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View Full Version : My Journey to Raw Unity Meet (R.U.M.) Lightweight Champion



Mikey132
11-22-10, 7:04 pm
Hello all, my name is Mike Kuhns. I'm a Powerlifter who competes primarily with the USAPL/IPF (single ply) and A.D.A.U. (Raw). I have been so fortunate to be invited to this years Raw Unity meet in Tampa, Florida. The day I will be competing is Jan.22. I've been competing in gear the last few years and had good success with it. I was very much excited when I found out I could compete at the R.U.M. this year as I started my competive Powerlifting "career" Raw and feel I am much better competively Raw than equipped(which I am pretty good at already). Anyway, I just started getting into meet training mode and thought I'd post my training numbers up here and would love any comments/criticisms/questions/concerns to be posted. As I am only 25 and still have a crap load to learn.
This Past training week:
Tuesday Nov.16
Deadlift off of 2 45lb plates: 135x6,185x3,225x1,275x1(,--no belt), (with belt)335x3,355x2,370x1
Friday Nov. 19:
Bench Press: 135x12, 185x5,225x3,265x1,295x1,315x1,320x1 (These numbers were a pleasant surprise as I am on no supplements currently...look to start that at this weeks end. Diet is poor (will fix) and my previous night ended late with a bit of whiskey in me.
No assistance work as had no time to do it with schedule issues.
Saturday Nov.20:
Squats: 135x10,225x5,275x5,315x3,365x1,405x1 <---all with no Belt
With Belt 455x1, 475x3, 500x1
-Finished workout with Lying Dumbell Tricep Extensions (favorite bench assistance exercise)
20'sx10, 30'sx10, 45's for 3 sets of 12
Note: all easy and fast

Today Monday Nov. 22: Belt Squats (Milo Belt Squat Harness): 115x12, 165x12, 215x7, and 265x25 and 22.
After top two sets (whilst breathing very heavily) followed with 20 reps of pullovers...using only the 15lb. dumbell as weight means little with this exercise.
-One legged leg curls- 140 lbs 1x20, 1x25, 1x23

-Will continue to post training sessions. Hopefully some of you have comments to add, or anything to add for that matter

Vaze_06
11-22-10, 9:41 pm
why lying DB Tri Extension and not another exercise
and good luck with the meet. not much around here but always fun to follow a PL journey

Mikey132
11-23-10, 5:16 pm
why lying DB Tri Extension and not another exercise
and good luck with the meet. not much around here but always fun to follow a PL journey

There the only single tricep exercise for me that hits all three heads of the muscle. Now, I have a short humerous so my mechanics are different from most. But its been the best for size and strength of that muscle

Mikey132
11-23-10, 5:20 pm
Quick workout today Tuesday Nov. 23

Speed Deadlifts of of two 45lb plates: 135x8,185x5, 225x1,and 285x3 (loose belt)
Pull Up's: First set Wide Grip (my strongest) 35 reps, Second set Shoulder Width Grip after 1 minute rest from first set got 14 reps, third set with super max wide grip and 1 minute rest from second set did 11 reps.
That was it, short and sweet today

Mikey132
11-26-10, 7:47 pm
Dumbell Shrugs (no straps):50'sx10, 75x3x20. This is good for me as grip is my weakness...my only weakness in Powerlifting. Bent Over Rear Delt Raises 25's 3x20...keep it light for that movement as I am recovering from a tear in my right meniscus

Mikey132
11-27-10, 1:59 pm
Today I squatted with the Twin City Powerlifting club. Went 135x8, 225x5,275x5, 315x3 (third was a pause), 365x1, and 405x1. These were all with no belt. With belt went 445x1, 475x1, and finished with a p.r. 505x2 (which there is a video of on my facebook page).
Afterwards while the rest of the team was finishing up I did dumbell tricep extensions:20'sx12,30'sx12, and 45'sx3x12
Between those sets I did dumbell laterals with the 30'sx3x12

J Wong
11-27-10, 2:08 pm
In. I'll be there as well in the middleweight division.

Mikey132
11-27-10, 5:34 pm
Awesome, can't wait to see you there bro. Best of luck in the rest of your training.

Mikey132
11-30-10, 7:46 pm
Monday Nov 29: Belt Squats: 115x12, 165x12, 215x7, 265x28 and 23 (Very difficult, the kind of exercise that can help a guy whose built for Squatting). Finished the top two sets at 265 with Pull Overs with 15lb. dumbells 2x20 (no rest)..I.E. one breath per rep....gotta love the Arnold throwback strategy.

Tuesday Nov.30: Deadlifts standing on two 45lb. plates: 135x6, 185x4, 235x1x1,285x1,330x1 (<---All with no belt)
355x2, 382.5x1 (with belt)
Pull Up's: 1st set Optimum grip 30 reps, 2nd set Shoulder Width Grip 20 reps, 3rd set Super Max Grip 15 reps.
Dumbell Tricep Extensions:20'sx12,30'sx12, 45'sx3x12 (30 second rest between each set)
Dumbell Lateral Raises: 30'sx3x12 (followed each set of Tricep Extensions)

Mikey132
12-02-10, 7:44 pm
Bent Over Dumbell Braced Rows:35'sx12,50'sx8,75'sx3x10 (No straps)
Immediately follwed each set with Dumbell shrugs 75'sx3x12
Dumbell Curls (not my best lift):25'sx10,40'sx3x12.
Nothing great, short and sweet. Doing my Bench workout tomm., so saving my strength for that.

