New goals

With the first meet over, I'd like to go about setting some new goals. I will be only setting Raw goals. I want to meet these numbers before I get into equipment again.

Squat: 550 w/belt

Bench: 405

Deadlift: 550 w/belt

I have a plan and we are going to meet these goals in a reasonable amount of time. Onwards to unexplored territory.

Meet Wrap Up

This was a great meet for me to compete in. I weighed in at 118kg which is just a bit over 260lbs. Obviously my plan to make weight worked really well. Before I get into my performance I want to just talk about some things I observed.

I got to watch Shawn Frankl lift. He's a fricken beast, he totalled 2535 at 220. I got to talk to him and he has a real good attitude about it all. I got to see richie Briggs bench 859 at 275. Another amazing lifter. BIG Iron also had another girl there, Krystal Cary. She did both the bench only and full power meet going 12/12 and getting an american record or two in her weight class. I also got to see Al Caslow lift. He's a 181 and although he bombed on the squat, completed the rest of the meet with some really good deads and benches. There we a couple other people that had really good meets.

My performance:

The atmosphere was really good. Everyone from the team was there except Rob who's currently working in CA. Warm ups for the squat went pretty well. Form was feeling good all day. Pace on my lifts were also good.

Opener: 475- Easy
2nd: 501.5- Easy
3rd: 518- Pretty Easy

Squats= 3/3

There was a 30 minute break between squat and bench. I continued my regimen of drinking half strength gatorade and eating crackers, pb+J. Energy was good all day.

Warm ups for bench were going well. My shirt fit the best today than it ever has.

Opener: 365- easy (no belt)
2nd: 385 (belt on)- it was so easy that it surpised me and I beat the rack call so no lift
3rd: 385 (belt on)- stupid easy, good lift

Bench= 2/3

At this point the day was getting long and since I was in the 3rd flight of lifters it made it even longer. I wasn't physically tired, just a bit mentally tired from all the heavy lifting all day. Warm ups for the deadlift went ok, but the floor in the warm up area was a bit too slippery, but no adverse effects.

Opener: 480- easy
2nd: 501.5- felt awesome
3rd: 513.5- up to my knees but couldn't grind it out, no lift

Deadlift= 2/3

Total for the day: 7/9

Total: 1405.4
I'd like to thank Dano, Will, Sully and the Maroscher powerlifting team. Each of you has had a part in this first success. I'm looking forward to where this is going to go in the future. I beat my goal total (1400) by just a couple lbs. Back to training.

Restoration Upper/Prehab

1 Scap pushups
2x10
2 Rear delt machine
2x10

1. 4 square
2x2 each way
2. Wall squat
2x5

1. DB Bench
2x10 75/side
2. Flyes
2x8 20/side

1. Strict Pullups
3x2
2. Torque press
3x10 15/side

This was a good last session. I really focused on keep my scaps pushed down and back on the way up on the pushups. Made it a bit harder. I used a lot of control on the rear delt machine. Continued to stretch at the end of the last set of flyes. Pullups and torque press went well. This was the perfect session to end my cycle on. We'll see how my work as paid off in a couple days.

Restoration/mobility

Over and unders
ankle mobility

square dance
wall squats

back squats
worked up to easy 1x3 225

flyes
3x8 40 stretch at the bottom of each set.

Torque Press
2x10 15
2x10 15

over head squats
some reps with the bar

This session is brought to you by Will. I just wanted to get in and do some basic prehab/mobility stuff. I also wanted to try some different movements to see how they feel. My pec/bicep doesn't feel nearly as bad this time around, so it's getting better. I like how the square dance movement complex opens my hips. One upper body restoration session on Weds. and then the meet. I'm on pace to make weight. Saturday will be filled with half strength gatorade and peanut butter nad jelly sandwiches. Followed by a nice and large steak dinner.

Upper Back/DE Lower

Speed Box Squats (low box)
8x2 225

Bent over rows
4x6
1x7

Pull ups (pronated, shoulder width grip)
Strict, light band assist
1x6
4x4

A1 Shrugs on the hammer strength machine
4x15 3 plates per side
A2 Flyes
palms facing
2x8 40
palms down
2x8 40

1 Walking lunges
3x12 50
2 Wall squats
3x5

Squats
2x5 95

Plate Shifting
5 10lbs plates shifted back and forth x 3 sets

Today was a good session. Wanted to get some quality work in as this is my last real session until the competition. Squats felt pretty good. Bent over rows was an improvement over last week. Felt like doing full pullups today, so I did. Something I'll definitely work on post comp. After each set of flyes I made sure I stretched in the bottom position. Also something I'll be including more of. Wall squats served as a stretch and form work. The squats at the end were to try to replicate that wall squat form. I thought I did pretty well. 9 days

ME Upper

2 board bench (raw)
1x1 245
1x1 275
1x1 295
1x1 315
1x1 325

Close(r) grip 5 board press
4x5 345

Inverted rows (various grips)
4x12

Reverse hypers
4x15 90

Wanted to stay out of the shirt to give my bicep a rest. I figure since I'm not magically going to get stronger, preventing any additional injury to it until the competition would be best. My pacing on my bench and squat are getting better. 325 felt light and I blew it up. I don't feel much out of a 5 board press, but since we don't have a 4 board it's the only high board that we have. Everything else went well. 10 days

Lifter log is down again, so here's what I did yesterday.

Squat
1x8 145
1x5 145
1x3 235
1x2 235
1x1 325
Suit on, straps down
1x2 415
2x1 465
Straps up
1x1 465
1x1 500
1x1 540

Deadlift
straps down
1x1 225
1x1 315
1x1 405
2x1 455

Reverse hyper
5x10 90

Today was a decent day. I hit the numbers on the squat that I'm looking for in the meet. I'm going to open with 465, then 500 and hopefully 540. My attempts for bench will be 365, 385, 405. My attempts for Deadlifting will be 475, 500, 520ish. 12 more days...