Training for 2009 USAPL Raw Nationals
I went to my first meet just last month at the Navy Open in Annapolis, MD. At a skinny 5'9.5", 163.5 lbs I set new MD state records in the raw SQ and DL for my class, but my bench doesn't rate mention at all. I'm working on fixing that and adding 50 lbs to all my lifts to compete in the 75 kg class at the USAPL Raw Nationals on July 24, 2009.
Meet lifts/Best gym lifts as a 75 kg class lifter
SQ (belt only): 347.2 / 355
BP (full pause): 209 / 215
DL (sumo): 440.9 / 455 [best CV = 425]
I'm using a 4-day template with linear progression expected to continue throughout March and April. Bench on Mondays and Thursdays; Squat/Pull on Tuesdays and Fridays.
Bench day is either Bench 5x5 and Press 5x3 and Weighted Chins 5x5 (reps x sets) or Press 5x5 and Bench 5x3 and Pull Ups 5x5.
Squat/Pull day is usually Squat 5x5 plus SLDL 5x3. Every fourth session I'll do a heavy set of five sumos instead. No belt will be used while weights are below 90% in the squat and pull.
The goal is to get to at least 3 sets of 5 reps w/ 315 in the SQ without a belt and 3 sets of 5 w/ 225 in the BP by May. That sets me up for a competitive 1RM of belted SQ 405 and paused BP 255. Programming will switch to ME/DE days come May if warranted.
The trick is to stay below 169 lbs till July and come in at 165 for the meet.