Rest up and hit 'em hard, Mday
Get analytical at them weights and lift some heavy shit! Enjoy.
With everyone watching 420 will go right up. Remember to take your time setting up and don’t rush like I did. Chaulk is cheap so use a lot of it. Good luck.
[quote]hel320 wrote:
Get analytical at them weights and lift some heavy shit! Enjoy.[/quote]
Hahaha!
Go get 'em, Mday. Looking forward to hearing all about.
11/10/08
Sorry about not updating over the weekend. The family spent the rest of the weekend at the Mall of America. Talk about tough…
My first full meet is in the books and I had some mixed results. I completed six of nine lifts and had a total of 975lb at a bodyweight of 236lb.
I felt really good the day of the meet. I got through check in and weight in (236lb) no problem. There were 39 total lifters so they decided to have everyone lift in three flights. All the women went first, then the raw men/teen/juniors/masters, and the third flight was the open men.
Overall, I thought the women had a stronger field. Several women broke some state and national records. The most impressive lift of the day was a 104lb woman deadlifting 335lb.
I opened very light on my first squat attempt (275lb). They were red lighting a lot of lifters for depth so I wanted to make sure I got my first lift. I probably should have opened at a higher weight because the lift was very easy (all white lights). My second lift was at 305lb and this went up as fast as my first attempt (all white lights). I then went up to 325lb for a 10lb PR. My setup and walk out were good and I got to depth quickly but as I came up the weight bent me over a little and I missed the lift.
I was very excited going into the bench. It was a long wait between the squat and the bench so I made sure to get something to eat and tried to relax and watch the other lifters. The highlight of the squat was a guy in the open class who easily squatted 850lb.
I opened at 245lb on the bench. A lift I knew I could get and had gotten at the previous meet. Like the squat, I wanted to get a lift in and feel confident going forward. My setup was good and I got a good hand-off. The press was a little slow but I waited for the commands and got three white lights. My second attempt was at 255lb, a weight I had gotten in the gym. My setup felt good and I lowered the weight well. The press felt good and I got the weight to about half way, but I couldn’t get to lock out (miss). On my third attempt, I really tried to fire the weight off my chest and drive through with my legs. However, I got stuck at the same point and couldn’t lock out (miss).
The bench is the one lift that I probably need the most work on. I was very worried about my squat going in but after the meet, I realized that it is my bench that is the weakest lift. I just think given my long arms it is going to be tough for me to move this number up.
There weren’t very many big benchers at the meet. The most impressive bench was a 65 year old raw lifter who benched 290lb for a national record. The other excitement was watching a guy drop about 650lb on his chest when his hand slipped. The spotters were right there and he didn’t get hurt, but it was a tense moment.
After the bench, I was amazed at how tired I was getting. It was about 1:30 and we had been lifting for about four hours. I made sure to get a lot of food and tried to relax between sessions, but it was getting to be a long day. I wasn’t real sure how I would feel for the DL.
I decided to open up at 375lb for my first attempt. This again was an easy weight and the lift went very well. I pulled the weight off the floor easily and it felt like I was staying back. I got two white lights and one red light from the side judge for not locking my knee out. This was kind of confusing because it was not something I had really worked on in the gym. I decided to go up to 405lb on my second attempt. This lift went up very quickly also. I don’t remember if I got two or three white lights. On my final attempt, I decided to try the 425lb pull that I got in the gym a week earlier. I made sure to use a lot of chalk and got my set-up and grip locked in before I started the lift. The weight broke off the floor very easily and at about mid shin level I started to feel myself get a little too far forward and bent over. I pulled my shoulder blades back and pushed my hips through and completed the lift. I still ended up with a red light for my right knee but got the lift.
Overall, I felt really good about my squat and DL. I probably should have opened a little higher on each and I probably could have pulled 435-445. I am most disappointed in my bench. I am going to get my shoulder checked in the next two weeks just to make sure there is nothing structurally wrong. Despite my rehad work, it just isn’t getting much better.
I was suprised after my first squat that I wasn’t more nervous. My lifts were definitely on the lower end but I kept focusing on my goals and my weight. This helped get me in the right frame of mind for each attempt.
A friend videotaped each of my lifts and he is going to try and send them to me this afternoon. I will upload them as soon as possible and I would appreciate any and all input.
I will be back in the gym tonight and tomorrow morning for some light work. Wednesday will be my first heavy day and I am trying to decide what my next program will be. I am leaning heavily toward Wendler’s 5-3-1 program.
