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Old 05-29-2013, 10:52 PM   #1 (permalink)
pds57
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Default My Journey To A 500 LB Raw Squat
I'm Perry a 56 year old man that got into powerlifting a little over two years ago, for rehab from a auto accident.
My bench press, and deadlift really are the craps from injuries to shoulder and neck but I still work on improving them.
The squat is my best lift by far.
I have competed in two meets this year, squat only, one in Feb, and the other in April, my best competition raw squat is 435 LBS, next planed meet is in Nov and I have a goal of 500 LBS RAW.
Too make it even worse I'm one of the lucky ones that get to train alone at home.
Last edited by pds57; 05-30-2013 at 10:44 PM.
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Old 05-29-2013, 11:04 PM   #2 (permalink)
pds57
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Join Date: May 2013
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Training Type: Powerlifting
Fav Exercise: Squat
My Mood: Grumpy
Reputation: 1260
pds57 has made some good postspds57 has made some good postspds57 has made some good postspds57 has made some good postspds57 has made some good postspds57 has made some good postspds57 has made some good postspds57 has made some good postspds57 has made some good posts
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Tue. 28 May 2013 Squat Day

Squats
50x10x1
100x8x1
140x8x1
190x8x1
230x8x1 Added belt and 60lbs of chain here
280x5x1
320x3x1


Super Set
GHR's and Back Raises
10x3
Last edited by pds57; 05-30-2013 at 10:46 PM.
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Old 05-29-2013, 11:18 PM   #3 (permalink)
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I'll be following. Good luck from one geezer to another.
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Old 05-30-2013, 03:58 AM   #4 (permalink)
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Welcome! looking forward to seeing you crush 500!
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Old 05-30-2013, 03:22 PM   #5 (permalink)
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Strong squatting Perry.
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Old 05-30-2013, 10:56 PM   #6 (permalink)
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Thurs 30 May 2013 Deadlift Day

Deadlift
135x5x2
185x5x1
225x3x1
265x2x1

Speed Pulls
210x3x8

Did the following in a Circuit Format
Stiff Leg DL
135x8x3
Bent Over Rows
135x8x3
Under Hand Grip Lat Pull Down
100x8x3
Arched Back Good Mornings
95x8x3
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Old 05-31-2013, 12:09 AM   #7 (permalink)
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Welcome aboard. Looking forward to seeing you smash your goals.
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Old 05-31-2013, 05:37 AM   #8 (permalink)
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love the work and the dedication to the sport
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Old 06-01-2013, 11:29 PM   #9 (permalink)
pds57
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Join Date: May 2013
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Training Type: Powerlifting
Fav Exercise: Squat
My Mood: Grumpy
Reputation: 1260
pds57 has made some good postspds57 has made some good postspds57 has made some good postspds57 has made some good postspds57 has made some good postspds57 has made some good postspds57 has made some good postspds57 has made some good postspds57 has made some good posts
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Sat 1 June 13

Squats
Bar x10x1
95x8x1
135x5x1
185x3x1
225x3x1
275x3x1 Added Belt here
275x2x1 Added 65 lbs. of chain, Added knee wraps here
275x2x1 Added 50 lbs. of chain total of 115 lbs.
275x2x1 Added 40 lbs. of chain total of 155 lbs. PR
275x2x1 Added 35 lbs. of chain total of 190 lbs. PR

Had some tightness in left knee took a few sets too work it out, had a hard time getting to depth up to the fourth set.

Over all it was a good night.

I'm trying to use more chains and bands too increase my bar speed on the top half.
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Old 06-01-2013, 11:31 PM   #10 (permalink)
pds57
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Join Date: May 2013
Location: Alabama
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Training Type: Powerlifting
Fav Exercise: Squat
My Mood: Grumpy
Reputation: 1260
pds57 has made some good postspds57 has made some good postspds57 has made some good postspds57 has made some good postspds57 has made some good postspds57 has made some good postspds57 has made some good postspds57 has made some good postspds57 has made some good posts
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Thanks every body for the warm welcome, and all the encouragement.
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