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Thread: Scott's Training Log for First Powerlifting Meet

  1. #51
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    Squats and Deadlift

    Decided to scrap DE work. Do not think there is any point doing straight weight speed work like I used to do as I will not get the desired benefit without adding chains or bands. Obviously I will pick it up again in time for the start of next training cycle so will need to purchase the bands and look into getting chains somehow.

    Squat

    Back in the old power rack now (moved back to commercial gym) and able to widen my stance so will need to work on the hip mobility hard again for this stance as my knees are coming in when I am deep.

    Warm up: Romanian deadlift with bar + 60kg to warm up posterior chain + pushdowns for elbows
    barx5
    barx5
    60x5
    100x3
    140x1
    Add belt
    180x1
    200x1...........Will open with this on Dec 8th where I will find out relaiable pre-cycle numbers
    220x1...............It is impossible for me to gauge depth on these heavy lifts when I train alone so not sure about it. Know I can get this for at least a 3rd lift on the 8th.

    Finally I am regularly squatting over the 200 kg mark. Need to strive for this on all squat variations during training now. It is the only lift really going anywhere right now.

    Stiff leg deadlift (straps/touch & go/no belt)

    170 x 5
    175 x 3
    180 x 4.................Think this is a good exercise for my lockout.

    Shrugs (Using little momentum...Aim is not trap development but to feel big weight like at the very top of a deadlift and help that final push to lockout, plus it is superior form of grip training as weights are realistic and the bar is moving as opposed to staying static)

    180 x 12
    220 x 10
    240 x 4...............Hands are doing well. This weight used to tear them up just holding it but now can shrug it with no straps.

    Pulldown abs

    3 sets: 15, 13, 15......Stronger on these despite rarely ever dropping them for long

    Db side bend

    25 kg x 50 per side (cluster set w/no rest)


    Felt much better after this than all the other post-comp sessions so far.

  2. #52
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    ME Bench

    The Bench session last Tuesday was neither DE or ME and was lazy and crap so felt recovered enough to do max effort work tonight.

    Pin lockout....about 3 inches from chest (Selected mainly out of convenience as I train alone so don't need a spot on this, however it does correlate the best with my paused bench)

    Bar x 8
    60 kg x 6
    100 kg x 6
    120 kg x 6

    90%+ sets

    130 kg x 3
    140 kg x 1......Still attempting reps but when weight gets close to 100% it slides too much and can't keep it in the groove.
    145 kg x 1......Slid back but just pressed it from a poor position and got it ok.
    150 kg x Miss
    150 kg x Miss.......This weight still eludes me on this variation but feel a 150 kg+ paused bench is close.
    130 kg x 3
    140 kg x 1

    Was left with a sore shoulder from this which always happens anyway so did very little accessory

    Wide pulldowns

    5 work sets high reps.............Really need to give chin ups a go again as they are so much superior.

  3. #53
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    ME Squat

    Front Squat

    bar x 6
    bar x 3
    60 kg x 6
    80 kg x 3
    100 x 3
    120 x 1
    130 x 1
    150 x miss......Too big a jump. This was one of my old mistakes that needs correcting. Missed it due to setting safety bars too high though.
    Belt on
    150 x 1...Grinder
    160 x miss....Just the upper back giving out as I have to use a crossed arms grip, which might as well be arms straight ahead grip. Even with chalk on my shoulders it rolled too far.
    140 x 2....For me this is progress
    150 x 1....2 lifts at 100% is good work for me. This is another big mistake I used to make on ME days, if I hit a PR quickly I would stop it there.

    I am still learning things about the westside or conjugate method. My training is smarter than ever before as there is much more meaning into everything I do in the gym now. Not sure about lift variations though and the dynamic correspondence.

    Deadlift lockout stuff

    Stiff leg deadlifts (straps, touch and go reps, sans belt)

    175 kg x 6
    180 kg x 4
    190 kg x 1....Ran out of gas and expected too much too soon. Also need to remember not to programme every weight, set and rep before hand as a goal as it is too easy on paper and never realistic.

    Shrugs
    180 kg x 12
    200 x 8
    220 x 8
    240 x 4...........Felt lighter today and moved most reps faster and further so still progress.

