Raw Powerlifting - Size and Strength Progression

[.aeterna]

Squats were pretty hard looking man. I never think about elbow position just do everything else right and they will be fine

Yeah, I agree. I think I'll just stick with how I normally do squats. I'm always looking to improve technique, but only if there is a reason for doing so. The "elbows being directly under the bar" doesn't seem too common among powerlifters.

Side note:

I spent a good chunk of my Sunday watching the IPF Classic 2012, particularly the men's 74kg class. I was surprised to see that not all the competitors were manlets. There were quite a few (IIRC, one from Spain, China Taipei, and Japan) who were taller and relatively skinny. Regardless, they are strong as hell.

Overall, the judging was very strict and consistent. The competitors were burying squats that nobody can deny, from whatever angle you looked at.

I think it's awesome for raw powerlifting that the IPF will now hold these competitions annually. The layout and format was very clean and organized. The commentating was a bit dull, but not a big deal. It's a heck of a long shot, but I'd be lying if I said I don't dream of stepping on that platform and representing the USA. I think it's pretty ****ing awesome to be able to compete against other countries.

[.aeterna]

Week 2 - Weds - Madcows 5x5

Deadlifts
200x5
235x5
280x5
315x5

Top Set


Military Press
75x5
95x5
105x5
120x5

Squats
135x5
175x5
205x5
205x5

Situps
x3

Bodyweight: 153.0lbs

The deadlifts went a lot smoother this week. It felt real easy and fluid. I think the Madcows 5x5 strength progression is just starting to kick into gear .

I'm wondering why my bulk has stalled so hard. I ate over 3000 calories the past two days (each) and failed to put on any weight. Dafuq is this...I don't think I can even afford to raise the calories further than that. I just paid the tuition for my first graduate class, so my bank account is hurting.

[Torrtrefireto]

Nice pulls man. Why no singlet?

[.aeterna]

Nice pulls man. Why no singlet?

Thanks, bro. Haha, I was contemplating wearing the singlet because it is so fooking hot today. I'll bring it out on Saturday.

[samsont]

hows your military press progressing?

nice pulls btw.

[.aeterna]

hows your military press progressing?

nice pulls btw.

Thanks!

The military presses are going very well. It's one of those exercises that I never seem to lose any strength with. I'd be surprised to see it stall out anytime soon (on the 5x5 routine).

[xRequiem]

In, i'm running madcow aswell. Will be nice to use your progress for motivation.

Starting my first real week today.

[.aeterna]

In, i'm running madcow aswell. Will be nice to use your progress for motivation.

Starting my first real week today.

Thanks, bro!

About to post in your log as well.

[.aeterna]

@Torr,

I'm thinking of doing the USAPL meet in NJ on August the 11th. I was taking a look at the raw/unequipped setup and didn't notice deadlift slippers being allowed. I also don't have any special long socks. Thoughts?

On a more general note, I'm looking to do this meet at the 165lb class. 181's is a long-shot, given the meet is only 7 weeks away.

[.aeterna]

Week 2 - Friday - Madcows 5x5

Squats
135x5
175x5
205x5
240x5
280x3
240x8

Top Set


Bench
95x5
115x5
145x5
165x5
195x3
145x8

Top Set


Rows
75x5
95x5
115x5
135x5
160x3
115x8

Hammerstrength Dips
x3

BB Curls
x3

Tricep Extensions
x3

Bodyweight: 156.0lbs

Great workout today. Glad to see my weight moving in the right direction, although I'm betting a bit of it is from water retention. I ate a few random brownies late last night at the office.

Hellish work week coming up. I'm going to have to do the 'Monday' workout of Week 3 a day early. I'm hoping I can get in the 'Wednesday' workout in at all.

[.aeterna]

Week 3 - Mon - Madcows 5x5

Squats
140x5
175x5
210x5
245x5
280x5

Top Set


Bench
95x5
115x5
145x5
180x5 (Mis-loaded an extra 10 pounds...I'm awesome)
195x5

Top Set


Rows
75x5
100x5
120x5
140x5
160x5

Weighted Situps
x1

Bodyweight: 155.0lbs

I had a bad workout, for a few reasons:

1. Not fully recovered from the last session. I had to do this workout a day early and I was punished for it.
2. The 5th rep on my squat set was an absolute grinder. It shouldn't have been, but it was.
3. On my 4th ramp-up set for bench, I mis-loaded an extra 10 pounds. I'm glad to have hit the required reps though.
4. I tweaked my upper back on the first set of weighted situps. I called the workout right then and there.

Time to rest, recover, work, and come back on Thursday for the second session of the week.

[Torrtrefireto]

@Torr,

I'm thinking of doing the USAPL meet in NJ on August the 11th. I was taking a look at the raw/unequipped setup and didn't notice deadlift slippers being allowed. I also don't have any special long socks. Thoughts?

On a more general note, I'm looking to do this meet at the 165lb class. 181's is a long-shot, given the meet is only 7 weeks away.

You do need long socks. Soccer or football socks work. Slippers should be allowed I can't imagine otherwise. E mail if you want to make sure but I have faith you'd be fine. They probably just didn't feel the need to write it down

[.aeterna]

You do need long socks. Soccer or football socks work. Slippers should be allowed I can't imagine otherwise. E mail if you want to make sure but I have faith you'd be fine. They probably just didn't feel the need to write it down

Thanks. I'll buy some deadlift socks. I have a feeling that the bar will get "stuck" moving up if I wear soccer socks.

