Journey to USAPL Powerlifting Meet on 10/6/12 by Billy Mclaughlin

[bcm1994]

I plan to attend the USAPL Georgia and Southern States BP and Powerlifting Championships on 10/6/12 and i would like to post and keep track of my journey here. This will be my second meet ever powerlifting. I attended the USAPL GA High School Nationals on 3/10/12 and placed first for my weight class... there were only two people in the 165lb weight class at the meet... But any ways these were my stats/lifts at that meet:

5'9" 165lb Class @ 163lbs (3/10/12) RAW

- 292lbs squat
- 264.6lb paused bench
- 314.9lbs deadlift
Total = 871.5lbs

It has been about two months since that meet and i have been able to increase both my bench and deadlift AND lose ~4lbs bw

As of (5/13/12)
5'9" 165lb Class @ 159.5lbs RAW

- 292lbs squat
- 275lb paused bench
- 340lb deadlift
Total = 907lbs

I am determined to reach an 1100lb total for this meet.
With that i will break the "total" record for 18-19 teens in 165lb Class.
I am currently the bench record holder for 18-19 teens in 165lb class USAPL GA


I will be posting mainly PR's here, weather they are 1RM's or whatever. I might be able to post footage as well but idk. I am so pumped for this meet. GO BIG OR GO HOME!

[bcm1994]

Hit a PR on Deadlift today! 350lbs all the way! that is a 10lb increase from my last deadlift session 4 days ago. i am going to deadlift again in 4 days intense as heck at about 90% of 1RM for a few singles and then the following ddeadlift session go for 365lbs. I will get someone to record this one for me when i go for it.

162.8lbs bw leaving gym

[bcm1994]

I hit a new PR on squat last night. I went for 305, which would be a 5lb increase, and that weight flew up! so i threw on 315lb and got it! I struggled a little bit but pushed through it. that brings me to a 940lb total. only 160lbs away from my goal and 4 months 18 days to get there

[bcm1994]

Hit yet another PR on Deadlift today! this was my workout:
135x8
225x4
275x3
315x3
365x1 PR

Thats another 15lbs ive added to my deadlift 1RM since my last deadlift session.

im now totaling 955lbs (315lb squat + 275lb bench + 365lb deadlift)

955lbs shooting for a 1100lbs October 6th
145lbs to go in 136 days

Havent been doing as well on BP. still sticking around 275lbs. im starting previous pyramid workout which has led me to gain strength in the past.

weighed 162.2lbs leaving gym

Going for 335lb squat, 285lb paused bench and 395lb deadlift by the end of June. I WILL HAVE THESE RECORDED!

[bcm1994]

todays workout was HORRIBLE! i got my wisdom teeth out this past monday(5days ago) and had trouble benching weight i usually throw around. but anyways i used it more of a "getting back into working out" workout.

flat bench: barx10 135x10 155x8 185x4
incline bench: barx10 95x10 115x10 125x10
chest cable flies: 30x10 40x10 50x8
dips x8
front lateral dumbells superset side lateral raises 3 sets of 12 reps with 8's

im hoping i can be back to normal by my next chest/tri day, which is tuesday

weighed in at 159lbs today. freakin 4lbs lost this week off...

THIS WILL BE MY ONLY BUMP IN THE ROAD UNTIL MY NEXT MEET!
I am determined to get this 110lb total and will stop at nothing!

Also i will max last 3 days of june on squat, bench and deadlift and get videos of each. shooting for 280lbs paused bench OR 300lbs regular, 320lbs squat, 375 deadlift

[Torrtrefireto]

Getting your wisdom teeth out ****s your training up for a good 2 weeks or so. Don't worry about it too bad.

I'm moving to GA in July and plan to be at the meet on Oct 6

[bcm1994]

Getting your wisdom teeth out ****s your training up for a good 2 weeks or so. Don't worry about it too bad.

I'm moving to GA in July and plan to be at the meet on OctS 6

Ya i know still tryna get back with it. But thats sweet ill see you there!

[bcm1994]

this was yesterday..

seated rows: 10x135 10x225 10x275 8x295
pullups: widegripx2x8reps inner grip x 10reps
dumbbell curls: 15's for warmup, 20's x 15, 25's x 12, 30's x10
concentration curls: 3setsx10reps @ 30,30,40

* deadlift is usually the base to my back/bi workout but cant risk ripping stitches this early, thinking about doing them thursday

150 repetitions of various ab exercises

[bcm1994]

I realized today that my bench workout was the EXACT same workout i completed last summer... really bummed me out, but i believe this week or so offf will let me exceed my past PR's.

Also i am going to start benching every other day again. i did last summer and shot up from 220lbs to 265lbs @ 155lbs. i am not worried about a lack in recovery time because its the summer and i almost always get 9+ hours of sleep and i eat TONS of food. I will be tracking my protein closer to get 1-1.5g per lb of body weight.

