After talking about it for around 6 months, I finally had my first powerlifting meet march 1st. It was in this hole in the wall gym in the northside of chicago (B & W gym). It ended up being a lot of fun and I was happy to set a deadlift PR and hit a great squat at competition depth. I was hoping to get some training and form advice from a few of you veterans, but first let me give a quick summary of my lifts...
First was squat--I hadn't been this nervous since my last wrestling tournament. I opened with 350, went smooth, hit 395 but forgot to wait for the ref's signal to rack the weight, then busted on 415 (would have been a 10 lb PR). I think I failed because I went too deep and I couldn't keep tight enough. Should I suck in and hold my breath of air before I unrack the weight, or should I unrack the weight, get my signal to descend, then take a gulp of air and get tight? I tried to do the latter of the two and it didn't really feel like I could get a good breath in. Anyways, here's the video for it 395:
http://youtube.com/watch?v=k3ZkzP0veOo (sorry that its sideways... I can't for the life of me figure out how to flip it on youtube, and using VLC it flips the video for ALL of my videos...Its not my camera either so I can't change it on that either.)
I think I definatly need to work on my flexibility and get a lot wider for squats. Any other suggestions?
Bench went a lot worse. I have been specializing on overhead pressing over the past couple weeks untill about 4 weeks ago when I signed up for this. I opened with 215 and forgot to tell my spotter that he had to move out of the way and ended up holding the weight on my chest for a good 5 seconds. I still made the lift but it was kind of funny. Live and learn. : )
http://youtube.com/watch?v=cNvZQIcL1qk (once again if anyone knows how to change the orientation on youtube tell me!!)
My second two attempts on 245 were also a bust, which was really dissapointing. My best touch and go bench was 255 a few months ago, and I've bottom position pressed 240 before so I thought this wouldn't be a problem. Guess not!
I think I need to work on my form for bench the most. I have a real hard time keeping my shoulder blades pinched together, and for my weight I should have a much bigger arch. When I get into position, should I get my arch in first like I have then pinch my shoulders together, or do it the other way around? I feel like I loose my arch a bit when I arch first then pinch my shoulders. Any advice on this?
Deadlift was last. I was exhausted but still made a 10 lb pr of 485.
Apparently this was a state record my age/weight so I decided to go on ahead and try for 500 afterwards. I made it off the floor, and my grip felt strong, but I think I was just out of gas. Oh well--I don't think I'm far from it!
Any suggestions on form for any of these would be great, especially bench where I'm most lagging.
I'm also not really sure where I should go training wise for the next few months. Lately I've been doing a westside varient only on 3 days a week instead of four, though I feel like I'm not getting much out of the speed work for bench -- I just don't think I'm pressing enough weight to begin with to make any real gains out of it. I think I've made some gains for the squat/deadlift from all the speedwork, though overall I think at this stage in the game I make better progress doing the actual lift instead of lifts that are similiar (I'm talking about ME days here). So I think I want to switch back to some 5 x5 training or heaving singles or something. I might look up some old rack training routines in dinosuar training. Any advice for this? I REALLY need something that will help out my bench -- for my age, weight and experience its almost emberassing. I guess I have some excuse - I never benched for wrestling, and as a result my bent over row/chinup + weight numbers are awesome, though that doesn't help my powerlifting much.
Thanks for reading this post, a bit long but I'd really appreciate any help on this.