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Old 09-13-2016, 07:53 AM   #1
melvin2345
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Join Date: May 2014
Location: Midland, MI
Posts: 593
Training Exp: 3.5 years
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Bacon
Reputation: 85542
melvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beast
Default The road to 1500+

When I started lifting back in January 2013, it was just a new years resolution. All I really wanted to do was get stronger. In August of that year, I did my first powerlifting meet, and totaled 1265 @ 258 lbs. Shortly after that, I set some long term goals. One of them was to hit a 1500 total. I did a meet on August 6 of this year, and did 1454 @ 270 lbs. My next meet is on April 29, 2017. My goal for that is to get 1500+ @ 265 lbs.

I'm going to try to get there following individual squat, bench and deadlift programs written by Greg Nuckols. The schedule will be 4 weeks of 6 days per week (personal preference), followed by one 3 day deload week. I'll do a total of 7 of these 5 week training blocks. The weeks look like this:

Normal Week
Mon - Bench A
Tue - Squat A
Wed - Bench B
Thu - Squat B
Fri - Bench C
Sat - Deadlift

Deload Week
Tue - Squat
Thu - Bench
Sat - Deadlift
__________________
Most Recent Meets:
August 1, 2015 - (Write-Up) - 1,306 lbs @ 262 lbs (474 squat, 275.6 bench, 556.7 deadlift) - 341.34
April 16, 2016 - (Write-Up) - 1,443 lbs @ 270 lbs (529.1 squat, 303.1 bench, 611.8 deadlift) - 374.59
August 6, 2016 - (Write-Up) - 1,454 lbs @ 270 lbs (529.1 squat, 303.1 bench, 622.8 deadlift) - 377.44

Next Meet:
April 29, 2017 - GOALS: 1,530 lbs @ 260 lbs (556.7 squat, 330.7 bench, 644.8 deadlift)
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Old 09-13-2016, 07:55 AM   #2
melvin2345
Senior Member
Max Brawn
 
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Join Date: May 2014
Location: Midland, MI
Posts: 593
Training Exp: 3.5 years
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Bacon
Reputation: 85542
melvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beast
Default

8/16/2016
Maintenance A

Going to start slow for 2 weeks and ease back into training after my meet.

Squat
210 x 5
265 x 5
320 x 5
370 x 5
425 x 5
370 x 3
370 x 3

Bench Press
120 x 5
155 x 5
185 x 5
215 x 5
245 x 5
215 x 3
215 x 3
__________________
Most Recent Meets:
August 1, 2015 - (Write-Up) - 1,306 lbs @ 262 lbs (474 squat, 275.6 bench, 556.7 deadlift) - 341.34
April 16, 2016 - (Write-Up) - 1,443 lbs @ 270 lbs (529.1 squat, 303.1 bench, 611.8 deadlift) - 374.59
August 6, 2016 - (Write-Up) - 1,454 lbs @ 270 lbs (529.1 squat, 303.1 bench, 622.8 deadlift) - 377.44

Next Meet:
April 29, 2017 - GOALS: 1,530 lbs @ 260 lbs (556.7 squat, 330.7 bench, 644.8 deadlift)
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Old 09-13-2016, 07:55 AM   #3
melvin2345
Senior Member
Max Brawn
 
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Join Date: May 2014
Location: Midland, MI
Posts: 593
Training Exp: 3.5 years
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Bacon
Reputation: 85542
melvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beast
Default

8/18/2016
Maintenance B

Squat
210 x 5
265 x 5
320 x 5
370 x 5
425 x 5
370 x 3
370 x 3

Bench Press
120 x 5
155 x 5
185 x 5
215 x 5
245 x 5
215 x 3
215 x 3
__________________
Most Recent Meets:
August 1, 2015 - (Write-Up) - 1,306 lbs @ 262 lbs (474 squat, 275.6 bench, 556.7 deadlift) - 341.34
April 16, 2016 - (Write-Up) - 1,443 lbs @ 270 lbs (529.1 squat, 303.1 bench, 611.8 deadlift) - 374.59
August 6, 2016 - (Write-Up) - 1,454 lbs @ 270 lbs (529.1 squat, 303.1 bench, 622.8 deadlift) - 377.44

