Meet in 7 wks

[cmillett]

Just found out that there will be a local APA meet in 7 weeks from 2day.
I'm considering 1 of 2 options,compete in the equiped bench division (cant go full power due too the fact that i only have 7 wks untill meet day) , or go Full Power in the Raw division.
I'm going too continue my raw periodization training with the wsbb approach to my secondarys. About 4 wks out from the meet, I'll put my shirt on as a secondary on my heavy bench days,That will dictate the division I enter.

Remember I'm supposed too take the state equiped record from my friend

[PEWN]

good luck what are you lifting now.. ?

[buckeyefootball4]

can you post a sample week of your training?

[Doc.Sust]

do both , some orgs will let you do raw and equiped, in the press they will give you 2 attempts raw and 2 equiped.

[cmillett]

I'll ask the local chairman about that,thanks

[cmillett]

good luck what are you lifting now.. ?

My raw lifts,
Sq-545
Bench-405
DL-475-? maybe a 500or a little more

My best equiped lifts,(meet lifts)
Sq-650 easy
Bench-515
DL-500 with a broken finger

[cmillett]

can you post a sample week of your training?

sure,

I work shift work as a firefighter (24/48) so I have too use a 6 day split instead of a 7 day split,
my split,

day1-bench ME
day2-Upper back only
day3-off ( I do a 14min hard run at work)
day4-Bench assisstance
day5-SQ / DL
day6-Off
day7- repeat

[cmillett]

sure,

I work shift work as a firefighter (24/48) so I have too use a 6 day split instead of a 7 day split,
my split,

day1-bench ME
day2-Upper back only
day3-off ( I do a 14min hard run at work)
day4-Bench assisstance
day5-SQ / DL
day6-Off
day7- repeat

%'s will start at 65%-90% on wk 6,mk 7 deload,wk 8 max

this is my normal off season training,my training primarys would change if I were to be 12wks out from a meet.

Bench ME day
wk
1.65% 8x3 paused
2.70% 6x3 paused
3.75% 6x3 paused
4.80% 3x3 touch n go,50% 3x3 paused
5.85% 3x3 touch n go,55% 3x3 paused
6.90% 1x3 touch n go,60% 3x3 paused
7.65% 2-3x5
8.max
SECONDARYS-iI like too use a WSBB approach for my secondary,such as brds,shirted bench,lockouts,floor presses etc.,for 2 wk rotations.I fill that while focusing on my raw as a primary and then partial ME movements as a secondary is helping me progress.


UPPER BACK DAY
I like rows,specially the T-bar for 4-6x6-8
Weighted wide grip chins 3 x failure
shrugs supesetted with rear DB flys 2-3xfailure


BENCH ASSISSTANCE DAY
I do some CG work at 50% for 3-15 for some volume,if you wanted to do speed work i would drop the pause presses on the ME day.
Arms-6x8-10
shoulder rehab-3x10-15


SQ / DL day
I like taking a % approach too the SQ and DL.
As for secondary work,i take the same approach on these as i do for the bench ME days secondarys,high boxs,rack pulls,good mornings,some suited straps down etc.The only difference is that I dont hit a 3RM max,I stay around 85% or so for the secondarys.

[buckeyefootball4]

bro spoken with louie several times and love the westside method for pl your program really could use some help, u only have 7 more weeks?

[cmillett]

Yes only 7 wks,Look at my thread titled RAW PR and you will see what this little 8 wk cycle did for me.
And the more i think of it ,i'll probably do the full power raw division.

[buckeyefootball4]

Yes only 7 wks,Look at my thread titled RAW PR and you will see what this little 8 wk cycle did for me.
And the more i think of it ,i'll probably do the full power raw division.

i understand u got results, but im a big louie guy when it comes to pl.

[cmillett]

I love WSBB for the bench,but for the SQ / DL I personally found periodization too work better for me ,Raw and Equiped

[buckeyefootball4]

I love WSBB for the bench,but for the SQ / DL I personally found periodization too work better for me ,Raw and Equiped

u only squat 500+ and your a pl i squat 600+ and my sport is fb, maybe you should give louie squat methods another try.

[cmillett]

let me explain ,1st I'm a lean 205 ,i also had a bad injury in my right leg 8 yrs ago,and for the past 3 yrs I just started training my SQ and DL.The injury cost me my entire right femur and I lost 40% of my right quad,I have pins holding my knee together a pin for a femur and a pin through the ball of my hip.
So I think my sq is pretty good
My equiped sq is somewhere around 700

I also do a lot of DE work on my SQ,in 2 wk waves.

[buckeyefootball4]

let me explain ,1st I'm a lean 205 ,i also had a bad injury in my right leg 8 yrs ago,and for the past 3 yrs I just started training my SQ and DL.The injury cost me my entire right femur and I lost 40% of my right quad,I have pins holding my knee together a pin for a femur and a pin through the ball of my hip.
So I think my sq is pretty good
My equiped sq is somewhere around 700

I also do a lot of DE work on my SQ,in 2 wk waves.

thats awesome, remember also i never use gear (belts, wraps).

