8 weeks out to Sr. Nationals

[RJstrong]

Just figured I would drop the weeks training... turned out really good after a week of a nasty flu bug... here ya go:

Mon: Squats - worked up to 465 while also using heavy band tension (blue bands)
2 sets bar
2 sets 10 @145
1 set 10 @145 plus blue bands
1 set 8 @235 plus blue bands
1 set 6 @325 plus blue band
1 set 3 @415 plus blue band
10 sets of 2 @465 plus blue bands (concentrating on speed)

Tues: off

Wed: off

Thur: Bench used rage x for 2 attempts and denim for final
2 sets of 20 bar
2 sets of 20 @135
1 set of 30 @225 (always hit between 30-50 reps @225... now I'm warm)
1 set of 15 @315
1 set of 3 @405
1 set of 3 @495 (used 3 board)
1 set of 3 @545 (used 3 board)
put on the rage x
1 single @585 smoke show
1 single @620 no go needed a light bump to lock out
put on denim
1 single @ 635 didn't touch but easy press (man I feel stronger in denim... I new it wouldn't touch usually need 650+ to touch... oh well worth a shot)

Fri: Deadlift tried pulling heavy using my titan boss (1st time ever felt pretty good)
2 sets of 10 @135
1 set of 10 @225
1 set of 6 @315
1 set of 3 @405
single @495
single @585
single @705 smoke show (definite opener)
single @725 not today (just above the knee)

Saturday morning I will work speed day for close grips around 50-60% using green bands for 10 sets of 3 and finish with some other tricep and bicep work... feeling pretty good... Vegas here we come... really hoping to break 2200 this time... I've had it in me my last 2 meets (last meet hit 2188 so close)... I think I may update weekly to track progress... any suggestions are always welcome... later!

[barbndr]

Nice lifts. What are you looking for in the squat at the meet? I would guess over 800 seeing your total. What weight class, RJ? The good thing about the flu a few weeks out is usually you don't have to worry about making weight. Let us know how it goes, and good luck.

My dad and I should be out there as well though he just injured his right arm deadlifting. I'm going over today to check it out. Good luck with the training and the meet.

[RJstrong]

Nice lifts. What are you looking for in the squat at the meet? I would guess over 800 seeing your total. What weight class, RJ? The good thing about the flu a few weeks out is usually you don't have to worry about making weight. Let us know how it goes, and good luck.

My dad and I should be out there as well though he just injured his right arm deadlifting. I'm going over today to check it out. Good luck with the training and the meet.

Cool... I appreciate the kind words... squat wise I'm looking to finally hit 900 I have hit 865 in my last 3 meets... I will be lifting @242 and your right about the flu I was @245 2 weeks ago now I'm sitting right at 238 as of this morning... making weight luckily has not been an issue for me... I look forward to meeting as many people as possible out in Vegas (always seem to meet really cool cats at contests)... I will keep ya posted as the training only gets crazier from here!!!

[Squatman51]

good luck man...i got collegiate nationals in 1 week so im pretty excited, get to go down to miami

[RJstrong]

good luck man...i got collegiate nationals in 1 week so im pretty excited, get to go down to miami

thanx bro... and good luck yourself... I used to live down in Miami (what a fun city) It's cool when you can turn a contest into a mini-vacation... once my meet is over look out Vegas!!!

[RJstrong]

felt good today... turned out to hit 2 PR's which is a great confidence booster... here it is:
bar 2 sets 10
bar w/blue bands (heavy band tension) 2 sets of 10
bar w/blue bands and chains (light chains) 1 set of 10
~bands and chains from here on out~
145 1 set 10
235 1 set 8
325 1 set 5
415 1 set 5
505 1 set 3
from this point on I wrapped my knees and put my squat suit straps up
595 1 set 2
685 1 set 2
735 1 set 2 (PR)
775 1 set 2 (PR)
Last one was tough but I fought it... PR's are a good sign for me right now especially coming off that damn flu... best previous double with bands and chains was 705.

[Squatman51]

nice squat for a 242 what age are you and fed? just curious

[RJstrong]

nice squat for a 242 what age are you and fed? just curious

thanks... there will be bigger squaters in Vegas @242... no doubt about that! 30 years old... currently lifting APF.

[artica]

Fri: Deadlift tried pulling heavy using my titan boss (1st time ever felt pretty good)
2 sets of 10 @135
1 set of 10 @225
1 set of 6 @315
1 set of 3 @405
single @495
single @585
single @705 smoke show (definite opener)
single @725 not today (just above the knee)

RJ, was this done conventional or sumo? and how did you like the titan BOSS suit for deadlifting?

