Dave thanks. I have been going back and forth about doing the meet in June due to low funds however I think I’ve finally worked it out and will be able mail in the form and check by Friday, just in time to make the cut off. Crippler I am excited and wondering how I can push myself to be the strongest I can.
Tonight training went well especially considering I had a long, hot day at work.
T- Handle Swings:
110 lbs x 2 x 10(btwn 1st 2 sets of squats)
ME Box Squats(To parallel):
135 x 10
225 x 5
315 x 3
405 x 1
525 x 1
1/2 Squat to Pin:
525 x 3
605 x 1
655 x 1
DE Stifflegged Deadlifts(Starting at 1/4 shin):
135 x 3
225 x 3
315 x 8 sets x 3 reps(1 min btwn sets)
I was worn out by the time I got to deads and wanted to use more weight but work and heavy squats drained me pretty good.
DE Alternating Grip Bench Press:
135 x 10
185 x 3
212 x 8 sets x 3 reps(1 min btwn sets)
Sling Shot Bench Press:
275 x 1
315 x 1(First time hitting 315 in a while and it felt good)
Standing OHP:
135 x 5
175 x 3
213 x 1
Triceps Push Downs:
90 lbs x 5 sets x 12 reps
Kroc Rows:
61 lbs Dumbbell x 2 sets x 20 reps(each arm)
Dips:
1 x 10
60 lbs x 4 sets x 6(25 lbs weighted vest and a 35 lbs dumbbell)
Dumbbell Hammer Curls:
35 lbs x 5 sets x 12 reps
Standing Crunches:
90 lbs x 2 sets x 10 reps
Moved fast through everything-about an hour and fifteen minutes total lift time. Feeling confident about progression to powerlifting meet about 3 weeks away-finally sent in my entry fee so it’s on!
Tonight was close to the opposite of last night strength wise. Perhaps I could attribute some of my lack of energy and strength to taking my 14 month year old swimming for the first time by myself and then another swimming session later in the day with my 4 year old and 14 month year old. Or, maybe I’m just whupped from this week’s work and lifting. Tomorrow is R&R time and I’m taking Monday off work dagnabit but I will lift.
T-Handle Swings:
110 lbs x 2 x 10(btwn 1st two sets squats)
DE SSB Box Squats(to parallel):
155 x 10
245 x 5
335 x 8 sets x 3 reps(1 min btwn sets)[These felt unusually heavy tonight-not a good beginning sign)
ME 2 1/2 inch Deficit Deadlifts:
135 x 5
225 x 3
315 x 1
405 x 1(After this I was dizzy and knew that there was no umph in my bones to lift another pound)
This was a fairly short lifting night and I misplaced my mojo somewhere but there’s a lot fight left in this dog so I’ll be back to lift heavier next time.
Thanks Crippler, just one of those days. Dave, I’m competing at 220 lbs. Right now I’m weighing in at about 216 lbs in the morning so hopefully I will add another 3 or 4 pounds before June 14th and be right on the 220 lbs mark for that morning. I’m gunning for quality weight. Tonight the lifting went well.
ME Fat Gripz Bench Press:
135 x 10
185 x 5
225 x 1(Pause)
275 x 1(Pause)
Close Grip Floor Presses:
135 x 5
185 x 3
225 x 1
255 x 1
Standing OHP:
135 x 5
175 x 3
215 x 1
Tricep Push Downs:
90 lbs x 5 sets x 12 reps
Kroc Rows:
61 lbs x 2 sets x 20(each arm)
Dips:
60 lbs x 3 sets x 6 reps
60 lbs x 8 reps
Face Pulls/Dumbbell Hammer Curls(Giant sets)
40 lbs x 5 x 10/35 lbs x 5 x 12
Standing Crunches:
90 lbs x 15
A 275 lbs bench could be my opener for the meet. My goal is and has been to do 300 lbs at the meet so that is my goal or slightly better. The Florida State squat record is 611 lbs and I would love to beat that. And, I am competing in the Master’s category and the national squat record in the USAPL is 600 lbs, which I would also like to beat. Hopes and preparation…oh yeah!
T-Handle Swings:
110 lbs x 2 x 10(btwn first 2 sets of squats)
ME Squats:(Raw with knee sleeves)
135 x 10
225 x 5
315 x 3
405 x 1(Belt)
495 x 1(Belt)
565 x 1(Belt)
1/2 Squats to Pin:
565 x 3
675 x 3
Bottoms-Up Squats(Starting from below parallel to dead stop):
135 x 6
225 x 3
315 x 3
405 x 2
DE Pin Deadlifts(From just below knee):
135 x 5
225 x 3
315 x 8 sets x 3 reps(1 min btwn each set)
Nice and heavy lifting. I hit parallel on my 565 squat at least, it could have been legal depth but I wasn’t satisfied so I will work on better depth for my heavy squat next week.
Thanks everyone. Yeah, I don’t like to need to lose weight for a meet. I’ve been doing everything to get my weight up to 220 lbs for the meet. It’s difficult when you lose 5 lbs of water every day at work and burn fat in the heat like a stove. By August my weight should be around 205-210 whether I like it or not due to excessive work in the heat. And, I just don’t feel comfortable eating enough to keep the weight on all summer plus it’s hard to handle that much food and be as active as I need to be.
DE Alternating Grip Bench:
135 x 10
185 x 5
205 x 8 sets x 3 reps(1 min btwn sets)
Sling Shot Bench:
225 x 5
275 x 1
315 1/2 x 1(Too worn out to try more)
Triceps Push Downs:
90 lbs x 5 x 12
Kroc Rows:
61 lbs x 2 sets x 20 reps(each hand)
Standing Crunches:
90 lbs x 15
I think I will shorten the amount of exercises in my training until the contest on some days to give myself better rest and recuperation. I’ve also been considering lessening my attempts for the contest because I would like to go 9 for 9 and have a great first USAPL experience. I may not set a record this time but that’s okay.
Thanks brotardscience. I am thinking of dialing back my expectations for this meet and going for technical excellence with goals for higher poundages at the next meet.
Forgot to put Saturday’s lifting in here. My grandfather died this past week and my mind has been preoccupied.
Saturday 5/31/14:
T-Handle Swings:
110 lbs x 2 x 10(btwn 1st two sets of squats)
DE SSB box squats(to parallel):
155 x 10
245 x 5
335 x 8 x 3(1 min btwn sets)
2 1/2" Deficit Deadlifts:
135 x 5
225 x 3
315 x 1
405 x 1
475 x 1(wanted more but I didn’t have anything left)
Tonight’s lifting-Monday(6/2/14):
ME Fat Gripz Bench Press:
135 x 10
185 x 5
225 x 1(Pause)
250 x 1(Pause)
285 x 1(Pause)
Close Grip Floor Presses:
135 x 5
185 x 3
225 x 1
250 x 1
225 x 3 x 2
Triceps Pushdowns:
90 lbs x 5 sets x 12 reps
Kroc Rows:
61 lbs x 2 x 20(each hand)
Svend Presses:
30 lbs(3 plates) x 20 reps
Standing Crunches:
90 lbs x 15
Felt good about the long pause with 285 lbs on the bench and since it was with Fat Gripz that’s even better. My form wasn’t the best because I lifted my but off the bench a little but I think I’ll do better in the meet. I may try for a 290-300 lbs bench at the meet depending on how my day is going. I have 12 days to work towards a power peak and I’m focused.