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Sounds boss!
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Sounds boss!
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LegioTitan
Guest
Made weight easily. 164.0. Oops.
L
LegioTitan
Guest
Aw, shucks. Thanks guy.
Thanks man. I feel great. It should be a good day.
I can enjoy Chaos depending on who writes them. And I generally like the concept anyways. As far as how it corrupts and spreads in the physical universe. But definitely not my favorite bit of the story.
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LegioTitan
Guest
Saturday, May 18th, 2013
So I went down to Hickory, NC to do my first Powerlifting meet. I made weight at 164.00lbs. I'm pretty disappointed in my performance but am glad for the experience.
Making Weight:
In the two weeks preceding the meet I was waking up at around 172-4lbs. Two days out from weigh ins AM was just over 171 and day of 167.5. So the diet tapering worked out better than expected. I did a normal super hydrating period and just reduced my food portions gradually. I should have logged all of this in detail. Not necessarily here but maybe jotted down on paper or something. The morning of there was one minor speedbump in that I woke up and the water in the house was far too cold. Fortunately I was able to get to the gym and use one of our ridiculously hot showers and stay on schedule. It took me about 25 minutes from start to finish to get to 165.4. I sweat a good bit on the drive down and came in very light at 164.0.
I felt great after re-hydrating and pushing food all day. I ate as big as I could manage all day and still only got up to about 78 before bed. Really I don't think the weight loss had any negative impact on my performance. Physically I was feeling great. So this gives me confidence in pushing my training weight up a bit. I'd like to get to around 177 in the AMs and fill out a bit more. I'd like to put more mass on my shoulder girdle, elbow dependent, as my bench is progressing well and I think I'm going to be relying on it more and more for extra #'s in the future.
I know this will pretty much lock me into only competing in orgs with day-prior weigh ins but I don't really have any issue with that. I have no international aspirations so I'm not too concerned with the IPF and all that.
Openers:
I used the maxing-template from Shieko #32 for warm ups. I decided to use my last 90% warm up as openers on all my lifts. Honestly most of the day's problems came from this decision. My initial inclination was to approach it much in the same way I would an Olympic meet. Normal training warm ups in the prep area with everything over 90% being attempts chosen based on how things are going. Planned intuition or whatever. I feel I'll be going this route in the future.
Squats:
Warms ups felt inconsistent technically but strong and easy.
I timed the attempts poorly and was very rushed in my approach to 370. I don't remember anything about it really.
Called out 420 for my second. Once again I hadn't developed timing in the preceding lifter's attempts. This time it was the opposite and I was sitting wrapped for much, much longer than normal. By the time I stood up to approach the bar I was pretty numb and unfocused. I bounced out of the hole and shot forward almost rolling the bar over my head. So very pitiful. Edit: Just watched the video. I was looking down? When do I ever do that when I squat. Awesome.
I don't feel like I ever really got in the groove or focused myself during squats. I didn't feel jittery or overly excited. I didn't expect the environment to effect me too much. Maybe it did?
Bench Press:
Once again warm ups felt pretty good. Relaxing a bit more and navigating warm up etiquette a little better. They had wider benches which felt very nice. My set ups felt rock solid.
Benching definitely went the best. Opened at 265 and then took 295 for a 5# PR.
I was surprised at how smooth me responding to the judge's commands went. The only hiccup was on my second my buddy wasn't accustomed to having to step aside so the judge could see so whilst the bar is coming down and resting on me I hear "Move! Move! Move!" and like an asshole I'm thinking in my head "What the fuck does move mean? Press?!" then he says press. Felt a little lower back action finishing the press after that but it's totally my fault for not being more disciplined. I was able to roll with a PVC pipe afterwards and felt just fine. Still, I think I'll be over 300# real soon.
Deadlifts:
Warming up for pulls felt by far the best. It felt like the bar was flying up until around 375. Felt strong and smooth. My last warm up at 430 felt great but I was told it looked a little slow for me. I was able to focus a bit for my opener at 485 and it felt okay. At this point I started to feel some fatigue and was already doubting my next pull. That's a great sign. Called 540 and got some air under it but that was all. Couldn't really seem to get amped up.
Summary:
Physically I felt great. I don't know if I could have been better prepared training wise in preparation for a meet. I'm very pleased with Shieko as a whole including the suggested warm ups come meet day.
A lot of this poor performance I believe comes down to execution and game planning. In the future I will approach it much with the same mindset of coaching an Oly lifter. Hitting the last w/u with authority and then a small jump for 1st to put you within easy striking distance of a PR.