    Db side bends

    35 kg x 50 per side (cluster set)

    Pulldown abs

    30 reps heavy (cluster set)

  4. #54
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    ME Bench

    Floor Press (Comp Grip)

    40 kg x 6
    60 kg x 6
    80 kg x 5
    100 x 5
    120 x 3
    130 x 2
    Work sets.
    140 x 1
    150 x 1.........Grinded long on this, which I normally can't do when pressing. Probably a PR though not too concerned right now.
    135 x 2

    Pin Lockouts (Comp Grip + "3" off chest)

    100 x 8
    120 x 5
    125 x 4
    130 x 3......Last 3 sets taken to failure as Triceps were giving out.

    Incline Tate press

    25 kg's x 12
    x 10
    x 8.........Was aiming for 3 x 12 so was also to failure

    Db Rollbacks

    25's x 8
    x 6+ drop set......Triceps just hit a wall on the 2nd set.

    Pulldowns (w/Narrow Grip)

    Rep range: x 12
    x 9
    x 8+drop set........Found myself doing convenient pulldowns again. Doubt I am strong enough for pull ups at 260lbs body-weight just yet and can not do rowing movements at this stage in a ME session so will need an extra session of heavy upper back work during the next cycle so it is trained effectively.

    Db curls (Strict, not alternated)

    17.5's x 2 sets to failure........

  5. #55
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    Deadlift Accessory Work (Lockout emphasis)

    Stiff Leg Deadlift (Straps & no belt, Paused the reps today)

    Worked up to 3 heavy work sets
    180 kg x 6
    190 kg x 3
    200 x 2

    Power Shrugs

    180 kg x 12
    200 x 8
    220 x 8
    240 x 6
    250 x 3
    250 x 3.................Grip is feeling quite strong now. I will soon see what affect these have had on my lockout on Saturday!

    Db side bends

    35 kg x 50 reps per side (cluster set)

    Pulldown Abs

    3 x sets 15, 10, 8

  6. #56
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    ME DEADLIFT

    Could not make it to the friendly comp today for various reasons so ended up in the gym working on deadlift. Thinking about switching back and forth between deadlift and squat for ME now rather than mostly box squats and then the odd week of pulling.

    Stiff Leg Deadlift (Straps/No belt)

    50 kg x 6
    90 kg x 6
    130 x 3
    170 x 3
    190 x 2
    90%+ work
    210 x 1
    230 x 1.............Over 500 lbs. PR of 10 kg since a few weeks ago.
    210 x 1

    Down work
    190 x 4
    170 x 4

    Power shrugs

    180 x 14
    200 x 8
    220 x 5
    240 x 6
    260 x 3.....Feeling this weight puts me at my limit as was hurting my back and strained my traps a bit. Probably should just stick a belt on for heavy sets.
    200 x 8

    Decided to do some Upper back work as has been neglected lately.
    Chin-Ups
    Body-weight x 6
    x 4.........Not surprised that I struggled getting many reps here

    Pulldowns (Narrow Grip)

    Worked up, Sets went 12,8,7+4 + drop set of 10.

    Db side bends

    37.5 kg x 30 reps a side (cluster set)............Stopped it here. Done OK work wise despite throwing up all morning.

  7. #57
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    Upper Back and Abs (30 mins)

    I will need to do these extra short trains regularly from now on. I think the priority will be general training for the upper back and triceps and extra abs work as this is probably what I need the most for my lifts right now.

    Behind the neck pulldowns

    5 sets working up the stack 6-12 range

    T-bar rows

    Managed 3 sets with modest weight 8-12 range. I find very heavy rows really draining so no need today.

    Pulldown Abs

    50 total reps all heavy

  8. #58
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    ME Bench

    Bench press (comp grip)

    Worked up to 140 kg x 2 and 150 kg x 1 so 3 lifts over 90%. Not really paused long enough I don't think but as I am quite far out from the next form of competition that is probably not a major concern.
    These were technically PR's. I don't ever remember doubling 140 kg other than for forced reps before I began powerlifting in February and not sure if I have paused 150 kg before or done it at all with this grip. This just shows how up and down my bench press has been. I have taken steps back to go forward long term. Feel my triceps are starting to grow stronger and take over during the press. I can also feel my lats doing a lot more than the pecs.

    Pin Lockouts (comp grip/"3" from chest)

    100 kg x 10
    120 x 6
    130 x 2
    x2
    x2
    x2............This was 8 lifts at 90% so decent progress in work capacity.