[RJstrong]

RJ, was this done conventional or sumo? and how did you like the titan BOSS suit for deadlifting?

conventional... I actually liked it and I have always pulled raw... my suit is a snug fit rather than really tight so I had no real problem getting into my starting position... I think with some practice I will gain a few pounds in my pull... my pull has been stuck for over a year so I am getting desperate...

[suckysucky]

very impressive numbers. Im trying to get back up there with powerlifting, I dont know if i will ever put number up like that though. Goodluck bro

[Tbone1975]

Those numbers aren't bad RJ. Just kidding LOL. Awesome f_ckin' numbers. I would love to be in that ball park someday. You're kickin a_s. Good luck to ya.

[suckysucky]

I got a question for you. I do not have much knowledge in competive powerlifting. Is this what you do every week? In regards to one exercise one day. Like just squats one day, just bench one day, and just deadlifts one day? Thanx alot

[RJstrong]

Those numbers aren't bad RJ. Just kidding LOL. Awesome f_ckin' numbers. I would love to be in that ball park someday. You're kickin a_s. Good luck to ya.

thanx... trust me it's never good enough!!!

[RJstrong]

I got a question for you. I do not have much knowledge in competive powerlifting. Is this what you do every week? In regards to one exercise one day. Like just squats one day, just bench one day, and just deadlifts one day? Thanx alot

this is what I'm doing right now... most of my accessory work diminishes as I get closer and usually stops 8-10 weeks out (unless needed)... I then dedicate all work towards the 3 lifts... specialization is critical! off-season you will see me do more accessory work and lighten the load on the 3 lifts so I can really recover... usually works out to be 1/2 the year training heavy and the other 1/2 really heavy...

I will try to catch up on my weekly training... I know I like to read what people are doing... especially if it's working for them!

[RJstrong]

Thur: floor presses
warmed up on the bench
2 sets bar
2 sets 135
from the floor
1 set 10 135
1 set 10 225
2 sets 3 315
1 set 2 405
1 set 2 495
1 set 2 405
finished with moderate weighted hammer strength inclines 3 sets 10

Fri: rack pulls
225 for 10
315 for 10
decided to strip it and put on 100lbs. plates (ya know so you can get more weight on the bar)
445 for 8
535 for 3
625 for 2
715 for 1
805 for 1
895 for 1
just to send a message to my workout partners I put on light chains and pulled 895 for 1
felt good but I'm still paying for this workout...


Sat. Arm day
close grip bench with medium band tension
bar 2 sets 10
135 2 sets 10
135 plus bands here on out for 10
225 1 set 8
315 1 set 3
365 1 set 2
405 1 set 2 (missed my 2nd)
triceps 4 sets 10 overhead extensions
4 sets 10 one arm press downs
biceps preacher curl 4 sets of 10 (final set was a drop set of 40)
standing dumbbell curls 5 sets of 5 start with 50's end with 75's
kinda turned into a bodybuilding workout...

Mon: Squat
feeling the affects of training so played it by ear
bar for 2 sets of 10
145 2 sets of 10
235 1 set 10
325 1 set 5
415 1 set 3
started wrapping knees (right one has been a little sore)
505 1 set 2
595 1 set 2
straps up from here
685 1 set 2
775 1 set 2
825 1 set 2
felt a bit rough... paying for last week... I may need to take a deadlift workout off this week... I will keep ya posted!

[artica]

that was one hell of a rack pull session....

RJ, would love for you stop by our forum sostrength.com/forum and keep your log there, you would find a lot interested members.
__________________________________________________ ______________
www.sostrength.com/forum

[RJstrong]

Thur: bench
hit a PR in my rageX... really happy about that!
bar 2 sets 20
135 2 sets 20
225 1 set 20
315 1 set 10
405 1 set 2
495 1 set 2 (all raw attempts felt really good especially this one)
put on my rage here
585 1 set 1.... EZ
625 1 set 1... EZ (PR for this shirt)
I missed 622 in my last contest so it felt really good to smoke 625, the funny thing is I thought 620 was loaded on the bar... so when I finished and realized I hit 625 I was even more stoked! ah the mental game!

[RJstrong]

that was one hell of a rack pull session....

RJ, would love for you stop by our forum sostrength.com/forum and keep your log there, you would find a lot interested members.
__________________________________________________ ______________
www.sostrength.com/forum

ya I'm still paying for those damn rack pulls...
thanx for the invite I may just have to take you up on that offer!

[Haro3]

solid lifts man

[RJstrong]

solid lifts man

right on man... thanx. Now I just need to do it on June 3!

[RJstrong]

Fri: pulled using a titan boss... still getting used to it... hopefully it will pay off with a PR in the end!
135 for 10
225 for 8
315 for 6
405 for 2
495 for 2
went straps up from here
585 for 2
705 for 1... felt nice
725 for 1/2...
pulled 725 to just above the knee and fought with it for a few... It was a bit better then my last attempt at 725 a couple of weeks ago... I'm thinking that I may need a day off from deads here soon.

