2019 USAPL Raw Nationals Recap

Our ladies did amazing at Raw Nationals this past weekend in Lombard (not Chicago), IL.  Let’s recap.  There are 22,000+ USAPL members.  Roughly 5-7% (1100-1500) of those members qualify for USAPL Raw Nationals.  Click here to for the qualifying totals, which have increased each of the past 5 years.  So these ladies are already in the top 5% in the population of people who have chosen to compete in a drug tested strength sport.  Next each of these ladies finished in the top 11 of their respective category.  Let that sink in.

Terri Farley competed in the 63kg M2 category.  Terri completed her first squat at 102.5kg.  She missed her 2nd attempt at 105kg, took the same weight on her 3rd but also did not make her final squat.  She made 67.5 on her first bench attempt, 70 on her second, and hit a platform PR make of 72.5kg on her third attempt.  She made 112.5 on her first deadlift attempt, 117.5 for her second, and missed 122.5kg on her third attempt.  Terri tied her PR total of 292.5 and finished 7th in the 63kg M2 class, and her total puts her in a top 25 all time total for a 63kg M2 lifter.

Amy Robinson competed in the 63kg M1 category.  Amy missed her squat opener at 125kg, came back and made 125 on her second attempt for a 10kg platform PR make, and missed 130 on her third attempt.  She made 77.5 on her first bench attempt, tied her PR of 80 on her second, then missed 82.5kg on her third.  Amy opened with a platform PR deadlift of 142.5kg and made it, increased her platform PR on her second attempt with 147.5kg, and missed her third attempt at 150kg.  Amy improved on her total with a 15kg PR at 347.5kg which puts her in a top 25 all time total for a 63kg M1 lifter.

Tangie Gardner competed in the 72kg M1 category.  Tangie made her squat opener at 150kg for a 7.5kg platform PR, she missed her second and third attempts, both at 155kg.  She made all three of her bench attempts at 72.5, 75, and 77.5kg.  Tangie made her deadlift opener at 175kg, made her second at 182.5kg for a 5kg platform PR, and stood up what would have been a Maryland State Record at 187.5kg but was red lighted on the lift.  She ended up with a 10kg platform PR total at 410kg which is a Maryland State Record and it is also an all time top 10 72kg M1 total.  This total secured Tangie her second platform finish at Raw Nationals taking 3rd this year!

Kylie Robillard competed in the 84+ Open category.  Kylie opened with a platform PR squat at 197.5kg and crushed it.  She improved on that squat making her second attempt at 200kg.  A misload on her third attempt caused a narrow miss at 202.5kg.  She was given a 4 min. clock to retake the attempt, but there was a second misload, taking her head totally out of it, and she did not make her third (attempt, but 5th squat).  Kylie made her first and second bench attempts at 100 and 102.5kg respectively, but missed her third at 105.  Kylie made all three of her deadlift attempts at 207.5, 215, and improved on her own Maryland State record with a 217.5kg third attempt.  Kylie finished 11th with a 520kg total, and 17.5kg PR total, and it is an all time top 20 84+ Open total.

2019 USAPL Raw Nationals

Boom.  We are back at it.  Chi-town bound in the am tomorrow with the Iron Crab Barbell squad.  This is our team’s fourth year in a row qualifying multiple individuals to USAPL Raw Nationals.

First off, thanks to everyone who donated to support Iron Crab Barbell at USAPL Raw Nationals, we appreciate you so much!  Coach Sam had to end up sitting on the Assault Bike for 960 cal.!  Way to make him suffer!  Now, on to the more important items, the people actually involved in the lifting this weekend!

Friday Lifting:

Terri Farley (63kg)

Terri is the 63kg M2 Virginia State Record holder for squat, bench, and total.  She is also a 2019 Raw Nationals qualifier.

best competition total: 292.5kg

Terri lifts in the 63kg M2 category in Flight 2A on Platform 5 at 12pm CST.

Amy Robinson (63kg)

Amy is the 63kg M1 Maryland State Record holder for bench.  Amy is a 2019 Raw Nationals qualifier.

best competition total: 332.5kg

Amy lifts in the 63kg M1 category in Flight 2B on Platform 5 at 12pm CST.

Saturday Lifting:

Tangie Gardner (63kg, 72kg)

Tangie is the 4th Place 63kg M1 at 2017 USAPL Raw Nationals and is also 2017 63kg Maryland State Masters Champion as well as 63kg Masters 1 Maryland state record holder in squat, deadlift, and total. She is also the 2018 72kg Virginia State Champion & Masters Champion, 2019 72kg Maryland State Champion & Masters Champion, 72kg Maryland State Record holder for bench; as well as a 2017-19 Raw Nationals qualifier.

best competition total: 400kg

Tangie lifts in the 72kg M1 category in flight 5C on Platform 5 at 8am CST.

Sunday Lifting:

Kylie Robillard (84+kg)

Kylie is 2018 USAPL Mid-Atlantic Regionals Best Female Lifter and a 2018-19 Raw Nationals qualifier.  She is also the 84+ Maryland State Record holder for deadlift.

best competition total: 502.5kg

Kylie lifts in flight 4B on Platform 5 at 8am CST.

