DRY's Log

I have been lifting weights since 2002 and competing in powerlifting at a modest level since 2008. 

My best results are 330/232.5/262.5 and an 812.5 total in equipment.  256(or 275 in wraps)/183/250 raw.

After doing 4 equipped meets in the past 12 months, I have realized that I need some time to stay raw to re-build my base.  This is especially true for the squat, as I have been squatting in tight wraps for the past 2 years straight and it has become uncomfortable for me to squat even 60kg raw (eg knee sleeves). 

I will be moving shortly and traveling excessively this summer so my training has had to be a little unfocused and unplanned.  That, with the addition of an uneasy readjustment to raw lifting has left me with hamstring and shoulder pain so I have been trying to train around those as well. 

I will be writing my own programming for the next few weeks, but as soon as I have a week without flying I will probably start the revised 37/31/32 cycle (Probably June 23). 

In the past I have done pretty well programming my own 'off season' training, but do poorly when getting ready for a meet.  Luckily I have had the chance to train under a great coach for a few of my last meets and he has helped me add 72.5kg to my total in 2.5 years.  This training has been similar to Sheiko, but with slightly higher intensities and slightly more variation in training exercise.

I am here to learn and improve my results.  This year at collegiate nationals I finished 5th and 82.5kg behind 1st.  My only goal is to improve my results in big competitions and eventually be competitive at a national level.  If you have any advice or criticism I would love to hear it!

I am American but as most here are not I will use kilograms.  Sometimes the numbers will not be perfect.
Friday June 6
Squat in sleeves
Warm up
60x10, 100x3, 140x1, 183x1
Work Sets #1
200 5 sets of 2 reps (78%)
Work sets #2
170 3 sets of 5 reps (66%).  Was planning to do 4 but technique started getting sloppy.  This far out from a meet I'd rather be perfect than push it too hard.
Bench Press (1st rep paused)
Warm up
60x5
Work Sets
105 5 sets of 6 reps (60%)
Chest Supported Row
40kg on machine 3 sets of 10 reps
Sauna (80 degrees, dry) 10 minutes then jump in the pool for 1 minute.  Repeated twice.  Was very refreshing!  I have been experimenting with different recovery techniques and this is probably my favorite.  The closest I could replicate to a 'Banya.' 

First in  ;)

I'll be starting one here next week.

Welcome!

What is your bodyweight?

First in  ;)

I'll be starting one here next week.

Looking forward to it!

Welcome!

What is your bodyweight?

Today was 104.4.  I have been lifting at 110 for the past few years, because the USA only uses the new weight classes for national meets.  So 110 for local meets 105 for national.  Would like to get down to 100 because I'm really fat.  Height 175

Sunday June 8
Went to help a friend train for nationals.  I had nothing planned but the group of guys to help and the better equipment made me decide to lift anyways.
Squat Warm up
75-6 125-3 175-1 205-1 225-1
Squat Lifts (in wraps)
250-1 91.8% 260-1 95.6% 275 101% PR
225-2

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

I don't worry too much about depth in wraps.  It is important, but because I'll never compete in just wraps, I don't beat myself up too bad about it like I would if it was a full equipment lift.  Squatting in knee wraps is the most fun for me.  Unfortunately its not really a competition lift (for me) so I'd say its the least important.  I did 272.5 last summer after a training cycle specifically for my wrapped squat.  Did 275 today despite not training it at all lately.  Pretty happy!  This is also special because it was performed on all Eleiko equipment so I know I did 275.  I don't know if it is the same everywhere, but on American gym equipment you can't really trust the weights.  Loading up 275 might actually be 265 or 285 or anywhere in between in a regular gym.

Monday June 9
I hadn't gotten in much volume yesterday so I went back to squat again today.  My body felt fine, but my skin is pretty raw where the bar sits.
Squat (sleeves)
Warm up sets
60x5, 100x3, 140x1, 183x1
Work Set Pyramid
200x3 78%, 205x3 80%, 215x2 84%, 225x2 87%, 225x2 87%, 215x2 84%, 205x3 80%, 200x3 78%
Bench Press
Warm Up
60x5, 100x3
Work Sets
120 six sets of 3 first rep paused 67%
Pull ups 5 sets of 5
Shrugs

I do my benching a little lighter than most because last year I had big problems with exploding too much and my butt coming off of the bench, so this year I have taken all lower body movement out of my benches.  I still stay tight but do not heave at all.  The daily numbers are worse but I don't have to worry as much about missing lifts in competition on judging anymore

Also moving your legs a bit out and infront can help your butt not lifting. Also practicing pushing upwards the bench instead of pushing down into the ground.

Will keep an eye here! Strong!

Also moving your legs a bit out and infront can help your butt not lifting. Also practicing pushing upwards the bench instead of pushing down into the ground.

Will keep an eye here! Strong!

Thanks for the tip!  The benches at my current gym I believe are the main problem.  Its hard to explain, but the height of the pad is lower than a competition bench, so my body is closer to the floor so its hard to get my feet set.  Not a huge issue though, I was gifted 227.5 in December but cleaned it up and did a better 232.5 in April

Wednesday June 11
Sumo Deadlift
Warmup Sets
60x5, 100x3, 125x3, 175x3
Work Sets
188 4 sets of 3 (75%)
Incline on a 30 degree angle
60x5, 75x3, 90x3
105 4 sets of 3 (70% of 45 degree angle 1rm)
Sumo from boxes
150x3, 175x3
200 4 sets of 3 (80%)
Leg extensions and curls 5 sets of 8 each.  Abs 3 sets of 10

What I will try to do while moving is be flexible with my squat and bench programming, but do the Sheiko 80+kg 3 day for deadlift.  Its not perfect, but its a start.  I have been doing all of my deadlifts slow until I get to my knees because my lower half is weak and its hard for me to keep good back position if I go too fast.  Easy workout