Training for 2009 USAPL Raw Nationals

[Gary Gibson]

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.

[Andy Baker (KSC)]

Gary,

I'll be interested to follow your log and see you progress towards your meet. I am doing the NASA Unequipped (raw) South Texas State meet on May 23 here in Houston.

I like your set up for your template. Simple and to the point. I might make a suggestion however in unsticking your bench. You might try something like the following:

Day 1 -

Bench (heavy) - 5x5
Incline 2 x 6-8 (instead of light presses)
Rows

Day 2 -

DE Bench 8-10 x 3 x 50-60% 1rm
Press (heavy) 5x5
Pull Ups

Working on driving up my incline bench took my bench from 335 to 365 two years ago, and incorporating speed benches took it from 365 to 385. I think you will find the addition of inclines to the program as opposed to a second pressing session will have a more positive effect on your benching, especially as a raw lifter. The same holds true for a speed day as oppossed to another light bench day.

[Andy Baker (KSC)]

Correction:

I just re-read your post and saw that you said you are still doing linear progression. Assuming you mean workout to workout progress on the bench, then scratch everything I just said and stick with what you got and save my recommendations for intermediate/advanced programming. Didn't mean to hijack your journal.

[Gary Gibson]

According to "that damned chart" I should program SQ and DL like an advanced athlete, but BP and PR like an intermediate. I figured to be on the safe side, I'd start everything at novice, but quickly move along in programming as soon as my gains started to slow.

I ended spending just a week with daily progression, but now I'm at an "advanced novice" stage with this "each lift twice per week" schedule. Moving on to the Texas Method soon. Will probably stay with that for bench and press, but I suspect I'll have to be a bit more clever about my SQ and pull programming.

So far:

2/26/2009
SQ 45x5x2, 95x5, 135x5, 185x3, 205x1, 225x5x5 (medium)
BP 95x5, 135x5x3 (easy) full pauses
PR 45x5, 65x5x5 (easy)
CU +0x5x3

2/28
SQ 45x5x5, 135x5, 185x3, 235x5x3 (medium)
PR 45x5, 75x5x5 (medium)
BP 45x5, 145x5x3 (medium) full pauses
Sumo 315x3, 365x5 (medium) switch mixed grip on rep 4,

weighing 164

Touch and Go BP, Beltless SQ and DL

3/2
BP 45x5, 95x5, 135x3, 155x1, 165x5x5
PR 45x5, 65x5, 85x5x5
CU +10x5x5

3/3
SQ 45x5x2, 135x5, 185x3, 225x1, 245x5x5

3/5
PR 45x5, 65x5, 95x5
BP 45x5, 95x5, 135x5, 175x5x5
PU x5x3

3/6
SQ 45x5x2, 95x5, 135x5, 185x3, 225x1, 255x5x5

3/9
BP 45x5, 95x5, 135x5, 155x1, 180x5x5
PR 45x5, 65x5, 100x5x3
CU +20x5x5

3/10
SQ 45x5, 95x5, 135x5, 185x3, 225x1, 265x5x5
SLDL 135x5, 205x3, 275x8

3/12
PR 45x5, 65x5, 85x3, 95x1, 105x5x5
BP 45x5, 95x5, 135x3, 155x1, 185x5x2, x4 missed a rep
PU x5x5

weighed 163.5. Hams on fire all day till I did unweighted SLDL for reps.

What do you weigh? What are your lifts and what does your training look like? Don't worry 'bout hijacking the thread; it's here to help me learn and good input is solicited.

[Andy Baker (KSC)]

Right now I'm around 235.

Squats (raw, belt only)
1rm = 500 lbs

Bench (raw)
1rm= 385

Deads (raw)
1rm = 520

Press = 250

My training kinda morphs a little as I go along but the same basic plan is the same. Sometimes I go fullbody 3 x week, but most of the time I have to divide up into upper and lower to fit my schedule.

I periodize my training using the two steps forward one step back method that is discussed in practical programming, but I have adjusted the percentages a bit to fit my individual recovery patterns and was introduced to the method by coach Mike Conroy from USA Weightlifting.

