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View Full Version : Quest for 1600# Raw total at 198#



BLOWNBY
08-10-09, 1:41 pm
Well i am 198# USAPL lifter here with about 1.5 yrs under his belt of competing. Shooting for a 1600# total by end of 2010. Next meet will be Bench nationals for fun! (im not a bencher). Next full meet will be Nov 14th. Plan is 1540+ total: 550, 390, 601.

My current bests are: 540, 390 & 590.
Current OH state record holder for:
- Raw Full meet total, (1488)
- Raw Squat full meet lift (540)
- Raw Deadlift full meet lift (590).
Placed 4th at Nationals last year.

I have been lifter for about 10 years now pretty hard. Mostly as a "power builder" and strength has just been a part of it! Buddy got me into this obsession a year and half back and now here i go.

boondocker
08-10-09, 2:13 pm
this should be gooooddd.. you have to keep me posted with your training and goals. hell i might even have to come find you at your next meet. with numbers like those , the current ohio records will be a thing of the past. good luck.

CuttDeez
08-10-09, 2:16 pm
Im in looking good brother!

BLOWNBY
08-10-09, 2:25 pm
My current bests are: 540, 390 & 590.
Current OH state record holder for:
- Raw Full meet total, (1488)
- Raw Squat full meet lift (540)
- Raw Deadlift full meet lift (590).
Placed 4th at Nationals last year.



I guess i should better clear that up! Those state records are MY records. That list was my major accomplishments to date.

J Wong
08-10-09, 4:28 pm
In.


You know, after I hit my 1400, this was going to be the exact same name of my new journey I was going to start? LOL

What kind of training routine do you follow?

boondocker
08-10-09, 4:32 pm
hell yeah , it's gonna get heavy in here.

BLOWNBY
08-11-09, 10:10 am
In.


You know, after I hit my 1400, this was going to be the exact same name of my new journey I was going to start? LOL

What kind of training routine do you follow?


Good luck to you as well

BLOWNBY
08-14-09, 11:17 am
Wrapping up a good week tomorrow w/ some ME squats! Can't wait as the last 4 weeks of squats have been set schemes of 8 reps only, ending with 430# last week for 8! These are damn taxing on the back! Long time to hold & move that much weight. Last week was:
135x8, 225x8, 310x8, 395x8 & 430x8.....these look easy on paper,but KILL. The 395x8 drains you and then the 430 x 8 destroys ya!

Can't wait to start some heavy squating again! here is a vid from my last meet & sqaut PR!
http://www.youtube.com/watch?v=6NQwWBTgevs

boondocker
08-14-09, 12:09 pm
smoking leg day coming up. what else are you goin to throw into it fro supplemental lifts? very good lift on the video. interested to see what you next pr will be. i had leg day today, tgif i guess. not everyone looks forward to fridays the same way i do!

BLOWNBY
08-14-09, 1:04 pm
Accesory stuff will probably be just some leg press, hack squat & some leg curls. I hit hams (stiff leg dead lift) pretty good on Tuesday with back, so i'll keep it light on these tomorrow.

Hopefully i can report back some sweet numbers & a vid or two!

boondocker
08-14-09, 8:30 pm
all sounds good. won't be able to check the post till sunday. good luck witht the ME tomorrow.

BLOWNBY
08-18-09, 11:51 am
Had a good session sat. Back at heavy weight coming off a 2 week break & 4 weeks of reps of 8's.

Had my best (gym) PR's. I got 515 raw & 545# w my old red line knee wraps. They provide a little help. Last time i attempted 545# w/ these wraps, i missed it about 1/2 way up! This was about 2 months back.

135x10, 225x8, 315x5, 405x3, 475x1, 515x1 & 545x1(knee wraps).

Squats w/ 100#'s of chains.
-----405# plus chains x3
-----435# plus chains x2
-----435# plus chains x1
-----385# plus chains x5

Glute Ham raises 4 sets, then super setleg curls & revers hypers.........

BLOWNBY
08-27-09, 2:44 pm
gettin diet in check as i prep for Bench National in 2 weeks. This is gonna be fun as i am gonna go for 181# class.

I wanna try a full meet at 181 and this will give me a good learning chance! Woooo Hoooo

ghost
08-27-09, 2:57 pm
Subbed!

BLOWNBY
09-02-09, 10:35 am
Weight has been coming off good with only 10 days left till Bench Nationals.

I weighed in at 194 this morning. Strentgh still seems to be good. Last weekend i finished up an overload day of squats on sat.

