***DJSTARER's LAST 181 MEET***

**DJSTARER** · 09-08-2008, 08:16 PM

Iron Lion Open

November 8th, 2008

Goals:
Squat- 500+
Bench- 325
Deadlift- 600 (again)
Total- Over 1400

Training: Shieko 36 MS/CMS
Modifications -
1. Secondary squats done off a box.
2. Four squat 1rms used with 4 different equipment combinations.
3. 1 full bench day, 1 partial bench day, plus one verticle presing day (only one actual bench day).

Here are my numbers used-
Raw Squat: 355
Briefs ONLY: 385
Briefs and Belt: 425
Full Gear: 450-475
Raw Bench- 275
OHP- 150
Shirted Bench- 325
Raw Deadlift- 475
Belted Deadlift- 500
Full Gear- 575

**DJSTARER** · 09-08-2008, 08:22 PM

Week 1, Day 1

Raw Squat-
135X5
135X5

185X5

205X4
205X4

245X2
245X2
245X2

280X2
280X2
280X2
280X2
280X2
* went very deep on all sets

Bench-
135X5

165X4

195X3
195X3

220X3
220X3
220X3
220X3
220X3
220X3
*all done with COMP form (low touch, slight pause, arched, very little lower body movement). I think the low touch, raw, will help my shirted bench greatly. It will allow me to train the shirted movement.

High Bar, Wide Stance Box Squat-

135X5
165X4

175X4
175X4
175X4
175X4
175X4
*BigD knows this box.... it's ****ing low.

**bigDman** · 09-09-2008, 04:02 AM

ahhh that box sucks.... but i'd like to inform you the last two inches is no longer my sticking point

**Ikaika** · 09-09-2008, 05:24 AM

jesus i didn't realize your gear added over 100lbs to your squat. Thats insane.

**bigDman** · 09-09-2008, 06:42 AM

also i think youll improve your deadlift just because of all the squatting

**DJSTARER** · 09-09-2008, 01:54 PM

Quote:

Originally Posted by Ikaika

jesus i didn't realize your gear added over 100lbs to your squat. Thats insane.

To answer your question... of the pieces of equipment I use, the one I get the most poundage out of is the simple Lifting Belt. My belted max (which is not listed, because lifting that heavy for reps without hip support kills me) is about 410. If you look at my last meet prep, I DID use that number, and lifted with a belt for my sets over 80%. I don't know many lifters my size who squat over 400 beltless with USAPL form. I imagine With knees wraps and a belt (both allowed in USAPL Raw), I could put up about 430... and that would place me 2nd in the nation for my weight class... crazy ay? So frankly, I get about 55 lbs out of my belt, and the remainder from my suit/wraps.

You'd be suprised out there. Squat numbers are greatly inflated across the internet due to shallow depth, and IPA lifting. No one in their right mind will ever squat 1000 raw, even on those crazy youtube vids where you see like... 650X2 RAW.... the guys weigh like 300 lbs. I'm not saying there are no 181 guys who squat over 450 raw... but I just looked at the winning total for Men's RAW Nationals...In my weight class, the BEST squat at raw nationals (all ages) was 510 lbs, and the next best was be only 418! It's a different world.

**DJSTARER** · 09-09-2008, 03:30 PM

also, I would like to say that I personally know two of the strongers SHWs in the nation (well, one is truly of that caliber) and he ONLY lifts raw. He weighs about 325, and his best squat is 750. When I say the STRONGEST, I mean it. He lifts once/year... and if he really wanted to, would be EVERYONE on the IPF worlds team... easily. The guys is a monster. I will not mention his name (because that's just how he rolls). IRONLION knows who i'm talking about.

**Ikaika** · 09-09-2008, 04:11 PM

Quote:

Originally Posted by DJSTARER

To answer your question... of the pieces of equipment I use, the one I get the most poundage out of is the simple Lifting Belt. My belted max (which is not listed, because lifting that heavy for reps without hip support kills me) is about 410. If you look at my last meet prep, I DID use that number, and lifted with a belt for my sets over 80%. I don't know many lifters my size who squat over 400 beltless with USAPL form. I imagine With knees wraps and a belt (both allowed in USAPL Raw), I could put up about 430... and that would place me 2nd in the nation for my weight class... crazy ay? So frankly, I get about 55 lbs out of my belt, and the remainder from my suit/wraps.

