Here’s a pretty good video from the Diesel Crew on setting up for the bench
Think I’m going to hit the gym and do some technique work. No real weight, just run through my setup rituals and the referee commands. I’d hate to to be red-lighted because I didn’t respond to the “press/rack” or “squat/rack” commands correctly after getting the lift.
Thanks - I found germane the remarks about not relaxing the bar downwards, also ‘tearing the bar apart’ on the way down (not waiting until you are already pressing up). Will have to give it a try.
Don’t get into any trouble in the gym, and I don’t mean of the ‘yes-no’ variety.
[quote]1Geech wrote:
Thanks - I found germane the remarks about not relaxing the bar downwards, also ‘tearing the bar apart’ on the way down (not waiting until you are already pressing up). Will have to give it a try.
Don’t get into any trouble in the gym, and I don’t mean of the ‘yes-no’ variety.[/quote]
The “turning in the elbows” after unracking and before lowering I found helpful. I also found out that you can do it too far today too. Just a slight turn-in will do.
Kept to the plan and worked the technique/commands of the three lifts.
Did some bodyweight hyper extensions to work out the kinks that are developing from inactivity and did some weighted pullups for a few sets. Nothing that will interfere with the three lifts
I did feel slightly embarrassed looking so serious while deadlifting 185 for many singles, so I cleaned and pressed it once before putting it away. Stupid ego.
Skid, enjoy the meet!
Looks like everything is in place for a very good result. Remember to have fun and take mental notes for the rest of us.
[quote]skidmark wrote:
1Geech wrote:
Thanks - I found germane the remarks about not relaxing the bar downwards, also ‘tearing the bar apart’ on the way down (not waiting until you are already pressing up). Will have to give it a try.
Don’t get into any trouble in the gym, and I don’t mean of the ‘yes-no’ variety.
The “turning in the elbows” after unracking and before lowering I found helpful. I also found out that you can do it too far today too. Just a slight turn-in will do.
Kept to the plan and worked the technique/commands of the three lifts.
Did some bodyweight hyper extensions to work out the kinks that are developing from inactivity and did some weighted pullups for a few sets. Nothing that will interfere with the three lifts
I did feel slightly embarrassed looking so serious while deadlifting 185 for many singles, so I cleaned and pressed it once before putting it away. Stupid ego.[/quote]
Some things I’ll have to be careful of in the meet:
Quit pausing at the bottom of my squats. I need to get out of the hole as quickly as possible. I’ve developed this habit from paused squats, Anderson squats and box squats which make up the majority of my squat training.
I need to arch like I mean it on bench, have my butt barely there to get the most advantageous angle and my feet way under so it can’t come off.
I need to hold the weight for 3 seconds on DL to give the ref the chance to say “Down,” because my habit is to put it on the floor right after locking out.
[quote]mday wrote:
Skid, enjoy the meet!
Looks like everything is in place for a very good result. Remember to have fun and take mental notes for the rest of us.
[/quote]
Thanks mday. I’ve got my fingers crossed. Fun IS the name of the game. I’ll do a writeup when I get back and if my wife comes, we may have pictures.
[quote]skidmark wrote:
It must be the 5AM start time for the trip that’s the problem…
[/quote]
5AM? Sorry, then I ain’t comin’ either.
So here are a few last-minute tips:
Don’t forget your weightlifting gloves and workboots (or running shoes, as the case may be). Check to see that your straps are in good shape. That could make the difference on the bench press. Same thing for your lifting hooks. (Put the vaseline on your legs before attaching these, not after.)
Shouting ‘Surrender Dorothy!’ at the bottom of any lift is an old trick for powering up. Keep in mind that ‘Rack’ is a command you are to implement and not a noun inviting you to twist your head around looking to see. If you tell your squat spotters you are a newbie, they may be willing to place their hands behind you at proper depth.
Remember before each lift to ask the judges how much the bar weighs, if they do not let you use the bar you are bringing from home – also whether in your federation body weight is calculated into the total lifted. Maybe they will explain the latter in the rules meeting, but you don’t really need to attend that.
If you do all this, you will have a memorable meet.
Lift big, Skidmark!
Stop thinking, get mad, and lift some damn heavy shit. You’ve trained, you’re ready, now do it. And have a good time. Works for me throwing.
Have a great time Skid! I know you’ll kick ass Bro.
Bro, you’ve done all the hard work. That means you’ve ruled out luck and will rely on the training you have endured. Now all that’s left is to give it all you’ve got and remember to have fun. Give’m hell!
[quote]1Geech wrote:
skidmark wrote:
It must be the 5AM start time for the trip that’s the problem…
…
5AM? Sorry, then I ain’t comin’ either.
Lift big, Skidmark![/quote]
You’ve got my best wishes, but darn, for 5:00 a.m. I’d get up for my wife, but …
Wish you well, hit it for everyone, but most of all for yourself.
