Iron Sanctuary

Journals => Journals => Topic started by: Dave on August 18, 2016, 08:06:38 PM

Title: Dave's training journal
Post by: Dave on August 18, 2016, 08:06:38 PM
Well I thought I'd give it a few weeks and see what happened.  For the last couple of weeks I've been logging in here first and checking the journals so I'll take that as a sign and start a journal up here again too.


I'm Dave.  I've decided to take a big step for myself and that's to join John, Shawn and what seems like a few of you guys in NY in April.  Right now my best current lifts are:

Squat - 300 lbs
Deads - 405 (with versa grips)
Bench  - 225

My goal for April is to break 1000 total on the platform.  In a perfect world I'll do it before and there's a chance I might but I want that 1000 total in writing  ;D

I'm training for this meet using the same Candito program that John is using.  Currently I'm on cycle 1, week 3. 




Today's training:

Squats

Warm-up

5 x bar
5 x 95
3 x 135
3 x 155
3 x 185
1 x 205

Program sets

4-6 x 220 - Got 6
4-6 x 220 - Got 6
4-6 x 220 - Got 6

http://www.youtube.com/watch?v=awTY1QSQivE (http://www.youtube.com/watch?v=awTY1QSQivE)

Squats walk out - 315

http://www.youtube.com/watch?v=4uSS9k2lF2k (http://www.youtube.com/watch?v=4uSS9k2lF2k)

Deads

Warmup

5 x 135
3 x 225

Program sets

3-6 x 320 - Got 5 (mixed grip)
3-6 x 320 - Got 3 (versa grips) 

Wiped out tonight.  I'm not a big fan of evening workouts.  The deads just weren't happening today at all.  Squats felt pretty good. Felt great getting 315 on my back again for the first time in a couple of months.  I'm hoping to bury that one by Christmas.   


Upper body day tomorrow.
Title: Re: Training for my first powerlifting meet
Post by: Get-n-fit on August 18, 2016, 08:21:31 PM
IN!! Welcome to the journals and good luck Dave,   you got this!
Title: Re: Training for my first powerlifting meet
Post by: Bando on August 18, 2016, 08:24:10 PM
Welcome to the journals, good to have another high bar squatter on board, we seem to be a minority. 
Title: Re: Training for my first powerlifting meet
Post by: Trev71 on August 18, 2016, 08:35:04 PM
In.
Title: Re: Training for my first powerlifting meet
Post by: Dave on August 18, 2016, 08:36:24 PM
IN!! Welcome to the journals and good luck Dave,   you got this!


Thanks man, appreciate it.

Welcome to the journals, good to have another high bar squatter on board, we seem to be a minority.

Thanks Bando.  I've tried low bar a few times and it's just not gonna happen.
Title: Re: Training for my first powerlifting meet
Post by: John on August 18, 2016, 08:37:49 PM
OH HI! Look at you already Mr. Popular here.  ;D

Ill follow along I guess.

Oh and In!

(https://media.giphy.com/media/3rgXBvEy5ZzGj5BTGM/giphy.gif)
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on August 18, 2016, 09:02:11 PM
Haha another beauty gif by John! If I knew how to f'n post one I would, but of course IN!!
Let's do this Dave!!
Title: Re: Training for my first powerlifting meet
Post by: piperdown on August 18, 2016, 09:52:15 PM
Welcome Dave!
We've got similar stats on lifts so it will be fun to follow along.
Title: Re: Training for my first powerlifting meet
Post by: Dave on August 19, 2016, 04:12:51 AM
OH HI! Look at you already Mr. Popular here.  ;D

Ill follow along I guess.

Oh and In!

(https://media.giphy.com/media/3rgXBvEy5ZzGj5BTGM/giphy.gif)

Where do you find this shit lol :D

Haha another beauty gif by John! If I knew how to f'n post one I would, but of course IN!!
Let's do this Dave!!

It's going to be a fun few months man!!

Welcome Dave!
We've got similar stats on lifts so it will be fun to follow along.

Thanks Eric. 


In.

Great thanks.  Just checked out your journal as well! 
Title: Re: Training for my first powerlifting meet
Post by: Cali on August 19, 2016, 05:27:33 AM
Welcome. You can definitely break a thousand by then, prob more if you put your mind to it.
Title: Re: Training for my first powerlifting meet
Post by: Dave on August 19, 2016, 06:44:20 AM
Thanks Cali.  I sure hope so.

***************


Early start today.  I much rather early workouts no matter what time of day I get up.  I work shift work usually so have a schedule that's all over the place but just recently landed a 1 year posting at work that has me working 7-3.  I tried last night to do a late night session after my day and hated it.  Back to normal today with an early morning before work session.  Did my workout in the work gym which I don't normally do but my two daughters both had sleepovers last night so basically took over my basement  ::)

Candito 6 Week
Cycle 1 l Week 3 l Day 2
Work Gym


Bench

20 x bar
10 x 95
5 x 135
3 x 155

Working sets

4-6 x 175 - Got 6
4-6 x 175 - Got 6
4-6 x 175 - Got 6 - vid

http://www.youtube.com/watch?v=Kc_VQ9zuY-Q (http://www.youtube.com/watch?v=Kc_VQ9zuY-Q)

DB Rows

6 x 100s
6 x 100s
6 x 100s

I don't usually use this much weight since I don't have 100s at home.  Grip was failing before strength on these.  Should have brought straps but got through them with a couple of pauses on the last set to readjust. 

Standing DB OHP

6 x 40s
6 x 45s
6 x 45s

WideGrip Lat Pulldown (machine weight)

6 x 150
6 x 150
6 x 150

Such a difference between these and my plate loaded one at home.  This felt like nothing and was the entire rack.  At home 110 lbs feels almost too much. 

That's it for the weekend.  Have a good one guys!
Title: Re: Training for my first powerlifting meet
Post by: ptreyesgreg on August 19, 2016, 08:09:52 AM
In on your journal over Dave. :)  Can't wait to follow along on your march to 1000+ in April.
Title: Re: Training for my first powerlifting meet
Post by: John on August 19, 2016, 09:16:49 AM
Dave- first great program day and getting 6's across the board. Im with you on lat pull downs feeling different. Pully machines vary a lot from what I've seen. That's why I just go by what feels like Im getting work in rather than pinned weight.

In preparation for the meet  we need to start to work on  bench form a bit more. You still seem to be doing a close grip bench and will lose weight on the bar doing it. If you notice your hands on the bar while pressing they are inside your elbows and as such they bend a bit too. Your power position will have your hands under your elbows through the entire motion. This will also help you get a better tuck on the way down- bringing your elbows in towards your lats- and flare on the way up.

Take a look at Mikes set up and where his hands are over his elbows and how he uses flare.
http://youtu.be/ReaIfedUlkk (http://youtu.be/ReaIfedUlkk)
Title: Re: Training for my first powerlifting meet
Post by: piperdown on August 19, 2016, 10:20:58 AM
Good catch there John on it almost being a cgbp. 2 more inches in and that's where my hands are for cgbp.

Dave, just a fyi as you'll have to play with hand position a bit, but my pinkie is right at the smooth ring line. That's the position that generates the most power for me. But, again you'll have to play a bit to find your sweet spot.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on August 19, 2016, 10:28:30 AM
Hitting all your reps consistently Dave, great work! You obviously see how pansy I have been about starting the program. It's going to be real tough with what I got plugged in but hope to pick up where I left off.
No advice for your bench, yes I think it's very narrow, but I know you have played around with it in the past.
You think I would have some good advice being a guy with such a massive bench and who has stuck with a consistent form over the last couple years.... Ya.....
..... Right....
Title: Re: Training for my first powerlifting meet
Post by: FLEX on August 19, 2016, 12:18:15 PM
I guess there will be quite the IS showing in April.

Good stuff.
Title: Re: Training for my first powerlifting meet
Post by: John on August 19, 2016, 12:26:43 PM
I guess there will be quite the IS showing in April.

Good stuff.

Yup- popping a few cherries.
Title: Re: Training for my first powerlifting meet
Post by: Get-n-fit on August 19, 2016, 03:23:15 PM
I guess there will be quite the IS showing in April.

Good stuff.

hmmm....maybe some shirts are needed
Title: Re: Training for my first powerlifting meet
Post by: FLEX on August 19, 2016, 06:42:55 PM
Yep. We'll get shirts done for sure.
Title: Re: Training for my first powerlifting meet
Post by: Dave on August 21, 2016, 10:02:50 PM
Thanks for the welcomes!


Appreciate that vid John watched it when we got back tonight and ready to move my grip out a bit on Tuesday. 


Back tomorrow with second squat session of week 3!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on August 21, 2016, 10:16:51 PM
In for week 3! Proud survivor of week 2:)
Title: Re: Training for my first powerlifting meet
Post by: Dave on August 22, 2016, 05:39:35 AM
Candito 6 week
Cycle 1 l Week 3l Day 3
Lower body l No accessories
430am

Squats

10 x bar
5 x 95
5 x 135
3 x 155
3 x 185
3 x 205

4-6 x 225 - 6 fairly easily

http://www.youtube.com/watch?v=V9AbWr7C2Mk (http://www.youtube.com/watch?v=V9AbWr7C2Mk)

Squat walkouts

315 x 30 seconds
365 x 2 - First time having that much weight on my back.  Holy fuck that's heavy lol

http://www.youtube.com/watch?v=rE25J-2HNK0 (http://www.youtube.com/watch?v=rE25J-2HNK0)

Deadlift Variation

Trap Bar Deads

8 x 245

That's it.  The squat walkouts made it feel like more than enough too.  That 20  second with 365 felt like it was a lot longer.   Overall a decent session. 
Title: Re: Training for my first powerlifting meet
Post by: John on August 22, 2016, 08:47:43 AM
See 365 didn't crush ya  ;)

When I do them now I don't break at the knees. I used to but not sure the benefit/risk is worth it. Get plenty of CNS stim just holding the weight for a bit of time.

Week 3 seems like a deload a bit right?
Title: Re: Training for my first powerlifting meet
Post by: tooth on August 22, 2016, 10:03:17 AM
In.  You guys are making me want to go to ny in April. 
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on August 22, 2016, 11:00:19 AM
Nothing better than 4:30am squats and deads Davey! Great job hitting your reps and on the walkouts. I assume all 3 sets were 6 reps?
Title: Re: Training for my first powerlifting meet
Post by: Get-n-fit on August 22, 2016, 11:58:20 AM
In.  You guys are making me want to go to ny in April.
x2!
Title: Re: Training for my first powerlifting meet
Post by: piperdown on August 22, 2016, 02:40:13 PM
All that starting at 4:30am  :o
I think I'd stroke out!

Nice job Dave!

See 365 didn't crush ya  ;)

When I do them now I don't break at the knees. I used to but not sure the benefit/risk is worth it. Get plenty of CNS stim just holding the weight for a bit of time.

Week 3 seems like a deload a bit right?

I kind of wondered about that, the breaking at the knees. I haven't done walkouts for over a year and wondered whether to break/no  break.
Title: Re: Training for my first powerlifting meet
Post by: Get-n-fit on August 22, 2016, 03:16:48 PM
Squats looked easy Dave, great job!
Title: Re: Training for my first powerlifting meet
Post by: Dave on August 22, 2016, 04:06:03 PM
See 365 didn't crush ya  ;)

When I do them now I don't break at the knees. I used to but not sure the benefit/risk is worth it. Get plenty of CNS stim just holding the weight for a bit of time.

Week 3 seems like a deload a bit right?

lol yeah I survived.  The second walkout with 365 was not as long as the first though :D   Good tip too thanks.  I always assumed a break at the knees would be the way to do it but I can see how it's not necessary.

Week 3 seems like a huge deload!
In.  You guys are making me want to go to ny in April. 

Welcome.  I've been reading along for a couple of years now and couldn't let another April go by without giving it a try. 

All that starting at 4:30am  :o
I think I'd stroke out!

Nice job Dave!



I kind of wondered about that, the breaking at the knees. I haven't done walkouts for over a year and wondered whether to break/no  break.

thanks Eric.  Was a good session.  I seem to do way better early than late.  If I tried my workout now it would really suck.

Nothing better than 4:30am squats and deads Davey! Great job hitting your reps and on the walkouts. I assume all 3 sets were 6 reps?

Thanks man.  No this is day 3 of week 3 which is just one set of 4-6 reps....unless I have an old copy of the program??


Squats looked easy Dave, great job!

thanks.  I started the first cycle a bit lighter to give myself a bit of room to hopefully advance without stalling.  So far it's working out with squats and bench.  I'll have to see what happens with deads though in a couple of weeks.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on August 22, 2016, 04:22:20 PM
Chit Dave, sorry thought it was day 1 week 3 you were on....dumbazz gonna dumbazz!
Title: Re: Training for my first powerlifting meet
Post by: Dave on August 22, 2016, 04:26:03 PM
Chit Dave, sorry thought it was day 1 week 3 you were on....dumbazz gonna dumbazz!


lol you had me back on the site redownloading and thinking I fucked up :D   Was about to go down and do 2 moar sets too.
Title: Re: Training for my first powerlifting meet
Post by: Dave on August 23, 2016, 05:38:58 AM
Candito 6 week
Cycle 1 l Week 3 l Day 4
upper
430am


Band warmup for shoulders

Bench

20 x bar
10 x 95
5 x 135
3 x 155

Program sets

4-6 x 180 - 6
4-6 x 180 - 6
4-6 x 180 - 6 vid

http://www.youtube.com/watch?v=efX2nPxoAeM (http://www.youtube.com/watch?v=efX2nPxoAeM)

Tried moving my hands a bit further out throughout the warmup  Settled here.  Not sure if I need to go a bit wider still??  Feels  awkward already but I'm sure it's just a matter of getting used to it.


Extra Bench w/brand new slingshot

5 x 205
3 x 225
2 x 225 - vid
1 x 225
1 x 235
10 x 185

http://www.youtube.com/watch?v=esfMfXtjxVw (http://www.youtube.com/watch?v=esfMfXtjxVw)

235 is a pr which I'm obviously not counting but it felt good to put a new weight on the bar and get it to go without a whole lot of difficulty.  That being said I'm not sure if a second rep would have happened.  I like that slingshot  It takes a bit of getting used to but I was surprised on my first set of 205 just how quickly the first rep went back up.  I'll be getting some good use out of it :)

DB Rows (w/oly handle and added plates)

6 x +100
6 x +100
6 x +100

Standing DB OHP

6 x 40s
6 x 40s
6 x 45s

Wide Grip Lat Pulldown (plate loaded)

6 x 110
6 x 130
4 x 130

Pretty much done at this point.  Good session this morning.  Off day tomorrow from the program and back with squats and week 4 on Thursday.
Title: Re: Training for my first powerlifting meet
Post by: John on August 23, 2016, 08:58:24 AM
Think the hands looked better. Just don't want you doing CGBP on the platform :P Id want my hands a smidge more out but see how this feels. Also notice your wrists? They are turned in instead of straight up and down. Want them straight up and down. Distributes the force better.

Slingshot work!! You got the blue one huh? That one will be good for rep work. You went a bit more in on the SS set than your program set. Not a bad thing really for that but the further your grip is on the SS the more you'll get out of it at the bottom- the more weight you'll be able to add to the bar.

One more week and then the fun week for ya :) PR city is waiting !!
Title: Re: Training for my first powerlifting meet
Post by: tooth on August 23, 2016, 09:34:19 AM
I don't have a great bench, but agree his hands could be a smidge wider.  Wider is not always better though, check out Jeremy Hoonstra.  He's got an ok bench with a pretty close grip  8) 
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on August 23, 2016, 10:33:00 AM
Great looking uppet session Dave, agree the bench looks better in that position, I guess it's a matter of comfort also though, you can go as wide as hell but if it feels like ass, it's not going to make you bench more. That being said you hit all your reps rather easily. Give it some time where you are and see how it feels. SS is fun stuff, nice work with the extra sets! 
Title: Re: Training for my first powerlifting meet
Post by: Get-n-fit on August 24, 2016, 03:35:12 PM
I don't have a great bench, but agree his hands could be a smidge wider.  Wider is not always better though, check out Jeremy Hoonstra.  He's got an ok bench with a pretty close grip  8)
lmao, yeah, he's kinda strong
I've trained with him a few times and was going to say the same thing. Really cool guy, I need to get up to Gainsville and train with him again.

Dave- nice slingshot work.  I started out with the yellow one and love it, I have the black one,  I'm still trying to get used to that one.  But when used properly, they are a great supplement.
Title: Re: Training for my first powerlifting meet
Post by: Dave on August 24, 2016, 04:33:24 PM
Today is an off day from the program.  I might say fuck it and start week 4 tonight though.  I'm not exactly needing a lot of recovery this cycle.


Think the hands looked better. Just don't want you doing CGBP on the platform :P Id want my hands a smidge more out but see how this feels. Also notice your wrists? They are turned in instead of straight up and down. Want them straight up and down. Distributes the force better.

Slingshot work!! You got the blue one huh? That one will be good for rep work. You went a bit more in on the SS set than your program set. Not a bad thing really for that but the further your grip is on the SS the more you'll get out of it at the bottom- the more weight you'll be able to add to the bar.

One more week and then the fun week for ya :) PR city is waiting !!

Appreciate it John thanks.  I noticed as well that I automatically went in a bit narrower.  I tried some warmups really wide and hated how that felt.  I'll keep messing about.  Those sets in the videos all felt good. 

I honestly didn't realize there were different ones lol I guess I should have researched that a bit before dropping money  I assumed they did the same thing  ::)  At least it's a decent one.  Felt good to get 10 reps at just below bodyweight in.  I can see me getting some good volume in with it and continue to get used to some heavier weights too,

I don't have a great bench, but agree his hands could be a smidge wider.  Wider is not always better though, check out Jeremy Hoonstra.  He's got an ok bench with a pretty close grip  8) 

Thanks tooth will definitely keep working on hand placement.  I'll have to look up Jeremy Hoonstra.   I'm still fairly new to all of this I think :D


Great looking uppet session Dave, agree the bench looks better in that position, I guess it's a matter of comfort also though, you can go as wide as hell but if it feels like ass, it's not going to make you bench more. That being said you hit all your reps rather easily. Give it some time where you are and see how it feels. SS is fun stuff, nice work with the extra sets! 

Thanks buddy!! I'm actually starting to itch to get through these last couple of weeks and start doing some harder work.  Next cycle should be a bit more challenging.  By cycle 4 you will be seeing these  :flame: and  :'( more!



lmao, yeah, he's kinda strong
I've trained with him a few times and was going to say the same thing. Really cool guy, I need to get up to Gainsville and train with him again.

Dave- nice slingshot work.  I started out with the yellow one and love it, I have the black one,  I'm still trying to get used to that one.  But when used properly, they are a great supplement.

Appreciate it man thanks.  That slingshot was fun and I definitely enjoyed getting into some new weights territory with it. 


Title: Re: Training for my first powerlifting meet
Post by: Dave on August 25, 2016, 05:44:45 AM
Candito 6 week
Cycle 1 l Week 4 l Day 1
lower
430am

Squats

10 x bar
5 x 95
5 x 135
5 x 155
3 x 185
3 x 205

**********

3 x 225
3 x 230
3 x 235

Slow going up at this time of day but not really a strength issue more of an awake issue. 

Squat walkouts

315 x 30 second hold
365 x 30 second hold
405 x 2 - Very short hold for both sets...first time with 405 on my back and it's really heavy but I was able to get it off the rack without issue.  Didn't walk it out. 


Deadlift accessory

Trap bar deads

6 x 295
6 x 295 (hold on last rep for a few seconds)


And done.  Back tomorrow with upper body.

Title: Re: Training for my first powerlifting meet
Post by: piperdown on August 25, 2016, 07:30:16 AM
Solid squatting session Dave!

Here's how much I trust myself when I do walkouts....I move the safeties all the way up  ;D  And, I tried 365 as a walkout about a year ago...couldn't even budge it more than an inch.  :(

I think I'll incorporate them again once I'm back on a surplus later this Fall.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on August 25, 2016, 10:37:19 AM
Solid work Dave! Early morning squats are always fun...
405 holds!! Heavy chit!
Title: Re: Training for my first powerlifting meet
Post by: Andrew on August 25, 2016, 11:23:24 AM
Heard there was some lifting going on over here...lurker is IN

(HammerH)
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on August 25, 2016, 12:10:29 PM
Heard there was some lifting going on over here...lurker is IN

(HammerH)
Cough…
IS journal
cough
Title: Re: Training for my first powerlifting meet
Post by: Get-n-fit on August 25, 2016, 03:06:38 PM
Nice work Dave, congrats on the 405 holds!
Title: Re: Training for my first powerlifting meet
Post by: Dave on August 25, 2016, 05:54:25 PM
Solid squatting session Dave!

Here's how much I trust myself when I do walkouts....I move the safeties all the way up  ;D  And, I tried 365 as a walkout about a year ago...couldn't even budge it more than an inch.  :(

I think I'll incorporate them again once I'm back on a surplus later this Fall.

It was a decent session.  The walkouts were what made it good for me.  I'm starting to get a fair bit of confidence from them.

Solid work Dave! Early morning squats are always fun...
405 holds!! Heavy chit!

Yeah buddy 405 ...I'm coming after ya :P  Seriously though I decided to say fuck it and give it a go.  Now that I know I can I'll be doing them at that weight more often. 




Heard there was some lifting going on over here...lurker is IN

(HammerH)

I keep hitting refresh and I'm yet to see a new journal here :D  Welcome aboard man!!


Nice work Dave, congrats on the 405 holds!

Thanks man.  Taking a big step with them.  Need to keep it going. 

Title: Re: Training for my first powerlifting meet
Post by: Dave on August 26, 2016, 05:33:57 AM
Candito 6 week
Cycle 1 l Week 4 l Day 2
upper
430am


Shoulder warmup with bands

Bench

20 x bar
8 x 95
6 x 135
3 x 155

Program Sets

3 x 175
3 x 180
3 x 185

Widened my grip a bit more today and could really feel a difference.  I felt sturdier than normal on the bench.  I'll stick with this position for awhile and see how it goes with heavier weights.

http://www.youtube.com/watch?v=iSTCiPLPWuI (http://www.youtube.com/watch?v=iSTCiPLPWuI)

Extra slingshot Bench

12 x 185
3 x 205
F x 245 - Got greedy :rolleyes:  stopped halfway up

Bench was good this morning but pretty easy again.  I really set this cycle to low.  Next one will be more challenging.

DB Rows

12 x 70s
10 x 70s
8 x 70s
6 x 70s

Standing DB OHP

12 x 30s
12 x 30s
10 x 35s
8 x 40s

Plate loaded widegrip lat pulldowns

12 x +90
12 x +90
10 x +110
8 x +110


That's it.  No optionals today. 


Fighting a cold and feeling like sh!t this morning.  Took a lot of effort to not just grab an extra hour sleep before work.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on August 26, 2016, 07:37:30 AM
Beauty Uppet day Dave, bench looked no problem again and the new grip looks just about right for you. It seems to put your forearms perpendicular anyway. Nice session
Title: Re: Training for my first powerlifting meet
Post by: piperdown on August 26, 2016, 07:45:50 AM
Nice benching Dave. That spacing looks very similar to mine and it looks like you can generate a good amount of power from it.
Curious, what is the width of the bench you use at home? Ours at work is a comp bench, full 11 inches across. Nice stable platform. I can't stand the skinny benches in most gyms, feels like the only support I'm getting is along the spine.
Title: Re: Training for my first powerlifting meet
Post by: Dave on August 29, 2016, 06:57:24 AM
Candito 6 week
Cycle 1 l Week 4 l Day 3
lower
430am work gym

Squats

10 x bar
5 x 95
4 x 135
3 x 155
3 x 185
2 x 205

Working sets

3 x 235
1-2 x 245 - 2

http://www.youtube.com/watch?v=3Sp5WYKxj34 (http://www.youtube.com/watch?v=3Sp5WYKxj34)

Conventional Deads

5 x 135
3 x 225
1 x 315

Working sets

3 x 335 - versa grips
1-2 x 345 - 2 chalk and mixed grip

http://www.youtube.com/watch?v=2rONmqnzZzY (http://www.youtube.com/watch?v=2rONmqnzZzY)

Program called for 240 today but gym doesn't have fractional plates.  245 wasn't an issue though not really a big deal.

Quick one before work.  All reps gotten without much issue. 
Title: Re: Training for my first powerlifting meet
Post by: Dave on August 29, 2016, 07:31:46 AM
Beauty Uppet day Dave, bench looked no problem again and the new grip looks just about right for you. It seems to put your forearms perpendicular anyway. Nice session


Thanks man I like the grip too.  Felt stronger for sure.

Nice benching Dave. That spacing looks very similar to mine and it looks like you can generate a good amount of power from it.
Curious, what is the width of the bench you use at home? Ours at work is a comp bench, full 11 inches across. Nice stable platform. I can't stand the skinny benches in most gyms, feels like the only support I'm getting is along the spine.

My bench sucks. I'll be getting a new one at some point.  I have my eye on the rogue bench,  Might be getting it in the next few months.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on August 29, 2016, 11:35:26 AM
Nice work Dave, smashed through all your reps with ease. This all happened about 4 hours before I got out of bed...lol. Vacation is a tough life!
Title: Re: Training for my first powerlifting meet
Post by: Get-n-fit on August 29, 2016, 05:09:47 PM
Great work Dave

Are you squatting high bar?  If so, watch the forward lean, you're not doing too bad, but you are getting a bit of lean in there on the way up. 
Title: Re: Training for my first powerlifting meet
Post by: Dave on August 29, 2016, 05:51:09 PM
Nice work Dave, smashed through all your reps with ease. This all happened about 4 hours before I got out of bed...lol. Vacation is a tough life!

Thanks man.  That gym at work has the same wide plates that you have.  Felt a lot stronger than I actually am deadlifting today :D

Great work Dave

Are you squatting high bar?  If so, watch the forward lean, you're not doing too bad, but you are getting a bit of lean in there on the way up. 

Yeah man high bar all the way for me.  Zero flexibility to do anything else.  I've tried low bar or even just a bit lower several times with terrible results. I'll keep an eye on that lean for sure. 
Title: Re: Training for my first powerlifting meet
Post by: John on August 29, 2016, 07:04:43 PM
These are my favorite part if the program week 4 and 5. Look forward to seeing the dingles next week and see where you are at. I really think 1k is easily doable in April. I wouldn't be surprised if you are 30+ above that to be honest.
Title: Re: Training for my first powerlifting meet
Post by: Dave on August 30, 2016, 07:35:26 AM
These are my favorite part if the program week 4 and 5. Look forward to seeing the dingles next week and see where you are at. I really think 1k is easily doable in April. I wouldn't be surprised if you are 30+ above that to be honest.

I'm starting to think so too.  Feeling pretty good lately in the gym and strength is going up despite the sandbagging this cycle  :D  Squats will ultimately be the deciding factor.  Got to get a monkey off of my back so I can start making progress on them again.
Title: Re: Training for my first powerlifting meet
Post by: Dave on August 30, 2016, 09:41:11 PM
Really late post.  Got some good cardio in today walking around an amusement park all day with my kids and their friends.  11 hours. Man I'm tired. Thankfully tomorrow is an off day lol  Got my workout done this morning before we left though.


Candito 6 week
Cycle 1 l Week 4 l Day 4
Upper
730am

Bench

20 x bar
10 x 95
6 x 135
3 x 155

Program sets

3 x 180
3 x 185
1-2 x 195 - 2  No issues

Slingshot

4 x 225
1 x 245 - slingshot pr I guess lol Failed this one last time - vid
3 x 225

http://www.youtube.com/watch?v=sN7JHU1oGFQ (http://www.youtube.com/watch?v=sN7JHU1oGFQ)

I'm curious to see how I do next week with 225 without the slingshot.

Close Grip Bench

12 x 135
12 x 135
12 x 135

DB Curls
12 x 25s
12 x 25s
12 x 25s

Lat pulldowns plate loaded

12 x +90
12 x +90
10 x +90
8 x +110

DB Rows

10 x 70s
10 x 70s

Standing DB OHP

12 x 30s
12 x 35s

Ran out of time.....

11 hours of cardio!!!


Off day tomorrow most likely and then starting week 5 of the program.  I'm going to test some singles next week as well see if I can't find a new 1rm.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on August 30, 2016, 09:47:09 PM
Excellent work this morning Davey! SS work is going up in strength so you know you are getting stronger, solid job on the 225x4 and 245 PR.
Looking forward to next week for you!
Title: Re: Training for my first powerlifting meet
Post by: John on August 30, 2016, 10:33:06 PM
Nice benching and nice dingle with 245- minus that stupid Jays shirt.  :P
Title: Re: Training for my first powerlifting meet
Post by: piperdown on August 31, 2016, 07:35:43 AM
Good job Dave. Those overload sets pay big dividends down the road.
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 02, 2016, 05:38:34 AM
Candito 6 week
Cycle 1 l Week 5 l Day 1
Lower
430am

Squats

5 x bar
5 x 95
3 x 135
3 x 155
3 x 185
2 x 205
2 x 235

Program sets

1-4 x 250 - 4 pretty easy


Squat walkouts

315 x 30 seconds
405 x 10 seconds x 2

Single Attempts

275
http://www.youtube.com/watch?v=tddFVDZZXmg (http://www.youtube.com/watch?v=tddFVDZZXmg)

Looked pretty close.  I felt it was to good depth but after rewatching a couple of times I'm not sure. Might still need another inch or so. 

300 - all 3 attempts were partials...In my head about 300 still.  Each time I basically froze part about half way down.  I'm not quite there yet.  I won't be giving up on it and will be giving it another go at the end of next cycle. Hopefully another 4 weeks of eating and running this program will make it easier next time. 

Deads

5 x 225
4 x 245
4 x 255
2 x 265
Title: Re: Training for my first powerlifting meet
Post by: piperdown on September 02, 2016, 07:37:15 AM
Good squatting day Dave.  :)

The 275 was just shy of parallel but I'm sure you'll get that extra depth in time.

Keep at it!  :thumbsup:
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 02, 2016, 07:42:39 AM
Good squatting day Dave.  :)

The 275 was just shy of parallel but I'm sure you'll get that extra depth in time.

Keep at it!  :thumbsup:

Yeah I agree after watching it a few times as well.  Damn.  It really didn't feel all that heavy on my back I am just gun shy with it I guess.  My plan for now is to work that 275 all cycle long and get it to the point where it's ingrained and then hopefully by the end of the next cycle I'll be hitting 300 for a good rep. 
Title: Re: Training for my first powerlifting meet
Post by: piperdown on September 02, 2016, 09:35:35 AM
Good squatting day Dave.  :)

The 275 was just shy of parallel but I'm sure you'll get that extra depth in time.

Keep at it!  :thumbsup:

Yeah I agree after watching it a few times as well.  Damn.  It really didn't feel all that heavy on my back I am just gun shy with it I guess.  My plan for now is to work that 275 all cycle long and get it to the point where it's ingrained and then hopefully by the end of the next cycle I'll be hitting 300 for a good rep.

That's a good plan.
I've often thought it would be great to set up some type depth gauge that triggers lights or sounds to let a person know they've hit depth. It'd have to be set up per individual but it would go off once the ass breaks a certain plane.  But I'm not an engineer.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 02, 2016, 03:14:59 PM
Good session Dave, and nice that the 250 felt so light.  The strength is there, we know that, just gotta get that bounce out of the hole!
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 02, 2016, 06:30:48 PM



That's a good plan.
I've often thought it would be great to set up some type depth gauge that triggers lights or sounds to let a person know they've hit depth. It'd have to be set up per individual but it would go off once the ass breaks a certain plane.  But I'm not an engineer.

Shawn mentioned in my other journal about a dude who used to post on bb.com who had a trigger set up with a bell that would go off when he hit depth.  The math involved in that makes my head hurt so I'll just keep plugging away lol

 
Good session Dave, and nice that the 250 felt so light.  The strength is there, we know that, just gotta get that bounce out of the hole!

I'll get there man.  This cycle will be more important to me in terms of where I am then this last one.  It's been a few months since I've attempted 300. 
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 02, 2016, 06:47:56 PM
Ya I hear ya. It takes the CNS a bit of getting used to once you start hitting heavier squats as well. I found that with the first session of week 3 both times I ran this program. The weight bumps pretty good on the first lower of week 3 and it's a bit of a transition after the first 2 week hell with lighter weights.
This cycle will be a gradual build up to heavy weights and you should be ready to fly!!
Title: Re: Training for my first powerlifting meet
Post by: Ramrod on September 02, 2016, 07:26:13 PM
Looked close to me. Good work...
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 04, 2016, 10:28:07 AM
Ya I hear ya. It takes the CNS a bit of getting used to once you start hitting heavier squats as well. I found that with the first session of week 3 both times I ran this program. The weight bumps pretty good on the first lower of week 3 and it's a bit of a transition after the first 2 week hell with lighter weights.
This cycle will be a gradual build up to heavy weights and you should be ready to fly!!

After today's bench session I think it will more than a gradual build up I'm going to be hitting pr's (I hope) all the time this cycle  :D


Looked close to me. Good work...


Appreciate it man thanks.  I'll have that weight under full control by the end of next cycle I think.
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 04, 2016, 10:43:19 AM
Candito 6 week
Cycle 1 l Week 5 l Day 2
Upper
930am

Shoulder warmup with bands

Bench

20 x bar
5 x 95
5 x 135
3 x 155
2 x 185

Program set

1-4 x 200 - 4 pretty easy

Single attempts

235 - Got 1 PR!!! A bit of a grinder but I got it and my butt never left the bench so I'm happy with it.
http://www.youtube.com/watch?v=lODvJAlXnFA (http://www.youtube.com/watch?v=lODvJAlXnFA)

240 - Fail.  Got it halfway up but I was pushing my luck here lol

Slingshot

2 x 235 
2 x 235 
2 x 235 

Without Slingshot

1 x 225

Slingshot

2 x 225

A lot of benching today.  I'm calling this a huge session for me.  I'll keep working 235 with the slingshot until I'm comfortably repping it and then at the end of cycle 2 I'll hopefully nail a new pr.


Additional Stuff

DB Rows

8 x 70s
6 x 70s
6 x 70s

Wide Grip Lat Pulldowns (plate loaded)

8 x +90
6 x +110
6 x +110

Standing DB OHP

8 x 35s
6 x 40s
6 x 45s


Skipped the optional exercises which are curls and some triceps. All that extra bench stuff should do the trick today. 


I had my training partner in with me today.  I'll have to step up my game or he'll be outlifting me before I know it :)

(http://i.imgur.com/Y4AAPzCl.jpg)


I'm off to an all you can eat buffet for lunch.  Should have waited until after to bench but I might need a nap instead. 
Title: Re: Training for my first powerlifting meet
Post by: piperdown on September 04, 2016, 11:54:50 AM
Dave congrats on the bench pr!  :rocker:

Looks like you found the sweet spot for hand spacing!  :thumbsup:


Since the meet is in April that works out to about 5 more cycle of JC correct?
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 04, 2016, 11:58:41 AM
Woohoo! Strong lift Dave! Beauty work hitting the 225 single after the SS work as well. Lil man did a great Jedi spot!
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 05, 2016, 09:14:17 PM
Dave congrats on the bench pr!  :rocker:

Looks like you found the sweet spot for hand spacing!  :thumbsup:


Since the meet is in April that works out to about 5 more cycle of JC correct?

thanks Eric.  I was really happy with it.  Bench has been treating me well lately so I'll have to keep on riding that wave for as long as I can.  Hand spacing is perfect now I think.


I don't know it I'll do another 5 cycles of JC or break it up and do a couple months of 5x5 or 531 in the middle and then make sure to run a cycle of JC again leading up to the meet.  I'll see how I do.  The numbers look pretty silly by about cycle 4 but if it's going well I may just keep going.  Will just play this one out as it goes along.



Woohoo! Strong lift Dave! Beauty work hitting the 225 single after the SS work as well. Lil man did a great Jedi spot!

Yeah man I was hoping for 2 or 3 with 225 but I wore myself out with the slingshot work.  I was really happy with that session in general anyway.  It was a good day.  Hopefully deads tomorrow will be as good but I'm a little worried because I seem to have fucked up my hands a bit this weekend.

I took the weekend off to do some finishing work on my deck and helped a buddy tear his old one down as well which is always fun :D  I get bad dry, cracked skin on my hands and some excema sometimes and this weekend with all the outdoor work and wood seems to have ripped my hands to shreds.  Probably going to be using only versa grips tomorrow for deads except for any single attempts.  Really hoping I don't screw up the session tomorrow because of it. Will have to really tough it out I think lol

Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 05, 2016, 09:40:50 PM
Easy peasy Davey....you ever hear of batman hockey tape?? Huh? Have you?
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 05, 2016, 09:54:08 PM
Easy peasy Davey....you ever hear of batman hockey tape?? Huh? Have you?


lol It's a good plan,  We have some monster high duct tape in our house .  Geez I'm starting to sound like you with the excuses :P
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 05, 2016, 10:39:38 PM
Easy peasy Davey....you ever hear of batman hockey tape?? Huh? Have you?


lol It's a good plan,  We have some monster high duct tape in our house .  Geez I'm starting to sound like you with the excuses :P
Haha pansiness is spreading like an epidemic!
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 06, 2016, 10:37:36 AM
Candito 6 week
Cycle 1 l Week 5 l Day 3
Deads
930am

Deads

5 x 135
5 x 225
1 x 315

Program sets

1-4 x 355 - 4 Not too tough with versa grips.  Hands felt ok. 

Single attempts

415 mixed grip - Failed.  Got about part way up my shins. I went in too heavy and too early, got greedy and screwed myself for the rest of it :rolleyes:
405 mixed grip - Failed
405 with versa grips Failed

I was in my head at this point.

So I ended the cycle with deadlifts and didn't fare too well although I did hit my max reps so I get the full bump in weight for cycle 2.  I'll have to be patient with deads and work the hell out of my grip.  I've gotten 375 mixed grip before and 405 with grips before so I know I can do it.


