HEAVYLIFTIN'S Road To the Meet

[heavyliftin]

Hey guys, goin to a meet in March I think, and I'll be tryin for some new maxes (I always compete raw) I've done a 320 bench before, a 475 squat and a 500 dead, and I hope to beat htese numbers come meet day. I'm a little down on my strength right now, so I'll have to push it. I compete in the teen division (16) and weigh in right now at 189 lbs. Alright, dead day tomorrow so get ready.

[heavyliftin]

Weigh 188 today.

Yesterday was an alright dead day, this is how it went.

DEAD WORK SETS
445 x 3
445 x 3

STIFF LEG FROM BOX DEADS (going down to touching toes)
225 x 8
315 x 8

WIDE GRIP PULL UPS
Bodyweight x 8
Bodyweight x 8
Bodyweight x 7

SLOW CHAINSAW ROWS
80s x 10
100s x 10
120s x 10
135s x 10 (heaviest gym has)

Felt pretty good afterward, deads felt a little awkward today, I think we'll be moving into doubles here soon, but it's strange because my last heavy cycle of training I did a triple of 475 and it wasn't that bad, but the 445 felt pretty brutal that day.

Shoulders today, I'll post it when it comes. Later.

[heavyliftin]

Shoulder day yesterday, went pretty well. My shoulder day is pretty bodybuilder, but I like it that way.

DB PRESS
WORK SETS
75s x 5 for 2 sets

HAMMER STRENGTH SHOULDER PRESS
2 plates x 10
3 plates x 8

MACHINE PRESS
did two dropsets starting at 160 lbs, doing 10 reps then dropping 20 pounds until I run out of stack.

UPRIGHT ROWS
BAR x 20
95 x 10
115 x 10
95 x 10

LATERALS
20s x 10
25s x 10
30s x 10
40s x 10

REARS
40s x 10 x 3

SHRUGS
225 x 15
315 x 10

HAMMER STRENGTH SHRUGS
2 plates x 10
3 plates x 10
4 plates x 10

After this did some ab work, pretty crazy day, I don't know I was just feeling it and kept going. Felt good. Still cutting some weight, losing a good amount of fat, hope to keep strength for the meet.

[heavyliftin]

SQUAT DAY

SQUAT WORK SETS
405 x 3 for 2 sets, had to be sure to make these real deep, as I've been having some depth issues lately, but these were sunk.

LEG PRESS
I do these to get used to depth as well, I usually go until most of my leg is pressing against my chest.
4 plates aside x 10
6 plates aside x 10
7 plates aside x 10

After this did some extensions and some hams and got out of there. Didn't feel it on the squats, had kind of a rough time, but it's alright, I got about six weeks until the meet.

[BEASTOFRAGE]

good stuff bro!
TB

[Hollywood]

real good numbers for a 16 year old... keep up the hard work bro it'll get you a top place in your competition

[heavyliftin]

Thanks bros, means a lot! I'll have to prove myself in the meet to come. I was going to enter this comp raw, but I might try out some single ply equipment and see how it goes.

BENCHING DAY

Doing doubles, but not close to our 2RM, gotta work our way up to it.

BENCH WORK SETS
265 x 2
265 x 2

These felt real nice, solid and no stopping points.

INCLINE WORK SETS
185 x 8 (all reps paused)
225 x 4 (touch and go)

LIGHT WIDE GRIP DIPS
bodyweight x 20
bodyweight x 20

CLOSE GRIP BP
135 x 10
185 x 5
225 x 5

After this I did some pushdowns, power curls and hammer curls, good day all in all, I'll weigh myself tomorrow morning see how the weight looks. Got the date, meet's on March 17th. Should be a real good one, we'll see how it goes. Got two buddies entering with me. Tomorrow's off and the next day is dl day, post it when it comes. Train heavy.

[Pokoritel]

Wow very impressive lifts for a 16 year old. Ya i know what ya mean about getting sick, it sucks. I didnt make it to the gym today i just got worst and worst as time went by vomitting, coughin real hard, headaches, but i wont let that stop me. Good luck on your competition iam more then positive you will beat your records you seem very determined.

[heavyliftin]

Wow very impressive lifts for a 16 year old. Ya i know what ya mean about getting sick, it sucks. I didnt make it to the gym today i just got worst and worst as time went by vomitting, coughin real hard, headaches, but i wont let that stop me. Good luck on your competition iam more then positive you will beat your records you seem very determined.

thanks bro, i am coming down with a little bit of a cold myself, hope you get better

[xb24]

Good god those are some crazy deads for a 16 year old..
Throw them plates back with passion brother! you'll get your new bests, your in your prime growth period!