    Incline Tate press

    27.5's x 12
    x 15 (cluster set)
    22.5's x 12 (cluster set)

    Db rollbacks

    2 x cluster sets with 22.5's. Like last week triceps were worked hard and were struggling to contract much longer.

    Some Pre-hab work for the shoulder and elbow areas to finish off.


    Today while benching I noticed how I had no speed what so ever even during touch and go warm ups. Really shows me how important the DE work has been for me so look forward to taking it up again soon.

  9. #59
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    Done light upper back and bicep work the day after heavy benching.Trying to increase workload in time for next phase of hard training.

    Today was Bench work

    Rack Lockout ("3", comp grip)

    Done 5 work sets
    120 kg x 7 (Rep PR)
    130 x 3
    130 x 2 (close to a 3rd)
    130 x 2
    120 x 5 (narrow grip)

    Db rollbacks

    25 kg's x 10
    x8
    27.5's x 12 (cluster set)
    25's x 8 (cluster set)

    Incline Tate Press

    27.5's x 10+ (cluster set)
    22.5's x 10+ (cluster set)

    done 4 sets of rope pushdowns at the end. Triceps were not as quick to die out this time compared to previous bench days and are getting stronger and thicker around the elbow.

  10. #60
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    ME SQUAT

    "12" Box Squat

    Worked up with typical: Bar, 60, 100, 140, 160 kg.

    Put belt on at 180 kg x 1
    200 x 1
    220 x 1 (35 kg PR for this box height)
    175 x 3
    180 x 2

    Felt very explosive off the box tonight. Using widest stance possible (feet against power rack) and sat back well. Everything felt really good and this did not feel like an all out max. I could have tried 230 kg to break the 500 lb barrier at last but the gym cleared out by then so had no spotters.

    Stiff leg deadlifts (w/straps)
    180 x 3
    200 x 2
    200 x 1...........Realized that I am too close to 90% on supplementary work and this is more of an issue when I get good volume on the ME lift.

    Power Shrugs
    Worked up to 240 kg. Heavier weight and low reps for these.

    Db side bends
    37.5 kg x 40 (cluster set)

    Abs Pulldowns
    50 reps total heavy

    I am ready now to get stuck into a full on training cycle for the new year. Just need to purchase some bands so I can do more effective DE work, which will be put back in next week and also will give me good variation on ME work.
    I feel I will be able to regularly start squatting over 500 lbs from now on as long as I pick the right variations that allow this.

  11. #61
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    Some Upper Back and Bicep work

    T-Bar row
    Worked up to 6 plates for 2 sets and dropped back down in weight. Pausing each rep on the floor.

    Pulldown (narrow)
    4 sets

    Pulldown (behind head)
    4 sets

    Seated row
    3 sets

    Db curl
    light weight and lots of strict reps again. More of a pre-hab movement for me.

  12. #62
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    ME Deadlift.....(kind of)

    first attempt at one gym in am

    "1.5" deficit pulls
    worked up with a lot of light warm up sets as the bars in this gym are all bent and very poor quality. i got as far as 210 kg missed the lift and just stopped there before i probably injured myself pulling with a stiff barbell.

    i managed to do 2 sets of Romanian deadlifts with a bar just as bad then 30 reps of heavy db side bends with beaten up Db's that were spinning in my hands.

    i left the gym in a very bad mood feeling hopeless.

    2nd attempt at a commercial gym

    this cost me a fortune for 1 session. the bar i used for "2"deficit pulls was even worse than the one earlier. it was hard to put plates on it and it was bent a lot in the middle with 1 side raised higher than the other. managed 3 singles at 210 kg with straps. missed 230 and 220 kg.

    Done some romanian deadlifts with another bar, slightly better but very short.
    half-assed abs work and then i left very frustrated again

    i have used these gyms before but that was when i first began strength training for sports and recreation so never noticed how much lifting is effected by equipment quality. i also realised how crucial it is for powerlifters to train in a club as opposed to a gym when ever possible.

    I was originally going to start a full cycle of training this week but now will need to postpone that until the new year. there is too many holidays this time of year and now that i am back home for them i only have access to a few gyms that are even less powerlifter friendly than the ones i regularly train in. my goal for these few weeks will be just to manage what i can and maintain current level and then when i return to england will be ready to return to a normal westside style training regime. i also intend to compete as soon as Jan 20th in a divisional ipf meet.

