First 235 was timed bad, lost drive about halfway up and had to grind it out. Second was much better, but had some trouble lowering it.
Bench
135x8
225x5
275x2
335x2 PR
275x8 (+1) PR
Pullups
b/w x8
+50x5
+50x5
b/w x6
Facepulls
4 sets
Awesome workout, the benching was sort risky, but I nailed the double. I’ll have to take a heavy single sometime soon. I just need a bit more practice on the push press, getting the timing right and the balance down. [/quote]
Damn fine work, whats your BW now anyway??
First 235 was timed bad, lost drive about halfway up and had to grind it out. Second was much better, but had some trouble lowering it.
Bench
135x8
225x5
275x2
335x2 PR
275x8 (+1) PR
Pullups
b/w x8
+50x5
+50x5
b/w x6
Facepulls
4 sets
Awesome workout, the benching was sort risky, but I nailed the double. I’ll have to take a heavy single sometime soon. I just need a bit more practice on the push press, getting the timing right and the balance down.
Damn fine work, whats your BW now anyway??
Phill
[/quote]
Thanks man, I’m staying around 200 and trying to lean out just a bit, summer is coming up after all.
Yea, I guess I’ll have to consider whether I want to fully deload or not the week before.
Maybe I’ll come in the week before on Monday working up to a few sets of paused singles. The way the bench program I’m on is set up, I should be hitting a big PR the week of the meet. I’m not sure if I should take those PRs the week before or leave them for the meet. I think maybe I’ll work up to a difficult set but not what I feel is 100% for the day, even if it is a PR.
Then maybe I’ll do regular deadlifts working up to a heavy single but not 100%.
I was considering a belt due to the fact that I may have to change my bench technique slightly. Instead of the feet in front position where my ass tends to come up, I’m thinking of switching back to an arched back, feet under my body technique. I feel like the belt may help keep me from hyperextending my back while also offering some tightness throughout the body. I’ll play around with it a little bit and see how it feels.
-Matt[/quote]
I would save the PR for the day of the meet, if that’s the way the program is set up.
I also use an arch for bench, but just don’t see the benefit of the belt while benching.
A) Bench
185x8
225x5
275x3 315x5x5 (PR) (very happy about this!)
B) Incline DB press w/light bands
70x8
70+lightx8!
70+lightx6!!(fail)
C) Serratus press
135x10
225x8
265x8
265x8
265x8
D)Lateral Delt Raise
20x10
35x10
35x10!
I was psyched to get 315x5 on bench for all 5 sets. After the fourth set, I was getting fatigued, but fifth set didn’t feel much worse. I feel like I should be in a pretty good place for the next phase when I move down to sets of 1-3.
Next week will be a deloading week, then 4 weeks building up to my meet, with the last week being fairly easy.
So… I’m deciding on my next couple of future competitions and I wanted some input on them. I’m looking at the SPF (southern powerlifting federation). They have the VA. state bench press and the Bench Bash for Cash on the SAME day. The Va. State starts at 9 a.m. and the Bash starts at 2 P.m. How stupid would it be to do BOTH??
I looked up the records for the federation and right now the VA. state raw record is 430 at 275 and 500 for the open national record and 485 for the submasters national record. I’m shooting for a 540 or so raw, paused bench by then.
Also, the federation I just competed in (Northern VA. Raw) will have a Bench/full meet August 4th. I’m thinking of doing that one as well.
[quote]maraudermeat wrote:
So… I’m deciding on my next couple of future competitions and I wanted some input on them. I’m looking at the SPF (southern powerlifting federation). They have the VA. state bench press and the Bench Bash for Cash on the SAME day. The Va. State starts at 9 a.m. and the Bash starts at 2 P.m. How stupid would it be to do BOTH??
I looked up the records for the federation and right now the VA. state raw record is 430 at 275 and 500 for the open national record and 485 for the submasters national record. I’m shooting for a 540 or so raw, paused bench by then.
