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 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 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 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 2

Back Squat 361 x 5 x 3 sets *PR*

Bench Press 260 x 5 x 3 sets

Power Snatch 100 x 2 x 5 sets

A1. Barbell Rows 135 x 10 x 3 sets

A2. Iso Side Bridges BW x 30 sec x 3 sets

Hell yeah!  Freakin' PR on the squat!  Haven't PR'd in over three years due to inconsistent training.  Goes to show that consistency is the key.  It's really that simple.

Drink milk.  Squat.  Repeat

USAPL Massachusetts and Rhode Island Powerlifting Championships, Johnston, RI

BW = 195 lbs.
Competed in 90Kg (198lbs) Raw Open Class

Squat
Attempt 1 = 365
Attempt 2 = 380 PR
Attempt 3 = 395 PR

Bench Press
Attempt 1 = 265
Attempt 2 = 280 Tied PR
Attempt 3 = 300 PR

Deadlift
Attempt 1 = 385
Attempt 2 = 405 PR with Double-Overhand Grip
Attempt 3 = 435 PR with Double-Overhand Grip

Total = 1130
Placing = Last.

Had a great time at this meet! This was my first full meet and went 9 for 9. I couldn't have asked for anything more.