[Folly]

Sick numbers for a 16 year old? Those are sick numbers for most. It's good to see kids who figure it out early.

Keep kicking ass.

[heavyliftin]

Thanks bros for the encouraging comments

So I missed telling a couple workouts.

DEAD DAY (wednesday)

WORK SETS
455 x 2
455 x 2

We're doing doubles, but we aren't close to our max, just not overdoing it.

SLDL FROM BOX
225 x 5
315 x 8

BENT ROWS (touching bar to floor every rep)
135 x 10
185 x 10

Did some pullups after this, stuff like that.

[heavyliftin]

Squat Day

Workin' on meet depth, trainin with an old school guy and his son, make me sink them low so that there's no doubt. Just doin doubles but again, not close to my max.

SQUAT WORK SETS
415 x 2
415 x 2

PAUSE SQUATS (TO GET USED TO DEPTH, GO DEEPER THAN DEEP)
225 x 5
225 x 5

ONE LEGGED LEG PRESS (once again focusing on depth, going until most of the quad is touching to chest.)
3 plates per side x 10
3 plates per side x 10

[heavyliftin]

Heavy Bench Day

BENCH WORK SETS
270 x 2
270 x 2

These felt pretty good, no complaints, hoping to hit around 320 at the meet, we'll see how it goes. Tried on an old school single ply buddy of mine had for a long time, might use it, I can touch 135 in it though so it's pretty loose but I think I might give it a go. We'll see.

INCLINE WORK SETS
225 x 5
225 x 5

CLOSE GRIP
185 x 5
225 x 5

After this did pushdowns and some power curls.

[Simps]

Keep up the good work bro! You have motivated me to outdo myself! Keep kickin' ass!

[heavyliftin]

Thanks bro

[heavyliftin]

DEAD DAY

WORK SETS
465 x 2
465 x 2

Good day, pulled both these sets easier than last week's 455, a little pissed off though because when I was done one of my trainin partners was like man after how last week's looked I doubted you could pull that. Really pissed me off, Doesn't matter, I'll prove myself at the meet, I want to pull a good bit over 500, we'll see.

STRAIGHT LEG DEADS OFF BOX
315 x 8
315 x 8

BENT ROWs
185 x 10
225 x 5

called it quits after this, still kind of pissed. Happened last year too at my first meet, guy I worked out with said he didn't think I'd be able to pull 400 at that meet, and at the meet I pulled 450. Also said I was going to get red-lighted for shrugging, and I didn't get red lighted on ANY of my lifts. Actions speak louder than words. Whatever, people doubt me all the time, I just have to prove them wrong.

[tek52086]

good numbers man. what fed you compete in?

[heavyliftin]

good numbers man. what fed you compete in?

Thanks, I compete in the WNPF. 181-198 lb class, teen division. Saw your log on the bench, impressive stuff man.

[heavyliftin]

Whoa, cool to see my thread pinned. Alright, light bench day.

BENCH WORK SETS (all reps paused 2 seconds)
185 x 10
185 x 10

DUMBBELL BENCH PRESSES
90s x 12
90s x 12

WEIGHTED DIPS
bodyweight + 90 x 8
bodyweight + 90 x 8

After this did some pushdowns and some power curls with my friend. Trainin partner really getting on my nerves, I work out with him cause it motivates me, he's strong as an ox, but I just want to do well at the meet. He's a year older than me and a weight class ahead but I just want to catch him. Me and another guy were doing curls and he comes over and busts out a set of 10 that my buddy was doing for triples just to show him up, kind of a dick.

Oh, and heavy squats tomorrow, work sets should be 425 for 2 sets of 2. I'll be working out alone because of schedule conflicts, but I'll try to blow them out of the hole fast.

Don't know what I'd like to hit at the meet, as I've said low 3's for bench, probably high 4's for squat, and low to mid 5's for deads, we'll see though. I'd like to total around 1300.

[BEASTOFRAGE]

great work brother!!
TB

[Big Jawn]

Your pinned because your a hardocre, dedicated powerlifter bro...do us proud.

[heavyliftin]

Thanks for the comments

Squat day

SQUAT WORK SETS
425 x 2
425 x 2

Good squats, last week I widened out my stance, and I had no explosion out of the bottom, this week I went back to my old style, bar on rear delts and a close stance, and my explosion out of the bottom was great, the only thing is that when I go close it might be hard to judge depth or they might make me go lower, we'll see. I'll just try to sink them deep.

Had to cut out supplementary exercises today, going to a family thing so had to workout early. Good day today, felt strong. Work sets were just with a belt and wraps, about two weeks out I think i'll put on my old single ply, and see where that takes me.

