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Mikey132
06-06-11, 6:10 pm
Hello everyone my name Mike Kuhns 132lb Powerlifter. I just began my solid training for the Raw Nationals where I will be competing August 19. I qualified 3 weeks ago at a meet in New York and with little prep, poor diet and very minimal supplementation. Went 9/9 with a 523 Squat, 308 Bench, and 380 Dead. All the lifts were wicked fast and easy and had a ton left in the tank. My journey for the Raw United meet in January didnt end as I had hoped so my goal for Nationals will be the same which is to win and total 10xbodyweight.

Today Monday June 6:
-Jogged for 15 minutes upon wakeing
Belt Squats: 115x12, 165x12, 215x7, 265x21 and 19
Pull Overs: 15x2x20
One Legged Leg Curls:160x30and25

Quick today, Belt Squats take alot of me so I dont do a whole lot afterwards. My other workouts will have alot more sets, volume and weight.

T o m m Y
06-06-11, 6:18 pm
Sick lifts for 132lber!
What is your training like?

Mikey132
06-06-11, 8:42 pm
I do sets of triples, doubles and sub-max singles on Squats, Bench and Dead. I do alot of assistance exercises for three sets of 8-12 reps. I do the big 3 only once a week, and skip Squats every 3rd week. I could go on for awhile with all the stuff I like to train. But I'll be posting daily as I like to change things periodically depending on how I'm feeling at the time.

Mikey132
06-07-11, 6:20 pm
5am Before Work

Lying Dumbell Tricep Extensions:15'sx12, 30'sx12, 40'sx3x12
Dumbell Lateral Raises: 15'sx12, 30'sx3x12
Spring Crusher:3 sets of 30

After Work Training

Deadlifts off of 100lb plate: 135x10, 185x5, 225x3, 280x1, 330x4 <--all with no belt, 340x3 with belt
Deadlift Grip Isolation holds: 385 for 3 sets at 11 seconds
Dumbell Shrugs: 50'sx12, 85x8, 120'sx3x20
V bar Pullups: 30, 24, and 18

Mikey132
06-09-11, 5:29 pm
Quick one today, took off yesterday to help prepare for my Bench and Squat workouts which will be tomm and Saturday.

Woke up at 5am and jogged for 15 minutes before work.

Dumbell Rows: 50'sx12, 85'sx3x12
Weighted Pull-Up's:30lbs for 12,10,and 8 (pumped out with bodyweight for 15 reps immediatly afterwards)
Dumbell Curls:40'sx3x12

Mikey132
06-10-11, 6:33 pm
This was my first time Benching since the qualifier meet I did a couple weeks ago, and it appears it will be a work in progress.

Bench Press: bar x 10, 135x2x10, 185x5, 225x3, 265x1, 275x4, 285x3. Stopped after that, shoulders were to tight, arch was bad, I just didn't have it with this lift today.

Dumbbell Flys: 55'sx12, 70's for a set of 12 and 8 with the second. I wanted to go 12,10,8; but I appears I'm going to have to build back up to that. Pumped out with th.e 40's x15 after that.
Finished workout with 5 sets of pushdowns and bent over cable lateral raises for rear delts. Appears I have some work to do...but thats why its a journey

Mikey132
06-11-11, 2:24 pm
Squats: 135x10, 225x5, 275x4, 315x3 (paused third), 365x2, 405x1 <---all with no belt, 435x1, 455x5, 465x3. Had alot more left with both top sets; felt really good. I would like to Squat at least 550 at Nationals so I want to gauge my training accordingly so I can peak at that time.

Mikey132
06-13-11, 5:52 pm
Didn't do any lifting yesterday but I did pull the sled for fairly long distances with minimal rest for a Powerlifting version of cardio.

Today
Belt Squats: 115x12, 165x12, 215x7, 285x22and18
PullOvers: 15lbsx2x20
One Legged Leg Curls: 160x2x25

-Quick one today, going to do Deadlifts and Bench assistance tomm.

Mikey132
06-14-11, 6:18 pm
5 am- jogged 15 minutes before work

Deadlifts on 100lb plate:135x12, 185x6, 225x3, 280x1, 330x5, 350x2 All with no belt
Isometric Deadlift Holds: 380 for 3 sets of 12 seconds
V-Bar Pull Ups:36,26, and 24
Dumbell Rows:85x3x12
Dumbell Shrugs:50'sx12, 85x12, 120'sx3x12
Dumbell Tricep Extensions: 15x15, 25x12, 35'sx3x12 with just 30 seconds rest between sets

Finished workout with one set of abs and 70 non braced toe raises on the stairs (helps my squat walkout)

Mikey132
06-18-11, 5:57 pm
Friday
Squat:135x10, 225x8, 275x5, 315x3, 365x2, 405x2 <---All No Belt
445x1 and 475 for two sets of 4

Bench: 135x2x10, 185x5, 225x3, 265x1, 275x5, 285x4, 295x3, 315x1 with pause

Saturday
Speed Deadlifts: 135x8, 185x5, 225x3, 275x3, 315 for 4, 3,and 2

Mikey132
06-20-11, 8:13 pm
woke up at 5 am and jogged for 20 minutes

Belt Squats: 115x12, 165x12, 215x7, 295x21and19
One Legged Leg Curls: 160x2x25
Dumbbell Lateral Raises: 15x12, 30x3x12

Mikey132
06-21-11, 6:45 pm
Deadlifts off 100lb plate: 135x10, 185x6, 225x3, 275x1, 340x3 <---all with no belt, 347.5x3 with belt

Isometric Deadlift holds: Worked up to 390 for 2 sets of 8 seconds, superseted 50lb drops all the way down to 135
V-Bar Pull Up's: 30, 26, 20
Dumbbell Shrugs: 50x10, 120 for 20, 16, 16

finished with 15 minutes of jogging

Mikey132
06-22-11, 6:53 pm
Wide Grip Pull Up's: bdwx10, 25lbsx20x14x12
Dumbbell Rows: 50x8, 90x3x12
Dumbbell Curls: 40'sx3x12
Bent Over Cable Laterals for rear delts:worked up to 3 sets of 12

Fairly quick one today, will do some more auxillary tomm but going to bench and bench assistance on Friday

Mikey132
06-26-11, 10:47 am
Took off from Squatting this week to aid in recovery and its a good thing I picked this week because since Friday morning my right quadratus lumborum (lower back) has been real tight and strained. I dont know what caused it, its been an on and off nagging injury for about 2 years. I got it from squatting heavy with gear and used a bent bar while standing on bowed ply board. But it'll be good by tommorow.

Bench: 135 3x10, 185x5, 225x3, 265x1, 280x5, 290x3, 300x3 My best triple is 315 so my bench is starting to come back. I'm hoping for a 350 by this meet in August, so its a good time for my bench to be on the up and up.
-I then finished the workout with flys, cable cross overs, push downs and some dips. I was at a gym I dont usually go to and the equipment was different than I'm used to. So I didnt use real heavy weight, instead I just circuited through everything real quick to make it difficult. Hell, I only used the 40's for my flys but did 3 sets of 12 with 30 seconds rest and my pecs are still sore today.

Mikey132
06-27-11, 8:34 pm
Woke up at 5 am and jogged for 20 minutes before work.
Belt Squats: 115x12, 165x12, 215x7, 285 for 22 and 20
Pull Overs: 2 sets of 20 with a 15lb dumbbell after both top sets
One Legged Leg Curls: 2 sets of 30 with 160

Monday is usually a quick one, I'll Deadlift tommorow and do all my Trap and Lat work so thats a longer session.

Mikey132
06-28-11, 6:02 pm
Deadlifts off of 100lb Plate: Note- took it a bit easy because my lower back wasnt 100% healed yet. Did 135x10, 185x8, 225x3, 280x1 <---all with no chalk and no belt, 330x1 still no belt, 350x3 with a belt.
V-bar Pull Ups: Set of 30, 24, 20
Dumbbell Rows: 50x8, 90x3x12
Lying Dumbbell Tricep Extentions: Note, up until today I've always done these lying on the ground and went until one head of the dumbbell touch the ground and then came up. After reading an article by Jamie Harris I changed it up and did them that both heads of the dumbbell were touch the ground. Because of this change I did them slower but with less weight. I must say I will stick with doing them this way for awhile they really worked my triceps. I did 15'sx12, 25'sx8, and 35's for 12,10, and 10.
I then finished the workout with some rear delt lateral raises and some pec spring

