Road to 1607lbs 100% RAW Elite Total

[Andre518]

Well I had my very 1st meet on Nov 8th in the 100% RAW Old School Iron Wars. I had a great time but did not total nearly what I was looking to. All my training leading up to my meet my goals were making weight for the 242 class and trying to place somewhere good. Well I made weight coming in at 229 and took 1st place (there were only 2 of us in the 242 class lol) At the meet I realized that a lot of lifters were there for different goal other than trying to come in number one. They were there trying to set records and RR's. With a new perspective of meet I have set a long term goal I want to total 1607 witch in the 100% RAW federation is an elite lifter in the 242 class. So my train and meets are now all based on that not winning or beating the next lifter. It is all about becoming an elite lifter! So I thought I would start my log as I am starting my new routine tomorrow.

Routine

Squat
http://www.joeskopec.com/coancalc.html

Bench
http://www.joeskopec.com/edcoanbench.html

Deadlift
http://www.powerpage.net/coanphildead.html

My workout days for the next 12 weeks will be

Saturday
Squat/Deadlift

Tuesday
Heavy Bench

Thursday
Light Bench

Since I have been PL my totals so far have been

BW SQ BP DL Total
283 455 365 475 1295
272 425 345 495 1265
229 408 275 551 1235 <---1st Meet

Lastly here is the video of my 1st meet.

Video

[Andre518]

Week 1

Saturday
Nov.21/09
Squat/Deadlift


Squat

Bar x 10
185 x 5
225 x 5
245 x 5
255 x 5
275 x 10
275 x 10

Deadlift
200 x 5
250 x 5
300 x 3
450 x 2

3 Circuit Assist work 3 x 8
90 sec between exercises/ 2mins between circuits

Straight Leg DL- 1)250 x 8 2)250 x 8 3)250 x 8

Bent Over Rows- 1)135 x8 2)135 x 8 3)135 x 8

Reverse Lat-pull- 1)100 x 8 2)140 x 8 3)140 x8

Good Mornings- 1)135 x 8 2)135 x 8 3)135 x 8


Today was a great work, I can really feel it in my hamstrings right now. I set a PR for reps on the squat that is the 1st time I have ever squat 275 x 10 and to do it for 2 sets of ten felt really good. If I can keep this up for the next 12 weeks I foresee a lot of great advances in my lifting!

[MarcusWild]

That looks good. The other thing about doing squat/dead on the same day is a meet will feel easy since you get more time between them. I always deadlift more in a meet than in the gym. Most of our gym is like that.

[Andre518]

Monday
Nov 23/09
Heavy Bench

Bench
Bar x 10
135 x 10
155 x 5
185 x 5
215 x 10
215 x 10

Narrow Grip Bench (2 x 10)
190 x 10
190 x 8 + 2


Incline Bench (2 x 10)
175 x 10
175 x 7 + 3

Assist Work

Incline Peck Deck
110 x 10
90 x 12
70 x 20
70 x 20
70 x 20

Key Press
35 x 15
35 x 15
30 x 15
30 x 15
30 x 12

Ab Isolate Machine
120 x 25
120 x 25
120 x 25
120 x 20

Good work out NG Bench and Inc Bench second sets felt pretty heavy I ended up racking taking a deep breath and pushing out the remaining reps. For the assist work I was looking to do 5 x 25-30 but with both the peck deck and key presses since I never did either on before I was not sure on what weight to start with. I have a better idea now. All in all feel good about my days work.

[Andre518]

That looks good. The other thing about doing squat/dead on the same day is a meet will feel easy since you get more time between them. I always deadlift more in a meet than in the gym. Most of our gym is like that.

Nice I really want my squat to come up and the way my legs feel now I think this program may help out a lot. Thanks again for suggesting doing squats/deadlifts on the same day and getting more recovery time.

[JSully]

sick quad separation, lol..

work on sitting back into the squat. Looks like you had some issues with that. Box squats will help you learn that..

[Andre518]

sick quad separation, lol..

Thanks for noticing if this powerlifting thing does not work out maybe I can get my upper body to match my lower body and I can try out some BB contest! LOL.

[Andre518]

Wednesday
Nov 25/09
Light Bench

Bench
Bar x 20
135 x 15
155 x 10
175 x 10
180 x 10
180 x 10

Rope Press Downs
50 x 18
50 x 13
50 x 12
50 x 12
50 x 12


Weighted Dips
45 x 3
35 x 4
25 x 4
25 x 4
BW x 7

Reverse Curls
50 x 20
50 x 16
40 x 15
40 x 12
40 x 11

Decline Situp
25 x 7
25 x 5
10 x 10
10 x 5
10 x 5

Hanging Leg Raises
12
10
9
7
8


Light work at home

Push ups
3 x 20

Concentration Curls (30lbs DB)
3 x 15

Hand Grips
50 x 50 (Harbinger Grips)
100 x 30 (Heavy Grips)
150 x 21 (Heavy Grips)

Planks (did not time just did as long I could)
3 Sets

Today was a good workout. I realize how weak my abs are and that my tri's need some work.

