Bunny,
Good luck in your first meet. I didn’t realize that they had bench/dead only competitions. Cool!
[quote]SteelyD wrote:
bunny7568 wrote:
ZERCHER SQUATS
135x3
225x3
315x3
405x1 (PR 40 lbs)
Holy Kickass Z-Squats Bunnyman![/quote]
No kidding.
[quote]bunny7568 wrote:
Thanks guys… never went that heavy before but 315 felt like a feather so I said screw it… go for a PR.
On another note, I have entered a Push/ Pull Competition June 6th in Belle River Ontario, so this will officially break my competition cherry. I have also submitted my application and monies for the Ontario Powerlifting Association (Canadian Powerlifting Union)… and have ordered a singlet (a.k.a. “mantard”) from Titan Sports. I guess it is official now…
MAY 19TH- BENCH WEEK 3
FLAT BENCH- MANPON PRESS (all non working sets full r.o.m.)
bar x warmup
135x10
225x5
275x3
315x1
(working sets- belt on- all reps paused)
335 x 5 sets of 3 reps (PR weight and reps)
225x15
FLOOR PRESS
135x10
(working sets- all reps paused)
305 x 4 sets of 3 reps
305x2
D.E. FLAT BENCH (with bands)
225 x 8 sets of 3 reps
CLOSE GRIP BENCH
(paused)
225x10
225x7
225x5
TRICEP SUICIDES- TATES> CABLE PUSHDOWNS> TRICEP PUSHUPS— 3 sets to failure no rest
That’s it… huge tricep pump, all I need now are biceps (and abs)! lol!
[/quote]
You will make the weights cry for mercy.
[quote]TNT-CDN wrote:
bunny7568 wrote:
My lovely bride is coming with me, and maybe another buddy… but I will definitely need some help and advice during this event… popping my cherry. Be gentle, it’s my first time lol!
Just waiting for my singlet etc. to arrive… I will have to get the timings of the meet as well… weigh-ins etc.
You will probably set a new Canadian Record for the largest entourage of coaches, handlers, trainers, cheerleaders, dressing assitants, and fans for a Novice lifter. Want me to see if I can rustle up some pom-pom girls from the university?? Or maybe the marching band.
Well, you’re committed now. There’s no backing out. No pressure. JUST DON’T SCREW UP! (kidding)
You’ll do fine.
TNT
[/quote]
LOL! Thanks TNT… I will need all the help I can get. Pom-Pom girls would be cool though… hmmm… No marching bands, that is a little over the top doncha think??
I am not gonna get bent outta shape for this event, I will do my best but am considering this a learning experience and will try to soak everything up I can, and pick everybodies brains.
I am actually really excited about meeting new/ like minded people. I just hope I don’t make a fool of myself.
[quote]ouroboro_s wrote:
bunny7568 wrote:
ouroboro_s wrote:
I’ll give you any help you want. Even if it’s just to submit your numbers or whatever. I’m not sure whether you’re aware that you have 60 seconds after a lift to submit the numbers for your next attempt. I’ve always had someone do it for me. I’m kind of a princess that way though.
[/quote]
Thanks Ouro! I had no idea I will only have 60 seconds to submit next attempt… what if you don’t know if one of your competitors has been successful in their lift(s)?
This is interesting, I definetly have a lot to learn. It’s gonna be like chess eh?
I would love to have you help me… as you know, I am lifting raw, so I should not need any help with suits/ dressing etc… will I?
So… am I the princess this time?
[quote]Court wrote:
bunny7568 wrote:
I will have to get the timings of the meet as well… weigh-ins etc.
They haven’t talked about those yet and to be honest, I wouldn’t expect to hear about them until about a week before.
I was talking to the OPA prez on Monday and he said the Push/Pull event will be happening before the 3lift and that he expected 3lift weigh-ins to start around 9/9:30, with lifting around 11/11:30. If that’s the case, I’d think Push/Pull weigh-ins would start around 7, lifting around 9. [/quote]
Wow… 7 a.m. huh?! According to “google” it is a 4 hour drive from here to Belle River… so in reality it will be about 3 to 3 1/2 hours drive, plus I will need time to change, calm the nerves, get myself sorted out, get some advice and words of wisdom from all of you veterans etc… so I will leave Barrie at 2 a.m.
Or… just go the day before and get a hotel room somewhere in the area… I will have to make the decision once the timings are confirmed.
Court, appreciate the heads up darlin’, if you hear anything else let me know!
[quote]bunny7568 wrote:
ouroboro_s wrote:
bunny7568 wrote:
ouroboro_s wrote:
I’ll give you any help you want. Even if it’s just to submit your numbers or whatever. I’m not sure whether you’re aware that you have 60 seconds after a lift to submit the numbers for your next attempt. I’ve always had someone do it for me. I’m kind of a princess that way though.
