Nice bench, good squat, and awesome DE bench. You got real good speed and control man, going to smash it. Can’t wait.
Tuesday 5/24
BW= 268.8
-prowler warmup 2pps x2 trips(down & back), x2
-mini band hip abduction 3x20
-green band TKE 2x20
-powersquat machine
1ppsx10, 2ppsx10, 3ppsx5, 4ppsx5, 5ppsx3, 6ppsx3, 7ppsx3, 8ppsx1, 9ppsx1, 9.5ppsx1 (video), 10ppsx1, 10.5ppsx1
-GHR BWx5, 2x10
-standing abs 120x3x10
-rev hyper 230x3x10
Went out of town for the weekend to see my little sister graduate from high school. So I missed the last bench day (thurs) and squat day (sat) at my gym. Went to my family’s gym to do a light bench day on saturday.
Sat 5/28
BW= 270.5 on beam scale. PR? Not gonna trust it since it’s not on the digi scale I usually use.
-incline treadmill walk ~5 min.
-mini band pull apart 4x20; thankfully the gym had powerlifting bands
-mini band shoulder ext/int rotation 3x10
-DB shoulder horn-ish; elbow on top of preacher curl station 15x3x10
-DB prone Y,T,M 5x3x10
-DB bench neutral grip
60x10, 70x10, 80x2x10
-lever row + dub mini band, alt between 2 grips
x10, 45x10, 90x10, 135x2x10
-DB tri ext
20x10, 30x2x10
Done-ski. Ate well over the weekend. Some good Texas BBQ, Louisiana style seafood, etc. etc. My family hadn’t seen me for about 20-25 pounds, some of them hadn’t seen me since 50 pounds ago, so they all were commenting on how big I was. Took a couple photos with my dad, kinda weird how much bigger I am than him now. I guess I always imagine my dad as bigger and stronger than me.
Deload week, engage!
Seriously looking forward to seeing you blow some PRs out of the water at your meet man.
Thanks Element and ink. Full report with videos will be updated after the meet.
Went into the gym today to weigh myself on the digital scale and to do some reverse hypers.
Tues 5/31
BW= 271.6
Apparently the rest and plethora of food I had over the weekend has my body recovering in the form of weight gain. Good stuff, hope I still fit into my squat suit!
-rev hypers 180x2x10, 90x20
-standing pulley abs 80x3x10
Body feels good. Been getting pretty good sleep, eating well. A bit anxious but very excited for the meet.
Track by Periphery, a group inkaddict turned me onto just a page or two back.
Kill it this weekend brother.
VERY excited to see you absolutely blow away your PRs at the meet!
Best of luck, I know that you’ve got it! Just go do your thing and have a good time.
Good luck this weekend Major. SFW!!!
Short meet recap. Longer report with better quality videos and all attempts coming soon.
USPA Multiply Geared
275lb weight class
267.8lbs on Saturday morning
1675 total; 666 squat, 424 bench, 585 deadlift
666 squat, 3rd attempt
424 bench, 2nd attempt
585 pull, 3rd attempt
holy hell that squat re rack fail scared the bejeezus outta me.
Great job man, what do you know, 666 at diablo barbell. Congratulations and well done on the first meet.
Dude nice job at your first meet. Every lift looked strong.
Congrats brother nice work.
And holy hell how is your shoulder holding up after that squat?? That looked painfull.
Great lifting man. Especially impressive squat! Oh, and you looked jacked coming off of the platform after that pull… Looking forward to reading the full meet write-up.
Thanks all. Pretty stoked at my performance considering it was my first meet. Some of the videos are still crappy quality, couldn’t get all the attempts in hi res. Apologies for not knowing all of my attempts for sure. I let my coach pick all of the attempts and just trusted him. To be honest, I didn’t want to know what they were so I couldn’t psych myself out.
Weighed in Sat. morning, no issues with weight really. Didn’t want to add more variables into my performance. Just wanted to get a total, so I weighed in where I was. 275 class.
Sunday comes around. Slept well, woke up a little early. Had a couple apple turnovers before leaving the house. Stopped by Burger King for two sausage crossaint-wichs and some coffee. Got to the gym and got the rules briefing, then got my stuff together, drank some coffee, put some liniment on my hips, and warmed up.
Squats
Warmup started with the bar for 5 twice. One plate for two, two plates for two. Put the suit bottoms on. Three plates, four, straps up. Five, five and a quarter. Ready.
First attempt; 649lbs and change, I’ll call it 650
No sweat. Mono rack height was a tad high, as you can see by my racking at the end. Told them to lower my rack height for the next attempt.
2nd attempt; 666lbs
NO lift. Knees caved in the hole, lost tightness, had to have the spotters take it. I think that’s actually the first time I’ve failed on a max squat attempt in the mono.
3rd attempt; 666 again
Good lift. 11lb PR! Fucked up the rack by coming straight down instead of leaning into the hooks. Thankfully the spotters caught it but it still landed on my neck. Owie.
Bench
Took off the suit and put on my singlet for the bench. Ate a couple protein bars. Warmed up with the bar, one plate, two plates. Shirt on, three plates 2 board. Three plates and a quater one board, I think.
