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Old 03-01-2013, 09:49 AM   #1
Drew Cloutier
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Angry Powerlifting and military conditionning

So after some thought, i've decided to get into powerlifting.

I'm a pretty competitive guy, played high school sports, did martial arts for over 10yrs, and bodybuilding, a strongman comp or 2. Tore my pec during off-season a few years into my military career, had it re-attached, and came up with 3 things.

1. I liked being big and muscular BUT I LOVED being STRONG (I could do inclinde bench with 110's for 6 reps at sub 200 BW for example, but I didn't have "hyuge gunz")

2. I hate dieting, I love food, and will totally admit I love throwing down a baconator now and then.

3. I needed something to compete in again, that would let me do something I liked AND be in great shape for the military.

So i'll be doing the Ottawa Open (which is an IPF sanctioned meet) in July, but here's the kicker: I'm also trying to get to sub 5min 1km. I'll be lifting most likely in just wraps and a belt, no suit/shirt yet, maybe down the road.

Some recent lifts:

BW: 210, so i'll be lifting in the 93kg class, totally NOT getting down to 83kg...

Front Squat: 265 (had 285 halfway and lost it off my shoulders
Deadlift: 475x1, I also did 405 while standing on a 5" block aka deficit deadlifts, and was doing sets of 2 with 450 off 4" blocks (not deficit deads)
Power Clean: 225lbsx1
Power Snatch: 160lbsx1
Standing Military press: 190lbsx1
Squats : tell you later today! (Squat workout yeah! until now i've been doing bands, but dropping them)
Bench: haven't maxed regular flat bench in a while, but was inclining 195-200+ red bands.

I'm training with a couple of guys who will be competing to, we're all 185-210 range guys with different structures. We're starting a 10wk of Cube method in 1 or 2 weeks, so we'll be testing our maxes.

My goals for the PL competition:
1. HAVE FUN!
2. Support my teammates
3. Hit my lifts
4. Hit some PRs
5. get some experience

Lift goals:

Deadlift 525+
Squat: 405+
Bench: 275+

long term:
Deadlift 600+
Squat 550+
Bench: 300+
and to toal ELITE in 93kg (Elite = 787.5KG, so 1732.5lbs)

Follow me on this journey, drop by leave a message, anything, tell me how realistic or unrealistic my goals are, etc...I appreciate it all!
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Old 03-01-2013, 04:05 PM   #2
Andrew N. Casey
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Re: Powerlifting and military conditionning

sounds good... i think your goals are pretty easily attainable... running a 1K in under 5 should be cake... our short term lift numbers also look easy... your long term goals look pretty high but not unrealistic...
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Old 03-01-2013, 04:15 PM   #3
Eric Shuty
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Re: Powerlifting and military conditionning

Good luck, bud!! I train powerlifting, strongman, and highland games while striving to also increase (or at the very least maintain) my 1.5 mile run and 5k. From my eperience it is possible to make great strength gains without sacrificing the other. Anyways, best of luck to you....
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Old 03-04-2013, 09:20 AM   #4
Drew Cloutier
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Re: Powerlifting and military conditionning

Squat workout on friday:

I started playing around with where I lay the bar on my back in this workout, and first time ever doing Low bar, felt different that's for sure!

Wasn't meant to be a heavy day, supposed to be a Rep day (for more on this check out the Cube Method)

but as I was warming up I saw 2 more powerlifters in the cage next to me who were doing 500+ pounds so motivated me some.

Squats:
Barx5, 135x5, 185x5, 225x3, 275x3, 315x1, 365x1, 310x8
Took 365 ATG and chucked it up no problem, decided to go for 405lbs, but when I got under it I unracked, and couldn't get it out of the J-cups, since it was compressing to much, and I had adjusted the j-cups to high, so now I know for next time (I hadn't gone that heavy since well before my knee surgery)

and then did a VERY low box squat with feet out wide (touching cage) 3x8 (never did this wide before so I went lighter then I probably should have) didnt go over 155, I also went deep on these (really LOW box) trying to get good out of the hole, and really recruit the glutes and hams.


Barbell lunges, which after all the squatting, my legs were wobly, but managed 135 lunges 12 reps per leg, nice and deep (knee bout 1" off the floor)

hit up some GHRs after 4x12, i'm actually liking these, I HATED them at first, but totally liking them, will soon be adding weight to this!

