8 weeks out to APF senior nationals

[RJstrong]

I will be competing in the 242's... i hope to hit a 900 squat, 600 bench, and 725 deadlift... that will break me into a 2200+ total which is really my ultimate goal... if anyone is going to be in the Detroit area the weekend of June 4-5 you should come check it out... it will definitely get you hyped up to lift heavy... i will be posting my progress here as the weeks go by... wish me luck!

[Blown_SC]

Those are some big #'s bro!

Good luck in the Sr. Nat's!!

[RJstrong]

Those are some big #'s bro!

Good luck in the Sr. Nat's!!

I appreciate it!!! I will have my work cut out for me... my best total so far is a 2096 squat 804, bench 567, dead 722... but i have about 7 more weeks of training... so i feel like my goal is reachable.

[Blown_SC]

You certainly sounds to have the motivation, and dedication you need! More power to ya!

[RJstrong]

A little progress report... Mon. was my squat day... first day back in gear... right now i am using an inzer hardcore squat suit... but have a titan custom boss ordered and heading my way soon... anyway i worked up to a single at 725... with my squat suit straps down... it felt easy... then my final single, straps down at 800... felt easier then the 725... walked away feeling really good... it was for sure my best attempt at 800 ever! tues. and wed. are off days... back in the gym thur. which will be the big bench day!

[jc3]

Good luck my man. I am from MI and used to powerlift. Perhaps I'll look you up in the Big D........JC

[RJstrong]

Good luck my man. I am from MI and used to powerlift. Perhaps I'll look you up in the Big D........JC

Thanks man!!! while we are on that topic let me post the meet info. it will be held at the Doubletree Hotel Detroit Metropolitan Airport... 31500 Wick Road... Romulus, Michigan 48174... schedule is as follows Sat. June 4: a.m. all women, p.m. men 114-198; Sun. June 5: a.m. 220-242, p.m. 275-SHW if more than 100 lifters enter the main schedule change will be all women and men up to 165 will lift on Fri. June 3. (we will see, i have a feeling that there will not be more than 100 lifters)

[RJstrong]

Chest: today I hit floor presses, turned out to be a good workout. i worked up to 4 sets of singles with 585lbs.
here is a quick run thru:
bar 2 sets 20 reps
135 2 sets 15 reps
225 2 sets 3 reps
315 2 sets 3 reps
405 1 set 3 reps
495 1 set 3 reps
585 4 sets 1 rep
now it's time to eat and rest deadlifts tomorrow!!!

[RJstrong]

the past 2 weeks my deadlift has been feeling a bit slow... i may have to take a deadlift workout off here soon. today we did deads with light chains... the light chains we use total 50lbs., here is a run thru:
135 2 sets of 10
225 2 sets of 10
315 1 set 3 w/chains
405 1 set 3 w/chains
495 1 set 3 w/chains
585 1 set 3 w/chains
675 2 sets 1 w/chains

[Lurch]

I should be in Detroit for Nationals to wrap etc... My team is going to be there in force so it should be fun. PM me with your name so I will know who you are when you lift. A 2200+ total would be sweet, if you do total that much will you be going to worlds? I sure hope so.

[Lurch]

Correct me if I'm wrong...but isn't 2099 a qualifier for worlds?

[RJstrong]

Monday- always a squat day for me... it went very well... i hit a PR!!! Which is very important for confidence... here is a Squat Session run thru:
bar 2 sets 10
145 2 sets 10
235 2 sets 3
325 1 set 3
415 1 set 3
595 1 set 3
775 1 set 1
865 1 set 1 (PR)
it felt pretty good considering that is the most weight i have ever had on my back... i brought it down controlled, hit parallel and drove it home! i am psyched for this meet. next order of business is 900...
gotta say we use a squat bar that weighs 55lbs. (so all those numbers are straight plates, no nickels or dimes around here) its longer so it can handle more plates and it is rated for 1000lbs. +
the best part of my final attempt is the whole gym stopped to see it. man it looked sick 9 plates on each side, but my cheering crowd hyped me up and i stuck it!

[Power76]

That's a mean squat you got there bro. Congrats on the PR. What kind of training system do you follow? Westside?

[RJstrong]

That's a mean squat you got there bro. Congrats on the PR. What kind of training system do you follow? Westside?