[quote]1Geech wrote:
skidmark wrote:
It must be the 5AM start time for the trip that’s the problem…
5AM? Sorry, then I ain’t comin’ either.
So here are a few last-minute tips:
Don’t forget your weightlifting gloves and workboots (or running shoes, as the case may be). Check to see that your straps are in good shape. That could make the difference on the bench press. Same thing for your lifting hooks. (Put the vaseline on your legs before attaching these, not after.)
[/quote]
All packed - along with my clown makeup and tutu.
The “goose-you-to-get-up” strategy, eh. You’ve competed before, then? Is that the other reason for the vaseline?
Aaaaaaaaannnnnnd I’m sure I won’t.
Geech - you’ve already made it memorable for me.
[quote]
Lift big, Skidmark![/quote]
Thanks - I’ll do my l’il ole best.
[quote]hel320 wrote:
Stop thinking, get mad, and lift some damn heavy shit. You’ve trained, you’re ready, now do it. And have a good time. Works for me throwing. [/quote]
Thanks Hel. Any tips for running the amperage back down after a lift? I tend to stay at high rpms once excited.
[quote]daddyzombie wrote:
Have a great time Skid! I know you’ll kick ass Bro.[/quote]
Thanks DZ.
Looking forward to reading about your meet in near future.
[quote]streamline wrote:
Bro, you’ve done all the hard work. That means you’ve ruled out luck and will rely on the training you have endured. Now all that’s left is to give it all you’ve got and remember to have fun. Give’m hell![/quote]
'sTruth that. Hopefully I can bring the same intensity to the meet that you do to your training.
[quote]Elaikases wrote:
1Geech wrote:
skidmark wrote:
It must be the 5AM start time for the trip that’s the problem…
…
5AM? Sorry, then I ain’t comin’ either.
Lift big, Skidmark!
You’ve got my best wishes, but darn, for 5:00 a.m. I’d get up for my wife, but …
Wish you well, hit it for everyone, but most of all for yourself.
[/quote]
Thank you Elaikases. My intent is to do as well as I can do. To bring my full energies and focus to the comp such that I am satisfied that I did all that was possible for me to do.
Just walked in the door.
First Meet Report
The meet was in the APA federation and was held at Body Tribe Gym in Sacramento.
Lotta good people at the event, most were doing single events (bench,curl, deadlift or overhead press)
We had a single flight for the Squat. I had the distinction of being among the last to squat (I didn’t think my numbers were that high, but there ya go).
1st attempt 345 - good
2nd attempt 365 - miss. I lost my balance at the top of the lift before I even went down and adjusting on the way down forced me too low. Couldn’t get out of the hole.
3rd attempt 365 - kept it a little high as people had been telling me I was sinking it my squats real deep. It worked. It was difficult getting past a certain point by I gutted it out. Good
The only other fellas to outsquat me at the meet outweighed me by 60 and 100 pounds. Even the fella who equaled my squat had 50 lbs on me.
Now to bench.
2 flights for bench. I’m in the first flight with the ladies and teenagers. Folks can’t squat but they surely can bench!
Warmed up to a 225 double, both paused and they flew up. Feeling pretty confident.
Opener 255 - No handoff? Brought it down and pushed - it stuck about 3 inches off the chest. Push! push! push! The bar never went down but it wasn’t going up, either.
2nd attempt - 255 - okay people are telling me I need to angry at the bar. I try, set up the same - Handoff was off kilter and I had to correct before lowering. Same result.
3rd attempt - 255 - same thing.
I bombed out.
I made the classic mistake of overestimating my opener. I’ve read that the opener you pick should be something you could lift even if you hadn’t slept in two days and had the flu. I was not so conservative.
I suspect that the 30 lb jump was just too much. I might have gotten it IF I had taken one more warmup set at 235/240. As it was I was being shut down.
Wish I had better news for everyone.
I was really looking forward to pulling.
Some things I learned:
I get revved up, but I need to control the elements I can. That’s what I did for squat and it worked - with some lucky feedback.
I need to pick my openers better - pure and simple.
I need to control my diet better. I actually lost weight over the last week and then ate it back on, but it wasn’t the same quality of tissue. I will be buying liquid calories to supplement my normal food intake.
All in all I had a great time, got some good tips and feedback. Looking forward to the next one. No point in learning these lessons if I’m not going to put them to use!
Sorry - no pictures. My son got sick (overtraining a.k.a not eating enough) so he and the wife stayed home.
So you will be much better prepared next time. That makes this a good meet. Next time it will be a great meet. I sure hope you enjoyed yourself dispite the set back. Plus the only ones that failed are the ones that never showed up. Stay strong and stay focused you have some training to do.
You did good, especially since you learned from it and found what will be your own way.
You did good.
First let me say that is a helluva self analysis. I’m damn impressed about that. I guess I really value 'constructive autopsies".
Your logs show your attention to detail, I know you are not doomed to repeat the short comings of this meet. ( I refuse to call them failings or mistakes.) You competed well…Way to go.