Was supposed to do Dimel Deadlifts, but gym was closing for the day

This workout was Friday, Tonight deadlift workout!!
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Old 03-10-2013, 12:51 PM   #5
Drew Cloutier
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Re: Powerlifting and military conditionning

Going to be testing Maxes this week, and then starting up a new training cycle with the Cube Method.
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Old 03-14-2013, 09:35 PM   #6
Drew Cloutier
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Re: Powerlifting and military conditionning

So in our training this week, is time to test our maxes:

Monday was Deadlift: I PR'd with 500lbs (up 25 from previous 475 recent best)
Wednesday was Bench: I PR'd with 245lbs (hadn't bench over 205 since my pec re-attachment surgery)
Friday will be Squat: I'm shooting for 405lbs

We also did some Max rep dumbbell bench press as well:

Sets done in this order:
18 reps with 75s
11 reps with 85s
29 reps with 55s

Did these because all our guys were failing off the chest, so thought might be a good idea to have a base line for this.
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Old 03-14-2013, 10:52 PM   #7
William Garrett
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Re: Powerlifting and military conditionning

If you did 310x8 you have more than 405 in you. Easy money.


Im military also, have similar #'s, and only thing military wise I am concerned about is my run, which I have no issues. I do some intensity work regardless the day.


Good Luck!
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Old 03-19-2013, 06:54 AM   #8
Drew Cloutier
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Re: Powerlifting and military conditionning

I don't know what happened on max squat day, but just wasn't feeling it and no new PR. I think part of it is, I just have not been back squatting enough, of just plain barbell back squat (no bands, chains, or boxes) I feel getting another 3-4 months of squatting every week will seriously help me out, and I will crush 405 easy.

Back to training yesterday, Deadlift repetition day:

1. 1" deficit deadlifts: work up to 1 set of 8 @ 70% max: for us it looked like this: 135x10, 185x8, 225x8, 275x6, 295x6, 305x6 (because this was one guy's max), 315x5, 335x5, 350x8 (work set for me)

2. Deadlift off 4" blocks: 2 sets 3 reps @ 80%: 2x3 @ 405 for me

3. Bent over barbell rows: 135x12 (warm up) 185x12, 205x12, 205x12, 205x12

4. GHR's 3x15, these are hard but i'm getting better at them everytime I do them.

5. Pulldowns: 135x12, 165x12, 165x12, 165x12 (lighter then usual but really explosive and trying to hit chest every rep)

6. 45 degree Back extension with EliteFTS bands: 50 reps in as many sets as you need, did 40 reps with black EFS band, finished off 15 with black and red EFS band.


My grip/forearms were shot for this training session, from our Sunday bodybuiding day workout, we did an EXTREME FAT GRIPZ workout (aka the red SUPER thick ones not the blue ones) tonight i'll go do some interval cardio training, and tomorrow is heavy bench day.
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Old 03-21-2013, 07:47 AM   #9
Drew Cloutier
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Re: Powerlifting and military conditionning

Last night was "heavy Bench day"

I felt pretty good, until about an hour before training, then i felt a tickle in the back of my throat, and i knew my fiancee had passed on whatever bug she had. Trained through it though and felt great on the workout.

1. Pause bench, work up to 4x3 @ 80% (pauses were 1st rep 5sec, 2nd rep 3secs, and 3rd rep 1 sec)
bar x10, 95x10, 135x3, 155x3, 185x3, 195,x3,x3,x3,x3...I could REALLY feel these, one thing i liked about these too, is that it made me practice staying nice and tight gut full of air during the pause.

2. Close grip bench 2x15 @ 60-70% 170lbs x15 (barely squeeked out) 165lbs x15.

3. Dumbbell flyes 40s x12, x12, also Orange EFS band flyes 2x12

4. Kaz Presses: 3x20 cambered bar +90lbs

5. Bent over DB laterals: 40s 3x15

6. Face pulls 60lbs x25, 70lbs x25

Pull-ups: Wide grip x14, close grip x12, Wide x12
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Old 03-26-2013, 11:43 AM   #10
Drew Cloutier
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Re: Powerlifting and military conditionning

22 Mar 13 Workout:

- Explosve Squats: 8x3 @ 60% (so 225lbs). Worked up to it with: 95lbs x8, 135x5, 185x6, 225x8x3

- Wide Box Squats: 5x5 w/ 205lbs (knees out engage hips)

- Leg press: 6 plates total x20, 8 plates total x20, x20, x20

- Leg Extensions: 95x20, 105x20, x20, x20

- Standing Heel Raises Raises: 220x15 (toes in), 260x15 (toes out), 300x15 (regular)
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