[quote]sbmart2 wrote:
Do you know of any meets in and around Kentucky? I want to go see one to get a sense of what powerlifting is all about.
I have really enjoyed learning how to do the lifts but I don’t know anyone in my area that trains for powerlifting so I thought a meet might be a perfect way to learn more.[/quote]
I think that’s a great idea. You will get a good feel for the vibe. Check out this site: http://www.powerliftingwatch.com/node/4421
[quote]ouroboro_s wrote:
Hey there. I’m just kind of updating myself on your log again. I may have missed it but when is the meet you were planning to compete in?
I think you’ll do great. You’re numbers are already impressive.
If I’m reading your stuff correctly (I don’t know what some of your things are) you seem to do a lot of stretching. Do you find it helps? I have really been neglectful of it and feel all tight and old lady like right now particularly in the hips.[/quote]
Hey there! Thanks for the encouragement! My meet is a NASA meet in Morehead, Ky on May 9th. It’s drug-tested which is pretty cool… I don’t care THAT much one way or the other because people can do what they want, but it’s nice to know that I won’t be competing against girls who can squat 740 lbs (like I saw a girl do at a meet last April… EEK!)
There are 3 divisions, raw, unequipped, and equipped. Raw = belt only, unequipped = belt + knee wraps + wrist wraps, equipped = (I think…) bench shirts, briefs, squat suit, belt, etc.
I am competing in the un-equipped as long as I can get used to squatting with knee wraps. I haven’t tried it yet… but will likely start soon. If I can’t get used to it, then I will just lift raw. My friend Susie is doing it too… and she is #2 on powerliftingwatch.com in the raw division! I am so proud of her! I just hope she doesnt’t outlift me! (she is 4’11" and 110 lbs!)
Yes I do try to stretch a decent amount. I do yoga every Sunday for 60 min, but I am careful not to do any of the crazy low back stretches (the LAST thing I want in my low black is flexibility! I was a STABLE low back…!) I also try to stretch my hip flexors as often as possible. A lot of the other stuff I do is “pre-hab” work… glute activation stuff, rotator cuff stuff… stuff to keep my ankles and knees healthy…
I am not sure if it helps my strength directly… but I have been lifting like I am now, and injury-free for 5 years… I will get a funny pang every now and then or my back will feel weird, but it’s always gone very quickly…
If there is ever something that you are not sure of, just ask! I am happy to attach videos, explanations, whatever…
[quote]sbmart2 wrote:
Do you know of any meets in and around Kentucky? I want to go see one to get a sense of what powerlifting is all about.
I have really enjoyed learning how to do the lifts but I don’t know anyone in my area that trains for powerlifting so I thought a meet might be a perfect way to learn more.[/quote]
Hey there! Yes, actually my meet is in Morehead on May 9th. You should come! There is also a meet in Columbus, OH that a big group of us are going to on April 18th… don’t have that many details yet… but I can let you know! You are welcome to meet us there!!!
Let me know!
[quote]mmgalb727 wrote:
sbmart2 wrote:
Do you know of any meets in and around Kentucky? I want to go see one to get a sense of what powerlifting is all about.
I have really enjoyed learning how to do the lifts but I don’t know anyone in my area that trains for powerlifting so I thought a meet might be a perfect way to learn more.
Hey there! Yes, actually my meet is in Morehead on May 9th. You should come! There is also a meet in Columbus, OH that a big group of us are going to on April 18th… don’t have that many details yet… but I can let you know! You are welcome to meet us there!!!
Let me know!
[/quote]
Thanks for the information and the invite. I’m definitely interested. When you have more information please let me know. It would be nice to watch the meet with people who know what is going on.
Let’s all hijack Molly’s thread!
On another note, what if you reeeeally want to train for a meet, but there aren’t any strength coaches around to formally do that?
I’ve met a few retired PL’ers at my gym that said they’d be willing…would that be the next best option?
[quote]mom-in-MD wrote:
Let’s all hijack Molly’s thread!
On another note, what if you reeeeally want to train for a meet, but there aren’t any strength coaches around to formally do that?
I’ve met a few retired PL’ers at my gym that said they’d be willing…would that be the next best option?[/quote]
I think that would be a great option. That’s how a lot of people learn, by training with people more experienced than they are.
SBMart - no problem! Will let you know!
Betty - that sounds like a great option! That’s basically what I am doing… just getting advice from current and former PL-ers… I’ve got a plan set up, and they are helping me tweak it! =D
Tonight was a pretty good Max Effort Lower Body Day… My max deadlift to date is 315… but I haven’t pulled that since last June… I didn’t plan on going SUPER heavy tonight… but I ended up doing it anyway =P
I just had to prove to myself that I could still pull 315… SO… here was my workout!
