Road to 500lb bench press as a junior 198 raw...

[Powerlifting57]

So this past weekend i had my first meet back. I weighed in at 181 and ended up with 415 raw. I was good for about 430 as i was playing it safe because this was my first meet in 3 years.

Now i have set my goal at 500 raw in the 198 junior class(i am 21). I also want to try for 700-800 in a denim. I know i am good for 560-600 in a single ply poly ( i have a very strong lock out).

I am setting my goal for next summer. I know that is a very short time to add 70 lbs to my bench but i think its attainable.

 

[Powerlifting57]

My diet is around 6000-8000 cals a day. The 8000 is on cheat days i have 2 a week which usually is Ci Ci`s all you can eat pizza and a 60-80 gram protein shake followed by a carb enduced coma.

My workouts are nothing like what most powerlifters do...so i am not going to even post that up all i know is it works and has always worked for me.

 

[gstacker]

wow! strong moe efer u r! just post up ur routine im no power lifter so i dont care... you all natural?

 

[Powerlifting57]

Thanks bro...nope i am on test/tren. I am capable of the numbers natural though. I am however not capable of putting on weight natural. I ended up getting hurt in HS because i was 165 and doing around 400 for a raw paused bench.

I am going to type it up later tonight once i get all the periodization down.

I do a bodybuilding split with powerlifting movements. I will start from 15 reps and drop it down to 12,10,8,6,5,3,2,8,5,3,1 will be my reps each one will be done for 2+ weeks.

 

[artificialaspirations]

Thanks bro...nope i am on test/tren. I am capable of the numbers natural though. I am however not capable of putting on weight natural. I ended up getting hurt in HS because i was 165 and doing around 400 for a raw paused bench.

I am going to type it up later tonight once i get all the periodization down.

I do a bodybuilding split with powerlifting movements. I will start from 15 reps and drop it down to 12,10,8,6,5,3,2,8,5,3,1 will be my reps each one will be done for 2+ weeks.

Cool man. Can't wait to see the program. I'm becoming interested in PL but a shoulder surgery on my right will probably always hold me back. Wish I would have started at your age. I squatted and DL but didn't know what the fuck I was doing. There was no starting strength so I did the routines in the mags...

 

[Ox-Sandra-Loan]

Those are awesome fecking numbers at any weight (and raw no less!), let alone for a Jr at 198! Keep up the great work man!

 

[ExtraMile]

fuckin sick man, i can only hope to be some where near you in the future

 

[Powerlifting57]

Update on this, well i hit 475 for a triple. Ended up with a shoulder injury that kept me from lifting heavy for a year. Shoulders feeling better, hit 430 last monday. Hoping to hit 500 by fall. Ill update with a video later.

Im still under 200, i weighed in at 192 yesterday so the goal is still achievable.

 

[joeblow12345]

Update on this, well i hit 475 for a triple. Ended up with a shoulder injury that kept me from lifting heavy for a year. Shoulders feeling better, hit 430 last monday. Hoping to hit 500 by fall. Ill update with a video later.

Im still under 200, i weighed in at 192 yesterday so the goal is still achievable.

Whats your squat.and dl? Thats an impressive bench. Alot of guys with great benches usually suck at sq and dl. And I feel if they would bring those up their bench would be even better. I have always been good at sq and dl and the bench has been slow going. But,my bench has never gone up without an increase in my sq and dl.

Sent from my SPH-D710 using EliteFitness

 

[Powerlifting57]

Whats your squat.and dl? Thats an impressive bench. Alot of guys with great benches usually suck at sq and dl. And I feel if they would bring those up their bench would be even better. I have always been good at sq and dl and the bench has been slow going. But,my bench has never gone up without an increase in my sq and dl.

Sent from my SPH-D710 using EliteFitness

Not sure as of late, my coach isn't allowing me to squat or dead lift for another 6-8 weeks. I pinched my sciatic nerve back in feb, haven't been able to squat/dead since. I pulled 600 back when i hit the 475 on bench. I have never trained for a full meet, im doing my first one next spring. I was able to squat 405 for 6-8 reps and 225 for sets of 20.

I've been doing alot of belt squats, hamstring, glutes and low back work. My back is starting to feel alot better and im able to bb row again with a belt of course. If i dont use a belt i can feel it pulling on my sciatic nerve.

Im hoping for a clean 1500-1600 lb total in my first full raw meet @ 198. I've been able to keep alot of my leg mass by doing high reps and low weight. I lost maybe 2in on my legs, so im hoping if i stay lean ill be able to compete at 198.