[Andre518]

Week 2

Saturday
Nov 28/09
Squat/Deadlift

Squat
Bar x 20
185 x 5
225 x 5
245 x 5
255 x 5
275 x 10
275 x 10


Deadlift
200 x 5
250 x 5
300 x 5
350 x 3
405 x 3
480 x 1 <---This set was suppose to be 1 x 2 but only got 1

Speed Deadlift (8 x 3 90 sec b/w sets)
390 x 3
390 x 3
390 x 3
390 x 3
390 x 3
390 x 3
390 x 3
390 x 3

3 Circuit Assist work 3 x 8
90 sec between exercises/ 2mins between circuits

Straight Leg DL- 1)250 x 8 2)250 x 8 3)250 x 8

Bent Over Rows- 1)135 x8 2)135 x 8 3)135 x 8

Reverse Lat-pull- 1)140 x 8 2)140 x 8 3)140 x8

Good Mornings- 1)135 x 8 2)135 x 8 3)135 x 8


Today was an ok work I was upset to find that last week I forgot to do my DL Speed sets. I feel like I have cheated myself by not paying attention to my routine. I was also upset that my working set for my DL today was 1 x 2 @ 480 but it felt really heavy had a hard time getting it up once and could not get it for a second time. I just have to stay focused and pull harder.

[Coke]

The squat/deadlift session was great. Good luck with your goals man.

[Andre518]

Thanks Cocoa I can not wait to see the results of the next 12 weeks and see how long it takes me to reach my 1607 total.

[Andre518]

Tuesday
Dec 01/09
Heavy Bench

Bench
Bar x 20
135 x 10
155 x 5
185 x 5
215 10
215 x 10

Narrow Grip Bench
190 x 8+2
190 x 9+1
155 x 8
135 x 10

Incline Bench
175 x 10
175 x 8+2
145 x 8
135 x 10

Light Machine Fly's
110 x 10
110 x 10
110 x 10
110 x 10
60 x 25

Tate Press
30 x 10
30 x 10
30 x 10
30 x 10
35 x 6

Abdominal Machine
130 x 15
120 x 10
110 x 15
110 x 14
110 x 14


Light Work At Home


Decline Push-ups (on stability ball)
5 x 10

Hammer Curls (30lb DB)
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

Stability Ball Crunches
4 x 25

Hand Grips
50lbs x 50 Harbinger Griper
100lbs x 40 Heavy Griper
150lbs x 21 Heavy Griper
100lbs x 15 Heavy Griper (Reverse Grip)
150lbs x 5 Heavy Griper (Reverse Grip)

Good workout today I put some light machine fly's in to see if it would help with my shoulders. I have been against them for so long but after hearing some other peoples opinion on them I thought I would put them in the mix to see how they work for me.

[Andre518]

Thursday
12/03/09
Light Bench

Light work at home

Push ups
20
20
20

Concentration Curls
30 x 15
30 x 15
30 x 15

Hand Grips
50 x 50 (Harbinger Grips)
100 x 40 (Heavy Grips)
150 x 22 (Heavy Grips)

Planks
5 x Fail


At the Gym

Bench
Bar x 20
135 x 10
155 x 5
175 x 5
180 x 10
180 x 10

Reverse Curls
50+Bar x 12
50+Bar x 12
50+Bar x 10
50+Bar x 8
50+Bar x 9

Rope Push Downs
60 x 20
60 x 12
50 x 13
50 x 12
50 x 13

Dips
7
6
5
5
5


Abdominal Machine
110 x 25
110 x 25
110 x 25
110 x 25


Today was a busy day I had to do my light work during the day and could not get to the gym until after work. Working out from 1:30 am to 3:00 am really had an effect on my workout, but at least I got it in.

For my reverse curls I was not sure what the weight of the bar was so I put a 25 on each side. That is why in my log it says 50+Bar x rep.

[Andre518]

Week 3

Saturday
12/05/09
Squat/Deadlift

Squat
Bar x 20
135 x 10
185 x 5
225 x 5
255 x 5
275 x 3
290 x 8
290 x 8

Deadlift
200 x 5
250 x 5
300 x 3
350 x 3
400 x 2
450 x 1
510 x 0 <---- Tried 4 times and got nothing

Speed Deadlifts (6 x 3 90 sec b/w sets)
420 x 3
420 x 3
420 x 3
420 x 3
420 x 3
420 x 3

3 Circuit Assist work 3 x 8
90 sec between exercises/ 2mins between circuits

Straight Leg DL- 1)250 x 8 2)250 x 8 3)250 x 8

Bent Over Rows- 1)140 x8 2)140 x 8 3)140 x 8

Reverse Lat-pull- 1)150 x 8 2)150 x 8 3)150 x8

Good Mornings- 1)140 x 8 2)140 x 8 3)140 x 8

Once again on my work sets for my deadlift I was suppose to get 510 1x2 but after 4 attempts I could not even break ground. So I am gonna recalculate my numbers and try to go for a 575 PR at the end of the 12 weeks instead of 600. I will continue to do the same assist work for the original 600 PR but bring my work sets down. The assist work I have no problem with it that last work set that is really killing me. So hopefully at the end of these 12 weeks I will put 25lbs on the my deadlift.

