Mahwah's Powerlifting Log

Training Training Logs
141

10-21-09

Pullups
bw x 12 x 3

db rows
125 x 5
145 x 5 x 3

facepulls
150 x 12 x 3

10-22-09

speed bench
warmup
black bands
135 x 3 x 2
145 x 3 x 2
155 x 3
165 x 3 x 3

seated db OHP
85 x 5
95 x 5
100 x 5

Both of these days are, more or less, accessory days. As I’ve said above, I’m trying to keep the intensity high while dropping the volume on these days. All that is left now is working up to openers and I like to throw in some speed work as well to keep moving and key up the nervous system.

I really have been struggling to get moving with the workouts. The lack of calories have definitely taken its toll. But I am right on schedule with my weight.

142

10-24-09

Deadlift Opener

DL
warmup
495 x 1
525 x 1

deficit DL
365 x 3 x 2

Eazy, peazy. I was getting good pop off the floor throughout the warmups and I’m feeling really good right now. I seem to remember struggling in this same workout during prep for my last meet. So, yeah, ahead of the game right now.

Strategy is to open with 525 and I’d like to hit 575 for a 5 pound PR on my second lift. Then go for broke on the third (600???).

One week out…

143

10-26-09

Squat Opener

squat
warmup
445 x 1
475 x 1

315 x 3 x 3

10-27-09

Bench Opener

bench
warmup
315 x 2
335 x 1

225 x 3 x 3

Worked up to my opener both days and dropped back to focus on and reinforce technique. Had an experienced powerlifter on hand to check for depth on the squat and call my press on the bench. So far, so good. Weight is coming down and I’m feeling confident that I will set PR’s across the board on my 2nd lifts.

3 more days…

144

[quote]mahwah wrote:
10-24-09

Deadlift Opener

DL
warmup
495 x 1
525 x 1

deficit DL
365 x 3 x 2

Eazy, peazy. I was getting good pop off the floor throughout the warmups and I’m feeling really good right now. I seem to remember struggling in this same workout during prep for my last meet. So, yeah, ahead of the game right now.

Strategy is to open with 525 and I’d like to hit 575 for a 5 pound PR on my second lift. Then go for broke on the third (600???).

One week out…[/quote]

I am far from being an experience PL, but since you are going for a PR on your 2nd lift, I think it would make sense to have something in the tank for that lift and your 3rd lift. Why not open up with a 475? Unless you feel that is too big of a jump from your first lift to 575.

Hit that 1st one easy, go for a PR with some gas in the tank and then go balls out for your 3rd. You still got the DL on the back end and Bench in the middle.

Just IMO! Good luck at the comp my man!

145

To be honest, 525 is an easy lift for me. I think a 50 pound jump is about as far as I would want to go, just in case. Plus, if for some reason I miss my second, 50 pounds (475 to 525) is a pretty big deal on a total.

Not to mention, if I hit 575, I’m gonna be pretty keyed up for my 3rd attempt. I’m not too concerned about being out of gas.

Thanks for the well-wishes.

146

I think it will be a huge day, all the best man!

147

Yes after reading this I wish you the best. Very impressive numbers

148

Thanks fellas!

Made weight this morning…181.2

Now I’m working to put it all back on!

149

Good luck dude.

150

Good luck!

151

Good lifting Mahwah!

27 whites!

152

Alright, meet report…

10-31-09

After making weight Friday morning (181.2), I spent the rest of the day eating and rehydrating. Morning of the meet, I weighed in at 197 and felt damn good.

Squat
475 (10lb meet PR)
505 (40lb meet PR)
535 miss

Bench
335
350 (5lb meet PR)
365 miss

DL
525
575 (5lb PR)
585 miss

Total - 1430 (50lb PR)

My first squat felt uneven and I struggled with it a little more than I should have. I attribute that to the longer and heavier bar. My second attempt was smooth and, dare I say, easy. With 1500 in the back of my mind, and needing a perfect meet to get there, I decided to take 535 on my third.

