Deficit Deadlift:
1x4 w/295
1x4 w/355
2x3 w/415
5x2 w/475
Floor Presses:
1x5 w/200
1x4 w/240
1x3 w/280
5x3 w/320
Paused Deadlift:
1x3 w/315
4x3 w/415
Hip Thrusters:
5x10 w/2 heavy bands
Superset:
Facepulls:
5x15 w/mini band
Band pull aparts:
5x15 w/mini band
Bench:
1x5 w/200
1x4 w/240
2x3 w/280
1x3 w/320
3x1 w/365
4x3 w/320
Front Squats:
1x5 w/225
1x2 w/275
1x3 w/315
1x2 w/325
1x0 w/345
Not sure what was going on today, but front squats just weren’t happening.
Superset:
GHR
5x10 w/bodweight
Face pulls
5x15 w/mini band
Band pull-aparts
5x15 w/mini band
Squat:
1x5 w/285
1x4 w/340
2x3 w/395
2x2 w/445
1x1 w/505
1x1 w/525 (shown in video)
1x1 w/505
Bench:
1x5 w/200
1x4 w/240
2x3 w/280
2x3 w/320
3x2 w/355 (these were feeling heavy, needed a spot on the second rep for the 2nd and 3rd sets)
Squats:
1x4 w/325
1x4 w/365
4x4 w/420
Super set
Good mornings:
5x10 w/225
Facepulls:
5x15 w/light bands
Band pull aparts:
5x15 w/light bands
Deadlift:
1x4 w/295
1x3 w/355
2x3 w/415
2x2 w/475
1x1 w/535
1x1 w/575
1x1 w/535
1x2 w/495
Floor Presses:
1x5 w/225
1x3 w/275
5x3 w/320
Paused Deadlifts:
4x3 w/415
Hip Thrusts:
5x10 w/1 heavy band 1 super heavy band
Superset:
Facepulls:
5x15 w/light band
Band pull aparts:
5x15 w/light band
Bench:
1x5 w/200
1x4 w/240
2x3 w/280
1x3 w/320
2x2 w/355
1x3 w/355 (PR)
2x3 w/320
Squat:
1x5 w/285
1x4 w/340
2x3 w/395
3x3 w/445
4x2 w/475
Bench:
1x6 w/200
1x6 w/240
4x6 w/280
Superset:
GHR:
5x10 w/bodyweight + 15
Facepulls:
5x15 w/mini band
Band pull aparts:
5x15 w/mini band
Pull-ups:
5x10 w/bodyweight
DB Rows:
5x10 w/120
DB Lateral Raises:
4x10 w/35
DB Rear-delt Flies:
4x10 w/30
Squat:
1x5 w/285
1x4 w/340
2x3 w/395
5x3 w/455
Bench:
1x5 w/200
1x4 w/240
2x3 w/280
3x3 w/320
4x2 w/340
Front Squats:
1x5 w/225
1x4 w/275
4x3 w/325
Worked on my openers and second attempts last night. I’ll be competing at the USPA CA State Championships this Sunday, 198 raw. It’s my second meet ever and I’m hoping it goes a lot better than my last one.
Current weight: 195
Squat:
1x5 w/225
1x5 w/285
1x4 w/340
1x3 w/395
1x2 w445
1st attempt: 485
2nd attempt: 515
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
1x2 w/315
1st attempt: 335
2nd attempt: 365
Deadlift:
1x5 w/225
1x5 w/315
1x3 w/405
1x2 w/475
1st attempt: 545
2nd attempt: 600 (PR) - I was planning on doing 585 but decided to go for a PR instead.
Overall, I’m feeling good about this next meet, I just hope that I can execute everything as planned.
USPA CA State Championships Recap
I had the opportunity to compete in my second powerlifting meet ever this past weekend. I competed in the 198 raw division and weighed in at around 191 on Saturday morning. Overall, the meet was a good experience and it went pretty smoothly. We started lifting at 9am and because we were broken up into two different sessions, my flight was done by around 2:30pm.
