The Raw Reckoning

[Zak198]

Thank you for reading. First time poster on this site, which I've found to be a knowledgeable and impressive powerlifting community. This log will chronicle my training for raw powerlifting. I compete as a 198 in the USAPL and will remain at that weight (or 205 depending on how class changes are adopted here) for the foreseeable future.

The log begins with a new training cycle that will carry me through the end of the year. I've returned from a honeymoon abroad, and have taken two weeks off from training. Feeling fresher than I have in a long while, and very eager to attack some weights.

Today's session was pulls. The bar drifted a little on the top set, but the weight is not heavy so nothing was a grind. I am anticipating that the explosive pulls after the heavier pulls will help consolidate and improve technique quickly as the weights increase.

9/6/12 Deadlift

BW: 191

Deadlift
135x5
225x4
315x2
335x5
375x5

Deadlift (explosive/60 secs rest)
3x295
3x295
3x295
3x295

SSB Squat
8x175
8x175

DB Row
12x90
12x90
12x90

HS High Row
12x160
10x140

Ab Wheel (paused)
Bx12
Bx12
Bx12

[Zak198]

Bench
45x10
135x5
185x4
205x3
235x8
245x8

Bench (illegal wide/touch & go)
205x8
205x8

Incline Bench
155x8
155x8

Elbows-Out Extension
30x12
30x12
30x12

Hammer Curl (Football Bar)
75x10
75x10
75x10

Shoulder Horn
15x15
15x15

I dropped about 5 lbs during the two weeks away from training, and upper body strength has taken a hit. Planned on 255x8 but after the first workset (235x8) I could tell that would have been a death set. Will be back on track soon.

[Bruiser]

Nice work and I look forward to following your journey man. Welccome!

[Zak198]

Nice work and I look forward to following your journey man. Welccome!

Thanks bud, appreciate it. Definitely open to comments, criticism, ridicule, whatever.

[Zak198]

BW: 189

Squat
45x10
135x5
185x4
225x3
255x8
295x8

Squat (Explosive/90s intervals)
225x4
225x4
225x4
225x4

Squat (3ct pause/Olympic stance)
235x6
235x6

Good Morning
155x10
155x10

Chest-Supported Row
115x12
115x12
115x12

Hanging Leg Raise (Spud Straps)
Bx12
Bx12


Solid first squat session. Something to build on.

[Zak198]

Military
45x10
95x5
115x3
135x8
155x8

Military (Explosive/60s intervals)
125x4
125x4
125x4
125x4

Closegrip Bench (Fatbar)
205x8
205x8

Curl (Fatbar)
75x10
75x10

Rear Delt Fly (Pec Deck)
75x15
75x15

Rope Pushdown
Double drop-set to flush

[Zak198]

BW: 189

Deadlift
135x5
225x4
315x3
345x5
390x5

Deadlift (Explosive/60s interval)
295x3
295x3
295x3
295x3
295x3

SSB Squat
185x8
185x8

DB Row
95x12
95x12
95x12

Lat Pulldown (Pause at bottom/SS/Close)
150x10
135x10

Ab Wheel (Pause)
Bx15
Bx15


So far so good. Everything beltless for the first few weeks of the cycle.

[byronsru24]

I'll be following this journal as well. Whens your next meet?

[Zak198]

looking good dude, I like the way you set up your training!

I'll be following this journal as well. Whens your next meet?

Thanks much for dropping in guys. Last meet was in the spring, went 452/314/529 @ 198, which was a little disappointing but a learning experience. I've decided to spend a few months really working on building up the base, so not planning on competing again til early next year.

[Zak198]

Bench
45x10
135x5
185x4
235x6
255x5

Bench (3ct pause)
225x6
225x6

Bench (wide/tng)
205x8
205x8

Incline Bench
165x8
165x6

Pec Deck
75x12
75x12
75x12

Hammer Curl (Football Bar)
75x12
75x12
75x12

Cable Curl
50 reps to flush


Very disappointing...learning that upper body strength is not persistent, and with the two week break for the honeymoon and the several weeks before that in which I didn't handle much weight, it's really fallen off. Going to have to reset the bench cycle and stay positive...hopefully the big stuff continues to go well.

[byronsru24]

One thing I've found is I need to only be STRONG when I step on the platform on MEET day. Trying to stay 100% strong year round just burnt me out quick. You just got married and took a few weeks off...don't worry about it.

[Zak198]

Squat
45x10
135x5
185x4
225x3
265x8
315x8

Squat (explosive/90s interval)
225x4
225x4
225x4
225x4
225x4

Squat (3ct pause/Olympic)
245x6
245x6

Good Morning
165x10
165x10

Hanging Leg Raise (Spud Straps)
Bx15
Bx15


Made easy work of this. Legs are feeling strong.

[Zak198]

One thing I've found is I need to only be STRONG when I step on the platform on MEET day. Trying to stay 100% strong year round just burnt me out quick. You just got married and took a few weeks off...don't worry about it.

Yeah this is a good tip, appreciated. Important to understand and respect the difference between building strength versus testing strength. The only numbers that matter are on the platform. Something for me to keep in mind as I build the bench back up here.

[Zak198]

Light Bench
135x10
185x8
185x8
185x8

Military Press
115x5
145x8
145x8

Pullup (Semi-Sup)
Bx10
Bx10
Bx10

Rear Delt Fly (Pec Deck)
90x12
90x12

Fatbar Curl
65x15
65x10


Still tooling around with my approach on the bench.

[J L S]

still looking good buddy, squats are strong, lots of good volume in there!

[Zak198]

Deadlift
135x5
225x4
315x3
365x5
405x5

Deadlift (explosive/60s intervals)
295x3
295x3
295x3
295x3
295x3
295x3

SSB Squat
195x8
195x8

BB Shrug
315x12
315x12

Wheel (paused)
Bx15
Bx15


Workmanlike effort.

[Zak198]

still looking good buddy, squats are strong, lots of good volume in there!

Yeah, subjectively squats feel the strongest right now. Tough thing about training is fine tuning things to get everything moving together...often seems like an overall approach that works well for one lift doesn't do much for another, but mixing and matching philosophies can be tough. Looks from your log like you're figuring out how to make it happen.

[muscle_g]

Nice log and congrats to the wife!!

[Zak198]

Nice log and congrats to the wife!!

Appreciate that. I think she's been bitten by the iron bug.

[Zak198]

Bench (Fatbar/Explosive/90s interval)
215x5
215x5
215x5
215x5
215x5
215x5

KB Press (Standing/Single Arm)
52x10
52x10

Pullup
Bx10
Bx10
Bx10

Pitcher Raise
20x15
20x15

DB Curl
25x15
25x15

Horn
2x15

[J L S]

looks like your back again zak! nice first bench session!

[Zak198]

Deadlift
warmup:
135x5
225x4
315x3
work:
385x3
445x3

Deadlift (Explosive/60s interval)
335x2
335x2
335x2
335x2
335x2
335x2

RDL
315x10
315x10

SSB Squat (Olympic)
205x10
205x10

Wheel (Offset)
Bx12
Bx12


Here's the 445x3 pull:

[Zak198]

Bench
135x10
185x5
225x5
245x5
265x5

2-Board
275x5
295x5

3ct Pause Bench
235x5
235x5

Closegrip
225x6
225x6

DB Row
110x12
110x12
110x12

Rope Pushdowns
2 sets

KB OH Ext
1 set

[Coke]

Nice job throughout Zak, good luck with your goals.

[J L S]

they were some damn nice clean pulls zak, nice job man