You'd be suprised out there. Squat numbers are greatly inflated across the internet due to shallow depth, and IPA lifting. No one in their right mind will ever squat 1000 raw, even on those crazy youtube vids where you see like... 650X2 RAW.... the guys weigh like 300 lbs. I'm not saying there are no 181 guys who squat over 450 raw... but I just looked at the winning total for Men's RAW Nationals...In my weight class, the BEST squat at raw nationals (all ages) was 510 lbs, and the next best was be only 418! It's a different world.

Wow...that's really interesting. I didn't realize that raw squat numbers were that low, I just figured I was a huge pussy.

IronLion23 · 09-09-2008, 07:14 PM

Hell yea I do. unbelievably strong and athletic.

IronLion23 · 09-09-2008, 07:21 PM

By the way...Forgot to fill you in, partially because this conversation happened after we spoke. So Kev, Brett, and myself had dinner last night. We got to talking about what training we were doing. I said Sheiko naturally, unexpectedly Kev is running Westside. I asked him how he expected to peak for the meet in November. He responded that he wasnt too concerned with that meet but he's gunning for a possible 500lb squat at nationals. He seemed really intent on training which means look out southern schools for Old State.

**DJSTARER** · 09-10-2008, 09:45 PM

Quote:

Originally Posted by IronLion23

By the way...Forgot to fill you in, partially because this conversation happened after we spoke. So Kev, Brett, and myself had dinner last night. We got to talking about what training we were doing. I said Sheiko naturally, unexpectedly Kev is running Westside. I asked him how he expected to peak for the meet in November. He responded that he wasnt too concerned with that meet but he's gunning for a possible 500lb squat at nationals. He seemed really intent on training which means look out southern schools for Old State.

yeah. for now, a strength program would be best for kev.

**DJSTARER** · 09-10-2008, 09:54 PM

Deadlift-

135X5

245X5

285X4
285X4

345X3
345X3

400X3
400X3
410X3 (loose belt)
410X3 (loose belt)
400X3

OHP-

45X10

75X6

90X5

105X4
105X4

112X3
112X3

120X2
120X2

112X3
112X3

105X4

97.5X6

90X8

75X10 (failed on my last rep... brutal pyramid)

Elevated (one plate) Deadlift to knee:

245X5

285X4

345X4
345X4
345X4
345X4
345X4

GMs (light)
5X5

ABS

Good session.

IronLion23 · 09-12-2008, 05:45 PM

Just somethin that me and Al came across at our regular lunch conversations.

**DJSTARER** · 09-12-2008, 06:29 PM

Week 1, day 3

Squat-

135X6
135X6

185X5

205X4
205X4

245X2
245X2
245X2

280X3
280X3
280X3

belt+briefs

340X3
340X3
340X3

*good squat session. Really beginning to groove a pre-squat routine. An ignition, if you would. Right now it's a stare-down with the center knarling when I get my grip on the correct rings, a head thrust underneath the bar, setting the correct position on my traps, a left foot plant under the bar first, followed by 4 deep breaths. During the fourth breath I swing my other foor adjacent to my left, lift the bar straigh UP out of the rack, pause; waiting for the plates to settle, then take my right foot straight back for my walk out, followed by my left going to the left into position, then my right flares out into position. After my mental "Squat" command, there is a deep breath, mental focus at a point high on the wall in front of me... then the squat.

Floor Press-

135X5
135X5

165X4
165X4

195X3
195X3

215X3
215X3
215X3
215X3
215X3

*my top half is SOOOO strong right now. These were NOTHING.

DB bottom third reps-5X10 with 60's

Single Legged Rev Hyper-

3X8

**DJSTARER** · 09-14-2008, 03:26 AM

Week 1, day 4

Reverse Hypers:

75X10
95X10
105X10
110X10
110X10
110X10

ABS:
3X10

band pressdowns:
3x20

09-08-2008, 08:16 PM	#1
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	*DJSTARER's LAST 181 MEET* Iron Lion Open November 8th, 2008 Goals: Squat- 500+ Bench- 325 Deadlift- 600 (again) Total- Over 1400 Training: Shieko 36 MS/CMS Modifications - 1. Secondary squats done off a box. 2. Four squat 1rms used with 4 different equipment combinations. 3. 1 full bench day, 1 partial bench day, plus one verticle presing day (only one actual bench day). Here are my numbers used- Raw Squat: 355 Briefs ONLY: 385 Briefs and Belt: 425 Full Gear: 450-475 Raw Bench- 275 OHP- 150 Shirted Bench- 325 Raw Deadlift- 475 Belted Deadlift- 500 Full Gear- 575 __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