Mikey132
06-30-11, 6:27 pm
Deadlift Holds for grip: 360 for 3 sets of 11 seconds, then dropped in 50 pound incriments for max time. This really works my grip and frys my hands and forearms. Grip is my issue with Deadlifting so I'm doing a bunch of things to help it out and this exercise is giving me the best results.
Dumbbell Shrugs: 50x12, 120x3x12
Calf Raises: 3 sets of 90, bodyweight standing on a step without holding on to anything
Jogged for 20 minutes afterwards

Mikey132
06-30-11, 6:33 pm
Wide Grip Pull Ups: bodyweight for 12, with 25lbs did 20, 18, 12
Dumbbell Curls:40'sx3x12
E-Z Bar Curls with various grips: 60 lbs, all sets were 12 reps. My biceps arent nearly as strong and developed as the bodybuilders here so dont heckle me on the low weight. When I go a full 148 I can grow my arms to 19-20 inches then I'll be curling some good weight.
Hanging "shrugs" for lower traps: 3 sets of 20 with bodyweight
Jogged for 15 minutes to finish it off
-Quick ones yesterday and today. Going to Squat and Bench on Saturday, looking to push some nice weight and do all my bench assist exercises afterwards.

Mikey132
07-02-11, 2:48 pm
Had a pretty big workout today. I squatted, benched and pulled the sled.
Squats:135x10, 225x8, 275x4, 315x3, 365x2, 405x1 <--all with no belt, with belt 455x1, and top set was 485 for two sets of 3
Bench: 135x10, 185x5, 225x3, 265x1, 285x4, 305x3. Did drop sets of 275x5, 225x10, 185x10.
Close Grips immediatly after 135x8, 185x5, 205x3, and 225x2x5 (30 seconds rest between each set)
I did this because the small gym I was training at was very crowded and I wouldn've been able to do my chest and tricep exercises at the tempo I wouldve liked
Sled: pulled light weight on grass for 6 runs at 100 yards...I hate doing the sled

Mikey132
07-04-11, 2:43 pm
Belt Squats: 115x12, 165x12, 215x7, 295x 25 and 22, then did 315 for 10 straight reps with no rest. Handled the weight so well that starting next week it will be my new top sets. This exercise has really been helping my Squats, I couldnt do this type of volume with Squats as it would tax my back heavily.
Pull Overs: 15x2x20
One Legged Leg Curls: 160x2x25

Mikey132
07-06-11, 4:41 pm
Deadlifts off of 100lb plate:135x10, 185x6, 225x3, 275x1, 330x1 all with no belt. With Belt 352.2x2
Isometric Deadlift Holds: Top set of 390 for 3 sets of 8 seconds then did immediate drop sets 50 pounds a set and held them for max time
V-Bar Pull Ups: 32, 26, and 24
Dumbbell Tricep Extensions: 15x12, 30x8, 35x3x8
Dumbbell Lateral Raises: 15x12, 30x5, 35x3x12

Mikey132
07-06-11, 4:43 pm
Deadlifts off of 100lb plate:135x10, 185x6, 225x3, 275x1, 330x1 all with no belt. With Belt 352.2x2
Isometric Deadlift Holds: Top set of 390 for 3 sets of 8 seconds then did immediate drop sets 50 pounds a set and held them for max time
V-Bar Pull Ups: 32, 26, and 24
Dumbbell Tricep Extensions: 15x12, 30x8, 35x3x8
Dumbbell Lateral Raises: 15x12, 30x5, 35x3x1

Mikey132
07-06-11, 4:45 pm
Dumbbell Rows: 35x8, 60x8, 90x3x12
Dumbbell Shrugs: 50x12, 90x3x25

Mikey132
07-11-11, 9:36 pm
Hey fellas, I know I haven't posted my sessions since last Wednesday. Didn't really do anything note worthy prior to today. I was away Saturday and Sunday helping at two meets. I would like to mention here that Saturday in Edison, New Jersey Animals own Eric Schwartz aka Naturalguy on here. Competed in his second ever Powerlifting comp and went 8/9 with a p.r. 450 Squat, p.r. 330 Bench, and p.r. 540 Dead for a 1320 total. That is awesome, especially since it was only his second comp. Congrats again to you Eric.
Todays Workout:
Belt Squats: 115x12, 165x12, 215x7, 265x5, and 315 for 18 and 22 (new p.r. in this lift)
Pull Overs: 15'sx2x20
One Legged Leg Curls: 160 for 30, 25, and 20

