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Thread: Training for First Competition

  1. #26
    Moderator Brian Hopper's Avatar
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    Good job on the PR Ty!!!! You look more comfortable with your feet closer, how do you like it? Did it feel better? Also, you really do need to try and keep your belly full of air. You use that to push off on your belt. You might be good for another 10-15lbs more if done correctly. Nice work though, keep pushing!!!!!
    My Training Log
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    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

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  2. #27
    Skinny Feet Kiff's Avatar
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    Nice work mate.
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

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  3. #28
    Wannabebig Member smallwoodjt's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Good job on the PR Ty!!!! You look more comfortable with your feet closer, how do you like it? Did it feel better? Also, you really do need to try and keep your belly full of air. You use that to push off on your belt. You might be good for another 10-15lbs more if done correctly. Nice work though, keep pushing!!!!!
    I actually started to go to my normal foot placement and then remembered at the last second to move them in. I felt A LOT stronger with my feet closer. I thought for sure that I would be in a "commit to the pull" type situation, but it felt smooth (I actually had to edit the video due to me saying, "That felt f***in' light".) Thanks again on the advice. I'm really gonna drill keeping my air in this week. I know that will make a huge difference.
    Current Lifts (All RAW):
    Bodyweight: 205

    Deadlift: 480 x 1
    Squat: 375 x 1
    Bench: 335 x 1
    Training Log: http://www.wannabebig.com/forums/sho...st-Competition

  4. #29
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by smallwoodjt View Post
    I actually started to go to my normal foot placement and then remembered at the last second to move them in. I felt A LOT stronger with my feet closer. I thought for sure that I would be in a "commit to the pull" type situation, but it felt smooth (I actually had to edit the video due to me saying, "That felt f***in' light".) Thanks again on the advice. I'm really gonna drill keeping my air in this week. I know that will make a huge difference.
    I'm happy to hear that it worked out for you. So we fixed your feet placement, now lets work on keeping your air in. You can also move your feet in a little bit closer, if you wanted to. Just work with it and see whats more comfortable. Do you have a speed day for deadlifts?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
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  5. #30
    Wannabebig Member smallwoodjt's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    I'm happy to hear that it worked out for you. So we fixed your feet placement, now lets work on keeping your air in. You can also move your feet in a little bit closer, if you wanted to. Just work with it and see whats more comfortable. Do you have a speed day for deadlifts?
    I don't currently have a speed day for deadlifts as of right now. I have been box squatting and doing more quad dominant stuff on Monday, then Friday Deadlifting. I do some speed pulls after deadlifting. I plan on going to a more Westside template after this meet. I can do some light work or speed work on Mondays for the next few weeks to reinforce form?
    Current Lifts (All RAW):
    Bodyweight: 205

    Deadlift: 480 x 1
    Squat: 375 x 1
    Bench: 335 x 1
    Training Log: http://www.wannabebig.com/forums/sho...st-Competition

  6. #31
    Wannabebig Member smallwoodjt's Avatar
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    Squat

    Parallel Box Squat:

    135 x ?
    185 x 8
    225 x 5
    275 x 5
    315 x 3
    365 x 2

    Leg Press:

    560 x 10, 560 x 10, 650 x 8

    Bulgarian Split Squat:

    45's x 8, 60's x 8, 65's x 8

    Leg Extensions:

    110 x 8 x 3

    Purple Band Leg Extensions:

    1 x 20
    Current Lifts (All RAW):
    Bodyweight: 205

    Deadlift: 480 x 1
    Squat: 375 x 1
    Bench: 335 x 1
    Training Log: http://www.wannabebig.com/forums/sho...st-Competition

  7. #32
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by smallwoodjt View Post
    I don't currently have a speed day for deadlifts as of right now. I have been box squatting and doing more quad dominant stuff on Monday, then Friday Deadlifting. I do some speed pulls after deadlifting. I plan on going to a more Westside template after this meet. I can do some light work or speed work on Mondays for the next few weeks to reinforce form?
    When you do speed pulls after your regular deadlifting, you should try different foot placements and see what you like.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  8. #33
    WBB Team Captain Coke's Avatar
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    Good luck in your first comp, and all your future goals.

  9. #34
    Wannabebig Member smallwoodjt's Avatar
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    Bench

    Bench:

    Bar x ?
    135 x ?
    185 x 10
    225 x 8
    225 x 5
    275 x 3
    300 x 1
    315 x 1
    335 x 1 (10 pound PR! This was an absolute smoke show! I can't wait for the meet!)