Lets not forget our interview with the Bawse, Lonnie Fariss, the mastermind behind the scenes who sets up all the work for these ladies to do.

Old school feel, new school methods

We are still the most successful USAPL and USAW team in southern Maryland.  We have updated our services as well.  Our teams originally consisted only of athletes who currently train at our physical location of Southern Maryland CrossFit or have trained there for a minimum of six months.  Our teams now also consist of athletes who have gotten Individual Stand Alone Programming (remote athletes who do not train at our physical location) from us for a minimum of six months.

What does it mean to be part of our team?  It means you get some of the best results based coaching around.  How?

1)We see and fix weak points in your lifts.  We do this with technical instruction, drills, and direct attacks on those weak points via the right exercises.

2)We handle you at meets.  Do you count kilos? Do you know how many warm up sets to take before and sometimes between attempts? Do you know where the scorers table is? Do you know how many attempts out you are? Have you been in the back room of a National event where attempts are constantly changing? We have done all of those, and very successfully.

3)We setup your training, we give you appropriate volume to drive adaptation (get better) with minimal injury risk.

We have qualified more lifters to USAW National Events than any other registered USAW club in southern Maryland.  We have also qualified more lifters to USAPL Nationals Events than any other USAPL team in southern Maryland.  We also have more current and past USAPL Maryland State Record holders than any other team in southern Maryland.

So if you are ready to get serious about your training, we are the team for you.

11.27.16-12.04.16 Novice PL

Day 36

1.squat 5 x 3 (add 5lbs from last session)

2.bench 5 x 3 (add 5lbs from last session )

3.deadlift 5 x 3 (add 5lbs from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 37

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 38

1.squat 5 x 3 (add 5lbs from last session)

2.bench 5 x 3 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 39

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 3 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 40

1.bench 20-18-16-14-12-10 (match or exceed last week’s weight)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

You guys will have one more week to train, then the best week of all.  Test week.

11.21.16-11.27.16 Novice PL

Happy Thanksgiving week! From Wednesday on til Sunday is a powerlifter’s dream.  All the recovery.  Feed your muscles with all the stuffing, all the variations of potatoes, all the desserts, and all the leftovers.  Enjoy!

is

Day 31

1.squat 5 x 3 (add 5lbs from last session)

2.bench 5 x 3 (add 5lbs from last session )

3.deadlift 5 x 3 (add 5lbs from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 32

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 33

1.squat 5 x 3 (add 5lbs from last session)

2.bench 5 x 3 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 34

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 3 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 35

1.bench 20-18-16-14-12-10 (match or exceed day 25 weight)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

11.14.16-11.20.16 Novice PL

Okay guys time to see how your hard work is paying off.  We will have your first max tests.  After this week you will be able to use your Thanksgiving to help your gains and recovery.

Day 26

1.squat work to a 5 rep max in 25 min.

2.lunge 50ft. x 3

Day 27

1.bench work to a 5 reps max in 20 min.

2.press 10-10-10-10 work to a 10 rep max in 12 min.

Day 28

1.deadlift work to a 5 rep max in 25 min.

2.back extension 10 x 3

Day 29

1.squat 5 x 3 @ 80% of 5RM on Day 26

2.bench 5 x 3 @ 80% of 5RM on Day 27

3a.lunge 50ft. x 3

3b.max UB dips x 3

Day 30

1.deadlift 5 x 3 @80% of 5RM on Day 28

2a.back extension 10 x 3

2b.max strict pullups x 3

3.35 cal. on Assault Bike

 

11.07.16-11.13.16 Novice PL

Day 21

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session )

3.deadlift 5 x 5 (add 5lbs from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 22

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 23

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 24

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 5 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 25

1.bench 20-18-16-14-12-10 (match or exceed day 15 weight)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

10.31.16-11.06.16 Novice

Day 16

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session )

3.deadlift 5 x 5 (add 5lbs from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 17

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 18

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 19

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 5 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 20

1.bench 20-18-16-14-12-10 (match or exceed day 15 weight)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

You are halfway through this cycle.  You should have put a minimum of 20lbs on all of your work sets (5 x 5) and it should be closer to 35-40lbs on all work sets.  Post gains to comments.

10.24.16-10.30.16 Novice

Day 11

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session )

3.deadlift 5 x 5 (add 5lbs from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 12

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 13

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 14

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 5 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 15

1.bench 20-18-16-14-12-10 (match or exceed day 10 weight)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

10.17.16-10.23.16 Novice

This cycle will have 40 training sessions in it.  If you miss a session, make it up.  Do the training sessions in order.  Write everything down.  Not just the exercises and the weight of each set, but how you feel.  Are you sore? Write it down.  What is more sore? Butt? Hammies? Quads? Low back? Traps? Chest? Triceps? Shoulders? Write it down.

Day 6

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session )

3.deadlift 5 x 5 (add 5lbs from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 7

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 8

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 9

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 5 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 10

1.bench 20-18-16-14-12-10 (match or exceed day 5 weight)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

Coach Lonnie at USAPL Nationals after her session.