Cycle 2 starting tomorrow.  Numbers going in are above and April goals are below:

(http://i.imgur.com/K1unP8Wl.jpg)

I have a long way to go for my April goals.  Not really sure how realistic they are after this past week but fuck it I'll give it my all!!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 06, 2016, 11:06:43 AM
Nice work on the program set. The rest was a crap shoot, it was either going up or not and there was really only one way to find out. I think I would have approached it the exact same way.
Like those goals, giddyup!
Title: Re: Training for my first powerlifting meet
Post by: Get-n-fit on September 07, 2016, 09:21:12 AM
Good Goals Dave, a little Ambitious, but if you eat right and keep pushing you can get them.
Title: Re: Training for my first powerlifting meet
Post by: piperdown on September 07, 2016, 11:02:24 AM
I think they are reasonable goals Dave. You've got a full 7 months before the meet so as GnF said, eat to support the growth.
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 07, 2016, 08:25:24 PM
Thanks guys.  Yeah we'll see how it goes.  At least aim high and see what happens.  As long as I break 1000 I'll leave very happy.  Anything outside of that is gravy.

Tonight would not be a good indication that I'm going hit those goals though...one of those sessions where I should have just waited for the morning..I really, really hate evening sessions.  Gotten so used to doing them right after I wake up.  Tonight sucked!

*******************************


Candito 6 Week
Cycle 2 l Week 1 l Day 1


Bench

20 x bar
5 x 95


Program sets

10 x 120
10 x 160
8 x 180
5 x 185 +revenge rep to get my 6

Could not stay tight today at all.  Tired and really not feeling any sort of rhythm.  Really wanted to call it here but had to tough it out.  Had to bail on rep 5, kept shifting on the bench and breathing was all messed up.  Got a revenge rep with a pause. 

DB Rows

10 x 70s
10 x 70s
8 x 70s
6 x 70s

Standing DB OHP

12 x 30s
12 x 30s
10 x 30s
8 x 30s

Wide Grip Lat Pulldowns (plate loaded)

12 x +90
12 x +90
10 x +90
8 x +90


Optional Exercises - Fuck it I'm already down there

Plate loaded Tricep pushdowns

12 x +40s
12 x +40s
12 x +40s

DB Curls

12 x 30s
12 x 30s
12 x 30s



That took every ounce of energy that I had lol  Next session should be better back at my normal time.
Title: Re: Training for my first powerlifting meet
Post by: John on September 07, 2016, 09:34:18 PM
Day 1. No worries. You have 5 more weeks to whine  ;D
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 07, 2016, 09:43:22 PM
Next session will be better but to be completely honest all of my JC bench sessions have me right on the verge of failure on the last set on week 1. Test day was not long ago either, day 1 down...tomorrow we squat!!
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 07, 2016, 09:44:02 PM
Day 1. No worries. You have 5 more weeks to whine  ;D


lol


Next session will be better but to be completely honest all of my JC bench sessions have me right on the verge of failure on the last set on week 1. Test day was not long ago either, day 1 down...tomorrow we squat!!


Yeah all good man! Tomorrow we squat!!


Andrew just psyched me up big time for it too.  I'm really looking forward to it.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on September 07, 2016, 09:49:49 PM
Fuck yeah Dave, glad i psyched you up. You got this!! Crush it tomorrow
Title: Re: Training for my first powerlifting meet
Post by: John on September 07, 2016, 10:45:13 PM
(http://images.memes.com/meme/609988)
Title: Re: Training for my first powerlifting meet
Post by: Bando on September 07, 2016, 11:01:41 PM
Tired and really not feeling any sort of rhythm.  Really wanted to call it here but had to tough it out.

Those are the sessions that separate the casual lifter from the competitive lifter.
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 08, 2016, 04:23:01 AM
Fuck yeah Dave, glad i psyched you up. You got this!! Crush it tomorrow


Will do. 

([url]http://images.memes.com/meme/609988[/url])


Tempted to neg :P    Fuckers are playing themselves right out of a playoff spot at this rate never mind first place.  What a race though. Ah well at least I have the Leafs coming up to look forward to  ::)


Tired and really not feeling any sort of rhythm.  Really wanted to call it here but had to tough it out.


Those are the sessions that separate the casual lifter from the competitive lifter.


I'm trying to tell myself this exact same thing at 4 am right now as I try to wake myself up for squats and deads.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 08, 2016, 04:37:41 AM
4:36am, lounging in a chair in my office...awaiting some skwaaaats to entertain me through the rest of this shift.....
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 08, 2016, 04:04:43 PM
Late post but got back in at my normal time.  Pretty beat up from last night but got through it.  Kicked my ass though and I'm looking forward to tomorrow's off day.


Candito 6 Week
Cycle 2 l Week 1 l Day 2
430 AM

Deads

5 x 135
3 x 225
3 x 275

Working Sets

6 x 325
6 x 325

http://www.youtube.com/watch?v=xPgVCS48KI4 (http://www.youtube.com/watch?v=xPgVCS48KI4)

I really need to work on not leaning back so far during lock out.

Squats

5 x 95
5 x 135
3 x 155
3 x 185

Working sets

6 x 235
6 x 235
6 x 235
6 x 235

http://www.youtube.com/watch?v=cPvuzpM914s (http://www.youtube.com/watch?v=cPvuzpM914s)

 
Exhausted but feeling better than last night.  Got in on about 5 hours sleep but no way was I putting this off another day.  I chose deads first. Got them done early and out of the way.  Workout went okay.  First couple of sets were a bit high but I settled in.  I was very rushed this morning so my warmups were really limited.

Off day tomorrow and then moar benching.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 08, 2016, 04:14:37 PM
Nice session Dave, weights are looking better now. Squats looked strong bud!
Title: Re: Training for my first powerlifting meet
Post by: tooth on September 08, 2016, 04:30:25 PM
Not sure if you where wearing hooks, but if you where throw them away.  IMHO it's one of the few times we really train grip is with deads and you can't use them in a meet.  Also, check with your fed about rolling the bar.  It only helps if your very round like Benni, but some feds don't allow you to roll.  Just helps really big guys get in position, but some feds see it as an advantage.  Check with the fed you are competing in to be sure your not developing a bad habit. 

Otherwise I thought your deads and squats looked good.  Just think of how good your going to feel with a week of rest before your meet. 
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 08, 2016, 04:42:29 PM
Nice session Dave, weights are looking better now. Squats looked strong bud!


Thanks man.  Sure felt tough but worth getting through :D


Not sure if you where wearing hooks, but if you where throw them away.  IMHO it's one of the few times we really train grip is with deads and you can't use them in a meet.  Also, check with your fed about rolling the bar.  It only helps if your very round like Benni, but some feds don't allow you to roll.  Just helps really big guys get in position, but some feds see it as an advantage.  Check with the fed you are competing in to be sure your not developing a bad habit. 

Otherwise I thought your deads and squats looked good.  Just think of how good your going to feel with a week of rest before your meet. 

Awesome thanks for the tip I'll find out.  You're right definitely a bad habit and a chance to catch a breath in between reps.

  I was using versa grips for the heavy high rep sets and double over hand for all the warmups.  I was planning on doing all heavy singles and doubles and triples on this program with mixed grip and the higher reps ones with the versa grips.  Maybe not a good idea?

Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 08, 2016, 05:12:13 PM
Think you will find this cycle much different. Pretty much all my sessions I am questioning myself if I can actually do the weights perscribed ahead of time. Then I get it done, it's hard as faurk but I feel really accomplished afterwards. JC mentions this in his little pre-write up of the program. He says it's set up to be quite hard but doable, as you go along and get through you build up more confidence each sessions that carries you along. It's a good read if you haven't read it.
Title: Re: Training for my first powerlifting meet
Post by: tooth on September 08, 2016, 05:25:09 PM
Shawn
You should be afraid of your programming.  That's normal.  You just need to trust it. 
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 08, 2016, 06:17:24 PM
Shawn
You should be afraid of your programming.  That's normal.  You just need to trust it.
Thanks Tooth...mission accomplished then lol. I am definitely finding this to be true and each time I surprise myself getting through a tough programmed session and think "I may just make it doods!"
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 09, 2016, 05:06:18 AM
Think you will find this cycle much different. Pretty much all my sessions I am questioning myself if I can actually do the weights perscribed ahead of time. Then I get it done, it's hard as faurk but I feel really accomplished afterwards. JC mentions this in his little pre-write up of the program. He says it's set up to be quite hard but doable, as you go along and get through you build up more confidence each sessions that carries you along. It's a good read if you haven't read it.

I wasn't thrilled with the depth on some of the squats yesterday but getting through it felt like winning a battle.   That day might be harder than emom day with the higher reps.  At least emom is only sets of 3 lol  And I always question whether or not I can do it.  I'll stare at the sheet and think back fondly to 531 :P  I haven't read the write up in quite awhile. I'll give it another read.


Shawn
You should be afraid of your programming.  That's normal.  You just need to trust it.
Thanks Tooth...mission accomplished then lol. I am definitely finding this to be true and each time I surprise myself getting through a tough programmed session and think "I may just make it doods!"

It's a pretty awesome feeling when there's only a set or 2 to go and the end is in sight :D
Title: Re: Training for my first powerlifting meet
Post by: Trev71 on September 09, 2016, 11:50:12 AM
Pretty much all my sessions I am questioning myself if I can actually do the weights perscribed ahead of time. Then I get it done.

We do a couple of different strength peaking cycles ourselves, for Squat, Bench and Deadlift. It's a similiar mindset when you are on week 1-3, huffing and puffing at the end of the routing and eyeballing programmed numbers at weeks 7-9 or something. But, then you get there, never missing a single lift, muscle through some tough ones, but if you have programmed correctly you hit every rep.

Then... go and test yourself at the meet.

Good times.

I love looking back at the printed out sheets I have on the wall in my gym with the chalk crossing off all the weeks as we hit them...  writing completed on them... something about even just that... gives a good feeling of accomplishment.

Title: Re: Training for my first powerlifting meet
Post by: Dave on September 10, 2016, 02:23:50 PM
Candito 6 Week
Cycle 2 l Week 1 l Day 3
900 AM/1 PM

Bench in the AM

20 x bar
5 x 95

Program Sets

10 x 120
10 x 160
8 x 180
6 x 185

This went without any sort of issues like last time.  Well fed, well rested and the reps were all pretty easy today.  Had at least 9 on the 185 set I'm sure. 

Afternoon - after son's soccer game

Barbell OHP

12 x 95
12 x 95
10 x 105
8 x 115

DB Rows

10 x 70
10 x 70
8 x 70
6 x 100 (loadable db)

Lat Pulldowns (plate loaded)

12 x +90
12 x +90
10 x +110
8 x +130

EZ Bar Curls

12 x +50
12 x +50
12 x +50

Straight bar Tricep Pushdowns

12 x +40
12 x +50
12 x +60



Good day in the gym today.  Everything was clicking and felt strong throughout.  No issues at all with bench which was great.  Wanted to get that out of the way early since who knows what will end up happening with 3 kids on a weekend.  Luckily I was able to get back in the gym fairly early and finish off the session. I haven't gone back to look but I'm pretty certain 180x8 is a rep pr same as last one.  Might not be but I'm not used to doing higher reps at that weight.   Also haven't done bb ohp in awhile so that was a nice change of pace.

Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 10, 2016, 03:48:05 PM
There ya go Davey!  Just the confidence boost you needed!  Strong work and looks like I had your first uppet day feels today.  Awesome work!
Title: Re: Training for my first powerlifting meet
Post by: Bando on September 10, 2016, 04:57:27 PM
Nice use of a Saturday.  8)

I don't think I could hit OHP a few hours after benching myself.
Title: Re: Training for my first powerlifting meet
Post by: John on September 12, 2016, 08:35:15 PM
LOL you hittin double sessions now? Good work getting it all in. Im with Bando OHP hours after benching would be a receipe for snap city for me  ;D
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 13, 2016, 05:39:31 AM
Yeah it was tough and after rereading Candito's intro I might change up some of these accessories.



******************

Beat myself to a pulp this morning.  Another example of how tough these are and how great you feel when it's done!!


Candito 6 week
Cycle 2 l Week 1 l Day 4
430 AM


Warmup (yea that's right ;D)

Russian baby makers x 3 - thanks Shawn those hurt worse than the squats
Leg Swings - front to back, side to side - 10 of each


Squats

5 x bar
5 x 95
5 x 135
5 x 185

Working Sets

8 x 205
8 x 205
8 x 205
8 x 205 - belted for last one

Huffing and puffing by the end of this!

Walkouts

225
315
365
405 - Actually walked it out again and held for about 15 very quick seconds


Deads

5 x 135
5 x 225

Program sets

8 x 285 - 7 DOH, 1 mixed grip - damn
8 x 285  - mixed grip


Done.  Off to work :(
Title: Re: Training for my first powerlifting meet
Post by: piperdown on September 13, 2016, 07:27:25 AM
Dave I think we'd all be huffing and puffing after sets of 8 reps

Thats a good solid lifting session you had on Sat and today!  :)
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 14, 2016, 05:21:15 AM
Candito 6 Week
Cycle 2 l Week 1 l Day 5
Part 1 - 430 AM


Warmup

DB Wrist Curls x 3
Shoulders with bands
Arm Circles

Bench

20 x bar
10 x 95
5 x 135
3 x 155
1 x 185

Program Set

MR190 - Got 10 - Very happy with this.  Went in thinking I'd walk away happy with 8. Rep PR

http://www.youtube.com/watch?v=SjQvmxNdsD8 (http://www.youtube.com/watch?v=SjQvmxNdsD8)

That bench of mine sounds like it's seriously about to fall apart.  I need to bite the bullet and get a better one.

SlingShot

2 x 235
1 x 250 - slingshot pr that's kinda heavy lol Went up slow but still went
http://www.youtube.com/watch?v=At5c7d4lPOU (http://www.youtube.com/watch?v=At5c7d4lPOU)

2 x 235
10 x 190 - thought I'd see what would happen with the 190 and a slingshot but at that point I was pretty much done. Got 10 so I didn't feel like a complete failure lol


Not enough time after this to do all the other stuff but I'll do that later tonight while I watch the Jays continue to play themselves right out of the playoffs :flame:
Title: Re: Training for my first powerlifting meet
Post by: piperdown on September 14, 2016, 07:24:55 AM
Congrats on the bench pr Dave  :thumbsup:

It, along with your other lifts, are going up nicely.
Title: Re: Training for my first powerlifting meet
Post by: Trev71 on September 14, 2016, 10:38:22 AM

MR190 - Got 10 - Very happy with this.  Went in thinking I'd walk away happy with 8. Rep PR

1 x 250 - slingshot pr that's kinda heavy lol Went up slow but still went

[/quote]

Nice work.

That 250 single, one of those reps where you start to wonder what time it is while your pressing it.. lol
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 14, 2016, 11:35:04 AM
Beauty 190x10 PR Dave! Bench is moving solid for you! Keep it coming!
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 17, 2016, 04:43:19 PM
http://www.youtube.com/watch?v=r3g1kPGDcbc (http://www.youtube.com/watch?v=r3g1kPGDcbc)

JC6W
Cycle 2 l Week :flame: Day 1
3:30 pm

Warm up

Russian baby makers 30 second hold x 3
Leg swings front and back, side to side
Goblet pause 20 second pause x 3


Squats

10 x bar
5 x 95
3 x 135
3 x 155
3 x 185
3 x 205
3 x 225

Program sets

MR10 x 235 - Got 10, pr...vid - I don't think the camera angle is very good or maybe my depth wasn't great.  I'd say at least 8 of these felt to depth...I dunno...I felt pretty good with these for the most part.  I started fading out big time towards the end.

http://www.youtube.com/watch?v=MeOMgCExhno (http://www.youtube.com/watch?v=MeOMgCExhno)

EMOM Squats

3 x 240
3 x 240
3 x 240
3 x 240
3 x 240

Just wiped the f out!

Sumo Deads
 
8 x 225
8 x 275
8 x 275 - mixed grip  hello sweet grip :P :D


This killed me lol soo hard today.   I'm really, really not looking forward to the next one.  240 lbs felt insanely heavy.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on September 17, 2016, 10:51:10 PM
Nice work Dave, that is just a killer workout and you ripped it up man! I Do think some of your squats are a bit high, are you able to drop down lower on the warm up sets, or is it a flexibility issue at all your weight ranges?
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 17, 2016, 11:20:03 PM
Yeah they definitely were.  After rewatching them on a bigger screen and pausing them I'm really not happy with them.  I can get a bit lower and some days more than others. I'll be hopefully getting some redemption on the next one.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on September 17, 2016, 11:46:07 PM
i would push for full depth on the warm ups and then really try to repeat the motion on the work sets
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 18, 2016, 09:06:33 AM
i would push for full depth on the warm ups and then really try to repeat the motion on the work sets

It's very much a mental thing with me that I need to get over.  I usually film my warmups too if I 'm not in a hurry.  Shawn suggested I do some light front squats, film it and check the foot positioning and then see if that foot positioning might work for me with my high bar back squats.  I know I can get a bit deeper with my current stance I just seem to always stop at the same spot more or less with a heavy weight and head back up. I've been doing it for so long and it feels like I'm hitting depth.  It's frustrating and  I've been struggling with this for years.  I'll see what I can come up with.  Some days I seem to have better depth than others.  I need to get that consistent.
Title: Re: Training for my first powerlifting meet
Post by: John on September 18, 2016, 09:59:37 AM
You've gotten good advice from a bunch Dave so Ill leave it at that. You'll get there. You know what needs to be done so its a matter of execution. Watched the set and only when you got fatigued ( around rep 8 ) did you get close to parallel. To me thats just mental. If you watch Tim he's the opposite- buries the first few and starts getting higher.

We will get you squared away. Just keep getting under the bar and grinding and keep working on depth from empty bar to 1rm.
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 18, 2016, 10:08:06 AM
You've gotten good advice from a bunch Dave so Ill leave it at that. You'll get there. You know what needs to be done so its a matter of execution. Watched the set and only when you got fatigued ( around rep 8 ) did you get close to parallel. To me thats just mental. If you watch Tim he's the opposite- buries the first few and starts getting higher.

We will get you squared away. Just keep getting under the bar and grinding and keep working on depth from empty bar to 1rm.


I wonder if I'd do better with some extra heavier warm up sets...I might add that to my list of things to try.
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 18, 2016, 11:42:28 AM
Candito 6 Week
Cycle 2 l Week 2 l Day 2
10:30 AM

Warm up

Tons of shoulder/elbow work with bands


Bench

10 x bar
5 x 95
5 x 135
3 x 155

Working Sets

10 x 175 - heavy
8 x 185 - heavy
6-8 x 195 - 6
2 x 195 - Had to get my 8 

Close Grip Bench

12 x 135
10 x 135
8 x 135

EZ Bar Curls

12 x +50
12 x +50
12 x +50

Seated Cable Rows (plate loaded)

10 x +50 - way to light
10 x +100
8 x +120

DB Raises - Front, Side, Rear

10 x 15s
8 x 15s
6 x 20s

Wide Grip Lat Pulldowns (plate loaded)

10 x +100
10 x +120
6 x =140

Rope Tricep Pushdowns (plate loaded)

12 x +50
12 x +50
12 x +50


Good session despite not getting all 8 reps on bench.  Got my revenge set and I still hit required reps on the first set so all good.  Feeling pretty beat up after yesterday.  I haven't done seated cable rows in a long time and after reading Shawn and Bando talk about them decided to give them a go for awhile.  Really liked them and think I found a good starting weight for them.  Overall a pretty decent pump somewhere under all of this fat :P


I'm going to do some light squat work later on and work on stance, depth etc and maybe hit some heavier singles to see if I can maybe track down the sticking point so possibly a vid heavy post coming in later. 
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 18, 2016, 05:02:13 PM
Sounds like things were feeling heavy today, and you still nailed your reps! Great job Dave, liked the accessory package as well!
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 19, 2016, 07:02:45 PM
It's cross country time at school again.  Went out for a 2.5 km jog/walk with my oldest daughter tonight.  Kind of dripping in sweat and watching my lie flash before my eyes at the moment :eek:  Sure doesn't take long for cardio to go to sh!t!



emom and extra squat work tomorrow.  Last night didn't happen at all.
Title: Re: Training for my first powerlifting meet
Post by: Bando on September 19, 2016, 08:14:45 PM
It's cross country time at school again.  Went out for a 2.5 km jog/walk with my oldest daughter tonight.  Kind of dripping in sweat and watching my lie flash before my eyes at the moment :eek:  Sure doesn't take long for cardio to go to sh!t!

I know these feels. Leave the running to the kids I say.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on September 19, 2016, 09:32:21 PM
good work Dave, after completing my first emom squat day i can completely understand how things feel heavy. I'm gonna be limping around tomorrow :o
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 19, 2016, 09:43:56 PM
Ha yeah I skipped the extra squat work last night but did a bit today.  Nothing heavier than 205 just enough to see how my depth was and a bit of lighter pause work.  Had my 5 year old son with me and he said they looked good so that's good enough for me. I'm hoping he can be a judge in April ;D  seriously though depth was good for all of them I thought.
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 20, 2016, 08:27:45 PM
Candito 6 Week
Cycle 2 l Week 2 l Day 3
7:30 pm

Warm up

Russian Baby Makers
Leg Swings
Good mornings with empty bar
Achilles and Calf stretches

Squats

5 x bar long pause
5 x 95 long pauses
3 x 135 pause
3 x 155
3 x 185
3 x 205
2 x 225
2 x 225
1 x 235

Felt really good and warmed up at this point.  And then this happened...

Working sets

MR10 x 240 - 8+2 revenge sets (didn't realize my daughter had walked back in the room during some swearing  :o)
http://www.youtube.com/watch?v=YOMRjoYje7o (http://www.youtube.com/watch?v=YOMRjoYje7o)

I really, really need to figure out this depth issue.  I put up some warmups on youtube that didn't look nearly as bad as these.  I don't know what the fuck but I'm going to have to figure something out.

EMOM (bit longer than every minute on the minute because I checked each vid after for depth.  Some were good some weren't)

3 x 230
3 x 230
3 x 230
3 x 230
3 x 230
3 x 230
3 x 230
3 x 230
3 x 230
3 x 230

I didn't really earn the 10 sets today with how that 10 repper went but I just wanted time under the bar at this point.  A lot of these vids are on youtube.  I filmed every set and posted most. 


Deads - fuck that.  Tomorrow...

 so so squat session for me. Maybe I need to stop being so hard on myself but some of those reps today were definitely not great. I was quite loose and warmed up too by the time I started.  I know I can bury these weights for singles. 

 Upper body with some bonus deads are next.

Title: Re: Training for my first powerlifting meet
Post by: Trev71 on September 20, 2016, 09:56:04 PM
[url]http://www.youtube.com/watch?v=r3g1kPGDcbc[/url] ([url]http://www.youtube.com/watch?v=r3g1kPGDcbc[/url])


Gay.

Speaking of that, I was working a job at a local downhill ski joint in Middlefield CT as a teenager. These guys came in their tour bus, I skied with them for a bit.. also so their concert... girlfriend thing.. I was more into the rock and roll than the 80s pop rock...   either way, I had nothing but a good time at thier concert (see what I did there..)....

Nice work Dave.. nice work.
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 21, 2016, 05:11:27 AM
lol thanks Trev. 
Title: Re: Training for my first powerlifting meet
Post by: John on September 21, 2016, 07:56:46 AM
Don't beat yourself up Dave. We've talked about the stance already ( I think you're too wide ) and thats likely your depth issues, IMO.

Still a solid squat day. Pour some sugar on it and move on.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on September 21, 2016, 11:23:30 AM
super solid Dave, agree with others don't sweat this and keep moving on. Depth is not far off at all. You are building some good strength with all those reps at 240 and 230
Title: Re: Training for my first powerlifting meet
Post by: tooth on September 21, 2016, 01:22:27 PM
The revenge sets look better.  I'd lower those spotters.  If you really bury a squat your going to hit them. 
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 21, 2016, 04:02:06 PM
How you feeling after that madness? Hard session Dave awesome work!
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 25, 2016, 12:34:28 PM
John and Shawn mentioned The Strength Athlete (TSA) program to me so I took a look. It's basically a longer version of Candito's program without the emom was how it was described to me. No emom was enough to get me to sign on the dotted line.  For the next 8 weeks I'll be running this and testing all of my lifts at the end.  From there I'll most likely run it again.

I spent a lot of time during my warm up today working on different squat stances and different cues I've picked up.  Some I had forgotten about.  The most important one that I had been doing wrong  was my elbows were back more and not tucked under the bar with my lats engaged.  I ended up keeping my stance nearly the same for now, maybe a touch in but focused on elbow positioning and upper body tightness.  It seemed to make a big difference.  I also worked on my knees as well and pushing them out.  I felt this was a very good session.  Depth felt really good today. 


TSA
Week 1 l Day 1
10:00 AM

Warm up

Squat jumps x 10
Leg Swings front to back and side to side x 10 each
Shoulder Rolls front to back, back to front x 15 each
Cat stretch x 5
Donkey Kicks x 5
Glute Bridge x 10
Hollow Rock x 10
Foam Rolling IT band and glutes
Lat pulldowns x 20

Holy crap that took nearly as long as the workout  ::)


Squats (after some testing reps with the bar)

5 x bar
5 x 95
5 x 135
3 x 155
3 x 185
3 x 205

Program Sets

5 x 220 - no belt vid
5 x 220 - no belt
5 x 220 - vid belt
5 x 220 - vid belt

Threw the belt on for the last 2 sets to see if that was doing anything for my depth issues.  I didn't need it for that weight but since I'm experimenting I figured I'd see.  It didn't feel like it made any difference and of course the weight felt like a feather as soon as I put it on.

Set 1:
http://www.youtube.com/watch?v=USrG_EOVjHI (http://www.youtube.com/watch?v=USrG_EOVjHI)

Set 3:
http://www.youtube.com/watch?v=uVx90gfy9gs (http://www.youtube.com/watch?v=uVx90gfy9gs)

Set 4:
http://www.youtube.com/watch?v=UU04UXxEBa0 (http://www.youtube.com/watch?v=UU04UXxEBa0)

Bench

Very wide empty bar x 10
Competition press empty bar x 10 (I should probably learn what that mean.  I just did a long pause on each rep :dunno:)
5 x bar
5 x 95
5 x 135
3 x 155

Programs Sets

7 x 170
7 x 170
7 x 170 - no issues at all

Extra Sling Shot

4 x 225   slingshot pr
1 x 245

Cable Rows (RPE7)

6 x +120
6 x +120
6 x +120

Close grip bench press (RPE7)

6 x 155
6 x 135
6 x 135

I've never worked with RPE's before so I took a bit of a guess based on the program write up.  These felt about right. 


Overall I'm very happy with this session and feel a bit more comfortable with the changes.  I guess the real proof will be in a couple of week when I'm back up 250 or so and see how I do. 
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 25, 2016, 12:40:54 PM
Don't beat yourself up Dave. We've talked about the stance already ( I think you're too wide ) and thats likely your depth issues, IMO.

Still a solid squat day. Pour some sugar on it and move on.

Round and round I go ;D

super solid Dave, agree with others don't sweat this and keep moving on. Depth is not far off at all. You are building some good strength with all those reps at 240 and 230

Man that day wiped me out lol



The revenge sets look better.  I'd lower those spotters.  If you really bury a squat your going to hit them. 

I did today.  Agreed and thanks!

How you feeling after that madness? Hard session Dave awesome work!

Seemed to have tweaked my right knee a bit.  Probably shouldn't have played ball hockey on Friday either which didn't help recovery.  Felt better by the end of squats today though.  Hopefully with a couple days off before squats again it will fully heal.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 25, 2016, 08:46:01 PM
Excellent day 1 Dave, thought the squats looked good. Lots of damn warmups….DNG style…but woke up my joints big time!  Really enjoyed today and glad you had a good one!
Title: Re: Training for my first powerlifting meet
Post by: Andrew on September 26, 2016, 12:52:29 AM
Good start to the new program. Everything looking good
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 27, 2016, 07:35:44 PM
Day 2 tonight?
Title: Re: Training for my first powerlifting meet
Post by: Dave on September 27, 2016, 09:15:51 PM
Yeah and I had to force myself down there.  Didn't get to it this morning and made the mistake of choosing sleep over my workout.  Thought I'd be fresh tonight because of it but I never learn lol So dragged myself down and punched the clock tonight.


TSA
Week 1 l Day 2
7:30 PM

Warm-up

BB Complex w/empty bar - Row, RDL, Hang Clean, OHP, Good Morning's, Back Squat all x 10
Leg Swings
Tried some jump squats but my right knee is still bugging me a bit.  Bruise hasn't quite gone away so just did some stretches

Deads

5 x 135
3 x 225
1 x 275

Program Sets

5 x 315
5 x 315
5 x 315 rpe 9 just felt heavy as hell tonight

Struggle!

BB Rows

6 x 135
6 x 135
6 x 135  rpe 7.5

Band shoulder warmups
Wide Grip Bench x 10
Competition Grip x 10
Close Grip x 10

5 x 95
3 x 135
3 x 155

Program Sets

5 x 180
5 x 180
5 x 180
5 x 180  rpe 9



More of a struggle being so tired at the end of the day.  First thing that would have been rpe 7's across the board I'd guess.  Oh well, got it done.  Going to the Jays game tomorrow night so I'd rather sleep in a bit tomorrow morning.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 27, 2016, 10:08:11 PM
Got it all in, feeling good or not Dave!  You even hit an extra rep each set of deads 8)
Awesome work!
Title: Re: Training for my first powerlifting meet
Post by: piperdown on September 28, 2016, 07:50:10 AM
Nice Dave! Will be interesting seeing the new program.
I hate it when I'm tired and my ass is dragging in the gym
Title: Re: Training for my first powerlifting meet
Post by: Trev71 on September 28, 2016, 10:08:19 AM


Nice work, squat vids look good.

Hard to really judge depth with the dark cloths, and lighting... almost like you lined the lights up purposefully to hide the hip crease :) haha.

Either way, good work, keep at it !
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 30, 2016, 02:45:47 PM
Davey? Where u at bud?
Title: Re: Training for my first powerlifting meet
Post by: doughnutgut on September 30, 2016, 04:37:02 PM
He is crushed under a squat rack somewhere.

That or he has not paid his internet bill.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on September 30, 2016, 04:39:33 PM
He is crushed under a squat rack somewhere.

That or he has not paid his internet bill.
Lol have a sneaky feeling ol Davey will be showing up here in a few...
Title: Re: Training for my first powerlifting meet
Post by: Andrew on October 01, 2016, 02:26:04 PM
You alright Dave? Long Week?
Title: Re: Training for my first powerlifting meet
Post by: John on October 01, 2016, 04:14:32 PM
Where ya at Dave!!
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 01, 2016, 04:39:35 PM
Been busy looking for a spot light and some flourescant clothing to squat in ;D Seriously though loooong week at work.  Still adjusting and trying to figure out timing etc.  New position has some "extra OT" that I'm adjusting too and some early starts as well which we apparently do for the love of the job  ::)  Last night ended up having 2 naps plateauplower style and by the time I finished watching the Jays basically piss away any chance of the post season I went back to bed and slept another 10 hours :o  Guess I needed it.  More than anything just don't want to keep filling journals full of excuses so threw myself into lurk mode.  Made it all up today with a double session surrounding soccer and cross country with the kids :)



TSA
Week 1 l Days 3 and 4
9AM and 2PM


9AM Session

Warm-up

BB Complex w/empty bar - Rows l RDL l Hang Clean l OHP l GM's l Back Squats x 10
Leg Swings front to back, side to side x 10 eah
Russian Baby Makers x 5

Shoulders Rolls x 15 front and back
Cat stretch x 5
Donkey Kicks x 10 each
Glute Bridge x 10

Squats

5 x bar
5 x 95
3 x 135
3 x 155
3 x 185
3 x 205

Program Sets

7 x 215
7 x 215
7 x 215 rpe 7

Squats felt really good.  Form tweaks are working.  Focus on elbows down and knees pushed out


Off to soccer and then after that cross country.

2 PM Session

Warm-up

Bands for shoulders
Lat Pulldowns x 20
Extra wide grip bench x 10
Comp grip bench x 10
Close Grip Bench x 10

OHP rpe 7.5

5 x bar
8 x 95
8 x 105 - rpe about 8

Bench

5 x 95
5 x 135
5 x 155

Program Sets

4 x 185
4 x 185
4 x 185 - paused last rep on each set.  RPE 8

Paused Deads 1" off floor

5 x 135
3 x 225

Program Sets

3 x 285
3 x 285
3 x 285

First time trying these.  A little bit to get used to.  Did them all mixed grip.  The pause threw off the doh grip.

BB Rows RPE 8

5 x 155
5 x 165
5 x 165 - rpe about 7

Close Grip Bench - rpe 8

3 x 155
3 x 165 - rpe about 7

Still trying to figure all of these out with rpe...

BB Glute Thrusts

4 x 135
4 x 135
4 x 135

These were  weird lol

Cable Rows

10 x 120
10 x 120
10 x 120


Good long session and a fun way to spend a rainy Saturday.    I'm still lurking around guys but appreciate you all checking in :)
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on October 01, 2016, 06:38:36 PM
Sweet double double Davey! When the body shuts down like that you better listen. Learned that the hard way once and ended up of life support!
Awesome work now we are all caught up...all is well in the universe again!
Title: Re: Training for my first powerlifting meet
Post by: sakustoms on October 01, 2016, 07:28:28 PM
Now that's the way to get in and get stuff done. Some great work there.  8)
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 03, 2016, 06:22:08 AM
Thanks guys



TSA
Week 2 l Day 1 (Part 1)
530 AM

Warm-Up

BB Complex w/empty bar - Rows, RDL's, Hang Clean, OHP. GM's, Back Squats x 10
Leg Swings front to back and side to side x 15
Russian Baby Makers x 5 with 30 second pause at the bottom
Cat stretch x 5
Donkey Kicks x 10
Glute Bridge x 10

Squats

5 x bar
5 x 95
3 x 135
3 x 155
3 x 185
3 x 205

Program Sets

5 x 225
5 x 225
5 x 225
5 x 225
5 x 225

First 2 sets weren't great.  Started settling in after that.  That was a lot of work today even though it really doesn't read like it. 


Got the main part of the workout done nice and early today.  Will get bench and accessories in this evening.  Hoping my new bench will be here by then too.


Part 2 - 630 pm

Warm up

Shoulder rolls x 15 front to back and back to front
Wide Grip Bench w/bar x 10
Comp Grip Bench w/bar x 10
Close Grip Bench w/bar x 10
Bands for shoulders

Bench

5 x 95
5 x 135
3 x 155

Program Sets

7 x 175
7 x 175
7 x 175
7 x 175 rpe 8

Got tough near the end.  Probably had at least 10 reps if I wanted I think.

Cable Rows (plate loaded)

6 x +140
6 x +140
6 x +160
6 x +160 - pr if I'm really tracking pr's...rpe about an 8.  Still learning this one so claiming pr might be a bit weak but I'm ok with that ;D

superset these w/

Close Grip Bench

6 x 155
6 x 155
6 x 155
6 x 155 rpe 8

Felt heavier than the other day.  Higher reps plus the higher rep bench I'm sure. 


Bonus stuff

Squat Walkouts

135
225 felt heavy
275 felt heavy
315 felt really heavy
365 yeah that's enough for today lol


Decent evening session.  Bench went well and I'm really getting into the cable rows now.  Hoping the new bench gets here tomorrow.  According to the tracking app it might be.
Title: Re: Training for my first powerlifting meet
Post by: sakustoms on October 03, 2016, 07:27:49 AM
You know I had to look up Russian Baby Makers. lol

Good squat session. That's a lot of reps.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on October 03, 2016, 08:46:56 AM
Great job knocking off the hard part early. It's a big workout today and the squats took way over half of the time after warmups for me. Hope your new bench arrives today for ya!
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 03, 2016, 07:21:23 PM
You know I had to look up Russian Baby Makers. lol

Good squat session. That's a lot of reps.

lol I did the same when I saw Shawn start posting about them.  He swears by them so I gave them a shot and they're really good.  I get so tight and these really help loosen up for squats.   

I could have done with a bit more squat warmups in the 200s I think but overall yeah a very good morning session and definitely woke me up.

Great job knocking off the hard part early. It's a big workout today and the squats took way over half of the time after warmups for me. Hope your new bench arrives today for ya!


Yeah had too.  Late night squats suck as my walkouts told me.  225 felt insanely heavy as a walkout warmup even tonight. 


New bench will have to wait but got my session in.  Hopefully my last one.  That bench was moving around like crazy tonight.

Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on October 03, 2016, 07:28:30 PM
Great job on part 2! I found bench terrible lastnight with RPE 10 on my last set...then just died on CGBP.
At least you have 2 more bench sessions this week to try out that new bench!
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 03, 2016, 07:30:27 PM
You know I'm doing it tomorrow if it comes lol rest be damned!!
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 04, 2016, 11:45:36 PM
TSA
Week 2 l Day 2 (part 1)
830-930 pm

Warmup

Pacing around my basement watching the wild card game

Deads ECBOCB (every commercial break on the commercial break :P)

5 x 135
5 x 225
5 x 275
1 x 315

Program sets

4 x 335
4 x 335
4 x 335
4 x 335 rpe about an 7.5 I would guess.  Mixed grip on deads!

These took awhile obviously getting a set in during changes in the game.  Planned on doing this all tomorrow with my new bench but wanted to do some deads tonight to keep myself occupied and I was pretty amped up anyway from the game.  Bench should be here tomorrow according to the tracker although I thought that today.  Got my hip circle today and gave that a go.  Could really feel that working. 


What a game!!!   Go JAYS :)
Title: Re: Training for my first powerlifting meet
Post by: Andrew on October 05, 2016, 12:06:03 AM
Nice deads Dave, good job keeping the mixed grip. You are in a good weight and rep range to build up some grip strength, among a whole bunch of other strength as well. Deads just make everything strong!
Title: Re: Training for my first powerlifting meet
Post by: piperdown on October 05, 2016, 12:30:53 PM
That's a solid DL session Dave!  :)

I switch a long time ago to mixed grip on all my DL. Now it feels second nature and when doing the snatch grip DL last week double overhand grip felt weird.