I was doing squats, w/ a pair of briefs.

worked up to 405 raw, then added the briefs & chains:
430 +115# of chain x 3
465 + 115#chain x 3
485 + 115# chain x1
500 + 115# chain x1 just needed a small bump mid point. This is my weak point.

Here is the vid of 485#

http://www.youtube.com/watch?v=n1D7c19CCrA

BLOWNBY
09-15-09, 1:18 pm
well, just getting back to the forum after the 2009 USAPL Bench Nationals. I ended up entering as a 181 lifter. I won the raw division with a lift of 358. I had a good 10 pounds left. but only needed 358 for the win so got that oppsed to a high 360 lift & risking a missed attempt.

ghost
09-15-09, 1:28 pm
well, just getting back to the forum after the 2009 USAPL Bench Nationals. I ended up entering as a 181 lifter. I won the raw division with a lift of 358. I had a good 10 pounds left. but only needed 358 for the win so got that oppsed to a high 360 lift & risking a missed attempt.

congrats !!!!

IRBS
09-15-09, 1:37 pm
Awesome work at Nats man. Go get that total now!

And yes, 181 at 6 feet tall is a bit lanky, LOL. If it works though, it works. Youre a strong dude. Just keep doing what youre doing.

BLOWNBY
09-15-09, 1:53 pm
Awesome work at Nats man. Go get that total now!

And yes, 181 at 6 feet tall is a bit lanky, LOL. If it works though, it works. Youre a strong dude. Just keep doing what youre doing.

Thanks, hopefully i can get a pic or vid loaded soon. I plan to stay & compete at 198. I just wanted to give 181 a go for this meet as i had a better chance at that weight than 198. Plus i proved(to myself) i really wouldn't lose much if any strength. I was messing around with my diet a few years ago, before PL.....and seemed to maintain most my strength. So figured i could do it again, now with even better knowledge of my body.

boondocker
09-15-09, 4:07 pm
congrats on the win. very impressed with the weight you were able to cut to get into the 181's , still at a very strong bench of 358, how do you think you would have fared in the 198's , because if you are moving that much weight at 181, i can only imagine where you would be at 198. plus with all of your lifts being raw that is very impressive. keep us posted on the lifts.

J-Dawg
09-15-09, 4:43 pm
well, just getting back to the forum after the 2009 USAPL Bench Nationals. I ended up entering as a 181 lifter. I won the raw division with a lift of 358. I had a good 10 pounds left. but only needed 358 for the win so got that oppsed to a high 360 lift & risking a missed attempt.

Very impressive showing. Definitely subbed here.

BLOWNBY
09-16-09, 9:34 am
congrats on the win. very impressed with the weight you were able to cut to get into the 181's , still at a very strong bench of 358, how do you think you would have fared in the 198's , because if you are moving that much weight at 181, i can only imagine where you would be at 198. plus with all of your lifts being raw that is very impressive. keep us posted on the lifts.



I would have been able to medal probably at 198. Cierri, opened raw with a 501 lift and got it. He is by far a freak in the bench at 198. Most guys at 198 that are benchers are around low to mid 400's. I defnitly am not there yet. I hope./need to get it into the low 400's in the next yr. I can do it at 198. I was hittinh 400/405 in the gym last yr. But have lost a little due to more focus on the squat & deadlift i think.

Again i am not a bencher, rather a full meet guy and knew i'd have a better chance at 181, so thought lets get the diet & sweat ON!! LOL

BLOWNBY
09-18-09, 10:34 am
I just accepted my 2010 Arnold Classic invite for next MArch! Whoo Hoo.
This is gonna be some tough competition this year. This will be my second year. I did it last year and won my weight class & took 3rd overall.

boondocker
09-18-09, 10:58 am
hell yeah! congrats. i guess i will see you up there. i am not competing of course but will watching for you . i hope to spend the whole weekend again. how heavy are you looking to enter. keep us posted for sure and congrats again. keep hitting it hard .

BLOWNBY
09-18-09, 11:08 am
either 198 or 181. As of now the plan is 198. I will be lifting friday morning tho, if you can make it. It sucks being friday, but they put the big lifts (bench only deadlift only on sat & sun! They want the big crowds & money on those days!

Oh well

boondocker
09-18-09, 2:28 pm
for sure, i ususally get there a few hours before the doors open , so i will def. look ya and some big lifts. stoked that the animals will be repped at the arnold. you will have to get into the cage as well. keep trainin' hard.