Looking at the video, my knees shifted forward out of the bottom and collapsed in a little bit. Gotta hammer on the hips some and I think I’m gonna try to bring my stance in slightly to work that out. I might have left 15-20 pounds on the platform here.

First two attempts felt great on the bench. I have never missed a bench so high in my lockout and if you look back at my training, I was doing no direct tricep work due to some elbow issues. 360 definitely would have locked out. This is my next priority in training. My bench sucks ass and I have the ability to put some solid pounds on my total with a better bench.

My strength, IMO, is the deadlift and my opener was an extended warmup. I felt confident going into 575 but it stalled a little at lockout and I did that seizure thing I do when I’m struggling with a pull. Knowing that I struggled like I did with my second, I decided to go for a clean 6 plate pull.

My lockout needs work. I yanked 585 over my knees fairly quickly and I just have nothing behind my lockout when I slow. Maybe if there were more than 10 lifters and I had a bit more of a break between lifts I could have gotten it, but that’s a big maybe.

All said and done, I set PR’s across the board, registered a 500lb squat, and I didn’t get hurt. All good things at the end of a meet. I don’t know that I will ever again weigh 181 pounds until I am in my grave. The cut was rough, and while I made it with plenty of time to replenish and I felt good, I’m sure it cost me some pounds on my total.

So, as I sit right now, the goal is 550/400/600 @ 198 by the end of next year.

153

Great stuff, Mahwah! Congrats.

154

You gotta love 24hr weigh-ins. Great numbers, btw.

155

I’ve asked this to a few people here on T-Nation and I do want your opinion on this.

I am weak off my chest on bench and I’ve never done any type of pause bench, besides Tuesday. I was wondering how often do you do pause bench? How much did you go down from Touch n go to pause. Do you do pause on all reps in all sets.

I was thinking since I haven’t done any type of pause work that on the first 2 reps of each set do a pause and the rest touch n go. Your thoughts?

156

Huge!!! Congratulations on the elite total!

How are you going to improve your deadlift lockout?

157

Good lifting dude! You have to appreciate the effects of heavy weight on the body! Dude the shaking cuz the weight and strain; no joke good stuff! Good luck on your next goal. Keep working hard! Congrats on a good meet and breaking PR’s

158

Thanks fellas!

There is absolutely no way I would cut weight without a 24 hr weigh-in. I am now happily back up to 205 and am making the push for 215.

I have never really done rack pulls consistently. I plan on working those and rotating with pulls against bands. I am debating on whether or not to give those weighted hip bridges a go as an accessory, maybe try them for 3 or 4 weeks and see what kind of carryover I get. I’m also planning on working in a higher rep range. With the Coan stuff, all the work sets are doubles and triples, and that’s pretty much what my meet prep program consisted of for the past year. I’m gonna work on my 5-8 rep range and at least get a change of pace. All that should have a positive affect on my squats as well.

Any other suggestion?

159

Maybe some band pull-throughs? Looks as though you have a solid plan.

160

[quote]ALKoHoLiK wrote:
I’ve asked this to a few people here on T-Nation and I do want your opinion on this.

I am weak off my chest on bench and I’ve never done any type of pause bench, besides Tuesday. I was wondering how often do you do pause bench? How much did you go down from Touch n go to pause. Do you do pause on all reps in all sets.

I was thinking since I haven’t done any type of pause work that on the first 2 reps of each set do a pause and the rest touch n go. Your thoughts?[/quote]

Sorry A, I missed this earlier.

I only work my pause as I get closer to a meet, say about 4 weeks out. And even then, I only pause the first reps of my working sets. So if I’m doing sets of 5, I’ll pause the first and T&G with the rest. Under control of course.

This past meet prep, I also started pausing my db presses and weighted dips. It seemed to work since I missed at lockout, instead of off the chest.

IMO, do whatever you can do to work on keeping tight through the transition from pause to press.

Hope that’s helpful.