Mikey132
12-03-10, 5:23 pm
Bench: 135x10, 185x5, 225x3, 265x1, 295x3, 305x2, 315x1
Dumbell Flys: 40'sx12, 55'sx3x12 (30 seconds rest between sets)
First time doing Flys in a long while. Hurt my pec a couple months ago and easing back into the movement.

Mikey132
12-06-10, 6:02 pm
Didn't train at all this past weekend as I was at the USAPL American Open all Saturday and Sunday helping out friends and fellow team members.
Today I did my usual Monday Belt Squats, Pull Overs and Leg Curls
Belt Squats: 115x12,165x12,215x7, 265x27 and 23. Finished both top sets with 20 reps of pull overs with a 15lb. dumbell.
One Legged Leg Curls: 15x3x20.
Simple and repetive I know, but its a workout thats working for me.

Mikey132
12-07-10, 6:08 pm
5am Pre work/ Pre Breakfast Workout

Dumbell Tricep Extensions: 15'sx12,30'sx12, 45'sx3x12
Dumbell Lateral Raises: 15'sx12, 30'sx3x12
Bent Over Laterals for Rear Delts:20'sx3x12
Spring "Crusher" for Pecs:3x30
Calf Raises on step without holding on to anything:2x70
Note: circuited all exercises in that order with no more than 15 seconds rest between any exercise

5pm after work workout:

Deadlifts standing on two 45lb plates: 135x5,185x3,225x1,280x1, 337.5x4, 357.5x2

Mikey132
12-08-10, 5:07 pm
5am
Pull-up's Strongest grip:34
Shoulder Width Grip:16
Max Wide Grip:12

Dumbell Curls:20'sx12,40'sx3x12

Mikey132
12-11-10, 12:54 pm
Friday:
Close Grip Bench: 130x8,180x5,230x6 (Stopped because right shoulder was starting to hurt and felt inflammation in right Rotator Cuff)
Switched to Neutral Grip Dumbell Floor Presses: 50'sx12,75'sx12,100'sx2x8
Tricep Pushdowns with Rope:50x2x12
Bodyweight Dips: 50reps

Saturday:
Squats (Raw of Course): 135x8,225x5,315x4 (pause last one), 365x2, 405x1 <---All with no belt
With Belt: 445x1, 485x4, 510x2
Dumbell Curls: 25'sx8, 40'sx3x8

Mikey132
12-14-10, 6:46 pm
Monday:

Pistols (first time in awhile): bodyweightx12, 30'sx8, 50'sx2x10 note: those used to be my top weights for this tough one legged exercise but it moved well and decided to push alittle bit so went to 75'sx6. That was very difficult so stopped there.
Pullovers:15'sx2x15
One Legged Leg Curls: 150x3x25

Tuesday: Note: Extremely sore in the Hamstrings and the Glutes from Mondays workout. So sore that it hurts just sitting down.
Chose this to be my Deadlift Deload week...mostly due to above note.
Speed Deadlifts standing off 2 45lb plates: 135x5,185x3,235x1,280x1,330x1 <--all with no belt

GUNJAK
12-14-10, 8:06 pm
Nice journey so far. Best of luck at RUM. Are you 181?

Mikey132
12-16-10, 8:34 pm
No, I am a 132, weighing 140 now but like to train heavy and cut last minute. Worked for me so far...procrastinator personality.

Wednesday 5am...only session
Pull Ups: Strongest Grip 37 Reps Lifetime P.R. at 5 in the morning first set; eyes werent even fully open.
2nd set shoulder width grip 20 reps. 3rd set max width 17 reps.
Note: missed pm session because of local poker tournament...weak excuse I know but once and done thing.

Thursday after 10 hours of work:
Braced bent over Rows no straps: 30'sx12,50'sx12,75'sx3x12
Dumbell Shrugs no straps: 75'sx3x12...immediatly followed braced rows

Note: Weak sessions I know. Benching tomm. and Squatting Saturday. I'm a Powerlifter, I'll cut down on assistent workouts so I can maximize the Big 3. Wait to see the posts for those workouts. For this 132lb Raw Lifter.

Mikey132
12-19-10, 4:55 pm
Friday:
Quick Bench Session: 135x2x10, 185x5,225x3,265x1,300x3,325x1

Saturday:
Quick Squat Session: (Note: Squatted at Nazareth Barbell on a thick 7.5 foot 55lb. bar) 145x8, 235x5, 285x3, 325x3(3rd was a pause) 375x1, 415x1 <---all with no belt
With Belt: 455x1, and 465x3
Wasn't really feeling it in Squats this week so kept it lite and easy. Probably skipping Squats next week and going big the next week at Niko's Garage Ink Gym which would be my last Heavy one before Raw Unity

Mikey132
12-20-10, 5:54 pm
Belt Squats: 115x12,165x12,215x7, 265x25, 275x20...paused 20th rep
Pullovers: 15x2x20
One Legged Leg Curls: 150x3x21
Note: big p.r. in the Belt Squats; legs are getting stronger. Would love a 550 at Raw Unity.

