View Full Version : 2008 PRs - Post em'!

Travis Bell
12-15-2008, 09:04 PM
I realize this thread is a little early, but we're closing in on the end of 2008 and I'm already looking back over my log, checking to see what worked, what didn't, what I didn't do enough of etc etc.

So what worked for you guys? Biggest lessons, total PRs you've added to your lifts and total?

How has 2008 treated you?

For me, I've improved my contest bench 110lbs this year which I was really happy with. My raw bench has gone up about 30lbs since last January. One thing is my overall health and size is much much better than it has been in the past. I saw a picture of myself in the gym I was at tonight and I was at about 240lbs in the picture. I looked so small! Funny thing is my best bench at the time was about 565 (06) in a double denim. Now, only 15lbs heavier, my body is in much better shape with how I've really pushed up my GPP and increased the quality of my workouts.

So post it up guys! I know some of you on here have had a really awesome year

Chris Smith
12-15-2008, 09:44 PM
I had a pretty decent year, as I hit PR benches in 2 different weight classes. I benched 730 in the 220 lb class, which was a 25 lb PR from the year. That meet was the IPA Ironhouse in Columbus. I then went out to Iowa to the UPA Bench Bash for Cash in July and hit a 749 pound bench in the 242 lb class (I weighed in at 224--I had a miserable time cutting from 238 and didn't make weight). That was a 34 pound PR for that weight class. I had high hopes of working on my raw bench, and had a goal of 550 raw by Christmas. But in September, I started having problems with my right shoulder. I tried rehabbing it myself, with no luck. Had an MRI done, and I have Impingement syndrome, which created a partial tear--I am scheduled to get this scoped on Dec. 29th. I had my left one done in 2004, and it turned out great. My goal for 2009 is to get right shoulder rehabbed , bring my weight down to not over 230, and knock on the door to 800 at 220. I will be 41 years old in January, and I know I only have a few more years left to compete at a high level. If I cant compete in the open class, then I am cashing it in. LOL.


12-15-2008, 10:00 PM
Talk about timing. I just got back from the gym.

S 445
B 340
D 455
All PR's
1240 total

Only supps I take are a multi and ETS (great for the old joints thanks for the tip Travis)

2008 has been a great year for me(as for as lifting goes anyway). Started working with the kids at the school district I work for in June. Had been doing some light strength training for about a year before that. Maxed the first week of June at around 910 total. Added sqauts and deads to my routine and got serious about benching. I should add that I used to lift up into my mid 20's but an acident at work left me with a crack sternum and an easy excuse not to lift. At age 35 I ballooned to 340, and was diagnosed with high blood pressure, high choleserol, and type II diabetes. I'm now 37/295 and in way better shape then I was two years ago. Glad I got back to my roots and off might butt. Can't wait to see what I can do with a whole year instead of six months.

View 1
12-15-2008, 11:09 PM
Squat - 345
Deadlift - 445
Rack pull ( knee high ) - 585

This year was a good one in the gym, even though I didnt do as much as I could have. I learned right now all I need is the basics and for me less is more. I learned how to do each rep more effectively and slow and steady progress is more efficient than trying to big jumps in weight. I got past my fear of benching heavier after messing my rotater cuff a little over a year ago, and my bench has gone up every month since.

In 2009 I will do the fallowing, the deadlift is my main goal, but I also want to get a 1200 total as well.

Squat - 405
Deadlift - 500
Bench - 225

Eric Downey
12-16-2008, 12:13 AM
65lbs meet pr
140 lb gym pr
bigger and stronger than i thought id ever be

12-16-2008, 01:12 AM
S 375
B 260
D 465

my total went up 100lbs from last yr this time, but i was out for a good 4 months at the beginning of this yr due to tearing a rotator cuff muscle. Began basing my workouts around the WSB templates around July and I m loving! Im hoping to hit 1200 total by the end of next yr this time, that would be sweet as hell.

