Thats pretty good. I think between my belt and wraps I get around 15-20 more maybe. I really don’t have much of a clue though…
Okay so this week should be fun. I’ve got around 5-6 lbs to lose which shouldn’t be a problem. Going to do an extremely light workout Tuesday with the big three. Won’t be working any higher than 70%.
I’ve decided on my attempts for the meet…at least for now. I tend to want to change them constantly. Doing the go for broke method on the last attempts. I want to get as close to a 1,000 total as possible.
Squat: 281, 298, 314
Bench: 209, 226, 231
Deadlift: 391, 424, 452 (NASA record)
I’ll probably update about my weight loss progress this week.
One time I tried using my belt and it made me feel so weak and awkward I almost missed a 155 squat. :S
AMIDOINGITRIGHT
ALSO, nathan, good luck on the weight loss, etc…
You just gotta make sure its tight…but not to tight. Belts can take a little time to break in.
Heres my tentative smolov plan for high bar squats. I think on a good day I could get 260-265 at best. I’m being very conservative as I took 90% from 255, so my training max will be 230. I kind of want the first week to be a little “easy” so I can get a little acclimated with the volume. If the 2nd week still feels pretty easy, then I can always adjust weights on the fly. Oh, and I’m running smolov jr for close grip bench at the same time.
Not being as conservative with starting weight as I am with the squat(using 205 training max), but I do only have 5lb jumps both weeks. Again, I can always adjust the weights, and wouldn’t be surprised if I take a 7.5 or maybe even 10 lb jump the second week.
[b]11/13 - Tuesday[/b]
Woke up today and weighed 135.5 and was 135.8 yesterday. Final workout was today and starting tomorrow there will be no more carbs or added sodium. I’ll be consuming a lot of meat, eggs, and a little broccoli. Probably going to use the sauna tomorrow too.
Squat:
45 lb x 10
95 lb x 5
115 lb x 5
150 lb x 3
185 lb x 2
210 lb x 1
Deadlift:
135 lb x 5
170 lb x 5
210 lb x 3
255 lb x 2
Bench Press:
45 lb x 10
95 lb x 5
115 lb x 5
135 lb x 3
155 lb x 2
Lat Pulldown:
50 lb x 10
60 lb x 10
75 lb x 10
90 lb x 10
Pallof Press:
40 lb x 10 x 2
Ab Wheel:
12 x 2
Face Pull:
50 lb x 20 x 2
50 lb x 15
Getting excited?
Yea, I’m feeling pretty good, but life without sodium for 3 days is going to suck! Since this meet is local, a lot of my family members will be supporting me, so that’ll be nice.
Where’s the meet, bro?
If you can’t use salt, squeeze a lemon on most foods. It’ll make things GOOOOD!!!
Good luck and go have fun!
Ahh…I like lemon…good tip. The meet is in Dallas. Its spanning over two days with the 220+ crowd lifting on Sunday. Kind of sucks though since I like seeing the big boys lift.
Okay, so this is the breakdown of all my lifts for Saturday. I based my warm ups on Tim Henriques article a while back.
If anyone has any opinions on the warm up sets feel free to let me know. Also, at the moment my weight is apparently 134.7. However, the gym scale was close to 133 so I don’t know what to think… Spent a 25 and 15 minute session in the sauna with about 10 minutes in between. Fixing to have my last solid meal and am thinking of drinking a little water in the morning depending on my weight.
[b]NASA Uneqipped Nationals - Dallas, TX 11/17/12 Write Up[/b]
Overall the meet went well. Unfortunately I didn’t get but 1-2 hours of sleep the night before. Although I was in bed for around 7 hours. Also, I swear some of the hottest women on this planet were participating in this meet. My goodness, if more women lifted heavy weights I don’t see how us men could concentrate on anything except getting some tail!! lol There bodies were rockin! I somehow managed a nice 15 minute conversation with one of them. I had met her at my first meet back in June. Big girl at 185 5’10, but still very feminine looking.