Thanks Ouro! I had no idea I will only have 60 seconds to submit next attempt… what if you don’t know if one of your competitors has been successful in their lift(s)?
This is interesting, I definetly have a lot to learn. It’s gonna be like chess eh?
I would love to have you help me… as you know, I am lifting raw, so I should not need any help with suits/ dressing etc… will I?
So… am I the princess this time?
[/quote]
You are totally the princess. The lift submission thing is a bit of a game of chess if you are looking to break a record or something. Otherwise it’s more of a timing issue.
At the Niagara open, I was pulling just before my main competition. My final pull was 127.5. She submitted and pulled 128 and got the Ontario record. The guy doing her numbers, waited to see what I submitted for my third before submitting hers. She also got the squat record by 2.5 kg. It wasn’t a big deal because I wasn’t going for any records so I wasn’t even aware of what they were doing. I was more surprised that I was so close to Provincial records.
I always have my attempts set before hand and written down. I have two or three options for my third depending on how everything went down.
Here are the 2 choices for my lifting singlet… whaddya think? Which one?
[quote]bunny7568 wrote:
Court wrote:
bunny7568 wrote:
I will have to get the timings of the meet as well… weigh-ins etc.
They haven’t talked about those yet and to be honest, I wouldn’t expect to hear about them until about a week before.
I was talking to the OPA prez on Monday and he said the Push/Pull event will be happening before the 3lift and that he expected 3lift weigh-ins to start around 9/9:30, with lifting around 11/11:30. If that’s the case, I’d think Push/Pull weigh-ins would start around 7, lifting around 9.
Wow… 7 a.m. huh?! According to “google” it is a 4 hour drive from here to Belle River… so in reality it will be about 3 to 3 1/2 hours drive, plus I will need time to change, calm the nerves, get myself sorted out, get some advice and words of wisdom from all of you veterans etc… so I will leave Barrie at 2 a.m.
Or… just go the day before and get a hotel room somewhere in the area… I will have to make the decision once the timings are confirmed.
Court, appreciate the heads up darlin’, if you hear anything else let me know!
[/quote]
I’m leaving from Oakville and heading down the day before. I’d personally rather get the sleep and relax. If weigh-ins start at 7, you will be later on the list. They do it by lifter weight, so all the chicks will go first, then the light guys. They do equipment checks at that time too (singlet, socks, shoes, etc included even though you’re raw). Remember you need tighty whiteys and no boxers/anything with legs.
I promise that I will not be around at 7am and even if I was, I will be in no position to give words of wisdom. I likely won’t talk to anyone but my handler until I’m done. Just warning you now. I really AM sweet though! Just don’t ask about the untoasted bagel incident where I kinda lost my shit in Niagara haha.
[quote]bunny7568 wrote:
Here are the 2 choices for my lifting singlet… whaddya think? Which one?[/quote]
i’d have to see the rear view on those. just remember to wear you favorite thong underneath.
[quote]Court wrote:
They do equipment checks at that time too (singlet, socks, shoes, etc included even though you’re raw). Remember you need tighty whiteys and no boxers/anything with legs.
[/quote]
Here’s a link to a generic list of things you will/may need. It obviously doesn’t all apply, but a couple of the items you may not think about are briefs (no boxers as Court mentioned, a plain T-shirt (no logos and it cannot be sleeveless), socks that go high on your shins and finally baby powder for your deadlift.
http://www.ontariopowerlifting.org/faq.htm#contest_2
In addition, the lifts are submitted/recorded in kilos, there is a conversion chart near the bottom of the page on this link. If Ouro still has her lamenated one from the Niagara Open and you ask nicely she may bring it for you.
http://www.powerlifting.ca/forms.html
Everyones really good about helping out (as I found out at both competitions I did) so don’t worry too much about the details, it just sucks if you have to find a store that sells briefs at 8:00am.
Good luck.
MAY 21ST- DEADLIFT SESSION
8" INCH ELEVATED DEADLIFTS
bar x warmup
135x5
225x5
315x3
405x3
(belt on)
495x1
(working sets)
575x 2 sets of 3 reps
(straps)
575 x 3 sets of 3 reps
ROMANIAN DEADLIFTS
455x10
4" INCH D.E. DEFICIT DEADLIFTS
(no belts or straps)
405 x 8 sets of 1 (set up after each rep- strict form and attention to bar speed-- 30 to 60 secs between reps)
POWER SHRUGS
405x10
495x7
(belt on)
585x5
675x2
765x pick up and hold 5-10 seconds x1-- then no rest 585 x3
GOOD MORNINGS
135x10
275x 3 sets of 5 reps
CHEST SUPPORTED WIDE GRIP ROWS
1 plate x 10
3 plates x 10
4 plates x 5
5 plates x 3 sets of 5 reps
*Good session today, felt really strong in all movements.