Mikey132
07-12-11, 6:45 pm
Dumbbell Tricep Extensions: 15'sx12, 25'sx12, 35'sx3x12
Dumbbell Lateral Raises: 15'sx12, 25'sx12, 35'sx3x12
Incline Flys: 30'sx12, 60's for 15,13,12
Followed up with some Pushdowns (rope), bodyweight dips, and the spring crusher for alittle pump. Going to start doing regular Deadlifts tomm.

Mikey132
07-14-11, 6:16 pm
Wednesday
Deadlifts:135x2x10, 185x6, 225x4, 275x3, 315x3, 340x1, 370 for 2 sets of 1. Note: Wanted to do alot more in this workout but on my 315 warm up there was a misload and I tweeked my lower back a bit.me Everything was moving fast and easy but I'm so close to the meet I dont want to mess anything up. So next week I'll put the belt on and go heavy triples and doubles.

Thursday:
Isometric Deadlift Holds: top set 390 for one set of 9 seconds and one set of 12 seconds (new p.r.), supersetted with 50lb drops all the way down to 135.
Barbell Shrugs (first time doing these in awhile): 135x8, 185x8, 225x8, 275x2x16
V-Bar Pull Up's: 36 (new p.r.), 20, and 16
Dumbbell Shrugs: 90'sx3x25
Dumbbell Rows: 50x8, 90x3x12
Hanging Lower Trap Shrugs: 30, 25, and 20

Note: Felt good today, will do some Biceps tomm then Squats, Bench and Sled on Saturday.

Mikey132
07-18-11, 7:15 pm
Hey fellas, alittle late on the post for Saturdays workout but here it is.

Squats: 135x10, 225x6, 275x4, 315x3, 365x2, 405x1 <---all with no belt. With belt, 445x1, 490x2 and 492.5x2
Bench: 135x12, 185x4, 225x3, 265x1, 290x4, 305x3, 315x1
Close Grips: 135x10, 185x6, 205x3, 225x10, 245x7, 245x6 Drop sets: 185x10, 135x15 (no rest)
Push Downs:6 sets of 15
Rear Delt Cables: 3 sets of 12
Flys: 40'sx3x15
Weight Sled: 3 Trips back and forth at 200 feet each way


Todays workout
Belt Squats: 115x12, 165x12, 205x7, 255x5, 315 for 24 and 22 reps
Pull Overs: 15x2x20
One Legged Leg Curls: 160x3x25

Mikey132
07-19-11, 6:16 pm
Dumbbell Tricep Extensions: 15'sx12, 30'sx12, 45'sx3x12 (New p.r. for Full Extension)
Dumbbell Lateral Raises: 15'sx12, 30'sx6, 35'sx3x12
Followed up with rear delt cables and high rep pushdowns and pec spring. Did one set of incline flys with the 60's but didnt like the feel so I stopped. I had a weird feeling running through my left pec under my left bicep into my elbow. Didnt know quite what it was so I erred on the side of caution and stopped. Deadlifting tomorrow and want to make up for my less than steller workout last week.

naturalguy
07-21-11, 8:25 am
Hey fellas, I know I haven't posted my sessions since last Wednesday. Didn't really do anything note worthy prior to today. I was away Saturday and Sunday helping at two meets. I would like to mention here that Saturday in Edison, New Jersey Animals own Eric Schwartz aka Naturalguy on here. Competed in his second ever Powerlifting comp and went 8/9 with a p.r. 450 Squat, p.r. 330 Bench, and p.r. 540 Dead for a 1320 total. That is awesome, especially since it was only his second comp. Congrats again to you Eric.
Todays Workout:
Belt Squats: 115x12, 165x12, 215x7, 265x5, and 315 for 18 and 22 (new p.r. in this lift)
Pull Overs: 15'sx2x20
One Legged Leg Curls: 160 for 30, 25, and 20

I'd like to thank you again for all your support at the meet and handing off to me on the bench.