Next Meet:
April 29, 2017 - GOALS: 1,530 lbs @ 260 lbs (556.7 squat, 330.7 bench, 644.8 deadlift)
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Old 09-13-2016, 07:56 AM   #4
melvin2345
Senior Member
Max Brawn
 
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Join Date: May 2014
Location: Midland, MI
Posts: 593
Training Exp: 3.5 years
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Bacon
Reputation: 85542
melvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beast
Default

8/20/2016
Maintenance C

Sumo Deadlift
250 x 5
310 x 5
370 x 5
435 x 5
495 x 5
435 x 3
435 x 1
__________________
Most Recent Meets:
August 1, 2015 - (Write-Up) - 1,306 lbs @ 262 lbs (474 squat, 275.6 bench, 556.7 deadlift) - 341.34
April 16, 2016 - (Write-Up) - 1,443 lbs @ 270 lbs (529.1 squat, 303.1 bench, 611.8 deadlift) - 374.59
August 6, 2016 - (Write-Up) - 1,454 lbs @ 270 lbs (529.1 squat, 303.1 bench, 622.8 deadlift) - 377.44

Next Meet:
April 29, 2017 - GOALS: 1,530 lbs @ 260 lbs (556.7 squat, 330.7 bench, 644.8 deadlift)
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Old 09-13-2016, 07:57 AM   #5
melvin2345
Senior Member
Max Brawn
 
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Join Date: May 2014
Location: Midland, MI
Posts: 593
Training Exp: 3.5 years
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Bacon
Reputation: 85542
melvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beast
Default

8/23/2016
Maintenance A

Not feeling it today

Squat
210 x 5
265 x 5
320 x 5

Bench Press
120 x 5
155 x 5
185 x 5
__________________
Most Recent Meets:
August 1, 2015 - (Write-Up) - 1,306 lbs @ 262 lbs (474 squat, 275.6 bench, 556.7 deadlift) - 341.34
April 16, 2016 - (Write-Up) - 1,443 lbs @ 270 lbs (529.1 squat, 303.1 bench, 611.8 deadlift) - 374.59
August 6, 2016 - (Write-Up) - 1,454 lbs @ 270 lbs (529.1 squat, 303.1 bench, 622.8 deadlift) - 377.44

Next Meet:
April 29, 2017 - GOALS: 1,530 lbs @ 260 lbs (556.7 squat, 330.7 bench, 644.8 deadlift)
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Old 09-13-2016, 07:58 AM   #6
KennyM
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Join Date: Dec 2014
Location: Central Maryland
Posts: 1,449
Training Exp: On and off about 7 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Milk, I crave for it.
Reputation: 57145
KennyM is a lifting beastKennyM is a lifting beastKennyM is a lifting beastKennyM is a lifting beastKennyM is a lifting beastKennyM is a lifting beastKennyM is a lifting beastKennyM is a lifting beastKennyM is a lifting beastKennyM is a lifting beastKennyM is a lifting beast
Default

Good luck with this Melvin.
__________________
Best Meet Numbers
Age: 48
Weight 253
Squat 475/Bench 308/DL 550


As of 2-7-2016 being coached by Miked96

Next meet: 4-22-2017 USPA Frederick, MD
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Old 09-13-2016, 07:58 AM   #7
melvin2345
Senior Member
Max Brawn
 
melvin2345's Avatar
 

Join Date: May 2014
Location: Midland, MI
Posts: 593
Training Exp: 3.5 years
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Bacon
Reputation: 85542
melvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beast
Default

8/25/2016
Maintenance B

Squat
210 x 5
265 x 5
320 x 5
370 x 5
425 x 3
370 x 3
370 x 3

Bench Press
120 x 5
155 x 5
185 x 5
215 x 5
245 x 5
215 x 3
215 x 3
__________________
Most Recent Meets:
August 1, 2015 - (Write-Up) - 1,306 lbs @ 262 lbs (474 squat, 275.6 bench, 556.7 deadlift) - 341.34
April 16, 2016 - (Write-Up) - 1,443 lbs @ 270 lbs (529.1 squat, 303.1 bench, 611.8 deadlift) - 374.59
August 6, 2016 - (Write-Up) - 1,454 lbs @ 270 lbs (529.1 squat, 303.1 bench, 622.8 deadlift) - 377.44