[tek52086]

sick numbers bro. 400+ ass in the grass @ 190 and 16 is nuts.

what single ply suit do you have?

i compete wnpf too, good luck at the meet, is that the raw world cup?


oh yeah and try and touch my 220 17-19 raw bench american record (my last name is Kemble) hahahhhaha

[heavyliftin]

sick numbers bro. 400+ ass in the grass @ 190 and 16 is nuts.

what single ply suit do you have?

i compete wnpf too, good luck at the meet, is that the raw world cup?


oh yeah and try and touch my 220 17-19 raw bench american record (my last name is Kemble) hahahhhaha

Haha, 380? Maybe when I'm a little older and a little heavier I'll go for it. One of my training partners could do it, he's 17 and he's hitting 365 for a triple raw. But my bench is nothing to brag about.

To tell you the truth I have no idea which suit I have. A friend gave it to me, it's pretty old and it's certainly not the best suit around.

No the meet in March isn't the raw world cup, it's a nationals qualifier. "7th Ralph Peace North Carolina Championship" held in Asheville NC. If I qualify for nationals I might go and see what I can do there. Good to see another WNPF lifter. You've got a crazy bench bro.

[BEASTOFRAGE]

kickass squats bro!
TB

[heavyliftin]

Thanks

Bench Work Sets
275 x 2
275 x 2

8 SEC PAUSES
205 x 5

incline work set
225 x 5

Close grip
185 x 10 x 2

This was it, felt pretty lousy whole way through.

[deeder]

Not a bad workout even though it felt shitty bro! There's always next time for the PR's!

[tek52086]

Thanks

Bench Work Sets
275 x 2
275 x 2

8 SEC PAUSES
205 x 5

incline work set
225 x 5

Close grip
185 x 10 x 2

This was it, felt pretty lousy whole way through.


i'm supprised your flat bench isn't higher since your inclining 225 for 5.
good work though, good volme.

[deeder]

i'm supprised your flat bench isn't higher since your inclining 225 for 5.
good work though, good volme.

He must push alot with his shoulders rather than chest.

[tek52086]

yeah bro, you might want to assess your benching technique. you should be pounding out 300 atleast for a single with that kind of incline numbers

[heavyliftin]

Yeah I really don't know what's wrong with my bench. I really don't think it's form, I just can't do low reps worth crap. I can rep 225 over 12 times on flat, but 300 still kills me, but I have done it before. My elbows are always tucked in, I'ved tried arching and not arching and all sorts of crap. My bench never has been good and none of my brothers who lift can bench well either. Really bothers me, I put a ton of work into it but don't see any real results. It's incredibly frustrating and I have occasionally considered quitting because it's so discouraging.

[heavyliftin]

DEAD DAY

DEAD WORK SETS
475 x 2
475 x 2

lockout was hard on these, I'll have to drop to singles next week.

T Bar Rows
3 plates x 10
4 plates x 10

These aren't on a bar in a corner, these are on a platform with a lever thing attached, they're a little harder.

Called it a day after this.

[heavyliftin]

BENCH DAY

WORK SETS
275 x 2
285 x 2 (put on old inzer blast)
300 x 1

all these work sets were incredibly easy, and I'll definitely hit that 330 at the meet.

CLOSE GRIP
135 x 10
225 x 5

Did some pushdowns and curls after this. Closing in on meet day!

[Big Jawn]

Looking great bro, I'm looking for around 315-330 at the meet as well. We'll see how the new Fury treats me.

[heavyliftin]

Looking great bro, I'm looking for around 315-330 at the meet as well. We'll see how the new Fury treats me.

Awesome man, by the way your journal looks, you'll get it.

SQUAT DAY

WORK SETS (single ply suit, wraps, belt)
435 x 1 (crazy easy!)
455 x 1 (went very well)

Great workout today, don't know what I'll hit at the meet, but we'll see. That 455 might be my opener.

[deeder]

Nice squats man!

Also, in your first post in here you said you always compete RAW?

[heavyliftin]

Nice squats man!

Also, in your first post in here you said you always compete RAW?

Everything up until this week was raw. This will be my first time equipped.

[deeder]

Everything up until this week was raw. This will be my first time equipped.

Nice!

[TheNaturalG]

Numbers are looking sick bro. Good luck with the upcoming meet.

[heavyliftin]

Thanks guys

DEAD DAY

DEAD WORK SET
485 x 1
485 x 1

These went fairly well, can't really complain, don't know if I already said this but because we're so close we cut out all supplemental lifts, so this was it.

