so sorry for not keeping a better log on my cutting the week b4 the meet.
I started the cut at 229.5 and weighed in at 220.0, losing the last 3 by sweating on my way to the weigh ins. Rehydrating went better than expected and felt almost 100% by the time I went to bed.
2009 SSA Long Island Powerlifting Championships Mar 7th 09
meet was done raw, only equipment was knee wraps, wrist wraps, and belt
Squats:
455 - good
480 - good - 70lb meet PR
505 - miss - stalled on the way up
Bench:
315 - good
340 - good - back started cramping
passed 3rd attempt
Deadlift: Sumo
445 - good
475 - good - ties meet PR
505 - missed half way up
1295 total, didn’t realize and should have done a 480 pull which i was good for, but wanted the 505. Won first place in my weight class and best male lifter, so it was a good meet. Lot’s of raw lifters which was kind of cool, and some big names showed up too. Lot’s of fun and an awesome group of lifters. Now I have a cold haha, but I’ll start training in gear after a couple more weeks raw and try and do SSA Nationals in July.
Good work on the meet. Lifting in equipment is hard because the supra-max weights just beat the crap out of your CNS, but I’ve found over the past several months that when lifting raw I’ve really had to plan things out and do all the little stuff for recovering between sessions.
My meet is in May and hopefully I’ll be able to hit some pretty good numbers. The plan right now is to get 1300 at a minimum, and up to 1375 @ 220 if all goes well.
So here’s the update. After this last meet I think I’ve decided to stick to the raw lifting for awhile, and might make a comeback single ply, but the geared lifting isn’t out of the question yet either. I’ve just been finding that the change to raw work has made my life a little easier, and I’m finding it a little more fun right now. So I think it’s in my own best interest to keep going this route, and see where I can take this.
That being said, my plan as far as my next training cycle will be to continue the 5-3-1 program as I feel that it has given me less to worry about, and I can’t say enough about how good the program is. I feel much stronger than I ever have before, and if it ain’t broke I’m not going to try and fix it.
I will also be adding in more conditioning/gpp. I will be lifting 3-4 days/week depending on how I feel, and will be doing conditioning either at the end of my sessions, or will have 2 sessions on off days. This will include tire flipping, hill sprints, intervals on the treadmill, sprinting with the sled, or when I finally get one, prowler pushing. I will also be adding some plyometric work in the form of different types of box jumps.
I’m doing this in the hopes of developing my system for training my athletes and get even better results. My baseball/softball players are all doing awesome so far, and I couldn’t be happier, but I want to be the best in my area, so I’ve got some more work to do if I want to be as big as some of these places on long island. Thanks for being patient, I will keep on posting starting monday. This week has been light, getting back into the swing of things.
So here’s the update. After this last meet I think I’ve decided to stick to the raw lifting for awhile, and might make a comeback single ply, but the geared lifting isn’t out of the question yet either.
I’ve just been finding that the change to raw work has made my life a little easier, and I’m finding it a little more fun right now. So I think it’s in my own best interest to keep going this route, and see where I can take this.
That being said, my plan as far as my next training cycle will be to continue the 5-3-1 program as I feel that it has given me less to worry about, and I can’t say enough about how good the program is. I feel much stronger than I ever have before, and if it ain’t broke I’m not going to try and fix it.
God Bless.[/quote]
Good to see you’re back at it. I’ve decided to follow the same framework by probably going single-ply after this raw meet in May. I always felt bad about my training partner (who has always lifted raw) chewing the crap out of his hands setting my bench shirt.
Legs sore from yesterday, was going to do some running or sled pulling but decided that I would opt for taking some swings in the batting cage, I have a nice heavy bat that I use, and I get a pretty good sweat going as I don’t really rest between rounds. I did 7 rounds of at least 15 balls each, got a good sweat going. Tomorrow I will do some upper body work and finish with some form of light conditioning. Going to possibly start dieting too to get down to around 205.
Raw Squats: walked out
305x3
add belt
345x3
add knee wraps
390x7 - PR - had more in the tank, first week back squatting, gonna have to start going more balls to the wall on these last sets