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.
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Thread: Path to 1700 at 198 Raw/Natty
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01-04-2011, 12:35 PM #1
Path to 1700 at 198 Raw/Natty
1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-04-2011, 12:39 PM #2
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01-04-2011, 12:43 PM #3
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01-04-2011, 12:50 PM #4
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.
637/390tng/615 - belt/wraps, best gym lifts.
600/370/600 - best competition lifts.
575/330/560 - best competition lifts at 181 raw.
"I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." - 1 Cor 9:27
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01-04-2011, 03:40 PM #5
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.
1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-04-2011, 07:54 PM #6
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 41708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-05-2011, 01:17 PM #7
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01-05-2011, 06:15 PM #8
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01-05-2011, 06:19 PM #9
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01-05-2011, 07:07 PM #10
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01-05-2011, 10:11 PM #11
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01-06-2011, 07:30 PM #12
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.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-06-2011, 07:51 PM #13
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01-06-2011, 08:29 PM #14
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01-06-2011, 08:50 PM #15
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01-10-2011, 07:55 PM #16
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.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-11-2011, 07:56 PM #17
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.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-13-2011, 09:10 PM #18
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.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-14-2011, 08:20 PM #19
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 sets1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-14-2011, 08:25 PM #20
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01-14-2011, 08:28 PM #21
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01-14-2011, 08:44 PM #22
I'm doing a 12 week Ed Coan routine. here's a link http://www.joeskopec.com/coancalc.html
1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-14-2011, 08:45 PM #23
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01-14-2011, 09:39 PM #24
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01-14-2011, 10:38 PM #25
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01-17-2011, 08:14 PM #26
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.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-18-2011, 08:24 PM #27
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Posts: 911
- Rep Power: 4371
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.I'm striving to do the best I can with what I have.
Find & follow me on Instagram @fortyfiedfitness
FORTYfied Fitness & Strength channel on YouTube channel here:
https://www.youtube.com/channel/UCbtBxvY6i-lcfVU9heTKMrA
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01-18-2011, 09:02 PM #28
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.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-20-2011, 09:33 PM #29
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!!!1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-21-2011, 05:08 AM #30
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