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View Full Version : Charly Joung - Powerlifting Log - 220's raw



mrchariybrown
04-23-14, 11:55 am
Hi!

Wanted to give my intro here.

My name is Charly Joung. I've been training and competing for powerlifting for about 3 years now I think.

First and foremost, I love to train for the sole purpose of training. But along the way, tackling some goals of mine would be nice.

Before powerlifting, I lifted at my gym for about 7 years. Just doing curls and bench like a bro and ignoring legs and back for the most part. Glad I found powerlifting or powerlifting found me.

My best total at 198's is 1585 raw with wraps. 585 squat, 400 bench, and 600 deadlift.


https://www.youtube.com/watch?v=TuihebDbIKs



My next competition, which is in 3 weekends from now, I will be moving up to the 220's. I stand about 5'11"-6', so it's about time I moved up.



Current list of short term goals

- Total 1750-1800 with wraps @ 220 in 3 weeks
- Total 1800-1850 with wraps @ 220 in late September
- Compete at RUM in February and total 1850-1900 @ 220


Long term goals

- Make the top 20 all-time list for 220's sometime next year
- Years from now, if my genetics are willing and I don't run into major injuries, I would like to gun for a world record of some sorts. Preferably the total. Big dreams, but can't do it if I don't try




Thanks for reading. Hopefully you don't find my log too boring.

mrchariybrown
04-23-14, 12:06 pm
Highest weights for 4-5 reps I've hit in the past month for squats.


https://www.youtube.com/watch?v=ZJxjFvR7_iE

Will post one in each post since I can't seem to post more than one video per post.

mrchariybrown
04-23-14, 12:07 pm
Highest weights for 4-5 reps I've hit in the past month for bench.


https://www.youtube.com/watch?v=BVMWZH4_Nvc

mrchariybrown
04-23-14, 12:07 pm
Highest weights for 4-5 reps I've hit in the past month for deadlift.


https://www.youtube.com/watch?v=l2fyKmtGHEc

mrchariybrown
04-23-14, 12:08 pm
And here are the lifts I've hit this week so far.. currently in the middle of a progressive overload for my meet in 3 weeks.



https://www.youtube.com/watch?v=2DY2gAps6cg

mrchariybrown
04-23-14, 12:08 pm
https://www.youtube.com/watch?v=eIgWNY2Ylsc

mrchariybrown
04-23-14, 12:08 pm
Currently dealing with bicep strains. Last 3 sessions were alright but couldn't bench for about a month before that.


Hopefully after this meet, I'll be able to rehab it back to 100% and also work on my raw (no belt, no wraps) power on squats. Will really be focusing on mobility, depth, and technique.

mrchariybrown
04-28-14, 1:47 pm
Attempting my first 650 pound squat today.

Going to try for two singles.

Getting very anxious.

mrchariybrown
04-28-14, 6:54 pm
I wish these were a bit quicker. But it's a gym PR and I'll take it.

Instead of going all my accessories, I did some paused squats after these and left the gym. Was so drained, I knew I wasn't going to make it through multiple movements.



https://www.youtube.com/watch?v=yvYZm33fLBo


Working sets are in bold.



Squats
- 145 x 10
- 235 x 6

Add belt

- 325 x 5

Add light wrap

- 415 x 3

Add medium wrap

- 475 x 2

Add medium/tight wrap

- 535 x 1

Add tight wrap

- 595 x 1

- 650 x 1 + 1



Paused Squats, no belt, shoulder-width stance
- 325 x 8 + 8 + 8



Other assistance movements...

mrchariybrown
05-07-14, 2:28 pm
Felt kind of off today but managed to squeeze out 665 for a PR.

Did some pause squats and abs and left. I was done for the day.




https://www.youtube.com/watch?v=NFUkWOrlsoo






Working sets are in bold.



Squats
- 145 x 10
- 235 x 6

Add belt

- 325 x 5

Add light wrap

- 415 x 3

Add medium wrap

- 485 x 2

Add medium/tight wrap

- 555 x 1

Add tight wrap

- 615 x 1

- 665 x 1




Paused Squats, no belt, shoulder-width stance
- 325 x 8 + 8



Other assistance movements...

mrchariybrown
05-07-14, 2:29 pm
Didn't tuck enough on the 415. Back also cramped up on the way up.

Had the longest grind of my life but got it.



https://www.youtube.com/watch?v=Ziplue2D0ZA



Working sets are in bold.



Paused Flat Barbell Bench Press
- 135 x 10 + 10
- 185 x 5 + 5
- 225 x 5
- 275 x 3
- 315 x 2
- 350 x 1
- 385 x 1
- 415 x 1




Other assistance exercises.

mrchariybrown
05-07-14, 2:31 pm
Those two were the last two heavy days til the meet next Saturday.

Will go in tomorrow and Friday for some moderate volume. And then Monday for an easy 30 minutes session to get some blood flowing.

Will only have to cut 8-10 pounds this time for the 220's so I'll just do that the last 12 hours.

Looking to open with 620-375-575

Would be nice to go 1750. But I'd be happy with a 1700..