Legacyfighter: Time to Break Some Powerlifting Records

[Legacyfighter]

Just over a year ago I was getting ready for my first powerlifting competition. At the time I was about 185 with a 500 ATG squat 380 bench, and 500 deadlifts. I needed 5 more pounds to break the Raw Natural record in my weight class... Then I broke my arm, my thumb, and several bones in my face. I've been working my way back up, but have had some setbacks along the way. Now, I'm completely healthy and should have enough time to really go after this goal.

Current stats:
Weight: 190
Squat: 315x6
Bench: 265x6
Deadlifts: 425x1

Now I understand that these numbers are a long way off from any records, but I'm expecting these numbers to go back up rather quick. I've got a plan of attack to reach my goals, and this log will document that plan. I should be able to post videos along the way so I can get some tips on form and corrective exercises.

Todays Workout:

Bench: 225x5, 245x5, 265x5
CG Bench: 225x5,5,5
Military: 95x10,10,10,10,10
Band JM Press: 65x8, 45x12, 55x10

For the last few weeks, my bench seems to be going down. 12 weeks ago I did 315x4 now I'm not sure I can get it once. However, I think I've pinpointed the problem... My left wrist seemed really unstable, so I'll be doing something for that. I will be doing lots of scap and cuff work due to a lot of shoulder injuries as well. I will be following Jim Wendlers general recomendation of high volume overhead pressing for bench accessory. I will also be doing lots of tricep work.

Hopefully this thread will generate some traffic and we'll be able to get a good bit of knowledge and tips for all powerlifters.

[Swanson52]

Sub'd

[napalm]

in, what federation do you lift in?

[jaycuda]

Subbed, where can I check natural records at? I think I could probably take a few in a weight class near me.

[Legacyfighter]

SPF. I see that they've updated their website though. I was at the record for 181, but apparently a big record was set in 2010 they didn't have listed before...

Generally speaking you can go to the website of the federation you lift in to yet the records list.

[napalm]

SPF. I see that they've updated their website though. I was at the record for 181, but apparently a big record was set in 2010 they didn't have listed before...

Generally speaking you can go to the website of the federation you lift in to yet the records list.

I know bro. I have my eyes on the APF masters II squat record next year.

[Legacyfighter]

Pull Day:

Rack deads (top of knee): 495x5, 515x5, 535x5
Pull-ups: BW x12, 45x8, 55x8, 65x8
Iso Row: 90x8,10,10

Today's workout felt really solid. Strongest I've been on rack deads maybe ever. Upper back started to round on the final set, so I'll be doing some heavy upper back work for that. I had intended to do some db rows or bent over rows, but I got called into work and had to cut the workout short.

Tomorrow is leg day, it should be pretty solid. Legs are feeling good, and knees aren't aching any. Throughout the next few weeks, I will be playing with my stance a lot on squats and deadlifts, should be interesting.

[Swanson52]

^^^^ I'm still trying to find my squatting groove. Stance is SOOOO subjective. :frusty:

[daft205]

Subbed for learning! In to see your progress. I'm on a similiar road- trying to get my numbers up to all time highs. I've never followed the 5-3-1 system but I'm thinking about giving it a go to get my big three up in poundages.

[Legacyfighter]

^^^^ I'm still trying to find my squatting groove. Stance is SOOOO subjective. :frusty:

I've squatted 500 Olympic style before, but I think there is more potential for high weights with a wide powerlifting stance. I just have trouble hitting depth when going wide, because my hips tend to block me. Decisions... Decisions

[Legacyfighter]

Subbed for learning! In to see your progress. I'm on a similiar road- trying to get my numbers up to all time highs. I've never followed the 5-3-1 system but I'm thinking about giving it a go to get my big three up in poundages.

Daft, glad you are stopping in. For whatever reason, I've lost a lot of strength since the PES contest... I have to get my numbers back up.

[Legacyfighter]

Had every intention of going in and doing legs today, but after my NFL speed session, my hams were pretty toasted. On top of that, I didn't get nearly enough sleep last night. The Heat won, and I live in Miami...

Hopefully I can make up the leg session tomorrow. I've got a busy day ahead of me though.

[Torobestia]

Interesting. Are you doing 531 then (you mentioned Wendler), or how are you training?

[Legacyfighter]

I'm not doing 5/3/1 right now. I may change to it eventually. Currently I'm alternating heavy 3x5 with speed days.

My deadlifts days started with pulls at the top of the knee. Next heavy deadlifts day will be from the bottom of the knee. 3rd week will be from the floor. Speed deads will always be from the floor and with either bands or chains.