You're really building up some good strength on this program  :thumbsup:
Title: Re: Training for my first powerlifting meet
Post by: reduni on October 05, 2016, 01:20:36 PM
Nice work on deads Dave. Mixed grip makes a difference for sure. Must have been a long session. Hope you were done before the end of the game ;D

I didn't see the game cause I was working (and forgot) but when I went to bed I checked the scores and it was still 2-2 in the 11th. Decided to get up to watch and turned it on just as the Jays got to bat. Perfect timing. Texas should be exciting and interesting. But that's a whole other thread
Title: Re: Training for my first powerlifting meet
Post by: Get-n-fit on October 05, 2016, 02:42:27 PM
strong pulls Dave!  I use mix grip on all my heavy work, also. 
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on October 05, 2016, 03:47:42 PM
Beauty pull session Davey!  That's the way to do it….while watching the Jays!  Home gym FTW!
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 05, 2016, 07:58:13 PM
thanks guys.

reduni - it was a great game.  Even if the Jays lost it would have been up there with one of the best I've seen.  Just a solid outing all around and the bullpen came up huge last night.  I'm really looking forward to this rematch with Texas.  Last year was nuts and I'm pretty much expecting the same this year!



**********************


TSA
Week 2 l Day 2 (part B)
630 pm

Still no bench :(

Warm up

Shoulder rolls
bands
Wide grip x 10
comp grip x 10
close grip x 10

Bench

5 x 95
5 x 135
5 x 155
1 x 175

Program Sets

5 x 185
5 x 185
5 x 185
5 x 185
5 x 185 rpe about 8

BB Rows

6 x 135
6 x 155
6 x 175
6 x 195 - rpe 9 which is what the program asked for so I know for next time to get around there for the  sets.


Bench felt great tonight and had no issues with the 5 sets of 5. 


Squats are next.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on October 05, 2016, 08:52:18 PM
Didn't realize you hit the upper work! Solid job on the benching, mine felt great this session as well! Think this program is going to really move up the pressing!  At least I hope!
Just think in a month or 2 when your new bench arrives..... faakin Rogue!!
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 06, 2016, 10:36:13 PM
Thanks Shawn.  New bench is here and of course it's not a bench day but tomorrow will be :)    Can't wait.


*******************

TSA
Week 2 l Day 3
830-930 pm


Warm up

Hip circle walked around my basement forward, backwards and sideways and did some bw squats.  This thing really seems to work.
BB Complex - Row, RDL, Hang Cleans, OHP, GM's, Back Squats x 10 empty bar
Shoulder Rolls x 15 both directions
Leg Swings x 15 both ways
Cat Stretch x 5
Donkey Kicks x 10
Glute Bridge x 10
Russian baby maker x 5
Hollow Rock until I realized I had no clue what I was doing

Squats

Decided to lower the bar just a bit and see how I did.  Felt awkward but not as bad as I thought it would. 

5 x bar
5 x 95
5 x 135
3 x 155
3 x 185
3 x 205

Program Sets

7 x 215
7 x 215 - vid
7 x 215
7 x 215 rpe 7

http://www.youtube.com/watch?v=mL8P6BZzpAs (http://www.youtube.com/watch?v=mL8P6BZzpAs)

OHP 

8 x 95
8 x 115
5 x 135 rep pr rpe 10 since I was hoping for 8

Cable Rows

10 x +140
10 x +140
10 x +180
10 x +180 rpe 8

BB Glute Thrust

6 x 135
6 x 135
6 x 135
6 x 135


I'm adjusting pretty well to the later evening workouts.  Had my 9 year old daughter down there with me for a bit which is fun until she grabs a dumbell and shows me to properly squat :P


Good session overall.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on October 06, 2016, 10:39:55 PM
Good job Dave, program is going well from the looks of it. Squats looking tight and Congrats on that OHP PR. 5 reps with the big wheels on!! Fuk yeah
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 08, 2016, 01:43:49 PM
TSA
Week 2 l Day 4
830-900 AM / 12:30-1:00

Warm-up

Hip Circle for about 5 minutes
BB Complex x 10
Shoulder Roll x 15
Leg Swings x 15
Cat Stretch x 5
Donkey Kicks x 10
Glute Bridge x 5
Russian Baby Makers x 5
Bands for shoulders
Wide Grip/Comp/Close x 10 w/bar


Bench (early session)

5 x 95
5 x 135
3 x 155
3 x 175

Program sets

4 x 190
4 x 190
4 x 190
4 x 190

http://www.youtube.com/watch?v=thDMs8Vyx84 (http://www.youtube.com/watch?v=thDMs8Vyx84)

New bench is awesome.  So sturdy and big enough to take a nap on.  What a huge diffference.

Extra bench work

1 x 225

Sling shot

275 cuz Shawn said the new bench would add 50 lbs to my max ;D

http://www.youtube.com/watch?v=GBFC2mzQd_w (http://www.youtube.com/watch?v=GBFC2mzQd_w)

yeah not quite lol but it actually came off the hooks better than I thought and I probably shouldn't have lifted up after I unracked.  Not saying it would've gone but the weight was far better controlled than I thought it would be even with the slingshot.

225 x 5 - slingshot pr

Afternoon session after kids soccer

BB Rows

5 x 185
5 x 185
5 x 185
5 x 205
5 x 225 rpe 9 PR

Pause Deads

5 x 135
3 x 225
1 x 275

Program Sets

3 x 290
3 x 290
3 x 290 rpe about a 7

http://www.youtube.com/watch?v=PaiNZwn4kxo (http://www.youtube.com/watch?v=PaiNZwn4kxo)

Close Grip Bench

3 x 185
3 x 185
3 x 185 rpe 9 PR



Good double session today.  Really love this new Rogue Bench.



Happy Thanksgiving to all the Canadian's in here.  Off to my post workout FEAST right now :)
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on October 08, 2016, 02:02:14 PM
Sweet session Dave! All reps paused on bench, looked strong. I am going
to try to keep this session going (the 4x4 day 4) with pauses for as long as I can. I really have to start using my SS again, with all the benching and CGBP I figure I should be getting enough...I dunno.
Paused deads looked good, find that shit pretty hard, not hard in the fact I can't lift it easily...just general form hard!
Have a solid feastin this weekend, I got nights tonight and tomorrow but will be out at my sisters on Lake Superior tomorrow for a feeding frenzy!!
Title: Re: Training for my first powerlifting meet
Post by: John on October 08, 2016, 04:28:09 PM
Ahh the crawl of shame. So- remember the SS can be used for about 10% above your 1rm. By my math 275 is not 10% of your 1rm.

Strong work today. Glad you love the bench. Happy Thanksgiving and damn your Jays are doing well!
Title: Re: Training for my first powerlifting meet
Post by: Andrew on October 08, 2016, 05:19:12 PM
grats on the new bench, your reps looked good. Like those paused reps in there. You got balls going for that 275  :o
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 08, 2016, 07:02:05 PM
Sweet session Dave! All reps paused on bench, looked strong. I am going
to try to keep this session going (the 4x4 day 4) with pauses for as long as I can. I really have to start using my SS again, with all the benching and CGBP I figure I should be getting enough...I dunno.
Paused deads looked good, find that shit pretty hard, not hard in the fact I can't lift it easily...just general form hard!
Have a solid feastin this weekend, I got nights tonight and tomorrow but will be out at my sisters on Lake Superior tomorrow for a feeding frenzy!!

Yeah that's my plan as well with the 4x4 day and any 3 days too if I can.  The 190 felt really, really strong throughout and an rpe of about 7 I would guess.  Few pr's today I was happy with,  I think more than anything just pushing harder and heavier than I ever have with some of these .


Food was insanely goooood!!!


Ahh the crawl of shame. So- remember the SS can be used for about 10% above your 1rm. By my math 275 is not 10% of your 1rm.

Strong work today. Glad you love the bench. Happy Thanksgiving and damn your Jays are doing well!

Yeah I know was just playing along with Shawn's joke when you guys were all talking me into buying it  I really had no thoughts that it would actually go and more than anything I was surprised how easily I got it off the hooks. 


Jays are kicking ass right now.  We have a legitimate shot at sweeping with Sanchez on the mound tomorrow night too.  Can't wait but of course anything can happen when down 2-0 as we learned last year.  They need to keep hitting.  If  they keep hitting and their rotation stays strong it'll be a long post season.


grats on the new bench, your reps looked good. Like those paused reps in there. You got balls going for that 275  :o

lol I had to try :)  I've failed before on bench reps so I knew I could roll the bar to the safeties and I'd be fine.
Title: Re: Training for my first powerlifting meet
Post by: piperdown on October 09, 2016, 09:05:40 AM
Great sessions you've had over the past several days Dave!

Glad the new bench came in. There's nothing like a nice wide and stable bench to really dig your shoulders into for bench.
Title: Re: Training for my first powerlifting meet
Post by: reduni on October 09, 2016, 09:13:13 AM
Nice work Dave. Good on ya to try 275. It sucks having to crawl out from under the bar but that's what the safeties are there for right? :D I think the worst part is unloading the bar to put it back on the j hooks.

Reps are looking fantastic. Lots of iron being moved here. How many weeks out are you now?
Title: Re: Training for my first powerlifting meet
Post by: tooth on October 09, 2016, 09:54:57 AM
I work out alone at home in a power rack.  I've had to crawl out from under the bar more times than I'd like to admit. 
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 10, 2016, 07:44:13 PM
Deliberately took 2 days off and will start week 3 tomorrow with squats and bench.  A lot of benching in the last few days so decided to give myself an extra day to recover and eat just a ton of Thanksgiving goodness :)



Nice work Dave. Good on ya to try 275. It sucks having to crawl out from under the bar but that's what the safeties are there for right? :D I think the worst part is unloading the bar to put it back on the j hooks.

Reps are looking fantastic. Lots of iron being moved here. How many weeks out are you now?


It's not until April so I have plenty of time still.  That 275 didn't have a chance but thought I'd have some fun with it.  Ended up being kind of impressed with how easily it came off the hooks at least. 


I work out alone at home in a power rack.  I've had to crawl out from under the bar more times than I'd like to admit. 

Yeah definitely does happen sometimes.  I sure wouldn't have tried that without one.

Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on October 10, 2016, 08:36:46 PM
Sounds like a good Thanksgiving Davey, even if you pansied out of training, lol
Turkey gainz tomorrow!!
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 11, 2016, 09:06:12 PM
TSA
Week 3 l Day 1
730-830 pm


Warm-up

Ball hockey and baseball with the kids on the street
Usual TSA warmup

Squats

5 x bar
5 x 135
5 x 155
3 x 185
3 x 205
1 x 225

Program Sets

5 x 235
5 x 235
5 x 235
5 x 235
5 x 235 - vid rpe 9
 
http://www.youtube.com/watch?v=RW5d0OGzZFc (http://www.youtube.com/watch?v=RW5d0OGzZFc)

Squats not feeling great at all today.  Not even a little bit.  Some okay reps in there I think.  Previous sets weren't very good.  Was gasping by the end and having a lot of trouble hitting depth today.  On a plus note the bar feels a lot better with being a bit lower and the new elbow cues are working. 

Bench

5 x 95
5 x 135
3 x 155
1 x 175

Program Sets

7 x 180
7 x 180
7 x 180
7 x 180 rpe 9

Close Grip Bench

6 x 155
6 x 135
6 x 135
6 x 135 rpe 8 

These started out really hard and didn't get comfortable until the last set.


Skipped rows to read to my kids 

Back tomorrow with deads
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 11, 2016, 09:10:25 PM
Sounds like a good Thanksgiving Davey, even if you pansied out of training, lol
Turkey gainz tomorrow!!


Guilty :)
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on October 11, 2016, 09:59:54 PM
Solid work Dave, think that lower bar position is going to take you to a new level. Beauty benching, I got crushed my last set this day and looks like the CGBP went well!
Title: Re: Training for my first powerlifting meet
Post by: piperdown on October 12, 2016, 01:55:36 PM
Solid squat and bench day Dave.
I think the little bit of shallowness on the squats (only saw that on 2 reps) was probably just fatigue setting in plus getting used to a new bar position. You'll be consistently nailing depth pretty soon.
Title: Re: Training for my first powerlifting meet
Post by: reduni on October 12, 2016, 07:27:58 PM
Nice session Dave. I agree with Eric and I  think your last rep was just a tad shallow. Fatigue was definetly the cause in my view. Keep up the good work
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 13, 2016, 08:00:20 PM
Yeah all my sets were like that the other day.  Wasn't going very well in general.


**********************************


TSA
Week 3 l Day 2
630-730 pm

Hip Circle walk 5 minutes
Usual TSA warmup

Deads

5 x 135
5 x 225
3 x 275
1 x 315 DOH!! PR!!! :)

Program sets

4 x 340- vid
4 x 340
4 x 340
4 x 340 rpe 7.5

http://www.youtube.com/watch?v=qOeoc1ilZhs (http://www.youtube.com/watch?v=qOeoc1ilZhs)

Bench

5 x 95
5 x 135
3 x 155
1 x 185 paused

Program Sets

5 x 190
5 x 190
5 x 190
5 x 190
5 x 190 rpe 7.5 - vid

http://www.youtube.com/watch?v=PPVHB4phd2o (http://www.youtube.com/watch?v=PPVHB4phd2o)

Slingshot

Nearly 7 x 225  PR

http://www.youtube.com/watch?v=DoSJMZ9EAz0 (http://www.youtube.com/watch?v=DoSJMZ9EAz0)

Got it on the hooks but didn't lock it out.  Last week I barely got 5.  Good things happening with bench.  Really starting to look forward to test day in a few weeks.

Rows

6 x 185
6 x 185
6 x 185

Was a really good session.  Deads weren't overly tough at all and neither was bench.
Title: Re: Training for my first powerlifting meet
Post by: piperdown on October 13, 2016, 09:53:34 PM
Heckuva workout there Dave. Good for you this session went as you wanted it to go.
Bench is moving right along (as are the other lifts).

Question, is the DL pr because of the DOH? Or something else?
Title: Re: Training for my first powerlifting meet
Post by: John on October 13, 2016, 11:16:25 PM
Nice looking day all around. Looks like that SS work is moving up. Those probably burned up the tris!

Quick critique on deads. When you lock out with your head down just be careful your keeping your shoulders back first. You can get called at a meet for not locking out with the shoulders rolled forward. Other than that everything looking good.

BTW there is a meet at Hercules Nov 4th. Not sure what your plans are for coming down here but that would be kinda cool to watch a meet and train at the same time.
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 14, 2016, 02:43:01 PM
Heckuva workout there Dave. Good for you this session went as you wanted it to go.
Bench is moving right along (as are the other lifts).

Question, is the DL pr because of the DOH? Or something else?

Thanks Eric.  Yeah 315 DOH pr.  I'm still pumped about it lol I've been wanting this for a long time.

Nice looking day all around. Looks like that SS work is moving up. Those probably burned up the tris!

Quick critique on deads. When you lock out with your head down just be careful your keeping your shoulders back first. You can get called at a meet for not locking out with the shoulders rolled forward. Other than that everything looking good.

BTW there is a meet at Hercules Nov 4th. Not sure what your plans are for coming down here but that would be kinda cool to watch a meet and train at the same time.

Appreciate that on the deads  I was trying to stop the leaning back that I was doing before that some were calling hyper extending.  Will have to try and find a middle ground.


Looking pretty good that this date will work on the 5th.  I'll be in touch when I confirm it with my boss at home though :)
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 15, 2016, 09:05:43 PM
Great day in the gym!


TSA
Week 3 l Day 3

Warmup

30 minute treadmill walk while watching Cleveland make Toronto look silly :(
Usual TSA warmup

Squats

4 x bar
4 x 135
4 x 155
4 x 175
4 x 195
4 x 215

Program sets

7 x 225 - vid
7 x 225
7 x 225
7 x 225 - vid (belt) rpe 8

Set 1:
http://www.youtube.com/watch?v=zMo1L6e-lAg (http://www.youtube.com/watch?v=zMo1L6e-lAg)

Set 4:
http://www.youtube.com/watch?v=LPMtTX2i5BQ (http://www.youtube.com/watch?v=LPMtTX2i5BQ)

With these high rep sets I'm finding it hard to get back tightness after about rep 5 I'm noticing.  Put on the belt for the last set to see if that would help.  It did.  Also noticed I definitely lose at least an inch on depth with the belt on.  Still seemed to hit depth I think on all reps.

Squats walkouts

315
365
405
455 - pr - wow that's heavy
315
315 - felt light as hell after that. Still too much of a pansy to try and squat it though  ::)

OHP

8 x 95
8 x 115
6 x 135 pr rpe 10
2 x 135

http://www.youtube.com/watch?v=ow0-z6s_fPk (http://www.youtube.com/watch?v=ow0-z6s_fPk)

Plate loaded Cable Rows

10 x +180
10 x +180
10 x +200
10 x +200 rpe 9

BB Glute Thrusters

6 x 155
6 x 155

These are just weird. 



I was really happy with this session.

Title: Re: Training for my first powerlifting meet
Post by: Bando on October 15, 2016, 09:28:10 PM

Squats walkouts
455 - pr - wow that's heavy



I was really happy with this session.

yeah I would be happy also, congrats!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on October 15, 2016, 09:44:11 PM
Great looking workout Davey! Squats are looking good! Are you still using a lowbar position? Couldn't really tell but noticed highbar on that heavy ass 455 PR!
Awesome OHP PR dood!
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 15, 2016, 09:53:14 PM
Great looking workout Davey! Squats are looking good! Are you still using a lowbar position? Couldn't really tell but noticed highbar on that heavy ass 455 PR!
Awesome OHP PR dood!

I really just lowered it only about an inch.  So never really low bar but yeah on that 455 I went with what I was used to lol Man that was ridiculously heavy.  Made 315 feel like 135 after.  Looking forward to test day.



yeah I would be happy also, congrats!

Thanks bando.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on October 15, 2016, 10:11:02 PM
Great looking workout Davey! Squats are looking good! Are you still using a lowbar position? Couldn't really tell but noticed highbar on that heavy ass 455 PR!
Awesome OHP PR dood!

I really just lowered it only about an inch.  So never really low bar but yeah on that 455 I went with what I was used to lol Man that was ridiculously heavy.  Made 315 feel like 135 after.  Looking forward to test day.



yeah I would be happy also, congrats!

Thanks bando.
Ah gotcha, I thought u may have dropped it way down. Stick with what you are doing, looking good! I can imagine 455 felt ridiculous..I have only walked out 405 and that shit felt nutty!
Title: Re: Training for my first powerlifting meet
Post by: Andrew on October 15, 2016, 11:00:48 PM
Squats are looking great Dave, nice OHP too! 135x6 is no joke, OHP is a bitch and you made it your bitch  8)
Title: Re: Training for my first powerlifting meet
Post by: reduni on October 16, 2016, 06:08:22 PM
Man. 455. I wouldn't even think of that at this point. Nice job.
135x6 is nothing to sneeze at either.
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 16, 2016, 09:03:54 PM
Yeah might not have been the best idea I suppose but really wanted to try.  At no point did I think I was going to crumble and it got off the hooks without a problem.  I'll be sticking with 405 walkouts though.



*****************************

TSA
Week 3 l Day 4

Shorter session

40 minute walk with kids
TSA warmup

Bench

5 x 95
5 x 135
3 x 155
3 x 175
1 x 195 paused

Program sets

4 x 200
4 x 200
4 x 200
4 x 200 rpe 9 - vid - gassed by the end of this.

http://www.youtube.com/watch?v=NHt6QsOfzzQ (http://www.youtube.com/watch?v=NHt6QsOfzzQ)


Paused Deads

5 x 135
3 x 225
3 x 275

Program Sets

3 x 305
3 x 305
3 x 305

That was it.  Skipped rows and close grip bench.  Tomorrow is an off day.  I might get them in then,  Left it here.  Little energy and spent some more time with the kids reading before bed.  Got the important stuff in tonight anyway.

Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on October 16, 2016, 10:55:10 PM
Beauty benching and paused deads Dave! Got the meat and potatoes in!
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 19, 2016, 09:13:01 PM
Completely didn't do my workout yesterday due to baseball playoffs. Tonight's got held off late because of them.  Thankfully the Jays have been eliminated so I can go back to devoting full attention to my workouts  :P



TSA
Week 4 l Day 1
8:00-9:00

Usual warmups including yelling at my tv and jumping up and down in an all out  rage ;D

Squats

5 x bar
5 x 135
3 x 155
3 x 175
3 x 195
2 x 215

Program sets

5 x 240 rpe 9.99
5 x 240 rpe 9.99
5 x 240 rpe 9.99
5 x 240 rpe 9.99
5 x 240 rpe 9.99

Hard ugly reps.  Exhausted and it felt like it during that session.  The days off didn't help.  Diet has been pretty light these last few days.

Bench

5 x 95
5 x 135
3 x 155
3 x 175

Program sets

7 x 185
7 x 185
7 x 185
7 x 185 rpe 9

CGBP

6 x 135
6 x 135
6 x 135
6 x 135 rpe 8

Done.  Skipped rows.  Too tired.  Back on track tomorrow.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on October 19, 2016, 09:53:50 PM
Good job grinding thru. Squats are so hard to get just right, too much rest and they get harder, too often and they get harder, Goldie lox syndrome...it needs to be just right
Title: Re: Training for my first powerlifting meet
Post by: John on October 19, 2016, 10:22:07 PM
LOL at 9.99 RPE. Oh and the Jays  ;D Can thank the Yanks for giving the Indians Miller- the ALCS MVP.

Good job punching the ticket today and now that your time will be free you can get back to the grind.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on October 20, 2016, 09:08:16 AM
RPE 9.99 sets is some serious work! Solid work Dave, I almost feel like I should just kick back and wait for you to catch up, lol.
Title: Re: Training for my first powerlifting meet
Post by: Get-n-fit on October 20, 2016, 09:12:01 AM
what's RPE 9.99?
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 20, 2016, 03:31:28 PM
what's RPE 9.99?


Hey man it means rate of perceived exertion.  I'm still learning how to judge it but yesterday was just hard all around so I put 9.99 as more of a joke than anything.  Just a very hard session that I barely got through :)
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 21, 2016, 08:49:46 PM
TSA (kinda)
Week 4 l Day 2

Usual warmup

Deads

5 x 135
4 x 225
2 x 315 - 1 doh 1 mixed

Program sets

4 x 350 - mixed grip, felt really, really light.

So I broke program a bit...old habits die hard  :P
1 x 415 - pr :)

http://www.youtube.com/watch?v=ZQwVJr-vPes (http://www.youtube.com/watch?v=ZQwVJr-vPes)

Last time I pulled 405 was with my versa grips and it was a few months ago.  This went up pretty smoothly .  At least it sure felt like it.


4 x 350

Called it after this on deads.


Bench

5 x 95
3 x 135
3 x 155
3 x 175

Program sets

5 x 195
5 x 195
5 x 195
5 x 195
5 x 195 rpe about 8.5 I'd guess

Slingshot

1 x 245
F x 255 despite my 5 year old shouting push.
1 x 225 - really light but wiped out at this point.

I'll do my rows tomorrow with squats.  Really happy overall with this one.  Deadlift pr made my day!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on October 21, 2016, 09:11:52 PM
Easy peasy 415...and with no versas!!
Strong pull, way more in the tank too!
Looks like bench went good as well, sweet!
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 21, 2016, 09:21:56 PM
Easy peasy 415...and with no versas!!
Strong pull, way more in the tank too!
Looks like bench went good as well, sweet!

Yup already rethinking my 455 goal for April :)
Title: Re: Training for my first powerlifting meet
Post by: John on October 21, 2016, 09:29:17 PM
Hell ya! Now save the next dead pr for Nov 5th  ;D
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 23, 2016, 06:14:06 PM
Hell ya! Now save the next dead pr for Nov 5th  ;D



Saving my first 320 squat for that day  :bigthumb:



**************************



TSA
Week 4 - day 3

Usual warmup


Squats

5 x 135
5 x 185
3 x 225

Program Set

7 x 230
7 x 230
7 x 230
7 x 230 rpe 7 crazy light feeling today
 

Walkouts

315
365
405 x 2 10 second hold on each

http://www.youtube.com/watch?v=yDF-WDStkWw (http://www.youtube.com/watch?v=yDF-WDStkWw)

315 x 3 - 20 second hold on each - light, feeling more and  more confident

Had to leave and rush out for wife's birthday dinner. 

Upon return

OHP 

7 x 95
7 x 95
7 x 115 rpe 9

No strength left at this point.

Highights were the walkouts for me and how light 230 felt.  Got that bar a bit lower on my back and raised my jhooks up another notch which really helped with the liftoff.  Felt I could've done 20 reps today with 230 which is awesome.  The rest in between screwed me up and I was to tired and sore when I got home to get back in the groove.  Falling way behind Shawn.  At this rate I'll be finishing this program about the same time that you're doing your mock meet. 
Title: Re: Training for my first powerlifting meet
Post by: Andrew on October 24, 2016, 12:35:57 AM
"7 x 230 rpe 7 crazy light feeling today"

Sounds like a good day under the bar Dave. I was confused when i first watched the video, i was expecting to see a set of 230x7 squats. Then i think maybe he is doing imaginary squats, no wonder they felt so light today  :P

I finally figured out it was your walkout  ;D
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 24, 2016, 05:15:09 AM
lol No just threw up the walkout vid. Putting the bar a little lower so figured I'd see if John thought the setup looked ok!
Title: Re: Training for my first powerlifting meet
Post by: tooth on October 24, 2016, 07:35:17 AM
The 415 pull looked easy.  Quit using the versa grip things.  IMO deads are one of the only times we train grip. 
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 24, 2016, 09:33:07 AM
The 415 pull looked easy.  Quit using the versa grip things.  IMO deads are one of the only times we train grip.


Thanks man.  Was surprised at how easy it went up.  I didn't use them for that lift.   
Title: Re: Training for my first powerlifting meet
Post by: FLEX on October 24, 2016, 09:52:55 AM
Dave,

What is your planned first meet?
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 24, 2016, 04:17:53 PM
Dave,

What is your planned first meet?

The rps meet in NY in April.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on October 24, 2016, 04:55:37 PM
Nice session Dave, sorry been busy and haven't had a chance to post. Sounds like squats are in a good place, and that's always a good thing.
Don't worry about keeping up with me, just means I will take a longer deload waiting for you once I am done haha
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 25, 2016, 05:33:46 AM
TSA
Week 4 l Day 4
430-530 am

Bench

4 x 95
4 x 135
4 x 155
3 x 175
1 x 195 paused

Program sets

4 x 205
4 x 205
4 x 205
4 x 205 rpe 8

http://www.youtube.com/watch?v=k6qgfyiuL4M (http://www.youtube.com/watch?v=k6qgfyiuL4M)

superset each program set with:

Cable Rows

10 x +140
10 x +140
10 x +140
10 x +140

Close Grip Bench

3 x 185
3 x 185
3 x 185 rpe 8

These felt pretty light. 

1" pause deads

3 x 135
3 x 225

Program sets

3 x 315
3 x 315
3 x 315 rpe 7

Got it done early today.  Really feel like I'm benefiting from the extra rest days I've been taking lately.  Everything feels so much lighter these last few sessions. 
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on October 25, 2016, 05:43:30 AM
Strong work! 205 looked light weight and solid work on getting it all smashed out that damn early!!
Looks like paused deads felt light as well!
Title: Re: Training for my first powerlifting meet
Post by: piperdown on October 25, 2016, 07:24:17 AM
For being the last set of bench and supersetting with rows, that looked light for you Dave. Sounds like the extra rest days are helping out quite a bit for recovery.
Title: Re: Training for my first powerlifting meet
Post by: Dave on October 25, 2016, 07:01:12 PM
Nice session Dave, sorry been busy and haven't had a chance to post. Sounds like squats are in a good place, and that's always a good thing.
Don't worry about keeping up with me, just means I will take a longer deload waiting for you once I am done haha


You're starting to sound like me with not posting and double sessions lately :D

Strong work! 205 looked light weight and solid work on getting it all smashed out that damn early!!
Looks like paused deads felt light as well!

This program is tough but I'll tell you my lifts seem to be skyrocketing at the moment.  I don't love the 2 deadlift session a week but at least the paused deads are fairly low volume. Bench felt great.  I'm packing on enough weight right now they better be easy lol


For being the last set of bench and supersetting with rows, that looked light for you Dave. Sounds like the extra rest days are helping out quite a bit for recovery.


Thanks Eric.  Wasn't too long ago that 205 was a tough grinder for 1.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on October 28, 2016, 09:59:14 PM
Bench is looking solid. Keep going, Gainz are being had!! Nice Dave
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 07, 2016, 04:15:53 PM
Last couple of weeks have been fairly unproductive in following a program but I did manage a 415 dl pr a couple of weeks ago.  I also finally was able to make the trip to NY to meet John.  We took in the squat portion of a meet that was going on which was an awesome experience for me.  Made me realize I won't even compete against the children :P 

We went back to John's gym and got a good couple hours of form work done and I'm happy to say I hit a 305 pr to depth that of course we didn't get on video but I got a couple of singles at 305 that day.  After hitting that I have no doubt about 315 and beyond even.  Worked on lowering the bar on my back and a couple of other really good cues that I had never heard of before or at least don't remember hearing before.  Also did some work on deads and bench as well.  I left with a ton of information to go over and it will probably take awhile to fully process it all but I started putting it all in action today with deadlifts.

So I'm going to run the Cube program for the next 9 weeks until I leave for Cuba.  I'll deload in Cuba for 1 week and then come home and do a mock meet and see how I do. 

So today was day 1!



Cube
Week 1 l Day 1

Warm up

Heavy Deads

3 x 135
3 x 225
3 x 275

Program Sets

2 x 320
2 x 320
2 x 320
2 x 320
2 x 320

4" Block Pulls

2 x 340 - grip slipped
3 x 340 - vid - chalked up

http://www.youtube.com/watch?v=6tKXWlEKq90 (http://www.youtube.com/watch?v=6tKXWlEKq90)

Deficit Deads on plate (1 1/4 inch)

6 x 300
6 x 300 - vid

http://www.youtube.com/watch?v=cWu1APb516U (http://www.youtube.com/watch?v=cWu1APb516U)

DB Shrugs

10 x 70s
15 x 70s
15 x 70s
15 x 70s

DB Carry for time

20 second x 70s
25 second x 70s
25 second x 70s
27 second x 70s

Back Ext

12 x bw
12 x bw
12 x bw
12 x bw

Cable Rows

10 x +90
10 x +90


Had to get my kids so called it at 2 sets of rows.


Good start to the program.  Trying to remember the cues from John.  Think I did okay with them.  I really like the deficit deads.  Could feel a good stretch with them.  I'm going to add in a supplemental squat day usually on my deadlift day at about 60% or so.  Just not this week.  I'll do some light squats tomorrow instead.  Need another day to recover still.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on November 07, 2016, 05:30:28 PM
And we are off! The day of the dead! Tons of heavy pulls in that one, looked like a cool workout. Solid start and good to see some action in here again!!
Title: Re: Training for my first powerlifting meet
Post by: Andrew on November 07, 2016, 06:12:40 PM
sounds like a great visit with John, awesome of him to help out with form technique, bet it is super effective to receive real time feedback while lifting!!  And that meet must have been cool too. Great to see you back at it, awesome program as well. Good job with those heavy pulls!
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 07, 2016, 06:53:25 PM
And we are off! The day of the dead! Tons of heavy pulls in that one, looked like a cool workout. Solid start and good to see some action in here again!!

Day of the dead is right.  That was a lot of deads today and it felt great.  I'll normally throw some squats in there as well as an accessory but I wanted an extra day.  Old man recovery time and all :D

sounds like a great visit with John, awesome of him to help out with form technique, bet it is super effective to receive real time feedback while lifting!!  And that meet must have been cool too. Great to see you back at it, awesome program as well. Good job with those heavy pulls!

Night and day from getting feedback online from vids.  Actually seeing the cues in person and getting detailed pointers was exactly what I needed.  John's a very good coach and is able to explain things/demonstrate them so they make sense. Helps that he's patient which you need to be dealing with me and my full squat phobia lol 

The meet was awesome and great to see what I've gotten myself into.  Was really cool to see the atmosphere and how everybody is just there to cheer each other on.  When that 16 yr old hit his 700 lb squat he got an awesome cheer.  Was a fun time.  I'll be looking into some more meets around me to go and check out I think.
Title: Re: Training for my first powerlifting meet
Post by: FLEX on November 07, 2016, 07:06:01 PM
Dave,

What is your planned first meet?


The rps meet in NY in April.


We'll see you there:

http://www.iron-sanctuary.com/forums/index.php?topic=3213.0 (http://www.iron-sanctuary.com/forums/index.php?topic=3213.0)

Title: Re: Training for my first powerlifting meet
Post by: Dave on November 07, 2016, 07:22:11 PM
Dave,

What is your planned first meet?


The rps meet in NY in April.


We'll see you there:

[url]http://www.iron-sanctuary.com/forums/index.php?topic=3213.0[/url] ([url]http://www.iron-sanctuary.com/forums/index.php?topic=3213.0[/url])


Can't wait.   After just watching my first live meet I'm kicked into a whole new gear.  Going to be a great time!
Title: Re: Training for my first powerlifting meet
Post by: John on November 07, 2016, 09:22:54 PM
and away we go!

Yes- good visit and see I'm not such a dick in person right?  ;D Glad to help and look forward to some big numbers from you in April!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on November 07, 2016, 09:42:21 PM
and away we go!

Yes- good visit and see I'm not such a dick in person right?  ;D Glad to help and look forward to some big numbers from you in April!
Not a dick in person??? Aw faak I'm out lol
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 08, 2016, 02:49:01 PM
Cube
week 1 l Day 2
Rep Bench Day

light warmup

Started with squats to work on the form and worked up to a 275x2 with triples.  First rep seemed decent, second a bit high.  Started losing a bit of tightness in my lats after rep 1.  Definitely feeling that new bar placement now,  Back was feeling good going in but I knew instantly when I found that new spot on my back lol.  Feet still too wide though.  Got to focus on that.  Felt like I was driving me knees more but with the wider feet again it may not seem like it.  Might get some tape put down on the ground for markers.

http://www.youtube.com/watch?v=90Zn8wwDEc8 (http://www.youtube.com/watch?v=90Zn8wwDEc8)


Bench

bar x 10 wide, 10 comp, 10 close grip
5 x 135

Program Sets

12 x 165
12 x 165
8 x 165

Close Grip Bench

4 x 175
4 x 175

Program calls for 6-8 but was wiped at this point.    Calling it an off day since I've done close grip with more weight for more reps before.

Bench w/1" pause off chest

8 x 155
6 x 155
6 x 135

These are hard.  The weight wasn't issue with these it was getting used to the movement.  Program calls for 10-12 reps but that's going to take awhile to get to I think. 


Lat Pulldowns (plate loaded)

15 x +90
15 x +90
15 x +90
12 x +90

Front/Side DB Raises

12 x 15s
12 x 15s
12 x 15s
12 x 15s

EZ Bar Curls w/fat grips

12 x +40
12 x +40
12 x +40
12 x +40

DB Holds

30seconds x 70s
30seconds x 70s
20seconds x 70s


Holy fuck was I ever done at that point.  Forearms are screaming at me.  Great workout.  Those pause bench reps will take a bit to get used to. 



Going for a 45 minute walk.  Off day tomorrow and Thursday will be squats and lots of them. 
Title: Re: Training for my first powerlifting meet
Post by: piperdown on November 08, 2016, 03:55:43 PM
Helluva first day on a new program  :o

What's the deal with the feet placement?
And, I do not believe I have ever heard of a 1" pause on bench. Boards, yes, pause, no. Sounds interesting (probably not enough to get me to try them...  ;D ) and as brutal as Shawn's mid-pause deads.  :o
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on November 08, 2016, 06:46:11 PM
Sweet session Dave, looks like some tough pressing.  1 inch paused bench sounds hard as faak. Keep after the squat form man, drive in the new cues until they are second nature.  Lot's of solid accessory work in there!
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 08, 2016, 07:03:02 PM
Helluva first day on a new program  :o

What's the deal with the feet placement?
And, I do not believe I have ever heard of a 1" pause on bench. Boards, yes, pause, no. Sounds interesting (probably not enough to get me to try them...  ;D ) and as brutal as Shawn's mid-pause deads.  :o


John is working with me to get my feet a bit closer in.  I have a very wide stance and it could be where I'm getting some of my depth issues from.  So hard to break old habits lol



Sweet session Dave, looks like some tough pressing.  1 inch paused bench sounds hard as faak. Keep after the squat form man, drive in the new cues until they are second nature.  Lot's of solid accessory work in there!


Figured out what I was doing wrong with the 1 inch pause bench.  I was doing a full rep, bringing it back up an inch, pausing and then finishing the rep.  Brought up a vid of Lilly doing this move on the tube and realized you just stop an inch before you chest.  Makes way more sense that wy  ::)      I should really research this shit before I just dive in lol
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on November 08, 2016, 07:59:33 PM
Ah yes, that was actually the way I envisioned it should be done lol. You're way is much harder and sure to crush MOAR gainz!
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 10, 2016, 09:01:48 PM
Late day here so I flipped my squat day and bodybuilding accessory day around. Off all day tomorrow so I'll have all the time in the world to work on squats and form.

Tonight's workout

Cube
Week 1 l Day 3

OHP 6-20 reps

20 x bar
15 x 85
12 x 95
10 x 115
12 x 95

DB Incline Fly

20 x 20s
15 x 30s
15 x 35s
15 x 40s
11 x 45s

EZ Bar Curls w/fat grips

12 x +40
12 x +40
12 x +40
12 x +40
15 x +40

superset these with

Plate loaded Tricep Pushdown (Straight bar)

12 x +40
12 x +40
12 x +40
12 x +40
12 x +40


Some body weight calf raises



Tomorrow will be a lot of squats!
Title: Re: Training for my first powerlifting meet
Post by: John on November 10, 2016, 09:56:26 PM
Lots of squats is good  ;D
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on November 10, 2016, 10:26:45 PM
Nice session Dave although I cried inside a lot not seeing squats:(
Turn my inside frown upside down tomorrow with a big day of squats!!!!!
Lol srs, great work tonight.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on November 11, 2016, 12:25:08 AM
Nice bodybuilding accessory day Dave. My new program has a lot of this too, and I think it is getting my bench to move up. Good luck on the squats tomorrow. I have them too :o
Title: Re: Training for my first powerlifting meet
Post by: John on November 11, 2016, 08:47:06 AM
I took this vid specifically for you last night. Wanted to get the bar placement that I use. The foot placement is narrow because of the injury but so ignore that :D (Only 325 here)

http://youtu.be/pszrRBxbWug (http://youtu.be/pszrRBxbWug)
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 11, 2016, 08:58:46 AM
Awesome thanks John.  Watched it last night on the tube as well. First thought that went through my mind was what the hell is he doing squatting again ;D  Good angles to see the bar placement.  Thanks man!
Title: Re: Training for my first powerlifting meet
Post by: John on November 11, 2016, 10:46:31 AM
Ha well I only worked up to 3-4 sets of 3 paused at this weight so ...