Also, the federation I just competed in (Northern VA. Raw) will have a Bench/full meet August 4th. I’m thinking of doing that one as well.
thoughts??
meat[/quote]
If you feel you can stay healthy and not blow something out, you might as well do both on the same day. It seems to me you would be able to beat both records and then some. As long as you can stay healthy–do you think doing both would put you at greater risk of injury? It seems to me it might.
Looking at the website, it seems like they expect people to do both. The question is what is more important to you? Winning the state meet, winning the cash, or setting the record (or some combination of all of the above).
If the record is important, can you set it at the Bash for Cash? That would certainly be easier on the body.
Also, it looks like the Bash for Cash is set up in just 3 weight classes, so anyone over 243 is competing together. That means someone who is 350 would be in your division (although with your numbers on bench, the competition might be welcome).
Also, there is much more money involved in the equipped division (not sure if you use a shirt or not…) You could always enter the state meet raw, and then the Bash equipped. Just a few thoughts.
If it were me, and records could only be set at the state meet, I would enter that one, and go for the record. You would probably still have enough left in the tank later that day to win the Bash.
As for entering the other fed’s meet, it’s only a couple weeks later. You should be in pretty good shape to do it, although I wouldn’t expect any massive improvements in weight.
[quote]Norweige wrote:
maraudermeat wrote:
So… I’m deciding on my next couple of future competitions and I wanted some input on them. I’m looking at the SPF (southern powerlifting federation). They have the VA. state bench press and the Bench Bash for Cash on the SAME day. The Va. State starts at 9 a.m. and the Bash starts at 2 P.m. How stupid would it be to do BOTH??
I looked up the records for the federation and right now the VA. state raw record is 430 at 275 and 500 for the open national record and 485 for the submasters national record. I’m shooting for a 540 or so raw, paused bench by then.
Also, the federation I just competed in (Northern VA. Raw) will have a Bench/full meet August 4th. I’m thinking of doing that one as well.
thoughts??
meat
If you feel you can stay healthy and not blow something out, you might as well do both on the same day. It seems to me you would be able to beat both records and then some. As long as you can stay healthy–do you think doing both would put you at greater risk of injury? It seems to me it might.
So basically, I’m no help at all.[/quote]
what I’m thinking of doing is feeling out the competition at the state meet. If I can make it through without going 100%, then I’ll do the night meet as well.
[quote]Modi wrote:
maraudermeat wrote:
I’m shooting for a 540 or so raw, paused bench by then.
thoughts??
meat
Oh yeah, I forgot to mention how unimpressed I am with my 315x5x5 now. Ah well, it felt good for a few minutes. (jk)[/quote]
you shouldn’t… I was barely putting up 315- 3 years ago. It wasn’t until I started to learn proper form that my #'s went up. you will be putting up bigger #'s in no time. They really are just #'s anyway.
thanks for the encouragement. this is why i love this thread…
A) Bench
185x8
225x5
275x3 315x5x5 (PR) (very happy about this!)
B) Incline DB press w/light bands
70x8
70+lightx8!
70+lightx6!!(fail)
C) Serratus press
135x10
225x8
265x8
265x8
265x8
D)Lateral Delt Raise
20x10
35x10
35x10!
I was psyched to get 315x5 on bench for all 5 sets. After the fourth set, I was getting fatigued, but fifth set didn’t feel much worse. I feel like I should be in a pretty good place for the next phase when I move down to sets of 1-3.
Next week will be a deloading week, then 4 weeks building up to my meet, with the last week being fairly easy. [/quote]
Looking at the website, it seems like they expect people to do both. The question is what is more important to you? Winning the state meet, winning the cash, or setting the record (or some combination of all of the above).
If the record is important, can you set it at the Bash for Cash? That would certainly be easier on the body.
Also, it looks like the Bash for Cash is set up in just 3 weight classes, so anyone over 243 is competing together. That means someone who is 350 would be in your division (although with your numbers on bench, the competition might be welcome).
Also, there is much more money involved in the equipped division (not sure if you use a shirt or not…) You could always enter the state meet raw, and then the Bash equipped. Just a few thoughts.