12-16-2008, 07:38 AM
720 squat

Ben Moore
12-16-2008, 07:47 AM
875 Squat (275 lb increase - added gear)
420 Raw Bench (55 lb increase)

Had a good year of lifting and made the switch from Strongman to Powerlifting. I feel like I've been fairly successful so far and I'm looking to dial it in this year and make a name for myself in Powerlifting. I've got several meets within driving distance so I have no excuse.

12-16-2008, 07:48 AM
My 567lb deadlift back in October. It was a 66lb meet PR and it made me feel like 600 is within striking distance.

Travis Bell
12-16-2008, 07:52 AM
Awesome stuff guys!! Ben adding 55lbs to your raw bench is insane!

So what worked for you all? What did you do differently in your training that helped you hit these PRs?

12-16-2008, 08:11 AM
Definitely, 2008 has been a great year for me. Winning the NASA Pro powersports bp championship and walking away with $1300 in cash will be a highlight moment I won't forget. Also, being on the cover of two different magazines was awesome too.

A great nutritional program has helped me a lot and listening to my body more too.

Major pr @ body weight of 220:
562 competition bench press in a single-ply Inzer Rage X
491 competition unequipped bench press
460 x 3 bench press workout
445 x 3 pause floor press workout
680 reverse band bench press workout
655 x 3 reverse band press workout off a 3-board
Dips with 210lbs
215 standing e-z bicep curl

I plan to take max unequipped bench press on Dec 19. I'm expecting bigger and better numbers in 2009.

Andrew Cohn
12-16-2008, 08:12 AM
I think 2008 has been unreal as far as my lifting goes. At the 2007 Maryland State Championships my numbers were 402/286/480 for an 1173 PR total as a fat and flabby 207 pound 220.

I immediately began dieting back to the 198's and I got down to a svelte 195 and hit a squat and deadlift PR 4 months later at the USAPL Richmond open by way of 413/275/485 for a 1171 total again.

I took three weeks off of that and then the strength gains really picked up over the next two training cycles. I went 425/303/512 for a 1240 total at the USAPL Raw Nationals then went 430/309/501 to tie my 1240 5 weeks later.

I just capped off my 2008 with a 440/320/505 and a 1265 total at the USAPL Virginia States. The worst part was that I locked out a 530 but got redlighted for up and down. So in competition, I have almost a 100 pound total gain, 40 pounds in the squat, 35 pounds in the bench and 70 pounds in the deadlift (I crushed a 550 deadlift in the gym last week)!

For next year, I have set goals of the following: 470 squat, 340 bench and 600 deadlift all as a light, raw 220. I prefer them to be in competition but if they are clean gym lifts, I'll accept that too.

My lifting has really come around in 2008 and I look for bigger things in 2009. I really think alot of it has to do with me increasing my knowledge of training and the continual motivation I get from the members of this board and other places. The pros here like Travis and Vinny D. really inspire me to train hard and hit PR's. Thanks guys and happy lifting to all!

P.S. If anyone needs a good laugh, here's a full vid from my most recent competition: http://www.youtube.com/watch?v=ez15BnNnbEo&feature=channel_page

12-16-2008, 08:25 AM
Best lifts when I started my log on 9/23/08
All lifts done without gear

Squat 550
Bench 365
DL 625

Best lifts as of 12/16/08
All lifts done without gear

Squat 605
Bench 390 (I still hope to hit 405 before '09, but my goal was 375).
DL 650

I think the biggest thing that has helped me was finding a great training spot with high quality training partners. They have helped me a ton. I have a different mentality when I am training with the guys at 1-0-7, I always feel ready to go. I am very excited for the new year. I cant wait to get into some gear and compete.

Ben Moore
12-16-2008, 09:20 AM
Best lifts when I started my log on 9/23/08
All lifts done without gear

Squat 550
Bench 365
DL 625

Best lifts as of 12/16/08
All lifts done without gear

Squat 605
Bench 390 (I still hope to hit 405 before '09, but my goal was 375).
DL 650

I think the biggest thing that has helped me was finding a great training spot with high quality training partners. They have helped me a ton. I have a different mentality when I am training with the guys at 1-0-7, I always feel ready to go. I am very excited for the new year. I cant wait to get into some gear and compete.

