Meet report

Squat-474
Bench-342
Deadlift-525

Total: 1361

Had a blast. Took first in my weight class, set 2 state records (bench and deadlift), and took second place overall. I lost by .1 points on the coefficient against a guy that had been powerlifting for a while, so I'll take that for my first meet ever.

Got video of everything but my squat opener

474 squat
http://www.youtube.com/watch?v=9qHvK_Zte6Q

502 squat attempt
http://www.youtube.com/watch?v=y_0hQtt64aU

300 bench press
http://www.youtube.com/watch?v=RPpxDJLeoi4

320 bench press (state record)
http://www.youtube.com/watch?v=XR_9UDlIBbg

342 bench press (state record)
http://www.youtube.com/watch?v=W-P8d3bX8gs

450 deadlift
http://www.youtube.com/watch?v=UZNhOoCMpCI

500 deadlift (state record)
http://www.youtube.com/watch?v=pelXgEvA30I

525 deadlift (state record)
http://www.youtube.com/watch?v=_4Sgd9uoNto


Summary: It was a great experience and I learned a lot from it. None of these were real PRs for me, but they were PRs for my bodyweight, so I'll take that. The 502 squat is a dissapointment, I had it and alluva sudden my legs just gave out on me. Shows me the value of low rep work: all this high rep stuff just doesn't prepare you for maximal lifts. All in all, I'm proud of my showing, especially given that I only heard about this meet a month out from it, and did absolutely nothing to train for it. I think on monday I'm going to hang up DC and get back to some linear strength training, and maybe from there hit up Westside when I need some more powerlifting specific stuff. I have been bit by the bug.

NASA put on a good meet, as did the Gary Clock, the local rep. All the other lifters were great, to include a fucking monster of a high school kid in the 308 division. I was sorta the odd man out being that it was my first meet, which ended up confusing the fuck out of people when I was in the running for best overall lifter. Gary says I have a lot of potential, and really this was the inspiration I needed to get back into my training.

What's interesting is how much heavier everything felt to me. Makes me think my weights aren't very well calibrated at home.

Training Log: Entry 984

Voice command workout

Squats of 315
3x1

Bench of 225
3x1

Deadlifts of 315
3x1

Notes: Had my wife calling voice commands just so I could get used to it. I know it's my first time out, and I hear people fucking up lifts because of nerves and being new to commands, but I think my time in the military and all the marching I did will pay off here, as this was very intuitive. We'll see what happens come game day.

Took video just to see if I can actually hit depth

If I can keep this up, I'll be happy.

Training Log: Entry 983

Squats 405
8

http://www.youtube.com/watch?v=qT0ZhE8thZI

Notes: Had a little more in me, but didn't want to push it. Will really need to sink rock bottom on meet day.

BB curls 105
7

Notes: Making this a light training day, and really I don't care about biceps.

CoC grippers 2/1
9/12

Notes: Called it at that. I'm gonna have one more light workout to work on verbal commands on Wednesday, and then it's game day.

Training Log: Entry 982

Bench 295
8+3+2

http://www.youtube.com/watch?v=lLjQWGWQJek

Notes: Ugh, this is ugly.  I got happy feet, no arch, and my bench stroke is way too long.  Too late to make any changes now, but after my meet and after this program I need to start actually benching.

Bradford press 145
8+3+2

CG 2-board press 265
7+3+3

Chins w/30
12+3+3

Deadlifts 405
5,11

http://www.youtube.com/watch?v=x7w8zn3CF90

http://www.youtube.com/watch?v=ry0RH0Pq5WU

Notes: Holy shit, where did that 11 come from?  I guess what they say about the SSB being the “deadlift bar” has some truth.  What’s worth noting is that I can keep a more neutral back angle when I go touch and go versus when I try to pull with “good form”.  I’m also overextending like mad, which most likely explains my back pump.  Need to just hit the hips and call it good.  I think this also speaks to the value of mat pulls, because 405 felt like air.  I’ve never moved it so easily before in my life.

 

Training Log: Entry 981

SSB box squat 380
7

Notes: I am moving the heavy set to the front while keeping the WM set at the end. Dante advocates resting "as long as you need" between the heavy and WM sets, so I figure it's not going to have any impact on hypertrophy, while it will allow me to actually get stronger on my squats versus their current level of weakness. So far, so good.

EZ bar curls 95
18+5+5

Notes: Unintended benefit from squatting first is I now can no longer use my lower back to cheat the curls. Much tougher, and blew my biceps away

Swiss bar curls 75
13

Seated swiss bar calf raises 205
12

Banded GHR light+20
9+4+3

SSB box squats 300
20

http://www.youtube.com/watch?v=NanYzvykWcg

Notes: Literally resting on the box on the last 4 reps, but it works. I notice that when I sit back, my depth is a hair high, but when I use bad form and sit straight down, the box is the perfect height. I'll probably need to do a little dive bombing on the meet, but no biggie.

Training Log: Entry 980

Incline Press 255
9+2+2

Notes: I've noticed that DC has really helped my bench, but at the same time, so does everything else.