I follow somewhat of a westside template, where I have a heavy day and a speed day for most of the training cycle, but my heavy days are not true ME. Depending on the phase of the program I do something like 5x5 or heavy triples/doubles/or singles for sets across. Assistance work is programmed to bring up what I view as my weakest lift. Right now my weakest lift is by far my deadlift so my assistance work is geared toward bringing up that lift.

Here is roughly the program I am currently using for the NASA South Texas State in May:

Day 1 - Heavy Bench

Bench 5 x 1-5 (depending on phase), 1 back off set - 225-275 for max reps
BB Rows 5x5, back off 1-2x12-15
Triceps - optional, usually blow this off

Day 2 - Heavy Squat

Squats 5 x 1-5
Goodmornings 3 x 6-8
Abs

Day 3 - Speed Bench + Heavy Press

DE Bench 10 x 3 (50-60%)
Press 5 x 2-5 (depending on phase), back off 1-2 x 10-12
Pull Ups and/or Pulldowns - lots
Triceps - usually blow this off too

Day 4 - Speed Squat + Deadlift

Box Squat 12 x 2 x 50-60%
Speed Pulls 5 x 1 x 60%
Conventional Deadlifts 1 x 1-5
Powershrugs 3 x 6-10
Reverse Hypers 3 x 10 (been inconsistent with these)

Emphasis on BB Rows, Goodmornings, and Powershrugs as my assistance exercises are what I hope will help drive improvements on the deadlift. I'm also gonna start doing more band work on my box squatting.

[Gary Gibson]

You are pretty damned big and strong. Is your pull's nearness to your squat a matter of your anthropometry? Notice mine is a lot higher than my squat and double my bench, even in my weaker CV stance. Everything I do to bring my squat up pushes my DL up almost as much so the distance betwixt the two stays pretty constant.

I tend to let the program morph, too, and it's usually so I don't burn myself out and regress. Never because I don't want to squat more often and add weight to the bar. I think I'll end up with something similar. Heavy BP day, Heavy SQ/DL day, then light BP day and light SQ/DL day.

3/13
Sumo DL 225x5, 315x3, 385x5 (hook grip 4, mixed 1)

[Gary Gibson]

I just read your journal.

5'4" 220?

I'm guessing your proportions favor the squat over the dead.

[Andy Baker (KSC)]

Ya....and now I'm 5'4, 235 lbs. Didn't realize I was fucked up for deads until I went to Rips BB Cert, and he informed me that I had long femurs in relation to my upperbody and should be eliminated from the gene pool.

[Gary Gibson]

Ya....and now I'm 5'4, 235 lbs. Didn't realize I was fucked up for deads until I went to Rips BB Cert, and he informed me that I had long femurs in relation to my upperbody and should be eliminated from the gene pool.

I hate typing "lol", but I really did lol.

[Gary Gibson]

Heading into a new week. Just had my first missed rep on BP last time. Progression going to be weekly.

Heavy 5x5 BP, medium 3x5 OHP, heavy 5x5 Chin
Heavy 5x5 SQ, (relatively light) 3x5 PC (and/or KB snatch)

Heavy 5x5 OHP, medium 3x3 BP, light 5x5 Pull up
Light 3x5 SQ, medium 3x5 SLDL or Heavy 1x5 Sumo

Alternating heavy bench and heavy press in the top spot.
Alternate heavy sumo for 3x5 SLDL each week.

I was very tempted to stick to the Texas Method thrice weekly protocol, but the twice weekly set up let's me really focus on going heavy on the two presses, the squat and the pull once per week (heavy sumo is only once every other week by design) while allowing me to squat only twice per week.

Someone on some board wrote "I have to accept that there are two athletes in me: a well-conditioned intermediate in the upper body and a novice in the lower body." I think that applies to me here, but in reverse. My SQ and DL need more careful consideration and more advanced programming while my presses and cleans can be treated in a more linear manner. So I won't be going "light" on BP or PR yet, but I may repeat weights on consecutive workouts. For example, I missed the last rep of 3x5x185 BP after heavy/hard 5x5x105 OHP, so I'll try 185 as my 5x5 weight when I do the BP fresh on Monday.

Enough exposition for now. Next entry after Monday Bench training.