Went to California States. Was my first meet. Cool experience. A lot to work on. Videos will come when my friend puts them up on her youtube page.
Competed in 20-23 junior 198 class (weighed 196). Completely raw.
Squat:
275 - Went up easy
320 - Went up slow
347 - Went up grinding but got it. Then rushed the rack command. Whoops.
Bench:
265 - Went up easy
303 - Rushed the start command, realized it in the middle of the lift and stopped it
303 - Went up fine.
Could’ve probably done 315 if hadn’t made that mistake
Deadlift:
419 - Went up slow
457 - Failed in the middle
457 - Got it up but hitched it so no lift
By the time the deadlift went, my back was mad tired. My warmups looked bad, arch was weak (as in was rounding) and was going slow, and my quadratus lumborum was flaring up some. I got 485 in training a week and a half ago and was hoping for at least 490:(
So 5/9, though 2 of those were just missing commands
Lessons:
Good thing I did my first meet now rather than when I’m putting up real competitive weights (although I did end up winning my division by default). Now I’m more aware of the rules, and missing two attempts in the latter case would be real shitty.
My squat sucks. It did go up from 315 in December, but it was stuck at 315 for over two-years since then. Part of that was that for 8 months by quadratus lumborum flared up when I went heavy, preventing heavy squats and conventional deadlifts. I largely fixed this problem now, though. Part of that is also poor training choices for a bit (Chad Waterbury is a fucking d-bag)
For the back thing, one guy there told me two good tips: a) at the meet spend as little time standing as possible b) for training the lower back, do 45-degree back extensions with a band
good work. as for your deadlift, i think pulling 485 so close to the meet is really what hurt you there. more than any other lift, ive found that a true max or near max really takes it out of me. unless i deload the following week and even back off a bit, ill start regressing if i keep try to push forward.
I too had my first meet recently. I also missed a squat attempt because i rushed the rack command so I feel ya. It feels good to put that first meet behind you and move forward. Congrats.
[quote]TheBlade wrote:
The meet was March 27, I pulled 485 on the 17th. I deloaded (had only three light workouts) the 19th through the 26th. That’s not enough?[/quote]
it may not be enough time between maxes. if you were to hit a max, deload, then come back and hit ~80% after the deload, thats probably fine. but ~100%, and 10 days later ~100% is probably too soon. maybe you were just fried from the squat and bench, who knows.
how soon is your next meet?
i would try something like pulling ~95% 3 weeks out, then deload a week, week before the meet pull maybe 85-90%, open with your 95% if youre sure you can hit it, then go for PR 2nd pull.
if you have enough time between now and your next meet, do a mock run of what i just laid out, set a goal to hit for a PR, see how it works.
i am only speaking from experience when i hit 520 in the gym, then i basically kept pushing it, and my DL continually went down, same happened to my squat. i should have backed the weights down a bit, but i didnt and i paid for it.