Looking good! Good luck with your last couple of workouts befote the big day! Excited??
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On game day fatigue will play a roll but that 635 looked EASY!! I think you should pick attempts that leave a 665/675 3rd attempt as an option. If 635 moves anywhere like that I think 675 is there.
Also if the grip slips on game day probably use mixed grip just to be sure. (It doesnt kill me to write that because on game day all bets are off)
This will be in KGs or Pounds?
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@mr.v3lv3t - Thanks man, things are moving well right now!
@mortdk - I hope so! Those sets felt easier than expected which is always a welcome feeling.
@steigs - Thank you!
@littlelee - I appreciate it. Yes, a healthy mix of excited/nervous. Looking forward to competing for the first time though. Iām sort of afraid that Iām going to be hooked after this thoughā¦
@BOTSLAYER - Thanks man, and for once the rep felt as easy as it looked! The competition is in KGs so Iāll be bringing a conversion sheet with me in my bag to assist with my attempt selection. 655lbs is my current gym PR, and I definitely think I can beat that on Saturday if things go well. Iām probably underestimating the fatigue from 3 near max squat and bench attempts thoughā¦along with warmups and a long day of standing aroundā¦
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I could probably use a little assistance with my attempt selection. Since this meet is my first, Iām considering going very light for my openers and leaving absolutely no room for a miss. I think this will set me up mentally for the rest of the day. Then take a decent jump for my second and third attempts. Something like the following:
So in KGs, it would look something like:
Squat
- 220.0
- 237.5
- 247.5
- 252.5
Bench
- 142.5
- 157.5
- 165.0
- 170.0
Deadlift
- 265.0
- 282.5
- 300.0
- 305.0
Comments/suggestions/criticism is welcome!
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Larry Williams does this so you are in good company.
My strategy has always been that if the Squat 2nd was enough that I didnt think I was going to get more than 10lbs out of another attempt it was better to save that energy. A super draining attempt that only adds 10lbs to the total is probably much better saved for emptying the clip on Deads where the over all gain will be more.
As for bench I dont think you will be doing a lot of draining with that relatively speaking so I am more willing to miss a lift for a lesser gain.
I added an āAttempts 2ā page that is in KG and converts to lbs for reference.
The only thing I would change is to add 2.5kg to the 2nd Deadlift so that you make equal or smaller jumps each time.
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Hoooolaaaā¦
I am doing Part 6 of the Hook Series and I was wondering how you resolved the issue with Hook grip on Sumo pulling? Either your hands were on the smooth or your legs pulled apart your grip? I thought you started a thread for this but I cant find it?
Heyyaaaa
Ya, I started with my hands quite narrow (completely on the smooth) because I would have less conflict with my legs on the ascent. Obviously this also meant a lot less friction/grip on the bar. Before that I was attempting it with my hands completely on the knurling and my legs would end up peeling my fingers off my thumb.
Iām now somewhere in the middle. The tip of my thumb contacts the knurling and just my pinky and ring finger. So basically 1/2 my hand. Iām still a little hesitant at the top of the pull because my finger tips start to contact my legs, but it is much better than before.
It would definitely be dependant on the person though for limb lengths and stuff. Longer arms like Cailem would be cool, stand up straight and have my arms still be at knee height!
I donāt think there was a separate thread; the previous discussion may have happened in here or on your log possibly. But happy to chat about it regardless.
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FINAL WORKOUT BEFORE COMPETITION!
Just some light work to hit some singles and comfortably move some weight.
SQUAT
135x5
225x5
213x3
365x3
405x1
455x1
BENCH - All reps comp paused.
135x3
185x3
225x3
245x1
275x1
285x1
Nice little workout just to get the groove going. Now just time to eat and sleep well for a few days, sprinkle in a bit of yoga/mobility work and we should be ready for some PRs on Saturday!
Beef, chic pea flour, salt, pepper, egg and some pasta sauce made into meatballs.
Spaghetti and meatballs.
Meatballs on rice, steamed ylw pepper, orange, carrots. Staying a little vertical.
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Good luck man, go set some PRs!
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Good luck. Take conservative attempts, and take all emotion out of it.
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Until your 3rd deadlift attempt where you should go absolutely ape beast freak nuts crazy mode!!!
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That can go either way though.
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Good luck with the comp, hope you smash it.
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Good luck man
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@mr.v3lv3t - Thank you, thatās the plan!
@MarkKO - Thanks Mark. My first attempts are definitely conservative, but Iām itching for some PRs. I think keeping emotion out of it will be easier said than done come competition time! Thanks for the tip though.
@simo74 @kckfl349 - Thank you guys!
I feel like there will be a little downtime between lifts, Iām not sure how staying warm/focused is going to go over a long day of lifting. There are 3 flights and all will be run together (as in not split AM and PM like they were planning to at first). So Flight A, B, C will go through squats, then A, B, C for bench, and so on. Iām not sure if this is typical or not. Iām in Flight B.
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Also, I just found out I can wear elbow sleeves for bench. I thought for some reason that they were not allowed for RAW, so I took them out of my training because it did seem to make my benching much more comfortable. This is a welcome surprise 2 days before the meet.
Just for comparison sake, here were the #'s I submitted back in March:
And here are my actual openers for this Saturday.
Squat: 220.0kg
Bench: 142.5kg
Deadlift: 265.0kg
This is accurate with how my training felt. Squat and deadlifts definitely feel stronger, and bench hasnāt seemed to do much for me yet.
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Good luck man!
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Yes, this is typical.
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It wont be an issue. I would worry more about burning outā¦which also shouldnāt be an issue because you are taking the emotion out of it.
Also about the sleeved for benching how much does it add? I think keep your opener where it is and maaaybe add 2.5kg to every attempt after.
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Treat each flight like a mini-session with its own warmup. Once youāve completed your third attempt relax, eat a little and drink. Donāt start warming up for the next lift too soon. Find somewhere quiet and rest.
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