[byronsru24]

You and are are pretty close on our lifts. I'll be sure to check in here from now on.

[Andre518]

You and are are pretty close on our lifts. I'll be sure to check in here from now on.

Thanks I checked out your log as well seems like your making some great progress since your accident keep up the hard work. Good luck with you meet.

[joey54]

Like what I am seeing in here!

[Andre518]

Thanks a lot Joey! I hope I like what a I see in a bout 9.5 weeks. lol.

[Brian C]

Really good work Andre. Im doing Coan also. If you have to, you can lower the volume of the accessory work. Dont beat yourself up if you skip something. I know a few guys who used it and are in the 2000 range and have told me the same thing. Remember Coan is one crazy bastard who was a monster, so being this intense was normal for him. Ill knock off a set on accessories or something. It will still be just as effective. Just really get as much weight in the accessory movements as you can. Keep up the great work pal.

[Andre518]

Thanks Brian right now the accessory work is fine it my actual last work set that has been my problem. I am going to readjust my numbers a bit and see how things work out. Thanks again. Stay strong.

[byronsru24]

Thanks I checked out your log as well seems like your making some great progress since your accident keep up the hard work. Good luck with you meet.

Thanks man. My squat still has a ways to go, but my bench and dead are the strongest they've ever been. Meets still 7 weeks away so now I just gotta be smart and not over think things

[Andre518]

Tuesday
Dec 08/09
Heavy Bench

Bench
Bar x 20
135 x 10
155 x 10
175 x 10
185 x 10
225 x 8
225 x 8

Narrow Grip Bench
155 x 5
175 x 5
200 x 8
200 x 8

Incline Bench
135 x 5
155 x 5
185 x 8
185 x 8

Machine Fly's
70 x 25
90 x 25
90 x 25
90 x 21
90 x 21

Tate Press
35 x 10
35 x 10
35 x 10
35 x 10
35 x 9

Roman Chair Leg Raises
15
15
15
15
11


Light work @ home

Push Ups
20
20
20

Hammer Curls
30 x 15
30 x 15
30 x 15

Hand Grips
50 x 50 (Harbinger Grips)
100 x 38 (Heavy Grips)
150 x 12 (Heavy Grips)
100 x 15 (HG Reverse Grip)
150 x 12 (HG Reverse Grip)

Stability Ball Crunches
25
25
25

Today was an excellent workout I felt really strong on all my lifts. Today was a really good motivator! I hope that the majority of the my lifts days go this well. The hand grips did feel difficult today though.

[Andre518]

Thursday
Dec 10/09
Light Bench


Bench
Bar x 25
135 x 10
155 x 10
175 x 10
180 x 10
180 x 10

Push Downs
60 x 16
50 x 1
40 x 15
40 x 13
40 x 14

Dip
10
7
7
6
6

Reverse Curls
50+Bar x 10
50+Bar x 10
50+Bar x 10
50+Bar x 9
50+Bar x 8

Abdominal Machine
120 x 20
120 x 17
120 x 14
120 x 14
90 x 35


Triceps felt really fatigued today, on the positive side I can feel my form on my bench getting a lot better. Busy day today so I did not do any light work at home.

[Andre518]

Saturday
Dec 12/09
Squat/Deadlift

Week 4

Squat
Bar x 25
135 x 10
185 x 5
225 x 5
255 x 5
275 x 5
305 x 8
305 x 8<-----last 2-3 reps not do not think I hit below 90.

Deadlift
200 x 5
250 x 5
300 x 3
350 x 2
405 x 1
455 x 1
520 x 0<------Missed my last set again

Speed Deadlift(5 x 3)
450 x 2
420 x 3
420 x 3
420 x 3
420 x 3

3 Circuit Assist work 3 x 8
90 sec between exercises/ 2mins between circuits

Straight Leg DL- 1)260 x 8 2)260 x 8 3)---Ran Out of Time---

Bent Over Rows- 1)150 x8 2)150 x 8 3)---Ran Out of Time---

Reverse Lat-pull- 1)160 x 8 2)160 x 8 3)---Ran Out of Time---

Good Mornings- 1)150 x 8 2)150 x 8 3)---Ran Out of Time---


Three words to describe today's workout: HORRIBLE, WEAK, and DISAPPOINTING!!!!! Even after lowering my deadlift goal from 600 to 575 today I still could not break ground with my last set of DL and the fact that I had to lower the weight in my speed sets did not help my confidence much. This week I have to figure a new approach for next weekend I'm either going to try doing my DL first then squat or do one lift on Saturday and the other on sunday. I was also pissed that my workout today took so long I ran out of time to get my last circuit in due to the fact that I had other things I had to do. My squats are going well but I'm getting really discourage with my DL knowing that I should 100% be able to make these last lifts.

[joey54]

How is your speed with that high of a weight on the deads? Why not pull singles for those as well?