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TBOWMAN JOURNAL...comp results

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tbowman
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2003/05/05 18:27:55 (permalink)

TBOWMAN JOURNAL...comp results

Started reading this forum and thought I would get on the bandwagon. I started a 11 week program today training for a
Powerlifting meet in 12 weeks. I have been bulking for last 6 weeks and have put on 14 pounds so far. I started at 216, now at 230. Bench max is 280 raw (310 w/shirt), Squat is a meager
360. Deadlifts-recovering from back injury a few months ago and have not maxxed since, but will soon. Max was 460 before injury at 215 lbs bodyweight. I've set some modest goals for meet of:

Dead 475-500 with squat singlet
Squat 375-400 with waps
Bench 325 w/ assist shirt
If my weight is hardly over 220 then I will loose what I have to to get under 220 and make the lower class, otherwise I will stay heavy.

My routine is unchanged except the rep/set range for three compounds of event. I'm only going to chart my progress with these 3 lifts. Will start week one with a somewhat easy weight
and advance weights each week
Here's my chart to follow:

wk1
Bench 185x5, 200x5, 210x5, 215x5, 220x5
Squat 225x5, 240x5, 260x5, 280x5, 300x5
Dead 275x5, 315x5, 330x5, 345x5, 365x5

wk2
Bench 185x5, 200x5, 210x5, 220x5, 230x5
Squat 225x5, 245x5, 265x5, 285x5, 305x5
Dead 275x5, 320x5, 345x5, 365x5, 380x5

wk3
Bench 185x5, 200x5, 215x5, 225x5, 235x5
Squat 225x5, 245x5, 265x5, 290x5, 310x5
Dead 275x5, 315x5, 345x5, 370x5, 390x5

wk4
Bench 185x5, 200x5, 215x5, 225x5, 235x5
Squat 225x5, 250x5, 275x5, 295x5, 315x5
Dead 275x5, 315x5, 345x5, 375x5, 400x5

wk5
Bench 185x5, 200x5, 220x5, 225x5, 240x5
Squat 225x5, 260x5, 280x5, 300x5, 320x5
Dead 275x5, 315x5, 350x5, 380x5, 410x5

wk6
Bench185x5, 200x5, 215x5, 225x5, 245x5
Squat 225x5, 260x5, 285x5, 300x5, 325x5
Dead 275x5, 315x5, 355x5, 385x5, 420x5

wk7
Bench 185x5, 205x5, 220x3, 235x5, 250x5
Squat 225x5, 260x5, 290x5, 310x5, 330x5
Dead 275x5, 315x5, 360x5, 390x5, 425x5

wk8
Bench 185x5, 205x5, 225x5, 245x3, 265x3
Squat 225x5, 320x5, 345x5, 345x3, 345x3
Dead 275x5, 325x5, 365x5, 405x5, 450x3

wk9
Bench 185x5, 205x5, 225 x5 try Multiple MAX lifts
Squat 225x5, 275x5, 315 x5 try Multiple MAX lifts
Dead 275x5, 315x5, 365x5 try Multiple MAX lifts

wk10
Bench 180x5, 205x5, 230x5 try Multiple MAX lifts
Squat 225x5, 275x5, 325 x5 try Multiple MAX lifts
Dead 275x5, 325x5, 375x5 try Multiple MAX lifts

Week 11 REST/ Very light weight
Week 12 Comp Time

5.05.03 Chest- Made with with ease. Probably will get somewhat challenging around week 3 or so.
#1

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    GoldenArrow
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    RE: TBOWMAN JOURNAL...comp results 2003/05/05 18:56:44 (permalink)
    they in kilos or lbS?
    good luck anyway, it wont get any easier certainly!
    #2
    scruffy
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    RE: TBOWMAN JOURNAL...comp results 2003/05/06 17:46:21 (permalink)
    week 11 should be a total rest mate and it will do wonders
    #3
    scruffy
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    RE: TBOWMAN JOURNAL...comp results 2003/05/06 17:47:33 (permalink)
    also are you training with the shirt?
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    tbowman
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    RE: TBOWMAN JOURNAL...comp results 2003/05/06 19:54:12 (permalink)
    Weights are pounds -
    Scruffy -Will take your advice about totally resting on week 11. I generally only use shirt every few weeks.
    Should I use it with every bench day on flat bench?

