Saturday March 12 - Training at Y in St. Catharines
It’s two and 1/2 weeks to nationals and everyone at the Y was full of piss and vinegar and talking a lot of shit. It was pretty fun.
I’ve starting dialing it back in terms on intensity.
Deadlift
135-5
225-3
275-2
295-5x2 straps up
Deficit deads
145-5
165-5
185-5
205-4
Front squats
bar-8
95-5
135-5x3
Dips
bw-5
+10-8
+25-6
+35-4
+45-2
I felt pretty badass even getting two dips with the big plate
Various pull ups and chin ups around the gym when I was waiting for stuff
DB tricep extensions
30-20
40-12
50-2
Afterwards we went to a local feed store and picked up a couple more mats for the garage and some horse linamint.
I’ve spent the past couple of weeks working on our Provincial Association website. Most of the information was already there, I just prettied it up a bit and added a few things. For those interested it’s: www.ontariopowerlifting.org.
[quote]kpsnap wrote:
Your meet is so soon! I was thinking it was a ways off still. Feeling good? Is Big Bencher competing as well?
I’d feel pretty badass if I could dip with a plate. But I can’t really dip at all. Hurts the shoulder. Hey, we all have our talents.
[/quote]
We fly out two weeks tomorrow. I lift on Wednesday afternoon and BB lifts Thursday morning. I’m getting pretty excited. Apparently the set-up in Charlottetown is pretty nice. Besides, it’s always great to see everyone and have a good gossip.
[quote]JoeGood wrote:
I’m looking forward to seeing your report from nationals. Got your goals in mind already?[/quote]
I"m likely to go with the same attempts I used at provincials and hope to get at maybe 7 for 9 rather than six. The lifter I was worried about being in my weight class is at 57kg so I really don’t have a ton of competition at 63. If I get the same total as last time, I should qualify for worlds no problem.
12 days to go but I still have to make it through the sudden on slaught at work. Nationals is at a bad time of year; just when our stuff is picking up.
Tuesday we benched…
Bar-10
65-5
95-3
115-1
135 some with shirt not touching
155-2
155-1 signals
165-1 "
175-1 "
185-2x0 with signals. It’s closer
165-2 touch and go
Squats - partials from bottom
135
155
175
Band pull throughs
3x20
Neutral grip db press
25-3x20
Friday
squat
bar-10
115-5
155-3
195-1
235-3 straps down
265-1 straps up
280-1 " opener
310-1 " planned second
335-2 reverse bands
365-2 reverse bands
275-3 straps down
280-3 "
The point of the final set is mental. If I can triple my planned opener straps down/no wraps then full gear is a walk. I’ve been wrapping for my opener but leaving them so loose they’re like leg warmers. It’s more of a mental thing to keep my knees cozy.
Bench
partials off chest. We decided to try me in BB’s old size 40 Fury. It was big enough to put over my t-shirt so it was kind of like multi-ply. I could probably fit it over my winter jacket.
95-bunches
115-6
135-3,3
145-3 full reps
That’s it. All the really heavy stuff is done for now. I washed my shirt and will put it on again next week just to crack it. I still have a few squats and deads left but it’s all kind of dull stuff.
I play the same kind of mental games you mention. I like to know I have something to look forward to that will aid in my success (straps coming up, wraps tighter, etc.).
I know your meet is this week. Please post your results and videos. I’m VERY interested in following.[/quote]
Thanks for the good wishes. We fly on Tuesday. I lift Wednesday and BB lifts Thursday. Everything seems to be looking good.
I’m not planning on any big PRs for the meet. I’m going with the same attempts as last time and hopefully I’ll get more than six. I really just need to get a total to get to worlds since there aren’t any other M1 lifters at my weight class. I’m not planning on dogging it but this isn’t the meet to try anything new. If I go 9 for 9 I’ll get a 400.0 kg total which would be a nice day for me.
We just got home tonight. I had access to a computer at the hotel but it was in the lobby and truthfully I was too exhausted to think about it.
The meet went okay. Not my best meet but my second highest total. Our group lifted at 1pm and there were only 9 lifters in the flight and only one group. Because of this, we had 20 minutes between each lift to warm up for the next and each round was lightning fast. Ordinarily this wouldn’t be a big deal particularly since they had 3 racks to warm up. The warm up room was awesome and fully equipped. Unfortunately, it was on the other end of the hotel and one floor down from the comptetition area. It ended up turning into a cardio event. If you’ve ever had to dash through a hotel in a bench shirt or squat suit you’ll appreciate just how awkward this can become.
I ended up going 5 for 9. It was like this
squat
127.5 (281)-good
140 (308)-good
150 (330)-no lift/cut it high
bench
70 (153)-good
75 (164)-no lift reversal of direction
75 (164)-good
bench was tough for everyone competing. There were a number of refs taking their test for national level qualifications and there were a lot of long pauses before the start command and on the chest. A lot of people were red lighted for reversal of direction when in fact it was more of a lag when the shirt kicked off. This particularly affected the bench only crowd.
Deadlift
152.5(335)-good
165 (363)-no lift. I had it locked out and fell over backwards with such speed I skidded back almost to the wall and the bsr loader had to be pulled back so I didn’t whack my head on it. I’m going to have to get a lifting helmet.
165 - no lift. I couldn’t get it past my knees. I was gassed.
Final total 367.5 (414 wilks)
BB competed on Thursday and I coached him. He also had a solid meet but not his best to date. However, he beat his previous national bench record and I felt like I’d done it myself I was so excited.
We both got gold in our respective weight classes and secured positions on the national team for worlds. That’s what we were aiming for. I’m not sure how many couples can make the same claim. No doubt a few but it’s still amazing that we’ll be doing it together.