Also as my friend put it "meet navigation". Being able to time the flights and attempts much in the same way I would for an Oly meet. Its only slightly different and by the end of the day I was getting a better handle on it.
I felt a little fatigue and hunger going into deadlifts so next time I need to make sure I have a snack as soon as I'm done benching.
There also needs to be more of a clinical mindset for me on meet day. I get too emotionally wrapped up in minor issues and missed attempts. Basically I need to take some of my own medicine and harden the fuck up.
Squat: 370M, 420F
Bench: 265M, 295M(5# PR)
Deadlift: 485M, 540F
Total: 1150 @ 165
That hurts.
370/295/485
Things that went well:
--Smooth and easy weight cut with room left for improvement in the process. I feel like I can raise my training weight and still make 165 without issue.
--Current training plan seems to be very effective. I felt very strong in the lifts I did make even if I wasn't as technical as usual.
Things to improve:
--Gameplan and attempts. I will very likely use the same warm up template from #32 and make my attempt selections based on how I'm feeling at the time. Basically how I approached it in the training attempts.
--Meet navigation. Develop a better sense of the flow and timing between attempts. Especially during squats and knee wrapping.
--Overall mind set. I need to avoid being so discouraged by details and set backs. Sometimes I get overly ambitious and beat myself up too much when I'm coming up short.
Note: I have to say, no part of this process was fun. I'm a very goal oriented person and without definable and attainable goals I tend to lose motivation very quickly. I'll definitely do another meet again in the future but I'm in no rush. My immediate goal is to total elite at 165lbs. When I feel I'm in a position to do that I'll start looking for another meet.
I am very glad to have gone and gotten the experience, of course. I just don't think I'll be one of those people that goes out and does meets for fun. I would much rather be training than competing. Oddly enough I don't think I could train as effectively without having the goal of successful competition somewhere in the back of my mind. Go figure.
The Future:
I still haven't decided if I'm going to go right back into training Tuesday or take a week to relax. Most of my aches and pains are minor and I feel good. That being said the past few weeks/months have been pretty taxing. Also I'm not sure what program I'll roll into next. I'll either go back to #29 or try out #31. I like the look of the squat rotation and pressing in that one.
In regards to gaining a few pounds and training I think I'll try to implement more pre-planned hypertrophy throughout the week. Even if it's just small stuff like band pull aparts and curls. I'd really like to incorporate some tricep isolation work but I can't find a way to do that without stressing out my left elbow. Any suggestions?
Well that's all I can think of right now. Thanks for reading and the support. I hope someone can garner something useful from my experience.
So I went down to Hickory, NC to do my first Powerlifting meet. I made weight at 164.00lbs. I'm pretty disappointed in my performance but am glad for the experience.
Making Weight:
In the two weeks preceding the meet I was waking up at around 172-4lbs. Two days out from weigh ins AM was just over 171 and day of 167.5. So the diet tapering worked out better than expected. I did a normal super hydrating period and just reduced my food portions gradually. I should have logged all of this in detail. Not necessarily here but maybe jotted down on paper or something. The morning of there was one minor speedbump in that I woke up and the water in the house was far too cold. Fortunately I was able to get to the gym and use one of our ridiculously hot showers and stay on schedule. It took me about 25 minutes from start to finish to get to 165.4. I sweat a good bit on the drive down and came in very light at 164.0.
I felt great after re-hydrating and pushing food all day. I ate as big as I could manage all day and still only got up to about 78 before bed. Really I don't think the weight loss had any negative impact on my performance. Physically I was feeling great. So this gives me confidence in pushing my training weight up a bit. I'd like to get to around 177 in the AMs and fill out a bit more. I'd like to put more mass on my shoulder girdle, elbow dependent, as my bench is progressing well and I think I'm going to be relying on it more and more for extra #'s in the future.
I know this will pretty much lock me into only competing in orgs with day-prior weigh ins but I don't really have any issue with that. I have no international aspirations so I'm not too concerned with the IPF and all that.
Openers:
I used the maxing-template from Shieko #32 for warm ups. I decided to use my last 90% warm up as openers on all my lifts. Honestly most of the day's problems came from this decision. My initial inclination was to approach it much in the same way I would an Olympic meet. Normal training warm ups in the prep area with everything over 90% being attempts chosen based on how things are going. Planned intuition or whatever. I feel I'll be going this route in the future.
Squats:
Warms ups felt inconsistent technically but strong and easy.
I timed the attempts poorly and was very rushed in my approach to 370. I don't remember anything about it really.