We'll get ya ready. I think you will do very very well.

Ben Moore
12-16-2008, 09:21 AM
Awesome stuff guys!! Ben adding 55lbs to your raw bench is insane!

So what worked for you all? What did you do differently in your training that helped you hit these PRs?

Mine was just focusing on the lift and it's variations more. In Strongman if you were lying down to press something you probably fell down, LOL.

Tom Mutaffis
12-16-2008, 10:20 AM
I was just on another board where people were posting up progress pictures. I think 2008 was a great year for me overall, with a lot going on. My bodyweight was all over the place with drops and gains between 205 - 220+ lbs. Did a mix of training from 100% strongman, to gym-focused, to both. Had a pretty stressful year at work after switching jobs in March, was able to achieve some relative success and now have found out the office is closing and am forced to relocate. My Mother passed away on October 9th which was very difficult.

In terms of competition I jumped up from the 200 lbs weight class into the highly competitive 231 lbs weight class (where about 50% of competitors cut weight in order to compete).

First couple of contests were rough as I was trying to build strength and really get dialed in. My first national level contest in the weight class was in June where I took 7th out of 25 competitors. I dropped 10 lbs, worked on speed and explosiveness, and headed out to the North American Strongman National Championships where I took 3rd out of 48 competitors in a two day event. That was about 10 placings higher than where I had finished in 2007 in the overall, as the 200 lbs National Champion - and at a similar bodyweight.

Now I have gained weight and strength, and PR'd in every event. Almost every contest that I enter the only thing that I am worried about is how fast I can finish an event, not if I can finish an event.

Hindsight is always 20/20 and 2009 I will be spending a lot more time in the gym. In 2008 basically all that I did was cruise and rely on very intense burts of training to prepare for contests, and also pushed my body very hard. I will be focusing on keeping good hypertrophy, improving flexibility, and of course building speed / strength.

Goals for 2009 - Win at least 1-2 local level strongman contests, and top 3 in Nationals / ProAm. Enter a RAW powerlifting meet and total over 1500 lbs in the 220s drug free. Keep my bodyweight in the 215-217 lbs range and fairly lean. Pull 700 lbs in training with straps, probably suit. Potentially break the NAS log or axle record with a 335 lbs+ clean and overhead press.

I have some work to do. Taking it easy for the next couple of weeks and then it's time to turn it on!

12-16-2008, 11:46 AM
Let's see. Last year at meets/gym I had:
bw 216
squat 525, briefs, belt, and wraps
bench 355 shirted, ~315 raw in gym
DL 575 raw

this year:
bw 242.5 PR am a little lower now but still around 240.
squat 650 gym in same gear
bench 365 raw in comp, 405 shirt in gym. Same shirt if I am not mistaken, I'm filling it out a little better now haha.
DL 605 raw comp.

In summation:
bw = +25 pounds
squat = +125 (lol - weight gain and changing to a lower bar position)
bench = + 50 raw, 50 shirted (I don't shirt bench much, so the difference was probably due to raw going up)
DL = +30 raw.

Very good year!

Biggest thing for me: Keep calories high, and stay consistant with the training. I kepts falling out of training when I was in school during my hockey seasons, so it was always back to square one with most of my lifts in the spring. Since I was able to train through two winters now straight, its been wonderful for my gains. Also keeping the volume high with the calories has helped me keep too much fat from piling on, but I can't lie and say I'm not getting fatter lol.

Also, my bench gains shot up when I stopped trying to do single all the time and hit a few sets of 5-8, even though it seems counter intuitive, I hit those higher rep PRs first (ie 275x10 at the time) before hitting my 1 rep max PRs the following week or so. I don't know why, maybe I was just needing something different.

12-16-2008, 11:56 AM
Since I got back into the gym in January:

Started BW of 280
Bench 250
Squat 275
DL 225

BW 260
Bench 405
Squat 425
DL 500

Just started the Oly Style Lifting 3 weeks ago
Clean and Jerk 100 kilos
Snatch 95 kilos

I have to give a big high five to Irish Pilot, he was instrumental in getting my fat ass back in the gym, thanks bud!