awesome bunny!! that’s a lot of weight for a lot of different movments. you picked up 765 and held it for 10 seconds without straps? that’s damn good brother.
those elevated deads are look’n strong… or at least i can imagine them in my small brain since there’s no video:)
[quote]maraudermeat wrote:
awesome bunny!! that’s a lot of weight for a lot of different movments. you picked up 765 and held it for 10 seconds without straps? that’s damn good brother.
those elevated deads are look’n strong… or at least i can imagine them in my small brain since there’s no video:)[/quote]
Thanks Boss! I know, I know… gotta stop being lazy and start videoing again. And the iso hold was probably closer to 5 seconds… my hands are hamburger today.
[quote]Court wrote:
bunny7568 wrote:
Court wrote:
bunny7568 wrote:
I will have to get the timings of the meet as well… weigh-ins etc.
I’m leaving from Oakville and heading down the day before. I’d personally rather get the sleep and relax. If weigh-ins start at 7, you will be later on the list. They do it by lifter weight, so all the chicks will go first, then the light guys. They do equipment checks at that time too (singlet, socks, shoes, etc included even though you’re raw). Remember you need tighty whiteys and no boxers/anything with legs.
I promise that I will not be around at 7am and even if I was, I will be in no position to give words of wisdom. I likely won’t talk to anyone but my handler until I’m done. Just warning you now. I really AM sweet though! Just don’t ask about the untoasted bagel incident where I kinda lost my shit in Niagara haha.[/quote]
I completely understand, and look forward to meeting you all!
[quote]Ruggerlife wrote:
Court wrote:
They do equipment checks at that time too (singlet, socks, shoes, etc included even though you’re raw). Remember you need tighty whiteys and no boxers/anything with legs.
Here’s a link to a generic list of things you will/may need. It obviously doesn’t all apply, but a couple of the items you may not think about are briefs (no boxers as Court mentioned, a plain T-shirt (no logos and it cannot be sleeveless), socks that go high on your shins and finally baby powder for your deadlift.
http://www.ontariopowerlifting.org/faq.htm#contest_2
In addition, the lifts are submitted/recorded in kilos, there is a conversion chart near the bottom of the page on this link. If Ouro still has her lamenated one from the Niagara Open and you ask nicely she may bring it for you.
http://www.powerlifting.ca/forms.html
Everyones really good about helping out (as I found out at both competitions I did) so don’t worry too much about the details, it just sucks if you have to find a store that sells briefs at 8:00am.
Good luck.[/quote]
Rugger! Thanks for the info and links buddy, that is awesome!
Are you gonna be there, look forward to meeting you?!
i’m jealous. you have friends, and you get to compete. I can’t wait to see your numbers after. you are gonna kill it.
[quote]bunny7568 wrote:
MAY 21ST- DEADLIFT SESSION
8" INCH ELEVATED DEADLIFTS
bar x warmup
135x5
225x5
315x3
405x3
(belt on)
495x1
(working sets)
575x 2 sets of 3 reps
(straps)
575 x 3 sets of 3 reps
ROMANIAN DEADLIFTS
455x10
4" INCH D.E. DEFICIT DEADLIFTS
(no belts or straps)
405 x 8 sets of 1 (set up after each rep- strict form and attention to bar speed-- 30 to 60 secs between reps)
POWER SHRUGS
405x10
495x7
(belt on)
585x5
675x2
765x pick up and hold 5-10 seconds x1-- then no rest 585 x3
GOOD MORNINGS
135x10
275x 3 sets of 5 reps
CHEST SUPPORTED WIDE GRIP ROWS
1 plate x 10
3 plates x 10
4 plates x 5
5 plates x 3 sets of 5 reps
*Good session today, felt really strong in all movements.
[/quote]
I wanna be you when I grow up.
Bad news: The university’s pom-pom girls can’t make it to Belle River. They’re performing at a midget tossing contest that day. It looks like you gotta make due with just 1 cheerleader…but she’good.
Judgeing from your last session you won’t need the pom-pom girls or the cheerleader. RDLs with 455 for 10 reps ???
For your pre-comp taper I would recommend a straight jacket or hand cuffs and shackels. You strike me as having a compulsive personality. The kind of person that will want to sneak in just 1 more workout before breakfast on competition day. Remember that you get stronger during recovery, not during training.
Sorry I can’t make Belle River, but I have volunteered for that midget tossing contest.
TNT
wow, you’ve got a 5 star rating and 40 pages of bad-ass ness in about two weeks time!
Can’t wait to hear about your first comp!! 