[cmillett]

what is your body weight Buck?
600 lb raw sq is very nice,I plan on shooting for a 585 at the meet in the raw division.

Due too my knee,I just about have too wrap the right one,I dont have very much stability in it.Iy just seems to go out when I go into the hole,missind 40% of my right quad probably has alot to do with it.

[buckeyefootball4]

what is your body weight Buck?
600 lb raw sq is very nice,I plan on shooting for a 585 at the meet in the raw division.

Due too my knee,I just about have too wrap the right one,I dont have very much stability in it.Iy just seems to go out when I go into the hole,missind 40% of my right quad probably has alot to do with it.

6'3-6'4 230. if i was a pl i would stick to the westside setup 4 days lifting me and dym days for bp an sq.

[rhino1]

what is your body weight Buck?
600 lb raw sq is very nice,I plan on shooting for a 585 at the meet in the raw division.

Due too my knee,I just about have too wrap the right one,I dont have very much stability in it.Iy just seems to go out when I go into the hole,missind 40% of my right quad probably has alot to do with it.

why raw?

[akh 1985]

why would he use westside if he is competing raw?

and buckeye, do you compete?

[cmillett]

why raw?

why what raw ?

[buckeyefootball4]

why would he use westside if he is competing raw?

and buckeye, do you compete?

no i do not comp.

[scottish]

I personally dont like squatting without knee wraps.. Makes me nervous.

[cmillett]

Alright I made my mind up,I'm going too shoot for the state record,which is 525 in the APA fed. here in my state.
I'm going too play it by ear right now and put my shirt on as a secondary,then within 4 wks of the meet I'm going to do shirt work as my primary,I'm going to keep the shirted weight around the 80-85% range then within 2 wks find my opener.As of right now I'm getting clean a 500.
Any suggestions would be appreciated,I have 6 wks and 5 days to get 30 lbs. on my shirted bench.

[RJstrong]

Alright I made my mind up,I'm going too shoot for the state record,which is 525 in the APA fed. here in my state.
I'm going too play it by ear right now and put my shirt on as a secondary,then within 4 wks of the meet I'm going to do shirt work as my primary,I'm going to keep the shirted weight around the 80-85% range then within 2 wks find my opener.As of right now I'm getting clean a 500.
Any suggestions would be appreciated,I have 6 wks and 5 days to get 30 lbs. on my shirted bench.

what shirt are you using (sorry if i missed it in earlier posts)? are you tweaking your shirt in any way? (tweaking the neck and sleeves for example) let me know as I have seen guys get 30lbs. just from certain adjustments. 2 ez adjustments as mentioned above... obviously getting the neck down as low as possible (best way to do this if allowed is to open the back up) another is twisting the sleeves in to get a few extra pounds. now if this doesn't work you can do it the old fashion way (which is my favorite) just keep working hard and get stronger... lol! good luck bro... i hope you go and get the numbers you want!!!

[cmillett]

Thanks RJ,where you been?
I will be using a 2 ply katana size 54,500 is the lightest i can touch,and thats with a big arch and the shirt set deep in the pits.

[RJstrong]

Thanks RJ,where you been?
I will be using a 2 ply katana size 54,500 is the lightest i can touch,and thats with a big arch and the shirt set deep in the pits.

it seems like the past couple of meets that i've done took more out of me than i expected and I just needed a little bit of time off from living, eating, and breathing powerlifting. i've been lurking around the net just not really posting anything. then to top it off I just partially tore my left pec a couple of weeks ago so I'm just now getting out of the funk i've been in. i feel like it's going to heal back fine... i just need to take my time getting back to training and rehab. so i figured now is the time to try to give back or if nothing else try to help others in any way i can. i suppose being injured made me realize how important this sport is to me.

now back to the bench shirt... i personally dont have experience in the katana but i do know some friends that are using that shirt. i will touch base with some guys at Orlando Barbell and see if i can get some tips or tricks for ya. meanwhile it seems to me that your press is coming along nicely so keep up the hard work!!!

[cmillett]

thanks RJ,let me know what the Orlando BB men have too say,MUCH thanks !.

[cmillett]

heres a what I've kind of put together.I may not perform this to the T ,nut more or kless use this as guidelines.

BENCH ME DAY

brd,Shirt work / Raw work
Weeks
1.4 brd Raw with bands / 65% 8x3
2.4 brd Raw with bands / 70% 6x3
3. shirted 2 brd 475x3 / 75% 6x3
4. shirted 2 brd 475x3 / 80% 3x3
5. shirted touch 500x3, ME shirted 4 brd / 85% 3x3
6. shirted touch 500x3, ME shirted 4 brd / 90% 1x3
7.deload
8.Meet,goal 530 lbs.

Secondarys-CG lockouts for progressive sets of 5reps
Assisstance-shoulders .alternated workouts,more or less played by ear for sets of v3-4x8-10


ASSISSTANCE DAY 72 hrs later

Speed work or light volume,what ever I need too work on,speed work will be dropped 2 wks within the meet.
Triceps–6X8-10
Biceps-4x8-12
Shoulder rehab-2-3x10-15

[cmillett]

I will also use work on my raw after the shirt work.