Jordan's road to raw nationals

[Jordan Feigenbaum]

Welp, I figured I'd start a log in case anyone actually looks at it as a jumping off point for their own programming and maybe also to ask some questions. I'm just starting prep for the USAPL Raw Nationals August 3-5.

Age- 26

Weight- 181 (hang around 190 until about 4 weeks out from meet)

Current PRs:
Bench-308 w/ pause, 330 touch and go
Squat- 440
Deadlift- 545
Snatch- 200 (91kg)
C/J- 297
Press- 225

Monday April 10-
Bench Press x 255lbs x 5x5
Press x 135 x 10 x 3 sets
Lying Triceps Ext x 10 x 3
BW Chins x 3 x max reps (15,15,13)
biceps curls x 15 x 3

Tuesday Apr 9- Lower Body Volume
Squat x 160kg (352lbs) x 5 x 5
Muscle Snatch @ 60kg x 2 x 6 sets
Paused Good Mornings @ 155lbs x 5 x 2 sets
GHR x 10 x 5
GHSitups x 10 x 5

Thursday April 12- upper body intensity
Paused Bench Press x 1-1-1-1-1 @ 300lbs
Press x 6RM @ 185lbs
Weighted Dips @ 90lbs x 8 x 3 sets
Weighted Chins x 25# x 10 x 3
DB Curls x 50 x 12 x 3 sets


Friday April 13- Lower body intensity
Squat x 5RM @ 170kg (375lbs)
Deadlift x 1 x 1 x 1 @ 220kg (485lbs)
GHR + band x 10 x 3
GH situps + 25# x 10 x 3

[Jordan Feigenbaum]

Mon-Apr 16- Upper Body Volume
Bench Press- 260 x 5 x 5
Press x 137.5 x 10 x 3sets
BW Chins x 14/13/11
LTE + BB Curl SS x 3 sets

Easy day!

[Jordan Feigenbaum]

Tuesday Apr 17- Lower Body Volume

Squat @ 162.5kg (358lbs) x 5 x 5 (felt way too heavy, but some days are like that I guess)
Power Snatch @ 62.5kg x 2 x 6sets
Paused Good Mornings @ 166 x 5 x 1set
GHR x 10 x 5
GH Situp x 10 x 5

[Jordan Feigenbaum]

Thursday April 19- Upper Body Intensity Day
Pin Press (just above the chest from a dead stop) @310lbs x 1-1-1-1-1
Press x 185 x 6 reps
Weighted Dips @ 70lbs + BW x 8, 90lbs + bw x 8, 115lbs + bw x 6
Weighted Chins @ 25lbs + BW x 8, @30lbs + bw x 8
DB Curls @45s x 12, 50lbs x 10 x 2sets

My best meet bench is 308, looking to open at 330+ if training keeps going well! C'mon elite total (1398 @ 181-raw)!

[sking1001]

How tall are you, Jordan? I just did my first NASA meet at 181 and also hang around 190. You are much stronger than me. I think I'll follow along. Thanks for sharing.

[Jordan Feigenbaum]

It depends on if I squatted prior to getting measured, but I roll around at 5'9.5-5'11. I'm pretty low body fat, so that might help. How was the NASA meet? I'm hoping to get invited to the Rippetoe Invitational so maybe I'll see you there?

[sking1001]

My body fat is higher, as I'm 5'4. I totaled 1157, and NASA does allow 2m wraps. I really wanted 1200...1398 is CRAZY strong! I actually cut to 178.8 without realizing it, because the hotel didn't even have a good scale for me to check my weight before weigh-ins, and the NASA scale weighed lighter than mine at home too.

I did a full write-up in my log, but that's like a novel, so to summarize:

I got all 1st and 2nd attempts and missed all 3rd attempts.

My goal was 192.5/125/227.5 = 545 kg or 424/276/502 lbs = 1202 lbs
I got 185/120/220 = 525 kg or 408/265/485 = 1157 lbs

Meet results are here:
http://www.nasa-sports.com/Results/R...%20Results.htm
I'm Steve King in the "Unequipped PL" section.

Andy Baker was really cool to help me prep for the meet in a thread on his forum:
http://startingstrength.com/resource...ad.php?t=29689

[sking1001]

Oh, not sure about making it to the invitational, but it would be really cool. I hope you get invited!

[Jordan Feigenbaum]

Yeah I accidentally cut to 178.6 as well.....stupid shit. Anyway looks like we're in this together man. We'll push each other! My last meet went like this:

182.5/190/200- all 3 white lights on all 3 lifts

140/ 145 (F)/ 145 (F)- My butt came up on the second attempt and I racked it before the command on the third....stupid.

227.5/235/240- all good. I totaled 1288 so I'm aiming to put 110 on my total before nationals, we'll see.

The only thing I know is the dude who beat me in the 181 raw class was my same height and a bit lower body fat than I. So my goal is to be a full 181 and ~6-8% BF for nationals and open at my previous 3rd attempts.....let'd do work sking1001!!!!!

[Jordan Feigenbaum]

Friday- April 20th - Lower Body Intensity Day
Squat- 172.5 (380lbs) x 5
Deadlift- 223kg (491) x 1-1-1
Halting deads- 173kg x 8
GHR + 30lbs x 10 x 3
GH Situps + 25 lbs x 10 x 3
Fat bar clean and press @70kg x 30- 4min and change. I don't know why I wanted to do this but I just did. Oops.