  13. #63
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    Bench work

    Close grip press
    Not too bad today equipment wise. the bench here has changed from the old days and is like lying on a big soft bed and is as wide as my whole back. the j-hooks were a problem but i just got a lift off.
    worked up to 130 kg x 6 with some reps assisted.

    finished with triceps work just picking up whatever was around me and going for reps and short rest.

    My body-weight has somehow climbed up to 122 kg in the past 4-5 weeks, which is over 270 lbs and considering that my height is about 5'10 and the fact that my strength level is way below the standard it should be at for this weight category I think it is time to drop down to the bottom of my weight division for now and then go from there.

  14. #64
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    done some accessory stuff today

    conditioning and health right now are down the toilet. cant wait to start dieting soon. my weight is a problem even with this type of session.

    6 x tate press
    4 x ext's to the nose
    5 x pushdowns
    5 x t.bar row (wide grip)
    4 x face pulls

  15. #65
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    27 december did deadlifts

    "2" deficit (no belt)
    worked up to 210 kg on crappy equipment again. missed 220 at the usual mid thigh area twice!
    done a lot of down sets of heavy doubles and triples.

    romanian deadlifts (w/straps)

    was unable to go heavier than 180 kg for a triple and double.

    super-setted t.bar machine rows with hyper extensions 4 sets.

    28th december was accessory work

    6 sets chest supported rows
    5 sets pulldowns
    4 sets t,bar machine rows
    4 sets preacher curl machine

    today was bench

    close grip press

    worked up to 130 x 6 and 140 x 5 assisted. kind of like typical bodybuilder methods then missed 150 as it came down on left side. i blame the equipment again as this is around maximal for me and it makes that big a difference!

    5 x incline tate presses
    4 x pushdowns (super-setting bar and rope)
    5 x extensions to the nose

    wont be able to train again until another 4 days as gyms are shut! hate this about the holiday period.

  16. #66
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    done speed deadlifts tonight

    "2" deficit

    worked up to 170 kg for a lot of singles. lost count.
    did not want to go heavier as have not done speed work since oct/nov but this was not too bad.

    then done abs

    4 x heavy abs pulldowns
    25 reps of db side bend w/37.5kg

    did not get much work done as this weight room was very busy tonight and does not have many options

  17. #67
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    speed bench

    still have not got any bands yet but will buy some soon mainly for this type of session.

    bench press: 9x3 using 60% of current max (90 kg) and all 3 grips.

    extensions to the nose

    50 kg x 12
    x10
    x10
    40 kg x 10
    x8

    incline tate press

    60 lbs' x 8
    50 lb's x 8
    45 lb's x 8

    t.bar row machine

    5 x sets of 10-12 with 3 plates on the bar

    then finished with a lot of bicep reps and some push-downs and face pulls

  18. #68
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    ME SQUAT

    "12" Box Squat

    Bar x 8
    60 x 5
    100 x 3....feeling heavy!?
    140 x 1.....was too much effort to do more than a single!?
    160 x 1
    add belt
    180 x 1
    200 x 1
    220 x 1..............almost took my head off coming up rounded over

    I learned a lesson here. I have obviously not done a lot of squatting over the past month and it should be no surprise that it felt horrible tonight.

    romanian deadlifts (straps, no belt)

    100 x 5
    140 x 5
    180 x 4
    180 x 3
    180 x 2

  19. #69
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    ME SQUAT PT.2

    After reviewing last night I realized that this happens to me a lot and it just wont cut it. 2 lifts over 90% is not good enough.
    So I basically continued last nights session tonight in order to make sure I squatted twice this week and got more volume.

    "12" Box Squat

    bar x 6
    60 x 6
    100 x 3
    140 x 2
    BELT
    160 x 2
    180 x 1
    200 x 1
    BELT IN 6TH HOLE (PR)............this week I began dieting and it is clearly working despite the scale still says 120 kg
    200 x 1
    200 x 1.........last 2 lifts much better technique wise and paused on the box for over a second.

