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Thread: Chesley Lampros's Powerlifting Log (Elite by my first meet!)

  1. #1
    Join Date
    May 2014
    Location
    Freeburg Illinois
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    4

    Default Chesley Lampros's Powerlifting Log (Elite by my first meet!)

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    Hello, my name is Chelsey Lampros, currently I am training for my first Powerlifting comp that is in October 2014. I became interested in powerlifting in November of 2013, however I was never really able to train and use any heavy weight up until right now. While starting getting into powerlifting I experienced back pain and it took about 6 months to find a good PT and help me identify and fix the problem (an unaligned pelvis). I have finally got my body back to being nearly pain free and ready to train!

    Prior to the back pain and any training my totals were:
    205lb Squat 225lb ( with knee wraps)
    285 deadlift
    135 bench

    After PT and fixing all my weak points and aligning up my pelvis and some work with my bench while I was waiting for my low body to heal..
    260lb Squat(without knee wraps)
    165lb bench
    300lb deadlift
    725lb Total (without knee wraps, in a meet I plan on using wraps so that would give me at least another 30lbs I would assume. I plan on maxing with kneed wraps soon)


    These are my numbers as of now, I plan on starting a version of the Lillibridge training program. My goal is to increase my total enough by October that I will reach elite. I weight 145lbs (5'3) and could either cut to 132 slowly or stay in the 148 weight class. Since I haven't been doing any lower body work I assume that naturally with starting up a program that involves heavy deads and squats, with a clean diet I should lose weight just from that. Either way, this is my first meet, I do not want to stress about weight, I only want to focus on getting stronger. All I need is a 702 total for the 132 weight class and a 773 I believe for the 148 weight class. I have roughly 5 months to get to 773, considering I haven't done any real training with my squats and deadlifts, I think I will be able to get the total I am aiming for.

  2. #2
    Join Date
    Jan 2011
    Location
    The Deep South
    Posts
    1,002

    Default

    Good luck in October!

  3. #3
    Join Date
    May 2014
    Location
    Freeburg Illinois
    Posts
    4

    Default

    Thank you!!

  4. #4
    Join Date
    Apr 2011
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    6,758

    Default

    Nice numbers. Good luck!

  5. #5
    Join Date
    May 2014
    Location
    Freeburg Illinois
    Posts
    4

    Default Day One Of My Training Program!

    Thanks everybody!

    I didn't get to post what I did yesterday but here it is briefly..

    It was my heavy Squat/light Deadlift day. The first day starting the Lilliebridge's program..

    Squats: I worked up to a max set of 225lb X 7 reps
    then I did some speed Deadlifts 150lbs 3X3

    After that I just did back accessory work, some pull ups and pull downs.
    I am going to try and have all my accessory work planned out by the end of this week. It's really tough trying to create a plan from scratch. I might incorporate some of Brandon Lillys 365 program in with this cycle as well.

    Today I have my heavy Bench day. I will be headed to the gym in a couple hours then will repost later!

  6. #6
    Join Date
    May 2014
    Location
    Freeburg Illinois
    Posts
    4

    Default

    starting strength coach development program
    Yes, I have some of them worked into my program. Last night I finished modifying my program and will post it by tomorrow at the latest

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