    today was week 1 Legs - No probs with lifts
    #5
    scruffy
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    RE: TBOWMAN JOURNAL...comp results 2003/05/06 21:47:17 (permalink)
    i dont really know about using the bench shirt every session, i would advise using it from prehaps weeks 6-7 to make sure you have hit the perfect groove with it and have no probs on the day.
    #6
    tbowman
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    RE: TBOWMAN JOURNAL...comp results 2003/05/06 21:56:24 (permalink)
    I may try a MAX, just to see if its increasing after a few weeks
    on my OFF day. :)
    #7
    AUTIGER
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    RE: TBOWMAN JOURNAL...comp results 2003/05/07 01:48:14 (permalink)
    sorry to be retarded but what do you mean by wearing a shirt? i wear a shirt everytime i lift haha. im guessing its some kind of holster?
    #8
    tbowman
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    RE: TBOWMAN JOURNAL...comp results 2003/05/07 18:04:54 (permalink)
    We are talking about an "ASSIST" shirt. Tight nylon shirt allowed
    in most bench competitions that compacts upper body, helps up weights a bit and preserves your shoulders somewhat from injury while handling heavy weight.
    #9
    scruffy
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    RE: TBOWMAN JOURNAL...comp results 2003/05/07 20:07:23 (permalink)
    a bench shirt can add up to 100lb to your press depending what type it is.
    is the bench shirt legal in your comp mate?
    #10
    tbowman
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    RE: TBOWMAN JOURNAL...comp results 2003/05/08 17:32:01 (permalink)
    yes, but only a single ply poly type which gives most people 20-30
    pound additional.

    You say you can get 100 lbs from some shirt. JEEEES!
    Is that the double ply, high density denim items?
    #11
    scruffy
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    RE: TBOWMAN JOURNAL...comp results 2003/05/08 18:55:55 (permalink)
    yes mate, people have done even more (or so they say). but proof is in the trying, if you can get into one then all credit for the lift lol!
    #12
    tbowman
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    RE: TBOWMAN JOURNAL...comp results 2003/05/12 16:04:03 (permalink)
    Friday was week 1 Deads-
    I di all my back work in the morn, except deads.
    I came back in evening to lift with the team I'm going to compete with.
    I have preplanned my weights over a 10 wk period
    and week 1 was suppose to do -Dead 275x5, 315x5, 335x5, 335x5, 335x5

    Members had other plans :) I did the first three like planned, but they said try some more, so I did 365 x5, last set they said try 405. I said
    OK i will try a rep and see how it feels. I DID 5! Time off from heavy deads for 2 month after injury payed off. Needless to say I'm going to have to change schedule on start of this post.
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    scruffy
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    RE: TBOWMAN JOURNAL...comp results 2003/05/12 17:33:24 (permalink)
    good going mate, better than you expected
    #14
    tbowman
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    RE: TBOWMAN JOURNAL...comp results 2003/05/12 19:16:53 (permalink)
    Sure was! I now know what was my one BIGGEST mistake
    before on training heavy compounds.....REST TIME BETWEEN SETS. Normally I would try to pound in warmups, deads, seated rows, one arm rows, chins...everything in an hour. This week there were about 8-10 of us lifting at the same station so it was about 7-10 minutes between sets, that rest between made a HELL of a difference.
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    scruffy
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    RE: TBOWMAN JOURNAL...comp results 2003/05/12 22:11:06 (permalink)
    we all live and learn mate, after heavy deads i like a good 5 mins just to get my breathe back
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    tbowman
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    RE: TBOWMAN JOURNAL...comp results 2003/05/14 15:41:31 (permalink)
    wk 2 - Did bench as planned, completed all sets
    Squats today - planned Squat 240x5, 260x5, 275x5, 275x5, 275x5

    Stepped it up some and did:
    Squat 225x5, 240x5, 260x5, 285x5, 300x5
    Looing forward to deads on Friday :)
    #17
    tbowman
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    RE: TBOWMAN JOURNAL...comp results 2003/05/19 14:41:25 (permalink)
    I changed my weights on program today after training deads on last Friday.
    Coach said first week was to test where I currently am. So last set last week wa only 365x5. He said he will increase weekly, then exceed my prior
    405x5 after around week 5 and continue to go up until I'm to 450x5...hopefully.
    Week 3 bench today . I really struggled on my last set and spotter had to assist me on last rep! :( I knew that bench was going to be my biggest challenge
    on this program.
    #18
    tbowman
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    RE: TBOWMAN JOURNAL...comp results 2003/05/21 21:07:24 (permalink)
    week 3 update

    wk3
    Bench 185x5, 200x5, 210x5, 220x5, 230x5
    Squat 225x5, 245x5, 265x5, 285x5, 305x5
    BENCH -Monday:( Missed last set of bench this week, after looking at rest of program
    I may cut back weights by 10 lbs next week and go up from there.
    SQUATS - Today Made all sets without any trouble.
    Deads on Friday :)
    #19
    tbowman
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    RE: TBOWMAN JOURNAL...comp results 2003/05/27 17:08:14 (permalink)
    5-23 - Deads were a breeze today.

    5.26. Bench - I nearly misses my fourth set of 5!
    Needless to say I had to get assist to get last set of 5 :((
    I may need to look at a different approach on my bench, IT SUCKS!

    5.27 Squats - No real problem with all 5 sets.
    #20
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