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Thread: Road to Elite

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  1. #1
    Senior Member Captain_Crunch's Avatar
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    Road to Elite

    Just found this board and decided to start a journal. I have been powerlifting for about eight years. The past couple with alot of injuries. Two torn bicep tendons and one meniscus tear all of which required surgery. My best competition lifts are 855 squat, 507 bench and 600 dead. I have trained with the Westside template the whole time I have been in powerlifting. I just came off a meet a few weeks ago at 275lbs and am planning on dropping some weight over the next while and changing my lifting for a few months of off season work. The change will be an experiment so we'll see how it goes.

  2. #2
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    Good luck man - I'll be following along.

  3. #3
    Lexen Xtreme
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    Nice numbers! Should be a short road to elite if you can stay healthy. What were your lifts in your recent meet?

  4. #4
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    Quote Originally Posted by 275er View Post
    Nice numbers! Should be a short road to elite if you can stay healthy. What were your lifts in your recent meet?
    No kidding. That's only about 40 pounds off with his best competition lifts. I'll be reading this log for sure, too.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  5. #5
    Senior Member Captain_Crunch's Avatar
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    Good to see people are interested. My last meet I hit the 855 sq, 507 bench ( should of had 555 but ass lifted off bench ) and 550 dl . Hurt me knee on the dead which was my opener. Had switched to sumo the last while and will be switching back to conventional for good now.

  6. #6
    Senior Member Captain_Crunch's Avatar
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    Went to the gym today for the first time in 3 and a half weeks. Took a week and a half off before my last contest and two weeks since. Today was scheduled to be ME bench day.
    Warmed up ( very long )
    Flat bench 3 x 3 315lbs All tie ins very sore not a regular ME day but will probably stick with 3s for a while. Good for a change.
    Tate press 3 x 15
    Pressdowns 3 x 12
    DB power cleans 3 x 15
    Pull downs
    Seated rows
    Abs
    Done in 45 minutes
    ME squats on Friday. Will be going easy with 3s or 5s on ME day for a while.
    Speed bench day is Sunday and usually this day has been for recovery as two bench days a week don't work for me. Might make it a total assistance day for a while and see how it goes.
    Speed squats are Monday and I will keep this day as a traditional speed day.

  7. #7
    Senior Member Captain_Crunch's Avatar
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    Friday:
    First day squatting since meet
    SSB Squat 14" box + Foam 505lbs 5 X 5
    Stiff leg deads
    45 deg back raise
    ABS

  8. #8
    Senior Member Captain_Crunch's Avatar
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    Sunday:
    DB power cleans 5 x 15
    Incline Bench 225Lbs 4 x 8 Inclines and shoulder press are very weak for me and will be a focus until next meet
    Seated Row 300lbs 4 x 12 ( Close Grip )
    Hammer Strength Seated Row 4 Plates per side 3 x 10
    One arm DB shoulder press 75lbs 2 x 8
    ABS
    1 HR

  9. #9
    Senior Member Captain_Crunch's Avatar
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    Monday:
    Speed Squats 14" box Plus Foam Chocked Blue bands 315 x2 x2 365 x2 x2 405 x2 x2
    Leg Press
    Ham Curls
    ABS

  10. #10
    Senior Member Captain_Crunch's Avatar
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    ME Bench
    2 Board Press 315x3 365/385/405/425x1
    4 Board Press 3 x 5
    Shrugs 5 x 15
    ABS

  11. #11
    Senior Member Captain_Crunch's Avatar
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    Dynamic Bench
    Flat Dumbell Press 105 x 5 x 5 changed they way I did these today and will keep it this way from now on. Before when I did db presses I would push straight up not touching the bells together. Now I will touch them together at the top as I feel this alot in the chest compared to how I used to do these.
    Tate Press 45/65/75/85 x 8
    Tricep pressdown
    Seated db power cleans
    Face pulls
    Side raises
    DB Curls
    1 hr

  12. #12
    Senior Member Captain_Crunch's Avatar
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    Speed Squats
    14" box + blues 405x3x2 455x3x2
    Back Raises
    Ham Curls
    Abs

  13. #13
    Senior Member Captain_Crunch's Avatar
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    ME Bench
    Reverse band press 500 x 1 25lbs off my record. I have had shoulder problems for a few years and there were back again today.
    Close grip bench index on smooth 3 x 12
    Seated rows 3 x 10
    abs

  14. #14
    Senior Member Captain_Crunch's Avatar
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    ME Squat
    Back has been out for the last week but lifted anyways and went to the chiro right after
    Close stance 16" box squats 585 x 1 635 x 0 The last one was something I had done before
    One legged leg press 4 x 8 per leg
    Calf raises
    Leg curl + extensions
    Abs
    What a gay workout. Should be back in high gear by mid July.

