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Thread: Jon Gold - Raw Powerlifting Log

  1. #1
    Join Date
    May 2011
    Posts
    93

    Default Jon Gold - Raw Powerlifting Log

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    My name is Jon Gold. I am a HS football/strength coach. I train at Strong Gym in Springfield, MO, with Reynolds, Frey and Zach Condo as well as a variety of other dooshbags. I will be competing raw in the 308's in July.

    My personal bests are a 675 squat, 500 bench, and 765 deadlift. I have not put these together in a meet though, and my goal is to perform to my potential at the July meet. I am pretty beat up and battling some injuries, and these have slowed my progress the last few years. Right now I am dealing with a hip/back issue that kept me from squatting/pulling in my last meet and a somewhat strained pec (which I tore a few years ago) which is keeping me from going all out on bench right now. This is all due to the fact that I am the least flexible person in America, which is an issue that I am focusing on fixing now.

    I will start the log with last week, as I am sure I will not remember any further than that. Warm-ups arent included, but will always include some foam/PVC rolling, dynamic, and static stretching.

    I am also dieting so as not to be a fat-ass. Started last week at 310, the week before I was 315.

    I am basing my training maxes on a 480 bench, 630 squat, and 650ish deadlift. The squat/pull maxes are low from the back injury and the bench is where it is because that is what I hit in preparing for my last meet.

    Transmutation 1, Week 2

    Sunday, May 1...BW 310
    Bench
    (79%) 375 x 3 x 3
    (83%) 395 x 3 x 3

    3 Board
    475 x 3...RPE 8
    424 x 2 x 3 (Pec started hurting again so I didnt get in a 3rd drop set)

    Neutral Grip Pull-ups
    4 x 6-8

    Wide grip upright Rows
    3 x 12

    Curls
    3 x 12


    Tuesday, May 3
    Deadlift
    545 x 6 x 3 RPE 8

    45 hyperextension
    BW x 10
    +55 x 10
    +145 x 4 x 8

    Roman Chair
    w/ 45 on head 4 x 10...these were not fun

    TKE's
    4 x 15


    Thursday, May 5
    2 board +120 Chains
    Up to 315, and stopped due to pec...Hit 365 for 4 the week before.

    Bench
    95 x 3 x 25

    DB Rows
    170's x 4 x 10

    Lat-pulldown
    4 x 10

    Face-pulls
    3 x 15


    Sat, May 7
    Squat
    (79%) 505 x 3 x 3
    (83%) 525 x 3 x 3

    RDL + 120lb chain
    up to 455 x 3...RPE 8
    405 x 3 x 3

    Stability ball Hamstring (Ankles on ball while lying on floor, keep body in straight line while curling ball to butt.
    3 x 12

    Stability ball abs (Feet on ball in plank position, pull knees forward...like reverse ab wheel)
    3 x 12

    Calves
    3 x 15


    Sunday, May 8 ...BW 306
    Bench
    315 x 1...stopped because if pec...this sucks... was suppose to be 385 x 2 x 3, 415 x 4 x 2
    95 x 3 x 25

    Some pull-ups...not very motivated....will do accessories today to make it up...
    Last edited by Jonny Gold; 05-09-2011 at 11:21 AM.

  2. #2
    Join Date
    Nov 2009
    Location
    WA
    Posts
    690

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    Damn nice lifts. Glad to have you hear man.

  3. #3
    Join Date
    Oct 2008
    Location
    Iceland
    Posts
    2,318

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    Colour me impressed! I'll be following with interest.

  4. #4
    Join Date
    Jun 2010
    Location
    Ottawa, Ontario, Canada
    Posts
    459

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    Your bench is insane. Welcome to the board, Jon.

  5. #5
    Join Date
    May 2011
    Posts
    93

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    Thanks guys...

    Monday, 5/9...Making up accessories from Sunday

    Neutral grip pull-ups
    11,9,8,5,5

    Snatch grip upright row
    4 x 12

    Face-pulls
    4 x 12

    Curls
    4 x 10

  6. #6
    Join Date
    Feb 2011
    Posts
    711

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    Strong lifting man, hope you can heal up.

  7. #7
    Join Date
    May 2011
    Posts
    93

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    Tues, 5/10

    Did a little bit longer warm-up than usual, in that I went through everything twice.

    Treadmill 10 min

    PVC Roll: Erectors, Lats, Traps, Glutes, Piriformis, Quads, Hip Flexors, IT Band

    Lx ball: Delts, Bicep tendon, Pecs, Tricpes

    Therapy stick: Biceps, Hamstrings

    Dynamic Stretching
    -Jumping jacks
    -Seal jacks
    -Leg Swings
    -Bird dogs
    -Mountain climbers
    -Hip crossovers
    -BW Squat
    -Squat to stand

    Static Stretch
    -Hamstrings
    -Quads
    -Hip Flexors
    -Piriformis
    -Adductors
    -Pecs/Biceps

    Deadlift...RPE 8
    585 x 3 x 2
    565 x 2 x 2

    GHR
    4 x 10

    45 Hyper
    4 x 10

    GHR sit-up w/ Band
    3 x 8

    Good day...Back felt ok once i got it warmed up, which is really good considering it was awful in the morning and I had to stretch all day just to feel normalish.

    BW was 302.

  8. #8

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    Excellent lifts! Someone I can look up to and learn from.

    How do you diet and lift so heavy? I struggle with this a lot. I'm at 345lbs 6'4" right now.

  9. #9
    Join Date
    May 2011
    Posts
    93

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    Quote Originally Posted by thefinalsql View Post
    How do you diet and lift so heavy?
    I try not to cut my calories too much... Get more protein than you think you need, plenty of good fat, and time carbs around your training. I consume 90% of my carbs within 2 hours either side of training, and really limit carbs on non-training days. I also have a cheat day (and a half) on Friday night/Saturday, which works well because I squat on Saturdays. This isn't going to cause you to drop tons of weight really quickly, but the results will definitely be evident in the mirror.

    I also quit drinking a 2 liter of DR Pepper a day... amazingly, this works as well, lol...

    Thursday, 5/12

    2 Board bench w/ 120lb chain
    405 x 2
    365 x 2 x 2

    DB Row
    170 x 8
    190 x 8 (We dont have 190's, but I wrapped a 20lb chain around my wrist...Looked like Mr T)
    200 x 2 x 8 (170 + 30lb chain)

    Snatch grip upright row
    95 x 12
    115 x 12
    135 x 2 x 10

    EZ bar curls
    4 sets

    Good day, pec felt pretty good so I pushed it some.

  10. #10

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    starting strength coach development program
    Thank you for the tips. I shall give them a try.

    Nice DB Row!

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