Flat Bench:
170x8
180x6
195x4
205x3
215x2
225x1
195x8( supposed to be max reps and once you can do more than 4 you move up too the next workout)

Chest Flies:
70x6 90x6 (warmup)
110x6
130x6
150x6

Tricep Pushdowns:
65x15
95x12
110x10
125x8

Shoulder Press:
20sx10
35sx8

not feeling as much pressure up near my teeth this workout. hopefully this crapppp will be gone before my next bench and ill go heavy as usual!

No shoes, nothing in pockets: weighed 156.1lbs at gym

[bcm1994]

Main leg exercise for legs today was leg press.
Leg Press:
260*12
440*10
530*8
620*6
710*2
800*1

Calf raises:
225*10
275*10
315*7

Leg Curls:
50*12
70*12
90*10
110*8

Leg Extension:
110*10
130*8
210*13

[bcm1994]

I have begun to do my bench routine every other day to reach my goal of 315lbs by the end of july. But instead of doing hard chest and hard tris every workout i bench, i will do Hard chest on my 1st bench day during my split and HARD tris on the second bench day during my split.

Today was tris.

Flat Bench:
260 workout:
180*8
190*6
200*4
220*3
230*2
240*1
200*8( have to get at least 4 to move up a workout, but its meant to be max reps)

Dumbbell press:
30s*8
50s*8
60s*8
70s*6

Dips:
13 reps
7 reps

Tricep Pushdowns:
65*15
95*12
110*10
125*8
140*6
155*4

Close grip bench press:
95*10
95*30(max reps)

Today felt great. no pain from wisdom teeth area or any pressure building there while i lift. killed the 260 workout, so i plan on going up to the 275 wprkout next time. I just wanna be back at being able to do 275lbs at least 1 time per bench session. Once i get back there, its a straight shot to 315!

[arian11]

What program are you following?

[bcm1994]

What program are you following?

It is not a set program, but my split currently is Bench A, Squat, Bench B, Deadlift. Bench A days focus primarily on triceps and Bench B days on chest. I am starting to follow a document of sets/reps based off of 1rm and if you complete said workout you move up in weight. this workout helped me gain 50lbs to my bench last summer (215lbs to 265lbs @ 155lbs), so im giving it another go. If you would like the weight table i use for my 3 main lifts i will email it to you. Either post your email on this thread or email me @ bcm.1994@yahoo.com for it

[bcm1994]

i finally got to deadlift today and it felt great! although i missed me old 1RM i beat my previous 'max reps' on 315lbs. My old record was 6... today i got 7!

Deadlift:
135x10
225x5
275x3
315x1
365x0
315x7

Bent rows:
95x15
115x12
135x10

Pullups:
2 sets of 8

single arm curls, hammer curls and incline curls

[bcm1994]

Today was focused on triceps.

Bench:
270 Workout:
180x8
190x6
210x4
230x3
240x2
250x1
210x(forget the last set...)

i would go straight for the 280 workout next go around but i didnt actually complete the 270 workout... ill do the 275 workout next time.

various triceps auxiliaries

felt great i feel like im finally regaining my strength back. I weighed in at 159.6lbs no shoes, nothing in pockets. I am viewing my low weight as a positive now because i have 4lbs-5lbs to work with before my meet in 3 months and 17 days

[bcm1994]

Deadlift:
135*10
225*5
275*4
315*2
365*0(got off ground but not past knees...)
315*2

pullups

Bent rows, rack pulls, tbar rows

hammer curls, single arm curls, concentration curls

[Steve1124]

Hit a PR on Deadlift today! 350lbs all the way! that is a 10lb increase from my last deadlift session 4 days ago. i am going to deadlift again in 4 days intense as heck at about 90% of 1RM for a few singles and then the following ddeadlift session go for 365lbs. I will get someone to record this one for me when i go for it.

162.8lbs bw leaving gym

Hey it's great how much you lift at your age. I'm knew to this site and to power lifting. My question is , what's "PR" ?

[bcm1994]

Hey it's great how much yoPR u lift at your age. I'm knew to this site and to power lifting. My question is , what's "PR" ?

thanks man and "PR" stands for personal record

[bcm1994]

IM backkkk

Finally hit 275 today after being down on the weight for about 2 weeks due to wisdom teeth removal.

Flat bench:
barx10
135x10
185x3
205x3
225x2
245x1
275x1
225x5

Incline bench:
160x6
160x6
155x10

dumbell flies, weighted dips, cable flies

finished up with abs and cardio

weighed in at 161.8 lbs with shoes and and phone in pocket

Hoping to get some video footage of my maxes this saturday. i plan on doing squat, bench and deadlift in the same day. shooting for 320lbs on squat, 285lbs on bench or 265lbs paused, and a 370lbs deadlift.

[bcm1994]

Went lower on weight today than usual for deads. Tried to focus on more assistance work.