Ya just wanted to get an angle of the bar placement for you. I use to carry it lower but found that where I have it now it sits right on the meet of the rear delt. That way when it gets heavy my elbows/wrists arent holding it in place. You'll find the right spot just keep at it.
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 11, 2016, 11:48:52 AM
2 parts today.  Squats bright and early....early for a day off anyway....accessories tonight.


A lot of squats with my hip circle
leg swings
shoulder stretches with bands

Squats

5 x 135
5 x 155
3 x 175

Program sets

3 x 190
3 x 190
3 x 190
3 x 190
3 x 190
3 x 190
3 x 190 - vid
3 x 190

http://www.youtube.com/watch?v=rSRTrqkR3rY (http://www.youtube.com/watch?v=rSRTrqkR3rY)

Rep 1 was pretty tentative.  Seems I keep doing that on my first reps trying to get used to the new foot position and cues with pushing my knees out more.  Other 2 seemed pretty good to me.  Light weight today so that wasn't an issue and the form felt better the heavier the weight got with the next set.  I'll get there :)


Moar squats

5 x 205
5 x 205

Program calls for olympic or front squats on these 2 sets.  I decided to just keep trying to hammer home this new form and stick with what I've been doing. 

Even Moar - pause at parallel

8 x 175
8 x 175
8 x 175

Squats felt great today.  Really played around with my stance and trying to open up my hips more and push the knees out.   My grip has gone a lot wider since moving the bar a lot further down my back.  I kept working the bands for shoulders between sets.  I definitely loosen up as I went along.   I'll update this post tonight later this afternoon with my accessories.  Off for lunch at The Works with my aunt.  If anybody has one of these burger joints near them, I highly recommend them :)

Light assistance work...rdl's, messed around with my new glute ham raise/back extension and realized I'll probably never compete in the cross fit games :D   Saving the weight carries for tomorrow when I start week 2 with moar deads!!!
Title: Re: Training for my first powerlifting meet
Post by: piperdown on November 11, 2016, 12:10:43 PM
Nice job Dave.

More squats with the new cues will really dig that groove in until it's second nature.

I hear you about the shoulders loosening up as you go along. It's almost painful for me to get under the bar and into position, then everything stretches out by the 3 warmup set and I'm good to go.
Title: Re: Training for my first powerlifting meet
Post by: reduni on November 11, 2016, 01:23:16 PM
Boatload of squats there. Nice work. It took me forever to get the form(and it still probably isnt right but works for me) My first rep usually feels a little off. Not sure why but it's like my body has to line up in a track. It's like that with a lot of the lifts.

Keep hammering at it and it will become second nature in a thousand or so reps ;D
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on November 11, 2016, 03:10:23 PM
There's ma skwaats! Wow lots of them, you weren't kidding! Great day for form work with all that light volume. Ok....so today was a very different looking squat. The stance is much narrower, this really stood out. I think that's a great spot for you. I noticed for the first time a change in the bar position as well, I couldn't really tell in vids before but today it looked noticeably lower (angle)
I saw you working the knees out, all in all this is a really good looking setup for you Davey! John dun good
Title: Re: Training for my first powerlifting meet
Post by: Andrew on November 11, 2016, 05:02:44 PM
while i can tell you are still grooving your new form, those are hands down the best squats form-wise i have ever seen you do Dave. With the narrower stance you are opening up your hips now and its putting you in a much better position in the hole. When you start grooving that movement more and hitting it more fluid, its really gonna click nicely for you. Great work!! You just motivated me to get off my lazy ass and hit my squat session today, thanks bud!
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 15, 2016, 06:43:17 PM
Busy weekend and yesterday kept me out of the gym.  Got back at it today and the lack of food/rest over the last few days showed.  Light, very light deads tonight and they completely gassed me.  Got in though and got some work done but not nearly what I was hoping for.  Better session tomorrow I'm sure.


"Explosive" Deads - more like slow motion deads lol

5 x 135
5 x 225
3 x 245

program sets

3 x 265
3 x 265
3 x 265
3 x 265
3 x 265
3 x 265
3 x 265
3 x 265

Block pulls

5 x 280
5 x 280

Deficit Deads (on a 45lb plate)

8 x 245
8 x 245
8 x 245

Shrugs

10 x 245
10 x 245
10 x 245

DB Rows

10 x 70s
10 x 70s

Done! Didn't squat like planned but realized pretty early on into the deads that it probably wasn't going to happen.  It was an optional accessory for me today so I won't sweat it.  Got a big volume squat day coming up later this week.   Gotta get some more food into me. 



Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on November 15, 2016, 07:09:26 PM
Lots of pulls were done, explosive or not. Big session, nice work!
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 15, 2016, 07:12:14 PM
Some legendary rest times between sets today  ::)
Title: Re: Training for my first powerlifting meet
Post by: piperdown on November 15, 2016, 08:21:58 PM
Lots of DL volume Dave. FFS I don't blame you for not trying to squat too.
Man, if that kind of posterior training doesn't make the hammies grow I'm not sure what would  :o
Title: Re: Training for my first powerlifting meet
Post by: Andrew on November 17, 2016, 01:10:19 AM
Nice Deads and variations as well, Since i'm being lazy and deloading i'm IN for watching your squat day  ;D
Title: Re: Training for my first powerlifting meet
Post by: John on November 17, 2016, 07:50:39 AM
How are the deads felling? New cues help at all?
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 17, 2016, 08:38:42 PM
Thanks guys!

John new cues are good. The toughest of them are the deadlift ones. Once I get my lats set and move into position I seem to lose the tightness and have to reset.  Once I do though I instantly feel the bar lock in and at the lighter weights start to raise up a bit.  Will just need moar practice!





Bench

wamups

Program Sets

2 x 190
2 x 190
2 x 190
2 x 190
2 x 190 pause

http://www.youtube.com/watch?v=riJozXGh7p8 (http://www.youtube.com/watch?v=riJozXGh7p8)

Close Grip Bench

3 x 200 weight pr
2 x 200

1" pause off chest

6 x 175
6 x 175
6 x 175

Lap Pulldowns

15 x +90
15 x +90
15 x +90

EZ Bar Curls w/fat grips

12 x +40
12 x +40
12 x +40

DB Front and Side Raise

12 x 15s
12 x 15s
12 x 15s

DB Carries

70s x 2 approx 30 seconds each



And promptly threw up after :( and not from being teh hardcorz :)   I've been avoiding this for long enough I guess.  Feel a bit better after being sick but not 100 percent.  Hopefully a good sleep will help. I'm off tomorrow anyway and hoping to squat.  Will have to see now though.
Title: Re: Training for my first powerlifting meet
Post by: piperdown on November 18, 2016, 07:21:53 AM
Sorry to hear you're not feeling 100% Dave. Even though you're not, that bench was pretty smooth on the last set. Good pause too on the 2nd rep.
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 18, 2016, 10:08:40 AM
Sorry to hear you're not feeling 100% Dave. Even though you're not, that bench was pretty smooth on the last set. Good pause too on the 2nd rep.


Man that ended up being a rough night.  Last time I threw up like that was when I had the norwalk virus 15 years ago.  Lasted until about 3 in the morning.  Funny enough feeling pretty good today though.  Not sure about squats tonight though  :o
Title: Re: Training for my first powerlifting meet
Post by: Andrew on November 18, 2016, 01:47:34 PM
Awe man, throwing up is horrible...hydrate, hydrate, hydrate. It took  me several days to recover when i had the food poisoning last month. Pedialyte is good stuff
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on November 18, 2016, 03:43:15 PM
Nice session Dave, great job on the CGBP PR. Hope u feel better bud, puking sucks, puking during squats sucks worse!
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 19, 2016, 02:05:17 PM
Got back under the bar for a mini version of today's squat workout after being stuck in bed for the last day and a half with the flu.  Did some of the session but not all.  Barely eaten a thing since Thursday night so energy wasn't really there at all. 


Squats

10 x bar
5 x 95
5 x 135
5 x 155
3 x 175

Program Sets - 8-10 reps

8 x 205
8 x 205
8 x 205

That was it.  Depth wasn't great today at all and by the last set was ready to go back to bed lol  Need to get some food into me and rebound tomorrow.  Happy enough to have gotten some work in anyway. 

Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on November 19, 2016, 03:20:52 PM
Good to see some squats! Vids looked good to me Davey!
Title: Re: Training for my first powerlifting meet
Post by: reduni on November 19, 2016, 06:14:17 PM
Bench looked good Dave. Nice pause. Good on ya to still get in the gym after being sick. Don't think I would have done that. especially on squat day. I'm not surprised that there was no energy but you still got er done.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on November 19, 2016, 08:46:10 PM
you're either super dedicated or half crazy to squat when battling the flu :D . Good job Dave, get well soon
Title: Re: Training for my first powerlifting meet
Post by: John on November 19, 2016, 10:54:55 PM
Dave- first off get some damn rest!

Second I like the beard. Mine is coming in nicely but I can't wait to shave it at the in Dec.  ;D

Three- no BS Dave sick or not those might have been the best looking squats Ive seen from you yet!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on November 20, 2016, 12:03:15 AM
Dave- first off get some damn rest!

Second I like the beard. Mine is coming in nicely but I can't wait to shave it at the in Dec.  ;D

Three- no BS Dave sick or not those might have been the best looking squats Ive seen from you yet!
I thought that about the squats as well, glad I am not crazy 8)
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 20, 2016, 12:10:08 AM
Good to see some squats! Vids looked good to me Davey!


They were tough to do today but I'm glad I got them in.  I'm feeling a lot better just really underfed.  Still can't stomach the though of food :(


Bench looked good Dave. Nice pause. Good on ya to still get in the gym after being sick. Don't think I would have done that. especially on squat day. I'm not surprised that there was no energy but you still got er done.


Yeah had to keep it nice and short today :)


you're either super dedicated or half crazy to squat when battling the flu :D . Good job Dave, get well soon

I'm more or less better just tired and weak feeling from lack of food.  Was a pretty quick virus for the most part.  Still can't eat much but wanted to get some work done.   I should be back on track fully by Monday.


Dave- first off get some damn rest!

Second I like the beard. Mine is coming in nicely but I can't wait to shave it at the in Dec.  ;D

Three- no BS Dave sick or not those might have been the best looking squats Ive seen from you yet!

Quite the compliment John, thanks.  They will take a lot of work to get used to because I've been doing them the other way for so long.  Each rep feels awkward but they are getting better as reps go on.  Set 3 was definitely the best of the bunch.  So hard not to go back to the wider feet lol

Beard will be gone on Monday. I have two big presentations and I don't have it grown in fully enough to get away with it :(



I thought that about the squats as well, glad I am not crazy 8)

I should squat sick moar often ;D  Appreciate it guys.  Feels pretty good to know the work is paying off.
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 21, 2016, 07:17:26 PM
Did some squats again tonight. Still feeling like shit. Got some real food in me today though.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on November 21, 2016, 10:23:33 PM
got some foodz in, sounds like you are on the mend.  No rush. You can still kick my ass in April
Title: Re: Training for my first powerlifting meet
Post by: flounderbout on November 22, 2016, 06:25:01 AM
Great to see you getting on the platform Dave.  Sorry about the flu.  I feel you...  :-X
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 22, 2016, 06:36:55 AM
Just when I thought work was calming down for a few months it's picked right back up again with more projects and classes. It's great to be busy but this sure does get in the way of posting time :P  I'll be re-figuring this workout schedule down to 3 days a week training for the foreseeable future anyway and making sure to squat each session.  1 heavy, 2 lighter.  I need to get this form dialed in. 



got some foodz in, sounds like you are on the mend.  No rush. You can still kick my ass in April

lol well I do appreciate the vote of confidence I think my goal for this will be to OSMK (out squat my kids) :D


Have you given any more thought to making the trip?  I know it would be a long one for you.



Great to see you getting on the platform Dave.  Sorry about the flu.  I feel you...  :-X

And there he is :)  Welcome man, great to see you around here.  Feeling better today so will be looking to hopefully get a full session in tonight.

Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on November 22, 2016, 10:02:19 AM
Still plagued by the Ebola >:(  That sucks about work and you have to change you're program again.  Hope life lets up a bit and you can get back on da gain train!
Title: Re: Training for my first powerlifting meet
Post by: reduni on November 22, 2016, 01:01:31 PM
Glad you're feeling better. But of course something else gets in the way of a regular lifting schedule. It sure sucks that we all have to work but I guess such is life. I'm sure you'll find a program that works for your goals and schedule. Good luck.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on November 22, 2016, 10:17:11 PM

Have you given any more thought to making the trip?  I know it would be a long one for you.


At this point its a go. I'm planning on being there. I want to take my wife because we've been wanting to make an East Coast trip for awhile but it doesn't look good for that because our daughter has school. I will try to see if my daughter can go to a friends house for a week so i can take the wife along. Otherwise it will probably be just me.

Darn work stress is tough. Keep at it, just do what you can and dont worry about it, things will likely slow down and come together with the new year
Title: Re: Training for my first powerlifting meet
Post by: John on November 22, 2016, 11:28:45 PM

Have you given any more thought to making the trip?  I know it would be a long one for you.


At this point its a go. I'm planning on being there. I want to take my wife because we've been wanting to make an East Coast trip for awhile but it doesn't look good for that because our daughter has school. I will try to see if my daughter can go to a friends house for a week so i can take the wife along. Otherwise it will probably be just me.

Darn work stress is tough. Keep at it, just do what you can and dont worry about it, things will likely slow down and come together with the new year

Oh hell ya!. If you are making the trip you better be stepping on the platform, too!!


Dave- if 3 days a week squat/deads/squat.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on November 23, 2016, 12:03:52 AM

Have you given any more thought to making the trip?  I know it would be a long one for you.


At this point its a go. I'm planning on being there. I want to take my wife because we've been wanting to make an East Coast trip for awhile but it doesn't look good for that because our daughter has school. I will try to see if my daughter can go to a friends house for a week so i can take the wife along. Otherwise it will probably be just me.

Darn work stress is tough. Keep at it, just do what you can and dont worry about it, things will likely slow down and come together with the new year

Oh hell ya!. If you are making the trip you better be stepping on the platform, too!!


Dave- if 3 days a week squat/deads/squat.

Of course! If I make the trip i'Ill be on the platform for sure. Got to get that 1100 mark
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 23, 2016, 04:38:42 AM
All good guys I'm not changing programs I guess I should have clarified.  Cube has a 3 day version that's what I meant I just want to make sure I start my other 2 sessions with some light squats. The new form still feels really strange so need to keep hammering it in.   I'm planning on doing that and if time permits I'll throw in a 4th day.  I just know right now getting 3 in a week is more realistic so I'm not going to try and force the issue with a 4 day program right now. 



Andrew awesome news man!! You'll get that 1100 and beyond. 


Deads tonight :)
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 23, 2016, 06:28:21 PM
Made up for a bit of lost time due to being sick  Still not feeling 100 percent but much, much better.  Skipped accessories and just did bench and deads keeping to the bare minimum of reps today.


Bench 4-8 reps

4 x 190
4 x 190
4 x 190

Close Grip Bench 2-3 reps

2 x 200
2 x 200

1" pause of chest 6-8 reps

6 x 175
6 x 175


Deads

2 x 370
2 x 370
2 x 370

http://www.youtube.com/watch?v=esE3yJWc80o (http://www.youtube.com/watch?v=esE3yJWc80o)

Block Pulls 1-2 reps

1 x 395
1 x 395

http://www.youtube.com/watch?v=Rykb3lgxYx8 (http://www.youtube.com/watch?v=Rykb3lgxYx8)

http://www.youtube.com/watch?v=FN2ddWTq0Y0 (http://www.youtube.com/watch?v=FN2ddWTq0Y0)

Not really sure those pulls looked very good but pretty much  the most I could do today. 

Deficit Deads 3-5 reps (on 45lb plate)

3 x 355
3 x 355



That's it!  Squats on Friday :)

Title: Re: Training for my first powerlifting meet
Post by: reduni on November 23, 2016, 08:13:40 PM
Nice variety on your deads Dave. That's some pretty good volume between bench and deads. Paused bench must be  tough after the rest.
Title: Re: Training for my first powerlifting meet
Post by: piperdown on November 23, 2016, 08:20:44 PM
Just be happy your "Dave is sick and is weak so here's my piddly deads" is better than "Eric feels good and hasn't been sick but can only pull 340 for 1"  :P    ;D
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on November 23, 2016, 08:23:10 PM
Awesome session Dave, pretty big one with all the bench before deads! Strong pulls dood!
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 25, 2016, 10:16:56 AM
Nice variety on your deads Dave. That's some pretty good volume between bench and deads. Paused bench must be  tough after the rest.

Thanks man there are some definitely some interesting variations assigned in this program.  One of the reasons I really like it :)  Pause bench is tougher than I thought it would be because he wants you to stop the bar an inch off your chest (not sure why) that's how I benched when I first started a couple of years ago and it took John ages to hammer real form into my head now I'm trying to undo his yelling at me and go back to what I was doing originally for just a couple of sets every bench workout ;D

Just be happy your "Dave is sick and is weak so here's my piddly deads" is better than "Eric feels good and hasn't been sick but can only pull 340 for 1"  :P    ;D

I could have sworn you pulled 405 before?  I must have confused that with somebody else.   Either way thanks it was pretty good and I'm glad that I'm able to consistently pull close to 400 every session now.  I have a far off dream of pulling 500 in April at the meet so hopefully all of this extra deads work will help. 

Awesome session Dave, pretty big one with all the bench before deads! Strong pulls dood!


Thanks buddy! Bench felt like a house.
Title: Re: Training for my first powerlifting meet
Post by: piperdown on November 25, 2016, 10:48:52 AM
^^^Last spring I pulled 385x1 clean. I attempted to pull 405, got close and pulled muscles in my lower back that set me back about 4 months. I didn't count it cause I wasn't fully locked out. I'm probably 3 months out from being able to get 370x2 unless some miracle happens lol.
I just need more muscle in my legs. Said it before but I absolutely didn't work them when I was younger. I haven't measured the thigh for a while but when I started and was about 220 and 30%bf they measured 21 inches (rather small for a guy 5'11" and medium build). Measured them last spring and they were 22 1/2 and I was down to about 20%bf.
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 25, 2016, 02:44:38 PM
Ah gotcha!! Thought I remembered that.  I thought your 405 was good but definitely remember you hurting your back now that you mention that.  Just out of curiosity I measured my left thigh and I'm at 24 and roughly about 40% bf :D Well that's a bit of an exaggeration but those measurements are very close to yours.  You'll get there pretty soon. It took me a looong  time to get 405 more than an inch off the ground.  I'm really hoping to try 455 mid January and have it go up.  My grip strength is my limiting factor with deads though.   
Title: Re: Training for my first powerlifting meet
Post by: piperdown on November 25, 2016, 02:46:55 PM
Ah gotcha!! Thought I remembered that.  I thought your 405 was good but definitely remember you hurting your back now that you mention that.  Just out of curiosity I measured my left thigh and I'm at 24 and roughly about 40% bf :D Well that's a bit of an exaggeration but those measurements are very close to yours.  You'll get there pretty soon. It took me a looong  time to get 405 more than an inch off the ground.  I'm really hoping to try 455 mid January and have it go up.  My grip strength is my limiting factor with deads though.

LOL, I hear you. My grip is good, it's everything else that needs work  :-[  :)
Title: Re: Training for my first powerlifting meet
Post by: John on November 25, 2016, 09:27:56 PM
Ah gotcha!! Thought I remembered that.  I thought your 405 was good but definitely remember you hurting your back now that you mention that.  Just out of curiosity I measured my left thigh and I'm at 24 and roughly about 40% bf :D Well that's a bit of an exaggeration but those measurements are very close to yours.  You'll get there pretty soon. It took me a looong  time to get 405 more than an inch off the ground.  I'm really hoping to try 455 mid January and have it go up.  My grip strength is my limiting factor with deads though.


LOL, I hear you. My grip is good, it's everything else that needs work  :-[  :)


MOAR squats will help :D

Better looking deads, Dave.

Remember all the stuff I talked about when we trained? MB says basically what I was saying here. Worth a watch to re-remembe some stuff.

http://youtu.be/tAQpn83omEk (http://youtu.be/tAQpn83omEk)
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 26, 2016, 07:23:06 AM
Thanks John I'll watch that in a bit.  I'm trying to remember all the cues.  Tightening the lats before grabbing the bar, foot width and tightening up with the bar before I even pull.  With 225 it'll come off the ground a bit naturally.  Struggling a bit with tightening the lats before reaching the bar because I'm finding that is losing my tightness. Seemed to go ok.  I'm happy that high 300's are becoming normal now and I'm sure if I was feeling 100 percent I would have gotten the max reps pretty easily. 


Squats in a couple of hours :)
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on November 27, 2016, 04:54:45 AM
I heard squats..
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 27, 2016, 08:21:09 AM
Couple hours ended up being a few more and never got to logging it.  As always can't stand how the gym looks so moved things around a bit before my session.  Room dimensions suck.  Also drilled a hole in my belt for the first time.  Normally when I get to the point where I need to do this I go on a diet instead.  Decided this time to try and keep riding the strength wave for a bit. Starting to look for a new one too.  Christmas is coming.  Finally got around to watching last week's walking dead last night after the hockey game too.  Pretty disappointing episode but the hockey game was great ;)



OES
(Out Eat Shawn - I can win at something around here ;D)

Explosive Squats

2 x 205
2 x 205
2 x 205
2 x 205
2 x 205
2 x 205

Moar Squats

5 x 220
5 x 220

Paused Squats

6 x 190 paused
6 x 190 paused
6 x 190 paused


Did some rdl's, curls, tricep pushdowns and flat bench.


Squats weren't exactly heavy.  Have some time today and might work on some walkouts since I haven't done them in awhile. 

Title: Re: Training for my first powerlifting meet
Post by: piperdown on November 27, 2016, 09:46:26 AM
Might not have been heavy-heavy, but it was good weight and you got lots of volume it. That's got to grease the groove.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on November 27, 2016, 12:45:26 PM
Good job Dave, OES FTW. I'm gonna go hunt down your YouTube channel and sub it
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 27, 2016, 12:59:19 PM
Yeah it was heavy enough lol



Did some more low rep squats today to keep dialing in the form an then some heavy walkouts.  My pie in the sky goal for April is still a 355 squat so I walked it out to see how it felt  It felt heavy!!!!  Just did some light stretching and mobility stuff today. 

This is what I'm aiming for April.  This would be a holy shit I can't believe I got it total for me but realistically anything over 1000 total and I'm leaving happy but this isn't completely out of reach I don't think. The stretch will probably be the squat.  I'm pretty confident I'll be closing in on the deadlift by then.  Need to eat to get there :)


(http://i.imgur.com/0h9uXKQl.jpg)
 



Big Christmas set up day around here and our annual dinner out with friends.  Going to eat tonight ;D


Good job Dave, OES FTW. I'm gonna go hunt down your YouTube channel and sub it


Thanks man.   I didn't bother uploading any of the 205 or 220 squats.  I'm happy enough with form right now at that weight.  I'll make sure to start posting more vids though especially when I'm hitting the heavier weights for reps where form will start to break down.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on November 27, 2016, 01:02:37 PM
Ahhh I see.....Your coming at me hard with those numbers. I believe you can hit 355...April will be fun
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 27, 2016, 01:28:13 PM
Ahhh I see.....Your coming at me hard with those numbers. I believe you can hit 355...April will be fun


Lol i wish. 355 will be in your rearview mirror by then. Maybe we can have a reasonable bench challenge ;D
Title: Re: Training for my first powerlifting meet
Post by: Andrew on November 27, 2016, 04:00:05 PM
I hope you hit these goals. Your goal of 1110 is 35lbs over my current total and I would be very happy to hit that. 255 bench at a meet would be real good. I hit 220 last meet and failed at 230. Don't know why but out of all the lifts, bench is the one that felt hardest in a Meet setting. It was probably all in my head
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on November 27, 2016, 07:42:53 PM
Nice squattin Davey, good Weight to dial in the new cues! 355 is going down!
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 28, 2016, 04:45:37 AM
Sucked it up and after a lot of convincing I dragged myself out of bed at 0330.


Started with my accessories today to warm up.


Lat Pulldowns 4 sets of 12 w/+90lbs
Side/Front DB Raises 4 sets of 12 w/15 lbs
EZ Bar Curls with fat grips  4 sets of 12 w/+20 lbs


Bar warmup reps and lots of banded facepulls and pull aparts

Bench 2 reps each

2 x 200
2 x 200
2 x 200

http://www.youtube.com/watch?v=TuhpBmKSwyM (http://www.youtube.com/watch?v=TuhpBmKSwyM)

Close Grip BP 1-2 reps

1 x 210 (weight pr)
2 x 210 (rep pr :P)

1" Pause off of chest 3-5 reps

5 x 190
3 x 190

Bench felt pretty damn heavy today.

Decent session.     Once I got up and moving it all went great.  I used to love working out at this time of day so hopefully I can get back in the habit.

Didn't do any squats today because of the extras I threw in yesterday.

Deads on Wednesday.
Title: Re: Training for my first powerlifting meet
Post by: piperdown on November 28, 2016, 07:34:03 AM
0330....no thanks!

Might have felt heavy Dave, but it sure didn't look like it!
Congrats on the rep PR  ;)
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on November 28, 2016, 11:16:27 AM
Made it up for a morning session! Awesome, strong pressing and the CGBP is flying along, I found that helped a ton with my bench on TSA. Think you have hit some new ground!
Title: Re: Training for my first powerlifting meet
Post by: John on November 28, 2016, 11:42:37 AM
Those are some lofty goals! Nothing left to do but get to lifting :)
Title: Re: Training for my first powerlifting meet
Post by: tooth on November 28, 2016, 11:58:08 AM
I don't see any good reason for you not to make those goals by April.  Especially if you plan on eating up over the winter. 
Title: Re: Training for my first powerlifting meet
Post by: Bando on November 28, 2016, 02:15:35 PM
Sucked it up and after a lot of convincing I dragged myself out of bed at 0330.


:no:
Title: Re: Training for my first powerlifting meet
Post by: Andrew on November 28, 2016, 03:09:02 PM
Sucked it up and after a lot of convincing I dragged myself out of bed at 0330.


:no:

This explains my phone beeping at me at 1:00am this morning when you posted your youtube vid :D....nice benchin Dave, i better turn off my Youtube notifications for your channel with these early morning workouts
Title: Re: Training for my first powerlifting meet
Post by: Dave on November 29, 2016, 11:15:54 AM
0330....no thanks!

Might have felt heavy Dave, but it sure didn't look like it!
Congrats on the rep PR  ;)


Thanks Eric.  Pretty excited with how well cg has gone lately.   

Made it up for a morning session! Awesome, strong pressing and the CGBP is flying along, I found that helped a ton with my bench on TSA. Think you have hit some new ground!


It was early but worth it.  Had the dentist last night after work so guaranteed I was getting that session in after that. 


Those are some lofty goals! Nothing left to do but get to lifting :)


Just going to keep hitting it hard and see what happens ;D


I don't see any good reason for you not to make those goals by April.  Especially if you plan on eating up over the winter. 


Thanks man, I'm keeping optimistic!!


Sucked it up and after a lot of convincing I dragged myself out of bed at 0330.


:no:

Yeah I kept telling myself that. Once I got up and moving it wasn't too bad.


Sucked it up and after a lot of convincing I dragged myself out of bed at 0330.


:no:

This explains my phone beeping at me at 1:00am this morning when you posted your youtube vid :D....nice benchin Dave, i better turn off my Youtube notifications for your channel with these early morning workouts


lol silent ringer man!! I gotta keep after the benching before  you completely leave me in your dust.....again :)
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 01, 2016, 06:04:51 PM
Deads only program sets

2 x 305
2 x 305
2 x 305
2 x 305
2 x 305
2 x 305

Block Pulls

5 x 330
5 x 330

Deficit deads

6 x 285
6 x 285

Each and every rep was unnaturally heavy today.  So much for my grand plan of hitting the workouts before work  ::)   Will go down and hit the accessory portion to this tomorrow and then squat on Saturday.   



Those are some lofty goals!

At this rate, no fucking kidding  >:(  Already dreading squats on Saturday. 
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on December 01, 2016, 06:51:45 PM
Well you got some work in Davey. Bummer you have to take so many days off between sessions but at least you are getting some work in when you can. Keep plugging and it was a great looking deadlift session!
Title: Re: Training for my first powerlifting meet
Post by: Andrew on December 01, 2016, 07:13:01 PM
Sticking with it and keep hitting dat iron when you can!
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 01, 2016, 07:50:48 PM
Well you got some work in Davey. Bummer you have to take so many days off between sessions but at least you are getting some work in when you can. Keep plugging and it was a great looking deadlift session!

Yeah some weight was moved and it really wasn't all that bad.  Wish 330 hadn't felt so heavy but it happens.  Only had one extra day off between workouts. I'll still be able to hit 3x week no matter what. 

Sticking with it and keep hitting dat iron when you can!


Can't let you get too far out of reach with the bench :)
Title: Re: Training for my first powerlifting meet
Post by: reduni on December 01, 2016, 10:41:06 PM
Some nice lifting. We all have those days man. Just keep lifting. 3 days is better than 0 days.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on December 04, 2016, 01:16:36 AM
Caught your vids on da tube, solid lifting!
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 11, 2016, 02:51:10 PM
Smolov JR for the next 3 weeks.  Follow that up with a week off, mock meet and then I'm off to Cuba with my dad for a week and probably just do whatever the hotel gym will allow. 


Been pretty much slacking lately so this should knock that right the hell out of me :)


Yesterday:

Squats 6x6@220 lbs

http://www.youtube.com/watch?v=ItDcHoI3vRk&t=30s (http://www.youtube.com/watch?v=ItDcHoI3vRk&t=30s)


Today:

Bench 6x6@170 lbs pretty damn light and easy today

http://www.youtube.com/watch?v=g1ZzIL5YTJM (http://www.youtube.com/watch?v=g1ZzIL5YTJM)


Squats 7 sets of 5@235 lbs

http://www.youtube.com/watch?v=TDNKdk-grCk&t=6s (http://www.youtube.com/watch?v=TDNKdk-grCk&t=6s)




No squats for the next couple of days,  Will bench again either tomorrow or Tuesday.  Actually feels great to be running smolov JR again :o


Would love to sit down and put my feet up but an afternoon of street hockey in the snow is about to happen.  Enjoy your weekend guys ;D
Title: Re: Training for my first powerlifting meet
Post by: Andrew on December 11, 2016, 04:23:45 PM
ADHD programming :D...j/k..kinda srs

Keep going Dave-- your sets have been looking good!! Lots of positive stuff to focus on, vacation coming!
Title: Re: Training for my first powerlifting meet
Post by: reduni on December 11, 2016, 08:10:12 PM
Boatload of squats there Dave. Nice work. Bench looked pretty easy too. Liked the pause on the last rep. SWEET!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on December 11, 2016, 10:32:05 PM
Hardwork the last couple Dave, double smolov Jr is pretty nutbar! Go get dem gainz
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 13, 2016, 08:36:30 PM
Smolov JR bench

http://www.youtube.com/watch?v=yew7pF6N9uw (http://www.youtube.com/watch?v=yew7pF6N9uw)

No real issues tonight.  A bit tired by the end.  Rpe maybe about an 8.



And up next, probably tomorrow, will be moar squats :)

(http://i.imgur.com/Vs6hSlGl.jpg)
Title: Re: Training for my first powerlifting meet
Post by: Andrew on December 13, 2016, 09:32:40 PM
Benching looking good, and that's a hell of a squat session you have queued up for tomorrow. Just take it one rep at a time and you'll get thru it just fine
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on December 13, 2016, 10:39:55 PM
Bench is looking real good Dave, the form is improving bigtime and looking quite solid! Smash them squats tomorrow!
Title: Re: Training for my first powerlifting meet
Post by: Andrew on December 13, 2016, 10:58:11 PM
Got to say I love that chalk board complete with sm2sm!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on December 13, 2016, 11:07:20 PM
Yes, I do love that board as well!
Title: Re: Training for my first powerlifting meet
Post by: Andrew on December 14, 2016, 11:32:31 PM
Lets see those squats Dave :bump!:
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 15, 2016, 04:53:20 AM
Tonight. I have my excuses but I'll save them ;D  Off tomorrow too so I'll be getting my last 2 sessions of the week in back to back.
Title: Re: Training for my first powerlifting meet
Post by: John on December 15, 2016, 09:08:26 AM
The thought of running smolov makes me want to hurl.

April is coming and you've layed down the money. Time to get to work!! Where are the squats!? ;D
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on December 15, 2016, 03:47:40 PM
8 sets of 4! Gooooooo gettum Davey!!!
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 15, 2016, 05:18:29 PM
8 sets of 5 coming up.  Smolov doesn't own me :P
Title: Re: Training for my first powerlifting meet
Post by: doughnutgut on December 15, 2016, 05:46:42 PM
8 sets of 5 coming up.  Smolov doesn't own me :P


YET....




I will eat my own bolox if you survive 2 cycles of smolov. :D
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 15, 2016, 10:44:56 PM
8 sets of 5 coming up.  Smolov doesn't own me :P


YET....




I will eat my own bolox if you survive 2 cycles of smolov. :D

Deal ;D
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 15, 2016, 10:53:16 PM
Smolov Squats

8 sets of 5 with 250 lbs

Some reps were ok and others were pretty terrible.  Having a hard time staying tight and getting my breathing sorted out.  I'm sure all the endless squatting will help get me back on track,  Hard day but got the work in. 


Couple of the sets...
http://www.youtube.com/watch?v=_N7lll8brBU (http://www.youtube.com/watch?v=_N7lll8brBU)
http://www.youtube.com/watch?v=66H-noylG6c (http://www.youtube.com/watch?v=66H-noylG6c)

10 sets of 3 next with 265 lbs.  Should be an easier day if that makes any sense lol
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on December 15, 2016, 10:58:29 PM
Killer work to get through that craziness Dave! I don't think you're squat has a choice but to get better!
Great job
Title: Re: Training for my first powerlifting meet
Post by: Andrew on December 16, 2016, 12:28:26 AM
Good lord that's a lot of reps. Nicely done Dave. You fucking delivered my man!!
Title: Re: Training for my first powerlifting meet
Post by: John on December 16, 2016, 07:59:17 AM
(https://cdn.meme.am/cache/instances/folder149/61864149.jpg)
Title: Re: Training for my first powerlifting meet
Post by: FLEX on December 16, 2016, 08:04:22 AM
(https://cdn.meme.am/cache/instances/folder149/61864149.j)

:yes:
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 16, 2016, 08:17:35 AM
That's the plan 8) I love the triples day on smolov especially since there's no timer on them like that crazy JC program ;D



That last rep on my last set nearly didn't happen.  No matter what I was doing I didn't seem to be able to brace myself or get tight I guess beforehand.  Probably just exhaustion at that point.  Surprisingly feeling great this morning.  No real soreness or anything.   
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 16, 2016, 11:19:05 AM
Smolov JR Bench

Not a very difficult day again.  8 sets of 4 w/195

http://www.youtube.com/watch?v=1gu5Y3bTWVo&t=7s (http://www.youtube.com/watch?v=1gu5Y3bTWVo&t=7s)

Next up for bench will be 10 sets of 3 with 210 lbs. 
Title: Re: Training for my first powerlifting meet
Post by: reduni on December 16, 2016, 11:42:22 AM
Lot of sets Dave. Looked good. I'm sure it will get harder soon and then you'll be wishing for this again :o
Title: Re: Training for my first powerlifting meet
Post by: Andrew on December 16, 2016, 01:08:47 PM
Solid, even snuck a few extra reps in on that last set
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on December 16, 2016, 02:11:58 PM
Oh ya! Bench is looking good Dave, you are tighter on the bench and gaining power! Smolov doesn't have shit on you with those pauses...and 3 extra reps the last set!!
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 17, 2016, 09:05:52 PM
Plan today was to squat and then finish off the week with benching tomorrow.  After getting home after a movie (Rogue One was pretty good) and shoveling my driveway and then my neighbors driveway I decided to flip the order and get after squats fresh in the morning.  Probably ended up being a good idea since benching was a nightmare today too.  Called for 10 sets of 3 with 210 (I've been bumping 15 lbs which is probably also a mistake)  Got to set 7 and failed after rep 2.  Tried again for set 8 and struggled getting it off the hooks properly.  Fuck it, not my day.   Elbows are screaming at me. Back tomorrow morning with squats.


Couple of the sets before the roll of shame. 
http://www.youtube.com/watch?v=HpQttumhYiU (http://www.youtube.com/watch?v=HpQttumhYiU)

Tonight just didn't seem to go my way.  Making up for it tomorrow :)


Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on December 17, 2016, 10:09:46 PM
Got some good heavy volume in before the crash and butn Dave. Hitting all those triples of 210 shows how much progress you have made on bench! Kill dem squats tomorrow!
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 18, 2016, 05:01:42 PM
(http://i.imgur.com/XIZMu7Jl.jpg)
;D

Smolov Squats
10 sets of 3 w/265 lbs
These felt great today but was very much done by the end.  Followed up with some walkouts up to 365.

http://www.youtube.com/watch?v=TAURG-qbnBU (http://www.youtube.com/watch?v=TAURG-qbnBU)


Next squat day will be 4 sets of 9 with 225 lbs.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on December 18, 2016, 05:02:49 PM
Looking solid Dave, trying to figure out what bolox are but doesn't sound like it would be very tasty
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 18, 2016, 05:08:38 PM
Looking solid Dave, trying to figure out what bolox are but doesn't sound like it would be very tasty


lol I have a guess but we'll have to see what Leigh says.  Half the time I need a dictionary to figure out what he's saying ;D
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on December 18, 2016, 06:54:36 PM
Hard working session Dave, 30 reps of 265 smashed to pieces! Lol'd at the motivation board!
Title: Re: Training for my first powerlifting meet
Post by: John on December 18, 2016, 07:17:12 PM


Survived another day. One closer to dinner for DNG- main course of bollox! (Which I think means testicles)
Title: Re: Training for my first powerlifting meet
Post by: doughnutgut on December 19, 2016, 02:06:20 AM
Lol.