For squats I will be alternating heavy and speed days. Speed squats will be bands or chains and onto a box.

For bench press, I will be alternating regular and board press for heavy days and use bands or chains for speed days.

Ideally I will be able to work out 5 days per week or more. I will be starting off with 3-4 weeks of 3x5, then 3-4 weeks of 3x3, followed by 3 weeks of 3x1. Finally, one week of 3x10, before going back to 3x5. Assistance work will stay moderate volume throughout and will vary depending on where I feel my weak points are.

Also I train with professional athletes, so quite often I'm doing speed workouts with my athletes. Which is one of the reasons I didn't get my squat workout in today.

[benmayro]

ima here for the ride, nice to see someone sub 200 doing monster weights!

[Legacyfighter]

ima here for the ride, nice to see someone sub 200 doing monster weights!

Haha, I don't know about monster weights.. maybe in the past, but I've got a long way to catch back up. Thanks for stopping by for the ride.

Really glad to be getting some traffic in here.

[Crusher92]

ill follow this, beasty numbers there, specially for that weight! Comebacks are always fun, ive busted up my shoulder really bad before so i know about those haha xD

[SweetLou321]

Im not sure of why youve picked that long set up for you basic routine. Id suggest full WSC if your gonna do ME/DE work then adjust from there.
Anyways if you feel your hips hold your squat back do box squats. Start to a parallel box and your normal stance, then go out a few inches, then a few more, then keep going. I squat pretty wide for full squat but take it out 2-3 inches for box squats (near my gear stance but raw). As for your bench id have to see some vids to help on why it may be going down. However most elite lifters dont bench to increase their bench aside from form work/shirt work. Jim did mention SOHP being an indicator for his bench and as such you may wanna aim to get stronger at it if your gonna test to see if it helps you also. I few other suggestions would be floor presses, cambered bar bench, and db pressing, however this comes down to where your sticking point is.

[Legacyfighter]

Im not sure of why youve picked that long set up for you basic routine. Id suggest full WSC if your gonna do ME/DE work then adjust from there.
Anyways if you feel your hips hold your squat back do box squats. Start to a parallel box and your normal stance, then go out a few inches, then a few more, then keep going. I squat pretty wide for full squat but take it out 2-3 inches for box squats (near my gear stance but raw). As for your bench id have to see some vids to help on why it may be going down. However most elite lifters dont bench to increase their bench aside from form work/shirt work. Jim did mention SOHP being an indicator for his bench and as such you may wanna aim to get stronger at it if your gonna test to see if it helps you also. I few other suggestions would be floor presses, cambered bar bench, and db pressing, however this comes down to where your sticking point is.

My hips holding me back is not a flexibility thing, but rather a bony block. It's just the way my femur sits in my hip socket. It takes about 350lbs for me to hit depth. By the way I only lift raw, with the exception of the occasional knee wrap.

I chose this set up to help me get adjusted to lifting heavier weights again. The only thing different from a west side template is the fact that I start off with three weeks of 3x5, which is a little higher volume, and I set it up as a 3 day split instead of a two day.

As far as my bench goes, my biggest problem lies with shoulder instability and this weird wrist weakness.

Thanks for stopping in sweetlou. Definitely glad to have you in here for some good advice and criticism.

[SweetLou321]

My hips holding me back is not a flexibility thing, but rather a bony block. It's just the way my femur sits in my hip socket. It takes about 350lbs for me to hit depth. By the way I only lift raw, with the exception of the occasional knee wrap.

I chose this set up to help me get adjusted to lifting heavier weights again. The only thing different from a west side template is the fact that I start off with three weeks of 3x5, which is a little higher volume, and I set it up as a 3 day split instead of a two day.

As far as my bench goes, my biggest problem lies with shoulder instability and this weird wrist weakness.

Thanks for stopping in sweetlou. Definitely glad to have you in here for some good advice and criticism.

I also have trouble hitting depth when squatting wide, simply bc when you stick your feet pretty straight and spread the floor it almost creates a tightness which gives me great strengtha dn rebound. Could be a blessing? Unless its going to hurt you in the long run.

Well I wish your set up the best, Im more of a pure WSC fan but whos to say this wont work?

More upper back work and rows should be a priority for you. Try playing with how you grip the bar, I have to grip really low by my thumbs or else my wrists **** back and throw off my whole form. Strong wrist wraps would also be valuable to you as most raw feds allow them also. Also maybe your form could use work? I find if I bench flat foot I cant tuck right into my back/lats but when I arch and go on my toes I can easily support the weight and tuck.