Week 9 - Day 3

MOCK POWERLIFTING MEET - SATURDAY, NOVEMBER 23, 2013

Squat #1: 385
Squat #2: 405 PR
Squat #3: 425 - Missed

Bench #1: 285
Bench #2: 305 PR
Bench #3: 315 - Completed lift, but red lighted for not waiting for "press" command. I'll chalk it up as a training PR.

Deadlift #1: 405 - Missed due to grip. Not sure why seeing that I hit this for an easy set of 5 a week prior.
Deadlift #2: 440 - Missed due to grip.
Deadlift #3: 440 - Used alternating grip, so not a PR.

Total: 1150

Since I was having grip issues on the deadlift, which I've never had before, I knew I had more in me. So, being determined to set a PR, I continued to pull a few more times after my final attempt.

Deadlift #4: 445, double overhand, PR
Deadlift #5: 465, double overhand, PR

Here's a quick video synopsis of today's session.

All in all, it was a good day. Set training PR's on all lifts and I learned how to approach my next powerlifting meet, so I avoid making same the mistakes. Looking forward to the next 6 weeks of training.

Week 9 - Day 2

Back Squat @ 80% 267.5 x 5 x 2 sets

Press @ 80% 135 x 5 x 3 sets

Iso Side Bridge BW x 45 sec x 3 sets

Pull-Ups BW x 9 x 3 sets

FM Chin-Up Ladder 1,2

FM Push-Ups 10,10

FM Crunches 10,10

PM Neck Harness 20 x 25 x 3 sets

Reduced press load due to upcoming mock powerlifting meet.

Week 9 - Day 1

Back Squat 385 x 1 (opener); 335 x 5, x 5, x 7
Bench Press 285 x 1 with pause (opener); 277.5 x 5 x 3 sets
A1. Pendlay Rows 155 x 12 x 3 sets
A2. Ab Wheel BW x 12 x 3 sets
B1. Barbell Curl 45 x 15; x 11

FM Circuit:
Chin-Ups 1,2
Push-Ups 10,10
Crunches 10,10

PM
Neck Harness 20 x 25 x 3 sets
Neck Flexion 20 x 25 x 3 sets

Today I hit my openers for the Saturday mock powerlifting meet.  The squat and bench attempts went really well and I'm thinking a 1200 total might be in the cards.

Also, I reset the squat numbers and began a new six week cycle which will bring me to the end of the year.  I'll be using the Greyskull LP in an attempt to push the body weight up to 200lbs, so strength numbers won't be as important, but volume of work will.  According to the scale I gained 7 lbs over the past eight weeks and currently I am at 193 lbs.

Week 8 - Day 3

Back Squat 375 x 5 x 3 sets *PR*
Press 167.5 x 5 x 3 sets *PR*
Deadlift 405 x 5 x 1 set - These were a joke today.  Easy as hell!
A1. Pull-Ups BW x 8 x 3 sets
A2. Iso Side Bridge BW x 40 sec x 3 sets

Today's squats were an all out effort.  Couldn't have completed another rep even if I tried.  My legs were trembling on the 5th and final rep.  Feels good knowing I gave it my all under the bar today.

My goal for the past eight weeks was to remain consistent with my training by completing 3 lifts per week; this is exactly what I did.  In doing so, previous PR's have fallen and new one's obtained; however, based on the last two weeks of training, I believe it's time to progress from the novice LP.  With that being said, the goal for the next six weeks is to follow a GSLP without missing a planned lift.  This will bring me to the end of the year at which point I will reassess my training goals to determine the next step.  Additionally, this week I will complete a mock powerlifting meet to fulfill a personal goal I had set for myself eight weeks ago.  My attempts are tentatively as follows:

Squat 1 = 385
Squat 2 = 405
Squat 3 = 425

Bench 1 = 285
Bench 2 = 305
Bench 3 = 315

Deadlift 1 = 405
Deadlift 2 = 440
Deadlift 3 = 460

*deadlifts performed double overhand

All my second attempts would be PR's giving me a total of 1150.  My third attempts are "wishful thinking" which would give me a 1200 total.  If I'm properly recovered come Saturday I think I'm good for it.  Time to make it happen.

Week 8 - Day 2

Back Squat @ 80% 292 x 5 x 2 sets

Bench Press 275 x 5 x 3 sets

A1. Barbell Rows 155 x 10 x 3 sets

A2. Ab Wheel BW x 12 x 3 sets

PM Neck Harness 25 x 20 x 3; Neck Flexion 10 x 20 x 3 sets

Miss loaded back squats.  Should have been 296 for 80%, not 292.

Week 8 - Day 1

Back Squat 375 x 5; x 5; x 1
Press 165 x 5 x 3 sets
A1. Pull-Ups BW x 7 x 3 sets
A2. Iso Side Bridge BW x 40 sec x 3 sets

Attempted another squat PR.  The first two sets felt fast, but I just didn't have it in me for the third.  Skipped the power cleans due to serious low back fatigue from squatting.  This is the second week I had to modify the load or skip the power cleans, so they might be dropped entirely moving forward.  Otherwise, looking forward to Saturday's lift, so I can give 375 another go.

Week 7 - Day 3

Back Squat 370 x 5 x 3 sets *PR*
Bench Press 270 x 5 x 3 sets
Deadlift 395 x 5 x 1 set
A1. Pendlay Row 155 x 8 x 3 sets
A2. Iso Side Bridge BW x 35 sec x 3 sets

Week 7 - Day 2

Back Squat @ 80% 292 x 5 x 2 sets
Press 163 x 5 x 3 sets
Power Snatch 105 x 2 x 5 sets
A1. Pull-Ups BW x 6 x 3 sets
A2. Ab Wheel BW x 10 x 3 sets

PM Neck Harness 25 x 15 x 3 sets, Neck Flexion 10 x 15 x 3 sets

Week 7 - Day 1

Back Squat 365 x 5 x 3 sets *PR*

Bench Press 265 x 5 x 3 sets

Power Clean 185 x 3 x 5 x sets

A1. Pendlay Rows 135 x 12 x 3 sets

A2. Iso Side Bridge BW x 35 sec x 3 sets

Video of squat PR.  Enjoy. http://youtu.be/Wp_r86XNiCA

Week 6 - Day 3

Back Squat @ 80% 287.5 x 5 x 2 sets
Press 162 x 5 x 3 sets
Deadlift 390 x 5 x 3 sets
A1. Pull-Ups BW x 5 x 3 sets
A2. Ab Wheel BW x 8 x 3 sets