14 weeks out, 1st Raw Meet.

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    14 weeks out, 1st Raw Meet.


    Portland Texas , March 10 2013...Gotta get ready, log to keep track of what I am doing and to improve. Training with Team, trying to get at least 800+ total for the meet and go for experience.

    Totals as of now:

    -Wide Stance Squat 235x1
    -Sumo Deadlift 315x1
    -Bench: 195x1 Paused, 200x1 TNG

    Total: 745 lbs
    Goal (Realistic...): 790~
    Goal (Ideal): 800+

    Training of today after weeks of break from wrist injury:

    Squat, narrow, chains and pause at the bottom.

    -Barx5
    -95x5
    -135x5

    Chains on:
    -135x4
    -155x4
    -175x3
    -185x2

    Power singles:
    -225x1
    -225x1

    Hip Thrust:
    -135x4
    -225x4
    -315x4
    -335x4

    Single legged squat, balance issues...
    Total of 20 reps in 5 sets.

    Conditioning:
    200 meter strides x 4. 60 second break between each.

    Weight as of this morning:145.6
    Competition weight needed: 132

    Edit:

    Olympic lift numbers, though not releveant in competition but important for me...with them I learned how to do explosive movements.

    Snatch:
    -125x1

    Powerclean (Properly...the weight I did without hurting my wrist):
    -155x1

    Jerk:
    -185x1
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    subbed. good luck. an extra 50lbs on your total in 14 weeks is highly obtainable
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    Thank you fellas , just trying to not let my team down...we got a 132 junior national raw champ...he totaled around 1010? Something around that...yet he kinda just recently slipped a disc due to bad squat form...so I got a chance of not looking that much like a chump in his division. Point is to get experience out of it, and it's my first prep run for anything...should be fun
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    I'm lookin to compete someday and just joined a proper gym to train so I'm def subbed for your experience.

    some people are genetic freaks. **** them lol you've got it dude
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    I don't think I was blessed genetically...my coach is the boss of the team and one of the best friends someone could ask for...he has huge ass legs, dude pulled 595 raw at 177 at nationals and won thanks to it. Since I started training with him my dead went from 275~ to 315 , squat from a sad 185 to 235 , bench went up from 185 to 200 TnG...

    I believe something, I might not be genetically blessed...but I stick through it and fight for it, i started strength training around april-may after a long ass cut haha...and well now I have big plans for myself in the next years, I've made a commitment to myself to stay natty and raw for now, lifting gear might come later, as far as AAS...I don't think I'll go down that path anytime soon haha
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    If you squat wide in competition, why are you training narrow?

    Also, chain use why?

    Better at sumo or conventional?
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    Quote Originally Posted by NomZ View Post
    If you squat wide in competition, why are you training narrow?

    Also, chain use why?

    Better at sumo or conventional?
    Better at sumo.

    Chains specially for the squat and bench since I tend to pause in the middle of the motion and using them from time to time (3 weeks on and some time off) helps for me, noticed this specially on bench and squat.

    Narrow because I had done around 6 weeks of Wide stance, and the idea is to switch out every 3 weeks to sorta avoid deloading. Sort of a "westside" idea of choosing different lifts from the ME pool.
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    Quote Originally Posted by Celorza View Post
    Better at sumo.

    Chains specially for the squat and bench since I tend to pause in the middle of the motion and using them from time to time (3 weeks on and some time off) helps for me, noticed this specially on bench and squat.

    Narrow because I had done around 6 weeks of Wide stance, and the idea is to switch out every 3 weeks to sorta avoid deloading. Sort of a "westside" idea of choosing different lifts from the ME pool.
    At your level, I'd stick to one stance and go with it, no need to alter stances and I doubt it will achieve the result you're looking for anyways.
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    Quote Originally Posted by NomZ
    At your level, I'd stick to one stance and go with it, no need to alter stances and I doubt it will achieve the result you're looking for anyways.
    Been telling them the same, that I ain't pro like them >>' 2 of em are national champs, I am just starting.
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    Quote Originally Posted by Celorza View Post
    Been telling them the same, that I ain't pro like them >>' 2 of em are national champs, I am just starting.
    What school team are you part of?

    What federation?
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    USAPL , we just made the team. We train at UT but its neither sponsored nor payed by them. Basically coach and I pay for everything in the team.
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    Subbed Celly!

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    Quote Originally Posted by mw1 View Post
    Subbed Celly!
    Glad to have you brother! If it wasn't for my SNS stash and your support guys, I don't think my lifts and total would be at this point right now! Lets see the might of SNS help me out in this prep!
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    In!
    Good luck!

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    you tha man, i was invited to train for xcalibur next august.
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    Thanks brothers! And welcome.
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    repps for the sumo DL...
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    Woke up today, wrist swollen hurting on the left side...minor, real minor, pain yet still applied some icy hot and patched it up real right. Should be fine for tomorrows session and saturdays.