That is rather funny.
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 19, 2016, 05:03:45 AM
 What isn't funny is the head to toe doms.  But they will pass.  I will squat myself right into my grave before I stop  now ;D 
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 20, 2016, 04:50:34 AM
I reset my increments on the smolov jr bench so they are not quite so aggressive.  I think I went a little out of control on that with that  :o  I've been dealing with some nagging pain in my right arm around the top of my forearm lately. For those that followed my old journals at bb.com this is the same aching pain I used to get from playing ball hockey.  Not sure if it's overextending or pressure or what so I'm going to watch this closely and if it gets really bad I'll ditch the bench portion.  Squat is the main priority here and the bench is just to do this program again and see if I can't push myself a little harder lately.  Not worth it if I hurt myself though.

Today felt fine for the most part. 

Bench 6x6 with 170 lbs

http://www.youtube.com/watch?v=_n8524UuSDc (http://www.youtube.com/watch?v=_n8524UuSDc)

Squats tonight or tomorrow.  Probably tonight. 
Title: Re: Training for my first powerlifting meet
Post by: Andrew on December 20, 2016, 10:52:41 AM
You sure got at it early today. Nice dedication. Almost sounds similar to the pain I get in my elbow, I wouldn't be able to handle the volume of smolov or TSA right now for benching. My left elbow is a little screaming wimp that deserves to be bitch slapped to hell and back
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on December 20, 2016, 04:07:44 PM
Nice morning session Dave! Owned that weight!
Title: Re: Training for my first powerlifting meet
Post by: John on December 23, 2016, 07:31:41 PM

Thought the squat was pretty good. The lines in your shorts can make it look high but take it frame by frame and its super close to parallel. At second 26 really shows how good it was.

Nice job and nice 2pps bench, too!

http://youtu.be/VHQ6ZWUX8bQ (http://youtu.be/VHQ6ZWUX8bQ)

First attempt was high.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on December 23, 2016, 09:28:21 PM
Moving that weight real good. Your coming at me hard! I like it!
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 24, 2016, 08:42:41 AM
thanks guys.  I'll claim that weight as it was handled pretty well.  Still can work on burying it a bit more but that'll come. 


I took most of last week off.  Dealing with some bad pain in my right arm, carpal tunnel maybe.  Sit at a desk and computer most days and from talking to others at work who are dealing with exactly the same thing this might be it.  Took a few days off anyway and feeling okay now.  For a few days could barely sleep or bend my arm without pain.  Decided benching 4x week might not be best for it :o  Did a bit of a mock meet last night which didn't go as well as I hoped but that 320 squat was pretty damn close and a decent 225 bench rep as well.  Failed my 235 attempt which is too bad and for some reason 405 didn't go.  I'll easily get 235-240 in April with how well 225 went up.


I'm going back to 351 from here on out.  I'm staying off of youtube and not reading a damn thing anywhere from here on out either lol  I get sidetracked way, way to easy and just need to stick something out.  I ran 531/351 for a long time with a fair amount of success so that's what I'm going to do. Keep it simple. I gotta stop being so...hey a squirrel...

Title: Re: Training for my first powerlifting meet
Post by: Dave on December 24, 2016, 08:44:09 AM
Your coming at me hard! I like it!


Let's not get carried away but I appreciate the vote of confidence.  I'll kick your ass in the body weight department though  :P
Title: Re: Training for my first powerlifting meet
Post by: reduni on December 24, 2016, 08:50:05 AM
Nice work Dave. 320 looked pretty damned good to me. Coming along nicely. I havent run tsa or JC or anything but I sure do like 531.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on December 24, 2016, 08:55:54 AM
320 moved strong Dave, looks like you can definitely handle more. Looking forward to following the program
Title: Re: Training for my first powerlifting meet
Post by: doughnutgut on December 24, 2016, 09:12:30 AM
See you on Candito in a month then. :p


You have tree fiddy in you if you wanted. Nice second vid btw.

I will keep my squat secret for a while and let you pace along without distractions.
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 24, 2016, 10:04:32 AM
New lever belt got here last night.  Excited to give it a whirl. 


Nice work Dave. 320 looked pretty damned good to me. Coming along nicely. I havent run tsa or JC or anything but I sure do like 531.


Thanks man!   I do too.  I keep getting distracted with shiny new objects but 531 treated me fairly well for quite awhile.


Looking forward to following the program

Me too. Fingers crossed  lol  ;D 8)



See you on Candito in a month then. :p


You have tree fiddy in you if you wanted. Nice second vid btw.

I will keep my squat secret for a while and let you pace along without distractions.


lol You know me pretty well..350 is a stretch but I'm very confident about 335 for sure in April at the meet. 


Is your squat secret for me to just stick to a damn program and stop being such a whiny little bitch?   :)
Title: Re: Training for my first powerlifting meet
Post by: doughnutgut on December 24, 2016, 10:14:24 AM
I think the less distraction the better.

Want to see you give it your full potential at the meet. So forget the race. Just do what you need to do.

I am a little bit further than I wanted you to think. ;)
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 24, 2016, 10:22:49 AM
I think the less distraction the better.

Want to see you give it your full potential at the meet. So forget the race. Just do what you need to do.

I am a little bit further than I wanted you to think. ;)


hahaha it's all good man!! Post away please.  I want to see you get there.  Race is just for fun.  I truly never once thought I'd beat you there.   I saw the ease in which you handled 315 :)
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 25, 2016, 08:48:53 PM
kicked off 351 today with an absolute mountain of food in me.


OHP

5 × 55
5 × 70
3 × 85
3 × 95
3 × 110
3+ × 125 - Got 7
3? × 135 - Got 5 (push presses for most reps)
5 × 95
5 × 95
5 × 95

Bench

10 x 135
10 x 135
10 x 145
10 x 170
10 x 170

DB Side Laterals

10 x 15s
10 x 15s
10 x 15s
10 x 15s
10 x 15s

Lat Pulldowns

10 x +90
10 x +90
10 x +90
10 x +90
10 x +90

Pullups

 :rofl:


Right arm was screaming at me by the end and pretty much back to normal as soon as I finished.  This'll just have to be something I continue to work through I guess.


Hope everybody had a safe and happy Christmas.
Title: Re: Training for my first powerlifting meet
Post by: piperdown on December 26, 2016, 10:12:06 AM
Heck of a lot of work on Christmas! Keep at it Dave!
Title: Re: Training for my first powerlifting meet
Post by: John on December 26, 2016, 08:44:24 PM
Looks like a good way to put all the food to work! Volume upon volume!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on December 26, 2016, 10:14:34 PM
Beauty session Dave! Tons of volume and big pressing! Hope your Xmas was good, jus finished another huge meal. 2 whole days off for me....what a pansy. Squats tomorrow, I am a fat fat man!
Title: Re: Training for my first powerlifting meet
Post by: Andrew on December 26, 2016, 10:19:42 PM
And......................He's off! 5/3/1 begins. Nice one Dave. I'm not far behind you. I'll be starting some type of 5/3/1 variation next week
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 27, 2016, 12:31:15 PM
Deads

deads

5 × 150
5 × 190
3 × 225
3 × 265
3 × 300
3+ × 340 - 5
http://www.youtube.com/watch?v=G2M4W9l_HII (http://www.youtube.com/watch?v=G2M4W9l_HII)
3? × 375 -3 - looks like a vid from a fun house for some reason lol on youtube if anybody cares.  Pretty hard to watch ;D

5 × 265
5 × 265
5 × 265

squats

10 × 170
10 × 170
10 × 190
10 × 225
10 × 225

Huffing and puffing after this

Bench tomorrow.
Title: Re: Training for my first powerlifting meet
Post by: ptreyesgreg on December 27, 2016, 04:57:51 PM
I had to poke my head in over here to see what you're up to.  Nice strong looking set of 5 at 340 on the deads.  I also saw the vid of your 375x3 set on YouTube too...love the "little person" look you've got going there. :D

With 351 you should be able to put it on cruise control a bit and focus on trucking along and letting the gains come.  Fwiw, I had to simplify my focus like that too and I've been really loving it lately.
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 28, 2016, 01:56:54 PM
lol thanks Greg.  Good to see you over here :)



*************************

Camera seems to working again today.  That was strange yesterday.  Doms big time in my legs, lats and traps today!


Bench 3+ day

lots of empty bar reps wide, competition and close grips 10 each

5 x 95
5 x 115
3 x 135
3 x 155
3 x 180
3+ x 200  - Got 10 (rep pr)
http://www.youtube.com/watch?v=gqfOTIt_ymY (http://www.youtube.com/watch?v=gqfOTIt_ymY)

3? x 210 - Got 5 (not sure if pr)
http://www.youtube.com/watch?v=PXnjTJ0G-vs (http://www.youtube.com/watch?v=PXnjTJ0G-vs)

Slingshot reps

8 x 225 (definite ss rep pr)
3 x 245
1 x 265 - weight pr  Felt great getting this off the hooks so easily. 
5 x 225

Flat Bench again

5 x 155
5 x 155
5 x 155

Standing DB OHP

8 x 30s
8 x 30s
8 x 30s
8 x 35s
8 x 40s

Superset with

DB Rows

10 x 70s
10 x 70s
10 x 70s
10 x 70s
10 x 70s

Really good session today.  Feeling strong on bench and loved that first pr.  It was fun getting the sling shot out again and handling a bit more weight too.  Would love to get 10 reps with 225 with the slingshot and I'm pretty close. 
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 28, 2016, 02:00:28 PM
Heck of a lot of work on Christmas! Keep at it Dave!

Thanks man, had a bit of time while everybody was napping and the kids were playing.  We always go to my inlaws so I brought a van load of presents home and stayed in for a bit of extra time to get a quick session in :) Hope you had a good Christmas too!

Looks like a good way to put all the food to work! Volume upon volume!


I'm still putting it to good use ;D


I am a fat fat man!

 Don't start a pissing contest that you have no chance at winning :P
Title: Re: Training for my first powerlifting meet
Post by: Andrew on December 28, 2016, 04:17:21 PM
Just a killer bench day! How many lbs do you think the SS adds to your capabilities? Ive never tried one before
Title: Re: Training for my first powerlifting meet
Post by: John on December 28, 2016, 05:09:58 PM
Just a killer bench day! How many lbs do you think the SS adds to your capabilities? Ive never tried one before

I'm not Dave but Ill chime in  ;D

If you're talking how much weight on the bar I'd say about 10% more give or take w/ the blue or red. The Black and yellow ones will add more.

As for reasons to use one, for me, I'd say it reinforces good form- tuck and flare, and  also allows the overload of the CNS. Plus, if you have a weakness about mid way up like I currently have it allows you to attack it with overload work.

Fantastic product, IMO, and well worth the money.

***Disclaimer- I knew the Bell brothers as a kid  :P
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on December 28, 2016, 07:39:39 PM
You weren't lying about a great bench day earlier Davey! Fantastic session riddled with strong PR's! Great job bud and excellent deads followed by squats! Ya I'm not fat anymore lol, 193 now haha
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 28, 2016, 10:45:20 PM
Just a killer bench day! How many lbs do you think the SS adds to your capabilities? Ive never tried one before

Thanks man.  You should get one.  I didn't know the Bell's and still love it ;D  If I could get a rep at 265 you'll get 275 and possibly a bit more for sure but definitely great mostly for rep work at a weight you're not quite at yet. 


I'm not Dave but Ill chime in  ;D

If you're talking how much weight on the bar I'd say about 10% more give or take w/ the blue or red. The Black and yellow ones will add more.

As for reasons to use one, for me, I'd say it reinforces good form- tuck and flare, and  also allows the overload of the CNS. Plus, if you have a weakness about mid way up like I currently have it allows you to attack it with overload work.

Fantastic product, IMO, and well worth the money.

***Disclaimer- I knew the Bell brothers as a kid  :P

I was going to refer him to you anyway I always just sound like a babbling idiot trying to describe this stuff lol


Yup I definitely love it.  Stopped using it for awhile but now back on 351  I'll try and incorporate it once a week again for some reps. 


Assuming you still don't keep in touch with them? 



You weren't lying about a great bench day earlier Davey! Fantastic session riddled with strong PR's! Great job bud and excellent deads followed by squats! Ya I'm not fat anymore lol, 193 now haha

thanks man I'm still riding a high on that session today.  If only they all went so well.   Hope you don't smell like shit anymore ;D
Title: Re: Training for my first powerlifting meet
Post by: Dave on December 31, 2016, 12:08:51 PM
Busy few days.  Took a couple of intentional days off and will roll right into next week from today.  Had time today to pretty much squat and that's it. 

Squats

5 x 125
5 x 140
3 x 175
3 x 205
3 x 235
3+ x 260 - 4

http://www.youtube.com/watch?v=-WfQ5jgs95w (http://www.youtube.com/watch?v=-WfQ5jgs95w)


That's it.  Week 2 starts tomorrow.  Happy new year everybody!!
Title: Re: Training for my first powerlifting meet
Post by: piperdown on December 31, 2016, 12:22:55 PM
Tight and controlled squats Dave! They looked really good!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on December 31, 2016, 04:21:30 PM
Squats looked real good Dave!  Wish mine did today….but hey I survived!!!  Happy New Years my friend!!  Thanks for all the support and chats!  I am looking forward to putting all of the e-friends in the same room to meet for realz 8)  It's gonna be a good year, I can feel it in my back, gloots and quads already :D
Title: Re: Training for my first powerlifting meet
Post by: Andrew on January 01, 2017, 01:37:08 AM
Happy new years Dave. Nice set at 260. depth looked good
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 01, 2017, 01:45:11 PM
Thanks guys and happy New Year to you all too :)



*****************************


OHP

5 x 55
5 x 70
3 x 85
5 x 95
5 x 105
5+ x 115 - 12 reps
5? x  135 - 5
5 x 95
5 x 95
5 x 95

Bench

10 x 135
10 x 135
10 x 145
10 x 170
10 x 170

Lat Pulldowns

10 x +90
10 x +90
10 x +110
10 x +110
10 x +110

A few sets of ez bar curls with fat grips and tricep pushdowns.

That's it.  Deads next.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on January 01, 2017, 05:39:31 PM
Great session Dave! Killed that plus set! Awesome benching as well. Happy New Year brother!
Title: Re: Training for my first powerlifting meet
Post by: Andrew on January 01, 2017, 06:17:21 PM
Nice job Dave. OHP day after squats???:eek: Looks like you are running 5.3.1 with no rest days...savage work

nice + set and also getting 5 with 135 is good stuff
Title: Re: Training for my first powerlifting meet
Post by: John on January 01, 2017, 06:23:12 PM
Happy New Year Dave!

Sorry took me so long to get back to you on squats- I'd text this to you but you have a potato phone  ;D

Rep 1 was your best - the rest of the reps you went back to your knees going forward and your hips shooting back. Push those knees out, open the hips and drop in. You've got this!!

Nice OHP day!
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 01, 2017, 09:15:09 PM
Great session Dave! Killed that plus set! Awesome benching as well. Happy New Year brother!


Thanks bud!

Nice job Dave. OHP day after squats???:eek: Looks like you are running 5.3.1 with no rest days...savage work

nice + set and also getting 5 with 135 is good stuff

I took a couple of days off leading into squats and let's face it, that was not a hard squat session yesterday.  Pretty  easy to roll into this today :)


Happy New Year Dave!

Sorry took me so long to get back to you on squats- I'd text this to you but you have a potato phone  ;D

Rep 1 was your best - the rest of the reps you went back to your knees going forward and your hips shooting back. Push those knees out, open the hips and drop in. You've got this!!

Nice OHP day!

Appreciate the feedback.  I'll keep working  on it. 


  It's a rotary dial cell phone so I am limited.
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 04, 2017, 05:06:21 AM
Been fighting some nasty shit off for the last couple of days.  Thought sleeping it off 1 more night would help but it didn't.  Deads sucked this morning.  A lot.  Each set left me wheezing, gasping for breath and spitting crap out.  Couldn't even pull 245 doh this morning.

Deads only and bare minimum

5 x 155
5 x 190
3 x 225
5 x 245
5 x 285
5+320 - 6 - vid. Got my first singlet in the mail yesterday so had to give it a go and see what it's like of course. My god those things are snug  :o
5 x 245

http://www.youtube.com/watch?v=tlXHGspdXu4 (http://www.youtube.com/watch?v=tlXHGspdXu4)


If I'm feeling  better this evening I'll do my accessory squats but if not I'm saying it fuck it since I squat again in a couple of days anyway.  Leaving for Cuba in a week and a half and not in any sort of hurry to make myself worse.
Title: Re: Training for my first powerlifting meet
Post by: piperdown on January 04, 2017, 10:46:05 AM
Ugh, sounds rough Dave! Hope you get to feeling better and cough that crap out.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on January 04, 2017, 11:00:29 AM
Hope u feel better Davey. I caught me some Ebola that started yesterday morning. Just called in sick for my nightshift tonight. Mirin the early morning deads, don't think I am getting off the couch today.
Thought the deads looked good though, seem to really be getting that leaning back hinge down right before you pull!
Feel better bud!
Title: Re: Training for my first powerlifting meet
Post by: Andrew on January 04, 2017, 11:21:59 AM
ah shit,,ebolaz has taken over the journals..get well mane!
Title: Re: Training for my first powerlifting meet
Post by: Bando on January 04, 2017, 11:46:04 AM
Got my first singlet in the mail yesterday so had to give it a go and see what it's like of course. My god those things are snug  :o

Welcome to competition  ;D
Title: Re: Training for my first powerlifting meet
Post by: John on January 04, 2017, 04:47:31 PM
Dammit Dave was expecting to see this vid w/ the singlet on!
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 04, 2017, 06:17:17 PM
Thanks guys!! Feeling a bit better tonight.  Home from work and had a nap.  Hopefully at the tail end of this.  Have a funeral tomorrow and I'm a pallbearer so will be a lot of outdoor time and it's supposed to be cold :(  Hoping I'm better by then.  Last thing I need it to be dropping a casket during a coughing fit  :o

quote author=John link=topic=3134.msg129259#msg129259 date=1483566451]
Dammit Dave was expecting to see this vid w/ the singlet on!
[/quote]

I was wearing it.  Guess I don't stand out as much as I thought :D
Title: Re: Training for my first powerlifting meet
Post by: Andrew on January 05, 2017, 01:38:49 AM
Wear the versas...

On a srs note: condolences about the death and funeral
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 07, 2017, 12:10:39 PM
Wear the versas...

On a srs note: condolences about the death and funeral


Thanks Andrew  Was my buddy's mom.  She'd been sick for awhile now and died on New Years Eve around 2am.  I'd known her for quite a long time so it was tough.  Feel bad for him but he's holding up okay.  He lost his dad about 20 years ago so having his second parent go has got to be tough.




So back to training today.  Was planning on bench last night and squatting today but full disclosure I fell asleep on  the couch instead last night  ::)   Really underfed this week but finally starting to feel normal again.  Still stuffed up and apparently snoring like a madman at night I've been told but overall I'm doing pretty good.  So got to benching...


5+ bench day

Warmups felt heavy

190+  - got 10....it was a grind but had to beat Andrew :P  Last week I got 200x10 so this definitely wasn't a world beater for me but happy enough with how I've been this week.

BBB 5 sets of 3 @90%

200x3 - vid
200x3
200x3
200x3
200x3 - vid

All reps tough.  Finally started getting into the zone by the end there. 

Slingshot reps

225x3
245x1

Nothing left at this point. 


Some db rows and called it there.  Squats tomorrow.

http://www.youtube.com/watch?v=lGVebIxe3AY (http://www.youtube.com/watch?v=lGVebIxe3AY)
Title: Re: Training for my first powerlifting meet
Post by: Andrew on January 07, 2017, 12:19:53 PM
Nice benching Dave. You did kick my arse :D Good job!!
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 07, 2017, 12:28:47 PM
Nice benching Dave. You did kick my arse :D Good job!!


lol well I still have not benched 250 so there's that.  And I am not in any rush to challenge you to a squat off or deadlift pulling challenge either ;D
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on January 07, 2017, 06:16:36 PM
Strong benching Dave, loved the big pause in the first set, and nice heavy volume with the triples and SS!
Title: Re: Training for my first powerlifting meet
Post by: reduni on January 08, 2017, 03:38:38 PM
Nice benching Dave. Loved the paused reps for effect. And at the end of the set to boot. I think it was the TOOL playing that gave you the extra umph to grind out the 10th rep.
Title: Re: Training for my first powerlifting meet
Post by: flounderbout on January 09, 2017, 03:48:56 AM
For one horrible moment I read some of the bench reps in here as raw, didn't notice that they were with a s/s.  Awesome nonetheless though - banging out big reps at 220 is amazing.  Think I am gonna get me one of those bad boys!

Cracking progress all round Dave, notwithstanding sickness and Smolov stresses etc.  Looking forward to the comp time.
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 09, 2017, 06:07:58 AM
Strong benching Dave, loved the big pause in the first set, and nice heavy volume with the triples and SS!

Thanks man!

Nice benching Dave. Loved the paused reps for effect. And at the end of the set to boot. I think it was the TOOL playing that gave you the extra umph to grind out the 10th rep.

Thanks.  Gotta keep throwing in some pauses.  I just have this bad feeling in the comp I'll be all excited or nervous and just try and rush through things.   Tool  definitely helps ;D

For one horrible moment I read some of the bench reps in here as raw, didn't notice that they were with a s/s.  Awesome nonetheless though - banging out big reps at 220 is amazing.  Think I am gonna get me one of those bad boys!

Cracking progress all round Dave, notwithstanding sickness and Smolov stresses etc.  Looking forward to the comp time.

Ha hey man I was just wondering about you the other day.  Smolov sucks :(  Best foot forward for me is to keep things as simple as humanly possible and just keep consistent.  I'm failing miserably at even that lately however.

Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on January 09, 2017, 03:40:44 PM
Dafuq!! Had to go back and watch the bench video for the Tool cameo!
Noice! My tool-dar is slipping dammit!
Maybe if they would release a new album sometime in this decade...
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 09, 2017, 04:00:52 PM
Been in a bit of a Tool mood lately.  I'd love a new album!!


So last night got squats in and nothing else.  Lazy tired squat session.

Warmups and the 245x5 for top set. 



This morning before work I did.,,


OHP

5x60
5x70
3x85
5x105
3x120
1+x135 - 4 reps

Did these as a kind of triset with assisted pullups before the press (5 each set) and db side bends after with 55 lbs 5 each side.

Bench

10 x 155
10 x 155
10 x 155
10 x 155
10 x 155

Also did these as a triset with 5 sets of 10 lat pulldowns before the benching and more sidebends after.

Finished off with Arnold press, lat raises and facepulls.  3 sets of 8 reps each.


Yeah I've been watching a bit too much Brian Alsruhe on youtube lately but I really liked the before and after work.  Had a real sweat going before work today.  Workout took about 45 minutes in total.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on January 09, 2017, 05:02:27 PM
Good work Davey, squats for dinner and OHP and bench for breakfast!
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 10, 2017, 11:09:28 AM
Deads and kb swings

5 x 155
5 x 190
3 x 225
5 x 285
3 x 320
1+ x 355 - 4
3x340
3x340

That's it.  Ran out of time. Each set I did 10 kb swings first.  This does seem to help loosen me up a bit. Deadlifts are feeling really, really heavy lately.  2 not so good sessions in a row.   Had camera on tablet going entire time but having a bitch of a time editing out 2 minutes on youtube today and running late for work.  Will post vid later.

Title: Re: Training for my first powerlifting meet
Post by: Andrew on January 10, 2017, 02:57:14 PM
good consistency getting your workouts in around work. Deadlifts just suck sometimes. no way around it. you got them done, now you can increase 10lbs and go on to next cycle :D

are you deloading next week?
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on January 10, 2017, 03:00:51 PM
 Good weights still pulled Dave, nice work!
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 10, 2017, 03:02:07 PM
No not going to bother.  I'll be in Cuba next week with my dad who is 80 and not very energetic anymore so chances are I will have a lot of free time on my hands and this hotel seems to have a kick ass looking gym from what I've seen online.  Who knows I might get 2 weeks worth of work  in next week with nothing to do but eat, sleep and train lol

I'll be finishing my workout tonight at my work gym waiting for his plane to land as well. 
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 10, 2017, 03:03:21 PM
Good weights still pulled Dave, nice work!


Weight feels way heavier than it should lately but I'm still chalking that up to being sick last week and still getting back up 100%.  It's all good was better than nothing.   
Title: Re: Training for my first powerlifting meet
Post by: reduni on January 10, 2017, 07:49:49 PM
Enjoy your vacation. Wish I was going.
Nice work on the dead. Heavy shit be heavy sometimes. You got it done. Nuff said.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on January 10, 2017, 11:12:33 PM
Good weights still pulled Dave, nice work!


Weight feels way heavier than it should lately but I'm still chalking that up to being sick last week and still getting back up 100%.  It's all good was better than nothing.
Ya was thinking back to my week before I got sick....everything was such an effort. Maybe I was in the Ebola incubation phase lol. Hoping that's behind me. What day do you leave?
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 11, 2017, 10:35:27 AM
Thanks guys.  Leave Saturday morning bright and early.



got benching done last night at work.  Nothing inspiring but hit my numbers.  205x4 on the plus set.  Was supposed to be 210 but work doesn't have 2.5 plates.   Very awkward bench too.  The lift off hooks are either too high or too low.  Kind of sucked and hard to get in position.  I'll leave work gym for squats and dl's instead.   Heavy shit is heavy this week :( Squat on Friday!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on January 11, 2017, 12:18:06 PM
New benches always throw me off. Makes me appreciate my Rogue bench and power bar! Got it in and dun, that's all that matters!
Pretty jelli of that Cuba trip about now, -25C air temp tonight...think about -35 with wind...deadly
Title: Re: Training for my first powerlifting meet
Post by: Andrew on January 11, 2017, 12:53:51 PM
I hear you on different benches throwing you out of comfort zone. In some ways its good though, to not be too comfortable every now and then...In my meet I did not like the bench and it threw me off pretty bad but i had to use it, no other choice but to adapt and go with it!
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 23, 2017, 09:04:09 PM
Back from Cuba and ready for crunch time.  Will be 2 cycles of Candito with a 2 week deload in between each one. 


Candito  - Uppet #1 (squatting in the morning)

Bench

115 x 10
155 x 10
175 x 8
180 x 6 rpe 9 and was more difficult than it needed to be

http://www.youtube.com/watch?v=GfqGTGYuPDc (http://www.youtube.com/watch?v=GfqGTGYuPDc)

DB Rows

70s x 10
70s x 10
70s x 8
70s x 6

Lateral DB Raises

12 x 15s
12 x 15s
10 x 15s
8 x 15s

Lat Pulldowns

12 x +90
12 x +90
10 x +90
10 x +90

EZ Bar Fat Grip Curls

12x+50
12x+50
12x+50

Rope Tricep Pushdowns

12 x +40
12 x +40
12 x +40
Title: Re: Training for my first powerlifting meet
Post by: John on January 23, 2017, 09:20:41 PM
andddddd

Here

We

Go!

(welcome back)
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on January 23, 2017, 09:22:22 PM
Good session back Dave, uppet 1 under da belt! Things will feel better as the week rolls on, and the squat DOMS subsides  :o
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 23, 2017, 09:23:41 PM
andddddd

Here

We

Go!

(welcome back)


Thanks man, feels great to be back ;D
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 23, 2017, 09:24:33 PM
Good session back Dave, uppet 1 under da belt! Things will feel better as the week rolls on, and the squat DOMS subsides  :o

squat doms tomorrow are going to be epic  :o
Title: Re: Training for my first powerlifting meet
Post by: reduni on January 24, 2017, 10:42:36 PM
Welcome back Dave. Starting back strong from vacation. Way to go. Looking forward to the progress.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on January 24, 2017, 10:55:35 PM
Welcome back Dave. Hope the trip went well! You are ambitious jumping straight into JC. What type of numbers did you use?
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 25, 2017, 07:09:57 AM
Thanks guys. 


Andrew I've added the numbers in so at the end of the cycle I'm not lifting new weights but if all goes well I'll have rep pr's on all 3 lifts and then next cycle will be pushing into new territory by the end.  Or at least that's the plan.


**********************


Squats were tough and got a bit of groin strain on set 3 so called it there.  I probably didn't warm up enough.  Weights are manageable right now.  Heavy since I've had some time off but doable.  I won't change anything and will just carry on to my next squat day of 4 sets of 8 and keep building on it.

Deads

330x6
330x6

Squats

240x6 vid couple reps could use some extra depth for sure. 
240x6
240x2 -  called it.  Nearly dumped the bar at the bottom. 

http://www.youtube.com/watch?v=eNKhTY20hu8 (http://www.youtube.com/watch?v=eNKhTY20hu8)
Title: Re: Training for my first powerlifting meet
Post by: Andrew on January 25, 2017, 12:39:58 PM
Hope the groin behaves itself, those can be real irritating. Did you do the deads first? One thing I've noticed is deadlifting first before squats leaves me tighter in the hamstrings and hips. Squats first then deads works better for me. Just like JC has it programmed
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 25, 2017, 05:29:10 PM
Hope the groin behaves itself, those can be real irritating. Did you do the deads first? One thing I've noticed is deadlifting first before squats leaves me tighter in the hamstrings and hips. Squats first then deads works better for me. Just like JC has it programmed


It's feeling a bit better.  Did some stretching.  It always happens after a bit of a hiatus.  I'll be back to full form soon I hope.

 I realized after I posted that I didn't fully explain.  The deads were done in the morning.  My wife and I were sleeping in the basement next to the gym since my dad has been over and the squeaky squat rack was waking her up.  I hoped deads would be quieter so did them first.  No such luck on that either but I at least got them done in the early morning.  Squats were done later.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on January 25, 2017, 07:17:15 PM
Honestly probably not a big deal and almost ideal you didn't do the full 4x6 first session back Davey. Being crippled the entire first week of the program really sucks donkey balls. That's how I felt jumping back on TSA after a week off, donkey ballz were sucked  :o
Title: Re: Training for my first powerlifting meet
Post by: Andrew on January 25, 2017, 08:55:50 PM
Ahhh I see...Glad to see your feeling better. I'm on the mend too. Got out and walked 3 miles on the beach today
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 26, 2017, 04:49:57 AM
Groin feeling okay.  Did some light squats today.  Have some more volume squats tomorrow at a bit of a lighter weight.  Should hopefully get through those no problem and be ready for hell next week.

******************


This morning:

Candito
Upper #2


Bench

115 x 10
155 x 10
175 x 8
180 x 6 rpe 7 - these were much, much easier today. 

http://www.youtube.com/watch?v=xyQlRj3x5UQ (http://www.youtube.com/watch?v=xyQlRj3x5UQ)

BB Rows

115 x 10
155 x 10

Tried to superset these with bench which proved to be a giant pain in the ass taking them off the hooks when the weight got heavier.  Short guy problems  :o  Might go back to cable rows.  I was enjoying those awhile back.

Lateral DB Raises

12 x 15s
12 x 15s
10 x 15s
8 x 15s

Lat Pulldowns

12 x +90
12 x +90
10 x +90
8 x +110

EZ Bar Fat Grip Curls

12 x +50
12 x +50


Rope Tricep Pushdowns

12 x +40
12 x +40

Overall much better and very quick session this morning before work. 
Title: Re: Training for my first powerlifting meet
Post by: piperdown on January 26, 2017, 07:30:06 AM
That's a good pre-work lifting session Dave.
Bench looked easy and the slight pause on the last rep didn't seem to phase you. Nice!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on January 26, 2017, 08:45:11 AM
Noice uppet 2 Davey! Glad the bench is feeling good again and the groin is better. I'm in for going to Herc Friday with Bacon, be good to get some feels of the mono!
Title: Re: Training for my first powerlifting meet
Post by: Andrew on January 26, 2017, 11:07:19 AM
Nice session Dave. Bench looked easy!
Title: Re: Training for my first powerlifting meet
Post by: Get-n-fit on January 26, 2017, 11:58:31 AM
Great bench Dave, looks like you have a decent arch too!
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 28, 2017, 10:53:20 AM
Thanks guys. 


*****************

A day behind the schedule but what else is new.

Groin not feeling too bad.  Lots of walking with the hip circle, air squats with the hip circle and russian baby makers.  Took my time this morning and did a lot of those russian baby makers between sets as well.  Was still feeling a bit tight after set 1 but it started feeling better as I went along. 

Squats

210 x 8 - vid (tentative, high on a good few)
210 x 8
210 x 8
210 x 8  - vid (seemed a fair bit better)

I'm thinking I need to start expanding my actual squatting warmups a bit.

http://www.youtube.com/watch?v=pP_RrtqONaQ (http://www.youtube.com/watch?v=pP_RrtqONaQ)

Felt like I was going to fall backwards on rep 2.  Probably from stopping short on the rep and starting back up.

http://www.youtube.com/watch?v=3Q6OCQ5MSFs (http://www.youtube.com/watch?v=3Q6OCQ5MSFs)


Deads

290 x 8
290 x 8


Might do bench tonight if I'm feeling up to it.  Really took my time this morning since I had it and it feeling great right now.  Definitely getting back in the zone.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on January 28, 2017, 01:02:26 PM
looking good Dave, getting in the zone at the right time! Couldn't even see the hiccup on the 2nd rep. That happened to me towards the end of my last JC cycle. I felt like i almost fell over on a squat rep and it scared me but then the video didnt even show jack shit.

Like those home workouts when you can take your time and focus. Nice work, lots of reps, starting to build up the volume
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on January 28, 2017, 07:58:08 PM
Great session Davey, ya didn't notice a thing on rep 2 lol. Last set looked real good. Funny I had a weird walkout on one of my sets today, lost my balance backwards and took an extra step back...flashbacks of drunken Finlander days maybe ::)
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 29, 2017, 02:32:49 PM
Thanks guys.  The little fall back was pretty subtle after watching it but it felt huge during the rep lol

****************


Decent session today.  Might be losing a touch on bench lately.


Bench

190xMR - Got 9 - vid

http://www.youtube.com/watch?v=hPz4pFWpvG8 (http://www.youtube.com/watch?v=hPz4pFWpvG8)

Cable Rows (Plate weight)

12 x +90
10 x +90
8 x +110
6 x +150

DB Lateral Raise

12 x 15s
12 x 15s
12 x 15s
12 x 15s

Lat Pulldowns

12 x +90
12 x +90
10 x +110
8 x +110

DB Hammer Curls

12 x 30s
12 x 30s
12 x 30s

Rope Tricep Pressdowns

12 x +40
12 x +40
12 x +40

Title: Re: Training for my first powerlifting meet
Post by: Andrew on January 29, 2017, 05:00:56 PM
good pressing Dave, Pro-Tip: if you want to get a few more rep, listen to Colby Calliet. (see Johns journal)
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 29, 2017, 06:11:05 PM
good pressing Dave, Pro-Tip: if you want to get a few more rep, listen to Colby Calliet. (see Johns journal)

I didn't see anything?  From when?
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 29, 2017, 06:15:35 PM
good pressing Dave, Pro-Tip: if you want to get a few more rep, listen to Colby Calliet. (see Johns journal)

I didn't see anything?  From when?


lol never mind didn't realize she was a singer or a she for that matter.  Was looking for a youtube vid from some new youtuber I'd never heard of  :o
Title: Re: Training for my first powerlifting meet
Post by: Andrew on January 29, 2017, 08:30:01 PM
Oh shit! Lol..I didn't mean to send you on a wild goose chase. I was just poking some fun at Johns dance routine and song :D
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on January 29, 2017, 11:39:06 PM
Beauty uppet day Davey, bring on week 2!
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 31, 2017, 05:17:44 AM
I've posted some pretty sketchy squat vids before and depth has always been a struggle for me.  Today was brutal.  I could not get loose to save my life.  I did a long warmup today and lots of stretching etc.  Very similar to the tsa warmup.  No matter what I did my groin and hamstrings felt like they were going to explode as soon as I got about halfway down.  Didn't finish the emom sets. Barely got the last rep up on set 2 and once again thought I was going to have to bail on a rep at the bottom.  Fuck!   

Just keep plugging away and hope to pull this shit together for that 1000 :flame:


Squats

240MRx10 - 7 half reps

emom 5 sets of 3 with 245 lbs - 2 sets


http://www.youtube.com/watch?v=nwMxnwbT3ZY (http://www.youtube.com/watch?v=nwMxnwbT3ZY)

http://www.youtube.com/watch?v=9fxJXxCmxXM (http://www.youtube.com/watch?v=9fxJXxCmxXM)

Title: Re: Training for my first powerlifting meet
Post by: piperdown on January 31, 2017, 07:33:58 AM
Just a little shy of parallel but I wouldn't call those half reps Dave!
The fact you were having issues with being tight and still got in there to get the squats done speaks volumes about your dedication.
Sounds like you need some ibuprofen and a hot soak followed by some stretching and another hot soak.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on January 31, 2017, 09:41:38 AM
You gave it a shot anyway Davey, that residual DOMS from last week after the time off will bite ya! Shake it off and kill the next one. Squatting while feeling all jacked up still isn't really an indicator of anything other than some solid dedication to give it a go!
Title: Re: Training for my first powerlifting meet
Post by: Andrew on January 31, 2017, 01:19:14 PM
Week 2 is never easy, keep grinding Dave. Dont get into your head too bad, those reps were actually pretty good. Maybe get some light cardio for blood flow and help the recovery. I did that during my last JC cycle and it helped......and......

https://imgur.com/gallery/cl577
Title: Re: Training for my first powerlifting meet
Post by: Dave on January 31, 2017, 02:07:23 PM
Just a shitty morning.  All good.  I'll rebound.
Title: Re: Training for my first powerlifting meet
Post by: Dave on February 02, 2017, 04:44:01 AM
2 parter today.


Bench early, stupid long day at work coming up and will hit accessories tonight.  Squats tomorrow :(


Got my early morning bench session in.

Top sets:

170x10
180x8
195x6-8 - Got 8 last rep a bit of a grinder.  Kept my butt on the bench though so I was happy with that.

http://www.youtube.com/watch?v=aNEkHLgnbXA (http://www.youtube.com/watch?v=aNEkHLgnbXA)
Title: Re: Training for my first powerlifting meet
Post by: reduni on February 02, 2017, 11:37:44 AM
Nice work Dave. 195 didn't look too difficult. Slowed just a bit  but not much. Not like my 300 attempt so it's all good. ;D
Title: Re: Training for my first powerlifting meet
Post by: Andrew on February 02, 2017, 12:04:17 PM
Nice set Dave. Hard to juggle these programs with a busy work schedule. I know the struggle!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on February 02, 2017, 09:19:56 PM
Nice benching Davey for early am! Get the rest done tonight?
Title: Re: Training for my first powerlifting meet
Post by: Dave on February 04, 2017, 09:34:00 PM
Thanks guys..  Shawn I skipped the accessories the other day.  Have plenty this week.