JustJ
12-20-10, 6:04 pm
you are crazy strong for how light you are...subbed

Mikey132
12-26-10, 10:34 am
Wednesday:
Regular Deadlifts (first session in last 8 weeks not off a plate): 135x2x8, 185x3,225x3,275x3,315x3,345x1, 370x2 <--- All with no belt. With Belt 385x1

Thursday:
Pull Up's: Best Grip 38 reps (lifetime p.r.), Shoulder Width Grip 20 reps, Super Max Width Grip 15 reps

Friday:
Squats: 135x8,225x5,275x5,315x3 (3rd was pause), 365x1, 405x1 <---All with no Belt. With Belt 455x1, 505x1

mcbeast
12-26-10, 1:46 pm
Just sent you a facebook request. You are one strong individual..

Mikey132
12-28-10, 5:47 pm
Thanks bro.

Monday

Belt Squats:115x12, 165x12, 215x7, 285x25 and 18
Pullovers: 15x2x20
One Legged Leg Curls: 160x3x25

Tuesday
Dumbell Floor Presses: 30'sx12, 50'sx12, 75'sx8, 100'sx10and 8
Dumbell Tricep Extensions: 30'sx12, 45'sx3x12
Lateral Raises:30'sx3x12
Spring Crusher:20,15,12,12

Note: Feeling strong, weights are moving well. Only challange will be cutting weight while maintaining all my strength.

Mikey132
01-03-11, 6:43 pm
A bit long due since last post. Actually my only workout prior to today was last Wednesday where I deadlifted. It was going well until a decided to do something a bit "out of cycle" and I pulled 370x2 with no belt. The weight wasnt a problem and it moved well. But right after I sat down I felt a tight pull in my lower back. Turned out I pulled my right Quadratus Lumborum and I wasnt over 90% until today. So, on to todays workout...usual Monday session for me.

Belt Squats:
115lbx12, 165x12, 215x7, and a p.r. 290x 23 and 22

Pull Overs:
15x2x15
One Legged Leg Curls:
160x3x25

Note: Started my diet today, have to weigh in no heavier than 132.25lbs. Jumped on the scale and I am 142.8 right now so it will deff. test my discipline.

Mikey132
01-04-11, 6:26 pm
Dumbell Tricep Extensions: 20'sx12,30'sx12, 47 1/2's (45d.b.+ two 1.25lb magnets) 3x15
Lateral Extensions: 20'sx12, 30'sx3x12
Spring Crusher: 30, 20,15

Jumped on the scale: Second day of dieting weighed 138.8...yesterday I was 142.8.

Just going to do alittle lats and traps tomorrow as Saturday I am going to Niko Hulslanders gym Garage Ink to do a mock meet with decent percentages.

Mikey132
01-08-11, 7:44 pm
Note: This past Thursday did a lifetime p.r. 41 pull-ups; then rested up for todays big workout.

Squats: 135x8,225x5,275x3, 315x3 (3rd was pause), 365x1, 405x1 <---No Belt
With belt- 455x1, 505x1, and lifetime p.r. at 132lbs 535x1...posting vid on youtube and facebook

Bench: 135x10, 185x5, 225x3, 265x1, 300x1, 315x1 [note: all fast and easy, 300 and 315 were with competition signals]

Deadlift: 135x8, 225x2, 275x1, 315x1, 365x1 all super easy and super fast

Mikey132
01-11-11, 8:33 pm
Pushed this workout back one day as it is my last leg workout before the meet.

Belt Squats:
115x12, 165x12, 215x7, 290x25and20

Pullovers between Belt Squat Sets:
15x3x20

One Legged Leg Curls:
160x3x25

Note: Benching Friday, going to about 2nd attempts at heaviest. Will follow with 3" lockouts to help strengthen CNS so weights feel light at the meet.

Mikey132
01-25-11, 4:20 pm
Just got home today from the Raw Unity Meet in Tampa. I did win the 132lb class but didnt do nearly as well as I had hoped. I went 4/9, 479-319-374 for a 1172 total. My 479 Squat and 319 Bench were both R.U.M. Meet records. the 479 Squat was my opener, did 523 on the second which was fast and fairly easy but got 2 red lights for depth. Went 540 on a 3rd and it was grabbed immediatly coming out of the hole for "double dipping." Bench, opened with 292 smoked it, went 319 which was ok, 336 on a third proved a bit too much on this day. Deadlift, opened with 374, and missed 402 twice on grip.
Not my best meet ever, did have a great time. Eric Talmant put on a hell of a competition and I will deff. be back next year. Now gotta go back to the drawing board, get in some good training and see what to hit next for a comeback.