I will also put a summary up in the next day or two about my take on the last six months.
I also will try and get back to everyone’s logs. Thanks again to everyone for all the help and encouragement, it really helped.
Quite an accomplishmet Mday. I think you did a good job! I’ll be awaiting your 6 months of training.
Thanks for the report. Especially good on the deadlifts. Has your enthusiasm for lifting changed any because of the meet? Regardless of how I do, I usually come out of a competition even more inspired than before.
[quote]Carl Darby wrote:
Has your enthusiasm for lifting changed any because of the meet? Regardless of how I do, I usually come out of a competition even more inspired than before.[/quote]
The meet was a great experience. It always helps me to have a goal that I am working toward and a date to aim for.
I came out of the meet most surprised with my attitude on the squat. My DL is my strongest and most confident lift and I feel comfortable with the bench even though my numbers are not going up. I was very concerned about the squat and in the gym this is the one lift that gets in my head the most. Even though my squat number is low, I feel so much more confident with my technique. Watching my attempts on video, I know that I have areas to improve but I feel like I have come a long way.
I am psyched to get back in the gym and start my new 12 week program and I am looking at competing in the end of January.
[quote]mday wrote:
Carl Darby wrote:
Has your enthusiasm for lifting changed any because of the meet? Regardless of how I do, I usually come out of a competition even more inspired than before.
The meet was a great experience. It always helps me to have a goal that I am working toward and a date to aim for.
I came out of the meet most surprised with my attitude on the squat. My DL is my strongest and most confident lift and I feel comfortable with the bench even though my numbers are not going up. I was very concerned about the squat and in the gym this is the one lift that gets in my head the most. Even though my squat number is low, I feel so much more confident with my technique. Watching my attempts on video, I know that I have areas to improve but I feel like I have come a long way.
I am psyched to get back in the gym and start my new 12 week program and I am looking at competing in the end of January.[/quote]
You took care of the first order of business, which is to post a total. You got a competition PR which is super!
Good report mday. Glad you did well. One red light is known as a successful attempt. 
Congratulations, Mday. You got successful lifts across the board and some valuable experience. I look forward to seeing how you shape your training accordingly.
Outstanding. Got your first one under your belt,you did great, and it’s made you want more.
The time lag between events/lifts can be a killer on your energy. Have to get up for your lift, come down, wait, then get psyched up again. Hate that at meets. Haven’t been in a big powerlifting meet in a while but at T&F meets I find a place to lay down, ear phones on, try to relax and not burn up energy.
Way to go mday! Sound like you had a great time.
mday -
AWESOME meet! You put up some nice numbers!
I’ve thought about doing one when I hit 40 (3 years). My former boss competed at 51 last year. His goal was to deadlift 500+. He ended up with 520 something and set a state record for his age/weight-- I think he totaled 1220 or near there.
It’s fun to go for those big numbers— CONGRATS!
[quote]SteelyD wrote:
mday -
AWESOME meet! You put up some nice numbers!
I’ve thought about doing one when I hit 40 (3 years). My former boss competed at 51 last year. His goal was to deadlift 500+. He ended up with 520 something and set a state record for his age/weight-- I think he totaled 1220 or near there.
It’s fun to go for those big numbers— CONGRATS![/quote]
Why wait?
[quote]skidmark wrote:
SteelyD wrote:
mday -
AWESOME meet! You put up some nice numbers!
I’ve thought about doing one when I hit 40 (3 years). My former boss competed at 51 last year. His goal was to deadlift 500+. He ended up with 520 something and set a state record for his age/weight-- I think he totaled 1220 or near there.
It’s fun to go for those big numbers— CONGRATS!
Why wait?[/quote]
Skid, your comment made me think of something that I took away from the meet on Saturday.
There were a lot of different experience levels at the meet. There were some very strong and experienced lifters and some first-timers (like me).
On my first attempt, I was comparing myself to others who were competing near me. It was frustrating because I was clearly one of the weaker lifters. After my first couple attempts, I realized that I needed to stop thinking about what others were doing and focus on my attempts.
Everyone starts somewhere and we all have certain strengths and weaknesses and physical issues that we have to deal with. The important thing is to set a realistic goal, educate yourself on how to achieve that goal, put a plan in place, execute the plan, measure your results, and modify when progress isn’t being made. Lastly, the one thing I always forget…have fun!!
