Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Logs
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Training Logs Keep your training and supplement logs here

Reply
 
Thread Tools Search this Thread Display Modes
Old 04-28-2013, 11:43 AM   #1
Zak198
Member
Brawn
Points: 1,038, Level: 17 Points: 1,038, Level: 17 Points: 1,038, Level: 17
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Jan 2013
Posts: 66
Reputation: 2760
Zak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good posts
Default The Raw Grind

This log will chronicle my training for raw/classic powerlifting. I have learned and improved a lot in the past year, but know well that I have a lot more to learn than I do to teach, so I look forward to exchanging ideas with all kinds of lifters on here.

I competed last weekend in a USAPL meet, with the following results:

BW: 212

SQ: 479
BP: 319
DL: 551
T: 1350

The squat, dead, and total were meet PRs, while the bench tied a meet PR. I'm coming back from some shoulder issues, so I'm really looking to drive improvement on the bench in the coming weeks and months. Goals for competition later this year, (Oct-Nov) are a 500+ squat, 575+ deadlift, and 340+ bench. Longer term goals are to compete and win internationally, be the strongest man who ever lived, and complete the Baroque Cycle.

My training approach is pretty simple. I've incorporated a lot of Mike Tuchscherer's ideas in the past few months, and they've worked real well. Specifically, I use rpe's and fatigue percents on the main lifts and special exercises. This seems to allow me to achieve a little more precision with training effect as compared to percentages and hard-coded volume. My template is a basic upper-lower 4x/week. The bulk of the volume comes from the competitive lifts and close variations.

So that's all I got, thanks for reading and please feel free to comment, criticize, belittle, or whatever...

Zak
Zak198 is offline   Reply With Quote
Sponsored Links
Old 04-28-2013, 11:48 AM   #2
Zak198
Member
Brawn
Points: 1,038, Level: 17 Points: 1,038, Level: 17 Points: 1,038, Level: 17
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Jan 2013
Posts: 66
Reputation: 2760
Zak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good posts
Default

W1D1

BW: 207

Squat x 5@8.5/4-6%
315x5
355x5@9
340x5@8.5
335x5@8.5

Snatch Pull x6@9/4-6%
315x6
365x6@8
365x6@9.5

3P GHR
Bx8
Bx8
Bx8

Cable Sidebend
2x10/side

First day back felt good, work capacity is down from the meet taper so volume was a little lower than I might have expected, but should snap back quick. Keeping everything beltless for the first few weeks of the cycle.

Last edited by Zak198; 04-28-2013 at 11:53 AM.
Zak198 is offline   Reply With Quote
Old 04-28-2013, 05:01 PM   #3
Zak198
Member
Brawn
Points: 1,038, Level: 17 Points: 1,038, Level: 17 Points: 1,038, Level: 17
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Jan 2013
Posts: 66
Reputation: 2760
Zak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good posts
Default

W1D2

Bench x6@8.5/4-6%
225x6
245x6@8.5
235x6@8
235x6@9

Military Press x8@9/4-6%
115x8@7.5
125x8@8
125x8@9
125x8@10

Semi-Sup Pullup
Bx8
Bx8
Bx8
Bx8
Bx8

Band Pullapart
2x15


Bringing my grip in from max legal to ring fingers on the rings, with the goal of saving my shoulders some grief. Also emphasizing a solid pause on every rep, a good 1-2 count. I've always paused my bench reps, but I saw a lot of people fall apart at the most recent meet I did with the tough judging and slow press calls, and I want to be able to stay tight for as long as I need to.
__________________
Meet PRs (Raw):

Squat - 490
Bench - 325
Deadlift - 567
Total - 1383 @ 217

Gym PRs (Raw):