    Todays morning weight: 143.6 on the nude post bathroom business.
    Target weight: 132 by week 14, should keep weight for now...will adjust carb intake to maintain for now.


    Notes to check upon the weekend:
    Maintenance level has been unknown for a while since I had been playing it by ear around the 2500-2600 ballpark with all the compounds and the Track workouts (strides, sprints and the like)...Yet weight had gone up to 149 and strength too...after my break from my wrist I came back actually stronger and weighted less. Mirror-o-meter tells a different story, I look like a lost a bit of mass and gained a bit of fat...not sure how since strength is higher and speed too...could be I am learning to perform the movements better or that I am recruiting more fibers into them. Will drain some water this weeks for a bit to see if it is just water weight, due to the sudden loss in the past week, I am a bit at a loss, but today looking actually more like my usual body comp...

    Rest-Exam day:
    -30 min real light leisure jog this morning...enjoying the nice cold morning (well not really cold...semi cool @ around 55 degrees haha)
    -Exam at 7 and getting out ASAP to hit the sack for tomorrow is Olympic lifts day...no powercleans tomorrow at all, can't risk major injury in the wrist and it is still iffy since the past powerclean incident...
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    Bit later training, slept up a bit more because I had an exam at night...got out late. Workout felt good nonetheless.

    Clean Pulls:

    From the hang above the knee

    -155x4
    -155x4
    -185x4
    -175x4 (previous set felt bad)

    Hang below the knee

    -165x4
    -165x4
    -185x4
    -185x4

    From the ground:

    -135x4
    -155x4
    -185x4
    -190x2
    -190x2

    Jerk (catching up from some stuff I had missed earlier this week...)

    -115x4
    -125x4
    -125x4
    -135x2
    -135x2
    -135x2
    -135x2
    -135x2

    They were going up really REALLY smoothly and easy, but it was just light work to get some push in there...Idk if I'll be able to make it tomorrow to the gym. Final project due monday.

    Weight this morning: 143.6
    Target comp weight: 132

    Exactly 14 weeks out today (was 14 weeks and some days when log started). Gotta step it up.
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    The main oly movements, no reason to go above 3 reps. It's a power movement, and should remain in the 1-3 rep range.

    Reasoning for breaking up the clean pulls the way you did?
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    Quote Originally Posted by NomZ View Post
    The main oly movements, no reason to go above 3 reps. It's a power movement, and should remain in the 1-3 rep range.

    Reasoning for breaking up the clean pulls the way you did?
    Oh ok , will try to keep em lower reps then, thanks bro!

    Well, thing is...from the ground it's easier, you have more power...thought about making it a little bit harder and start from the hang and drop until the ground. I'm assuming it wasn't a good idea...
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    Quote Originally Posted by Celorza View Post
    Oh ok , will try to keep em lower reps then, thanks bro!

    Well, thing is...from the ground it's easier, you have more power...thought about making it a little bit harder and start from the hang and drop until the ground. I'm assuming it wasn't a good idea...
    I don't see a point to it. You're new to the movements, train the full movements. Either do clean pulls from the floor, or high pulls. Not a lot of variations of each.
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    Good luck man. I have been toying around with the idea of hitting a Powerlifting meet next summer or fall if things work out the way I am hoping.

    Crush it.
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    Quote Originally Posted by NomZ View Post
    I don't see a point to it. You're new to the movements, train the full movements. Either do clean pulls from the floor, or high pulls. Not a lot of variations of each.
    I thought I had to also train different parts of it to get good at em :/ I'll try to only do around 10 sets of 2-3 reps next week. Thanks brother.


    Quote Originally Posted by bolt10 View Post
    Good luck man. I have been toying around with the idea of hitting a Powerlifting meet next summer or fall if things work out the way I am hoping.

    Crush it.
    I fell in love with this haha...Many people here at my gym think it's stupid and all they care about is crossfit, and physique training without "leg days" (hate that term)...it's fun to be able to lift more than 200lb 6' behemoths in every single lift...I do it for myself, for my own strength to go up...that and the fact I seriously wanna win someday.

    Try it out bro, I'm sure you can win, you are pretty damn strong haha.
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    Quote Originally Posted by Celorza View Post
    I thought I had to also train different parts of it to get good at em :/ I'll try to only do around 10 sets of 2-3 reps next week. Thanks brother.




    I fell in love with this haha...Many people here at my gym think it's stupid and all they care about is crossfit, and physique training without "leg days" (hate that term)...it's fun to be able to lift more than 200lb 6' behemoths in every single lift...I do it for myself, for my own strength to go up...that and the fact I seriously wanna win someday.

