Road to a 2000+ raw total

[thatNUCKOLSkid]

Hey! I'm Greg. I'm a 20 year old college kid and a powerlifter. This past Saturday I set the drug-free, completely raw all-time world record total in the 220 class.

Squat 650

Bench 419

Deadlift 645

Total 1714.

The next goal is either to drop to 198 and make a run at David Ricks's 1818, or move up to 242 and take a crack at 2000.

I'm not sure what else anyone would like to know, so if you're curious feel free to ask me anything. I'm still trying to learn as much as I can, so comments, advice, and questions are very much appreciated.

Meet report with videos: http://gregnuckols.wordpress.com/201...championships/

[thatNUCKOLSkid]

Hang snatch/klokov press
45x3/3
65x3/3
85x3/3
105x3/3
125x3/3 (k presses feeling better already. first time I did these 95 was a challenge)

3 second paused squats
135x3
225x3
275x3
315x3
365x3
405x3
455x3 (pretty easy. PR is 525x1, and I know 495 would have gone today. Just getting back in the swing of things)

Also a lot of foam rolling and stretching

[thatNUCKOLSkid]

hang snatch/klokov press
45x3/3
95x3/3
105x3/3
115x3/3
125x3/3
135x3/3
145x3/3

high bar squats (first rep paused)
135x2
225x2
275x2
315x2
365x2
405x2
455x2
495x2 (PR single is 525. definitely had a little more in the tank)

bench (pause the first one, TnG the second)
135x2
225x2
275x2
315x2
365x2
405x2

sprints (mainly working on form for me and Lyndsey, but definitely hard work too)
3 100 yarders
1 200 yarder

Overall it was a good day. Weights still feel heavy, but they're moving well again. My CNS is finally starting to recover from the meet and the trip I think.

[thatNUCKOLSkid]

Training from today, plus a story and my thoughts on gun control: http://gregnuckols.wordpress.com/201...t-gun-control/

[Buccos1]

Very sick numbers all-around! Congratulations on the record-breaking total!

[thatNUCKOLSkid]

Thanks man! You too! A 405 bench at under 200 is pretty sick.

[thatNUCKOLSkid]

Snatch/klokov press
45x3/3
95x3/3
115x3/3
135x3/3
145x3/3
155x3/1
165x1/1
175x1/1
185x1/miss

DB triceps extensions/seated DB curl
30 3x10/10
SS
Good morning (mostly to stretch my hamstrings)
95 3x10

sprints
200x3

Good day today. My PR on Klokov press was 135 not long ago, so I'm pretty thrilled with 175 today. Without all the snatches prior, I may have been able to grind out 185, but I was fairly fatigued when I got to it. Everything else was just to work on some weaknesses and loosen up a bit. Running felt better today. As I do more of it, my hips are really loosening up and I feel my stride length and top-end speed coming back (I ran a 4.7 in high school. Not blazing, but I was fairly fast for a large white kid). Lyndsey and I are tentatively kicking around the idea of trying out for the US bobsled team, so I want to get my speed back just in case we decide to go through with it. Plus, running fast and feeling athletic are just a good feelings.

[thatNUCKOLSkid]

Clean and strict press
135x1/3
155x1/3
175x1/3
185x1/3
205x1/1 (PR strict press)

Paused low bar squat
up to 495x5 (3 second pauses, not particularly straining. Felt good for 8ish)

Wrapped it up there. Lyndsey had to get back for a dinner with her staff. Volume is still a little low, but strength has come back.

[RobmoriRB]

solid work out...keep it up and subbed..you will defiantly sent Records

[thatNUCKOLSkid]

Thanks man! I sure hope so. You have some pretty solid goals yourself!

[thatNUCKOLSkid]

high bar paused squat
up to 535 (10 pound PR)

strict press
up to 185x3

3 sets of 8 strict pullups. 3 second dead hang at the bottom of each.

ran two 200s


Two new people training with us today, so I didn't get it as much as I would have liked. They both took to squatting pretty well though, so I think they should end up beasts.

[thatNUCKOLSkid]

No real training today, but a new blog post. I feel like it's an important aspect of training that most people get wrong: http://gregnuckols.wordpress.com/201...sh-in-the-gym/

[thatNUCKOLSkid]

Bench – worked up to 365×5. Had 6 or 7, but I didn’t feel like pushing it.

Low bar paused squats – up to 525×4. A couple reps shy of failure. Felt great.

