift, a 600 squat, and or a 1700 total raw in the 198's. Lofty numbers I know, but you've gotta set your sights high if you wanna achieve greatness.

Some training highlights from my last 2 weeks while traveling around for Christmas break:
SQUAT: 500 x 3 and 500 x 2 x 2
BENCH: 375 x 3 x 3
DEADLIFT: 500 x 2 (yesterdays workout) off of a 4 inch box done sumo. Very fast/easy probably could have done 4 or 5 reps.

I just recently switched from conventional to sumo on my deadlifts. I think that switching over will get the weight moving again. I stalled for a while after my meet in October by pulling conventionally.

[rich86]

Your back is ****ing insane. Good luck with the goals.

[zmcdole]

Your back is ****ing insane. Good luck with the goals.

Thanks man. Deadlifts FTW.

[breathinglife]

I will be interested to see how your training goes. I enjoy reading logs of the nearby weightclasses to get a feel for what other competitors are doing.

[zmcdole]

I will be interested to see how your training goes. I enjoy reading logs of the nearby weightclasses to get a feel for what other competitors are doing.

I like reading others logs as well and seeing what weights are being thrown around. It can be motivational. There are several guys on bb.com that move some heavy weight and compete that motivate me to keep my butt in gear to either stay ahead or catch up and reach their level.

[zmcdole]

Blasted the bench today!

BB FLAT BENCH
315 x 2
340 x 2
365 x 2
375 x 1
385 x 1
405 x 1

BB FLAT BENCH WITH CHAINS (each chain 30lbs/60lbs total in chains)
275 + chains x 6 x 3
315 x 6.5 (no chains)

CABLE FLYS REGULAR
3 sets of 10

CABLE FLYS PALMS UP
3 sets of 10

VBAR CABLE PUSHDOWNS
stack + 30 x 6
stack + 40 x 5
stack + 50 x 4

[yoyoyolilembryo]

in. goodluck bro, same weightclass here.

[zmcdole]

in. goodluck bro, same weightclass here.

Awesome!! Thanks for checking out my thread. You got anything coming up?

[BongoBanger]

swole as hell and only an inch taller than me.

youll like the sumos.

[TrettinR]

Hey! My next goal is 1700 too! But I weigh about 40lbs more than you Good luck!

[zmcdole]

swole as hell and only an inch taller than me.

youll like the sumos.

Now that I've gotten my stroke down, I am liking the sumos! You got some good numbers.

Hey! My next goal is 1700 too! But I weigh about 40lbs more than you Good luck!

Thanks for stopping by.

[zmcdole]

Did a lot of squatting this evening.

SQUAT ALL SETS ATG
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2 paused atg

LEG PRESS
7 pps x 10
10 pps x 8
11 pps x 5
6 pps x 15

SEATED LEG CURLS
2 sets of 12
1 set of 10

DB SLDL
115 x 8 x 3

10 mins MISS on the bike.

[nekkidbear]

Good numbers in this here log. Your back is crazy.

[dtaps24]

I'm definitely in for this ride. Good luck, you're a beast.

[zmcdole]

Good numbers in this here log. Your back is crazy.

I'm definitely in for this ride. Good luck, you're a beast.

Thanks for checking out my log guys.

[zmcdole]

Sloppy day of deadlifting today. Started sumo and then had to go back to conventional. I think my hammies were blown out from squats and db sldl on thurs.

WARMUPS DONE ON 4 INCH BOX
225 x 5
225 x 5
315 x 2
315 x 2
405 x 2
405 x 2

WORK SETS
525 x 2 SLOPPPPPY SUMO!!!!
425 x 3 SLOPPY SUMO!!!!
425 x 3 conventional from here on out
425 x 3
425 x 3
425 x 3

10 mins liss on the elliptical.

[zmcdole]

Todays bench workout went really well and I'm liking it so far.

BB FLAT BENCH
295 x 10
295 x 10

CLOSE GRIP BB BENCH
250 x 10
250 x 10

BB INCLINE BENCH
230 x 10
230 x 10

The program starts off in the ten rep range and then slowly adds weight and drops reps. This program has me training bench twice a week. I'll bench (lightly 240lbs) again on Saturday and I'll also do some additional tricep work (weighted dips and cable pressdowns).