[barbndr]

I'm thinking that I may need a day off from deads here soon.

Sounds like you might . I used to take the 5th week prior to a contest of DLs and then do my openers 8 days out...no training at all after that.

Nice to hear the 1/2 on the 725. Contest day + adrenalin rush = 725+

[RJstrong]

let me play catch up
Sat.
close grip bench w/ medium band tension
bar 2 sets 20
bar and bands 1 set 10
135 1 set 10
225 1 set 8
315 1 set 6
405 1 set 2
skull crushers
3 sets 10 finished with a drop set
1 arm pushdowns
4 sets of 10
preacher curls
4 sets 10
hammer curls
50's for 5
60's for 5
70's for 5 (than ran the rack for 5's)
once again it turned into a bodybuilding workout... feels good to get some blood pumpin' in that area!

Mon Squat
PR day for me!!!
bar 2 sets 10
145 2 sets 10
255 1 set 10
455 1 set 5
545 1 set 3
straps up from here
635 1 set 2
725 1 set 2
I decided to go for the big one... I've been dodging this weight way too long...
905 1 set 1 PR (best previous 865)
Felt really good... still a little left in the tank... and a definite confidence builder... 900 has been the hurdle... now I just need to train smart and put it together June 3!!!

[RJstrong]

Thur: finishing up this week on this work out... I have decided to take a deadlift and a dynamic bench day off... I am right at the mid point and feel like a few days of rest will only pay off in the end... here it is:
Floor presses with light chains (approx. 55lbs of total chain)
bar 2 sets of 10
bar with chains 1 set of 10 (chains from here on)
135 1 set 10
225 1 set 10
315 1 set 3
405 1 set 2
495 1 set 2
545 1 set 2 (missed the 2nd one but ends up to be a PR anyway)
495 1 set 2
405 1 set 9 (really wanted 10... not today... )
feeling good PR's have been a plenty... hopefully a few days off will be just be what the Dr. ordered!

[RJstrong]

I'm done with the training log... you know don't want to give away all my secrets... but I am so excited about my new squat PR I couldn't resist... 955!
Me and one of my workout partners have really been pushing each other and thanks to them I have gone further than I ever would by myself... basically one kid (he's 21 years old) out squatted me at our last meet (881 to my 865) and I wasn't happy about it... that is all the push I needed... he hit 955 a couple weeks ago and I hit a 905 which was a PR... today he went for 1005 and missed it... at that point I hit 905 for my second time and figured I would go for the 955 to catch him... well I caught him... actually my other partners said mine moved faster LOL... so now the race is on to 1000 baby... no turning back now!

[barbndr]

Best of luck bro...see you in LV in a few.

[RJstrong]

Best of luck bro...see you in LV in a few.

Right on brother... I appreciate it! See ya in Vegas!

[RJstrong]

let me try it this way the link didn't work for some reason... this was last years training log for Nationals.

[DeusInvictus]

thanks bro.... interesting... what are your rest periods (between sets) like.

[RJstrong]

thanks bro.... interesting... what are your rest periods (between sets) like.

it varies slightly depending on how many are training (that can be anywhere from 3 -6 guys)... as we go heavier i take longer breaks between sets but on an average i would say 3 - 5 minutes on heavy weights and 1 - 3 minutes on lighter stuff.

[Doc.Sust]

RJ, when you are doing the band squats for spped, are you wearing the suit? also tell me how the hell you are getting down to the bar to dead wearing the boss suit? what szie is the suit? what is your hip mesurement? how tight do you keep the straps?

[RJstrong]

RJ, when you are doing the band squats for spped, are you wearing the suit? also tell me how the hell you are getting down to the bar to dead wearing the boss suit? what szie is the suit? what is your hip mesurement? how tight do you keep the straps?

for this log i was wearing gear... i typically start wearing gear 8 weeks out all the way up until the meet. as far as the boss suit goes mine isn't super tight... so i have no problem getting down. matter of fact i felt like it wasn't helping at all so i changed to my old inzer hardcore which is much tighter. i will dig up the measurements if i can... but my boss the straps aren't very tight my inzer on the other hand is and it seems to work much better.

[Doc.Sust]

thanks for the info RJ

[Rookie Powerlifter]

Hello I have a question, I am 16 years old and a powerlifter, im in the 181's and have a 370 deadlift (really 355 in a meet but my uncle thought that i could have done atleats 20 more lbs) a 205 bench and a 315 squat is that good? The lifts are all Raw
and What type of equipment should i get?
II just ordered a lever belt 13mm from inzer
and any tips on the bench would be appriceated
Also i lift in the USA powerlifting