Thanks bro! everyone here understands the work that must go in to achieving ones goals, it's hard but what a great payout! nothing like hitting a PR on any lift! As far as training is concerned my crew definitely incorporates many of Westside's theories. I am a firm believer in speed as the deadliest weapon. (p=fd/t) power is equal to force times distance per unit of time. So with that being the case we have used everything we can think of to increase bar speed. This training cycle we have used chains with great success for increasing bar speed, but in the past using bands or bands & chains has worked as well. Every week its something different!

[Power76]

Cool. Good luck at Seniors. Two of my partners will be there lifting in the 220's. I wish I could make it but money is tight this year. Keep posting your progress!

[RJstrong]

Wow... i am still feeling the affects of the PR squat day, and probably will for a couple more days, so i did a lot of warm ups, but was still able to grind out a good bench press day. Today we did 3 board presses here is a quick run thru:
bar 4 sets 10
135 4 sets 10
225 3 sets 3
315 1 set 3
405 1 set 3
495 1 set 3
here is where i started using 3 boards:
585 2 sets 3
635 2 sets 3
650 1 set 1
normally i would do a few sets of singles at my maximum weight, but had to listen to the body and call it, like i said i will being paying for monday for a couple more days... overall i felt good though, i felt explosive on all sets especially the board presses. time is screaming by, the meet will be here before i know it! at this point ibuprofen, and ice are my two best friends.

[goodtobeapimp]

Great thread. Always enjoy reading your posts. Haven't been into the powerlifting scene in awhile,myself. Your regimen just gave me flashbacks of hell. I wish you the best man. Keep us updated. Lift hard....

[RJstrong]

Great thread. Always enjoy reading your posts. Haven't been into the powerlifting scene in awhile,myself. Your regimen just gave me flashbacks of hell. I wish you the best man. Keep us updated. Lift hard....

Thanx bro, i really appreciate that! flashbacks from hell... now that's funny! i am at the halfway point and i have to admit that the training is at the grueling point... but i wouldn't trade it for the world. i will definitely keep the progress reports coming.

[RJstrong]

Nothing fancy here today, definitely felt the need to give the lower back a chance to recuperate since I have pulled heavy the past 6 weeks. Today I decided on doing some speed work at about 55% of my max DL... here is a quick run thru:
135 3 sets 10
from here on out all I am thinking is perfect form & pull a fast as possible:
225 2 sets 10
315 1 set 10
this is the real work set:
405 4 sets 3
that is it, felt good, and my lower back will thank me later. I even cut out hyper extensions, I normally follow deads with some variation of hypers. I did work abs, i am actually pretty proud of myself that is 8 weeks in a row of doing abs... that has got to be some kind of record seriously though, it has been helping, my core feels strong as ever!

[RJstrong]

Today I incorporated light chains (approx 55 lbs. total) and worked speed on close grip bench... once again felt the need ease off the heavy weight and work on speed. decided to work in the 50 - 60% range for triples, here is a run thru:
bar 2 sets 20
135 2 sets 20
225 1 set 20
strarted chains here:
225 1 set 3
working set:
315 4 sets of 3
finished with some bicep work hammers and reverse grip curls.

been feeling a slight throbbing in the elbows (comes with the territory) but other than that I felt good, felt like my speed was good. once the heavy squats start, the bench is always affected a little bit... nothing a little ice can't fix though! Now its time to rest up for squats on Mon.

[RJstrong]

The countdown is in full effect. At the midway point and feel really good. A couple of speed days helped the body recover nicely. Today was squat day and the mission here was to run thru similar to a meet warm-up and then hit the opener while two people watched for proper depth. here we go:
bar 2 sets 10
145 2 sets of 10
235 2 sets of 6
325 1 set of 3
415 1 set of 3
505 1 set of 3
put the belt on:
595 1 set of 3
here goes straps up, wrapped knees, belt for opening attempt:
805 for a single, SMOKE SHOW!
felt good, partners said depth was great, it felt like a long ways down there this worked out perfect, opener was effortless (just the way it should be!) and it felt like an easy day, which my body needs. I think pulling back on the reigns for a few days will pay off huge for the next couple of weeks. it's not always easy to keep the ego in check but at this point it's about training smart not just training hard!

