Power lifter? Bodybuilder? come on in!

[Bo White]

Thanx. Yeah she complained all the time about her foot and was taking meds. Now no meds and no complaining ...about her feet anyway.

[kevint]

I'm a month out from my push-pull comp, and I pulled 30lbs under my predicted 3rd attempt yesterday. Now it's just some peaking and stuffing my face until the middle of November!

[stt816]

here's my deadlift opener skip to about 20 seconds in....390lbs, meet is november 15 shooting for around 460 for 3rd attempt, 148lbs class

[Normagene]

Originally Posted by stt816

here's my deadlift opener skip to about 20 seconds in....390lbs, meet is november 15 shooting for around 460 for 3rd attempt, 148lbs class

Excellent!

[Mydivorcegift]

Originally Posted by stt816

here's my deadlift opener skip to about 20 seconds in....390lbs, meet is november 15 shooting for around 460 for 3rd attempt, 148lbs class

Awesome.

The ease at which you did that lift was like what I was describing about your opening attempts. Make sure your bench and squat openers are just as easy as that.

Also regarding the dl you just did, get in the habit of holding it for a second at the top because there will be a down command for you to lower the weight.

[kevint]

Originally Posted by Mydivorcegift

Awesome.

The ease at which you did that lift was like what I was describing about your opening attempts. Make sure your bench and squat openers are just as easy as that.

Also regarding the dl you just did, get in the habit of holding it for a second at the top because there will be a down command for you to lower the weight.

All that^

I was told that you should be able to hit your opener if you got stabbed in the parking lot on game day.

[stt816]

Originally Posted by Mydivorcegift

Awesome.

The ease at which you did that lift was like what I was describing about your opening attempts. Make sure your bench and squat openers are just as easy as that.

Also regarding the dl you just did, get in the habit of holding it for a second at the top because there will be a down command for you to lower the weight.

Thanks! Just hit my bench opener yesterday, went up just as easy, measly 195lbs, will do my squat tomorrow....here's what i'll be doing

Squat: 1st 290
2nd 315
3rd 340

Bench 1st 195
2nd 215
3rd 230

Deadlift: 1st 395
2nd 435
3rd 465

the third attempt i will be going mostly by feel....the first and second are 85% and 92.5% of my goal (third attempt)

Good tip on holding at the top, will do....have been practicing paused bench press' too for the "press" command

[Mydivorcegift]

Originally Posted by kevint

All that^

I was told that you should be able to hit your opener if you got stabbed in the parking lot on game day.

LOL...

Yes like I told Steve one of the main reasons to do it is to leave a favorable impression with the judges. Judging is so varied, inconsistent, etc. You blow the first one away with ultimate control of the weight, on your next attempts if it's a "borderline" good lift you will be more likely to get the white lights.

[Mydivorcegift]

Originally Posted by stt816

Thanks! Just hit my bench opener yesterday, went up just as easy, measly 195lbs, will do my squat tomorrow....here's what i'll be doing

Squat: 1st 290
2nd 315
3rd 340

Bench 1st 195
2nd 215
3rd 230

Deadlift: 1st 395
2nd 435
3rd 465

the third attempt i will be going mostly by feel....the first and second are 85% and 92.5% of my goal (third attempt)

Good tip on holding at the top, will do....have been practicing paused bench press' too for the "press" command

What's your plan for the next 3 weeks?

[stt816]

I have 4 days I work out...Military Press day, Deadlift day, bench day, and squat day

This week
70% of 1rm 3 Reps
80% of 1rm 3 Reps
90% of 1rm 3 Reps
85% of Meet Goal (first attempt)
start taper of assistance work

Next Week
65% of 1rm 5 Reps
75% of 1rm 5 Reps
85% of 1rm 5 Reps
taper even more assistance

Week After That
75% of 1rm 5 Reps
85% of 1rm 3 Reps
95% of 1rm 1 Rep
drop assistance work