Looking forward to see how you do at your meet.

G Diesel
07-21-11, 10:52 am
Strong, consistent, hard training, Mikey... Keep killing it bro.

Peace, G

C.Coronato
07-21-11, 11:16 am
Looking great my man!

Mikey132
07-22-11, 9:53 pm
Thanks fellas, appreciate the props. I've been training harder than I have in awhile and yeilding good results.
I'm late posting my Wednesday Deadlift session; it went ok. went 135x10. 185x6, 225x5, 275x4, 315x3 all with no belt. With a belt went 350x2, and 365x2x2. This workout was in a friends basement and the humidity was intense. All the bars were moist and it was hot as hell. I'm not making an excuse but thats why I felt ok about the workout. Grip is still my issue with this lift so variables like that affect my workouts negativly. Yesterday I did my isometric Deadlift holds topping at with 400lbs for 8 seconds and 7 seconds. Went to V-bar Pull Ups 36,24, and 20. Dumbbell shrugs 90's for 3 sets of 30. Only did some curls today. Have my big Squat and Bench workout tomorrow followed by the sled so I like to save my strength and stamina for that.

Mikey132
07-23-11, 5:03 pm
Squats: 135x10, 225x8, 275x5, 315x3, 365x2, 405x1 <---All with no belt
with belt 405x1, 455x1, 500x3 (was only planning for two but was so easy had to do another) 505x2 All were fast and smooth. I'm right on track for 550 August 19

Bench: 135x12, 185x6, 225x3, 265x1, 305x3, 315x1 with pause
Close Grips: 135x12, 185x7, 225x3, 250 for 2 sets of 6. Supper setted immediatly after final top set 30 pound drops all the way to 135; this was hard.
I finished that workout with Push Downs 3 sets of 20, Flys 45'sx3x12 (lite dumbbells I know but my pecs were fatigued from the bench and close grips so I had short rest periods between these sets to make them harder). Finally I did rear delts with the cable machine 3 sets of 20.

After these two workout I went and pulled the sled. I upped my weight alittle bit and did the same distance back and fourth 3 times. Feeling really good and strong now. I have 4 training weeks left and one week off before the USAPL Raw Nationals so I'm confident as hell right now.

Mikey132
07-26-11, 7:37 pm
Monday
Belt Squats: 115x12, 165x12, 215x7, 265x5, 315 for a set of 25 and 23 Note: These are whats helping my Squat tremendously. I've never done this lift for this serious, this long and its yeilding great results.
Pull Overs: 15x2x20
One Legged Leg Curls: 160x3x25

Tuesday
Dumbbell Tricep Extensions: 15'sx12, 25'sx8, 45s for 15, 12, and 12
Dumbbell Lateral Raises: 15'sx12, 25'sx8, 35'sx3x12
Incline Flys: 30'sx12, 45'sx3x12
I then did pushdowns, rear delt cables and the pec spring to super set the three above exercises. Felt good afterwards, going to Deadlift tomm night so didnt want to do things that would tax my grip.

Mikey132
07-30-11, 8:41 am
Deadlift
135x12, 185x6, 225x4, 275x4, 315x3 <---all with no belt
with belt 345x1 and 370x2x2

Note: Grip felt better for this workout, especially on the first reps with the top two sets. I avoided singles for this cycle, especially in this lift. I think it will help more psychologically, as doubt with my grip is always a thought lingering in the back of my head.

Mikey132
07-30-11, 3:42 pm
Squats
135x12, 225x8, 275x5, 315x3, 365x2, 405x1 <---all with no belt. With belt 445x1, 485x1, top sets 510x2x2. Both sets where quick and smooth. I have my last Squat workout next week at Vision Fitness with Niko Hulslander and the Garage Ink team. I'm going for 520x2x2 which will be a lifetime p.r. double.

Bench
135x12, 185x5, 225x3, 265x1, 295x1 and 300x1 with a pause. Wasnt really feeling my wheaties with Bench today so I cut my loses and pushed more with Close Grips

Close Grips
135x10, 185x5, 205x3, 225x1, and 255 for 3 sets of 5 reps. I then did drop sets of 205x5, 185x5, and 135x10 with about 7 seconds of rest between sets
-I finished that workout with high rep pushdowns and rear delt lateral with the cable

I then pulled the sled for 3 trips at 200 feet back and forth, I upped the weight on the sled and it was brutal today. My hamstrings will probably feel it tomm.