Really - the only competition is against yourself. Are you improving, getting stronger, faster leaner, whatever. What someone else is doing is immaterial unless they are doing something that you can use to improve yourself.
Winning is nice, but it’s the laying out what you’ve got and standing by it that counts.
That’s courage and integrity, win or lose. You can’t lie to the iron.
[quote]skidmark wrote:
Really - the only competition is against yourself.
That’s courage and integrity, win or lose. You can’t lie to the iron.[/quote]
Really good observations. It was hard for me to get out of the mindset of guaging myself against others. But now I try to think more of pushing my limits.
11/12/08
Back in the gym yesterday morning and today. I’ve decide to go with Jim Wendler’s 3/5/1 program for the next twelve weeks and compete in a local PL meet at the end of January. That gives me 12 weeks to prepare. This should be long enough to make some improvements but short enough to keep me motivated.
All of my numbers for the program will be based on my gym PRs, 185 military press, 315 squat, 260 bench, 425 deadlift.
Yesterday was my first session and it was the military press 3 sets of 3 reps session. This is what I did:
A: Military Press
WU, 150/3, 160/3, 170/2.5
B. Dips
BW/20, BW/20, BW/10, 25/8, BW/12
C. Seated Face Pulls
50/25, 85/20, 105/20, 125/15, 85/15
D. Prowler
I may have started a little high at a PR of 185 but I have never really set a max on the military press, so this was somewhat of a guess based on my previous reps. I felt good considering I have not done a lot of direct shoulder work in a while. My right shoulder has actually felt better since I did this routine. I did a lot of mobility work and foam roller work last night to make sure my rear delt was not tightening up. It feels good this morning.
This morning was my DL day on the 3/5/1 program.
A. Deadlift
WU, 310/3, 335/3, 345/8.5
B. SSB Good Mornings
155/15, 165/15, 175/12, 175/10, 175/12
C. Hanging Leg Raises
BW/12, BW/12, BW/12, BW/12, BW/12
On this program, you push as many as you can on the last set without going to failure. Eight reps is a little high but not uncommon on the program. My form wasn’t the best on the last couple reps. After the DL and the GM, I was shot for the ab work.
I will have a day off tomorrow and then Friday night will be bench, Saturday will be accessory and GPP work, and Monday will be squat.
I think this program will work well. Similar to the WS4SB, you really push the last set on each main exercise and then work the accessory lifts at higher reps/lower weight for mulitiple sets. I think this will set me up well for the January meet.
[quote]mday wrote:
11/12/08
Back in the gym yesterday morning and today. I’ve decide to go with Jim Wendler’s 3/5/1 program for the next twelve weeks and compete in a local PL meet at the end of January. That gives me 12 weeks to prepare. This should be long enough to make some improvements but short enough to keep me motivated.
All of my numbers for the program will be based on my gym PRs, 185 military press, 315 squat, 260 bench, 425 deadlift.
Yesterday was my first session and it was the military press 3 sets of 3 reps session. This is what I did:
A: Military Press
WU, 150/3, 160/3, 170/2.5
B. Dips
BW/20, BW/20, BW/10, 25/8, BW/12
C. Seated Face Pulls
50/25, 85/20, 105/20, 125/15, 85/15
D. Prowler
I may have started a little high at a PR of 185 but I have never really set a max on the military press, so this was somewhat of a guess based on my previous reps. I felt good considering I have not done a lot of direct shoulder work in a while. My right shoulder has actually felt better since I did this routine. I did a lot of mobility work and foam roller work last night to make sure my rear delt was not tightening up. It feels good this morning.
This morning was my DL day on the 3/5/1 program.
A. Deadlift
WU, 310/3, 335/3, 345/8.5
B. SSB Good Mornings
155/15, 165/15, 175/12, 175/10, 175/12
C. Hanging Leg Raises
BW/12, BW/12, BW/12, BW/12, BW/12
On this program, you push as many as you can on the last set without going to failure. Eight reps is a little high but not uncommon on the program. My form wasn’t the best on the last couple reps. After the DL and the GM, I was shot for the ab work.
I will have a day off tomorrow and then Friday night will be bench, Saturday will be accessory and GPP work, and Monday will be squat.
I think this program will work well. Similar to the WS4SB, you really push the last set on each main exercise and then work the accessory lifts at higher reps/lower weight for mulitiple sets. I think this will set me up well for the January meet.[/quote]
Where did you find up the main reference materials on the Wendler program Mday?