Road to APF Raw TX State Record

[Rodja]

Over the past year, I've been bitten pretty hard by the urge to compete again. I haven't had a fight in over 2 years now and, between marriage and work, I can almost say with 100% certainty that my MMA days are in my rearview. Luckily, I met a group of powerlifters and have really taken to the sport. I wasn't planning on competing for a few years, but I have a major itch to do something athletic and soon.

I was looking around at the different organizations and have decided to do a raw meet in the APF on November 5th in Waxahachie, TX, which is south of Dallas. My long-term intentions are to compete in the 181lb division, for this one, I am going to be competing in the 198lb and, like always, I'm aiming high: I am going to break the TX state raw record for the 198lb class. Now, the record is pretty low (1170 total), but I still like to have definitive goals going into it.

My current split has been:
Mon-Squat
Tue-Overhead Press
Wed-Light Cardio
Thu-Deads
Fri-Off
Sat-Bench
Sun-Off

I'm not 100% sure how this will change, but I definitely will be tinkering with it and adding more dynamic work into it. My current PRs are 410/275/475 S/B/D for an 1175 total, but I've been struggling with my deads lately and will need to take my foot off the gas and stop tearing down the CNS with going so high with my percentages. My squat and bench are constantly improving as my confidence and technique improve.

The quest has begun....

[Rodja]

7/18: Day 1
DE Squat

Pre-hab
Static/Dynamic Stretching

Back Squats (Warm-Up): Barx12, 135x10, 225x5
Box Squats: 225x5
225x5 (green bands)
225x5 (green bands)
245x5 (green bands)
245x5 (green bands)
275x3 (green bands)
275x3 (green bands)
315x3 (green bands)
Good Mornings: 135x10, 185x12, 225x8, 225x8 (PR)
Standing Cable Crunches: 115x12x3

DC Stretches

Great first session of the training cycle. I was experiencing some lumbar pain last week because my hips were getting tight again, but that went away after doing DB walking lunges. I'm really working on my bar speed and power as it is by far the weakest area in my technique. Each rep was nice and smooth after I was able to get my set-up. Without a mono, taking it out is a bit of a pain in the ass because the bands pull you back, so you have to keep your core and traps nice and tight. I've also made it a point to really hit the GMs really hard and constantly try to go a little heavier and for more reps.

Injury notes:
Groin and hip flexors are still a bit tight
Left lat/tricep are tight

[Torobestia]

Good luck man!

Btw, have you experimented with stretching between squat sets to try and alleviate the hip flexor issue? I have a friend who has issues with those muscles flare up, and that's what he has to do. Just a thought.

[Rodja]

7/19

DE Bench

Pre-Hab
Pullups: BWx8x3 (wide), BWx6x2 (neutral)

Bench
Barx10
Barx5 (green bands)
95x5x2 (green bands)
135x3x2 (green bands)
145x3x2 (green bands)
155x1 (green bands)

HS Neutral Rows: 225x15x4
JM Press/Hammer Curls (w/ Fat Gripz): 135x12/40x8, 155x10/40x8, 155x10/40x8, 155x10/40x8
Facepulls: 100x12x3

DC Stretches

First time to use bands for bench and it was definitely a weird experience. I didn't have a hand off, so I really had to be cautious taking it out of the rack and work on balancing the weight. What I did notice is that it really forces you to keep your lats tight and drive through your heels on the descent since the bands are really pulling the bar down. By the end of the session, I was completely gassed, but the accomplished kind of gassed. My weight right now is holding around 210 and I highly doubt that I'll go much above, if any, this.

[Rodja]

Good luck man!

Btw, have you experimented with stretching between squat sets to try and alleviate the hip flexor issue? I have a friend who has issues with those muscles flare up, and that's what he has to do. Just a thought.

The groin issue is the main concern and it's from going far too heavy consistently on sumo deads. I was consistently doing AbD/AdD, but I've gotten away from that.

