Jordan's road to raw nationals
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.
Weight- 181 (hang around 190 until about 4 weeks out from meet)
Bench-308 w/ pause, 330 touch and go
Snatch- 200 (91kg)
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
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
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
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)!
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.
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?
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:
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:
Oh, not sure about making it to the invitational, but it would be really cool. I hope you get invited!
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!!!!!
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.