Next Meet:
April 29, 2017 - GOALS: 1,530 lbs @ 260 lbs (556.7 squat, 330.7 bench, 644.8 deadlift)
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Old 09-13-2016, 07:59 AM   #8
melvin2345
Senior Member
Max Brawn
 
melvin2345's Avatar
 

Join Date: May 2014
Location: Midland, MI
Posts: 593
Training Exp: 3.5 years
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Bacon
Reputation: 85542
melvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beast
Default

8/27/2016
Maintenance C

Sumo Deadlift
250 x 5
310 x 5
370 x 5
435 x 5
495 x 5
435 x 3
435 x 1
__________________
Most Recent Meets:
August 1, 2015 - (Write-Up) - 1,306 lbs @ 262 lbs (474 squat, 275.6 bench, 556.7 deadlift) - 341.34
April 16, 2016 - (Write-Up) - 1,443 lbs @ 270 lbs (529.1 squat, 303.1 bench, 611.8 deadlift) - 374.59
August 6, 2016 - (Write-Up) - 1,454 lbs @ 270 lbs (529.1 squat, 303.1 bench, 622.8 deadlift) - 377.44

Next Meet:
April 29, 2017 - GOALS: 1,530 lbs @ 260 lbs (556.7 squat, 330.7 bench, 644.8 deadlift)
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Old 09-13-2016, 08:00 AM   #9
melvin2345
Senior Member
Max Brawn
 
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Join Date: May 2014
Location: Midland, MI
Posts: 593
Training Exp: 3.5 years
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Bacon
Reputation: 85542
melvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beast
Default

8/29/2016
Bench Press A

Bench Press
90 x 5
135 x 5
180 x 5
205 x 3
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Close Grip Bench Press
180 x 8
180 x 8
180 x 9

DB Curls
30 x 12
30 x 12
30 x 12
30 x 12
__________________
Most Recent Meets:
August 1, 2015 - (Write-Up) - 1,306 lbs @ 262 lbs (474 squat, 275.6 bench, 556.7 deadlift) - 341.34
April 16, 2016 - (Write-Up) - 1,443 lbs @ 270 lbs (529.1 squat, 303.1 bench, 611.8 deadlift) - 374.59
August 6, 2016 - (Write-Up) - 1,454 lbs @ 270 lbs (529.1 squat, 303.1 bench, 622.8 deadlift) - 377.44

Next Meet:
April 29, 2017 - GOALS: 1,530 lbs @ 260 lbs (556.7 squat, 330.7 bench, 644.8 deadlift)
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Old 09-13-2016, 08:01 AM   #10
melvin2345
Senior Member
Max Brawn
 
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Join Date: May 2014
Location: Midland, MI
Posts: 593
Training Exp: 3.5 years
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Bacon
Reputation: 85542
melvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beastmelvin2345 is a lifting beast
Default

8/30/2016
Squat A

Squat
170 x 5
255 x 5
340 x 5
385 x 3
425 x 5
425 x 5
425 x 5
425 x 5
425 x 5

DB Weighted Step Up (overestimated my ability, lol)
40 x 8
30 x 10
20 x 12

Hip Thrust
95 x 12
95 x 12
95 x 12
__________________
Most Recent Meets:
August 1, 2015 - (Write-Up) - 1,306 lbs @ 262 lbs (474 squat, 275.6 bench, 556.7 deadlift) - 341.34
April 16, 2016 - (Write-Up) - 1,443 lbs @ 270 lbs (529.1 squat, 303.1 bench, 611.8 deadlift) - 374.59
August 6, 2016 - (Write-Up) - 1,454 lbs @ 270 lbs (529.1 squat, 303.1 bench, 622.8 deadlift) - 377.44

Next Meet:
April 29, 2017 - GOALS: 1,530 lbs @ 260 lbs (556.7 squat, 330.7 bench, 644.8 deadlift)
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