Mikey132
08-02-11, 6:46 pm
Sunday August 31
Wide Grip Pull Up's: bdwx12, 25lb plate for 30, 26, and 20 reps
Dumbbell Curls:40'sx3x12
Dumbbell Shrugs: 90'sx3x40 <--my traps seem to respond better with really high reps
Jogged for 25 minutes

Monday September 1
Belt Squats: 115x12, 165x12, 215x7, 265x5, 315x26 and 24<---new p.r.
Pull Overs: 15lb for 2 sets of 25
One Legged Leg Curls: 160 for 30,25, and 25 reps

Tuesday September2
Isometric Deadlift holds: 390 for 6 seconds, 380 for 10 seconds, then drop setted 50 pounds at a time down to 130
3" Bench Lock Outs: worked up to 330x3, 360x3, 380x5, and 400x3 Note: first time doing them in a while. I like getting two or three workouts of these in before a meet as they help the nerves and the weight doesnt feel so heavy at competition time.
Dumbbell Tricep Extensions: 15'sx12, 25'sx12, 45'sx3x12
Dumbbell Lateral Raises: 15'sx12, 25'sx12, 35'sx3x12
-Finished up this workout with high rep pushdowns, spring crusher for the pecs (didnt do flys cause left outer pec is alittle strained), and rear delt cables

Note: Doing a mock meet this Saturday, which is two weeks out from my meet. Going to work up to max doubles in the big 3. So, just going to do some lats and traps tomm and rest up until Saturday.

Mikey132
08-07-11, 12:22 am
Squat:135x10,225x8,275x4,315x3 (third was a pause), 365x2, 405x1 <----all with no belt. With belt 445x1, 485x1, 520x2x2 which is a lifetime raw personal best.

Bench: 135x2x10(need to warm up my shoulders a bit), 185x6, 225x3, 265x1 295x1, then with the encouragement of my Father/Coach went for the 315x2...which I killed. Then on a conversvative note I did 325 with a USAPL start and press command.

Deadlift: Not so impressive with me; 135x10, 185x8, 225x6, 315x3 <--All with no belt. With Belt 345x1 easy, then 375x1 easy.

I put in my work. Now I am going to rest and recover until the meet. I feel strong as hell (especially to the Animal Supplement Line). I'm putting up more weight now than when I was a 148.

Look for the results of the USAPL 132LB Class and then follow the Wilks Formula...I promise that I wont let you guys down

Mikey132
08-08-11, 6:50 pm
Belt Squats
115x12, 165x12, 215x7, 265x5, 320x30 (p.r., only did one top set though)

Pull Overs: 15 for 30 reps
One Legged Leg Curls
160x2x30

naturalguy
08-08-11, 7:52 pm
Looking good Mikey you should kill it in this meet

Hollow
08-10-11, 9:33 am
Wishing you the very best at your meet Mikey!

Mikey132
08-21-11, 2:39 pm
Hey everyone, my journey is over. I won the USAPL Raw Nationals in the 132lb class on a 5/9 day. On the Squat I opened with 479 and killed it. I went to 523, same thing fast down and up but called 2 to 1 on depth. I repeated the on the 3rd and was called 2 to 1 on "down and up." Bench opened with 281 which was like nothing, went 319 which was smooth. Then went 331 on the third, pushed it up but 2 to 1 reds saying my left elbow wasnt locked.Deadlift opened with 368, then went 386 then went 396 on the third, stood up with it and my right hand opened up. Not my best day but it is what it is. I'm going to take a few days off to recover then get back in the gym around Wednesday and start building towards my next meet; which will probably be the Raw Challange at the Arnold in March.

Bruiser
08-21-11, 2:58 pm
Congrats Mikey. I can't wait to see what you can do at the Arnold!

Hollow
08-22-11, 9:36 am
A huge congrats to you Mikey132!!!

naturalguy
08-22-11, 9:41 am
Awesome job Mike, congrats