[heavyliftin]

SQUAT DAY

SQUAT WORK SETS

465 x 1
465 x 1

Crazy easy! Felt real good.

[IRBS]

Awesome work bro, good luck at the meet...

Sick numbers!!!

[heavyliftin]

Awesome work bro, good luck at the meet...

Sick numbers!!!

Thanks bro, you got a wicked bench.

[Pokoritel]

hey bro how much do u weigh?

[heavyliftin]

Gained some weight past couple weeks, weighin' in at around 195 now.

Forgt to post monday's workout, it was terrible. Successfully benched (with a comp pause) 305, but felt terrible about it, didn't go the way I wanted. But I'll just try harder next week.

today was deads

DEAD WORK SETS
495 x 1
495 x 1

These felt real good, I've hit this before but I was just pumped to be back to 5 plates. I knew my workset was gonna go good because my 455 single before this felt amazing. After this I did some wide grip pulldowns and some cable rows. Workout felt sick! In a good way.

[tek52086]

good pulls man, with or without a belt??

[heavyliftin]

good pulls man, with or without a belt??

with belt, anything 400 or over I pull with belt. I'm hoping for a 520 or so at the meet.

[heavyliftin]

SQUAT DAY

WORK SETS
(suited)
455 x 1
475 x 1

each of these felt real nice and smooth.

then I dropped down to 315 and did 2 sets of 12 with no gear.

went over to hack squats and also did extensions and leg curls, felt real good.

[heavyliftin]

BENCH DAY

did this yesterday, but forgot to post it.

ALL RAW BENCH (couldn't use my shirt today)
135 x 10
185 x 10
225 x 5
255 x 3
275 x 5

Pretty pumped, good day for me, especially being raw.

Did a bunch of misc. stuff after this

and today was....


DEAD DAY

DEAD WORK SETS
505 x 1

Only did one single, it was pretty sick. All my warmups felt kind of so-so, and I think I could pull this better than I did today, but it was clean and would've counted. Only part where I slowed down was the lockout.

After this worked some rear delts, upper back, rows and such.

[Big Jawn]

Nice workout man, lifts are progressing well. Sick raw bench.

[heavyliftin]

Nice workout man, lifts are progressing well. Sick raw bench.

thanks bro, it's finally good to see some progress now.

[Big Jawn]

thanks bro, it's finally good to see some progress now.

I'm sure we'll see PR's across the board soon enough.

[heavyliftin]

Thanks bro.

Got a big bench day tomorrow, lookin' forward to it!

[heavyliftin]

This was all raw again, so I feel pretty good about it.

135 x 10
185 x 10
225 x 5
275 x 1
285 x 1
295 x 1
275 x 3

I was pretty pumped after all this, real confidence booster.

Did some other stuff after all this, but bench was the only interesting thing.

[Big Jawn]

Wake up bro, we're waitin' for an update.

[heavyliftin]

Sorry about that, was a little sidetracked last week.

Well surprise surprise, meet on the 17th was cancelled! All the meet prep and no meet! haha, they have another one on May 7th, and they said they could transfer my funds over to that one, which I might do, so I guess meet prep is extended.

okay, so last week on dead day it looked like this:

135 x 10
225 x 5
315 x 5
405 x 3
455 x 1 (this felt really good)
515 x 1 sweet, new pr felt way good about it.

I didn't do anything interesting on squats, but my bench has been going good and on my light day me and another guy had a contest to see who could do 225 the most and I got a legit 15 reps. This week my oldest bro is home from spring break and we're gonna hit it hard at the gym, so I'll keep y'all updated, should be some sick workouts.

[IRBS]

Congrats on the PR bro, nice work!

[heavyliftin]

Congrats on the PR bro, nice work!

thanks bro

[heavyliftin]

Did bench yesterday and dead today:

Bench:
WORK SETS
280 x 5
280 x 4

Gettin' back in the groove to where I was in bench, feelin' good.

DEADLIFT:
WORK SET
495 x 2

Good double with five plates, great workout.

[heavyliftin]

Alright, gotta post a couple.

shoulder day:

seated bar press (to chin not chest)
WORK SETS:
185 x 5
185 x 4

Felt good, haven't done these in a little while.

after this did a machine press, upright rows, rear delts and shrugs.


and I also have a squat day to post:

SQUATS
365 x 8
365 x 8

HACKS
3 plates x 8
4 plates x 5

LUNGES
did these with a smaller curl bar high on my traps across the gym and back is one set, don't know how long it is, but I was cramping like a champ.

then I did some ham work, good workouts this week for sure.