Called out 420 for my second. Once again I hadn't developed timing in the preceding lifter's attempts. This time it was the opposite and I was sitting wrapped for much, much longer than normal. By the time I stood up to approach the bar I was pretty numb and unfocused. I bounced out of the hole and shot forward almost rolling the bar over my head. So very pitiful. Edit: Just watched the video. I was looking down? When do I ever do that when I squat. Awesome.
I don't feel like I ever really got in the groove or focused myself during squats. I didn't feel jittery or overly excited. I didn't expect the environment to effect me too much. Maybe it did?
Bench Press:
Once again warm ups felt pretty good. Relaxing a bit more and navigating warm up etiquette a little better. They had wider benches which felt very nice. My set ups felt rock solid.
Benching definitely went the best. Opened at 265 and then took 295 for a 5# PR.
I was surprised at how smooth me responding to the judge's commands went. The only hiccup was on my second my buddy wasn't accustomed to having to step aside so the judge could see so whilst the bar is coming down and resting on me I hear "Move! Move! Move!" and like an asshole I'm thinking in my head "What the fuck does move mean? Press?!" then he says press. Felt a little lower back action finishing the press after that but it's totally my fault for not being more disciplined. I was able to roll with a PVC pipe afterwards and felt just fine. Still, I think I'll be over 300# real soon.
Deadlifts:
Warming up for pulls felt by far the best. It felt like the bar was flying up until around 375. Felt strong and smooth. My last warm up at 430 felt great but I was told it looked a little slow for me. I was able to focus a bit for my opener at 485 and it felt okay. At this point I started to feel some fatigue and was already doubting my next pull. That's a great sign. Called 540 and got some air under it but that was all. Couldn't really seem to get amped up.
Summary:
Physically I felt great. I don't know if I could have been better prepared training wise in preparation for a meet. I'm very pleased with Shieko as a whole including the suggested warm ups come meet day.
A lot of this poor performance I believe comes down to execution and game planning. In the future I will approach it much with the same mindset of coaching an Oly lifter. Hitting the last w/u with authority and then a small jump for 1st to put you within easy striking distance of a PR.
Also as my friend put it "meet navigation". Being able to time the flights and attempts much in the same way I would for an Oly meet. Its only slightly different and by the end of the day I was getting a better handle on it.
I felt a little fatigue and hunger going into deadlifts so next time I need to make sure I have a snack as soon as I'm done benching.
There also needs to be more of a clinical mindset for me on meet day. I get too emotionally wrapped up in minor issues and missed attempts. Basically I need to take some of my own medicine and harden the fuck up.
Squat: 370M, 420F
Bench: 265M, 295M(5# PR)
Deadlift: 485M, 540F
Total: 1150 @ 165
That hurts.
370/295/485
Things that went well:
--Smooth and easy weight cut with room left for improvement in the process. I feel like I can raise my training weight and still make 165 without issue.
--Current training plan seems to be very effective. I felt very strong in the lifts I did make even if I wasn't as technical as usual.
Things to improve:
--Gameplan and attempts. I will very likely use the same warm up template from #32 and make my attempt selections based on how I'm feeling at the time. Basically how I approached it in the training attempts.
--Meet navigation. Develop a better sense of the flow and timing between attempts. Especially during squats and knee wrapping.
--Overall mind set. I need to avoid being so discouraged by details and set backs. Sometimes I get overly ambitious and beat myself up too much when I'm coming up short.
Note: I have to say, no part of this process was fun. I'm a very goal oriented person and without definable and attainable goals I tend to lose motivation very quickly. I'll definitely do another meet again in the future but I'm in no rush. My immediate goal is to total elite at 165lbs. When I feel I'm in a position to do that I'll start looking for another meet.
I am very glad to have gone and gotten the experience, of course. I just don't think I'll be one of those people that goes out and does meets for fun. I would much rather be training than competing. Oddly enough I don't think I could train as effectively without having the goal of successful competition somewhere in the back of my mind. Go figure.
The Future:
I still haven't decided if I'm going to go right back into training Tuesday or take a week to relax. Most of my aches and pains are minor and I feel good. That being said the past few weeks/months have been pretty taxing. Also I'm not sure what program I'll roll into next. I'll either go back to #29 or try out #31. I like the look of the squat rotation and pressing in that one.
In regards to gaining a few pounds and training I think I'll try to implement more pre-planned hypertrophy throughout the week. Even if it's just small stuff like band pull aparts and curls. I'd really like to incorporate some tricep isolation work but I can't find a way to do that without stressing out my left elbow. Any suggestions?
Well that's all I can think of right now. Thanks for reading and the support. I hope someone can garner something useful from my experience.
Last edited by a moderator:
Fighting Sprite
Green Belt
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Lame. We all know you're stronger than 1150. You'll crush it next time.