If it were me, and records could only be set at the state meet, I would enter that one, and go for the record. You would probably still have enough left in the tank later that day to win the Bash.
As for entering the other fed’s meet, it’s only a couple weeks later. You should be in pretty good shape to do it, although I wouldn’t expect any massive improvements in weight.[/quote]
I’ve been thinking of all those things and I guess what I will do is register for the State competition and then if it goes well and I feel good, then I will enter the night comp. I definitely don’t like the fact that I will be competing with the 308’s and above. It would be my luck that some monster weighing 350lbs would come in and bench 600 raw.
thanks for the input… It’s nice having something to train towards. the funny thing is that bench is my weak point. Never in a million years would I have thought I would be doing bench competitions.
[quote]maraudermeat wrote:what I’m thinking of doing is feeling out the competition at the state meet. If I can make it through without going 100%, then I’ll do the night meet as well.
thanks for the input!
meat
[/quote]
Id say run withb this go do the first set the record ya feel healthy hell beat your own record that night. How many times in training have you presses numerous times over 90%
A) Bench
185x8
225x5
275x3 315x5x5 (PR) (very happy about this!)
B) Incline DB press w/light bands
70x8
70+lightx8!
70+lightx6!!(fail)
C) Serratus press
135x10
225x8
265x8
265x8
265x8
D)Lateral Delt Raise
20x10
35x10
35x10!
I was psyched to get 315x5 on bench for all 5 sets. After the fourth set, I was getting fatigued, but fifth set didn’t feel much worse. I feel like I should be in a pretty good place for the next phase when I move down to sets of 1-3.
Next week will be a deloading week, then 4 weeks building up to my meet, with the last week being fairly easy. [/quote]
Meat, what adjustments did you make that made such an improvement? That’s a serious jump in weight, even over a 3 year span. I mean you nearly doubled your BP.
[quote]maraudermeat wrote:
Modi wrote:
maraudermeat wrote:
I’m shooting for a 540 or so raw, paused bench by then.
thoughts??
meat
Oh yeah, I forgot to mention how unimpressed I am with my 315x5x5 now. Ah well, it felt good for a few minutes. (jk)
you shouldn’t… I was barely putting up 315- 3 years ago. It wasn’t until I started to learn proper form that my #'s went up. you will be putting up bigger #'s in no time. They really are just #'s anyway.
thanks for the encouragement. this is why i love this thread…
250 x 3, 265 x 2, x 2
275 x 1 (speed wasnt great, but stress is high for me right now)
240 x 4, x 4, x 6
B1) Hammer Strength Row: 180 x 10, 270 x 6, 360 x 5, 270 x 8 / Chin: BW x 6
B2) Tate Ext.: 60 x 5, 5, 65 x 5, 5, 45 x 10
Hammer Curl: 45 x 6, 6, 55 x 5
NOTES: Felt very run down, but extremely stressed this week due to the acting showcase. Taking it one day at a time, if I feel run down again on today’s ME Lower, then maybe i’ll take it easy next week. We shall see.
[quote]Dre Cappa wrote:
Meat, what adjustments did you make that made such an improvement? That’s a serious jump in weight, even over a 3 year span. I mean you nearly doubled your BP.
[/quote]
leading up to when I switched to powerlifting, I did the typical bodypart split. I would go to failure on pretty much everything and trained WAY too much. I’ve learned now that resting after a workout is almost as important as the workout itself. I train two days a week and do GPP stuff on a third. I don’t go to failure (rarely). I’m finding that to get stronger, you don’t have to kill yourself.
Technique and training smart is the key. I’m always critiquing my form and looking for the week link. I don’t waste any energy training anything that doesn’t help either the bench, squat or dead. I always have a plan when I go to the gym. I don’t just do ME stuff for the sake of doing it. I find the weekest link and over come it. Like right now, I don’t have the power out of the hole that I did a few months back. Now I’m taking steps to get back to that power but at the same time, I’m not neglecting the level of strength that I’ve reached either.