    Try it out bro, I'm sure you can win, you are pretty damn strong haha.
    I'd have to see your lifts, but at your level, training the full lift itself will probably be the smartest.
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    Quote Originally Posted by NomZ View Post
    I'd have to see your lifts, but at your level, training the full lift itself will probably be the smartest.
    I'm gonna go up on monday (hopefully) on Sumo...trying to get over 315x1...haven't gone higher, but guessing it will. I'll tape a 3 rep max (around 295-300) and then a single from either max or over max. Sumo is one key thing for me...I am putting my hopes on it getting at least 30-35lbs higher in this 14 weeks.
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    Quote Originally Posted by Celorza View Post
    I fell in love with this haha...Many people here at my gym think it's stupid and all they care about is crossfit, and physique training without "leg days" (hate that term)...it's fun to be able to lift more than 200lb 6' behemoths in every single lift...I do it for myself, for my own strength to go up...that and the fact I seriously wanna win someday.

    Try it out bro, I'm sure you can win, you are pretty damn strong haha.
    Ya I mostly want to do something just because I feel the urge to compete in something. Have no idea how it will go, how my weights would fair, etc. but may have to fully commit to it in 2013.
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    Hi Celorza,
    Great log so far,
    I'd love to hear what kind of diet and supplementation protocol you are using, to make weight while maintaining your strength.

    Peace
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    Interesting to say the least.

    I'll be reading along, probably silently, good luck man.

    Always loved the idea of powerlifting and may do it myself some day, when applicable.
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    Quote Originally Posted by bolt10

    Ya I mostly want to do something just because I feel the urge to compete in something. Have no idea how it will go, how my weights would fair, etc. but may have to fully commit to it in 2013.
    I think you totally should bro, you have the discipline.
    Quote Originally Posted by toddgranit
    Hi Celorza,
    Great log so far,
    I'd love to hear what kind of diet and supplementation protocol you are using, to make weight while maintaining your strength.

    Peace
    With strength training , sheer calories are needed...not really about ratios, yet to maintain (when I start the phase for making weight some 6 weeks out) diet will be 1g prot per lb of BW, fats will be .5g/lb and carbs will be immediately post workout and limited to the caloric allotment required to drop around a lb per week.

    As for supplementation, it's pretty basic ATM:

    -SNS Cissus-XT (as per bottle but away from the workout
    -SNS MCC (3g some 4-5 days a week)
    -SNS Beta Alanine (3.2~g)
    -SNS COP (2g PWO)
    -SNS Cit Mal (6-9g PWO)
    -EC stack 3x a day
    -SNS ALCAR (2g PWO)
    -SNS Agmatine Powder (1g PWO OR 1g PRE carb meal)
    -Orange OxyMega 4 softgels a day

    Quote Originally Posted by jimbuick
    Interesting to say the least.

    I'll be reading along, probably silently, good luck man.

    Always loved the idea of powerlifting and may do it myself some day, when applicable.
    Sweet Jimbo, welcome bro.
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    Saturday's night workout:

    Usually train in the am, fasted and at the gym but had a pretty busy day and made it a HIT BW routine to not fall too much back...

    Wide grip pull ups:
    10 sets with 1 minute rest between em. Reps from 4-6 each.

    Explosive push ups:
    All with clapping and 10 reps each set for 10 sets with 1 minute rest per set.

    Crunches:
    Total of 150 reps in 10 sets of 15. Explosive fashion and 1 minute rest

    Was done pretty quick but focused on pulling as fast as I could , pushing as hard as possible and crunching with good contraction...needed it, besides I was having a bit of a bad day and it cheered me up. Had most of my kCals after it and good amount of carbs

    Weight Saturday December 1st: 142.6
    Target weight: 132lbs

    Today: rest day , I really need it.

    I had a good amount of carbs and water last night, replenishing glycogen helped I woke up looking fuller, bigger and leaner and at normal glycogen weight.

    Weight today: 145.2lbs
    Target weight 132lbs

    Tomorrow is sumo day...gonna go up from the 315 tomorrow to as much as I feel I am doing it safely and with proper form. Ideally I'll pull 325 , realistically I'll be ok with 2 singles of 320.
    >SNS-Glycophase<
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    [QUOTE="Celorza"]Woke up today, wrist swollen hurting on the left side...minor, real minor, pain yet still applied some icy hot and patched it up real right.

    Be careful with the wrist bud. Did damage a few years back. Let it linger and linger. The truth was I had a few ligament tears. Never the same again. Just a cautionary tale lol. Subbed and good luck brother!
  34. Board Sponsor
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    Specificity...remember, you're basing your performance on three lifts and you're not really training them.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Specificity...remember, you're basing your performance on three lifts and you're not really training them.
    Intend on changing that...was so busy with final projects this week I didn't update but I did train...

