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COMP RESULTS

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tbowman
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2004/01/05 14:13:14 (permalink)

COMP RESULTS

Getting ready for a Feb28 AAU meet. I'm already in week
5 of a 12 week program, I will recap previous weeks and start
from today. Probably only post weights once weekly as not to bore. My techniques involve lighter weights the first few weeks, building up to previous best, then trying to exceed previous best. Weights entered are last set only (heaviest)
I do 5 working sets on compounds and of course other accessory work also. Here goes -

Week 1
Bench -200x5, Squat 265x5, Deadlift 315x5
Week 2
Bench -210x5, Squat 285x5, Deadlift 335x5
Week 3
Bench -220x5, Squat 305x5, Deadlift 355x5
Week 4
Bench -230x5, Squat 325x5, Deadlift 375x5
Week 5
Bench -200x5, Squat Skipped due to pulled muscle :( , Deadlift 405x10 ...was supposed to be 400x5, but I was feeling pretty confident and wanted to push it a little. Will end week 5 tonight with 240x5 on bench I hope.


Schedule attempt remaining will be-

Week 6
Bench -250x5, Squat 365x5, Deadlift 420x5
Week 7
Bench -260x5, Squat 385x5, Deadlift 440x5
Week 8
Bench -270x5, Squat 405x5, Deadlift 460x5
Week 9
Bench -280x3, Squat 420x3, Deadlift 475x3
Week 10
Bench -290x3, Squat 435x3, Deadlift 500x3
Week 11
Bench -305x1, Squat 450x1, Deadlift 530x1
Week 12
Bench -315x1...try all out max, Squat 475x1 try all out max, Deadlift 550x1 try all out max

1340 Total if goals are met. Squat is the only lift I NOT too confident with. We will see soon.
#1

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    MikeyFive
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    RE: COMP RESULTS 2004/01/05 14:17:27 (permalink)
    Interesting. I don't personally like the idea of using sub-maximal weights for such extended periods. Why do you choose to use this method?

    Good luck by the way.
    #2
    tbowman
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    RE: COMP RESULTS 2004/01/05 14:24:07 (permalink)
    Its the methods my coach and the powerlift team use. It
    conditions prior to the heavy weeks to come. So far I've seen progress
    each cycle...well at least on deads and squats anyhow. You roughly hit your previous best rep weight about half-way thru cycle, then you get into new territory for the next half of cycle. Also there is a week week break before comp.
    #3
    tbowman
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    RE: COMP RESULTS 2004/01/12 21:30:44 (permalink)
    Made week 6 lifts except deads. Had to compromise will rack pulls due to a pull in my ASS muscle if you know what I mean :(((((
    Did a few rack pulls 135, 225, 315, 405 and a single of 500 and 2 sets of
    bent rows. 135, 225...that was enough to aggravate the problem. Got something for it today and probably going to skip chest until later in week.
    Supposed to squat tommorow, but we will see..
    #4
    tbowman
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    RE: COMP RESULTS 2004/01/16 21:47:05 (permalink)
    Had a good chest/upper body workout on Squat day and rested
    thru today. Feel pretty well healed and plan on a heavy dead blowout tomorrow with the entire team. Going to a heavy triple this week and then all the usual back accessory work.
    #5
    tbowman
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    RE: COMP RESULTS 2004/01/19 13:15:49 (permalink)
    Sat - Lifting with the team and did a 460 deadlift for a triple, could have done 5 but saving it for a heavier triple next Friday...maybe 480.
    Benching today and squatting on Wed. Will post #'s later. One more turn of events. I planned on bulking to a fatter 235-240, but it appears there's a shoe-in competing in my weight class with a 1600+ total, so for the sake of the team points I'm going to drop about 8 lbs to a lower class. (198-220)...should be fairly east cause I been eating like a horse to get from 221 to my current 227.
    #6
    tbowman
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    RE: COMP RESULTS 2004/01/22 16:18:37 (permalink)
    1/19/04 - Bench Day - Went up to 275x3 on decline instead of flat.
    Did tons of accessory work, several tricep exercises and even 3 sets of heavy shrugs

    1/21/04 - Squat Day - Went to 385x3. Coach pointed out one of my flaws. He said I am releasing my air too soon at bottom of lift. I was grunting
    and releasing most of my air at very bottom, when I should have held it until initial drive is underway. So I decided to try another set.
    Did 405x2 and it was easier than the 385...so he's right again.
    #7
    Rusev
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    RE: COMP RESULTS 2004/01/25 20:14:02 (permalink)
    wot you weigh lifts in lbs or kilos how long training did any other sports in past
    #8
    tbowman
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    RE: COMP RESULTS 2004/01/27 19:51:37 (permalink)
    Weights are in lbs bro. Been powerlifting for 20 months now. Before that just fitness lifting, no REAL committment like now.