09-08-2008, 08:22 PM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	Re: *DJSTARER's LAST 181 MEET* Week 1, Day 1 Raw Squat- 135X5 135X5 185X5 205X4 205X4 245X2 245X2 245X2 280X2 280X2 280X2 280X2 280X2 * went very deep on all sets Bench- 135X5 165X4 195X3 195X3 220X3 220X3 220X3 220X3 220X3 220X3 all done with COMP form (low touch, slight pause, arched, very little lower body movement). I think the low touch, raw, will help my shirted bench greatly. It will allow me to train the shirted movement. High Bar, Wide Stance Box Squat-* 135X5 165X4 175X4 175X4 175X4 175X4 175X4 BigD knows this box.... it's *ing low. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America** Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

09-09-2008, 05:24 AM	#4
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,895 Recipes: 0 Rep Power: 221	Re: *DJSTARER's LAST 181 MEET* jesus i didn't realize your gear added over 100lbs to your squat. Thats insane. __________________ No supplement can make up for the lack of a strong work ethic.

09-09-2008, 03:30 PM	#7
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	Re: *DJSTARER's LAST 181 MEET* also, I would like to say that I personally know two of the strongers SHWs in the nation (well, one is truly of that caliber) and he ONLY lifts raw. He weighs about 325, and his best squat is 750. When I say the STRONGEST, I mean it. He lifts once/year... and if he really wanted to, would be EVERYONE on the IPF worlds team... easily. The guys is a monster. I will not mention his name (because that's just how he rolls). IRONLION knows who i'm talking about. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

09-09-2008, 07:14 PM	#9
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 176 Recipes: 0 Rep Power: 8	Re: *DJSTARER's LAST 181 MEET* Hell yea I do. unbelievably strong and athletic. __________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there."

09-09-2008, 07:21 PM	#10
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 176 Recipes: 0 Rep Power: 8	Re: *DJSTARER's LAST 181 MEET* By the way...Forgot to fill you in, partially because this conversation happened after we spoke. So Kev, Brett, and myself had dinner last night. We got to talking about what training we were doing. I said Sheiko naturally, unexpectedly Kev is running Westside. I asked him how he expected to peak for the meet in November. He responded that he wasnt too concerned with that meet but he's gunning for a possible 500lb squat at nationals. He seemed really intent on training which means look out southern schools for Old State. __________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there."

09-10-2008, 09:54 PM	#12
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	Re: *DJSTARER's LAST 181 MEET* Deadlift- 135X5 245X5 285X4 285X4 345X3 345X3 400X3 400X3 410X3 (loose belt) 410X3 (loose belt) 400X3 OHP- 45X10 75X6 90X5 105X4 105X4 112X3 112X3 120X2 120X2 112X3 112X3 105X4 97.5X6 90X8 75X10 (failed on my last rep... brutal pyramid) Elevated (one plate) Deadlift to knee: 245X5 285X4 345X4 345X4 345X4 345X4 345X4 GMs (light) 5X5 ABS Good session. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

09-12-2008, 05:45 PM	#13
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 176 Recipes: 0 Rep Power: 8	Re: *DJSTARER's LAST 181 MEET* Just somethin that me and Al came across at our regular lunch conversations. __________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there."

09-12-2008, 06:29 PM	#14
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	Re: *DJSTARER's LAST 181 MEET* Week 1, day 3 Squat- 135X6 135X6 185X5 205X4 205X4 245X2 245X2 245X2 280X3 280X3 280X3 belt+briefs 340X3 340X3 340X3 good squat session. Really beginning to groove a pre-squat routine. An ignition, if you would. Right now it's a stare-down with the center knarling when I get my grip on the correct rings, a head thrust underneath the bar, setting the correct position on my traps, a left foot plant under the bar first, followed by 4 deep breaths. During the fourth breath I swing my other foor adjacent to my left, lift the bar straigh UP out of the rack, pause; waiting for the plates to settle, then take my right foot straight back for my walk out, followed by my left going to the left into position, then my right flares out into position. After my mental "Squat" command, there is a deep breath, mental focus at a point high on the wall in front of me... then the squat. Floor Press-* 135X5 135X5 165X4 165X4 195X3 195X3 215X3 215X3 215X3 215X3 215X3 my top half is SOOOO strong right now. These were NOTHING. DB bottom third reps-5X10 with 60's Single Legged Rev Hyper-* 3X8 __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

09-14-2008, 03:26 AM	#15
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	Re: *DJSTARER's LAST 181 MEET* Week 1, day 4 Reverse Hypers: 75X10 95X10 105X10 110X10 110X10 110X10 ABS: 3X10 band pressdowns: 3x20 __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition