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Thread: Dan's First Competition Journal!

  1. #1
    Senior Member danmac's Avatar
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    Dan's First Competition Journal! (I need a better journal name so people read it!)

    Alright so a little about me first. I don't know if anyone will read this, but it will at least give me a place to record my progress and maybe get some tips from experienced members.

    I started lifting weights when i was 16 at 125 lbs. Didn't touch my legs and did the classic one body part a day routine till i was about 21. I gained about 25 pounds in the first year and stayed there. A year or two i discovered this site, which lead to reading starting strength and i started squatting and deadlifting. I fell in love with being stronger and now at 23 I weigh in just shy of 200.

    So I have decided to compete in July 2009. I am struggling to find a good gym in the area that supports powerlifting but ill do what i can for now. My personal gym bests are -

    Squat - 385 (EDIT: Current 515 singly ply (probably high but **** everyone), 415 no wraps)
    Dead - 455 (EDIT: Current 507)
    Bench - 335 (EDIT: Current 345 raw, 408 paused single ply)

    I hope to shatter my squat record this friday, I am training with a really experienced squatter who is going to teach me how to wrap my knees.
    I will be doing my first competition raw and I planned to be a lifetime natural. As i post my workouts please post if you see any issues.

    Thanks for reading!

    Dan
    Last edited by danmac; 11-20-2009 at 04:16 PM.

  2. #2
    Senior Member danmac's Avatar
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    Monday March 9 - Deadlift Day
    Feeling tired today, back was a bit sore from last week.

    Deadlift -
    135x5
    225x5
    315x5
    405x3
    415x3
    415x3
    405x3

    Pullups -
    BWx10
    BW+45 x 10
    BW+45 x 10
    BW + 45 x 7
    BWx10

    DB Curls -
    35x10
    25x15
    25x15

    The deadlifts felt good today. Before this week i was always working up to one heavy set of 1-5 reps. But on the advice of an experienced powerlifter i am going to try to get a bit more volume for a bit. By the 4th heavy set i was gassing, i meant to do 5 heavy sets.

    The high rep curls are there to ring up some lagging arms, its not that i have small arms but my shoulders back and chest have grown so much that my arms look small haha.

    Thanks for reading.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  3. #3
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    nice progress so far. Im gonna have to start training with you for bench, you can give me some tips. And then i can give you some deadlift tips haha

  4. #4
    Senior Member danmac's Avatar
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    Yeah I am making some boards tomorrow for bench day on wednesday, I'll let you know how it goes maybe you can join one of these days.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  5. #5
    Push powerlifting heathj's Avatar
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    nice work. you going to keep training raw or add some equipment in at some point? i am one for raw personally, but to each his own.

  6. #6
    Senior Member danmac's Avatar
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    The plan right now is to stay raw. But a lot of the guys I will be competing against will be wearing gear, so who knows if I will be saying that in a year or two.

    A 405 raw bench is definitely one of my long term goals though. A friend of mine argued with me last week and said I would NEVER reach it. I plan to prove him wrong.

    No workout today. I have cut down to three days a week. I was doing BGB before this, but i was training like a power lifter. Treating the 5x5 part as like a max single heavy set (like west side for skinny bastards) and the rest as accessory. The problem was there was to much volume, especially on my lower back.

    Bench day tomorrow, I expect some stares. I am changing gyms and I am brining boards into a family fitness facility haha. But I talked to a guy who works there and he said its cool and that there are others that have done it.

    Thanks for reading.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  7. #7
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    why are you switching to the ray? i heard its even worse than the Y.

  8. #8
    Senior Member danmac's Avatar
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    I was told that there are a few guys that powerlift that train there, Ryan said he has seen board pressing. I am pretty sure the Y would have me kicked out for bringing in boards. The second reason is that i have no training partners at the Y, Lots of people go to the Ray. Thirdly, you get a pass for the ORC as well, which has squash courts.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  9. #9
    Senior Member danmac's Avatar
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    Alright so today was the first day at a new gym with a new training partner. They gym was alright, really quite. Apparently it picks up later in the day.

    Today was ME bench day, i was supposed to do board presses but my board construction was held back this morning when my drill died.

    Bench - Good old flat bench,

    135x8
    225x8
    275x3
    315x1 (paused)
    325x1(paused)
    325x1 (paused)
    335x1 (touch and go)
    345x1 (T and G, spotter had to touch bar about half way)

    Standing Overhead Press
    These were done with about 60 second breaks, got real tired at the end

    115x10
    115x10
    115x8
    95x10
    95x10

    Triceps press down
    Some high rep tricep work, short breaks again, not sure on the weight.
    145 ish x 15 x 4
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  10. #10
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    badass bench workout man..

    ps. check out my brothers deadlift in the video section

  11. #11
    Senior Member danmac's Avatar
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    Thats a pretty sick dead lift hes got going. I may have to try to match it next week.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  12. #12
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    don't, you might get a hernia

  13. #13
    Senior Member danmac's Avatar
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    Already have one. Hasn't stopped me yet.

    Anyway to anyone reading this, maybe you noticed it in the power lifting section but i am going to try to break an Ontario bench record! I will need to bench 402 by the end of December this year. And with a shirt, apparently this is doable!