BLOWNBY
09-18-09, 2:37 pm
i'll be weighing in then! lol.....Hungry & thirsty!

BLOWNBY
10-20-09, 11:50 am
Last few weeks i have been doing a pretty intense workout.......Bench 2x's a week & squat 2x's a week.

looked like this: weight - sets x reps

Tuesday --------Thurs-----------------Sat
S-430# 6x2-----dead 470# 6x3-----b-310# 6x2
b-310# 6x3-----------------------------s-430# 6x3

Week 2
S-430# 6x2-----dead 470# 6x4-----b-310# 6x2
b-310# 6x4-----------------------------s-430# 6x4

Week 3
S-430# 6x2-----dead 470# 6x5-----b-310# 6x2
b-310# 6x5----------------------------s-430# 6x5

Hurt my back pulling this week so skipped it the following week. Need a deload anyway....So gonna rest it up for like 2-3 weeks.

Week4
S-430# 6x2----no dead...basics stuff---b-310# 6x2
b-310# 6x6 -------------------------------s-430# 6x6 only did 4 sets...gonna puke

HERE is where i am at TODAY! Bench here i come

Week5
S-430# 6x2------dead 470# 5x5--------b-310# 6x2
b-330# 5x5------------------------------- s-460# 5x5 will proabably delay a week to rest up!

BLOWNBY
10-28-09, 10:40 am
well i nailed my 325# Bench 5 sets of 5 last week.
http://www.youtube.com/watch?v=lGDfr1mn_1Y&feature=channel

I took the week easy on deadlift, just did some light sumo & conventional work up to 405 for stretch back out. On sat did some light squat, just up to 275 for moderate reps, then did heavy leg press. Still trying to preserve & rest up the back.

Yesterday i was back on for week 6 of my routine. Bench 350# 4x4....nailed them. Here is vid from my last set.

http://www.youtube.com/watch?v=xsMFTj2Cd74


After bench moved on to some light squat to get back to it;
135x 12
225x 10
315x 7
405x 2
430x 2
435x 2
435x 2
445x 2

Back felt fine, but is still stiff day in day out. Need to figure out better posture at work...i think!

BLOWNBY
11-05-09, 1:01 pm
Less than 2 weeks till OH state meet!
Bench is definitly still going good. Which has been my main concern the last year as it really has gone down like 15#"s.......

Bench:
Bar, 135x12
185x10
225x8
275x5
330 x 3
370 3 sets of 3. Here is vid from last set.
http://www.youtube.com/watch?v=6p12fOBgSRQ

Set 1 was slow. 2 real fast & smotth. 3 good, but a little fight on last rep, I didn't get a great setup....

Heavy holds after this. & some light DB Incline for 10-12 reps

machineman
11-05-09, 5:22 pm
glad I found this! count me in.....

BLOWNBY
11-06-09, 10:53 am
Well i worked back last night.......

Some light pull downs. 4 x20 reps
BO rows satnding on a Bench
135 x12
185 x10
205x 8
225 x 8

Dead:
135x 15 x 2
225 x 10
315 x 8
405 x 8
495 x 3
495 x 5
545 x 2

Good Mornings
4 sets of 12

Back was feeling it and i could slightly feel it in my hip again. I am gonna skip meet and take a few weeks off of dead and start back with High reps to be sure all healed up before i hit HArd training for Arnold. Late Nov-Mid December will be higher reps lower weight & drop sets ........Come Mid December it will be Balls to the Wall till Arnold!

Gambit
11-06-09, 10:59 am
Some terrific stuff in here. Glad I found this Journey. Can't wait to see how you kill it at the Arnold!

BLOWNBY
11-06-09, 11:01 am
Thanks man...it will be a tough venue this year as each year it gets harder to qualify let alone compete. There are some serious freaks at Arnold, plus it is an international event!

firsthorseman97
11-06-09, 11:09 am
Just stumbled on to this. Consider me subbed!

BLOWNBY
11-10-09, 1:50 pm
Another good bench day considering! I had the task of 385# 2x2 today. I got 2 reps on my first set & only missed my 2nd rep on set #2. I may have done to much warmup and been a tad exhausted, but i figured it was a workout :-O

few light flys to stretch
bar x 20
135 x 15
185 x 12
225 x 8
275 x 5
315 x 5 probably should have done 3
350 x 3 probably should have done 1
385 x 2 (See vid)

http://www.youtube.com/watch?v=UagoK1L3H9c

385 x 1 missed number 2

Followed up with chains to work on lock out
and then some high rep dumbell incline and the high reps cable low rows

BLOWNBY
11-19-09, 12:04 pm
Well finished up my bench routine and finally got my bench back to where i should be....now to get to like 415 by Arnold or a tad more

I did a moderate warmup:
barx15
135x12
185x8
225x5
275x5
315x3
365x1 paused very easy
390x1 paused very smooth & easy
405x1 paused blew up, but struggled a bit on the lockout....heavy tri's work!!