1st attempt; 404lbs (I think, can’t remember)
Easy weight. I waited for someone to give me the down call, then remembered after that they don’t give you a down call.
2nd attempt; 424lbs.
Good lift. Done 425 in the gym so this wasn’t tough.
3rd attempt; 439lbs
No lift. Couldn’t lock it out. Felt really close. Coach was yelling, “toward me” so I tried to push it up toward my head but the bar wouldn’t budge.
Had some more food during the break. Talked to my family, who came out to watch. Had my mom add my numbers up, to see where I was at, which I now realize was a bad idea. 424+666= 1090. Now I know that I need a 610 pull to get 1700. Anxious.
Deadlifts
Took one plate for three, two plates. Suit bottoms on, three, four, five. Ready.
1st attempt; 540something
Easy. Right after I put it down I went straight to ask my coach what the next attempt should be.
2nd attempt; 585lbs
No lift. Lost balance and had to drop it. Bummer because it felt easy. Coach comes up to me before the next attempt and asks if I want to take 611 so I can get over 1700. I say I’m not sure if I can lock out 611, but I want to go for 600. He says to take 585 again so I can get a good number for sure.
3rd attempt; 585lbs
No doubt, three whites.
1675 Total: 666 squat, 424 bench, 585 deadlift. I know there are decimals involved in there but I’m rounding for the sake of whole numbers. Went 6/9 on attempts. Hit a ~10lb squat PR. Equaled my gym bench and deadlifts. Ended up second in my weight class (out of 4), so I got a silver medal! I’m just a few technique tweaks away from a 1700+ total. Kinda wish I would’ve gone for the 611 pull so I could’ve had a 1700 total for my first meet, but I guess I wasn’t confident enough to give it a shot.
After helping clean up after everyone left, everyone from the gym went to Chili’s to get our grub on. Coach mentioned that he wants everyone to enter another USPA meet down in SoCal next month. Says it’s only 4 weeks away so I have to get back in the gym on Tuesday if I want to enter. After thinking it over, I say why not, I’ll do it. I wasn’t sure if I was going to compete again after this meet but why not roll with it. So I’ll be doing another meet on July 2nd in Costa Mesa.
Dude, fucking bad ass meet man! Good write up and good vids, thanks for sharing.
A 666 squat fucking ROCKS man! Don’t sweat the DL being less than what you wanted, you gotta have room for improvement! You’ll smash it at the next meet, easy.
Way to kick some ass at your first meet.
\m/ \m/
[quote]DoveofWar08 wrote:
Congrats brother nice work.
And holy hell how is your shoulder holding up after that squat?? That looked painfull.[/quote]
Cheers man. It was more my neck than my shoulder that took the brunt of it. Yesterday I had some pinching in my L trap while doing shrugs. Going to be getting some extra adjustments from my boss/chiro before my next meet, which is 2 training weeks away!
Thus begins my short training cycle to my next PL meet, USPA multiply nationals in Costa Mesa, CA on July 2nd.
Tues 6/7
BW = 270.1
Two days after the meet. Normally would have this week off for deload but since the next meet is 4 weeks away back at it. Body felt very worn down and tired. Light day to get the lactic acid moving.
-sled 2plx10
-mini band hip abduction 3x20
-rev hyper 230x10, 180x10
-GHR BWx10
-BW box squat x some
-Standing pulley abs 70x2x10
Thurs 6/9
BW= 269.0
-sled press 2plx1
-sled face pull 2plx1
-mini band pull apart 3x20
-mini band tri pressdown 3x20
-mini band ext/int rotation 3x10
-DB shoulder horn 15x3x10
-Y,T,M 3x10
-DB bench 55x3x10
-Cam bar prone row barx20, 95x10, 115x10
-purp band overhead tri ext 3x20
-standing pulley abs 90x2x10
-rev hyper 180x2x10
Fri 6/10
BW= 266.8
-sled 3plx12; hard! either out of shape after deload or not fully recovered…
-sled hip flexor drag 25#x1 L leg, x2 R leg
-sled side shuffle 25#x.5 tip each way
-mini band hip abduction 3x20
-green band TKE 2x25
-BW box squat x some
-BB (55#) box squat
barx5, 145x5, belt, 235x2
suit bottoms
325x2 no touch
375x8x2
-Sumo speed DL w/ suit bottoms + belt
225x1, x1, 275x1, 315x1, x1, 405x1, x1
-GHR BWx2x10
-Land mine 45x2x10
-rev hyper 230x2x10
Mon 6/12
BW= 270.0
-sled 3plx12
-sled press 3plx1
-sled face pull 3plx1
-mini band pull apart 3x20
-mini band tri pressdown 3x20
-mini band int/ext rotation 3x10
-DB shoulder horn 15x3x10
-BW pull up x5, owie in L rear delt
-DE bench
barx10, 95x5, 135x3
wrist wraps 185x8x3
-Cable rows & scap rows 90x10, 140x10, 180x10
-KB tri ext 35x10, 44x2x10
-Rickshaw shrug 225x3x10, pinch in L trap
-DB hammer curl 25x10, 30x10, 35x10
-rev hyper 180x3x10
-ab wheel BWx3x10