[Rodja]

7/21

Deads
135x5
225x5
315x3
365x1
405x1
455x0 FAIL
425x1

Box Squats
135x5
225x5
275x3
315x3
335x3
365x3 (PR)

Walking DB Lunges
80x12
80x12
90x10

Kneeling Cable Cunches/AbD/AdD
190x15/200x15/200x15
190x15/200x15/200x15
190x15/200x15/200x15

DC Stretches

Well, this session really sucked. I think my CNS is fried and I've been overreaching for far too long. Also, I've gotten away from doing my accessory work and, furthermore, trying to progress in my accessory work.

However, I did finally come to one major conclusion: the floor where I usually pull is slightly tilted, which is why I've been getting so many pinches and strains along my right groin. They're going to move the rack over about a foot, so that should help out some as well.

My plan of attack for deads is going to be simple, but very, very boring. I will be rotation sets of deficits with a traditional stance and banded sumos, but at ~70% of 1RM. In about 6 weeks time, I'll try to actually max out again while I continue to work on being disciplined about doing my AbD/AdD work along with progressively heavier DB lunges, GMs, Hypers, etc.

[BigKrabbe]

Subbed for your quest Rodja. 1170 is definitely doable, especially cause when your at the comp you have all that adrenaline flowing, and people yelling encouragment your way! I think you should shoot for 1200!

[Rodja]

Subbed for your quest Rodja. 1170 is definitely doable, especially cause when your at the comp you have all that adrenaline flowing, and people yelling encouragment your way! I think you should shoot for 1200!

The numbers I'm shooting for are 455/295/475 on S/B/D for a 1225 total. So far, my bench and squat are climbing every month, but I've been pulling way too much lately and it's killing my numbers.

[BigKrabbe]

Well about the pulling, sounds like you already know your issue so thats an easy fix. I had never pulled over 470 in the gym and pulled 501 at a meet no problem so dont underestimate yourself. I would like to start competing again as well, but for my weight right now my numbers suck. Highest total I ever hit was 1237 at 198..lol probably couldn't hit that at 220 now.

[Rodja]

Well about the pulling, sounds like you already know your issue so thats an easy fix. I had never pulled over 470 in the gym and pulled 501 at a meet no problem so dont underestimate yourself. I would like to start competing again as well, but for my weight right now my numbers suck. Highest total I ever hit was 1237 at 198..lol probably couldn't hit that at 220 now.

I pulled 475 about 6 weeks ago, but have only been able to hit 455 since then. I'm starting to do band work for the first time and it is really helping me to learn to burst and work on my power.

[Rodja]

7/23

DE Bench

Bench
Barx10
Barx10
135x8
185x3
185x5 (maxi)
185x5 (maxi)
185x5 (maxi)
185x5 (maxi)

Neutral Pullups
BWx8x5

BB Shrugs
225x15
275x15
315x15
315x15
365x12

DB Bench
80x15
90x10
100x5

Pressdowns (Fat Gripz)/Rear Flys
190x15/40x15
190x15/40x15
190x15/40x15

DC Stretches

I'm throwing a bit of a changeup into my training. For the first time in probably 4 months, I'm going to do an entire week of DE for all sessions. With this, I'm hoping to accomplish two things. First and foremost, resting the CNS and healing the body a bit. Second, I need to work on my power and bar speed. I'll be doing my sessions in this manner: 2 sessions with bands to work on my bar speed/power and 2 session with ~60% to work on technique.

I guess this needs to be said, too, since I'm sure it's crossed a few minds. No, I am not doing this without enhancements. My current protocol is pretty mild:
.75cc Test E 3x/week
.50cc Deca 3x/week

The reason for the frequent injects is that I use slin pins instead of typical 22-23g for injecting. Pain, inflammation, and scar tissue are all much less with this method. I'm not 100% sure what I'll be adding closer to contest time, but I will be adding 60-75mg Var per day starting in mid-September.

[GeekPoop]

why not just switch to a westside split? you seem to be doing almost similar in this up coming week. can do bands reverse and normal / you got a while before your contest stilll in nov.

as for your sauce, you'll probably want to switch to a heavy dose of orals like 2weeks or so prior to competing or however long it takes you to notice the quick strength.