    Sat - Deads - Went to 475 for a triple, could of done 5 reps. Instead
    tried 515 for a single and surprisingly I got stuck just below knee!!
    Went to rack pull with same weight from the stick point and pulled it. Then went to 545 and pulled for a double. Sometimes I think about the pull too long and loose focus!! Stil looking for a 550 single come comp time. Squats tonight. Going to 425 for a single tonight.
    #9
    tbowman
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    RE: COMP RESULTS 2004/01/27 19:54:18 (permalink)
    ALMOST FORGOT TO MENTION - WEIGHT IS ACTUALLY UP TO 228, so I have to get the cardio going to be under 220 by 2/28!!
    #10
    help2001
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    RE: COMP RESULTS 2004/01/27 22:45:06 (permalink)
    four weeks to drop 8lbs? Maybe diurtics could help you
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    tbowman
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    RE: COMP RESULTS 2004/01/30 15:31:11 (permalink)
    Forget the weight loss!!! Coach said I should eat everything that does not run away from me and load creatine and come in between 235-242 lbs.
    So I been doing double-time on the food since yesterday.

    Tues - Did bench, went to 260x4 on flat bench and a near miss on 300
    on decline for a single. Will start wearing shirt next bench day.

    Wed - Squats. Got the 425x1 and had a little more to give. Coach said my technique/form is coming around :))

    Stepson wanting for workout last night, so we did bi's and shoulders.
    Aggravated my left wrist again with heavy hammer curls...dammit!!

    Schedules for a deadlift blowout on Sat at noon. I will be going into 500+
    lifts for a single anyway.
    #12
    tbowman
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    RE: COMP RESULTS 2004/02/02 15:50:14 (permalink)
    Good dead day -
    135X8X2. 225X5, 315X5, 365X3, 425X3, 460X1, 500X4 :)))
    Supposed to go for 2, but I hulked out and repped 4!!! This gave me some confidence, so I decided to go for 1 more single. I asked for 540, but other members loaded 545. I made a valiant effort, but could not quite break the knee. I know I rushed the lift and got away from my body a little, plus exhaled (screamed) too much of my air to finish. I 'm certainly feeling better about reaching my goal come meet time now.
    #13
    tbowman
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    RE: COMP RESULTS 2004/02/04 19:28:32 (permalink)
    MIserable chest day. Last week did 260x3 on flat bench and 275x3 on declines, then remainder of exercises. This week I used my blast shirt and could only manage 285x1...4 months ago I was maxxing 315x1.
    Talked with coach and described my methods, He said I was do too much volume!!! Plus I always go as heavy as possible with all exercises,
    my second mistake. Live and learn :( After failing miserably with max lift, I did as he recommended - 3x10 incline dumbell presses, 3x10 french presses and 3x10 cable pressdowns.....Will see if my strength comes back next week..
    #14
    tbowman
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    RE: COMP RESULTS 2004/02/06 20:07:06 (permalink)
    Back day coming on Saturday. With only 2 more training sessions before pre-contest rest I thought I would do rack pulls tonight...no deads and blow out absolute MAX efforts next week.
    Will try this: 135x8x2, 225x5, 315x5, 405x3, 475x1, 525x1, 575x1 and maybe a 600 :)))
    #15
    tbowman
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    RE: COMP RESULTS 2004/02/09 15:00:21 (permalink)
    Well...very good day indeed! Stretched a bit then did this-

    Rack Pulls:
    135x8x2, 225x5, 295x5, 345x5, 405x3, 475x1, 525x1, 575x1, 600x1
    then a new PB 625x1 :)))))
    Lat Pulls 3x10, Shrugs 2x10....DONE...low volume as contest is near.
    #16
    tbowman
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    RE: COMP RESULTS 2004/02/11 16:14:39 (permalink)
    bench day - Lifted raw...no shirt
    Maxxed out a 285 for a single. Tried 300 lb and nearly got it.
    Next Mon or Tuesday will be my last bench day before contest, so I will wear my shirt and attempt a max once again. Should be able to get 315
    which is the same as last event back in Aug last year....so no progress!
    #17
    tbowman
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    RE: COMP RESULTS 2004/02/12 15:47:47 (permalink)
    Last heavy squat day and went for broke,
    managed a new PB OF 480!! Clean lift according to coach.
    #18
    tbowman
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    RE: COMP RESULTS 2004/02/16 16:47:27 (permalink)
    Saturday was supposed to be last heavy dead attempts.
    Started feally a little puney on Friday evening....Saturday was no better.
    Colds going around like mad at work, home and even gyms
    Had to train by myself....so another bad point.
    Went thru sets and got to singles. 455 felt awful heavy and was feeling
    very pesimistic about going any heavier. I did an agonizing 500 x 1, supposed to try a 540-550 attempt. I still have 12 days till meet, so once I
    am healthy I may try deads again on or before next Friday and take at least a full week off.
    #19
    tbowman
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    RE: COMP RESULTS 2004/02/17 18:49:18 (permalink)
    Doing my last bench attempt tonight and doing squats on Thursday
    going up to my opening single contest attempt...then nothing heavy for 8 days until contest on Feb 28
    #20
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