Wednesday 1/21/08
ME Lower Body Day
Conventional Deadlift
Worked up to 1 rep @ 315
Failed at 325… think I was just smoked from my 315. I think if I try 325 again in a month or so I should be able to pull it with no problem =D
DB Reverse Lunges off a 3-4" platform
10 reps/10 reps/10 reps @ 35 lb DBs (70 lbs total)
45 degree back extension w/ pause @ top
3 sets of 12 @ 25 lbs (plate against my chest)
DB Thrusters
15 sec on, 15 sec off, 6x
(10-11 reps each 15 sec @ 10 lb DBs)
SWEET!
ok, so can you explain your technique for working up to that 315? 
Nice work hitting 315! What was your rep template like? I know for me, I can’t really warm up TOO much. If I’m going to his a DL PR then it’s gotta be on like my 4th or 5th set.
Reverse lunges off a box is a KILLER. Good work.
Betty - what do you mean by technique exactly? Like what B Rock was asking about how I warmed up… how many sets, etc? =D
ya, that.
Well I always do my dynamic warmup:
Jumping jacks
Seal Jumps (like JJ’s, but arms go out to the side)
BW Squats
Wide Outs (Jump out to super wide BW squat and jump back together)
Overhead Squats
Walk outs (walk out to pushup position, walk back)
Leg swings to the front and side
X-band walks
I also did a set of pullups to warm up my upper body
Then I did this:
135 x 6 reps
185 x 4 reps
225 x 2 reps
255 x 2 (it was at this point that I decided I wanted to try 315)
275 x 1
315 x 1
325 x 0!
There was an article up a couple weeks ago about how to properly warm up for a 1 RM… I need to read it! I kept meaning to and kept forgetting! =D
315…that is awesome. I just pulled 185 for 1, felt I could of did 2. I have some catching up to do to reach 315…
[quote]mmgalb727 wrote:
Well I always do my dynamic warmup:
Jumping jacks
Seal Jumps (like JJ’s, but arms go out to the side)
BW Squats
Wide Outs (Jump out to super wide BW squat and jump back together)
Overhead Squats
Walk outs (walk out to pushup position, walk back)
Leg swings to the front and side
X-band walks
I also did a set of pullups to warm up my upper body
Then I did this:
135 x 6 reps
185 x 4 reps
225 x 2 reps
255 x 2 (it was at this point that I decided I wanted to try 315)
275 x 1
315 x 1
325 x 0!
There was an article up a couple weeks ago about how to properly warm up for a 1 RM… I need to read it! I kept meaning to and kept forgetting! =D
[/quote]
That’s pretty close to how I warm up for a 1RM attempt. I usually do one or two really light sets of five, then three at 225, and then singles from there on up.
I tried the single arm rows like you suggested (bentover without kneeling on the bench). I really liked them. I was able to do them where I could use a mirror to check my form and that helped. Thanks for the idea
Claire
My Jenny - 185 is awesome! Especially if you think you could have done it twice! You will get there! Keep working!
PMPM - Good to know! I just read the “how to warm up for a 1RM” article and it was quite similar… so at least I did that correctly!
Claire - Glad you liked that variation!
Thursday 1/22/09
Pre-hab Day (for shoulders, hips, ankles, knees, glutes =D)
X-band walks
external rotations
“bad girls” (adductor exercise with band)
Band “wall slides”
YTWLI raises
Clams
Doorway stretch
Glute Bridges
Wall achilles stretch
Leg ext w/ band for knees
Drop off box, land on one foot (ankle stabilization)
hip flexor stretch
DC Broomstick exercise (30 reps)
Report Post
Had to switch my day around. I knew I would be lifting today on about 6-7 hours sleep… (I normally get 8-9… don’t hate me! =D) So I thought it would be better to do a dynamic day than a max effort day. So today I did dynamic lower body:
Friday 1/23/08
Dynamic Lower Body
Speed Box Squat (with 50-60% of my 1 RM)
8 sets of 2 @ 135 lbs
rest 45-60 sec in between)
Steps ups (knee slightly above parallel)
3 sets of 10 reps @ 25 lb DBs
Pull Throughs (weird machine… inflated numbers!)
12 reps @ 165, 12 reps @ 180, 12 reps @ 195
Standing Cable Crunches
4 sets of 10 @ 60 lbs
DONE!
Max Effort Upper Body
1/24/09
Weighted Chins
Worked up to 3 reps with 20-30 lbs of chain around my neck (not sure how much they each weigh… but I think 10-15 lbs)
Palm In Incline DB Press
2 sets of max reps (shooting for 15-20 reps)
14 reps @ 45 lb DB’s/20 reps @ 40 lb DB’s
Seated Cable Row
12 reps/11 reps/11 reps @ 105 lbs
Supersetted with*
Face Pulls
12 reps/12 reps/12 reps @ 120 (weird machine, inflated numbers =D)
Hammer Curls (Biceps were already spent from all the back work)
10 reps/9 reps/9 reps @ 25 lb DBs
And, Just for fun:
Ab Roll-outs on swiss ball
3 sets of 10
Supersetted with*
Glute Ham Raises on the Lat Pulldown machine
3 sets of 5 reps