12-16-2008, 12:38 PM
I lifted in my first meet
Gained 25lbs on my raw bench (had to overcome mono and a torn rotator cuff and labrum)
Gained 45lbs on my competition squat
Gained 60lbs on my competition deadlift

Chris Smith
12-16-2008, 01:34 PM
Awesome stuff guys!! Ben adding 55lbs to your raw bench is insane!

So what worked for you all? What did you do differently in your training that helped you hit these PRs?

The difference for me was going to Gritter's Barn Gym to train--I needed someone to coach me and push me every rep I did. Also based my training on raw max effort movements rather than having my training based around the shirt. Shirt work was a secondary movement.

12-16-2008, 01:54 PM
Having started lifting for the first time in Jan of this year and started powerlifting in March I'm very pleased with my progress. I've gained 30lbs and lost 3% bodyfat this year. My greatest achievment this year was the birth of my son!

My most recent PR's include:
425 Deadlift
510 Reverse Band (green) deadlift
285 +110lb Chain Box Squat

2009 will be the year I enter my first full meet, can't wait!

12-16-2008, 02:01 PM
08 has been totally up and down for me. The beginning of the year I was coming off a injury.. dead was down from 620 to 445. By May I had it up to 635. In September I got sick and lost a bunch of weight.. dead went down to 500x2. Now I have it up to a pretty smooth feeling 675. :) 700 easy in early 09 guaranteed.

12-16-2008, 02:06 PM
Great idea for a thread, Travis!

Let's see here are my numbers from January to now...some are a little rough, but right about at the mark.

Squat: was 315- now 415 raw
Bench: was 275 raw- now 310 raw...and I have a feeling that 315+ is in my very near future with how my training sessions have been going lately.

Deadlift: was 415 raw- now 435 raw

So, all in all, a 155lb. increase on my total. One thing that I think I want to focus a bit more on in the new year is my deadlift. Admittedly, it's my least favorite lift, but I really want to get it over 500lbs. Pretty happy with my progress this year.

12-16-2008, 03:35 PM
just raped 765 on the trap bar deadlift for an easy double... vids to come. Pulled 650 and pressed 4 in only my second meet and the pr's keep coming!

12-16-2008, 08:25 PM
2008 has been a great training year in the gym. I hope it all translates to meet PRs and >50 all-time records in 2009.

Training PRs in 2008:

Bench Press - 820 x 1 @ 2 boards (2 boards is about mid stroke for me)

Bench Press - (Raw for reps) - 225 x 50 (touch and go)

Squat - (Briefs and Wraps) - 900 x 1

Squat - (Fully equipped) - 955 x 1 (it was a little high)

Squat - (Briefs and wraps) 505 x 25 Rep out

12-16-2008, 08:43 PM
wasnt competing in gear at the beginning of the year so i wont post those numbers up, but

started off with:
150ish bw?
325 raw squat (walked out)
225x2 bench
405 deadlift

now i'm at
155ish bw (went up to 163ish then back down again....not on purpose of course)
405x2 squat (same conditions, raw and walked out)
225x8 bench, not sure of a 1rm since i haven't taken one since May but it was 275 then.
515 deadlift

great year so far. I wanna get my pull to 600 within a couple of years. my current best geared squat and bench are 573/341 so i have a lot of work to do on those too. 650ish/something over 400 would be nice by sometime next year.

lil' power
12-17-2008, 07:42 AM
using Oct 2007 meet results:
weightclass: 181
Female Raw Masters Div:
Squat: 255
Bench: 155
DL: 300

2008 Meet prs:
Weight: 165
Female Raw Masters Div:
Squat: 290
Bench: 185
DL: 335

Increase overall of 110#'s.

Training definitely changed this last year...Found a great training partner in Lonesxedge and DJ along w/ the Westside template. Got a lot of good pointers on my bench form, and even found a little bit of an arch in that short back of mine.

Learned that one doesn't have to lift heavy all the time...found that even though I don't necessary love speed work...it must work. Same for box squats and bands, even though I get tired of doing box squats they have helped my squat (and DL)....haven't max my squat in about 6 months, but now I can do box squat @ 290 w/o kneewraps, so I know my PL squat has to have gone up too.