Deadlift:
135*5
225*5
275*2
315*1
225*6(on 3" platform)

Rack pulls
95*15
115*12
135*10
155*7

Stiff leg deadlift
135*5*2

Lat pulls down w/ reverse grip:
90*8
130*8
165*8
175*6

Various curls, pullups followed by abs



About to start the "Coan/Phillipi 10 week Deadlift Routine" on my next deadlift day. I will input my current max as 355 and desired as 405. Although you are supposed to wait a week between each workout, i am only going to be waiting 2-3 days after each session. According to the stages of sleep and estimation of each stage, during the summer I get the same amount of deep, healing sleep in 3 days as i would in 5-6 days during the school year.

[bcm1994]

I maxed today on squat bench and deadlift.

Squat 320lbs... think i couldve gotten more, my first go at 320 was about an inch over parallel, so i went again to hit the depth

Bench 280lbs... got a bit cocky after hitting 280 pretty easily without struggle and jumped to 300. missed that and then tried 285 and also missed that...

Deadlift 345lbs... i was shooting for 370lbs but didnt acount for energy used in both squat and bench attemps. i believe i could hit 370 on a deadlift day just not a max effort day yet.

All in all i was pretty happy with what i got. And now i have a better base for future workouts.

So far i have to up my squat another ~45lbs, bench another ~35lbs, and deadlift ~65lbs. i may be heading away from a 315lb paused bench and lower it to 305ish, then up my intended deadlift. ill see where my strength gains take me.

[godwavenexus]

In. Putting in good work man. Where in GA is your meet set to be held?

[bcm1994]

In. Putting in good work man. Where in GA is your meet set to be held?

It is the "2012 USAPL Georgia & Southern States BP & Powerlifting Championships" and its scheduled to be held at The Ramada Inn & Conference Center in Warner Robins, GA

[bcm1994]

Great pump for my leg workout today from AISports maniac pre workout.

Squats:
bar*8
135*5
185*5
225*3
250*1
275*1
300*1
225*8
135*5 pause at bottom

Leg press:
260*10
350*8
430*4
500*5

leg curls:50*15 80*12 100*6
Leg extensions: 90*10 legs were dead by now
calf raises: 3 sets 10 reps 225lbs

wieghed in at 165lbs on the dot. goin to have to cut back a lil calories a day (~150 under maintenance) to stay in the 165lb class until my competition in october

[bcm1994]

Week 1

Deadlift (75%): 1x2 @ 305 lbs
Speed deadlift (60%): 8x3 @ 245 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps x 95lbs
Bent over row: 8 reps x95lbs
Underhand (reverse) grip lat pulldown: 8 reps *115lbs
Arched back good morning: 8 reps x 25lbs

* i will never deadlift again after a hard leg day...

[bcm1994]

i didnt really feel a workout today, so instead i wanted to try 275lbs x 2 on flat bench.

Bench:
45*10
135*8
155*3
185*3
205*3
225*2
245*1
275x1... + a forced rep with little help. I had the first one with almost no struggle. the second rep i got about 4in off my chest. I realized after i didnt take a big breathe like i did the first one, i just rushed it. next bench day i will get 275x2!

shoulder press: 30*8 45*8 55*8
cable flies: 6 sets of 6-8 reps at 40lbs
tricep pushdowns: 5 sets of 6 at 65,95,110,125,140

abs for about 100 movements

weighed in at 164.0 with no shoes or anything in pockets

[bcm1994]

Squat:
45*8
135*8
185*3
215*8
230*6
260*4
280*3
290*1
225*2

leg extensions, biceps, cardio for 12min

[bcm1994]

been at college this past week for orientation and meeting teachers and touring campus. but today was bench day!

flat bench:
warmup(barx10 135x8 155x5)
200x8
220x6
240x4
260x3
270x1(missed second)
280x0(didnt attempt)
225x5(workout stated 240 for as many as i can, but went with 225 as i will be trying this workout again next bench day)

30 min cardio, abs, shoulders

I found out today that i had won a spot to log a new product i was really interested in, but my spot was forfeited b/c i didnt reply in time... #screwcollegeorientation

[bcm1994]

I finally busted through my plateau of 365 today on deads.

135*5
225*5
275*4
315*4
370*1!!!

that puts me at a 320lb squat + 275lb paused bench + 370lb deadlift = 965lb total. only 135lbs away from my 1100lb total goal and i still have about 11 weeks before my competition.

followed deads with rack pulls(worked up to 365x2 from just below the knees), bent rows, tbar rows, undergrip lat pulldowns, upright rows. then bis, abs cardio.

kept the intensity pretty high today. not too much rest in between sets.

[bcm1994]

For my squat workout today i wanted to hit 325lb squat, which would be a 5lb PR from 320lb a few weeks ago.
So here was the plan:
barx10
135x8
170x6
205x4
230x2
260x1
295x1
325x1 PR!

but 325lb was too easy. As im reachin for a 2.5lb plate to go for 330lbs, my spotter grabs a 10lb plate, putting me at 345lbs! I got all setup and went for. I was grinding through it but actually got it.

thats a 25lb PR!!!

that puts me at a 345lbs squat + 275lbs bench + 370lbs deadlift = 990lbs Total. only 110lbs to go and i still have 82 days