Some background about me - I'm 17, 149-150lbs, and I compete in powerlifting (raw). My last meet was 12/5/09 and I went 320 - 205 - 300 = 825. I've been training seriously since about mid-February 2009. I currently train by myself (usually) in my house and I am using Wendler's 5/3/1.
Total 920 raw at APA meet in Edison, NJ on 2/27/10 at ~155 (maybe cutting to 148 to set some records...we'll see).
Here is the set-up im using:
Floor Press 3x8
Hammer Curl 2x6-10
Deadlift + doubled purple under feet 6x2
Olympic Squats 2x10
Ab Wheel 3 sets
Bench + doubled Minis 6x2
CG 3-Board 2x10
Squats + purple 6x2
Good Morning (Squat Stance) 2x10
Decline Sit-up 3x10
I'll be using the same tension for all the speed sets to gauge recovery since this is the first time Im using bands. Not really sure how this is going to go; either really well or really ****ty. Also, I am asking Harry Selkow on elitefts how to go about the pull-ups/rowing movements.
My diet is a lot of protein (~300g a day) w/ ~225-250 carbs on training days and about 70-80g less on non-workout days. I do 30 min of walking on off days for recovery and to stay lean. 3200 cals on training days and 3000 on off days.
Thanks for the great site.
Last edited by ehopkins932; 01-25-2010 at 06:33 PM.
Start of new 5/3/1 cycle
8 sets of 3 spread out through workout
Fat Bar Floor Press
Low Pulley ER/IR
2 sets of 12
Off to a great start man, glad you came aboard here.
Sup Eddie, I'm Chris I was at your meet at the beginning of the month. Where do you live at? Me and DGabe24 are going back to North Jersey for the holiday, if your around we should get together for some lifts. Anyway let me know, keep up the work big guy.
Sup Eddie, I was competing at that meet in Edison with you too. You tore it up big guy, I saw you put your cell # up in Vizzy's journal, one of us will definitely hit you up over break for some good lifting sessions.
Here are my meet vids. If anyone notices and technical problems or things to specifically work on, please dont hesitate.
320 Squat - http://s9.photobucket.com/albums/a60...t=320Squat.flv
205 Bench - http://s9.photobucket.com/albums/a60...t=205Bench.flv
300 Deadlift - http://s9.photobucket.com/albums/a60...00Deadlift.flv
Here's todays workout.
240x11 --> PR
6 sets of 2
135 + doubled mini's under feet and looped through belt
ATG High Bar Squats (Shoulder Width)
Hanging Leg Raises
Took forever since I kept debating on what bands to use and hour to loop them. I get mini and light short bands for christmas, so Ill use those for deads. They felt very quick though, Im not sure if Im using enough weight.
Super meet vids...deepest squats I've seen, smooth deads and bench as well.
165x9 - form is getting better at higher reps...I hate doing reps for benching.
6 sets of 2
65 lbs plus doubled minis
It felt very quick and was the first time i benched with bands. Felt cool.
Close Grip 3-board (index on smooth)
15 lbs on chest x8
Seated Cable Row
2 sets of 12/14
Lookin good man, dont go TOO crazy with the bands. Incorporate them every other week, or something you feel you can handle. Bands on the bench are really strenuous, and can lead to overtraining before ya know it. Keep up the hard work.
Thanks for the advice. Ill use them for the first 2 week of a cycle then drop them in the last week when Ill be handling heavier weight for the 5/3/1 movement. Hopefully they work well.
My short mini and light bands came today. Ill have to test them out next cycle
Good work man, yeah those bands are a double edged sword, be careful with them but they are good to use. Keep up the hard work.
230x9 ---> I had more in me, but that bar was slipping down my shoulders. Anyone have any tips as how to prevent this? Im already using chalk.
Speed Squats (not to a box)
135 bar weight + Purples
6 sets of 2
Good Mornings (Squat Stance)
25 plate on head - 3 sets of 12
I got my brother to record my squats on his phone since he is home from college. Ill try to get more videos uploaded this month.
No worries tone.
Showing great form in the squats vid.
Weighed 149.5 this morning.
105x9--> video http://s9.photobucket.com/albums/a60...1221091607.flv I look fat as hell wtf
Fat Bar Floor Press
9 sets of 3 through out
2 sets 12/14
I talked to Tone tonight and we figured out what Im doing. From now on Ill use bands on my 5 week and deload as speed work (~6 sets of 2). 3 week and 1 one ill just do accessories with straight weight. (Should speed squats be done to a box like in westside? It felt awkward as hell doing them without a box this week)
What do you guys think of doing a meet feb 20? I want to just run the 5/3/1 for a few cycles and get stronger without interrupting ****, but Im not sure when there will be another meet near me.
Last edited by ehopkins932; 12-21-2009 at 05:10 PM.
Nice home setup...it's not everyday you see the young hungry type with great potential, props.
250x10 --> Ive gotten 250x10 before but the form felt a lot better on this one. http://s9.photobucket.com/albums/a60...0.flv&newest=1
Deficit Deads off 3in Platform (I went light on these since I wasnt sure how much to use)
Banded GM (DL stance)
2Purple+2Minix15 --> This is a good tension for me now I think. I have a dumbass red line on my next from them though. Ill have to figure out something there lol.
Hanging Leg Raise
3 sets of 10
Im feeling good and stronger.
EDIT: I just realized that the WNPF moved a meet for March 28, which is like the perfect time for when I wanted to do a meet again. It gives me almost 3 full months from today to get stronger and bigger.
Last edited by ehopkins932; 12-23-2009 at 09:22 PM.
175x7 http://s9.photobucket.com/albums/a60...1225091215.flv I got the form down better. I was focusing on the advice you gave me at the meet tone (squeeze the bench) and push the bar back. It allowed me to arch more and made locking the bar out easier, which is my sticking point.
CG Bench (index on edge of knurling)
25x12 --> Here is the vid. Am I doing them right? http://s9.photobucket.com/albums/a60...1225091241.flv
15lbs on chest, 3 sets of 8. Selkow told me to do 10 but I was trying to get the workout done quick because I have family coming over and I wasnt thinking. So I did the next exercise for 10.
Seated V-Grip Row
2 sets 12/14
I got a sled and pair of short minis and lights from elitefts for christmas. Cant wait to start using them.
Last edited by ehopkins932; 12-25-2009 at 12:28 PM.
You had at least 3 or 4 more on the bench. I wish you had partners around to push you!
The rolling thunders were good but you need to reach them over your head almost like a pull over. Reach them way back and then throw them up from there.
Not bad Unbridaled Rage! Keep up the good stuff!