Overall a wonderful year, special thanks to finding the right training partners and good mentors on WWB also!

12-17-2008, 08:06 AM
Added 22lbs to my bench (in my single-ply F-6).

Also added ~ 20 lbs to my deadlift (hopefully more as of Friday when I'll shoot for 585-600).

12-17-2008, 09:10 AM
It's been a rough year for me. Cancers, a stroke, a huge tumor removed, all in my family (not me). Also we've had 3 major layoffs at my job. I'm still employed and will be for a long time (whew), according to the president. I've combatted 2 ankle sprains throughout the year and putting my low back/right hip out, of late.

In spite of the stress, I've managed to do well in the gym. I switched up my 4 day bodypart split into a pseudo-push/pull split. Monday is heavy squats, Tuesday is pulling exercises (no deads), Wednesday off, then Thursday is heavy pulling day - sumo deads, deads, pin pulls, etc. and Fridays are push days (no legs). It seems to be working for me.

I also really concentrated while doing the big lifts instead of just going through the motions.
Jan. '08
BW - 240
Squat - 475
Dead - 550
Bench - 280

Dec. '08
BW - 255
Squat - 605
Dead - 655
Bench - 325

I plan to start powerlifting training next year to see if I can get these numbers higher, maybe even compete (?).

I do wanna say that this forum - powerlifting - has been a big help. I've read tons of stuff here and have learned a bunch. More learning to go and more lifting to do!

BTW - belt and knee wraps on squats. wrist straps on deads, no belt or knee wraps.

Travis Bell
12-17-2008, 09:20 AM
Really great stuff guys! Some of you have really amazed me with your level of progress. I thought I was doing good! Guess I'm going to have to turn up the heat in 09.

I also really enjoy seeing what worked for you guys. Gives me ideas for my own training.

12-17-2008, 09:37 AM
How has 2008 treated you?

2008 has been a great year for my lifting. I started powerlifting last spring and I feel like I finally have learned how to do things right. I've put on a ton of quality muscle and all my lifts continue to get stronger. I still cannot believe I'm squatting 495 ( given my knee problems in the past, which have now all but completely gone away ).

So what worked for you guys? Biggest lessons, total PRs you've added to your lifts and total?

My biggest lesson is to stop making excuses, train hard, and you will get stronger. I've "lifted weights" for years and thought I'd never bench 315 because I'm tall, I have long arms, I'm 43 years old,... so I didn't even really try. When I started training with my powerlifting friends I realized that all of these were just excuses and I stopped thinking those thoughts. I trained hard and smart, and now benching 315 is pretty easy, and I was SO close to getting 335 last week.

12-17-2008, 12:57 PM
Things haven't been to bad for me this year. At the beginning of the year, I was maxing my
raw bench at about 310. I'm right at 330 now, and I've maintained my weight for the past
couple of years at around 190.

The one thing that sucks for me is my squat and deadlift. Always has, and it's pissing me off.
I get around 315 or so for squat and dead, and my back muscles spasm so damn much that I
can't walk straight for two weeks, and then I have to start over (I think my hamstrings just
get way to tight). I see what you guys have hit for goals and it motivates me to crank it up
for next year. I'll take any suggestions to get my back on track.

My goals for next year are to hit 350 on my bench in competition, see if I can get my
body fat down from 18-20% to around 15% and to maybe try out a benchshirt for
the first time (hey, 40 years old can't be to late to start, right?).

Oh, and a quick thanks to Travis for enlightening me on trying the bands for DE
bench days. Speed work has taken on a whole new level with those babies!


12-18-2008, 11:19 AM
2008 was a bad year for PRs for me.

225 clean
205 overhead
Was able to overhead squat
325 ATG squat
300 front squat
Most of these were in the last few months.

12-18-2008, 11:33 AM
Finally got the 600lb monkey off my back. I hit a bench PR of 635 in a single ply Katana @ 235 bwt!!! Now for the road to 700