    DB Bench:

    90 x 10, 100 x 10, 120 x 10

    Purple Band Pushdowns:

    50 total reps

    DB Rolling Extensions:

    45 x 10 x 5

    DB Curls

    45 x 10 x 2

    ****The guy spotting me in the background is my grandpa, Wayne Smallwood. He is about to turn 70 years old. Everything I've learned about benching has come from his knowledge. I think there is something about the mojo he gives when he hands the weight off...comes from 50 years of competitive lifting I guess. Always feels good when I hit a PR with him there.
    Last edited by smallwoodjt; 01-12-2011 at 08:11 PM.
    Current Lifts (All RAW):
    Bodyweight: 205

    Deadlift: 480 x 1
    Squat: 375 x 1
    Bench: 335 x 1
    Training Log: http://www.wannabebig.com/forums/sho...st-Competition

  10. #35
    Wannabebig Member smallwoodjt's Avatar
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    Quote Originally Posted by CoCoa View Post
    Good luck in your first comp, and all your future goals.
    Thanks man! I really appreciate the encouragement!
    Current Lifts (All RAW):
    Bodyweight: 205

    Deadlift: 480 x 1
    Squat: 375 x 1
    Bench: 335 x 1
    Training Log: http://www.wannabebig.com/forums/sho...st-Competition

  11. #36
    Moderator Brian Hopper's Avatar
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    Nice work on the PR, it looked smooth bro!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  12. #37
    Wannabebig Member smallwoodjt's Avatar
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    Deadlift

    Deadlift:

    Really thorough warm up: 5 mins walking on treadmill, foam rolling (10 passes on everything), Defranco's Agile 8...

    Bar x ?
    135 x 10 x 2
    185 x 8
    225 x 5
    275 x 5
    315 x 3
    365 x 1
    405 x 1
    445 x 1 PR! This was very easy! Being the last really heavy week before the meet, I wanted to hit a big PR, so I thought, "add some weight"
    480 x 1 HUGE PR! I was so happy about this, I almost hugged everybody...no homo. lol

    *** I really grinded this last one out, but I tried to keep my air in the best that I could. This was definitely a max rep. Thanks to Hopper for advice on foot placement and keeping air in --- it has helped tremendously! I have officially added 85 pounds to my 1 RM in 10 weeks!!! Sorry for no video, my regular guys weren't in the gym, so I didn't ask anybody...to be honest too, I was so in the zone today, I didn't care about the video.

    DB Rows

    90 x 5, 100 x 5, 110 x 5

    Underhand Pulldowns

    170 x 5, 190 x 5, 210 x 5

    Power Shrugs

    315 x 5 x 3

    Good Mornings

    95 x 8 x 2

    Barbell 45 Degree Hypers

    65 x 5 x 3
    Current Lifts (All RAW):
    Bodyweight: 205

    Deadlift: 480 x 1
    Squat: 375 x 1
    Bench: 335 x 1
    Training Log: http://www.wannabebig.com/forums/sho...st-Competition

  13. #38
    Moderator Brian Hopper's Avatar
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    Awesome work Ty, good job on the PR!!!! When is the meet?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  14. #39
    Wannabebig Member smallwoodjt's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Awesome work Ty, good job on the PR!!!! When is the meet?
    The meet is the 30th of this month. I was planning on just working up to my opener next week and then going really light / preparing the week of the meet. Does this sound like a plan?
    Current Lifts (All RAW):
    Bodyweight: 205

    Deadlift: 480 x 1
    Squat: 375 x 1
    Bench: 335 x 1
    Training Log: http://www.wannabebig.com/forums/sho...st-Competition

  15. #40
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by smallwoodjt View Post
    The meet is the 30th of this month. I was planning on just working up to my opener next week and then going really light / preparing the week of the meet. Does this sound like a plan?
    So pretty much you only have next week left to train. So I would only do openers and then shut it down. Maybe do some light assistance work. But I wouldn't do anything past your opener. Is it a full meet or a push/pull?

    The week after which would be the week of the meet, I would pretty much pull a sled and do some foam rolling and stretching. Alot of lifters like to do some light pump up stuff just to get blood moving, but that's up to you.

    I personally like to just pull the sled and work my upper body and lower body that way on Monday and Tuesday only and then shut it down the rest of the week.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  16. #41
    Wannabebig Member smallwoodjt's Avatar
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    It is a push/pull meet. I will hit some openers this week and pull the sled the week of the meet. What are your suggestions on calling attempts? I've heard that you should open with something you could triple: So for me that would be 425 Deadlift and 315 Bench...then go to a PR on the second attempt, so around 480 DL (I really grinded this out in training) and 340 Bench...then see where it goes?
    Current Lifts (All RAW):
    Bodyweight: 205

    Deadlift: 480 x 1
    Squat: 375 x 1
    Bench: 335 x 1
    Training Log: http://www.wannabebig.com/forums/sho...st-Competition

  17. #42
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by smallwoodjt View Post
    It is a push/pull meet. I will hit some openers this week and pull the sled the week of the meet. What are your suggestions on calling attempts? I've heard that you should open with something you could triple: So for me that would be 425 Deadlift and 315 Bench...then go to a PR on the second attempt, so around 480 DL (I really grinded this out in training) and 340 Bench...then see where it goes?
    You always want to open up with something you know you can get. Since this is your first meet then you want it to be a good one. No matter what you do, it's going to be a PR. Next week when you do openers, work up to 425 and 315 and see how it feels. I wouldn't go any heavier then that for an opener. Then your second attempts are going to be based on how your first lifts went and same with your thirds. So on your bench, you can go: 315-340-350 and for your deadlift: 425-480-500. Or you can go: 300-325-345 and 405-455-485. Let's see how your openers go and see how they feel next week. Can you record them both?