Here’s the breakdown:
Squat:
1st attempt: 485 - good lift
2nd attempt: 512 - good lift
3rd attempt: 535 - called for depth, but it felt the same as my first two lifts
Bench:
1st attempt: 336 - good lift
2nd attempt: 363 - no lift - got stuck half way up, should’ve stuck to a smaller jump. I did 365 just earlier in the week as my second attempt so I thought I would be able to get it at the meet
3rd attempt: 363 - no lift - got the weight up, but my butt came up the bench a little
Deadlift:
1st attempt: 550 - good lift
2nd attempt: 573 - good lift
3rd attempt: 600 - good lift (ties PR)
Total: 1449 (55 lbs increase from my first meet in January)
I was a bit disappointed that I didn’t break 1500 as that was my goal going into the meet. If I didn’t make any technical mistakes, I would’ve walked away with a 1499 total. Back to the drawing board.
Moving away from Sheiko a bit to see if this high frequency, high intensity routine works.
Squat:
1x5 w/225
1x4 w/275
1x3 w/315
1x3 w/365
1x2 w/405
1x1 w/455
1x1 w/495
1x2 w/455
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
1x2 w/315
1x1 w/335
1x1 w/365
1x2 w/335
Pullups:
5x10 w/bodyweight
Here’s a quick vid of my lifts from my last meet
High-bar Squat:
1x5 w/225
1x3 w/275
1x3 w/315
1x1 w/365
1x1 w/405
1x1 w/425
1x0 w/435
1x2 w/385
Close-grip Bench:
1x5 w/185
1x3 w/225
1x3 w/275
1x1 w/315
1x1 w/335
1x2 w/305
Front Squat:
1x5 w/185
1x3 w/225
1x3 w/275
1x1 w/315
1x1 w/335
1x1 w/355
1x1 w/365
1x2 w/330
Wide-grip Bench:
1x5 w/185
1x3 w/225
1x3 w/275
1x1 w/315
1x1 w/335
1x1 w/355
1x2 w/320
Cambered bar Squat:
1x5 w/225
1x3 w/285
1x3 w/315
1x3 w/355
1x3 w/385
1x3 w/405
1x3 w/425
Bench:
1x5 w/185
1x3 w/225
1x3 w/275
1x3 w/315
1x3 w/355
Sumo Deadlift:
1x5 w/225
1x3 w/315
1x3 w/405
1x1 w/455
1x1 w/495
1x1 w/545
1x0 w/585
Squat:
1x5 w/225
1x4 w/275
1x3 w/315
1x3 w/365
1x2 w/405
1x1 w/455
1x1 w/495
1x0 w/525
1x2 w/455
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
1x1 w/315
1x1 w/345
1x2 w/315
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
1x3 w/315
1x1 w/335
1x1 w/370
1x1 w/375
5x3 w/335
Pull-ups:
5x10 w/bodyweight
Front Squat:
1x5 w/185
1x3 w/225
1x3 w/275
1x2 w/315
1x1 w/345
1x0 w/375
1x1 w/365
5x3 w/325
GHR:
5x10 w/bodyweight
Deadlift:
1x5 w/225
1x3 w/315
1x3 w/405
1x1 w/455
1x1 w/495
1x1 w/545
5x3 w/495
Hip Thrusts:
3x5 w/245
2x10 w/245
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
1x2 w/315
1x1 w/345
1x1 w/365
1x0 w/380
Paused bench:
1x1 w/365
1x1 w/370
3x3 w/335
Superset:
Pull-ups:
5x10 w/bodyweight
Face pulls:
5x15 w/mini band
Band pull-aparts:
5x15 w/mini band
Squat:
1x5 w/225
1x5 w/275
1x4 w/315
1x3 w/365
1x2 w/405
1x1 w/455
1x1 w/485
1x1 w/515
5x3 w/455
Good Mornings:
5x5 w/225
Abs