[SophieM]

Way to grind out that squat.

[.aeterna]

Way to grind out that squat.

Thanks. One thing I really dislike is failing squat attempts.

[.aeterna]

Week 3 - Weds - Madcows 5x5

Deadlifts
205x5
245x5
285x5
325x5



Military Press
75x5
95x5
105x5
125x5

Squats
140x5
175x5
210x5
210x5

Bodyweight: 156.5lbs

I finally got a chance to get in the gym. The past three days of work had been nuts. 12-16 hour days on my feet. I was so busy that I barely had time to eat. I had to go to McDonald'/Wendy's each night after work (around 10PM) just to get quick calories in. I'd reckon that I'm walking on a few pounds of bloat right now.

Anyways, the workout went very smoothly. Deadlifts felt good and strong. I'm feeling confident about the 335x5 set next week. Military Press has never really been a weakness of mine. Regarding squats, I'm going to cut out trying to have the "elbows directly under the bar." Not only is it make my squat more inefficient, but it's causing my upper back to hurt after sets.

[xRequiem]

What is your 5rm on dl?

[.aeterna]

What is your 5rm on dl?

I believe my best 5RM is around 350. I only have 340x5 recorded, however.

[xRequiem]

I believe my best 5RM is around 350. I only have 340x5 recorded, however.

Getting there IMO how Madcow is set up it's harder to hit prs on Wednesday, when I run it again I'll probably move them to Friday or Monday after squats and have a true recovery session.

My deads have been on fire, I feel like hitting them again tomorrow even though I did em on Thursday lol.

[.aeterna]

Getting there IMO how Madcow is set up it's harder to hit prs on Wednesday, when I run it again I'll probably move them to Friday or Monday after squats and have a true recovery session.

My deads have been on fire, I feel like hitting them again tomorrow even though I did em on Thursday lol.

For me, I need a week to recover from deadlifts. I don't think I would be able to do a recovery session the same week. It hits my posterior chain like a truck. Heavy squatting 2x a week on Madcows is more than enough for me.

The upcoming weeks are going to be PR weeks for me. Which means tough (but fun) times ahead.

[.aeterna]

Week 3 - Fri - Madcows 5x5

Squats
140x5
175x5
205x5
245x5
290x3
205x8



Bench
95x5
120x5
145x5
170x5
200x3
145x8



Rows
80x5
100x5
120x5
140x5
165x3
120x8

BB Curls
x3

Tri Ext.
x3

Bodyweight: 155.5lbs

Great workout overall. I went back to my regular style of squatting with elbows flared all the way back. It just feels more natural this way and I'm better able to "sit" back into the squat. I did mess up the last rep of 290 though. Tweaked my upper back in the process.

The benching was super easy. This is where Madcows 5x5 starts to shine. Week 4 is coming up and I'm feeling much stronger than I did just a few weeks ago.

On a side note, I just got my syllabus for the grad course.

brb 3-4 textbook chapters a week
brb discussion problem(s)
brb homework problem(s)
brb 15pg research paper
brb 3hr final exam
brb all in 7 weeks
brb I will have no life

[SophieM]

On a side note, I just got my syllabus for the grad course.

brb 3-4 textbook chapters a week
brb discussion problem(s)
brb homework problem(s)
brb 15pg research paper
brb 3hr final exam
brb all in 7 weeks
brb I will have no life

If you can, try to read ahead. I don't know when classes start for you, assuming August though. Reading ahead, even if only a few chapters, can be really helpful. At least it is for me.

Just remember, it's only 7 weeks. You can do it.

[Tom Bro]

Awesome stuff bro. Bench looked easy as!

[.aeterna]

If you can, try to read ahead. I don't know when classes start for you, assuming August though. Reading ahead, even if only a few chapters, can be really helpful. At least it is for me.

Just remember, it's only 7 weeks. You can do it.

Thanks. Class starts in two days. Angus is peppered for some busy weeks ahead.

How's grad school for you? Are you done? What is your major? Did you find the material interesting? Can I ask more annoying questions?

Awesome stuff bro. Bench looked easy as!

Thanks, bro. Bench is my most difficult lift to progress in, but on Madcows it's going pretty well.

[DeadLiftBro]

****ing in. Got my first meet in August (bench only).

[xRequiem]

No workout in 3 days?

[.aeterna]

No workout in 3 days?

Starting week 4 today . I was thrown off by the three consecutive 16-hour work days last week. Basically my "Monday" workout will be on Wednesdays and so-forth.

[xRequiem]

What kind of job do you have? I actually miss working those kind of hours now that I'm not in management anymore.

[.aeterna]

What kind of job do you have? I actually miss working those kind of hours now that I'm not in management anymore.

I work in corporate security for a mutual funds/401k/IRA company. I do more of the back-end internal investigations work. Believe it or not, I was on a executive protection detail working an event during those three days. People be myron my 160lb status.

What do you do? Are you from the US or Aussieland?

[SophieM]

Thanks. Class starts in two days. Angus is peppered for some busy weeks ahead.

How's grad school for you? Are you done? What is your major? Did you find the material interesting? Can I ask more annoying questions

Didn't give you a lot of lead-way with the syllabus, did they?

Not in grad school yet. Still taking nursing prerequisites. I like these classes at least as much, or more, as I liked my psychology classes back in undergrad. I kind of wish I had gotten my RN and not gotten a BA in psychology. I guess if I want to be a psychiatric nurse down the line it will be helpful though.