    The #1 thing to remember is "GET ON THE BOARD"
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  18. #43
    Wannabebig Member smallwoodjt's Avatar
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    Great advice. I will video both openers this week and post them up. Thanks again man. I should buy you something after this, hahaha.
    Current Lifts (All RAW):
    Bodyweight: 205

    Deadlift: 480 x 1
    Squat: 375 x 1
    Bench: 335 x 1
    Training Log: http://www.wannabebig.com/forums/sho...st-Competition

  19. #44
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by smallwoodjt View Post
    Great advice. I will video both openers this week and post them up. Thanks again man. I should buy you something after this, hahaha.
    No problem Ty, anything I can do to help!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  20. #45
    Wannabebig Member smallwoodjt's Avatar
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    Squat

    Pause Squats w/ 80 pounds of chain:

    135 x 5
    155 x 2
    185 x 2 x 5

    Leg Press

    3 x 10

    Leg Extensions

    3 x 10

    Purple Band Leg Curls

    2 x 15

    Green Band Standing Abs

    2 x 10
    Current Lifts (All RAW):
    Bodyweight: 205

    Deadlift: 480 x 1
    Squat: 375 x 1
    Bench: 335 x 1
    Training Log: http://www.wannabebig.com/forums/sho...st-Competition

  21. #46
    Wannabebig Member smallwoodjt's Avatar
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    Bench

    Bench Press:

    Bar x ?
    135 x 10 x 2
    185 x 5
    225 x 5 x 2
    275 x 3
    300 x 1
    315 x 1 (Tried to get video here, but was messed up by camera guy...)
    315 x 1 (Got this one...Felt really easy even if the speed is a little slow. I wasn't sure if I was going to pause or not)


    DB Bench:
    90 x 15 x 3

    Rope Pushdowns:

    3 x 12

    DB Rolling Extensions:

    3 x 10

    Reverse Band Light Ultra Wide Bench: (Getting some blood to my pec tendon to make sure we are good for the meet)

    135 x 50
    Current Lifts (All RAW):
    Bodyweight: 205

    Deadlift: 480 x 1
    Squat: 375 x 1
    Bench: 335 x 1
    Training Log: http://www.wannabebig.com/forums/sho...st-Competition

  22. #47
    Moderator Brian Hopper's Avatar
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    Nice work on your bench opener, it looked alittle slow off the chest but your lockout was fast. That weight shouldn't be a problem on the day of the meet. Just from watching that clip, I would say maybe go 330-335 on your second and then go 345-350 on your third for a PR. Or if your opener feels alot better and was alot faster then it did in the video, you can go 340 on your second to match your PR and then go 350-355 on your third.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  23. #48
    Wannabebig Member smallwoodjt's Avatar
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    Deadlift 1 Week Out

    Deadlift:

    135 x 5 x 3
    185 x 5
    225 x 5
    275 x 3
    315 x 1
    365 x 1
    405 x 1
    425 x 1

    ***Sorry for such a build up on the video, I didn't feel like editing it and nobody was in the gym yesterday afternoon.



    Did some ab work after this...
    Current Lifts (All RAW):
    Bodyweight: 205

    Deadlift: 480 x 1
    Squat: 375 x 1
    Bench: 335 x 1
    Training Log: http://www.wannabebig.com/forums/sho...st-Competition

  24. #49
    Moderator Brian Hopper's Avatar
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    That one didn't look bad either. I would stand with the weight a little bit longer at lockout. You should be ready to go next weekend!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  25. #50
    Wannabebig Member smallwoodjt's Avatar
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    Competition Results

    I'll get a video up in a little bit, but my meet was definitely a success. Although the meet was incredibly ghetto, I kind of expected that from SLP. The head guy was a great person though, even though the event was literally held in a jazzercise room. The rulings as always apparently were not very strict. Overall though, I was incredibly happy with my performance. I walked out with two PR's on the day.

    Bench:

    315 - Good lift.
    340 - Good lift and five pound PR!
    350 - Miss

    Deadlift:

    425 - Good lift
    460 - Good lift
    500 - Good lift and 20 POUND PR! I was thrilled with this lift! I was extremely close to hitching, but I think it continued to go up. Oh well, I got it!


    I'd like to really thank Brian Hopper for helping me prepare for this meet and calling attempts. Your help was extremely appreciated!
    Last edited by smallwoodjt; 01-30-2011 at 06:49 PM.
    Current Lifts (All RAW):
    Bodyweight: 205

    Deadlift: 480 x 1
    Squat: 375 x 1
    Bench: 335 x 1
    Training Log: http://www.wannabebig.com/forums/sho...st-Competition

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