[Rodja]

why not just switch to a westside split? you seem to be doing almost similar in this up coming week. can do bands reverse and normal / you got a while before your contest stilll in nov.

as for your sauce, you'll probably want to switch to a heavy dose of orals like 2weeks or so prior to competing or however long it takes you to notice the quick strength.

The main issue is that my team is a good drive away, so I have to somewhat improve at my usual gym. I don't really trust anyone at my gym to give me a handoff on bench or have the ability to squat out of a mono. My main thing is that I've seen consistent improvement in my bench through heavy OHP, so I see no real reason to fully change. My lower-body training, however, needs a bit of a change.

I have ~2.5g of Var in my stash and might throw in a bit of Halo, but I get enough out of Var that I really don't want to shotgun towards the meet.

[GeekPoop]

oh was unaware you were training w a team. i usually do everything solo, if i fail a squat i dump it / benching i always just take it off the hooks myself. just habbit i guess.

more tabs less jabs is the saying lol.

[Rodja]

oh was unaware you were training w a team. i usually do everything solo, if i fail a squat i dump it / benching i always just take it off the hooks myself. just habbit i guess.

more tabs less jabs is the saying lol.

I'm pretty fortunate to have met these guys as they're the main reason for my gains in strength via technique improvements.

[Rodja]

7/25

DE Squat

Pre-Hab
Dynamic/Static Stretching
AbD/AdD

Box Squats
Barx10
135x10
135x5 (green bands)
225x5 (green bands)
225x5 (green bands)
275x3 (green bands)
275x3 (green bands)
315x1 (green bands)

Good Mornings
135x10
185x10
225x10
225x10

Unilateral LP (weight added to sled)
180x10
270x10
325x10
325x10

Standing Cable Crunches
85x15
115x15
115x15
115x15

DC Stretches

[CopyCat]

Subbing in as well. Def got me interested in seeing how your new direction goes for ya. I feel ya on leaving something behind and venturing down new avenues and the itch to get it done.

[BigKrabbe]

I have noticed increased bench from heavy OHP as well in the past..plus..ohping is fun! Hmm about the orals..are you just going to use the var to maintain more muscle as you cut or what? For powerlfiting purposes in regards to orals A-bombs..anadrol puts strength on you crazy fast. I'd run the var, do your weigh in then start poppin dem A bombs!!! Have you ever used smelling salts before either? If not I highly recommend them for the meet.

[Rodja]

I have noticed increased bench from heavy OHP as well in the past..plus..ohping is fun! Hmm about the orals..are you just going to use the var to maintain more muscle as you cut or what? For powerlfiting purposes in regards to orals A-bombs..anadrol puts strength on you crazy fast. I'd run the var, do your weigh in then start poppin dem A bombs!!! Have you ever used smelling salts before either? If not I highly recommend them for the meet.

I used Var recently and really liked my run with it. I'm waking up at about 208, so I'm already at weight (I'm used to the sauna from my MMA days). I ran it at 50mg a day and it was awesome.

I've used Nose Tork before and it definitely wakes your ass up quickly. I try not to use it too much, though.

[Rodja]

7/26

Overhead Press
135x8
155x3

Dynamic Bench
Barx10
Barx10 (greens)
95x5 (greens)
95x5 (greens)
115x3 (greens)
135x3 (greens)
145x1 (greens)
155x1 (greens)

Pullups
BWx8x4 (neutral)
BWx8x3 (wide)

BB Shrugs
275x15
315x15
365x15
405x10 (PR)

JM Press/Hammer Curls (w/ Fat Gripz)
135x12/40x8
155x12/40x8
165x12/40x8
185x10/40x8

DC Stretches

I don't think I have ever sweat as much in the gym as I did on this day. I started with the Overhead Presses today to gauge where my shoulder strength is at right now. I achieved my goal, but felt a little off during it because it was the first time I did them without a mirror in front of me. I also wanted to have my body nice and warm before I went onto the banded Bench. I will, however, be making a few adjustments to this routine. I will be doing some facepulls to further loosen up the fascia between the traps and will also be doing, essentially, a lower-body warm-up for my hip flexors while setting up on bench.