Gonna give a week or two break and redo the program but, bump the numbers up 10's all around. Also for the first time actually created/outlined a full program for me till ARNOLD...15weeks! Hope to end up with 560 squat, 415 bench & 625 deadlift

BLOWNBY
01-05-10, 2:33 pm
Just getting back to update....been slacking on puter, but not workouts.

Well just before my last post here, i decided to actually draft up a routine for Arnold. I mapped out a 16 week program peaking at Arnold & basing on what i know has worked for me in the past w/lifting & what i have been interested in incorporating & centering around my Max attempt goals at Arnold.

So far the last 8 weeks of this have gone great and i am feeling good. Also decided to compete at 198 not 181 for arnold.

Here is some action from last heavy dead & heavy squat routine.
Basically i am in a 2 week on ramp- 2 week off for deads & a 3 week on ramp & 1 week off for squat. Bench is a long 8 week ramp, rest & re-ramp.

Squat 485# x3 for 3 sets
http://www.youtube.com/watch?v=iZgslcnsgw8

deads 545# x3 3 sets
http://www.youtube.com/watch?v=H_0zPPd3HF8

mritter3
01-05-10, 2:40 pm
those vids are impressive man...looking good in here...gonna follow this one.

machineman
01-05-10, 5:42 pm
great looking lifts, bro.....will be keeping an eye on this!

BLOWNBY
01-06-10, 9:31 am
Thanks guys....hopefully the next 8 i continue to advance on the routine. Dead is my nemesis as it has been stagent for 2 years now? My start sucks , but lockout is awesome. If i can just get the weight past my shin, i am Golden. So really need to work on that.

Other than that squat is coming nicely as is bench. Squat has really come up in the last yr since i started competing. Bench has been consistent, but time for a gain!

BLOWNBY
02-16-10, 10:12 am
Well Arnold is less than 3 weeks away. Finished up my heavy squat work......

Check this out! First time video creation!

http://www.youtube.com/watch?v=NMUCDS6J490

BLOWNBY
05-11-10, 10:40 am
Been a bit since i posted any updates. I eneded up doing pretty well at Arnold.

Squat: Opener of 480 went very easy....2nd attempt of 530 was easy as well, however somehow i tweak my back and it cramped & tightened up very bad. No idea what happened other than maybe going to deep & the lower back relaxed & rounded. Never hurt during the lift, just about 20 secs afetr i racked the weight. Oh well, i figured I came this far may as well go for the 3rd and a PR. 556 on the bar. Got it! Wasn't easy but definitly had it.

Bench: Opener 363 was easy, 2nd attempt at 380 went pretty smooth. 3rd at 391, seemed to come down a tad fast & flattened me out. Just missed the top lock out.

Dead: By now back was definitly in pain, so decided to at least warmup and figured i would just open light and do sumo if needed just to stay in the hunt for a place and finish the meet. Warmup felt fine, decided to pull 518 conventional and see how it felt.
No pain pulling, just hurt like hell getting down to the bar. 518 went up very easy. So decided to go for 573 on 2nd. That went up pretty good, no pain pulling again, just hard getting down to bar. Decided to give my Nemesis of 600# barrier a go anyway. 601# on the bar.....started to go but began to feel back & my head said "let go, save it for another day". I knew i had already secured 198# win atr this point as well.



Vid of the action:
http://www.youtube.com/watch?v=-L9hXRD4Tyk

BLOWNBY
06-29-10, 11:14 am
Well I finally broke the 3x's BW pull & 600# barrier!

I just did a meet, somewhat haphazardly.....alot going on here...tornado's to speak...

Anyway, squat is tough when not prepared. opened 483, 523, went smooth but called for depth. I think i had to much caffeine and was all Geeked up and cut it short, went to 540 for last attempt. Sat my ass to calves and made the hardest grinder of my life! But got it!

bench, 353, 364, 375......still struggling here....
dead.....573, 601, missed 611.

Totaled 1515 Overall a ood day given all that i had going on & didn't really prepare/focus on the meet.