I've also decided to make sure that I'm getting two days off every week. I'm running a bench, squat, and deadlift routine. If I continue 6 days a week I'm not gonna get optimal results with my 3 lifts. Those are the most important to me right now. I'll still do bodybuilder stuff for shoulders, abs, calves, and upper back/lats, and biceps, but those things will take a back seat to my 3 lifts. I plan on taking 2 days off every week to make sure that I'm getting enough rest and recovery to make the progress I need. So that means tomorrow is off, Thursday I'll squat and hit calves, Friday I will hit upper back and lats with biceps and abs, and then Saturday I'll do light bench with delts. I will most likely eliminate any shoulder pressing movements and only use lateral and front raises along with upright rows and shrugs to work my shoulders. Sundays will be off. Back at it on Monday with deadlifts. I'll keep cardio in my workouts, but only on upper body days. No cardio on deadlift or squat days only a 10 minute cool down on the bike.

[zmcdole]

SQUAT
135 x 8
225 x 5
315 x 3
415 x 2
415 x 2
415 x 2
415 x 2
415 x 2
415 x 2
415 x 2
415 x 2
415 x 2

LEG PRESS
5 pps x 20
7 pps x 15
9 pps x 8

SEATED LEG CURLS
20
20
15

DONKEY CALF RAISE
400 x 20
400 x 20
400 x 15

SEATED CALF RAISE
2 plates + 25 x 12
2 plates + 25 x 12
2 plates x 10

10 mins on the bike.

[zmcdole]

Light bench workout today with some shoulders.

BB FLAT BENCH
245 x 10
245 x 10

WEIGHTED DIPS
3 plates x 10
3 plates x 10 (each rep paused at bottom)

VBAR PUSHDOWNS ON SINGLE PULLEY CABLE
90 x 12
90 x 12
90 x 11
70 x 10

DB LATERAL RAISES SS WITH UPRIGHT ROWS
30 x 12/85 x 12
40 x 10/85 x 10
40 x 10/85 x 10

MACHINE LATERAL RAISES SS WITH MACHINE SHOULDER PRESS
3 sets

[BombDonald]

Hey hey another short 198.

Awesome lifts dude. Looking forward to seeing some big numbers.

[BongoBanger]

what routine are you running?
im curious.

[zmcdole]

what routine are you running?
im curious.

I'm doing a 12 week Ed Coan routine. here's a link http://www.joeskopec.com/coancalc.html

[zmcdole]

Hey hey another short 198.

Awesome lifts dude. Looking forward to seeing some big numbers.

thanks for stopping by!!

[SgSpartan]

weighted dips..you're one strong dude.

cheers!

[zmcdole]

weighted dips..you're one strong dude.

cheers!

thanks man. Just having fun!!

[zmcdole]

DEADLIFTS
135 x 5wu
225 x 5wu
315 x 3wu
405 x 2wu
455 x 1wu
495 x 1wu
555 x 2
455 x 3
455 x 3
455 x 3
455 x 3
455 x 5
455 x 5

Nice workout today. I went back to conventional to give my hammies a break. 555 x 2 felt very nice and fast. BW is still hovering at 198 upon waking even though I've upped the cals and loosened up the diet.

[BodyBldgPwrLftr]

Read this first page and all I can say is....

DAMN!

Another 198'er here, but I have a slightly lower total than you ("slightly" = 200 lbs or so ). Best wishes on your goals.

[zmcdole]

Read this first page and all I can say is....

DAMN!

Another 198'er here, but I have a slightly lower total than you ("slightly" = 200 lbs or so ). Best wishes on your goals.

Thanks for stopping by and checking out the log.

Todays bench workout went really well and I actually had to up the weight on work sets.

BB FLAT BENCH (supposed to do 310)
320 x 8
320 x 8
Both sets flew up and I probably could've gone 325 hear.

CGBP
275 x 8 too easy
285 x 8 easy again
Both sets flew up here too.

BB FLAT WITH SLINGSHOT
405 x 1 very fast

BB INCLINE
245 x 8
255 x 8



Did some ab work and then finished up with 10 minutes on the elliptical. I'm gonna keep upping the weight on my workouts when I feel necessary. Weight was 199.6 this morning naked and post pee pee. I expect to be closer to 198.5-199 even in the morning.

[zmcdole]

SKAWTZ!!!!!!!!!!!!

135 x 10
225 x 6
315 x 3
405 x 1
430 x 2
430 x 2
430 x 2
430 x 2
430 x 2
430 x 2
430 x 2
430 x 2
430 x 2
Dang!!!

GOOD MORNINGS
3 sets of 8-10

LYING LEG CURLS
3 sets of 10

CALFS
some stuff

10 mins LISS on the bike

Weight was 198 even this morning. I've been eating more and I can feel it in the gym. My bodyweight is pretty much the same. I like that cause that means I can eat more!!!

[BombDonald]

Damn dude those are some good workouts you had. Especially the benching.