View Full Version : A little guy squatting.

05-29-2012, 11:53 AM
I've lurked these forums for a while and have been in need of some place to keep my log. I'm a usapl lifter preparing for their raw nationals coming up in august. I compete at 148 and just turned 24 a few days ago so i am no longer a junior, my best raw raw meet lifts are 463/303/551. I am a former member of temples university's powerlifting team but just recently graduated from there, so that is no more, although i do plan on staying in contact with their team and traveling to meets with them.

My last meet was usapl collegiate nationals which i did in just knee wraps and came out with 490/303/551 and came in 4th place in my class in the meet.

Im about 5'5 and about 150 lbs right now, ive been as high as 170 last august but cut down from that from to 140 in december and am now sitting steady at where i am. I was carrying to much bf% to be as competitive as i would like to be in my weight class, and although the cut down sucked and my numbers dropped a lot i am now stronger than when i was at 170 and am much leaner as well.

Some Videos

303 bench -

551 dead -

500lb squat - xAdyJSEMkZ0

I do not have a video of my 462 raw squat or the 490 from collegiates though.
Ive had limited use with knee wraps and was pretty well thrown off at collegiates using them and in the video above, but i doubt ill ever use them again. I have hit 525 in knee wraps for what its worth and 480 raw before but once again no video.

I'm starting sheiko cms tomorrow but i always edit the balls off of it, usually increasing the volume on squats and cutting back on the deadlift with more upper and shoulder work. I also incorporate a lot of oly movements into my lifting and plan on competing in an oly meet sometime in the future as well.

For sheiko i'm plugging in my maxes at 480/305/550 and am shooting for between 1350-1400 at raw nationals in august.

Bako Lifter
05-29-2012, 11:58 AM

05-29-2012, 12:10 PM
Welcome! Huge numbers in general, let alone for your weight! Will be interested in seeing how you train.

05-29-2012, 12:24 PM

Welcome! Huge numbers in general, let alone for your weight! Will be interested in seeing how you train.

thank ya guys.

my training really isnt too interesting, just a ton of squats and thats about it. hah.

05-29-2012, 01:08 PM
quite the lifts for your age and size, looking forward to seeing your training!

05-30-2012, 01:37 PM
thank ya cards.


315 x 5
360 x 3 x 2
410 x 2 x 6
385 x 3 x 6

Warm Up
215 x 3 x 2
244 x 3 x 5
155 x 25

Push Press - slight leg drive
135 x 10
185 x 3 x 3

Pull Ups
BW x 20, 15, 15

Lat Pull downs and some calf work afterwards.

Bako Lifter
05-30-2012, 01:52 PM
Diggin the workout, that's my kind of style.

05-30-2012, 02:27 PM
Nice mix of exercises in that workout!

06-01-2012, 08:57 AM
thank ya brahs. really nothing special, its sheiko with my own assistant work.


Work Up to 425 x 3 x 2

5 Mile Run - Time 48mins something seconds


Warm Up
230 x 3 x 2
260 x 2 x 5
215 x 4 x 4

Warm Up
385 x 3 x 2
440 x 3 x 5

Pull Ups and some lat pull downs afterwards. I forgot to mention in my op im a pretty big runner as well, i recent did a 10 miler here (broad street run) and plan to keep doing that as well.