Did a double session today.

This morning was squats

235xMR10 - Got 8  pretty ugly.

http://www.youtube.com/watch?v=sVgLynbbEX0 (http://www.youtube.com/watch?v=sVgLynbbEX0)

Only getting 8 earned me 8 sets of 3 with 225 lbs for the emom set.  I didn't emom.  I spent some time after each set watching my vids and trying to figure out exactly what the fuck is going on with my squat lately. Didn't take all morning and probably just a couple minutes between sets but for this cycle I'd rather focus on my form than anything else.  It seems to be a bit of a losing battle lately.  Quite a few sets on youtube.  I have slowly been reverting back to the bar a bit higher up and the thumbless grip.  I might just stick with that for now since I know it and it's comfortable.  Revisit low bar after the meet.

Deads

8 x 225
8 x 225
8 x 225


Evening session:

Bench

10 x 170
8 x 180
6-8 x 195 - Got 8

http://www.youtube.com/watch?v=ElkXNy5SfuM (http://www.youtube.com/watch?v=ElkXNy5SfuM)

Cable Rows

10 x 90
8 x 140
6 x 150

DB Laterals

10 x 15s
8 x 15s
6 x 20s

Lat Pulldowns

10 x 90
8 x 110
6 x 130

Tricep Pushdowns

12 x 40
12 x 40
12 x 40

DB Hammer Curls

12 x 30s
12 x 30s
12 x 30s


Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on February 04, 2017, 09:56:26 PM
Nice double Davey, that's a shit pile of work for one day! Getting your form dialed is a good plan so you can kill it next cycle before the meet!
Title: Re: Training for my first powerlifting meet
Post by: Dave on February 08, 2017, 01:45:22 PM
Back from the dead after a near fatal bout of the flu.  Throat is still sore from puking a couple of nights ago but other than that food is staying down now.   My will has been updated and I said my goodbyes but I did somehow manage to survive so I carried on with JC and finally ended week 2 today with bench.  Feeling pretty weak after living off of mr  noodle and hard boiled eggs for the last 2 days and wasn't sure how today would go. Also down about 5 lbs too. 

I initially wanted 12 on my amrap set before I go sick and wasn't very optimistic this morning that I would get anywhere close to that today.  Ended up with 11. 


185MR set x 11 reps

http://www.youtube.com/watch?v=sPO8Tl75qiw (http://www.youtube.com/watch?v=sPO8Tl75qiw)


Didn't bother with the accessories today.  Didn't want to push it too much and really want to squat tomorrow (for some reason :flame:)
Title: Re: Training for my first powerlifting meet
Post by: Andrew on February 08, 2017, 10:00:49 PM
Holy smokes that sounds bad. Glad you're back at it and 11 reps at 185 is good shit. Hope those squats go well!
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 04, 2017, 12:09:16 PM
Work, kids, life, excuses blah blah blah.  Fuck am I ever out of shape. I've been squatting and benching throughout my journalng layoff but nothing consistent.  Ignoring deads for the most part and all over the place in terms of programming.  Pretty much just doing something new week to week but making sure to try and get under the bar 2-3 times a week.  Nothing new here  ::)  Back has been tight and sore all over the place lately.  Weight is around 210-213 depending on the day. 



2 weeks out of running the peaking program.  I started today with JC week 1 at a slightly lower weight than I'm going to run the program with to get myself back up to speed.  Plus emom is just so much fun I want to run it twice back to back.


Pre-peak JC mini cycle
Week 1 l Day 1

long warmup, lots of stretching and squat reps

Working sets

6 x 225
6 x 225
6 x 225

I only did 3 sets today.  I did 10 sets of 3 yesterday with 235 so I'm letting that last set go.  I wanted to make sure deads went okay more than anything today. 

Deads - again a lot of warmup sets

Working sets

6 x 315
6 x 315

Pretty easy pulls today which was good.  Didn't bother with vids.  Will break out the camera for the peak. 

Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on March 04, 2017, 01:01:22 PM
Nice Davey! 2 weeks of JC pre JC will get ya dailed! Great session!
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 06, 2017, 06:16:07 PM
Did some benching today.  Not much else. Back is so tight still and yelling at me in a few different places.  Felt better as I went along. 

Bench

10 x 115
10 x 150
8 x 170
6 x 175

Extra bench (all paused)

1 x 195
1 x 205
1 x 225 - long pause, very slow going up...pause pr  :P

slingshot

3 x 225
1 x 245

I feel pretty confident about hitting 235 at the very least at the meet!

http://www.youtube.com/watch?v=_fMOo40UvUI&feature=youtu.be (http://www.youtube.com/watch?v=_fMOo40UvUI&feature=youtu.be)

You guys have all done this before and I haven't.  Would that rep have counted?  Got pretty slow going up but I don't think the bar really stopped.
Title: Re: Training for my first powerlifting meet
Post by: reduni on March 06, 2017, 07:15:24 PM
Can't see the vid dave. Says it's unavailable. Nice work on bench though.. Congrats on the paused pr. Lots of time to work to 235 and more
Title: Re: Training for my first powerlifting meet
Post by: Bando on March 06, 2017, 07:52:36 PM
Would that rep have counted? 

No red light from where I'm sitting.
Title: Re: Training for my first powerlifting meet
Post by: FLEX on March 06, 2017, 08:31:09 PM
Looked good to me.
Title: Re: Training for my first powerlifting meet
Post by: John on March 06, 2017, 08:49:14 PM
I third it! Legit rep.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on March 06, 2017, 10:06:12 PM
Dafuq!! The interwebz waves still haven't reached this far north, must be nice to live in civilization where you can view YouTube vid  :banghead:
Title: Re: Training for my first powerlifting meet
Post by: reduni on March 06, 2017, 10:25:00 PM
Don't worry Shawn. Won't work for me either and I'm hardly an hour north of Toronto. :(
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 11, 2017, 01:26:52 PM
Well this is it!!  I'm starting my meet prep peaking cycle a week earlier because of an upcoming trip I have to Vancouver for a week.  There is an awesome gym there near my dad's place but I'll never be able to guarantee that I'll get there 5 times next week.  I hope so but who knows.  Dad's health isn't the greatest and we have a lot of work to do packing up his house.  This just seemed to make the most sense to start a week early and give myself some wiggle room. 

As most of you know my workouts in the past few months have been sporadic at best.  I've been picking it back up these past few weeks and picked up some sort of back tweak along the way.  Last 3 days have felt pretty good but I also like having an extra few days to play with in case it starts acting up again.  It did for a bit during squats today and when you see the vids I think it's pretty apparent why.  My form has really slipped lately.  My fourth set looked very good morningish to me.  Depth seemed good. 

I've set my numbers for this cycle at:

Squats 290
Bench 225
Deads 395

All of these numbers will give me a rep pr on each lift at the end hopefully and a good base going into the meet.  I know it's not a true 1rm that I entered but they are close and given my inconsistencies over the last few months I'm good with this.  If it gets me back up to speed I should still be good for a pr at the meet and I'll consider that a win at this point.


So on to it...


Candito 6 week
Week 1 l Day 1
207.2 lbs

Warm up

Lots of stretching, hip circle, air squats - about 20 minutes

Squats

5 x bar
5 x 95
5 x 135
3 x 175
3 x 195
3 x 215

Working sets

6 x 230 - vid
6 x 230
6 x 230  - lower back started really barking at me during this set
6 x 230 - vid - hips seem to be really shooting up early here

Deads

5 x 135
5 x 185
3 x 225
2 x 245
2 x 285

Working sets

6 x 315 - vid - back pain suddenly just vanished. Really fucking weird but I'll take it.
6 x 315

http://www.youtube.com/watch?v=QZ3YvYsUY5Y (http://www.youtube.com/watch?v=QZ3YvYsUY5Y)

Am I over thinking that last set of squats?  It looked really bad to me.  At this point I can't imagine there's much I'll be able to do but at least I'll try and focus on "pushing the bar up" first  before my hips.


Today was not an overly "hard" session really but still tough enough getting back into the swing of things.  Really strange how the back pain went away during the heavy sets of deads and 30 minutes later I still feel great.  Good news.  Time to go eat :) 

Title: Re: Training for my first powerlifting meet
Post by: Andrew on March 11, 2017, 02:12:11 PM
Great to see this , you are blazing trails Dave and-Yes you are over thinking the squats. They look fine, keep going and don't look back! Great start. Deads help my back sometimes too.
Title: Re: Training for my first powerlifting meet
Post by: John on March 11, 2017, 03:09:51 PM
Great to see this , you are blazing trails Dave and-Yes you are over thinking the squats. They look fine, keep going and don't look back! Great start. Deads help my back sometimes too.

This all day. Its will all come together!
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 11, 2017, 04:00:36 PM
All right I'm over it ;D
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on March 11, 2017, 04:59:22 PM
Squat looks good Davey, shut up Dave's brain!!! Deads cure my back pain, everytime! Great job and nice depth!
Title: Re: Training for my first powerlifting meet
Post by: reduni on March 12, 2017, 11:33:06 PM
Looked fine to me Dave. Starting off strong.
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 13, 2017, 06:24:13 PM
Candito 6 week
Week 1 l Day 2
213.2 lbs (later in the day)

Bench

10 x 115
10 x 155
8 x 175
6 x 180 - vid - not really any point to putting this up but I guess for the sake of the meet prep I'll post the easy vids as well as the tough ones

http://www.youtube.com/watch?v=KqKxx1JjCFw (http://www.youtube.com/watch?v=KqKxx1JjCFw)

Plate loaded cable rows

10 x +90
10 x +90
8 x +140
6 x +140

DB Lateral Raises

12 x 15s
12 x 15s
10 x 15s
8 x 20s

Plate loaded lat pulldowns

12 x +90
12 x +90
10 x +90
8 x +90

Good session.  Not overly challenging and a good start to this cycle as far as upper days go. 

Title: Re: Training for my first powerlifting meet
Post by: reduni on March 13, 2017, 06:36:52 PM
Nice Benching there Dave. Throw in a few pauses for fun.. Good stuff.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on March 13, 2017, 08:00:16 PM
Bench looked strong and easy Dave! Great uppet 1
Title: Re: Training for my first powerlifting meet
Post by: Andrew on March 13, 2017, 09:54:59 PM
nice work Dave. Its good you put the video on there to check form. Your pauses look good (I dont see downward movement after the pause like i am doing) but one thing that i do see is some bar movement at the pause. I was working with a guy at the gym today and he was giving commands. He paused me for a long time and he said it was because the bar was still moving around a little bit at the bottom. I'm not sure how the judges are at RPS, but if we get a strict judge, they wont give the press command until the bar is completely motionless on the chest.
Title: Re: Training for my first powerlifting meet
Post by: John on March 13, 2017, 10:11:12 PM
nice work Dave. Its good you put the video on there to check form. Your pauses look good (I dont see downward movement after the pause like i am doing) but one thing that i do see is some bar movement at the pause. I was working with a guy at the gym today and he was giving commands. He paused me for a long time and he said it was because the bar was still moving around a little bit at the bottom. I'm not sure how the judges are at RPS, but if we get a strict judge, they wont give the press command until the bar is completely motionless on the chest.

This will be the case with Carl Seeker as the bench judge. The bar will need to be still. The way I pause my reps is to get a solid 1 Mississippi count when the bar is stopped. With lighter weights (warmups) you can do a 3 count to get a bit more practice. It won't be as bas as you are imaging it right now I promise :p
Title: Re: Training for my first powerlifting meet
Post by: Andrew on March 13, 2017, 10:15:08 PM
nice work Dave. Its good you put the video on there to check form. Your pauses look good (I dont see downward movement after the pause like i am doing) but one thing that i do see is some bar movement at the pause. I was working with a guy at the gym today and he was giving commands. He paused me for a long time and he said it was because the bar was still moving around a little bit at the bottom. I'm not sure how the judges are at RPS, but if we get a strict judge, they wont give the press command until the bar is completely motionless on the chest.

This will be the case with Carl Seeker as the bench judge. The bar will need to be still. The way I pause my reps is to get a solid 1 Mississippi count when the bar is stopped. With lighter weights (warmups) you can do a 3 count to get a bit more practice. It won't be as bas as you are imaging it right now I promise :p

great info John, thanks! I love how we actually talk about lifting over here at IS
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 14, 2017, 04:51:34 AM
Good points guys, thanks. I will be working on that. 
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 15, 2017, 06:05:23 PM
Candito 6 week
Week 1 l Day 3
213.6 lbs (later in the day)

Warm-up

10 minutes of stretching, empty bar reps with wide, comp and close grip

Bench

10 x 115
10 x 155
8 x 175
6 x 180 Pretty easy.   Vid. 

http://www.youtube.com/watch?v=tIIWUvafVPY (http://www.youtube.com/watch?v=tIIWUvafVPY)

Slingshot

3 x 225
1 x 245
1 x 265 (ss pr tie)
8 x 225 (another ss pr tie)

Feeling pretty strong on the bench today. 

Plate loaded lat pulldown

12 x +90
12 x +90
10 x +90
8 x +110

DB Lateral Raises

12 x 20s
12 x 20s
10 x 20s
8 x 20s

That was it for today.  Squats and bench tomorrow or Friday depending on timing.  I have skating after work tomorrow with the kids so chances are unless I get in before work I'll do it Friday.  I'm not in a rush though so I'll figure it out day to day. 
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on March 15, 2017, 09:16:03 PM
Killer benching Davey! Strong work set and awesome SS shot work!
Title: Re: Training for my first powerlifting meet
Post by: piperdown on March 16, 2017, 08:05:10 AM
That was a great pause on #6 Dave. The reps all looked easy peasy for you.
Lol, had to turn down the sound. That grinding/screeching sound from you adjusting the bar hit my ears like someone with nails on a chalkboard.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on March 16, 2017, 12:09:56 PM
solid benching Dave. Eric is right, you have one noisy rack
Title: Re: Training for my first powerlifting meet
Post by: reduni on March 17, 2017, 08:16:29 PM
Easy benching there Dave. Nice work. Some sweet slingshot work there too.
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 17, 2017, 08:24:50 PM
Thanks guys.

The rack drives me up the wall.  It's noisy and it's quite big.  Doesn't go well in the space I have.  I'll eventually get a bit of a smaller one but haven't yet.


I took John's advice and am taking advantage of the extra week thrown in by taking an extra rest day.  Will squat and deadlift tomorrow before heading to British Columbia.  I'll more than likely get at least 1 emom day in while I'm there.
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 18, 2017, 03:49:28 PM
Candito 6 week
Week 1 l Day 4
210.8 lbs

Warm up

bar squats, stretching, cleaning the house  ::)

Squats

5 x 135
5 x 135
5 x 155
3 x 185

Working sets:

8 x 205
8 x 205
8 x 205
8 x 205 - vid Not exactly hard but high reps suck lol 

(Watched flex squat 575 at Herc not too long after this and decided to post a vid anyway ;D)

http://www.youtube.com/watch?v=bupgdOe_Oak (http://www.youtube.com/watch?v=bupgdOe_Oak)

Squat walkouts

275
295
315

That was it for walkouts.  275 felt insanely heavy and then everything felt a bit better. 

Deads

5 x 135
5 x 225

Working sets

8 x 275
8 x 275


Good session.  That ends the easy squat sessions.  Now it's about to get really fucking annoying lol
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on March 18, 2017, 08:17:19 PM
Great looking session Davey, got the first easy cardio session done, ready for step 2!
Title: Re: Training for my first powerlifting meet
Post by: Andrew on March 20, 2017, 01:04:12 AM
Good job Dave, that 2nd lower is a tough workout. i was just eyeballing my upcoming session and it will be tough. 8 rep squats sets are hell
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 20, 2017, 05:56:36 PM
Thanks guys. 

Arrived in sunny Vancouver yesterday and went about a 2 hour hike near my dad's place in North Vancouver.  Nothing like being surrounded by mountains. 

Got to the gym this morning and finished week 1 with my final upper day.

JC6W
Week 1 Day 5
208.2 lbs

Bench

A lot of warmup sets

185MR - Got 10.  Started losing tightness and racked it.  Might have squeezed another rep or 2 out but at that point I wasn't sweating it.

http://www.youtube.com/watch?v=-kL6cJc7BaI (http://www.youtube.com/watch?v=-kL6cJc7BaI)

Paused singles

205 3 count
225 2 count (really happy with this one.  Last time I was at this gym was a year ago and I still couldn't bench 225 at all.)

SS

225 x 3 all paused and very easy.  I didn't push the SS work because of no safeties or spotters.

Hammer Strength HiRow (I love this machine)

12 x +90
12 x +140
10 x +160
8 x +180

DB Side Laterals

12 x 20s
12 x 25s
10 x 25s
8 x 30s (pr :P)

Lat Pulldowns

12
12
10
8
 
No clue what the numbers on the weights meant.  Just moved the weights and struggled near the end.



Back there tomorrow or Wednesday for the first emom day! Probably tomorrow.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on March 20, 2017, 07:27:19 PM
great job Dave, and pausing out a 225 single like a champ with no safeties or spotter is a terrific mark of confidence. On to week 2!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on March 20, 2017, 08:06:08 PM
Great job Davey! 185x10 with more in the tank! Looks like a pretty narrow bench you were using too. Awesome paused 225 and SS work! Looks like a great gym!
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 21, 2017, 05:31:43 PM
JC6W
Week2 l Day 1
210.6 lbs

Hip Circle, leg swings, stretching, bar squats, sets of 3 up to 225 lbs

Squats (working set)

230xMR10 - Got 8.  I've been battling a head cold and started feeling dizzy around rep 7.  On rep 8 on the descent I felt like I was going to do a faceplant hence the really shallow rep.  I corrected it and got 1 more but called it there.  Was pretty pissed at not getting 10.  Not entirely sure on the depth there but the camera was on the floor so a little harder to tell.  They felt good but whatever...it is what it is at this point.  I'll get a good single to depth at the meet I know that. Stupid high rep shit ;D 

http://www.youtube.com/watch?v=P6MglZxPP0g (http://www.youtube.com/watch?v=P6MglZxPP0g)

EMOM

240 x 3
240 x 3
240 x 3
240 x 3
240 x 3

Squat walkouts

275
295
315
365
385 - how the hell you guys squat that or way more than that is beyond me lol
315

Revenge set

230 x 2 -  Got my last 2 reps

Deads

225 x 8

I was done at this point. Still feeling lousy so said screw it.   Got the main work done and left 2 sets of 8 for another day. 

Title: Re: Training for my first powerlifting meet
Post by: Andrew on March 21, 2017, 09:54:12 PM
Emom 1 down! Still a good set, bar speed is fast on 230 you handle it easy now. Get well soon and just relish the fact you are ahead of me and Shawn who both have emom anxiety disorder.
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 21, 2017, 10:37:36 PM
Emom 1 down! Still a good set, bar speed is fast on 230 you handle it easy now. Get well soon and just relish the fact you are ahead of me and Shawn who both have emom anxiety disorder.

Yeah 1 down and 1 to go.  I'll feel a bit better in a couple of days I'm sure.  I'm thinking Friday I'll get in that second emom day and redeem myself on that not so great mr10 set.  Bar speed was a little too fast imo. I was rushing the 10 reps to get them over with and I paid for it.  I'm far too fat and out of shape right now to be speeding through any sort of high rep nonsense  ;D  Just need to take it one rep at a time.  Nice thing about being here in Vancouver this week is I have all sorts of time to get through them.  I ended up spending over an hour in the squat rack today and ended up really enjoying myself.  I liked the emom sets which was weird lol
Title: Re: Training for my first powerlifting meet
Post by: piperdown on March 22, 2017, 09:27:53 AM
8 reps with a head cold is doing good Dave!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on March 22, 2017, 09:36:20 AM
Quote "I enjoyed EMOM squats" you savage! Awesome session Davey, u technically hit 8 1/2 reps that set and went back and redeemed 2 more anyway. It's all reps in the bank.
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 22, 2017, 06:15:25 PM
JC6W
Week 2 l Day 2
208.1 (Shawn might pass me before the week is out)

Light warm up today.  Bar bench wide, cg and comp, and worked up to my working sets with triples.

Bench

10 x 165
8 x 180
6-8 x 190 - 8 pretty easy. Got a vid but the position wasn't great

http://www.youtube.com/watch?v=bTjmDlltHMY (http://www.youtube.com/watch?v=bTjmDlltHMY)

Singles

225 x 1 - 3 second pause.  Tough going up today but not surprised after all of that other work and doing some singles the other day.

Slingshot

3 x 245 - pretty easy reps today.  Still thing 245 is a pipe dream for the meet but who knows.

Accessories

Did some random machine stuff that I didn't bother tracking today.  Didn't do much.


Good session today.  Bench as usual lately is feeling good.  That 190 set felt like it could've gone on for a good few more reps. 

Emom #2 on Friday.
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 22, 2017, 06:18:26 PM
8 reps with a head cold is doing good Dave!

Yeah wasn't the greatest of conditions for that type of a workout.  Glad I got it done though. 

Quote "I enjoyed EMOM squats" you savage! Awesome session Davey, u technically hit 8 1/2 reps that set and went back and redeemed 2 more anyway. It's all reps in the bank.


hahaha remember that I went into this not entering my max so it's a little easier for me than you.  And it was the short emom too.  Doubt I'll say that on Friday. 
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on March 23, 2017, 09:35:36 AM
Awesome benching going on again Davey! Not sure what the scale read this morning as I couldn't see it anyway lol. Great job bud
Title: Re: Training for my first powerlifting meet
Post by: Andrew on March 23, 2017, 11:13:54 AM
Great benching, crushed that 190 set and a 3 sec pause at 225 is strong. Are you dropping weight?
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on March 23, 2017, 12:18:18 PM
Great benching, crushed that 190 set and a 3 sec pause at 225 is strong. Are you dropping weight?
Think Davey got on the wrong side of a pizza yesterday...
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 23, 2017, 02:29:15 PM
No just some weight fluctuation.  I'll still be well within range at the end of April.  Was just noticing that Shawn's weight was creeping up while mine was up and down a bit.  I've never weighed less than him in the few years we've been on these sites so thought that was funny. 


And yeah that pizza was really damn good ;D
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on March 23, 2017, 02:47:24 PM
No just some weight fluctuation.  I'll still be well within range at the end of April.  Was just noticing that Shawn's weight was creeping up while mine was up and down a bit.  I've never weighed less than him in the few years we've been on these sites so thought that was funny. 


And yeah that pizza was really damn good ;D
Ima whale!
Title: Re: Training for my first powerlifting meet
Post by: Andrew on March 23, 2017, 06:54:33 PM
I'm a speared whale
Title: Re: Training for my first powerlifting meet
Post by: reduni on March 23, 2017, 07:16:09 PM
Nice work Dave. Bench was moving really smooth. Looked light, which is good. A paused 225 is awesome too. Moving in the right direction in my opinion.
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 24, 2017, 07:17:41 PM
Thanks guys.



JC6W
Week 2 l Day 3
210.2 lbs

A LOT of stretching, hip circle walks, bar squats with and without the hip circle, leg swings, chanting and praying

Onto the fun stuff...

Squats

Worked my way up to 225 with triples and doubles.

235xMR10 - 9.5 Once again felt I was going to fall by the time I hit rep 10 (stupid high rep shit)  Regrouped and could've gone for it there I suppose but opted for the rest before emom started.  I counted it as 10 for the emom set.  Did get a revenge single before starting anyway. 9 would have meant 8 sets of 3 but this wasn't a strength issue missing that last rep it was an I'm a fat bastard with the lung capacity of a 90 year old issue who gets dizzy after 5 reps apparently. 

http://www.youtube.com/watch?v=6nhLQQKj0Hw (http://www.youtube.com/watch?v=6nhLQQKj0Hw)

EMOM

225 x 3 x 10

Took 15 minutes.  I didn't video them.  Had the tunes cranked in my ears, eyes straight ahead and just went after it.    No belt too which actually was the highlight of the session for me.  All the reps felt amazing and definitely below depth.  Funny enough by around set 5 it started feeling lighter and easier as the sets went on.  It was a really good session.  Not sure how the every minute on the minute sets went okay but trying for 10 reps suddenly left me feeling like the world was coming to an end. 

Squat walkouts

245

Fuck that.  I was done lol

Rack pulls

135 x 8
225 x 8
315 x 5

EMOM DUN!!!
Title: Re: Training for my first powerlifting meet
Post by: Andrew on March 24, 2017, 07:43:39 PM
 ;D :rocker: :bigthumb: :thumbsup: :biggrin: :beer: :pepper: :rockon: :beerchug:  ...........YOU did it, Hell yeah Dave
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on March 24, 2017, 10:10:29 PM
Hellz ya Davey u lucky mofo! Not only are u done but u somehow enjoyed that shit  :eek: :doh: Definitely not a strength issue on that 10th rep, just a fat bastard issue  :jester:
Serious awesome session bro! And thanks for the play by play, almost like I was there with ya!
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 24, 2017, 10:54:20 PM
;D :rocker: :bigthumb: :thumbsup: :biggrin: :beer: :pepper: :rockon: :beerchug:  ...........YOU did it, Hell yeah Dave

 8) :friday:

Hellz ya Davey u lucky mofo! Not only are u done but u somehow enjoyed that shit  :eek: :doh: Definitely not a strength issue on that 10th rep, just a fat bastard issue  :jester:
Serious awesome session bro! And thanks for the play by play, almost like I was there with ya!


haha yeah I need a training partner.  Need somebody to kick my ass when I start stalling lol I appreciated it more than anything I think.  Once I got going though man yeah not too bad at all.  Mind you if I entered 320 lbs as my squat number today's write up might have a different twist :P
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 26, 2017, 12:19:02 AM
Did hours and hours of hiking today. Last day in BC so had to take advantage.  Ate a ton of chinese food to help balance things out ::)

Also one last quick session at the gym here.

JC6W
Week 2 l Day 4
210.1

Quick and light warmup with mostly bar presses with different grips

Bench

10 x 165
8 x 180
6-8 - x 190 - 8 Easy!

Did some Hi-Iso rows, hit the steam room and called it a night.  Exhausted.  Won't finish off week 2 until Wednesday and then probably squat again on Thursday just so I don't get far between squat sessions.  Give you guys a chance to catch up ;D
Title: Re: Training for my first powerlifting meet
Post by: BLK00TJ on March 26, 2017, 05:01:55 PM
Reps for lifting after hiking.  Well done
Title: Re: Training for my first powerlifting meet
Post by: Dave on March 29, 2017, 07:05:45 PM
Took a couple of days off between the last session. Had a travel day coming back home, spending time with the kiddos and went to the Leafs game last night  with a buddy :rocker:    Letting myself take a bit of extra rest time anyway to get on track with everybody else.  I'm not going to do an extra week but at the end so no point in finishing early for me. Exhausted today but got after bench this evening. 

Bench

180MR - 10. 


Bit of a grinder near the end and definitely not my best set.  The fatigue was pretty obvious during that set.   Finished off with some light rows. 

Start week 3 tomorrow of Friday.  I really don't want to wait too long.  Doms would be murder although it is a lot less volume this week.

 
Title: Re: Training for my first powerlifting meet
Post by: reduni on March 29, 2017, 10:31:36 PM
Good job on getting it done. Time change isnt too bad but it's still big enough to throw you off for a bit.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on March 30, 2017, 12:08:56 AM
10 reps is solid!
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 02, 2017, 04:54:33 PM
JC6W
Week 3 l Day 1 (over 2 days :flame:)
210.1

Hip circle, leg swings, air squats, empty bar squats etc

Squats

5 x 250 (yesterday) vid
5 x 250 no belt (today)
5 x 250 belt (today)

http://www.youtube.com/watch?v=sP7gtIh76q0 (http://www.youtube.com/watch?v=sP7gtIh76q0)

Singles

275 no belt - depth is definitely shallow but weight didn't feel too bad at all.  First time since John's house that I've had 275 on my back.  I'll have no problem with it next week.

Walkouts

295
315
365
405
465 x  2 - holy fuck that's heavy. More of a standup than a walkout lol  I seriously can't wait to sit back and watch some of you guys squat this sort of weight.  Absolutely mind boggling to me.  This is years away still for sure!! Vid on the tube if anybody actually cares about a "walkout" vid

Deads

warmed up with triples

345 x 6
345 x 3

http://www.youtube.com/watch?v=ac74rSrKIEE (http://www.youtube.com/watch?v=ac74rSrKIEE)

Pretty much done at this point.



So yesterday I was all set for a nice relaxing Saturday session in my basement when Armageddon broke loose in my house with one of my daughters and my wife over cleaning the bedroom.  Long story short I should know better than to get involved but I never learn and by the time that all got sorted out we had company coming over for the entire afternoon and evening.  So workout got put off until today. 

Pros of a home gym is you're at home.  Cons of a home gym are you're at home.


Today went well though and now I'm on track with everybody except Rich of course. 
Title: Re: Training for my first powerlifting meet
Post by: Bando on April 02, 2017, 05:41:29 PM
I know the feels with the Wife & Daughter, I like my gym to be an Iron Sanctuary and home aint no sanctuary lol

Why the walkouts?
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 02, 2017, 05:56:11 PM
Just an absolute gong show yesterday lol Riot act was read and groundings dished out. 


Walkouts I've been adding in once a week for the first 3 weeks for some heavy weight acclimation. Sort of a CNS priming I guess.   After this week I won't be doing any more.  Should add the 465 was most likely overkill and more just curiosity on my part. Generally try and keep to the 365-385 max for walkouts.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on April 02, 2017, 06:23:15 PM
Beauty work Davey! Smashed out 15 reps of 2 fiddy, a 275 single and some walkouts! Did better on deads than me, plates flying off damn bar nightmare lol.
Title: Re: Training for my first powerlifting meet
Post by: reduni on April 02, 2017, 06:58:49 PM
I get the home gym thing. I'm actually very rarely bothered in the gym cause I try to work out when no one is home. Nice work on the 250's  Deads looked pretty easy too.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on April 02, 2017, 11:51:29 PM
Great job Dave, squats moving good and all 6 reps on that first DL set is awesome. Sorry to hear of the battle on the home front. I've had more than a few of those. You made the right call by stopping and finishing the next day. Last time there was a battle at my house I decided to squat, thinking I would blow off steam. What ended up happening was I couldn't focus and I hurt my knee on a bad rep. Lesson learned
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 04, 2017, 08:20:31 PM
JC6W
Week 3 l Day 2
210

Bench

warmup with sets of 5

6 x 195
6 x 195
6 x 195 - vid

slingshot

3 x 225
1 x 245

Rows
Side laterals

3 sets of 6

http://www.youtube.com/watch?v=ee1KYNY7r_M (http://www.youtube.com/watch?v=ee1KYNY7r_M)
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on April 04, 2017, 08:34:52 PM
Bench looked great Davey! Solid work hitting max reps and the pause on the last one!
Title: Re: Training for my first powerlifting meet
Post by: Andrew on April 04, 2017, 11:09:34 PM
Looked easy! You crushed 195
Title: Re: Training for my first powerlifting meet
Post by: reduni on April 05, 2017, 10:41:51 AM
Easy peasy for sure Dave. Way more in the tank. Nice session.
Title: Re: Training for my first powerlifting meet
Post by: piperdown on April 06, 2017, 07:45:47 AM
Moving the weight nicely Dave  :)

How are you liking JC's program? Until I messed up the shoulder I was going to use his bench peaking program for the company BP contest in June. I liked how it was laid out.
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 06, 2017, 10:55:29 AM
Moving the weight nicely Dave  :)

How are you liking JC's program? Until I messed up the shoulder I was going to use his bench peaking program for the company BP contest in June. I liked how it was laid out.

I've run it a few times now and even finished it once before :S  It's a great program once you get past week 2.  He has a specialty bench and a specialty squat program that run separate to this and the bench one has gotten very good reviews.  Might be worth looking into as well for an option.  I found the upper body portion of this really good but some reviews suggest they don't think bench progresses as much on this program like squats and deads do.  I didn't really notice that though and have always enjoyed the benching portion to it.
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 06, 2017, 10:04:32 PM
JC6W
Week 3 l Day 3

Warmed up pacing around my living room watching the Leafs fucking start yet another collapse :mad:

Squats

Warmed up with triples to 225.

program set

255 x 4-6 - Got 6 pretty easy with the adrenaline. 

http://www.youtube.com/watch?v=JGu-GKQhOFE (http://www.youtube.com/watch?v=JGu-GKQhOFE)


Didn't deadlift today.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on April 07, 2017, 12:18:39 AM
Looking solid Dave!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on April 07, 2017, 03:26:25 PM
Nice Davey, things are coming together for you now!  MOAR hockey!!!
Title: Re: Training for my first powerlifting meet
Post by: BLK00TJ on April 07, 2017, 04:37:08 PM
Looking good Dave!  I can't train as good when I'm mad.  I always feel strong going in but putter out fast.
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 07, 2017, 07:59:31 PM
Looking solid Dave!

I am definitely filling out ;D

Nice Davey, things are coming together for you now!  MOAR hockey!!!

i like your idea of putting this end of the season losing streak on an ipad or something.  You guys have been telling me for years to get mad and I finally found out what does it.  The Toronto Maple Leafs lol

Looking good Dave!  I can't train as good when I'm mad.  I always feel strong going in but putter out fast.

haha thanks man! Was pretty disappointed when I typed out the workout but was more of a nervous anticipation while the game was on I think and I did the workout.   All just joking around more than anything but I definitely had a good surge of adrenaline going with that last session!!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on April 08, 2017, 08:15:59 AM
Davey, did you fall behind?
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 08, 2017, 08:50:06 AM
Davey, did you fall behind?

Yup got home from work last night and got busy with the kids right away that took up a few hours.  By late evening I decided to bench in the morning and keep on with squats Sunday.  Spent some time catching up on Walking Dead with Jenny last night :)

Bench incoming after this coffee.  Going to be a good one today I can feel it!!
Title: Re: Training for my first powerlifting meet
Post by: reduni on April 08, 2017, 09:08:08 AM
Woohoo. Get after it. Maybe you should bench during the game tonight. You'll have that hate strength watching the leafs choke again! ;D go sens go :nanana:
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 08, 2017, 11:32:07 AM
Woohoo. Get after it. Maybe you should bench during the game tonight. You'll have that hate strength watching the leafs choke again! ;D go sens go :nanana:



ahahahahaha Yup!! Gotta hand it to the sens though, they pulled it off. Hopefully you don't end up with the Caps in round 1.  Will be fun if we win out and play you guys in the first round.  That usually works out well for the Senators :P


So got after bench this morning....

JC6W
Week 3 l Day 4
210 ish I'm sure

Did some warmups and sets of 5
\
Program sets

200 x 4-6 Got 6
200 x 4-6 Got 6
200 x 4-6 Got 6 - vid

http://www.youtube.com/watch?v=MJUc9E80jD0 (http://www.youtube.com/watch?v=MJUc9E80jD0)

Slingshot

225 x 3
245 x 2
275 x lol no chance dummy (don't tell John :))
225 x 10 - rep pr for slingshot - previous was 8 but of course I didn't bother to record it...

Did some cable rows, pulldowns, db side raises


Good session overall.  Was happy with the rep pr and how easy my 3 working sets were.  Still don't see 245 happening at the meet though.   Heavy enough with the slingshot. 
Title: Re: Training for my first powerlifting meet
Post by: Andrew on April 08, 2017, 11:39:03 AM
Nice one Dave, got all 6reps on the work sets and 225x10 with the SS is terrific. I see the overload sets you and Shawn are doing with the SS and I want to get one. It's on my wish list :)

And BTW- don't sweat the weight, I've left you guys in the dust, I weighed in at 217.6 this morning. I actually need to be careful I don't overshoot the 220's :eek:
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on April 08, 2017, 12:55:58 PM
Awesome benching Davey, hammered out strong 6's and great PR finisher with 225x10 on the SS! Excellent work!
Title: Re: Training for my first powerlifting meet
Post by: Andrew on April 11, 2017, 12:17:53 AM
IN 4 Wk 4.......


where are you Dave??..........I will come to Canada and light a fire under ya..... ;D
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 11, 2017, 05:02:19 AM
IN 4 Wk 4.......


where are you Dave??..........I will come to Canada and light a fire under ya..... ;D

Decided to wait until Monday and start the same day as Shawn.  Ended up running around like a madman after work for a few hours with the kids.  By the time I got home it was late and said fuck it, I'll  be more rested in 8 hours so did them this morning.  Will bench tonight and be back on track with you guys.

Don't worry a fire does not need to be lit right now.  I'm all in :)

Title: Re: Training for my first powerlifting meet
Post by: Dave on April 11, 2017, 05:06:29 AM
JC6W
Week 4 l Day 1
213.2

Early ass squats

Warmed up with triples to 245

Program sets

255 x 3
260 x 3
265 x 3

Last rep on the last set especially didn't feel great.  Couldn't get tight again.   Overall not too bad today.  I'll do my deadlift accessories after I bench tonight.

http://www.youtube.com/watch?v=Ey37MPMPMWE (http://www.youtube.com/watch?v=Ey37MPMPMWE)
http://www.youtube.com/watch?v=7Kfnq6OLsPc (http://www.youtube.com/watch?v=7Kfnq6OLsPc)
http://www.youtube.com/watch?v=W9IBgRd5BFU (http://www.youtube.com/watch?v=W9IBgRd5BFU)
Title: Re: Training for my first powerlifting meet
Post by: reduni on April 11, 2017, 01:37:05 PM
Awesome work Dave. Looking good. That damned rack though. gotta turn the volume down.  ;D
Title: Re: Training for my first powerlifting meet
Post by: Get-n-fit on April 11, 2017, 02:52:03 PM
Squats are looking good Dave!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on April 11, 2017, 04:35:46 PM
Awesome work on the squats Davey, looking strong and confident! Don't know how u pull that off at that early ass hour  :o
Title: Re: Training for my first powerlifting meet
Post by: Andrew on April 11, 2017, 08:19:59 PM
Nice Dave! Nailed the heavy triples!
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 12, 2017, 07:21:14 PM
JC6W
Week 4 l Day 2

Light warmup with bar and triples to 175

Bench

3 x 195
3 x 200
3 x 205 paused last rep

Did a few rows, db lateral raises and called it.