[Aboot]

Looking good man. Keep the updates coming.

[RJstrong]

Looking good man. Keep the updates coming.

thanx bro... i appreciate all the support and kind words. in doing this i hope others can see what it takes to train for a big meet, i would love to inspire others to train with passion and to leave it all in the gym, h*ll hopefully inspire someone to try a powerlifting meet... thier really is nothing like it! this does put a little more added pressure on me, since i will ultimately have to let everyone know at this forum how i place, but i think its worth it!

[Power76]

I second that. I think it's great that you are posting your training. I feel that it could be very useful for newbies that come on here. Maybe I'll jump on board and start posting mine. Posting workouts is a great way to learn from each other.

[RJstrong]

I second that. I think it's great that you are posting your training. I feel that it could be very useful for newbies that come on here. Maybe I'll jump on board and start posting mine. Posting workouts is a great way to learn from each other.

Agreed... from newbies to old pro's, sharing work being done in the trenches can help all of us. In powerlifting as soon as you stop searching for knowledge you just gave your competitor the edge!

[RJstrong]

Well I got my new bench shirt in... I think this is the one! If all goes well I may get a bigger bench than I intitially hoped for. But before I get too far ahead of myself let me give you a run thru:
bar 2 sets 20
135 2 sets 10
225 2 sets 3
315 1 set 3
405 1 set 3
495 1 set 1
I put on my big bench shirt (you guys here that know about shirts would probably laugh... it really doesn't do much for me)
possible opener:
550 1 set 1 (smoke show)
I put on my new shirt for my next attempts:
600 1 set 1 (came down to about 2 board press... easy press from there)
650 1 set 1 (almost got it to touch... another easy press from there)
700 1 set 1 (strange... my partner said 650 came closer... but almost touched and managed to muscle it up)
Man I'm hyped up. I think in a couple more workouts this new shirt should be broken in perfect. If I can get into the 650- 700 range... look out! I really feel that 650 is right around the corner.

[RJstrong]

Today was a good day! The past 2 weeks working with lighter weight and working speed really paid off. I hit a PR today! Here is a look:
135 2 sets 5
225 2 sets 3
315 1 set 3
405 1 set 3
495 1 set 1
585 1 set 1
705 1 set 1 (this will be my opener)
*725 1 set 1 (PR)
I have attempted 725 probably 4-5 times in the past year, usually could get it to my knees. Today it came right up! It always feels good to hit a PR. I hope that this is a good sign, I always pull better in a meet than in the gym. This is the one lift that I do raw, and that's just the way I'm gonna keep it!

[LIL' DADDY]

RJ - Good luck bro, there is going to be some serious competition there. Just to give you a heads up.

Lurch - Where do you train? As you said your crew will be there in full force. I am assuming you are a part of DBB.

[LIL' DADDY]

RJ - PM me your name as I will watch for you as well. I will be there to root on my boyz.

[RJstrong]

RJ - Good luck bro, there is going to be some serious competition there. Just to give you a heads up.

Lurch - Where do you train? As you said your crew will be there in full force. I am assuming you are a part of DBB.

I think any time you enter into a national event you just have to expect the competition to be fierce! The beauty of powerlifting, as far as I see it, is it's really a competition against yourself. No matter what meet I do it's all about outdoing the number's I put up previously... and in my book if I accomplish that I'm victorious. The truth of the matter is that I would rather compete against 25 people than 2... I want the top 3 places to be earned... as they say I will let my number's do the talking... and may the best man win!

[RJstrong]

Today was a light day. Another day just to get a little pump... No presses today just a rehab workout as the elbows need some recuperation. Here is a look:

decline skull crushers 5 sets: 4 sets 20, 5th set drop set 60 total reps 20/20/20
tricep machine extensions 4 sets 20
bicep machine curls 4 sets 20/20/15/15
preacher curl 6 sets 12-15 (3 sets regular/3 sets reverse used a fatty bar)

Easy workout today, kept the weight light. Nothing to it just a quick pump. It is more about recovery at this point than anything! Had an excellent week of training I think my goal of hitting 2200 is reachable, just have to keep training hard and smart!