Machine shoulder press 220
7+2+1

Weighted dips w/100
9+2+2

Wide grip lat pulldowns 180+plate
12+5+4

Low pulley rows 180+plate
12+5+5

Training Log: Entry 979

DB curls 45
12+4+4

Reverse EZ curls 75
15

Swiss bar seated calf raises 195
12

Deficit trap bar lifts 475
8

Notes: Did these after a big meal, almost puked. Otherwise not terrible.

360
2x20

Notes: Time to up the weight and cut this down to 1 set. Was dry heaving on my front lawn.

Hyperextensions

Training Log: Entry 978

Floor press 290
8+3+2

Strict press 160
8+3+2

CG bench press 245
8+2+2

NG chins 25
11+4+3

DB rows 140
12

Notes: Last few sessions I've been really relaxing the lat and letting the weight stretch it on the way down. Seems to be doing the trick.

Training Log: Entry 977

BB curls 105
15+5+5

CoC 2/1
4/13

Notes: No rest between the curls and these. Killed my grip, but oh well.

SSB calf raise 325
12

GHRs 50lbs
10+5+2

Notes: Minor torque on left knee at the end, watch for that.

SSB squats 375
7

Notes: I'm overtraining my lower back here. Gotta stick to at most once a week with my hyperextensions. Was seeing metal stars on the first rep, but after that it was tolerable.

300
20

http://www.youtube.com/watch?v=DXhi28q3Hds

Notes: Got video, higher than where I want it to be, but I'm supposed to emphasize my quads anyway. My lower back is fatigued, and it made depth impossible, so I'm cutting out the accessory work for a while. Gotta make sure I have depth for my competition.

Training Log: Entry 976

Bench 295
7+3+2

Bradford press 145
7+3+2

CG 2-board press 265
7+3+2

Chins w/30
10+3+3

Mat pulls 465
8,7

Notes: Wrestling shoes made a helluva difference. Winched the hell out of my belt as well. No issues with back. Most liley had 1 more in me on last set, but wanted to take it a little easy. Next time this day comes around I might try some pulls from the floor just to see if I have the flexibility to hit it big.

Core work.

Training Log: Entry 975

EZ curls 95
17+5+4

Swiss bar curls 75
12

Notes: This torches the forearms. Amazing.

Seated Swiss bar calf raise 185
10

Banded GHR w/light+10lbs
12+5+3

SSB box squats 375
7

295
20

Notes: Last 3 reps were ugly. Upper back rounding. Still a total ball buster

Training Log: Entry 974

Incline Press 255
7+2+2

Machine shoulder press 205
8+3+3

Weighted dips w/100
8+2+3

Wide grip lat pulldowns 180+plate
9+6+3

Low pulley rows 180
12+5+4

Notes: I'm deviating from the program here, but with a cable row, I feel I can rest pause without risking injury.

Core work

Training Log: Entry 973

DB curls 40
19+5+5

EZ curls 75
14

Swiss bar seated calf raises 165
12

Notes: The dip belt is getting pretty overloaded here. I might grab a loading pin, but for now I'm pretty weak on seated calf work anyway, so I'm gonna double up.

Deficit trap bar lifts 465
8

Notes: Like air. Good back angle too.

355
2x20

Hyperextensions
30

Notes: This day murders me because of the two widowmakers, but part of me thinks that's a good thing. If I start really getting negatively impacted, I'll cut it down to 1.

Training Log: Entry 972

Floor press 285
9+3+2

Strict press 155
9+3+2

CG bench press 235
9+3+3

Notes: Use swiss bar for tricep stretch

NG chins 20
13+4+3+static hold

DB rows 135
12

Band pushdowns
RCSU
Reverse hypers

Some progress photos

Training Log: Entry 971

BB curls 105
13+5+5

CoC grippers 2/1
8/11

SSB calf raise 325
10

GHRs 50lbs
9+4+2

SSB squats 375
6

Notes: Had a lot more in me, but I'm still a little gunshy after straining my back/hips last training day. This is easily my fastest recovery rate, and I hit a great depth on the majority of these while setting a PR. Can't complain.

295
20

GHR reverse hypers
17

Notes: I'm being cheap and just using my GHR as a reverse hyper rather than shelling out $500 for a legit one. This is actually really intense when done right. Using this as some re/prehab so I can finally get my lower back strong.

Training Log: Entry 970

Bench 285
9+3+3

Bradford press 145
6+2+2

CG board press 255
8+4+3

Chins w/25
12+3+4

Mat pulls 465
2x5

Notes: Trying not to jerk the weight up, and pull it slowly off the floor. Had more strength in me on that last set, but felt my hip start to slip so I called it. Been sick, made me weak for today. Need to eat more too, dropping weight.

Training Log: Entry 969

EZ curls 96
15+5+4

Hammer curls 30
13

Seated swiss bar calf raise 145
12

Notes: Set on 3 pin next time for full contraction on the negative

Banded GHR w/light+10lbs
9+4+3

SSB box squats 375
6

Notes: These are getting brutal. Hip continues to impress me with how well it's healing.

290
20

Notes: Actually managed to keep my form on all by the final rep. A few were touch and go, but I've become comfortable with a certain level of form deviation.