Somewhat disappointed about bench, but not really. My best in this rep range was 370×7 on a stiff, high bench, and I know for sure I could have gotten a 6th with 365 of a low, very padded bench. Bench stiffness and height may not seem like a big deal, a higher bench is better for leg drive and a stiffer bench ensures that the force you produce is transferred into the bar instead of pressing you farther into the padding. What’s going on? I’m not a good enough bencher to turn into a diva. Enough whining.

On a positive note, weight is down a bit. I trained around 224-225 for my last meet, and I’m waking up around 218 now. If I’m holding around 210-215 a couple months from now, I think a cut to 198 for a run at David Ricks’s 1818 raw total would be worth it.

[thatNUCKOLSkid]

Also, some ramblings on paused squats (perhaps my new favorite exercise): http://gregnuckols.wordpress.com/201...heory-of-mine/

[thatNUCKOLSkid]

Squatted up to 545 paused and high bar. That was a 10 pound PR.

I did some pressing as well, but nothing worth writing home about. Just couldn’t get my head into it today. Benched some singles at 405 and that was that.



My squat today was unexpected but made me quite happy. My paused, high bar squat usually trails my unpaused, low bar squat by 125-150 pounds. For example, there was a 125 pound discrepancy between my 5 second grinder, pop some blood vessels paused high bar PR and my relatively easy low bar squat PR at my meet. My 545 today wasn’t especially difficult (felt better than 535 a few days ago), so I think that I’m probably closer to a 700 pounds squat than a 650 squat at this point. My goal for these is 605 by summer.

Some thoughts about priorities, and one of the best compilations of quotes about human movement that I've ever come across: http://gregnuckols.wordpress.com/201...used-squat-pr/

[J L S]

some awesome squats going on in here! nice work man, look forward to seeing you hit 700 raw! It will no doubt happen sooner rather than later at this rate!

[thatNUCKOLSkid]

some awesome squats going on in here! nice work man, look forward to seeing you hit 700 raw! It will no doubt happen sooner rather than later at this rate!

Thanks man! I'm just doing my best to stay focused on each individual day. The way I see it, as long as I'm consistent and keep myself healthy, the strength will invariably come as a byproduct.

[Invain]

Amazing raw numbers man, you have a ton of potential. 1700 raw @ 20 years old, fucking crazy. Your squat makes me feel like a little bitch.

I feel you on using different benches. I absolutely hate super padded ones, just feels like shit when you sink into it during the lift. My legs are on the shorter side so taller benches kinda fuck me over as well.

[thatNUCKOLSkid]

Amazing raw numbers man, you have a ton of potential. 1700 raw @ 20 years old, fucking crazy. Your squat makes me feel like a little bitch.

I feel you on using different benches. I absolutely hate super padded ones, just feels like shit when you sink into it during the lift. My legs are on the shorter side so taller benches kinda fuck me over as well.

And your physique makes me feel like a skinny fat loser, so I guess we're even!

To be totally honest, I remember when I last posted on this site I was chasing a 600 deadlift (I was still closer to 550 though) and weighed around 230, and you posted a video deadlifting 590 at 190 (if memory serves) and I wanted to just crawl in a hole. haha

[thatNUCKOLSkid]

Paused high bar squat 565. 20 PR from yesterday!

Tight on time so not much else.

Some thoughts on assessing motivation, the growth of our little crew, and some other various ramblings: http://gregnuckols.wordpress.com/201...-is-expanding/

[thatNUCKOLSkid]

Benched up to 385x3. Still didn't feel great, but this wasn't a grinder.

Paused squatted 555x3 low bar. Left a couple in the tank.

[thatNUCKOLSkid]

GMs up to 225x5. I'm terrible at them.

Paused high bar squat up to 575. (10 pound PR)


Some thoughts about my training today:
http://gregnuckols.wordpress.com/201...e-weary-earth/

Stay tuned, "I'd like to hear about...: Papa Nuck edition" coming within the next couple of hours.

[thatNUCKOLSkid]

A couple questions from my dad about training and diet for the newbie and the old guys: http://gregnuckols.wordpress.com/201...-nuck-edition/

[thatNUCKOLSkid]

Today's video of my 545x4 paused squats: http://gregnuckols.wordpress.com/201...eo-from-today/

Also benched up to 425 today

[thatNUCKOLSkid]

Paused high bar squat up to 585 (10 pound pr)

Klokov press up to 175 (tied PR)

behind the neck push press up to 255


write-up plus video from today: http://gregnuckols.wordpress.com/201...ring-continue/