[goodtobeapimp]

I think any time you enter into a national event you just have to expect the competition to be fierce! The beauty of powerlifting, as far as I see it, is it's really a competition against yourself. No matter what meet I do it's all about outdoing the number's I put up previously... and in my book if I accomplish that I'm victorious. The truth of the matter is that I would rather compete against 25 people than 2... I want the top 3 places to be earned... as they say I will let my number's do the talking... and may the best man win!

Totally agree with all that. I've always felt this way. It's one of the few sports you can actually lose but still win,and take home more motivation to better yourself.

[RJstrong]

160 registered lifters for APF Sr. Nationals... Wow, what a turnout! I can't wait this is gonna be a phenomenal meet!

[RJstrong]

Well I fly out tomorrow morning. I hope I can get my lower back feeling a bit better! When I walked out with my 805 squat opener I felt my lower back strain a bit. Damn, I wish we had a MONOLIFT at my gym! I am not gonna let a little strain in the back slow my down, the good thing is I still hit my lifts. I have been walking a little funny but I don't think it will affect my lifting too much. I have been icing, and using a lot of ibuprofen. Any way here is a look at Mon:
Squat:
bar 2 sets 10
145 2 sets 10
235 1 set 5
325 1 set 3
415 1 set 1
505 1 set 1
595 1 set 1
805 1 set 1 (I felt the back as I took a step back with my left foot, now I will see what I'm really made of)
Bench:
bar 2 sets 10
135 2 sets of 10
225 1 set 3
315 1 set 3
405 2 sets 1
550 1 set 1 (felt pretty good on the back, It did make it harder to touch the floor with my feet, but overall not bad)
Well wish my luck. This will be the first meet I have ever done feeling slightly injured, so I think it will be a good test of what I'm made of. No excuses here I still plan on the original goal of breaking 2200! On a little side note looks like Travis Mash will compete at 242.... what a honor to compete with such great lifters!

[power65]

I agree w/ RJstrong. I hate going to a meet and there's only 2-3 guys in my weight class. Nothing worse. But then again, as long as you are getting better every meet I guess that's all that matters. But doesn't it feel good to beat out a bunch of other lifters? I mean isn't that what it's about.... competition. It always feels awesome to win.

[Power76]

No kidding. I saw the list for the 242's and there was 25 lifters in that class!

[RJstrong]

Ah... my favorite day! feeling good about the squat. At this stage I'm about as strong as I'm going to get, so it is imperative to lift smart and find ways to keep the confidence growing up until the big day. Today's game plan was like many others recently... warm up similar to a meet and hit at least an opener*. Here you go:
bar 2 sets 10
145 2 sets 10
235 1 set 3
325 1 set 3
415 1 set 3
505 1 set 1
595 1 set 1
*805 1 set 1
That is it simple and to the point. Each time I hit my opener it feels a little lighter than the last time. My next two days are off days so I am going to rest and study (I have a couple of final exams this week) Economics and Trigonometry... sounds like fun huh!

[RJstrong]

Great news... I finally did it! I hit a 655 bench press today. It's been close the past few weeks, and today it happened. Can you tell I'm excited? It blew right up like it was nothing... man, I love my new bench shirt! All it took was a technique that I have never tried before to get the bar to touch... raising my head off the bench and following the bar down untill it touched. Man talk about a confidence builder... my quest for a 2200+ total is well within reach now. I just have to put it all together June 4! Here is a quick run thru of my workout:
bar 2 sets 20
135 2 sets 10
225 2 sets 3
315 1 set 3
405 1 set 3
550 1 set 1 (I put on my big shirt for this attempt)
655 2 sets 1 (new shirt...first time didn't touch, second touched... SMOKE SHOW!)
675 1 set 1 (spotter gave me a little bump on this one)

[RJstrong]

Today was a light day. Focused on form & speed. I'm letting the lowerback recuperate for squats on Mon. I will be testing out my new Titan squat suit... in hopes of learning it's groove quickly! Check out today's work:
deadlifts:
135 2 sets 10
225 2 sets 5
315 2 sets 3
work sets:
405 4 sets 3

hypers:
4 sets 15

hanging leg raises 4 sets 10
supersetted w/ situps 4 sets 10

[Power76]

Great job on that big bench! You keep this up and we will be seeing you on the big WPO stage soon. 700 is just around the corner....