  15. #15
    Senior Member Captain_Crunch's Avatar
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    On Thursday I started a twelve week fat loss program designed be Shelby Starnes who has been working with Marc Bartley and AJ Roberts from Elitefts. It's a carb cycling program and I'll keep track of how I'm feeling with the diet change as well as record my morning body weight on here.

  16. #16
    Senior Member Captain_Crunch's Avatar
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    Speed Bench
    DB bench 120lbs 5 x 5
    Lat Pull Down 3 x 8
    Face Pulls 4 x 12
    DB Power Cleans 3 x 15
    Abs
    Morning Weight - 279 lbs

  17. #17
    Senior Member Captain_Crunch's Avatar
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    Speed Squats
    14" box + foam 365 x 2 x 6 No briefs today
    GM 3 x 8
    45 deg Back Raise/ GM Machine SS 3 x 8 each
    abs
    Morning Weight 280lbs

  18. #18
    Senior Member Captain_Crunch's Avatar
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    ME Bench
    2 Board Press 365 x 3 405/425/445 x 1
    CG Bench 4 x 8
    One Arm DB Rows 3 x 10
    ABS
    Morning Weight Tuesday 279.5 lbs
    Today 278 lbs
    Last edited by Captain_Crunch; 06-26-2008 at 11:28 AM.

  19. #19
    Senior Member Captain_Crunch's Avatar
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    ME Squat
    Suspended GM Close Stance 585 x 3 Stopped there as my back was very sore SI joint is out
    Conventional Deads 3 x 5
    One Legged leg Press 4 x 12
    Back Raise 4 x 12
    ABS
    Thursday weight 277 lbs
    Today 276.5 lbs

  20. #20
    Senior Member Captain_Crunch's Avatar
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    Speed Bench
    Doubled Light bands 135 x 5 x 3
    DB Bench 130 x 3 x 5
    Rear delt machine 4 x 12
    Shrugs 3 x 15
    Face Pulls 3 x 12
    Saturday weight 278 lbs
    Todays Weight 276.5
    Weight were not taken in the morning as I am working nights this weekend so they are taken at around 12 noon after 5 hours sleep.

  21. #21
    Senior Member Captain_Crunch's Avatar
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    Speed Squats
    14" box + foam 405 x 2 x 6 chocked blues
    ham curls 4 x 8
    leg extensions 4 x 8
    abs
    over 30 deg celcius here today with no ac at the gym so didn't do much after squats
    Morning weight 276 lbs

  22. #22
    Senior Member Captain_Crunch's Avatar
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    No gym on Wednesday
    weight yesterday and today 276lbs

  23. #23
    Senior Member Captain_Crunch's Avatar
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    ME Squat
    Anderson Squats 845 x 5 10" rom
    GM Close Stance 4 x 8
    One Leg Press 4 x 8
    abs
    Morning Weight 275lbs

  24. #24
    Senior Member Captain_Crunch's Avatar
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    DE Bench
    DB Bench 130 x 3 x 5
    Tate Press 3 x 8
    Chest supported row 3 x 8
    Lat pulldown 3 x 8
    Lateral Raises 3 x 8 ss with DB curls 3 x 10
    abs
    Saturday weight 274lbs
    Today 272.5lbs

  25. #25
    Senior Member Captain_Crunch's Avatar
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    Speed Squats
    15" box 405 x 3 x 2 / 455 x 3 x 2
    Dimel deadlifts 3 x 15
    Back Raises 3 x 12
    abs
    Morning Weight 272lbs
    The last 2 training sessions I have started to feel the effects of the weight loss. Not in strength yet but a little in recovery.

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