[Big Jawn]

Alright, gotta post a couple.

shoulder day:

seated bar press (to chin not chest)
WORK SETS:
185 x 5
185 x 4

Felt good, haven't done these in a little while.

after this did a machine press, upright rows, rear delts and shrugs.


and I also have a squat day to post:

SQUATS
365 x 8
365 x 8

HACKS
3 plates x 8
4 plates x 5

LUNGES
did these with a smaller curl bar high on my traps across the gym and back is one set, don't know how long it is, but I was cramping like a champ.

then I did some ham work, good workouts this week for sure.

8's are hell man, every try 16's?
Keep up the madness...it is march madness after all, why not stick with tradition?

[heavyliftin]

8's are hell man, every try 16's?
Keep up the madness...it is march madness after all, why not stick with tradition?

haha I've done 15s before, brutal stuff

[heavyliftin]

BENCH DAY

WORK SETS
275 x 6

Sweet, new pr.

INCLINE
225 x 5

INCLINE DUMBBELL
80s x 10

Did some other misc work, good workout

[BEASTOFRAGE]

great work here bro!
TB

[IRBS]

Solid!

[heavyliftin]

thanks bros

Takin it easy on deads and squats this week to let my lower back heal from the week after week of meet prep.

DEAD WORK SETS
405 x 3
405 x 3

More like speed deads today, just takin it easy

Bent rows
225 x 10
275 x 5
295 x 4

Pretty sick rows for me, was pumped.

After this did pulldowns, dumbbell rows, t bar rows, and then a hammer machine, very intense day for volume.

[heavyliftin]

I'm takin a little bit off of squats, just doin fronts to give my back a little rest. Deads are now going to be racks and work my way down.

BENCH DAY

sweet bench day, havin' some pretty sick workouts lately

FLAT BENCH WORK SETS
275 x 6
275 x 7

Sick new pr, pumped about that

INCLINE
205 x 6
225 x 5

FLAT DB
80s x 12
90s x 10

Did some pullovers after this to draw in some blood.

Lately I've been mixing a shake, has a good bit of raw oats in it, a scoop or two of protein, milk, a banana and maybe some pb blended with milk, working great give incredible energy probably from the oats.

[Toni69]

I occasionally sneak around the powertrip zone here to catch a glimpse of all your lifts and different styles of training and I swear you guys and gals do not get enough love for what you do. I take mental notes from each one of you for after contest prep because, although I may not be nearly as strong as Bombshell or Kathy, I sure do like to bench and do deads with decent weight for my size, (working on the squats). You all are inspiring to me and Mr. Heavyliftin' your just WOW all the way around! You Rock!

[heavyliftin]

I occasionally sneak around the powertrip zone here to catch a glimpse of all your lifts and different styles of training and I swear you guys and gals do not get enough love for what you do. I take mental notes from each one of you for after contest prep because, although I may not be nearly as strong as Bombshell or Kathy, I sure do like to bench and do deads with decent weight for my size, (working on the squats). You all are inspiring to me and Mr. Heavyliftin' your just WOW all the way around! You Rock!

haha, appreciate it, you always have somethin good to say


Did some legs today, took it way easy, didn't even squat. Don't worry though, I'll be sinkin some heavy deep squats here in a little bit.

[heavyliftin]

SHOULDERS

great shoulder day

DB Shoulder presses
60s x 10
70s x 8
80s x 8
90s x 3

Got a little worn out after the eighties haha, I was hoping to get five with the nineties, but not happening today, got stuck in the middle of the fourth one.

Trying to work on a little bit of my shoulder strength, I think for me it really helps my bench. Did some heavy uprights and a couple other types of presses, great workout today, gonna have a crazy back workout tomorrow cause my bro's gonna be home and we're gonna hit it hard.

[P-Midg]

Nice shoulder workout bro! Nasty.

[heavyliftin]

Thanks bro.


Today I did some back it was pretty nasty

Sorry, no deads today. Givin' the lower back a little break from the constant low reps squats and deads I did last month.

BB ROWS
225 x 10
275 x 8
295 x 5

DB ROWS
120s x 10 per hand
135s x 10 per hand
150s x 10 per hand

T-BAR ROWS (wide grip)
2 plates x 10
3 plates x 10
4 plates x 10

After this did some pulldowns all in all a pretty nasty back day.

[heavyliftin]

Alright, got another back day to post up, I was feelin' a volume day because I need some rest from the fives and threes.

DEADS
405 x 10
405 x 10

ROWS
225 x 12
225 x 12
225 x 12

After this did some upper back work, and some lighter underhanded rows and was fried.

[Big Jawn]

Good volume bro, 405 ain't light no matter how you stack it.