Weigh In:
Easily made weight weighing in at 130.5 around 730pm Friday night. I actually need to try to cut it a little closer to 132, as its not really fun trying to stuff myself afterwards to gain weight back. Now that I have some accurate scales to use, it should be easier for me to be just under weight. Immediately after I weighed in I consumed two drinks consisting of around 115g of carbs, 15g creatine, 8g BCAA, and half a scoop of whey isolate. Got home and had…-fruit smoothie, 4oz beef liver, ton of sweet and russet potatoes, white rice, and around 10-12oz of tilapia.
Squat:
Warm ups pretty much went according to plan and the weight felt pretty light, so I felt confident going in. Ran into a couple guys who were at my first meet, and they were kind enough to put my wraps on for me each attempt.
281 - Went up about like I thought it would. Felt like I could’ve stayed more upright though. I’ve never had my wraps so tight so maybe the strong rebound caused my hips to move up too fast.
304 - I pinned this as my max realistic attempt. It was a good choice as it was a bit of a grinder. Good lift.
314 - This was “go for broke” and I missed it. Back folded at bottom when I was rebounding. I got my planned attempt so I don’t really care that I missed it. Just would’ve been icing on the cake.
Bench:
Everything went wrong on bench. Warm ups were terrible as I started to late. Everyone was already doing heavier weights so I wasn’t able to drop down like I wanted. Warm up ended up being some push ups, 135x5x2, and 185x2.
209 - Usually can confidently double this weight, but it moved pretty slow. Still got it though.
220 - Knew I didn’t have 226 in me, so tried this and failed…twice. Second time I decided to do close grip for shits and giggles and almost locked it out. Wouldn’t have counted though as I pressed before the command. I paused completely and anticipated the command versus actually listening for it. It was frustrating, but I’m well aware of my bench woes which is why I already had a smolov jr plan for it after the meet. I shrugged it off and instead looked forward to my bread and butter…the deadlift.
Deadlift:
I made damn sure I had plenty of time to warm up for this. Did my SMR and warm up lifts exactly according to plan. Warm ups were flying up with ease so I felt confident.
391 - Flew up once I got it a couple inches off the ground. Good lift.
424 - Again, this was my realistic max attempt and a good choice. Was pretty slow off the ground but I got it up. Good lift!
449 - This was for the 132 record (beating 446), Couldn’t get it off the ground but just like my last squat, it would’ve been icing on the cake.
Total: 937
Previous total at first meet in June was 876. So with the exception of my bench mess, everything went according to plan and I finished 5/9, when my realistic goal was 6/9.
I’ll have some video up within the next few days. Unfortunately my 1st bench attempt was not recorded as my father missed it.
Saw this way late, but the warm ups looked fine to me.
How’d it actually go?
EDIT: Same post time. Great minds, man. Great minds. Now to read it.
61 lb PR in not that many months is a job well done, man!
Congrats.
Shit doesn’t always go according to plan, and it looks like this got pretty close. Good job.
[quote]DaveForner wrote:
61 lb PR in not that many months is a job well done, man!
Congrats.
Shit doesn’t always go according to plan, and it looks like this got pretty close. Good job.[/quote]
Thank you kindly sir. I feel pretty good about everything. I know my bench will probably always give me some trouble, but I’m going to really focus on it. I want to be a great all around powerlifter, not just a one trick pony with the deadlift.
Gonna be in the gym this week but keep it light like a deload. Then enters the madness of doing smolov jr for bench/smolov base for squat at the same time. Training log should be fun starting next week!
Oh, and there was just one other guy in my weight class. We squatted the same but he benched 27 more than me. Then I overtook him with the deadlift.
GOOD JOB NATH!
Oh and that was pronounced like NAITH not like MATH
Awesome work pulling (pardon the pun) out the win. Good strategy keeping it light for a week before jumping into smolov jr.