Feel like absolute shit today.  My son was home today with an upset stomach and both my wife and I are feeling the same.  I had to get something done today though so I kept it simple. 

Tomorrow off.  Friday is squats and my last overload day.  Will do extended walkouts and 15 second holds with 285 (my projected opener), 315 (second lift) and 355 (my dreamer final squat)
Title: Re: Training for my first powerlifting meet
Post by: Andrew on April 12, 2017, 07:32:06 PM
good job getting it done, sorry you're not feeling well. For the squats, i'm sure John has you covered but I'd hit that opener at least a few times before the meet for confidence puposes alone and reserve the walkout for something a bit heavier than 355. For my last overload day i squatted my opener and then squatted 10lbs below my planned second lift and then did a walkout of 30lbs heavier than my YOLO third goal
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 12, 2017, 07:50:03 PM
good job getting it done, sorry you're not feeling well. For the squats, i'm sure John has you covered but I'd hit that opener at least a few times before the meet for confidence puposes alone and reserve the walkout for something a bit heavier than 355. For my last overload day i squatted my opener and then squatted 10lbs below my planned second lift and then did a walkout of 30lbs heavier than my YOLO third goal

Thanks man.  Sucks but it doesn't feel like the end of the world.  Hopefully just passes on through,  My son is already up and running around like nothing happened lol

I'll be hitting the opener (285) next week 5 for 1-4 and maybe more reps and I've squatted it before as well.  Next week will most likely be a rep pr though.  John posted last week on my last squat day this week he wants me to walkout my opener with a long hold and then another one with my last lift or a bit heavier for at least 15 seconds as well.  I'm seriously doubting 355 will happen at the meet. I'm guessing 335 if it's a great day.  I walked out a few very heavy 400+ in the last few weeks so I'm guessing that's why he said to do it this way. 
Title: Re: Training for my first powerlifting meet
Post by: BLK00TJ on April 12, 2017, 08:24:00 PM
Are you in the same meet as the other guys here with RPS?   If so, are you going to walkout with the monolift?  If you aren't going to walk out, you might want to overload your projected weights and lift them up off of the safeties around the rack height.  If your goal is 355, try putting 405 on the bar loaded on the safeties with your stance where you want.  Hold for as long as you can for up to 30 sec for a couple sets..  355 will feel like a feather if you try that.  Don't forget to breath though :P

My openers are always the weight I can triple easily, especially for squats since I can have depth problems. 

Great work though man.  You are hitting it hard and making a ton of progress.  best of luck at the meet.
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 12, 2017, 08:31:18 PM
Are you in the same meet as the other guys here with RPS?   If so, are you going to walkout with the monolift?  If you aren't going to walk out, you might want to overload your projected weights and lift them up off of the safeties around the rack height.  If your goal is 355, try putting 405 on the bar loaded on the safeties with your stance where you want.  Hold for as long as you can for up to 30 sec for a couple sets..  355 will feel like a feather if you try that.  Don't forget to breath though :P

My openers are always the weight I can triple easily, especially for squats since I can have depth problems. 

Great work though man.  You are hitting it hard and making a ton of progress.  best of luck at the meet.

Thanks man, yeah I'm in the same one  My first meet as well.  It'll be a monolift there I'm told which I've never used before. I've never squatted 355 before and would love that to be the case.  I have walked out 405 before and heavier but definitely never for a very long count. I picked 285 as my potential opener which I  should have no problem hitting a triple with next week.  I hope ;D
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 14, 2017, 02:57:55 PM
JC6W
Week 4 l Day 3
209.9  a little strange..

Squats

Triples to 245

Working sets

265 x 3
275 x 1-2 - Got 2

Walkouts

Clarified with John first based on Andrew's suggestion and changed my walkout plans.

315 x 20 seconds
365 x 20 second
405 x 20 seconds

315 again and it felt like a feather. 

Deads

360 x 3
375 x 1-2 - 2

Vid of the day:  Turn your volume down ;D 
http://www.youtube.com/watch?edit=vd&v=w_NVgMzYC3s (http://www.youtube.com/watch?edit=vd&v=w_NVgMzYC3s)

As soon as I got down there and started warming up my head started pounding.  Was having some trouble getting tight on my warmups. Felt a bit better once the belt went on but had been hoping to do my sets without the belt today.  Headache went away after my 275 set. Walkouts felt really good and deads felt easy which is good because I've been getting a little worried about them.

Bench tomorrow!
Title: Re: Training for my first powerlifting meet
Post by: piperdown on April 14, 2017, 03:17:55 PM
Looks like a good day on squats and deads Dave. I thought the squats were nice and controlled. You're moving some good weight there!
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on April 14, 2017, 05:03:50 PM
Great job Davey, strong work on the squats and deads! I was in my head a bit about deads yesterday as well. All faded quickly!
Title: Re: Training for my first powerlifting meet
Post by: BLK00TJ on April 14, 2017, 08:11:39 PM
Now I see how you do it!  The squeaking somehow stimulate your CNS allowing for extra strength!


Good job man. You'll do a fine job at your meet.
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 14, 2017, 08:28:10 PM
Looks like a good day on squats and deads Dave. I thought the squats were nice and controlled. You're moving some good weight there!

Thanks Eric.  Coming along nicely.  If I get 335 at the meet I'll be pretty damn happy.

Great job Davey, strong work on the squats and deads! I was in my head a bit about deads yesterday as well. All faded quickly!

Thanks man. 

2 weeks :)

Now I see how you do it!  The squeaking somehow stimulate your CNS allowing for extra strength!


Good job man. You'll do a fine job at your meet.

haha thanks man.  It is driving me crazy but if it helps I'll take it ;D

I'm feeling really good right now about the meet so confidence is up at the right time. 
Title: Re: Training for my first powerlifting meet
Post by: Andrew on April 15, 2017, 01:34:43 PM
I'm feeling really good right now about the meet so confidence is up at the right time.

 :clap: :clap:^^^^^This is great to see and you should, you'be done very well on this meet prep. Hitting all your lifts clean
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 15, 2017, 01:50:40 PM
I'm feeling really good right now about the meet so confidence is up at the right time.

 :clap: :clap:^^^^^This is great to see and you should, you'be done very well on this meet prep. Hitting all your lifts clean

Yeah man I'm thrilled with how I pulled it together.  When there is absolutely no opportunities for excuses it's pretty easy to just get shit done.   I've gone light and quick on the accessories at times but I'm okay with that this time.  The main lifts are moving :)
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 15, 2017, 02:02:10 PM
JC6W
Week 4 l Day 4

Bench

Changed my warmup a bit based on the conversation with Andrew and John.

bar x 10, wide, comp and narrow grip each
5 x 135
3 x 175
2 x 185 - this probably could've been omitted.

Working sets

3 x 200
2-4 x 205 - 4
1-2 x 220 - 2

Extras

1 x 240 - How would that have gone in a meet?  Red light?  Pause to short?    So funny story about that lift too.  I put a 10 lb plate on one side and a 5 lb plate on the other.  Didn't realize until I was getting ready for my slingshot 245.  I'm an idiot lol Was wondering why it felt heavier on one side than the other going up  ::)

Slingshot

2 x 245 - Hit the hooks bad and almost didn't recover on it.  Called it there before I killed myself today.

Today's benching:
http://www.youtube.com/watch?v=ybWinphLG9U (http://www.youtube.com/watch?v=ybWinphLG9U)

I think that's it for me and both ice and ball hockey until after the meet.  Playing on the street with the kids last night and I overextended my right arm going for the ball (not about to lose to children :P) Elbow was pretty sore benching today.  I'm happy as hell with that 240 single even if it doesn't look like it would get a green light in the meet it came off the hooks easy. 


Did some cable rows and side laterals. 


Probably going to squat on Monday instead of Tuesday since it's a day off for me. See how I feel on Monday but can't see it being a problem. 
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on April 15, 2017, 03:51:25 PM
Strong benching Davey! Going to be a big PR there on meet day!
Title: Re: Training for my first powerlifting meet
Post by: reduni on April 15, 2017, 07:52:32 PM
Nice work on the bench Dave. That's awesome that everything is clicking at the right time.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on April 16, 2017, 09:58:50 AM
Nice benching Dave. Your form looked solid and that 240 rep looked good to me. Can't believe you hit it lopsided. Even up the bar and you'll be good for even moar
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 16, 2017, 12:50:23 PM
Strong benching Davey! Going to be a big PR there on meet day!

I'm definitely starting to think so :)

Nice work on the bench Dave. That's awesome that everything is clicking at the right time.

Thanks man.  We're all doing really well with this prep.

Nice benching Dave. Your form looked solid and that 240 rep looked good to me. Can't believe you hit it lopsided. Even up the bar and you'll be good for even moar

Thanks man. I couldn't either.  Was going to test 235 and found out hard way that I probably have 240 in me lol
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 19, 2017, 10:11:18 AM
Not a great day testing squats.  Depth was not reached and neither was max reps.  Got a revenge rep in to at least get 4 today. I'm thinking after watching this today to go with 275 as my opener.  Man are singlets ever uncomfortable ;D

JC6W
Squat Test Day
211.0

bar x 10
135 x 4
155 x 3
185 x 2
255 x 1

285 x 3 plus revenge rep after (hope the vid of the 3 reps works, having some youtube audio issues)

http://www.youtube.com/watch?v=PSzxSPozFWo (http://www.youtube.com/watch?v=PSzxSPozFWo)

http://www.youtube.com/watch?v=7cmTod75ZIg (http://www.youtube.com/watch?v=7cmTod75ZIg)

Deads

1 x 225
4 x 265
4 x 275
2 x 285

Hope I have a better day tomorrow with bench. 

Title: Re: Training for my first powerlifting meet
Post by: piperdown on April 19, 2017, 11:44:19 AM
Still a good day over and under the bar Dave!
At least you've got your numbers sorted for the opener!
Title: Re: Training for my first powerlifting meet
Post by: reduni on April 19, 2017, 12:08:28 PM
Tough set. Way to go after that 4th rep. I agree with Eric in that you have good opening numbers.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on April 19, 2017, 02:36:52 PM
Great job Davey. At no point you should consider getting 3 reps this day a bad day, that's still big progress! That 3rd rep just looked like u got out of the groove. The 4th was there if you recomposed and went for it. Of the 4 times I have ran this, this was the first time I actually got 4 reps, even Drew got 3.
Nice work!
Title: Re: Training for my first powerlifting meet
Post by: reduni on April 19, 2017, 10:26:05 PM
Sens. Boo ya.
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 20, 2017, 04:06:35 PM
JC6W
Bench Test Day

Tired as hell and on very little food. 

bar x 10
95 x 4
135 x 3
185 x 1
205 x 1 - all of these reps felt way to heavy

225 x 1-4 - Got 3

http://www.youtube.com/watch?v=lMjulGRtQ8o (http://www.youtube.com/watch?v=lMjulGRtQ8o)

Ran off to get the kids from school and will be hitting some accessories in a bit.  Overall I'm happy with this although of course 4 would have been better.  It's a rep pr and I'm feeling like sh!t today.  If I was feeling better and more food in me  I'd have gotten 4 easily.  I have half a mind to redo the test after supper :D
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 20, 2017, 04:09:00 PM
Thanks guys!!

Sens. Boo ya.

haaha I was waiting to hear from ya :P  Sens are playing well and honestly I hope the beat the Bruins at this point but if Montreal beats the Rangers which I really hope doesn't happen I'll have to cheer for the Sens to beat the Habs in round 2 and that's gonna throw my whole world out of whack lol   Have you caught any of the Leafs/Caps series?  It's been pretty damn entertaining.
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on April 20, 2017, 06:36:34 PM
Strong work Davey! I remember not too long ago the quest to hit 2pps, now it's a solid opener!
Title: Re: Training for my first powerlifting meet
Post by: reduni on April 20, 2017, 07:23:01 PM
Thanks guys!!

Sens. Boo ya.

haaha I was waiting to hear from ya :P  Sens are playing well and honestly I hope the beat the Bruins at this point but if Montreal beats the Rangers which I really hope doesn't happen I'll have to cheer for the Sens to beat the Habs in round 2 and that's gonna throw my whole world out of whack lol   Have you caught any of the Leafs/Caps series?  It's been pretty damn entertaining.

Been following the leafs. They have been holding their own for sure. I'm the only sens fan at work so a lot of chit gets chucked. It's lots of fun hacking on each other but in the end we all cheer for the Canadian teams.

Nice work on week 5 so far. Food can certainly add a rep sometimes. I hit 3 reps on my bench as well and screwed up the first go around.
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 22, 2017, 09:40:42 AM
Well deads did not go well....

Deads

4 x 135
3 x 225
2 x 315 (hook grip - it worked thanks Shawn) pr :P

385 x 1-4 Got 1 and a half

 http://www.youtube.com/watch?v=ABAHGnheKyQ (http://www.youtube.com/watch?v=ABAHGnheKyQ)

What a grinder that was too.  I pulled 415 easier than that rep a few months ago. Not sure if it was an off day or what but definitely not what I was hoping for to end this cycle.  The 375 last week was super easy compared to this too. 

Well that's it anyway.  Nothing to do but wait, rest up and eat.   Whatever happens now happens and whatever total I get will be something to build on for next time!

It's been a lot of fun no matter what.  See you guys in a week :)
Title: Re: Training for my first powerlifting meet
Post by: BLK00TJ on April 22, 2017, 11:15:30 AM
Man that weight was moving fast just before it stopped though.  You'll be fine next week after resting up.
Title: Re: Training for my first powerlifting meet
Post by: Andrew on April 22, 2017, 11:54:25 AM
JC cycle dun! Good job Dave. Your speed off floor is great, I can see it's the lockout where things get tough. You're gonna do great next week, just remember to pull that bar hard and engage those hips and glutes at the end and you'll be good for 400+lb single I bet.
Title: Re: Training for my first powerlifting meet
Post by: reduni on April 22, 2017, 12:15:52 PM
JC cycle dun! Good job Dave. Your speed off floor is great, I can see it's the lockout where things get tough. You're gonna do great next week, just remember to pull that bar hard and engage those hips and glutes at the end and you'll be good for 400+lb single I bet.

I agree with Andrew. Speed is good and you're only pulling singles. Probably just an off day. You'll get em next week
Title: Re: Training for my first powerlifting meet
Post by: ShawnJ on April 22, 2017, 01:54:25 PM
Great job Davey, that second was there. Grats on finishing up brother!
Title: Re: Training for my first powerlifting meet
Post by: Dave on April 22, 2017, 02:11:59 PM
Man that weight was moving fast just before it stopped though.  You'll be fine next week after resting up.

Thanks man I was a little surprised to be honest.  I thought going in I had 4 easy.  Andrew's assessment was pretty spot on though.  I also don't think I took the time to really set up well either.  Ah well it is what it is.  Next week is going to be a blast no matter what I total.

JC cycle dun! Good job Dave. Your speed off floor is great, I can see it's the lockout where things get tough. You're gonna do great next week, just remember to pull that bar hard and engage those hips and glutes at the end and you'll be good for 400+lb single I bet.

Pretty much spot on.  Strange part of that is lockout was never my issue before it was always off the floor.  This is new lol all good anyway.  400 + will happen at the meet anyway.


I agree with Andrew. Speed is good and you're only pulling singles. Probably just an off day. You'll get em next week

Thanks bud!  And gratz to your sens on their....oh wait sorry not quite yet :P

Great job Davey, that second was there. Grats on finishing up brother!

Thanks bud!
Title: Re: Training for my second powerlifting meet
Post by: Dave on May 01, 2017, 08:18:56 AM
Great weekend.  Lots of pics, vids and talk floating around but I'll add this into my journal to cap off the training.  I ended up with a 940 total.  Would have been 980 if I didn't do that little stutter butt thing with my squat.  I'm fine with it.  First meet, figured some things out and realize coming back once I did hit depth with 315 that it wasn't hard.  Rest of my lifts were green lights and a couple of pr's.  That's a pretty cool experience hearing people scream at you to keep going on a lift. Will have to look into hiring some people for my training sessions.

Double checking about family vacation stuff but I should be good for Buffalo on August 5.  I'm going to go for the 198 class this time and beat the living hell out of 940 :)

Thanks Jim for the shirt, it's awesome.  Thanks Lisa for getting the videos too of the lifts.  It was very cool getting to meet all of the IS group and watching some of these insanely strong lifters.  I look forward to doing this again.

http://www.youtube.com/watch?v=X9OzCf5y0XM (http://www.youtube.com/watch?v=X9OzCf5y0XM)
Title: Re: Training for my second powerlifting meet
Post by: tooth on May 01, 2017, 08:49:17 AM
Great job.  You've got 315, just got in your head.
Title: Re: Training for my second powerlifting meet
Post by: Dave on May 01, 2017, 02:34:11 PM
Great job.  You've got 315, just got in your head.

Thanks man!
Title: Re: Training for my second powerlifting meet
Post by: ShawnJ on May 01, 2017, 08:12:25 PM
Haha noticed the journal name change!!
Title: Re: Training for my second powerlifting meet
Post by: Dave on May 03, 2017, 07:12:59 PM
All right, let's keep this going. 

351
Cycle 1 l Week 1 l Day 1
OHP 3+ day
208.1 lbs

Press

5 x 55
5 x 70
3 x 85
3 x 95
3 x 110
3+ x 125 - 8

Rack doesn't squeak anymore. Thanks Shawn ;D

http://www.youtube.com/watch?v=zFiIj45Qji0 (http://www.youtube.com/watch?v=zFiIj45Qji0)

DB Bench

10 x 40s
10 x 45s
10 x 55s
10 x 55s
10 x 55s

superset each one with

Plate loaded lat pulldowns

10 x 90
10 x 90
10 x 110
10 x 110
10 x 90

Plate loaded Tricep pushdowns

10 x 40
10 x 40
10 x 40
10 x 40
10 x 40

Two 30 minute walks today.   Plan for now is to shed some fat and keep lifting as heavy as possible throughout.  When I hit 185-190 I'll reassess.  For now my plan is to go and watch the Buffalo meet with John and maybe compete in my next one after the summer sometime or even just keep working away until next years Spring Supremacy.  I'll see how it goes.

Title: Re: Training for my second powerlifting meet
Post by: ShawnJ on May 03, 2017, 07:18:51 PM
No squeaks!! Woohoo! Fun looking session, TUT, 5:1:5, old school body building, arm primping, just thoughts good times!! :P
Title: Re: Training for my second powerlifting meet
Post by: John on May 03, 2017, 08:15:20 PM
No squeaks!! Woohoo! Fun looking session, TUT, 5:1:5, old school body building, arm primping, just thoughts good times!! :P

This made me throw up a little...

LOL love the title change and WTF?? Already back in action.... :P
Title: Re: Training for my second powerlifting meet
Post by: Andrew on May 03, 2017, 10:15:58 PM
No squeaks!! Woohoo! Fun looking session, TUT, 5:1:5, old school body building, arm primping, just thoughts good times!! :P

OH Gawd....rofl 😂😂😂😂

Back at it already, damn doood way to keep moving

Title: Re: Training for my second powerlifting meet
Post by: Dave on May 04, 2017, 05:02:14 PM
No squeaks!! Woohoo! Fun looking session, TUT, 5:1:5, old school body building, arm primping, just thoughts good times!! :P

Yeah new rack position is solid.  Thanks man! Jenny likes it there too lol   


This made me throw up a little...

LOL love the title change and WTF?? Already back in action.... :P

haha yeah man not jumping in quite as quickly as I originally planned but number 2 still won't be all that far off.



OH Gawd....rofl 😂😂😂😂

Back at it already, damn doood way to keep moving



Thanks bud!! I have a squat to fix and a deadlift to chase ;D   Are you home? 
Title: Re: Training for my second powerlifting meet
Post by: Dave on May 06, 2017, 04:09:22 PM
Okay, fuck 531.  I'm going to follow John's advice (shhh :P) and do some self regulating while I run a bit of a diet to cut some of this weight.  I'm going to follow a lower - upper - lower - upper etc and add in some conditioning days as well. I get on 531 or something else and I start thinking numbers. I was up late last night looking at peaking programs.  I need to maintain a little bit of focus so for the time being no program and go with how I'm feeling on each day. Compounds will of course still be in it.   Right now I'm going to push myself but not worry for the moment about anything other than dropping the scale weight a bit. 


Conditioning day:

60 second walk
20 second "sprint"  ::)
3.1 km l 1.9 miles
23:43   :o 

Man oh man do I have some work to do.  I remember having this below 18 minutes at one point.   
Title: Re: Training for my second powerlifting meet
Post by: Dave on May 07, 2017, 06:55:10 PM
Upper #1
206.2

Bench

10 x bar w/wide, comp, close grips
12 x 95
5 x 135
5 x 155

Working Sets@70% of meet lift

6 x 185
5 x 185
5 x 185
4 x 185

Those got heavy fast.  This is going to be a long, painful diet I can tell already.   

Superset each set with facepulls

DB Incline Bench

12 x 30s
10 x 35s
8 x 45s
6 x 55s
12 x 45s

superset with

DB Side laterals w/15 lbs

12
10
8
6
12

Drenched in sweat.  The bench nearly killed me today.  I figure 185 would be good for 4 sets of 6.  Later in the day workout after a entire day during yard work so I'll use that as my excuse ;D

Down 4 lbs from the meet weigh in. Down 10 lbs since the peanut butter pie.

Conditioning day tomorrow.
Title: Re: Training for my second powerlifting meet
Post by: Andrew on May 07, 2017, 11:36:14 PM
Nice work Dave.
Title: Re: Training for my second powerlifting meet
Post by: reduni on May 08, 2017, 10:23:21 AM
Nice Dave. Looks like you have a plan in your head. Good luck and I'm sure it will go well.
Title: Re: Training for my second powerlifting meet
Post by: Dave on May 08, 2017, 04:03:34 PM
Nice work Dave.

Thanks man!!

Nice Dave. Looks like you have a plan in your head. Good luck and I'm sure it will go well.

I like to change plans rather frequently so if I can stick with this for 8-12 weeks I'll be laughing ;D
Title: Re: Training for my second powerlifting meet
Post by: Dave on May 08, 2017, 04:07:32 PM
 Conditioning day:

1.5 mile painfully slow jog
16:44

Holy crap.   Initially I thought I had only gone a mile but checked when I got home and realized my app was acting up on my phone.  1.5 miles in just under 17 minutes is still really, really slow but felt good to get a run in again.  I'd like to get my sprints plus my 1.5 mile run down to a somewhat respectable speed again. 

Farmer carry - 2 laps around my basement with 100 lbs on each bar.  Holy crapx2!! That's heavy.  Huffing and puffing!

Looks like I'll be throwing an hour of shinny hockey in here tonight as well.  The way I skate it's hardly cardio but I'll still count it since falling down and standing back up again is work ;D
Title: Re: Training for my second powerlifting meet
Post by: ShawnJ on May 08, 2017, 06:15:41 PM
Nice work on the conditioning and farmers! Good scale drop coming for both of us tomorrow, I can feel it!!
Title: Re: Training for my second powerlifting meet
Post by: Dave on May 16, 2017, 04:11:10 PM
204.2 this morning. Had a slight run in with some chips and dip on the weekend  Doms finally gone from squats this past Saturday.


Hit an uppet day today with db's only and my cable pulley for tricep pushdowns. Easy, fun session that had me gasping by the end. No breaks just plowed through.

Conditioning day tomorrow. Lower on Thursday.



Not really training for my second powerlifting meet right now.   Just plowing along trying to lose some lbs and having some fun make shit up as I go sessions for awhile. 
Title: Re: Training for my second powerlifting meet
Post by: BLK00TJ on May 16, 2017, 05:07:16 PM
This is your toning block of your periodized program.  8)

as long as you don't horse around too long.  recover and get back at it.
Title: Re: Training for my second powerlifting meet
Post by: Andrew on May 16, 2017, 09:31:09 PM
Nice! and you and Shawn and your conditioning..... :S

Not a single minute of conditioning for me yet. Just calorie reduction and upping the volume of my work sets slightly. I may need to jump on this conditioning train at some point or you guys will leave me in the dust
Title: Re: Training for my second powerlifting meet
Post by: ShawnJ on May 19, 2017, 08:02:31 AM
Nice! and you and Shawn and your conditioning..... :S

Not a single minute of conditioning for me yet. Just calorie reduction and upping the volume of my work sets slightly. I may need to jump on this conditioning train at some point or you guys will leave me in the dust
Ha well I went from 100 MPH to 0 rather quickly. Don't think I can train until Monday now. This is my first diet I have ever done incorporating conditioning, but it will be the first thing I will probably dump in energy is in the crapper.
Title: Re: Training for my second powerlifting meet
Post by: reduni on May 19, 2017, 10:34:37 AM
No conditioning for me😀. It shows though.😖 I'm sure once you figure out a balace between strength and conditioning things will move in the right direction.
Title: Re: Training for my second powerlifting meet
Post by: Dave on July 03, 2017, 09:21:31 AM
Started back today and I know my numbers are quite low but this kicked my ass lol I need to start light and work my way back up with consistency.  These last few weeks have been anything but consistent. 

Texas Method
Week 1 Medium Day
194.8 lbs

Squat

5 x bar x 2
5 x 70
3 x 115
2 x 145

5 x 185 x 5

My plan is to try and work on low bar squatting.  I have some work to do.  My shoulder mobility makes this tough as hell.  185 is about 60% of my max.  This will get up to real work territory soon although by set 4 I was very happy with this decision.

Bench

5 x bar x 2
5 x 85
3 x 115
2 x 145

5 x 165 x 5

I nearly got pinned on the very last rep :( 

Deads

5 x 135 x 2
3 x 165
2 x 230
5 x 275

Worn out at the end.  I've set 10 lb increases for squats and deads for the first 6 week cycle.  The main thing that concerns me about this program is how long the 5x5 workout will take once the weights start getting up there.  Today was 1hour and 10 minutes.  I'll just see how I do anyway.  It's not like me to switch programs but if I have to later on because I just can't get them in I guess I'll go against everything I believe in :P

http://www.youtube.com/watch?v=YT9cXqaC-nE (http://www.youtube.com/watch?v=YT9cXqaC-nE)

http://www.youtube.com/watch?v=Lo-4krEDVJE (http://www.youtube.com/watch?v=Lo-4krEDVJE)
Title: Re: Training for my second powerlifting meet
Post by: piperdown on July 03, 2017, 10:02:12 AM
Alright Dave, welcome back!
Title: Re: Training for my second powerlifting meet
Post by: BLK00TJ on July 03, 2017, 09:45:28 PM
Coming back always sucks.  Enjoy TM.  It's a decent program
Title: Re: Training for my second powerlifting meet
Post by: Dave on July 05, 2017, 12:00:48 PM
Light Recovery Day
196.8

Squats

10 x bar
5 x 55
3 x 85
2 x 115
5 x 140 x 2

Still just working on low bar placement.  Got it a bit lower today.  Might be hard to tell from angle.  Definitely feeling it further down than before but still not thinking it's quite low bar.  Feels strange.  Pretty much where John had me put the bar a few months ago.  I'll keep plugging away at it.

http://www.youtube.com/watch?v=0YzrBlKfk5E (http://www.youtube.com/watch?v=0YzrBlKfk5E)

OHP

10 x bar
5 x 55
3 x 70
2 x 85
5 x 105
5 x 105
5 x 105

http://www.youtube.com/watch?v=Joz9Y0jkjj8 (http://www.youtube.com/watch?v=Joz9Y0jkjj8)

Chinups (to failure)

3 - GFY
2.5 - shut up
2.5 - FML

Back Ext
 
BW x 10 x 5

Good workout today.  Heavy day tomorrow and then off to a buddies cottage right after until Sunday :)
Title: Re: Training for my second powerlifting meet
Post by: Dave on July 05, 2017, 12:01:39 PM
Alright Dave, welcome back!

Coming back always sucks.  Enjoy TM.  It's a decent program


Thanks guys.  It'll be a grind for a few weeks but I'll figure it out :)
Title: Re: Training for my second powerlifting meet
Post by: FLEX on July 05, 2017, 12:23:29 PM
Are you competing in Buffalo next month?
Title: Re: Training for my second powerlifting meet
Post by: Dave on July 05, 2017, 12:29:54 PM
No but I'll be going to watch/cheer on/help out and basically just show support in any way I can.  I'm still planning on that meet in Oakville in mid-October.
Title: Re: Training for my second powerlifting meet
Post by: Dave on July 06, 2017, 03:56:55 PM
Heavy Day
196.2

Squats

10 x bar
5 x 85
3 x 125
2 x 165

1 x 210
1 x 210
1 x 210
2 x 210 - vid
1 x 210

Having some difficulty keeping the bar from rolling.  Will try and get my hands in tighter so hopefully that will help. This was an adventure to say the least today.  Very different.

http://www.youtube.com/watch?v=sFDlUI42K50 (http://www.youtube.com/watch?v=sFDlUI42K50)

Bench

10 x bar
5 x 95
3 x 145
2 x 175
1 x 200

That single sucked but it went :(

Cleans

10 x bar
5 x 55
3 x 70
2 x 85
3 x 105 x 5

Title: Re: Training for my second powerlifting meet
Post by: BLK00TJ on July 06, 2017, 05:47:26 PM
Good work Dave.  For rolling bars there are two tricks.  Chalk on the back and keep your back tighter.  You want to try to pull the bar down and bend it over your shoulders with your lats as if you were holding the bar down doing behind the neck lat pulldowns. 
Title: Re: Training for my second powerlifting meet
Post by: Dave on July 06, 2017, 05:57:17 PM
Ok that makes sense.  Thanks man!
Title: Re: Training for my second powerlifting meet
Post by: ShawnJ on July 07, 2017, 02:51:38 PM
Great looking sessions Davey! New bar position is going to feel natural soon, just keep plugging!
Title: Re: Training for my second powerlifting meet
Post by: Dave on July 10, 2017, 06:37:55 AM
Week 2 l Day 1
194.6

Press

5 x bar
5 x bar
5 x 55
3 x 70
2 x 85

5 x 105
5 x 105
5 x 105
5 x 105
5 x 105

I'm going to try and squat tonight if I can find the time.  If not, tomorrow it is.
Title: Re: Training for my second powerlifting meet
Post by: piperdown on July 10, 2017, 09:27:01 AM
Solid pressing day Dave. You're getting back in a good groove  :)
Title: Re: Training for my second powerlifting meet
Post by: ShawnJ on July 10, 2017, 03:36:24 PM
Nice pressing Davey, lets see some squats!!  8)
Title: Re: Training for my second powerlifting meet
Post by: Dave on July 10, 2017, 07:51:34 PM
Week 2 l Day 1
194.6

Press

5 x bar
5 x bar
5 x 55
3 x 70
2 x 85

5 x 105
5 x 105
5 x 105
5 x 105
5 x 105

PM session

Squats

10 x bar
5 x 75
3 x 115
2 x 155

5 x 195
5 x 195 vid
5 x 195 vid
5 x 195
5 x 195 

http://www.youtube.com/watch?v=6_KXVxiOoNg (http://www.youtube.com/watch?v=6_KXVxiOoNg)
http://www.youtube.com/watch?v=z24sR5x48Ag (http://www.youtube.com/watch?v=z24sR5x48Ag)

Getting into a groove here.  Lower bar felt better.  Probably still not low enough but much better than before.  Hands were in a bit tighter today too.  Will keep working at it.  Weight still pretty light but the sessions are working me.  Going to get hard real soon.

Power Cleans

10 x bar
5 x 60
3 x 75
2 x 95

3 x 110
3 x 110
3 x 110
3 x 110
3 x 110

I realized I am doing power cleans not regular cleans I guess.  Regular cleans would kill me trying to land in a squat with the weight.  Fuck that.  Power cleans will do just fine.  I wonder how long I'll be able to run this weight up.  Starting to feel like real work already. I'm really enjoying them. 

Good workout anyway.  Took my time today with squats.  This was the best I've felt under the bar in awhile.  Hoping that feeling sticks around when the weights get up there again ;D
Title: Re: Training for my second powerlifting meet
Post by: ShawnJ on July 10, 2017, 07:56:50 PM
Awesome work bud! Squats are looking better each time as the new bar position get more comfortable. Soon you will be breaking into new ground and smashing big PR's!
Title: Re: Training for my second powerlifting meet
Post by: Dave on July 12, 2017, 08:25:22 PM
Easy one today.  Really feeling back in the zone now.  Will stick to my normal progression that I have laid out for the next 4 weeks as I still don't want to rush this new squat form and going to heavy yet.  I've upped deads a little because I started them way too light and I'm really not trying to fix them right now.

Light Day

Squats

10 x bar
5 x 60
3 x 90
2 x 120

5 x 150
5 x 150

Bench

10 x bar
5 x 70
3 x 100
2 x 135

5 x 150
5 x 150
5 x 150

Chins

3
3
2

Back Ext

10
10
10
10
10

No vid, no real concerns here whatsoever.
Title: Re: Training for my second powerlifting meet
Post by: Andrew on July 14, 2017, 10:42:15 AM
Back in the zone I see  8)

Looking good with the new bar position on the squats!
Title: Re: Training for my second powerlifting meet
Post by: Dave on July 15, 2017, 10:24:35 AM
Getting there Andy  8)


Heavy Day
192.8

OHP

10 x bar
5 x 70
3 x 85
2 x 105
5 x 125

Started with these today to make it part of my warm up routine.  The 125 set was heavy enough but not nearing failure by any stretch.

Squats

5 x bar
5 x bar
5 x 85
3 x 125
2 x 175
5 x 215

Lost tightness on rep 4 during the descent and stopped early.  Suppose I could have made up the rep after but didn't.  Weight felt good.  Still not "heavy"  but it's working me for now.  The bar position feeling better and better.  Put chalk on the bar for the first time as was suggested and that actually helped.  Squats felt great today.

http://www.youtube.com/watch?v=LCy4loNpEog (http://www.youtube.com/watch?v=LCy4loNpEog)

Deads

5 x 135
5 x 135
3 x 195
2 x 275
5 x 325

Early one today since the day will be full of baseball with all of the kids etc.  Took my time though and had a fun session.
Title: Re: Training for my second powerlifting meet
Post by: ShawnJ on July 15, 2017, 11:12:50 AM
That's a good looking session Davey. Weights are creeping up on OHP and deads. Glad squats are dialing in as well. You should be in good shape for a long progression as things feel better each session.
Scale is moving again... the Faak u Jacobson cycle is off like lightning  8)
Title: Re: Training for my second powerlifting meet
Post by: Dave on July 16, 2017, 09:20:25 PM
Volume Day (part 1)
192.4

Bench

10 x bar
5 x 85
3 x 120
2 x 155

5 x 175
5 x 175
5 x 175
5 x 175
5 x 175
 
Most of these were pretty tough today.

Power Cleans

10 x bar
5 x 60
3 x 80
2 x 95

3 x 115
3 x 115
3 x 115
3 x 115
3 x 115

Getting into a groove with these. 

Squats will be either tomorrow morning before work or tomorrow after work.  Either way, tomorrow.

Squats

10 x bar
5 x 85
3 x 125
2 x 165

5 x 205 - Got 4 and lost tightness again.  Decided to make them sets of 3 from here on out and still get my 25 reps. Weight felt light but seems to be a trend on losing all tightness around rep 4.  Sets of 3 went really well.
3 x 205
3 x 205
3 x 205
3 x 205
3 x 205
3 x 205
3 x 205

A lot of vids up on youtube but really these weights are not that heavy.  More just to keep myself checking form and trying to drive that bar further down so putting up vids for feedbabck on that.  Bar seems to be getting into a better place.  Was feeling more comfortable with it. 

http://www.youtube.com/watch?v=bQ26ch36jZ4 (http://www.youtube.com/watch?v=bQ26ch36jZ4)

Squats didn't happen yesterday due to life stuff getting in the way.  Could've done them last night when I finally got home but decided to wait 9 hours and do them rested.

Even lighter squat day tomorrow 
Title: Re: Training for my second powerlifting meet
Post by: ShawnJ on July 19, 2017, 05:01:50 PM
Nice benching and squatting Davey!
Title: Re: Training for my second powerlifting meet
Post by: Dave on July 19, 2017, 08:53:54 PM
Light Day
192.8

Squats

10 x bar
5 x 60
3 x 95
2 x 125

5 x 160
5 x 160

OHP

10 x bar
5 x 55
3 x 70
2 x 85

5 x 105
5 x 105
5 x 105

Pullups happened too  ::)
Title: Re: Training for my second powerlifting meet
Post by: Andrew on July 19, 2017, 11:10:05 PM
Nice benching and squats. The volume is adding up!
Title: Re: Training for my second powerlifting meet
Post by: ShawnJ on July 19, 2017, 11:22:25 PM
Keep pounding the TM Davey, good things are happening!
Title: Re: Dave's training journal
Post by: Dave on August 20, 2017, 10:54:48 AM
3.9 km run.

531
Cycle 1 l Week 1 l Day 1
OHP 5+ day

5 x bar
5 x 55
3 x 65
5 x 75
5 x 85
5+ x 95 - 10 pretty easy reps
http://www.youtube.com/watch?v=m9Anz-D_54E (http://www.youtube.com/watch?v=m9Anz-D_54E)

BBB Pyramid Down

10 x 85
10 x 85
10 x 75
10 x 65
10 x 65

Neutral Grip Pullups (dead hang)
3
2
3
2

Wide Grip Lat Pulldown (plate loaded)

10 x 90
10 x 90
10 x 90
10 x 90
10 x 90

Starting light.  Entered my openers from April into the 531 template and will have at it for a few cycles to see how it goes and get myself back to where I was. 
Title: Re: Dave's training journal
Post by: John on August 20, 2017, 03:35:52 PM
And hes back!

