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Turin's halfhearted powerlifting blog

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Turin39789

Lifer
Part two.

Gym has moved to a new location and things have changed around some and now I'm low man on the totem poll with the powerlifting guys. Gives me the opportunity to have some very experienced guys looking over my shoulder. Doing a 3 on 1 off dynamic program with some good mobility and occasional gymnastic moves thrown in.

My biggest weaknesses at this point are my upper body and core, but just going to hammer through the program and it should all get better.

Today did was the end of a work set, third day was our warmup(freaking thing takes half an hour), then on the minute 5 pushups, 5 GHD situps, then 6, then 7 etc until you can't finish in a minute. The situps really killed me as they always do, first time trying out another crossfit box and it was the situps that held me up in the wod. Next hold a handstand 3 times as long as possible, then got to get stoned for the first time. Did progressivly larger Atlas stones then finished a set of 5 for time.

Don't know how often I will update this but I'm sure I'll have a question or two at some point. Did a friendly gym meet a week ago and hit
Squat - 325
Bench - 200
Deadlift - 355

Which isn't great for my size but for not really touching weights till I started a SS program at the end of january at half the weight I pulled at the meet was fine for me.
 
Had another meet this past weekend, 5 weeks after the last one and I'm down to 217 for the meet, but had a crappy day.

This was a more official meet, though not in the fed we will be primarily lifting in. Went in for my opening squat at 315, and embarrased myself. Setup on the bar, got the command to squat and hit depth, and waited. Waited for an up command we had practiced some that was not coming. So after sitting in a pause squat for what felt like 30 seconds but was probably 2 or 3, my mind realized my mistake and I struggled up with the bar. Got halfway up and it got real heavy but made it up. Was a bit red cheeked from the experience, but figured if I got the pause squat I'd do fine at 335 and would have a chance at 345 or 355.

Came back for my second attempt, and according to my coach I dropped down like a rock and thats when I lost the bar, coming over my head until the spotters grabbed it. Infuriating. Too eager this time, but I have never had a squat go like that and still don't have a good idea of what happened. Getting mad just typing it up again. When round three came around again, I controlled it more going down but just didn't have anything to bring the bar up, kept it on my back but had to get a spot again. Maybe the first squat took more out of me than I expected but this was just 100% mental failure.

Walked back to the weight room in the back of the gym, and a teammate was setting up to warm up for the bench, but I told him it would have to wait until I did something stupid. Immediately setup 335 in the power rack with safety bars. Got it without a spot, slight pause halfway up but felt like a good squat. Trying to learn from the episode but put it behind me.

Opened the bench at my weight from the last meet, 200. Felt good and strong. Came out for round 2 at 220 and my brain failure from the squats came back, got it to the chest and didn't want to budge. Coming out for round 3 and annoucer mentioned that I needed this lift to stay in the meet, which would mean I was redlighted on the first lift but I swear I wasn't. Regardless, the lift felt heavy but strong and I was regretting that I didn't have a third attempt to make up more of what I lost on the squat.

Deadlifts and I finally had my mind right. Finished at 355 at the last meet, but had done 365 from a 4" defecit a few weeks prior. Opened at 355 strong, came back at 375 and got it. Finished with 395 and this was going to be a slow pull. Felt the bar slipping my left hand halfway up but kept pulling. Locked it out and got a nod from the judge, but while bringing the weight down my mind had me leaning to the right to try and help the slipping grip and I moved my right foot just as I started to bring the weight down. red lights.

Wound up with a 910 total, 30 lbs up from a month ago while dropping 10 lbs in the squat.

I have 8 weeks before our next meet and the only one on the calendar for awhile. Don't know that I'm going to make 1000 total but would like to catch 400 on the dealift, get the squat north of 350 and the bench might be the biggest stretch to jump another 30 lbs, but at the same time it was the lift that was benefitted the most from the new training and better form so it just might happen.
 
Headed up to Scranton for the USAPL Raw Nationals. It was a real eye opener for two of our lifters but I had a blast even if I didn't perform well.

