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Thread: My road to the 2011 Ohio Police and Fires Games Powerlifting Meet (June 16th)

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  1. #1
    Wannabebig Member paleopower's Avatar
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    My road to the 2011 Ohio Police and Fires Games Powerlifting Meet (June 16th)

    My intentions are to stay healthy and compete at this years meet in Fairborn OH
    If I maintain weight I will be in the 198 Senior RAW division

    I have not done a meet since 2007,, I competed in 198 Open Single Ply then and had a 1170 total.

    This time around I highly doubt I will be breaking any world records, but will crush my single ply total, Raw this time around.

    My training is pretty much Westside style,

    At 21 weeks out my lifts are
    Squat-405
    Bench - 300
    Deadlift - 485

    Gonna log back a week or so just to help me keep track.

  2. #2
    Wannabebig Member paleopower's Avatar
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    1-22-11 Dynamic Bench

    Treadmill 10 min

    Shoulder Pre-Hab Work

    Flat Bench
    115 + mini bands double choked 3x9

    Incline DB
    40x30x2
    40x20x1

    Incline Skull Crushers
    85x15x3
    85x12x1

    Around the horn
    20x10x2

    Machine Rows
    3 sets

    Hammer Curls
    Run the rack 60's to 20's

    Laying Weighted reverse crunches
    20x2

    Wide Leg Situps
    20x2

    DONE

  3. #3
    Wannabebig Member paleopower's Avatar
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    1-24-11 ME Squat

    10 min treadmill

    Wide Stance Squat
    45x12
    135x8
    185x5
    255x3
    315x1
    350x1
    385x1
    350x1x4

    GHR
    BWx5x4

    Upper Back, Lower Back, Bicep, and Ab Work

    DONE

  4. #4
    Wannabebig Member paleopower's Avatar
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    1-26-11 ME Bench

    10 min of treadmill

    Rotator Cuff Prehab work

    Floor Press
    45x12
    95x10
    155x6
    185x3
    205x2
    235x1
    250x1
    280x1
    255x1x4

    Top End Partials
    225, 275, 295

    Lift off and 10 sec Iso hold
    315, 315, 345

    Close Grip Bench
    205x8
    225x6
    225x5

    Behind Neck DB Ext
    85x8
    95x8
    105x7

    Smith Machine Shoulder Press
    165x6
    165x7
    165x5

    FacePulls
    90x12
    105x12
    120x10

    Weighted crunches, hanging leg raises, and decline sit ups

    DONE
    ..

  5. #5
    Wannabebig Member paleopower's Avatar
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    1-27-11 Dynamic Squat

    Box Squats
    225x2x10

    Dimmel Deads
    135x12
    135x12
    135x10

    Leg Ext
    4 sets of 20

    Leg Curls Single Leg
    4 sets

    Back Ext
    2 sets of 20

    BB Shrugs
    225x12
    225x12
    315x12

    Incline DB Curls
    20x15
    25x12
    30x10
    35x10

    Standing AB work

    DONE

  6. #6
    Wannabebig Member paleopower's Avatar
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    1-28-11 gpp work

    General Warm Ups

    BW Bench for Reps
    195x16

    Barbell Complex (10 exercises without rest)
    Deadlift
    Stiff Legged Deads
    Hang Cleans
    Push Press
    Reverse Lunge
    Back squat
    Good Morning
    Bent Over Row
    Push Ups
    Curls
    Set 1 95# 6 reps each
    Set 2 115 6 reps each
    Set 3 155 4 reps each

    Heavy Hamstring work
    Heav Leg Presses
    6 sets of Biceps
    Weighted Ab Work

    10 min of treadmill

    DONE

  7. #7
    Continuing... Time+Patience's Avatar
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    Bands and chains together is a different look to me. How do you like that set up?


    That set on the deads at 500+ looks strong off of the floor, but it looked like a hitch at the top. You just gotta keep it smooth throughout and let your shoulders hang at lockout, it might help with that top portion of the pull.
    Journal http://www.wannabebig.com/forums/sho...us-Consistency

    Consistency is the key to success within this sport...

  8. #8
    Wannabebig Member paleopower's Avatar
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    Quote Originally Posted by Time+Patience View Post
    Bands and chains together is a different look to me. How do you like that set up?


    That set on the deads at 500+ looks strong off of the floor, but it looked like a hitch at the top. You just gotta keep it smooth throughout and let your shoulders hang at lockout, it might help with that top portion of the pull.
    That was the first time I had ran bands and chains together in a long time,,,it felt really good tho,,,I had planned 9 sets and did 12 just for fun,,although by #12 my bar speed had slowed some

    On the DL,,,yeah it exploded off the floor and I definatly had some hitching goining on there....Planning to hit 2 weeks of heavy rack pulls and try to bring my lock up strength up..

    Thanks for the comments

  9. #9
    Wannabebig Member paleopower's Avatar
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    2-12-11 ME Bench @ Muscleheads

    Warm ups

    Bench
    45x10
    95x8
    135x6
    185x3

    2 Board Bench
    225x3
    255x1
    275x1
    300x1
    315x1
    325x1
    335x1------NEW PR----Training with all these big benchers is paying off already..

    JM Press
    95x8
    95x8
    135x2
    95x6

    Incline Tate Press
    35x12
    40x12
    45x8

    Attack of the Mongolian Grill buffet

    DONE

  10. #10
    Wannabebig Member paleopower's Avatar
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    2-14-11 General Day

    10 min on bike

    DB Seated Military
    45x8
    60x6
    70x4
    80x3
    90x3

    EZ Bar Preachers
    55x12
    85x8
    105x6
    125x6

    Incline DB Curls
    25x12
    35x10
    45x6
    50x5

    1 Arm Cable Curls
    30x15
    30x15

    Wide Grip Face pull
    70x12
    80x12
    90x12

    Iso HS Decline
    180x12
    230x8
    290x6
    340x5

    Pec Deck FLye
    90x10
    105x10
    120x8

    Weighted Situps
    20x12
    30x12
    40x12
    55x12

    Hanging Leg Raises
    BWx15x2

    DONE

  11. #11
    Wannabebig Member paleopower's Avatar
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    2-15-11 ME Deads ----NEW PR

    10 min on treadmill
    General warmups

    Sumo Deads
    135x10
    225x3
    275x3
    350x1
    425x1
    475x1
    513x1------NEW PR felt really good,,,my camera man screwed up and did not record it ,,damn him
    518x Fail

    GHR
    BWx8
    10x6
    10x5
    10x6

    Pull Throughs
    120x8
    150x8
    180x8

    1 arm DB Row
    95x7
    110x6
    120x5
    150x5

    Hammer Curls
    40x12
    50x10
    40x12

    Standing Cable Crunch
    105x8
    75x15
    75x15

    Ab Wheel
    2 sets of 15

    DONE

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