    Week 13:

    -Sumo Deadlift:

    4 Warm Up sets leading up to 275x5.

    Working sets:

    285x4
    290x4
    300x3
    305x3
    315x2 (PR)
    320x1 (PR)
    325x1 (PR) Form was about 80% clean...but I'll keep at it, though I'm not sure if I would've been red lighted like this.

    Good Mornings

    5 sets of 135x5

    Lunges to the side

    65x5
    65x5
    65x5
    75x5
    75x5

    Standing plate oblique crunches.
    5 sets of: 45x20 for each side.

    Conditioning: 6xBuildups with a 30 second top speed hold. 2 minute rest in between sets.

    Bench day:

    Warm up sets leading up to 130.

    Paused Working Sets:
    135x5
    155x5
    175x5
    185x3 (PR) (Used to be 185x2 according to my logs)
    195x1 barely...
    200xF nope, didn't go off the chest , so lower portion strength needed...

    TnG
    185x5
    195x2
    200x1
    205xF I guess I was fatigued already :/

    Overhead Press
    95x5
    95x5
    95x5
    105x3
    105x3

    Dumbbell Rows
    5 sets of 80x15

    Dumbbell Paused Bench Press (all the way down, hoping it helps with the lower portion of my bench)
    70x5
    75x3
    65x5 (went down...my left shoulder was getting tight)
    65x5
    65x5

    No conditioning.

    Squat day (ATG, going back to wide stance next week...):
    Warmed up in 4 sets up to 145

    Working sets:
    155x4
    185x4
    185x4
    205x2
    205x2
    225x1

    One Legged speed Leg Press (Reps per leg)
    35x4
    35x4
    35x4
    35x4
    35x4

    Hip thrusts
    225x5
    315x5
    335x5
    365x5
    405x4

    Standing cable crunches
    5 sets of 60x20

    Conditioning: 8x100m sprints with 30-60 rest in between each.

    Extra ab workout: Hurled after this day (yesterday) and today I woke up after immense stress, workouts, final projects and labs...like a truck ran me over X_X!
    >SNS-Glycophase<
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    Friday december 7. 13 weeks out.

    -Olympic lift day

    Clean Pulls (from the ground all)

    Warm up:
    -135x4
    -135x4
    -135x4

    Sets:

    -155x3
    -155x3
    -155x3
    -165x3
    -165x3
    -175x3
    -175x3
    -185x3
    -185x3
    -205x2 (PR)
    -205x1

    Prehab work all over:

    -YTWs with 5 pound dumbbells , 4 sets of 4Ys, 4Ts, 4Ws

    Rotator Cuff exercises:

    Cable outside rotator cuff:
    5 sets of 10lb x 10

    Bar Rotation to the top (elbows parallel to the ground)
    5 sets of 40x10

    Core Work:
    -Hanging leg raises BWxF for 5 sets (5-15) exercises.

    Felt I didn't work the core enough on the week...I've been to tied up with finals and projects...parents and I don't allow anything but straight As and those do take a toll on me...

    Weight of friday: 144lbs
    Target Weight: 132lbs

    I'll try to maintain weight for now and start cutting phase by around 7 weeks out...Plan is to just drop to 138-140 and then simply do a water flush week or depletion week for the weight in to make weight.
    >SNS-Glycophase<
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    Nice job on getting the pr done twice!
    Email me for free prodigy samples
    Ricky@pni-online.com
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  38. Elite Member
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    Quote Originally Posted by howwedo107 View Post
    Nice job on getting the pr done twice!
    Tried getting it again but on the first x2 set I did get both of them to the pec/nipple area (enough to get under the bar and flip the wrist into a powerclean) though on the second set I did get it there...I felt I have to listen to my body when it tells me that even though I got one more...I should just focus on doing the form right and not going for failure or overexertion.

    Thanks bro.
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    Solid workout man. I haven't done Oly lifting in forever...I am scared to think what my numbers would even look like.
  40. Elite Member
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    Quote Originally Posted by bolt10 View Post
    Solid workout man. I haven't done Oly lifting in forever...I am scared to think what my numbers would even look like.
    I know most people think (and to a point I agree) that oly training has little to no place in PL training...but i have learned so much about how to activate my body and making it move faster, or make it stronger with them...I just fell in love with it. Just this week I finally got how to make that kinda spring reflex on the hip that kinda has to activate between the first and second pull for snatch...even though i wasn't doing snatch...Idk it just clicked in. I ended up through up just a set of 3 for snatch and got my 115x3 MUCH easier and it felt so light and right...

    That aside, bro you are a lean, ripped, strong machine! I'm sure your oly lifts are pretty sick even without training them for a while!
    >SNS-Glycophase<
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