    T bar rows

    4 plates x 12
    5 plates x 9
    6 plates x 6
    x 6 + drop set

    Decline sit ups (overhead/regular)

    20 kg x 12
    x 12
    x 12

  20. #70
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    ME BENCH

    Paused Press

    warm up: experimenting with long warm up with much more volume, longish rests and working hard on getting set up on the bench, which I keep neglecting. all the warm up sets were performed as fast as possible touch and go.
    bar x 3 sets
    60 x 6
    70 x 5
    80 x 5
    90 x 5
    Exaggerated pause added
    100 x 4
    110 x 3
    120 x 3
    90%+ work
    130 x 2
    140 x 1
    150 x X.....tired of being inconsistent with this weight but technique was improved today.
    85% back off work
    120 x 3
    120 x 3
    90%+
    130 x 2

    Almost continued bad habits after missing 150 and unloaded the bar but then forced myself to put weight back on it for extra much needed work.

    extensions (to the nose)
    50 kg x 8
    x 8
    x 8

    incline tate press

    27.5's x 6
    x 4 (drop set)

    Db curls

    giant set working up the rack and back down with minimal rest

    I think my stability problem on bench press is down to having weak arms like I always thought so will keep training biceps now.

  21. #71
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    DE SQUAT & DEADLIFT

    Ordered some powerlifting bands and should be here in time for when I next do dynamic effort press so went with straight weight again.

    "12" Box Squat (no belt)
    11 x 2 @64%(140 kg)

    "2" Deficit pull (no belt)
    10 x 1 @80%(180 kg)............D't think there is any carryover in using the right %'s on deadlifts for me seeing as I still move very fast with maximal weights until the very top phase.

    Db side bends
    40 kg x 20 (cluster set)

    Planks
    30 sec
    40 sec
    40 sec........ definitely going to do a lot of these now. Major weak area.

  22. #72
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    done what would be considered gpp work today. very short accessory stuff

    decline extensions, db curls and more planks.

    done 3 sets and managed 50 sec/55 sec/45 sec. goal is to hold it for 3 minutes before probably adding weight

  23. #73
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    DE BENCH

    Bench Press
    8 x 3 with 90 kg (60%) using all 3 grips.........still no bands yet.

    Pin lockouts (wide grip/"3" off chest)
    120 kg x 6
    125 x 3
    130 x 3
    135 x 3
    140 x 2........last 2 sets were PR's.

    Extensions w/thumbless grip

    50 kg x 9
    x 6
    60 x 5
    50 x 5

    Planks

    60 sec
    45 sec
    40 sec

  24. #74
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    ME Squat

    @powerlifting club today

    Squats
    2 x sets with bar
    60 x 5
    100 x 3
    140 x 3
    160 x 1
    add belt
    180 x 1
    200 x 1....jumped the rack command
    220 x 1.....cut the depth slightly even though it was feeling light
    200 x 1-1-1.....basically a triple but a set up for each rep
    205 x 1-1-1

    on paper this is 8 lifts over 90% but I know my max is above 220 right now.
    need to be quicker out of the hole as i am deliberately slowing down in the bottom and not sitting back enough.

    deadlifts

    some singles working up to 220 x 1 with no belt or chalk so technically a PR. top of the lockout was very slow on 220.

  25. #75
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    ME Bench

    Pin lockouts (comp grip, "3" off chest)

    experimented today with a thumbless grip, which felt much better allowing me to get under the bar tighter, keep my elbows tucked the whole lift even with a wide (for me is little finger on power ring) grip and i felt that with this type of grip the triceps are activated a lot more.

    bar x 3
    60 x 5
    100 x 5
    110 x 3
    120 x 3
    130 x 3
    140 x 1 (had the bar placed too far from my sternum so missed a 2nd rep)
    140 x 2.....switched back to regular thumb grip to see difference
    150 x 1..........PR finally. have missed this weight multiple times on this exercise before today.
    155 x miss.....got huge cramp up back
    155 x miss.....slid down the pins as i pressed. cant regain the lift when this happens.
    135 x 2....thumbless

    I switched back to regular grip just to make sure I would hit the numbers i wanted but will keep trying the thumbless grip after the comp on sunday.

    Extensions (to chin and nose/thumbless grip)

    40 x 10
    45 x 9

    Band pull aparts
    3 x 10

    planks

    PR of 70 seconds
    then done another 30 second set but trunk got so fatigued and would not get much more.

    rear delt pre-hab stuff

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