Im breaking down and doing this log thing mostly to be able to see where I f@#$ up or where I improve rather than just doing by feel. I just competed in my first competition at the USAPL Maryland. I totaled 1223 raw with a 418.5 squat, 297.5 bench, and 507 deadlift. I weighed 251 lbs cus I didnt feel like cutting weight (too much to worry about)
ok so Im taking the rest of this week to recover and then back to it. I follow 5/3/1 and just choose assistance exercises that seem to work for me.
My goals are to push my total as far as humanly possible. I will not stop until I get an elite total. Also I have only been lifting for powerlifing for just 1 year so I am a new lifter as far as that goes, so critisim is welcome on form and other things.
First off its awful hard to deload after a meet when you are ready to kill it. But I sucked it up with a little more speed work. Will be starting my regular stuff Sunday.
Speed Bench
160x3
185x3 for 5 sets
JM Press
5 sets 3 of which at 95lbs for 10 reps and the last 2 sets at 115 for 8 reps. (my first time doing these want to see the carry over if I do these everytime I bench and improve this lift.)
pendelay rows 4 sets of 8 with 185 lbs
face pulls 100 reps over 5 sets
some curls for girls doesnt matter sets or reps
I have been eating not like a teen age chick who just had a break up since the meet so im down 2lbs already. Will get back to getting fat later next week.
Im using the 5/3/1 2nd option for the percentages.
Squat
295x5
315x5
335x7
good mornings 3 sets of 10 with 135lbs
standing abs sets of 15
today felt good, could have done maybe 9 reps but decided to leave a few in the tank and try to go bigger as I get to my 5/3/1 week. Diet is slightly better than horrible but im getting my protein in. March 31st may be a meet for the USAPL in Columbia MD. If im confident I have a shot at 1300 I will do it. I feel my last meet I left a bit in the tank so it may be attainable.
JM Press
1 set of 10 at 115 and 2 sets of 8 with 135
T-Bar row
3 45lb plates for 4 sets of 10
side laterals
25lbs for 3 sets of 15
Crowded gym, couldnt get a bar to do rows with so settled for t-bar. Of the 4 bench presses in the gym 2 were being used for skull crushers…I just shake my head at that stuff I thought they made the moveable benches for that. Skull crushers…
My family got me tons of Peanut Butter cups for christmas I am sure I will get the Beatus[/quote]
Awesome gift!
I’m impressed you managed to get back into the gym the week after your meet, even if just for a deload…I just sat around and ate oreos for the two weeks or so after my last one…it was a great two weeks!
I’m impressed you can do 4x10 for GHR…I cheat like a motherfucker and can only get about 8 or so at a time for my first set, and it drops off considerably after that…
That does sound like the ideal 2 weeks after I should have taken. I was anxious as hell to get back in the gym and get better. I cant shut that thing off in my brain that says just relax and reset. Those GHR’s gave me a fit when I first started but I just stayed with it each training cycle.
Although now that im fatter its giving me a fit again, I got freakin 4 packages of like 12 peanut butter cups and I finshed 2 of them already. Ill be in the 308’s in no time if I keep this crap up.
to help the bench. Its starting to bother my elbow though so I may have to either stop doing them or use lighter weight and more reps. truth be told I just started them because I sucked at them. Figured if I got stronger at it maybe it will bring my tricep strength up which should bring my bench up.
once again peer pressure makes me consume some “pepsi’s” the night before. That coupled with the art of karaoke I dragged ass in the gym but got it done.