    Also tomorrow im squatting with some experienced guys, going to learn to wrap my knees and see how i do with some singles. Im ready for my total to shoot up a few pounds!
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  14. #14
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    get some videos up... and post under danicutor

  15. #15
    Senior Member danmac's Avatar
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    What you don't believe me? haha
    I will record my deadlift when it gets to 500 lbs, and you can get video at the meet.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  16. #16
    Senior Member danmac's Avatar
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    Amazing workout today. Only did squats. Did box squats for the first time really quickly, and wrapped my knees for the first time. Set a 50 LB PR!!!!

    I trained with a real experienced squatter, aparently my depth before this was a little high, he said it would pass but just. So we worked on getting really deep today so there would be no question. He also helped me with my hand and bar placement, as well as breathing and hip drive. Basically everything, i had too many things to think about haha.

    Squat
    135x8
    135x8 box squats
    225x3 box (way harder than it should have been, aparently i need work here)
    225x3 box
    315x2 (again way harder than it was supposed to be, I was thinking about so many things)
    315x2 (easy much better)
    365x1
    385x1 (old PR, did this without a belt!)
    405x1 (New pr, belt on, thought my face was going to explode haha)
    405x1 (belt/knee wraps on first time, ugly looking lift but it went no prob)
    435x1 (belt/wraps, went better than the 405!)

    And that was it! NEW 50 lb PR!!!! felt amazing! Talked with the guys after about everything, they were extremely helpful and invited me back next week. I am really pumped about this lately. Hopefully people read this journal, because i see good things in my future!
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  17. #17
    Senior Member danmac's Avatar
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    Ah my legs are killing me today. I guess i had taken almost two weeks off from any squatting before friday, and man do my legs ache. I think i will wait till tuesday before deadlifting this week.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  18. #18
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    Nice! Thats a huge PR on squats. What are going for next week for deads?
    Stats:
    Bench: 220
    Squat: 350
    Deadlift: 555
    Total: 1125

  19. #19
    Senior Member danmac's Avatar
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    476! hahaha
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  20. #20
    Senior Member danmac's Avatar
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    So i felt like **** today. No idea why, nutritionally i thought everything was in line so I may just be fighting something. I am going to try to drink more water too, i lost my nalgene the other day and definitely haven't been putting back nearly as much water since its gone.
    Anyway started this workout feeling like vomitting and with a headache.

    Deadlifts
    135x5
    225x5
    315x5
    405x3
    455x0 (missed right at the start)
    455x0 (same)
    455X0 (So frustrated, this was not a PR attempt, this was suposed to be the set before i tried 475)
    405x1 just to feel better
    435x1

    PUllups
    bw x 10
    bw x 8
    bw x 8

    Core work

    So that was the worst workout in recent memory. I had no drive and felt lazy throughout. Even the pull ups didnt feel good.

    I think i need some work on my deadlift. I notice my ass is coming up way too soon and I end up strait legging most of it. That was the issue with the heavy sets, my legs were damn near locked out and the weight was only 4 inches off the ground.

    I will make a thread asking for some advice on how to work on this.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  21. #21
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    thats gay. For the deads, try pushing more from the heels, it helps keep your hips down.

    on a side note, i feel like **** and have a cold. so deads might be terrible tomorow.

  22. #22
    Senior Member danmac's Avatar
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    Bench Day

    Bench
    135x8
    185x5
    225x3
    275x1 (i might have skipped this, i dont remember)
    315x1 (paused)
    335x1 (touch and go) This one we got on video, i was way to slow coming down. Will post in video section soon.
    345x0 Failed (also on video, wont be posted haha)
    345x1 Spotter touching

    4 board press
    315x1
    405x1
    425x1
    405x1
    405x1

    Overhead press (short breaks, building some shoulder endurance)
    115x10
    115x10 (turning into push presses)
    115x10 (all push presses)
    95x10 (push presses)
    95x10 (push presses)

    Triceps extension (rope)
    30x20x4

    Felt good and strong, need to work on my descent in bench and i think i got some more in me.
    Last edited by danmac; 03-19-2009 at 04:05 PM.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  23. #23
    IRL my name is Trent Hazerboy's Avatar
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    Your numbers look great man. Based on your pull ups and squat numbers, I'd say your deadlift should rocket up pretty soon.Do you pull conventional or sumo?

    Don't be afraid to try lower reps for chins and pull ups - I've found that the more I hammer my chin ups and pull ups, my deadlift goes up, often without me actually deadlifting! (as long as I'm still squatting).
    Stats: 11/15/07-First-meet--2nd Meet----3rd meet
    Weight: 185-----187---------198---------198
    Max Bench: 255---220-----------280------300
    Max Squat: 405----395----------440------460
    Max Dead:475-----485----------551------570
    CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.

  24. #24
    Senior Member danmac's Avatar
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    Up to this point i have always pulled conventional. I will be trying sumo for the first time next week. Hopefully that fixes my leg drive problems, but we will see.

    I used to do alot more lower rep pull ups and chins, and when i was lighter (about 165) had dreams of doing a double body weight pull up. I was told now to work some higher rep stuff to get some lat growth.. to help with my bench.

    I guess its hard to move all three lifts at once! I will incorporate some heavy pull ups every second week i think, alternating with deadlifts.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  25. #25
    Senior Member tomv's Avatar
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    Some big numbers you're moving mate, I'm sure you get some funny looks board pressing and using knee wraps in a "family fitness facility" haha.
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

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