Let the rebuild begin, Dave. Looking pretty good too I might add.
Title: Re: Dave's training journal
Post by: Dave on August 21, 2017, 08:54:00 PM
531
Cycle 1 l Week 1 l Day 2
Deads 5+ day

5 x 135
5 x 165
3 x 200
5 x 215
5 x 250
5+ x 280 - 7

http://www.youtube.com/watch?v=Brw7R0hBCAE&t=1s (http://www.youtube.com/watch?v=Brw7R0hBCAE&t=1s)

BBB Pyramid Down
10 x 250
10 x 250
10 x 215
10 x 195
10 x 195

Haven't been doing much deadlifting lately so I'll be feeling this in the morning. 
Title: Re: Dave's training journal
Post by: piperdown on August 22, 2017, 07:38:13 AM
Nice job Dave!
Hope you're not too sore today  :)
Title: Re: Dave's training journal
Post by: ShawnJ on August 22, 2017, 07:52:18 AM
How's the body feeling Davey?
Title: Re: Dave's training journal
Post by: Dave on August 22, 2017, 11:13:37 AM
531
Cycle 1 l Week 1 l Day 3
Bench 5+ day

5 x 80
5 x 100
3 x 120
5 x 130
5 x 150
5+ x 165 - 9

http://www.youtube.com/watch?v=pF3kY8Y__9g (http://www.youtube.com/watch?v=pF3kY8Y__9g)

Sling Shot

3 x 185
1 x 205

BBB Pyramid Down

10 x 150
10 x 150
10 x 130
10 x 115
10 x 115

superset with...

DB Rows

10 x 70s
10 x 70s
10 x 70s
10 x 70s
10 x 70s


Sore as hell today from deads last night but overall on a role lately so kept it going today.  Getting back in that groove :)
Title: Re: Dave's training journal
Post by: ShawnJ on August 23, 2017, 08:21:24 AM
Nice session Davey, 3 days in a row!! Keep the momenenum rolling!
Title: Re: Dave's training journal
Post by: Dave on August 23, 2017, 12:12:06 PM
531
Cycle 1 l Week 1 l Day 4
Squats 5+ day  ::)

5 x 100
5 x 125
3 x 150
5 x 165
5 x 190
5+ x 215 - 4
1 x 215

http://www.youtube.com/watch?v=sAxug7Cb4cE (http://www.youtube.com/watch?v=sAxug7Cb4cE)
http://www.youtube.com/watch?v=5n96OJdNcMM (http://www.youtube.com/watch?v=5n96OJdNcMM)

BBB poverty reps

3 x 135
3 x 135
3 x 135
3 x 135
3 x 135

Each and every rep a challenge today after my initial warmups.  Lack of consistency lately showing through big time today.  Warmups all fet awesome.  Working set felt like a tank and my groin was screaming the entire way through and the abbreviated BBB set.   Hopefully in the next couple of weeks this will all settle back down into normal.
Title: Re: Dave's training journal
Post by: Dave on August 25, 2017, 09:21:34 AM
531
Cycle 1 l Week 2 l Day 1
OHP 3+ day

5 x bar
5 x 55
3 x 65
3 x 80
3 x 90
3+ 100 - Got 10.  Got a little carried away at the top and hit the bulkhead on rep 7.  Threw me off. Probably should've had 12 or 13

http://www.youtube.com/watch?v=71UmejiD268 (http://www.youtube.com/watch?v=71UmejiD268)

BBB Bench (Pyramid Down)

10 x 150
10 x 150
10 x 130
10 x 115
10 x 115

superset with

Plate Loaded Lat Pulldown

10 x 90
10 x 90
10 x 90
10 x 90
10 x 90


Quickly getting back in shape.  Weights feeling easy and I'll be good for some real work at the end of this cycle.

Yesterday was an off day but put in 9km  walking around Canada's Wonderland with my kids.
Title: Re: Dave's training journal
Post by: ShawnJ on August 25, 2017, 09:45:34 AM
Sweet pressing Davey, tuning it in for the real show coming up!
Title: Re: Dave's training journal
Post by: Dave on August 27, 2017, 12:07:01 PM
531
Cycle 1 l Week 2 l Day 2
Deads 3+ Day

Started with squats.

10 x 145
10 x 165
5 x 190
5 x 190

Tested some singles

1 x 205 - no problem
1 x 245 very high, grinder. Lost tightness
1 x 225 - slow
3 x 205

Deads

5 x 135
5 x 165
3 x 200
3 x 230
3 x 265
3+ x 300 - 3

Squats and deadlifts suck.  This will be a slow rebuild.
Title: Re: Dave's training journal
Post by: Dave on August 29, 2017, 06:14:13 AM
Going to run TSA for the next 9 weeks. 

Squats

10 x bar
5 x 95
3 x 135
3 x 155
3 x 185

5 x 200
5 x 200
5 x 200
5 x 200

Bench

10 x bar
5 x 95
3 x 135

7 x 160
7 x 160
7 x 160

CGBP

6 x 135
6 x 135
6 x 135

DB Rows

6 x 135
6 x 135
6 x 135

Squats will improve.  This cycle will be all about form and getting a shitload of reps in.  Next one will be about new territory with squats.

http://www.youtube.com/watch?edit=vd&v=BdioU8WSVKM (http://www.youtube.com/watch?edit=vd&v=BdioU8WSVKM)
Title: Re: Dave's training journal
Post by: ShawnJ on August 29, 2017, 06:13:18 PM
Great looking day 1 Davey, lots of time and reps in this program to dial it all in tight!
Title: Re: Dave's training journal
Post by: Dave on August 30, 2017, 09:29:15 PM
TSA
Week 1 l Day 2

Deads

5 x 135
3 x 225
2 x 275

4 x 315
4 x 315
4 x 315

Bench

10 x bar
5 x 95
5 x 135

5 x 170
5 x 170
5 x 170
5 x 170

BB Rows

6 x 135
6 x 135
6 x 135

http://www.youtube.com/watch?edit=vd&v=20zLp9QNI_o (http://www.youtube.com/watch?edit=vd&v=20zLp9QNI_o)
Title: Re: Dave's training journal
Post by: ShawnJ on September 01, 2017, 12:00:38 PM
Nice buddy! Bench and deads looking tight!
Title: Re: Dave's training journal
Post by: Dave on September 01, 2017, 09:36:54 PM
TSA
Week 1 l Day 3

Squats

5 x bar
5 x 95
5 x 135
3 x 175

7 x 190
7 x 190
7 x 190

OHP


8 x 95
8 x 115

Landmine Rows
10 x 45
10 x 70
10 x 80

Weighted Back Ext
4 x 25
4 x 25
4 x 25

http://www.youtube.com/watch?v=gNom7SJmJNo&edit=vd (http://www.youtube.com/watch?v=gNom7SJmJNo&edit=vd)
Good workout tonight.  Squats are starting to feel really dialed in and I'm definitely feeling ready for the weight jumps that are coming up.  OHP felt pretty easy.  I've never really used my landmine attachment so brought that out tonight.  Need shoes for it.  Tried first set in socks and was sliding all over the place lol  No clue what I'm doing with weighted back extensions but did them instead of barbell glute thrusts. 
Title: Re: Dave's training journal
Post by: ShawnJ on September 01, 2017, 10:12:53 PM
Squats are looking dialed in as well, sweet workout!
Title: Re: Dave's training journal
Post by: Dave on September 02, 2017, 02:15:34 PM
TSA
Week 1 l Day 4

Bench

10 x bar
5 x 95
5 x 135
3 x 155

4 x 180
4 x 180
4 x 180

Close Grip Bench

3 x 180
3 x 180

Paused Deads


3 x 135
3 x 185
3 x 225

3 x 280 hook grip
3 x 280 hook grip

BB Rows

5 x 185
5 x 185
5 x 135
5 x 135

http://www.youtube.com/edit?video_referrer=watch&video_id=fDL3lYMbZwU (http://www.youtube.com/edit?video_referrer=watch&video_id=fDL3lYMbZwU)

Another decent training session.  Gave hook grip a go since doh gave out on me first rep with 280 lbs. 

Week 1 is done! Feeling good and dialed in right now.  Have a great long weekend everybody.

(https://i.imgur.com/KVjmrXAl.jpg?1)
Title: Re: Dave's training journal
Post by: BLK00TJ on September 02, 2017, 07:50:23 PM
That is one well stoked grill you got there!  Fitting reward for that training session  :thumbsup:
Title: Re: Dave's training journal
Post by: ShawnJ on September 03, 2017, 05:12:53 PM
Oh man, grill of love right there! Awesome first week Dave!
Title: Re: Dave's training journal
Post by: Dave on September 03, 2017, 05:14:48 PM
off day today. Got an easy family bike ride in and that was it.



That is one well stoked grill you got there!  Fitting reward for that training session  :thumbsup:

Haha It was awesome too. Smoked chicken wings are the best. Needed more ;D
Title: Re: Dave's training journal
Post by: Dave on September 03, 2017, 05:15:34 PM
Oh man, grill of love right there! Awesome first week Dave!

Week 2 tomorrow :)
Title: Re: Dave's training journal
Post by: Dave on September 04, 2017, 01:17:09 PM
TSA
Week 2 l Day 1

Squat

5 x bar
5 x 95
5 x 135
3 x 185

5 x 205 - vid
5 x 205
5 x 205
5 x 205 - vid
5 x 205

Bench

10 x bar
5 x 95
3 x 135

7 x 165 - vid
7 x 165
7 x 165
7 x 165 - vid

CGBP

6 x 165
6 x 165
6 x 165 - vid
6 x 165

Landmine Rows

6 x 50
6 x 75
6 x 100
6 x 75

http://www.youtube.com/watch?v=ikBXytexUSU&edit=vd (http://www.youtube.com/watch?v=ikBXytexUSU&edit=vd)
Another good session.  Squats felt great but might have a good few high reps in there after rewatching.  Felt good under the bar again though.  Bench and CG bench felt really light.  Keep pushing forward.
Title: Re: Dave's training journal
Post by: Dave on September 06, 2017, 07:57:29 PM
TSA
Week 2 l Day 2

Deads

5 x 135
3 x 225
1 x 275

4 x 335 vid
4 x 335 vid
4 x 335
4 x 335 vid

Bench
10 x bar
5 x 95
3 x 135
1 x 155

5 x 175 vid
5 x 175
5 x 175
5 x 175
5 x 175 vid

Plate loaded late pulldowns
6 x +90
6 x +90
6 x +110
6 x +130

http://www.youtube.com/edit?o=U&video_id=impzGi2DNI8 (http://www.youtube.com/edit?o=U&video_id=impzGi2DNI8)
Fucking done after that. 
Title: Re: Dave's training journal
Post by: Dave on September 08, 2017, 01:10:19 PM
TSA
Week 2 l Day 3

Squats

5 x bar
5 x 95
5 x 135
3 x 185

7 x 200 - vid
7 x 200 - vid
7 x 200 - vid
7 x 200 - vid

Squat Walkouts and Heavy Weight Acclimation

275
315 - vid
365 - vid
405 - vid

OHP

10 x bar
8 x 95
8 x 115
8 x 115

Landmine Rows

10 x +50
10 x +50
10 x +75
10 x +75

http://www.youtube.com/watch?v=BLrRI8nHtso&edit=vd (http://www.youtube.com/watch?v=BLrRI8nHtso&edit=vd)
Really good one today.  Feeling confident and getting back up to speed easily. I bumped squats up 5 lbs before this session and may do it again next week. That was part of my plan going in for when I started feeling good again under the bar.  It hasn't taken long.  Probably won't go over a 10 lb bump for this first 9 weeks though.  Got through those squats without any issues today without the belt with the exception of one little hiccup on set 4 I believe.  The walkouts felt heavy but good! Man I would love to squat 365 in April on the platform  :drool:
Title: Re: Dave's training journal
Post by: Andrew on September 08, 2017, 04:17:02 PM
killing it Dave! Very good sessions lately.

for me on the other hand I've been lazy and barely lifting. I need to change my ways quick!!
Title: Re: Dave's training journal
Post by: reduni on September 09, 2017, 04:28:39 PM
Looks good Dave. I haven't been around in a while but it looks like you've made improvements to your form. Lifts are looking strong. Keep it up.
Title: Re: Dave's training journal
Post by: Dave on September 09, 2017, 06:30:47 PM
Great to see you around guys!! Are you both thinking about coming in April again this year? 
Title: Re: Dave's training journal
Post by: Dave on September 09, 2017, 10:54:21 PM
TSA
Week 2 l Day 4

Bench

4 x 185
4 x 185
4 x 185

Close Grip Bench

3 x 185
3 x 185
3 x 185

Paused Deads

3 x 295 hook grip
3 x 295 hook grip
3 x 295 mixed

BB Rows

5 x 185
5 x 185
5 x 185
5 x 185
5 x 185

http://www.youtube.com/watch?edit=vd&v=d7xTi1j8OX4 (http://www.youtube.com/watch?edit=vd&v=d7xTi1j8OX4)
Week 2 in the books.  Hook grip sucks ass Shawn. 
Title: Re: Dave's training journal
Post by: ShawnJ on September 11, 2017, 08:59:03 AM
Vids looked sweet Dave, lovely looking squats!
Title: Re: Dave's training journal
Post by: reduni on September 11, 2017, 09:16:02 PM
Nice work Dave. I haven't tried hook grip but I'm sure it does suck ass. I guess if you do it long enough your thumb dies off and you don't feel it any more. I'm sure you can speed that process along by dipping it in liquid nitrogen or something. :rofl: Paused deads probably prolonged the pain too. Things are rolling right along.
Title: Re: Dave's training journal
Post by: Dave on September 11, 2017, 10:26:01 PM
TSA
Week 3 l Day 1

Squats

5 x 225 Got 4 lost all tightness on the way down on rep 5 so racked it
5 x 225
5 x 225
5 x 225
5 x 225
1 x 225  - revenge rep

Bench
7 x 175
7 x 175
7 x 175
7 x 175 - Got 5
2 x 175 - revenge

Phone was acting up.  Some vids uploaded some didn't. I'm sure you guys don't really need to watch every single set I do anyway lol

http://www.youtube.com/watch?edit=vd&v=yyYbfyK7RwI (http://www.youtube.com/watch?edit=vd&v=yyYbfyK7RwI)
shitty session tonight.  My dad has been in the hospital with a broken hip amongst a whole whack of other crap that's wrong with him.  Got a quick squat and bench workout in.  Missed some reps on a couple of sets but got them back after so full reps were met at the end of the day.  Skipped the close grip and rows today.  No time.  Surgery went well on his hip. He's in the Cardiac and ICU for the night to make sure he doesn't have a heart attack.  Good news is that I got 25 reps in tonight with 225.  A month ago I was struggling to get a couple.  Moving along nicely!
Title: Re: Dave's training journal
Post by: piperdown on September 12, 2017, 07:40:39 AM
Dave, really sorry to hear about your Dad. Hope he gets better and the surgery turns out well.

Good session on squats. Looks like your strength is making leaps and bounds on coming back.
Title: Re: Dave's training journal
Post by: Dave on September 14, 2017, 07:58:05 PM
Thanks Eric.  Dad is doing a bit better.  Dealing with some memory and cognitive problems now which we're hoping is just after effects of surgery.

Squats were okay I guess but a lot of high reps I'd say.  My heart really wasn't in that one so I'll hopefully rebound next squat day.
Title: Re: Dave's training journal
Post by: Dave on September 14, 2017, 08:10:41 PM
TSA
Week 3 l Day 2

Deads

4 x 345 - grip lost on 4th rep.  Did a revenge rep
4 x 345 - grip still bugging me but got all 4.
4 x 345 - put on versas in case grip gave out.  It didn't and actually kept getting better.  vid
4 x 345  - vid

BB Rows

6 x 185
6 x 185
6 x 185
6 x 185

Bench

5 x 185 - vid
5 x 185
5 x 185
5 x 185
5 x 185 - vid - 8 reps too

http://www.youtube.com/watch?v=I1BP_2QFR3Y (http://www.youtube.com/watch?v=I1BP_2QFR3Y)


Felt good tonight.  Workouts getting pushed back a bit.  Got home from the hospital last night with the intention of eating some dinner and then hitting the basement.  As soon as I sat on the couch with the kids that was it  Haven't really seen that much of them in the last week though cuz of my many hospital trips and work so it worth pushing back for a night.  Felt guilty this morning for not doing it though ;D

Bench felt really good tonight.  Grip and deads got better and better as the sets went on.  Missed lockout on a rep during the third set I noticed but overall feeling pretty good about where I am right now.   
Title: Re: Dave's training journal
Post by: ShawnJ on September 14, 2017, 10:16:54 PM
Great looking session Davey, strong pulls and bench looked great, nice 8 repper at the end!
Title: Re: Dave's training journal
Post by: Dave on September 16, 2017, 08:31:29 PM
TSA
Week 3 l Day 3

Squats

7 x 215
7 x 215
7 x 215
7 x 215

OHP


8 x 95
8 x 115
8 x 115

Seated Cable Rows

10 x 90
10 x 90
10 x 90
10 x 90

Weighted Back Extensions

6 x 25 lbs
6 x 25 lbs
6 x 25 lbs

http://www.youtube.com/watch?v=2zleSFFi0rk (http://www.youtube.com/watch?v=2zleSFFi0rk)
http://www.youtube.com/watch?v=Y-YE8ecb95s (http://www.youtube.com/watch?v=Y-YE8ecb95s)
http://www.youtube.com/watch?v=SQAANY3e3Kw (http://www.youtube.com/watch?v=SQAANY3e3Kw)
http://www.youtube.com/watch?v=Ipa3Mx_HxpM&t=1s (http://www.youtube.com/watch?v=Ipa3Mx_HxpM&t=1s)
Having worlds of problems with youtube due to copyright issues with the music in the background.  I give up.  You might get to see the vids  or you might not.  No clue lol

I started this workout differently.  I worked up to a couple of heavier singles and then did some heavy walkouts up to 365 which I did for 2 sets and 2 partial reps each time.  By the time I went back down to my working program sets for the day it felt like nothing on my back. 

Good day in the gym.
Title: Re: Dave's training journal
Post by: Andrew on September 16, 2017, 10:03:54 PM
very nice Dave. Your volume is on point. Depth looking good too on those vids
Title: Re: Dave's training journal
Post by: reduni on September 17, 2017, 02:09:09 PM
Squats are looking sharp Dave. Weight moving well and depth looks good.
Title: Re: Dave's training journal
Post by: Dave on September 17, 2017, 05:42:07 PM
TSA
Week 3 l Day 4

Bench

4 x 190
4 x 190 vid
4 x 190
4 x 190 vid

CGBP

3 x 190
3 x 190
3 x 190

Slingshot

1 x 225

Paused Deads

3 x 305 vid
3 x 305
3 x 305 vid

BB Rows

5 x 190
5 x 190
5 x 190
5 x 190
5 x 190
http://www.youtube.com/watch?v=iGAt7Tg5-h8 (http://www.youtube.com/watch?v=iGAt7Tg5-h8)

Week 3 dun! Tired, too much hospital time lately.  Probably start week 4 on Tuesday or maybe Wednesday depending on what happens during this week.    Too much craziness right now for a definitive schedule.
Title: Re: Dave's training journal
Post by: ShawnJ on September 18, 2017, 06:09:43 PM
Beauty work Davey! Strong hookgrip paused deads and great job on the bench!
Title: Re: Dave's training journal
Post by: reduni on September 19, 2017, 08:45:54 PM
Nice work in the gym. Deads were sweet. Hope your dad is feeling better. I hear you on having too many things on the go. Family is #1 though. Gym will still be there.
Title: Re: Dave's training journal
Post by: Dave on September 21, 2017, 09:53:52 PM
TSA
Week 4 l Day 1

Squats

Worked up to a 265 single.  First time since the meet.  Felt good and pretty easy.

Working Sets

5 x 230
5 x 230 vid
5 x 230
5 x 230
5 x 230 vid

http://www.youtube.com/watch?v=wQm6AC5W8OI (http://www.youtube.com/watch?v=wQm6AC5W8OI)
http://www.youtube.com/watch?v=qdeW-qWc1wE (http://www.youtube.com/watch?v=qdeW-qWc1wE)


Bench

7 x 180
7 x 180
7 x 180
7 x 180 vid

http://www.youtube.com/watch?v=_vOx3X7W-Jc (http://www.youtube.com/watch?v=_vOx3X7W-Jc)
CGBP

6 x 180
6 x 180 - nearly died lol thought the bar was going to take my head off.  Just got it on the hooks
6 x 155 - Widened my grip a bit.  Way too light.
6 x 175 - Easy again.

Landmine Rows

6 x +45
6 x +70
6 x +95
6 x +95


Squats felt really dialed in tonight. Good feeling.  Working on speed down and back up.  Some reps were better than others in that regard but depth was achieved I believe on every rep today.

Bench felt good today.

Youtube editor is a thing of the past apparently :(   Put up a couple.  Rest of my squat sets are on youtube if interested.
Title: Re: Dave's training journal
Post by: Andrew on September 23, 2017, 12:39:25 PM
strong benching and cgbp. what is your nutrition like on this training block? Are you eating in a surplus?
Title: Re: Dave's training journal
Post by: ShawnJ on September 24, 2017, 08:36:52 AM
Nice session Davey! Squats are looking better, keep grinding!
Title: Re: Dave's training journal
Post by: reduni on September 24, 2017, 10:39:35 AM
Strong work Dave. Bench is looking pretty good.  Squats are killer too. You're making really good progress.
Title: Re: Dave's training journal
Post by: Dave on September 24, 2017, 06:05:35 PM
Thanks guys

Andrew, yeah just a little one although with the last 2 weeks and most of my time spend in a car and at the hospital I've been eating like shit for most of it.  Weight has spiked a little  If I hit 199 and I'm dropping back down to 193ish which shouldn't take long. 
Title: Re: Dave's training journal
Post by: Dave on September 24, 2017, 07:43:04 PM
TSA
Week 4 l Day 2

Deads

4 x 355 - hook grip fail,mixed grip fail so used versa grips. So damn hot and chalk didn't do much
5 x 355 - Got 1 hook grip rep (pr :) ) mix failed again so versas
4 x 355 - mixed grip Vid
4 x 355 - mixed again vid

http://www.youtube.com/watch?v=3sUs_4sY-Og (http://www.youtube.com/watch?v=3sUs_4sY-Og)
http://www.youtube.com/watch?v=H6hg4ntux7U (http://www.youtube.com/watch?v=H6hg4ntux7U)

Bench


5 x 190
5 x 190 vid
5 x 190
5 x 190
4 x 190 - last one ended on the safeties.  Was a bit out of position, tired and lost tightness. Didn't care enough for revenge rep

http://www.youtube.com/watch?v=psOA4C_ixAc (http://www.youtube.com/watch?v=psOA4C_ixAc)
Lat Pulldowns

6
6
6
6


Superset lat pulldowns with bench. 

Lost a rep on bench but did an extra on deads so everything all evened out.  Bench felt about an rpe 7 up until that last set.   

Took awhile to get deads going today but once they did it was okay.  Tough effort on them but all reps completed!

Squats tomorrow.
Title: Re: Dave's training journal
Post by: Dave on September 25, 2017, 10:53:06 PM
TSA
Week 4 l Day 3

Squats

7 x 220
7 x 220
7 x 220
7 x 220

Squeaky rack alert.  Turn down the volume ;D
http://www.youtube.com/watch?v=WWsKqwhQYR8 (http://www.youtube.com/watch?v=WWsKqwhQYR8)
http://www.youtube.com/watch?v=YsXCE6UX4ak (http://www.youtube.com/watch?v=YsXCE6UX4ak)
http://www.youtube.com/watch?v=EvY3kjesstE (http://www.youtube.com/watch?v=EvY3kjesstE)
http://www.youtube.com/watch?v=1Bex5Qh5534 (http://www.youtube.com/watch?v=1Bex5Qh5534)

OHP


8 x 95
8 x 115
8 x 95

Wide Grip Seated Rows
10 x 90
10 x 90
10 x 90
10 x 90

Weighted Back Extensions
6 x 25
6 x 25
6 x 25

Good workout tonight.  Did something to my right quad on set 2 where I had that little stutter rep.  Nothing that a bit of dirt won't fix I'm sure.  I'm able to walk, put weight on it and going up and down the stairs wasn't an issue.  Just very aware of it atm.

Paused deads and bench tomorrow.
Title: Re: Dave's training journal
Post by: Bando on September 25, 2017, 11:44:57 PM
Squeaky rack is squeaky AF

I like the bar path on your squats, shortest path is always a straight line and yours is pretty straight.

Title: Re: Dave's training journal
Post by: Dave on September 27, 2017, 05:53:30 PM
TSA
Week 4 l Day 4

Bench

4 x 195
4 x 195 vid
4 x 195
4 x 195 vid

http://www.youtube.com/watch?v=pG7iohNZf4g (http://www.youtube.com/watch?v=pG7iohNZf4g)
http://www.youtube.com/watch?v=lppyBTIEs30 (http://www.youtube.com/watch?v=lppyBTIEs30)
Had a discussion with Shawn after my last close grip workout about grip width.  I widened my grip today on flat bench and immediately noticed a difference. It felt great.  Bench was about a 7.5-8 today on the rpe scale.

Close Grip Bench

3 x 195
3 x 195
3 x 195

Widened my close grip width as well.  Each rep slow and to full lockout.  No issues whatsoever.  Felt strong today.

Paused Deads

3 x 315 vid
3 x 315
3 x 315 vid
http://www.youtube.com/watch?v=1ouDCTxf7Hs (http://www.youtube.com/watch?v=1ouDCTxf7Hs)
http://www.youtube.com/watch?v=I4YkFbwxg8g (http://www.youtube.com/watch?v=I4YkFbwxg8g)

Pullups

5
5
5
4
5
1

Very good workout today. Bench, close grip and deads all felt strong.  I haven't attempted a pullup in a couple of months and the last time I  did them I was struggling for sets of 3.  Today was easy. 
Title: Re: Dave's training journal
Post by: ShawnJ on September 27, 2017, 06:30:15 PM
Fantastic work Dood! Bench gains are really coming on strong, and strong CGBP! Smashed the paused deads all hookgrip n shit! Yaman!
Title: Re: Dave's training journal
Post by: reduni on September 27, 2017, 06:49:34 PM
Nice work Dave. Bench is looking strong. Way to pump out those paused deads too
Title: Re: Dave's training journal
Post by: Andrew on September 28, 2017, 01:02:33 PM
great job Dave, the hook grip on your deads is coming along and youre bench is looking solid AF!
Title: Re: Dave's training journal
Post by: piperdown on September 28, 2017, 02:07:33 PM
I'll have to check out the vids at home as they seem to be blocked at work.
Needless, your lifts are gaining traction like crazy! Nice job Dave!
Title: Re: Dave's training journal
Post by: Dave on September 29, 2017, 06:28:05 PM
TSA
Week 5 l Day 1

Squats
started with some heavy walkouts today

5 x 240 vid
5 x 240
5 x 240
5 x 240
5 x 240 vid

volume down alert :P
http://www.youtube.com/watch?v=kcrtI5zulU8 (http://www.youtube.com/watch?v=kcrtI5zulU8)
http://www.youtube.com/watch?v=T4Ujr704r20 (http://www.youtube.com/watch?v=T4Ujr704r20)

Squats feeling easy peasy today.  Bit of a miscue on my last rep on set 5 but they are feeling light.  Good news going forward :)

Bench

7 x 185 vid
7 x 185
7 x 185
7 x 185 vid
http://www.youtube.com/watch?v=riI4pifuyro (http://www.youtube.com/watch?v=riI4pifuyro)
http://www.youtube.com/watch?v=HB58jcGVu8M (http://www.youtube.com/watch?v=HB58jcGVu8M)

No issues here either.  Feeling pretty strong with this new wider grip.

CGBP


6 x 185
4 x 175
6 x 155

Started fizzling out at this point.  Form was going so lowered the weight

Landmine Rows
6
6
6

I will take this progress on squats and bench all day long.  I'll be back to where I was in April and beyond in no point at this rate. Good workout!
Title: Re: Dave's training journal
Post by: reduni on September 29, 2017, 09:43:37 PM
Way to go Dave. Squats are looking good and strong. Glad you found something that work for bench. Its amazing how something as simple as grip width can affect performance. Keep it up
Title: Re: Dave's training journal
Post by: Bando on September 29, 2017, 11:22:11 PM
Squats looking good. I think we have a similar set up, fill the lungs, lock and drop, though you're better at hitting correct depth.
Title: Re: Dave's training journal
Post by: ShawnJ on September 29, 2017, 11:27:35 PM
Beauty work Dave, strong squats and new bench grip is a winner!
Title: Re: Dave's training journal
Post by: Andrew on September 29, 2017, 11:29:49 PM
great work Dave. Impressed with the progress you are making
Title: Re: Dave's training journal
Post by: Dave on October 02, 2017, 07:57:55 PM
TSA
Week 5 l Day 2

Deads (yesterday morning)

4 x 365
F x 365 x 4

Deads were not pretty yesterday.  Was struggling a bit with grip and honestly jumped up to my working weight with very minimal warmup yesterday.  Form was shit.  By the end I was feeling a real twinge going in my lower back.  Thought I'd wait and try again in the evening after a couple of good meals etc.  Took my kids apple picking in the afternoon and could barely lift my 6 year old up to get an apple.  Started getting pretty worried and could barely get off the couch yesterday.  This morning I was really stiff.  Shawn sent me a good link that Alan Thrall wrote about when something similar happened to him.  If I can figure out how to post it in here I will.  By the end of work today I was feeling a bit looser.  I got home and did some very light deads and  air squats.  I also tried some Kettlebell swings which helped a bit. Didn't push any heavy deadlift work today though.

Bench  (today)

5 x 190
5 x 190
5 x 190
5 x 190
5 x 190

Lat pulldowns
6
6
6


Feeling okay right now.  Calling it short on those deads for this week.  I'll pause dead at the end of the week with the lighter weights and see how it goes.
Title: Re: Dave's training journal
Post by: Dave on October 04, 2017, 10:10:44 PM
Took an extra day off. Back feeling great.  I had an empty house, hockey on the TV and all the time and energy in the world tonight.

TSA
Week 5 l Days 3 and  4  :o

Squats

7 x 225
7 x 225
7 x 225
7 x 225 vid

http://www.youtube.com/watch?v=0ZXr-kFaYVc (http://www.youtube.com/watch?v=0ZXr-kFaYVc)
OHP

8 x 95
8 x 115

Bench

4 x 195
4 x 195
4 x 195
4 x 195 - vid

http://www.youtube.com/watch?v=fK5Gl9GQUW8 (http://www.youtube.com/watch?v=fK5Gl9GQUW8)
CGBP

3 x 195
3 x 195
3 x 195

Paused Deads

3 x 325
3 x 325
3 x 325 - vid

http://www.youtube.com/watch?v=wQbex4UivvA (http://www.youtube.com/watch?v=wQbex4UivvA)
Lat Puldowns

10
10
10

Really good workout tonight.  I love days like this where I have lots of time and HOCKEY'S BACK :rockon: :rockon: :rockon:

Squats felt really good and almost easy again up until about 7 each set but that's because 7 reps are stupid :P
Bench felt light as hell.  I'm feeling like I'll destroy my 235 from last April this next meet.
I was obviously very worried about deads going in.  Shawn gave me some good tips on bracing and I am proud to admit that I was not even coming close to doing it properly lol deads felt light but look awkward as I get used to the new form.  Tried 2 sets with the belt but ditched it for set 3.  I hate the belt with deads.
Title: Re: Dave's training journal
Post by: ShawnJ on October 05, 2017, 06:53:05 PM
Monster session Davey, I would say the back is fine!
Title: Re: Dave's training journal
Post by: reduni on October 05, 2017, 07:51:49 PM
Big gains a comin' there Dave. The belt may feel like crap on deads right now but you'll get used to it. Just like hook grip. It really does make a difference.
Title: Re: Dave's training journal
Post by: piperdown on October 05, 2017, 10:20:28 PM
Got some killer lifting sessions going on Dave! Nice job!
Title: Re: Dave's training journal
Post by: Dave on October 09, 2017, 11:50:29 AM
TSA
Week 6 l Day 1

Squats

3 x 250 vid
3 x 250
3 x 250 vid
3 x 250
3 x 250 vid

http://www.youtube.com/watch?v=Dgs3MMPUBCg (http://www.youtube.com/watch?v=Dgs3MMPUBCg)
http://www.youtube.com/watch?v=rl5mgzb5uL8 (http://www.youtube.com/watch?v=rl5mgzb5uL8)
http://www.youtube.com/watch?v=lo1fzs1bHoo (http://www.youtube.com/watch?v=lo1fzs1bHoo)

Bench

6 x 175
6 x 175
6 x 175
6 x 175 vid

http://www.youtube.com/watch?v=pkWmYtSObRM (http://www.youtube.com/watch?v=pkWmYtSObRM)
CGBP

5 x 175
5 x 175
5 x 175
5 x 175
5 x 175

Lat Pulldowns to finish off.  5 sets of 5.

Faak you Jacobson :P

Pretty easy feeling weights today.  Did a 275 single while warming up for the first time since the meet.  Pretty easy.  Did some walkouts etc as well.  Depth seems good to me on squats today.
Title: Re: Dave's training journal
Post by: Andrew on October 09, 2017, 07:01:44 PM
Squats looking good and lots of pressing volume at 175. Glad things are feeling light
Title: Re: Dave's training journal
Post by: BLK00TJ on October 09, 2017, 07:45:44 PM
Good work Dave.  Looks like you are well on your way to improve all 3 lifts!
Title: Re: Dave's training journal
Post by: reduni on October 09, 2017, 08:02:53 PM
Moving up in weight nicely Dave. Can't see the vids cause I'm at work. Plenty of bench work there. Should be some good improvements coming.
Title: Re: Dave's training journal
Post by: Dave on October 11, 2017, 11:40:23 PM
TSA
Week 6 l Day 2

Deads

2 x 365 vid
2 x 365
2 x 365
2 x 365 vid

http://www.youtube.com/watch?v=R0fZJbaZh08 (http://www.youtube.com/watch?v=R0fZJbaZh08)
http://www.youtube.com/watch?v=ELH2TBavNys (http://www.youtube.com/watch?v=ELH2TBavNys)

Bench

4 x 195 vid
4 x 195
4 x 195
4 x 195

http://www.youtube.com/watch?v=J_EXiteg6Sc (http://www.youtube.com/watch?v=J_EXiteg6Sc)

Lat Pulldowns

4 sets of 6

Tired, bloated and feeling like shit all around tonight but got in and got it done.  365 felt like what I imagine 565 to feel like.  However I opened with 365 last April and did 8 reps with it today 6 months out of the next meet so I'll take that bit of good news and run :)
Title: Re: Dave's training journal
Post by: ShawnJ on October 12, 2017, 05:05:43 AM
Still looked like a good session to me, strong pulls and presses
Title: Re: Dave's training journal
Post by: Dave on October 14, 2017, 10:17:40 PM
TSA
Week 6 l Day 3

Squats
***warmed up to a 275 single which was about RPE 7.  Good news!!

5 x 235
5 x 235
5 x 235  vid

http://www.youtube.com/watch?v=HCAf5sI5cng (http://www.youtube.com/watch?v=HCAf5sI5cng)

OHP

6 x 95
6 x 115
6 x 135 (rep pr)

http://www.youtube.com/watch?v=9YL2ezDSm_s (http://www.youtube.com/watch?v=9YL2ezDSm_s)
Haven't tried a rep pr with 135 for ages on ohp.  Probably could've ground out another rep or 2 there if I wanted.

Landmine Rows


4 sets of 8



Good workout with the weights feeling really light.  235 was not hard today at all.  I'll be in good shape by the time next cycle rolls around to really make some good progress on squats!
Title: Re: Dave's training journal
Post by: BLK00TJ on October 15, 2017, 07:28:46 PM
Congrats on the rep PR  :bigthumb:
Title: Re: Dave's training journal
Post by: Dave on October 15, 2017, 08:06:26 PM
Congrats on the rep PR  :bigthumb:

Thanks man  I was really happy with that one!
Title: Re: Dave's training journal
Post by: Dave on October 15, 2017, 08:12:23 PM
TSA
Week 6 l Day 4

Bench

3 x 205
3 x 205
3 x 205
3 x 205
3 x 205 vid

http://www.youtube.com/watch?v=43QP7gbHMV0 (http://www.youtube.com/watch?v=43QP7gbHMV0)

CGBP

3 x 205
3 x 185
3 x 185

Wasn't controlling the first set very well on the descent so dropped the 10's off the bar.

Paused Deads

2 x 335
2 x 335
2 x 335 vid

http://www.youtube.com/watch?v=nTMx52jMgKI (http://www.youtube.com/watch?v=nTMx52jMgKI)
BB Rows

5 sets of 5 with 135.

Lowered the weights a bit for these.  Dealing with some pain in my forearm/elbow area so made these relatively light and painless.

Weights feeling easy still.  Week 7 starts tomorrow or Tuesday. 
Title: Re: Dave's training journal
Post by: reduni on October 18, 2017, 10:04:29 AM
That's a pile of benching Dave. Vid looked good to me.  I'm getting a bit of a pulling sensation in my forearms when doing bb rows too. Not sure why. Oh well nothing is catastrophically wrong so soldier on.
Title: Re: Dave's training journal
Post by: BLK00TJ on October 18, 2017, 07:12:36 PM
The forearm problem could be tennis elbow.  I had that once (not from tennis), and worked through it by reversing my grip on rows and doing nuetral grip pullups.  Nothing else worked.

I think once I'm done this cut, I might try this TSA stuff.  Looks pretty cool.
Title: Re: Dave's training journal
Post by: Dave on October 18, 2017, 10:30:48 PM
I might give that a go and see if it helps.   Thanks for stopping in guys!!

TSA
Week 7 l Day 1

Squats

2 x 265 vid
2 x 265
2 x 265
2 x 265 vid

http://www.youtube.com/watch?v=mWsjs9XEt2k (http://www.youtube.com/watch?v=mWsjs9XEt2k)
http://www.youtube.com/watch?v=C3K9Ds5jcj0 (http://www.youtube.com/watch?v=C3K9Ds5jcj0)

Bench

6 x 180
6 x 180
6 x 180
6 x 180 vid

http://www.youtube.com/watch?v=rPlKebhT5Ls (http://www.youtube.com/watch?v=rPlKebhT5Ls)

CGBP

5 sets of 5 with 180

Wide Grip Lat Pulldowns

5 sets of 5 with +110



Good one today.  Took an extra day off yesterday to spend with the kids and watch hockey.  Spending so much time at the hospital lately with dad that time with the kids has been lacking.  Had my son down with me tonight helping with my workout and watching the game as well.  It was a good night :)
Title: Re: Dave's training journal
Post by: ShawnJ on October 18, 2017, 10:40:13 PM
Nice session Davey, squats and bench are looking strong! Tie game...well despite the fact I can’t squat...or pull... faaak I’m a pansy lol