Week Prior to the meet
Light mobility work/stretching no lifting....light cardio (normally do 30 minutes of brisk walking 3x a week)

also I was wondering if you do anything different nutrition wise prior to your meet....I've seen some people carb up 2-3 days prior to the meet

[Mydivorcegift]

Originally Posted by stt816

I have 4 days I work out...Military Press day, Deadlift day, bench day, and squat day

This week
70% of 1rm 3 Reps
80% of 1rm 3 Reps
90% of 1rm 3 Reps
85% of Meet Goal (first attempt)
start taper of assistance work

Next Week
65% of 1rm 5 Reps
75% of 1rm 5 Reps
85% of 1rm 5 Reps
taper even more assistance

Week After That
75% of 1rm 5 Reps
85% of 1rm 3 Reps
95% of 1rm 1 Rep
drop assistance work

Week Prior to the meet
Light mobility work/stretching no lifting....light cardio (normally do 30 minutes of brisk walking 3x a week)

also I was wondering if you do anything different nutrition wise prior to your meet....I've seen some people carb up 2-3 days prior to the meet

Not saying the above plan is "bad"...it's not...it's a conventional tapering off plan. But....

I would encourage you next time around to put your heaviest gym attempts leading up to the meet about 3 weeks out and taper that back vs tapering the assistance work back. AW is not what fries your CNS...it's the heavy main lifts. At 3 weeks out you aren't going to get any stronger.....only thing you can do by training that way is get more beat up and risk injury.

I'm glad to see you take an entire week off. It took me about 15 years to learn to do that and why. So hard headed, so type A.....just couldn't fathom taking time off would actually make you stronger. Joke in my old gym was when I missed a month because of injury, vacation, whatever....."oh so you are ready to hit a PR now right". Your plan is good for that week. If you can add in a massage, contrast showers, ice baths, and ibuprofen if you aren't already taking it.

Regarding your nutrition, you can add some more carbs in your case because you are at an in between weight. You still are right? About 140lbs?

[stt816]

Originally Posted by Mydivorcegift

Not saying the above plan is "bad"...it's not...it's a conventional tapering off plan. But....

I would encourage you next time around to put your heaviest gym attempts leading up to the meet about 3 weeks out and taper that back vs tapering the assistance work back. AW is not what fries your CNS...it's the heavy main lifts. At 3 weeks out you aren't going to get any stronger.....only thing you can do by training that way is get more beat up and risk injury.

I'm glad to see you take an entire week off. It took me about 15 years to learn to do that and why. So hard headed, so type A.....just couldn't fathom taking time off would actually make you stronger. Joke in my old gym was when I missed a month because of injury, vacation, whatever....."oh so you are ready to hit a PR now right". Your plan is good for that week. If you can add in a massage, contrast showers, ice baths, and ibuprofen if you aren't already taking it.

Regarding your nutrition, you can add some more carbs in your case because you are at an in between weight. You still are right? About 140lbs?

very informative and interesting...

yes im sitting at about 139 right now, just had a sudden drop in weight today down to 137 not sure why been gaining about .5lbs a week before that, I track my macros every day, but not worried about it. Also not worried about weigh in, making a certain weight or anything

[stt816]

did something really dumb for my squat first attempt at the gym...first attempt is 290 so i used my barbell loading calculator to tell me what plates to put on...I had the bar set to only 25lbs so it had me load up 315....Went to do it and it was extremely slow and I was wondering why....2 days later after watching the video I realized how much it really was lol, well 315 is around my 2nd attempt so I guess more practice but I was not prepared for that

[kevint]

Originally Posted by stt816

did something really dumb for my squat first attempt at the gym...first attempt is 290 so i used my barbell loading calculator to tell me what plates to put on...I had the bar set to only 25lbs so it had me load up 315....Went to do it and it was extremely slow and I was wondering why....2 days later after watching the video I realized how much it really was lol, well 315 is around my 2nd attempt so I guess more practice but I was not prepared for that

3 plates, brah, 3 plates.