Squat - 500
Bench - 365
Deadlift - 580
Press - 245
Zak198 is offline   Reply With Quote
Old 04-30-2013, 10:49 AM   #4
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Good work. Will be following along.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 04-30-2013, 10:55 AM   #5
markievicz
Senior Member
Max Brawn
Points: 12,998, Level: 74 Points: 12,998, Level: 74 Points: 12,998, Level: 74
Activity: 3% Activity: 3% Activity: 3%
 
markievicz's Avatar
 

Join Date: Nov 2011
Location: Ireland
Posts: 4,151
Training Exp: 2.5yrs
Fav Exercise: OHP
Reputation: 237329
markievicz is a master membermarkievicz is a master membermarkievicz is a master membermarkievicz is a master membermarkievicz is a master membermarkievicz is a master membermarkievicz is a master membermarkievicz is a master membermarkievicz is a master membermarkievicz is a master membermarkievicz is a master member
Default

nice totals from USAPL meet ,
will be keeping an eye in here

oh and welcome!
__________________
Training Log

Twitter: @markievicz5
YouTube: Markievicz5
markievicz is online now   Reply With Quote
Old 04-30-2013, 11:19 AM   #6
LtL
SHFW
Max Brawn
Points: 36,892, Level: 100 Points: 36,892, Level: 100 Points: 36,892, Level: 100
Activity: 17% Activity: 17% Activity: 17%
 
LtL's Avatar
 

Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 12,019
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
Default

Welcome aboard. Strong numbers in here.
__________________
Proudly sponsored by Muscle and Brawn and Lifestyle Focus.
Ask me about Ark products.
www.liftingtolive.com
LtL is offline   Reply With Quote
Old 04-30-2013, 09:57 PM   #7
Zak198
Member
Brawn
Points: 1,038, Level: 17 Points: 1,038, Level: 17 Points: 1,038, Level: 17
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Jan 2013
Posts: 66
Reputation: 2760
Zak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good posts
Default

W1D3 4/30/13

BW: 207

Deadlift x4@8.5/4-6%
385x4
435x4@9.5
405x4@9

SSB Squat x8@9/4-6%
210x8
240x8@7.5
240x8@9

Back Ext
15x15
15x15

Roman Chair
Bx15
Bx15

Overshot my rpe pretty bad on pulls, so volume was lower than I hoped for. Getting my calories back up, putting a little weight back on, and just getting the work in should get me back on track. And thanks much for the warm welcome guys.
__________________
Meet PRs (Raw):

Squat - 490
Bench - 325
Deadlift - 567
Total - 1383 @ 217

Gym PRs (Raw):

Squat - 500
Bench - 365
Deadlift - 580
Press - 245
Zak198 is offline   Reply With Quote
Old 05-02-2013, 08:12 PM   #8
Zak198
Member
Brawn
Points: 1,038, Level: 17 Points: 1,038, Level: 17 Points: 1,038, Level: 17
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Jan 2013
Posts: 66
Reputation: 2760
Zak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good posts
Default

5/2/13

Bench x5@9/4-6%
225x5
255x5@9
245x5@8.5
240x5@8
240x6@9

Floor Press (Fatbar) x6@9/4-6%
205x6
225x6@9
215x6@9

Chest-Supported Row
135x10
135x10
135x10
135x10
135x10

Shoulder Horn
2x20

Getting the work in. Mistakenly hit 6 reps on the last set of benches and decided to cut it there.
__________________
Meet PRs (Raw):

Squat - 490
Bench - 325
Deadlift - 567
Total - 1383 @ 217

Gym PRs (Raw):

Squat - 500
Bench - 365
Deadlift - 580
Press - 245
Zak198 is offline   Reply With Quote
Old 05-03-2013, 10:33 PM   #9
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Bench numbers look good.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 05-04-2013, 01:44 PM   #10
Zak198
Member
Brawn
Points: 1,038, Level: 17 Points: 1,038, Level: 17 Points: 1,038, Level: 17
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Jan 2013
Posts: 66
Reputation: 2760
Zak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good postsZak198 has made some very good posts
Default

5/4/13

BW: 210

Squat x4@9/6-9%
335x4
375x4@9
365x4@9
355x4@9
345x4@8.5

Snatch Pull x5@9/6-9%
335x5
385x5@8.5
385x5@9
365x5@8.5
365x5@9

GHR(3p)
Bx10
Bx10

DB Sidebend
85x10
85x10

Picked up a lot of volume today and it felt good. We'll see how it goes over tomorrow.
__________________
Meet PRs (Raw):

Squat - 490
Bench - 325
Deadlift - 567
Total - 1383 @ 217

Gym PRs (Raw):

Squat - 500
Bench - 365
Deadlift - 580
Press - 245
Zak198 is offline   Reply With Quote
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
I got an axe to grind..... Trevor Ross Nutrition, Diet and Supplements 3 02-12-2011 02:19 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 11:06 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.