Monday, May 18, 2015

Training Log: Meet Week

#1 rule of this week, rest up, nothing too strenuous, stretch, get ready for the meet and, as always, do. not. get. hurt.  I made sure to eat a lot, hydrate well, and tried to stay around between 178-183 lbs bodyweight since I signed up for the 181 weight class (though I would have lifted in 198 if I didn't make weight).

Meet day was good - weighed in @177 lbs, the meet went about as well as I hoped - for those unfamiliar with format, this was a "push/pull" meet meaning it just tested the bench press and deadlift.  You have three judges who each have the option to give you a white light for a good lift and a red light for failed lift for technical issues or failure to complete the movement (there is a light board that lights up).  You attempt each lift three times - if you have a successful lift you move up in weight for the next attempt, if you fail the lift you may either re-try it or move up in weight, you are not allowed to move down.  At the beginning of the day you tell the judge your "opener"/first lift and then have to tell them your next lifts after each attempt.  I find the bench press more challenging as it involves more judge cues (a judge sits behind you as you lower the weight to your chest, you then have to hold it still until he says "press", then when you press all the way up, finishing the movement, you wait until the judge says "rack" to put the weight back).  You can practice paused benches a lot, but it is very different going on someone else's cues.

I successfully benched on my first two attempts, but the third one stuck halfway up after the pause, so my highest successful bench press was 265 lbs.  I successfully deadlifted all three attempts for a high lift of 430 lbs.  This was a 20 pound increase on the bench press since the last meet in mid-october and a 45 lb increase in deadlift. All attempts are listed below.  It was a great meet, everyone was extremely helpful and encouraging and the folks putting it on did a great job.

I am hoping to compete in a full meet (Squat, Bench Press, Deadlift) this fall, but first I will have to navigate the powerlifting world of Paris when the family and I head across the pond for a few weeks. Stay tuned for updates on that!

video


Monday, May 11
Bench
5 x 45; 95
3 x 10 x 135

Band bench 3 x 6 with bar + monster mini bands

Cable crossovers
5 x 8

Tricep extensions
3 x 10

Tuesday, May 12
Deadlift
5 x 95
4 x 8 x 135
4 x 1 x 225 + monster mini bands

Lat pulldowns
3 x 8

Chest support TBar row

3 x 8

Friday, May 15th
~45 min of foam roll, lacrosse ball & softball massage, the stick leg rolling, and rotator cuff band exercises

Meet Day
Bench warm up:
8 x 85
6 x 135
3 x 175
2 x 205
1 x 235
Meet Lifts
1 x 250  - 3 white lights = good lift
1 x 265 - 3 white lights = good lift
1 x 275 - fail - stuck about half way up after pause

Deadlift warm up
6 x 135
3 x 225
1 x 275
1 x 315
1 x 365

Meet Lifts
1 x 395 - 3 white lights = good lift
1 x 415 - 3 white lights = good lift
1 x 430 - 3 white lights = good lift

Monday, May 11, 2015

Week 19 (De-load/Two weeks from competition)

De-load week, then an off-week before the meet (went with this: de-load without de-load ).  Feel good about where I am for the meet - last October I did a push/pull and was able to bench 245 and deadlift 385 - hoping to significantly improve on those next week - I know form has improved and I've been working more on the pause in the bench press.  After the meet, I have a lot of stuff planned for working out in Paris as I'll be spending five weeks there, so stay tuned.


Monday, May 4
De-load week
Squat
5 x 95; 135; 135; 185
3 x 230
3 x 265
3 x 300

Front-loaded band squats
5 x 45; 95 + Light Bands
5 x 6 x 135 + Light Bands

Abs
Standing cable core press x 10/overheadx10
Cable crunches x 25
Standing cable core press x 10/overheadx10
Cable crunches x 25

Tuesday, May 5
Form work
Bench Press
10 x 10 @95

Deadlift
4 x 8 @135 + Monster Mini Bands
4 x 8 @135

Wednesday, May 6
Bench
5 x 45; 95; 135; 165
3 x 195
3 x 215
3 x 250

EliteFTS Shouldersaver 2board
5 x 3 @225

Lat Pulldown 5 x 12

Cable Row 3 x 12

Thursday, May 7
Deadlift
5 x 45; 95; 135; 185; 245
3 x 290
3 x 335
3 x 395 (was supposed to be 380, but wanted to test this as opener)

Isometric deadlifts
5 x 5second hold @185lb - these are awesome.


Cable rope crunches 3 x 20

Monday, May 4, 2015

Week 18: Third week out, last heavy week before meet

This was the last heavy week before the push/pull coming up.  I was able to get a solid paused rep in at 265 on the bench and a single at 430 on deadlift.  My form broke a little bit on deadlift (upper back rounded) but the weight felt good, just need to use the next two weeks to work on form/getting my legs under me and not shooting my hips up.

Next up is a de-load week and a week off before the meet.  I am almost constantly keeping in mind the lifts that I missed in the October meet (I couldn't bench 260 and got called for a hitch on my last deadlift attempt of 405) and the lifts that I completed (245 bench and 385 deadlift) and planning to improve on these numbers in two weeks.

After that, we will be spending some time abroad - I'll keep up with training and have a few goals as I prepare for my first full powerlifting meet later this fall (squat, bench, deadlift).

Monday, April 27
Squat
5 x 45, 95, 135, 185, 225
5 x 265
3 x 300
1 x 335

Dropset
245/195/145/95/45: 10/8/8/10/10

Back extensions and cable crunches
3 x 10/20

Tuesday, April 28
Bench
5 x 45; 95; 135; 185
5 x 210
3 x 240
1 x 265 - felt great, paused, stuck about 3 inches from chest very very briefly so...

Dead bench
225 x 1
235 x 1
235 x 1
245 x 1

EFS Short Band Bench
5 x monster mini
5 x light
3 x 5 x average

Lat pull downs with straight bar, palms facing each other
5 x 8

Facepulls
3 x 20

Thursday, April 30
Deadlift
5 x 45; 95; 135; 185; 225; 275
5 x 335
3 x 385
1 x 430 - upper back rounded a bit

One arm landmine rows 
2 x 10 @25/50, 3 x 8 @75

Friday, May 1
Overhead Press
5 x 45;45; 95; 115
5 x 135
3 x 150
1 x 165
1 x 180 (fail)
12 x 135

DB bench
8 x 70; 75; 80
6 x 90
5 x 100

Lat pull downs, close grip palms facing each other
5 x 20 - fat gripz first two sets @150, 130 no fat gripz for two sets, 110+fat gripz last set