The two girls were having some trouble with depth on their squats. I've always buried my squats but our gym is not bad about depth so they were surprised to get red lighted a few times. Depth was probably just a hair north of where the judges wanted it, but they are sticklers, which is a good thing. Have had a short term goal of getting to 1000lbs combined total before I reexamine my goals. I figure it will look something like a 350 squat, 250 bench, and 400 deadlift. Going into the meet I'd gotten 335(320 in a meet), 220 on the bench and 375 on the dealift(in my last meet, but also got 395 up to the top before shifting my feet a moment before letting the weight down).

Hit my opener squat at 145 kilos, but it was difficult. I started to dop my chest on the way up and had to fight it. After a few words from my coach I went back out for my second attempt at 152.5 and my chest really dove and I lost the weight. Third time out I actually listened to what my coach said and the weight went up!

Bench felt stronger. Hit 95 like it was air, had to fight at 105 and then went for 110 and failed.

By the time the deadlift came around I was exhausted. There were ~100 people in my weight class so there were three platforms going with 3 flights of lifters on each so it worked out to about an hour and a half between the squat and bench. My first attempt at 165 I tried to RDL and that didnt happen. Looking at the video when I went back out I still didn't sit down and I don't like how my form looked at all. I got it but it was struggle, especially since I really feel I have 400. went back out at 175 and didnt get it more than a few inches.
 
After the August Meet I got busy with travel for work and family, and gym time suffered. Also debating changing gyms as some of the energy has gone out of mine.

Regardless after taking some time off went back to the gym in mid october and just decided to PR each lift. Got 10lbs on all three, up to 345/230/385.


We had a meet at the gym this past saturday, and I wasn't taking it too seriously as I am again busy at work and getting to the gym on schedule is a problem. So when the night before rolled around and our new neighbors from Pitt had a dozen friends come down for the football game, saying hi turned into a beer turned into me *really* not doing proper meet prep.

Got in to the gym feeling mostly good, opened the squat at 325 easy, then hit 345 a little tougher, and stalled out at 355. Afterwards felt like I might have had it, but I'm going to assume I did dip some and didn't just get a nervous spotter. Still happy to turn a gym pr into a meet pr, and to add 20 lbs to what felt like a disappointing performance in August.

Onto bench and opened at 220 easily. In my quest for a 1000lb total, I have been hoping to get this to 250, and with that lunatic thought in mind I went for 235 on my second attempt, figuring I could go nuts and try 250 afterwards. Didn't have my head right on the second attempt and failed. Going into the third and the lifter before me had trouble getting started as the weights were too close to the rack and he was catching on a pin. Felt good going in but also struggled against the rack and had to reposition and there was no chance after that. A bit disappointed but this has always been my weakest lift and form was off.

Deadlifts rolled around and I feel like in just the past couple of days I've gotten some solid tips on setup and position from one of our coaches. After my super dismal attempts at RDL'ing the weights at the last meet, I opened strong at 365, then hit 385 with just a brief pause. So what the hell, I'll do 410, and I did. Great feeling emotionally, but chest/heart felt strained and achy for 20-30 seconds afterwards.
 
Keep it up dude! I was into powerlifting several years ago and tried a couple meets but I never did really well. I was determined to stay 100% natural so at a bodyweight of 260, I was getting stomped. Still had a lot of fun though.

If you need somebody to bounce ideas off of Id be glad to throw out any of the little insight I have. Sounds like youre making steady gains so youre obviously on the right path.
 
never came back and updated after the spring meet, hit 385 squat, 250 bench and 440 deadlift. this far out, I've forgotten some of the particulars but was disappointed bench hadnt moved more but happy with other numbers. Squat could have been better but oh well.

had to miss second meet this year due to impending child. So maxed out last week at the gym, 410 squat, 270 bench, 455 deadlift. Still a little peeved I didn't get a 5% increase on the deadlift, but from the video dont think I got set well and I definitely don't get as focused when I'm not at a real meet.
 
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