LitteringAnd
Purple Belt
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I know it didn't all go as planned, but that is still a huge bench for that bw so congrats on that PR, and now you've got some experience under your belt. I would imagine better planned attempts and focus will lead to some pretty big totals from you in the future.
MAAddict**
☭Soviet Comrade☭
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Nice squats, singlet and tats
L
LegioTitan
Guest
Thanks guys I appreciate your votes of confidence. I know I'm capable of more I just have to get the execution down.
Yeah the bench has come right along. I didn't really think about it until after the meet but I guess it is a pretty good number for a lil' dude. I'd really like to bench over 320 by the end of the year if my nagging upper body injuries don't fail me.
Yeah the depth got commented on. It's just how I squat. If I try to stop short I loose a lot of pop out of the hole it seems.
On the bench I'm definitely not pleased with the technical aspect of the PR. It's a limit lift for sure. At least on this day. So I guess it's about as ugly as I'd expect.
Thanks. It does feel good to get it out of the way. And at least it will be easy to blow up my meet PR.
- Joined
- Oct 16, 2010
- Messages
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OOOOOOOOOOOOOOOOh Daaaaaaaaaannny booooooooy, Catalyst actually had a Russian squat program written out. I just wanted to get your opinion on it. And like you suggested, I'll be bumping 5 to 10 % off of whatever max I was using.
http://www.catalystathletics.com/workouts/cycle.php?cycleID=33
Great lifting, btw. I never realized your LB was that deep.
http://www.catalystathletics.com/workouts/cycle.php?cycleID=33
Great lifting, btw. I never realized your LB was that deep.
- Joined
- Mar 17, 2010
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- 905
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I was expecting something way worse when you said you had a bad meet lol
I've had people's wraps get stuck in my hair, completely miss lifts because I didn't listen to commands, and get more red lights than white lights. You still hit a PR and you didn't bomb out so it seems like a successful meet to me!
Now you have a total you can improve on in the future. Great job and keep at it!
I've had people's wraps get stuck in my hair, completely miss lifts because I didn't listen to commands, and get more red lights than white lights. You still hit a PR and you didn't bomb out so it seems like a successful meet to me!
Now you have a total you can improve on in the future. Great job and keep at it!
L
LegioTitan
Guest
L
LegioTitan
Guest
I'm trying to decide if I want to take this week off from programmed training. I feel like I could use a break but it's always difficult to take time away without an injury being the cause. If for no other reason than it's just such a big part of my routine.
So if nothing gets logged for a few days, that's why.
In the next couple of weeks my financial situation should stabilize some so I'll be able to afford some training luxuries. Might even get myself a snazzy new belt. Ooooo.
Also there are some things I have to lock-on diet wise to put on a little more weight. I think I'll keep a nutrition log to help. Not on here just actual paper and pen. I doubt anyone cares to read that shenanigans.
My gym owner had a new yoke built to replace mine that was stolen. So, I might carry that around for fun later in the week. Not sure what, if anything, else I'd do. Maybe ride the bike a bit. Anywho, mostly rambling.
So if nothing gets logged for a few days, that's why.
In the next couple of weeks my financial situation should stabilize some so I'll be able to afford some training luxuries. Might even get myself a snazzy new belt. Ooooo.
Also there are some things I have to lock-on diet wise to put on a little more weight. I think I'll keep a nutrition log to help. Not on here just actual paper and pen. I doubt anyone cares to read that shenanigans.
My gym owner had a new yoke built to replace mine that was stolen. So, I might carry that around for fun later in the week. Not sure what, if anything, else I'd do. Maybe ride the bike a bit. Anywho, mostly rambling.
LitteringAnd
Purple Belt
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A chick I'm friends with is in Asheville on vacation or something. She posted this on facebook. It made me laugh.
"Being in Asheville is a great awakening to men losing their gender identity. Men, please, most women like men who look like real men. Lose the skinny jeans and sweeping bangs. Grab some Levi's and cowboy boots!"
"Being in Asheville is a great awakening to men losing their gender identity. Men, please, most women like men who look like real men. Lose the skinny jeans and sweeping bangs. Grab some Levi's and cowboy boots!"
L
LegioTitan
Guest
Well she's clearly spending too much time in downtown and West Asheville. That is pretty damn accurate though.
She cute? Hook it up bro.
She cute? Hook it up bro.
LitteringAnd
Purple Belt
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I honestly would be she's there with her husband, and I like him. He's a big time redneck, but a hell of a dude also.
Fighting Sprite
Green Belt
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I'm not seeing the problem.
What were your numbers back when you were a weightlifter?
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