Keith’s Power Meet

This is Josh’s and I second time doing the fall meet at AV.  It was a blast both times.  It’s not too big and not too small and it moved along quickly for having 30+ lifters.  Here is how the day went-

Squat -

•  I had been trippling 545 in the gym so I figured 540 was a safe opener (it was)
• Second attempt was 570 – I Got it and it felt good
• Went for broke and tried 600.  It wasn’t much of struggle at all! Very happy with that!

Bench-

• Opened with 430
• Moved to 455 – Had trouble with the hand off and struggled to get a clean lift
• Tried for a PR of 470 – Something made a weird noise in my pec on the way down.  I was still able to press, but couldn’t finish. 

Deadlift -

• Had a sharp, stinging pain in my pec and was advised by Josh and Lacy to skip the deadlift.  I did 135 just so could complete the meet.

 

This meet was alot of fun.  Josh had a great day and he will be crushing today’s number when he lifts again in March.  I’m still not sure what is wrong with pec.  I have tenderness and swelling, but not a severe tear.  I hope it’s something I can bounce back from quickly.

The meet is in 2 weeks?!?

I’m growing concerned about the upcoming powerlifting meet.  While Josh and I are making improvements every week, we are far from peaking for a contest.  As much as I say that this is just a glorified training day, I’m lying – cause I’m very competitive and when I compete I want to be at my best and I want to win.  So with 2 weeks and roughly 8-9 training days remaining these are my goals:

Squat – I think I’m good for 570-580 right now and I hope to hit in the 600s in March

Bench – At least 450, everything feels good right now. Would like to see my bench grow as well as my SQ and DL have.

Deadlift – Strangely, after not DLing for 5 months I feel good here.  I’d hope to hit between 610-630 and take that into the 650s by March.

We’ll see what happens…

Wednesday-Thursday-Saturday

Wednesday – Deadlift for max singles.  For some reason my back was really tight that day, I tried to stretch it out but it didn’t help.  Oh well.  I hit 545 quick and easy, 575 wasn’t bad, but should have been easier, and 605 was about 6 inches from being locked out.  When I saw the video I was disgusted.  Going to add heavy stiff legged deadlifts to the routine to try to help with this.

 

Thursday – Shoulders.  Sometimes Thursday’s drag because it’s late in the week and the body is worn out from the week of lifting, but lately they have been really good for me.

Strict Presses with the short bar – 135×12, 155×12, 185×10, 135×10

Arnold Presses, Seated lateral raises, Behind the neck presses, Cable raises – Tough workout

 

Saturday – Squat

Warmed up with 135,225,315 and took my first set of 5 with 455 – Not bad

495×5 – Tough Set and finished with 515×5 – I was happy with this.

Ended the workout with narrow stance leg presses, calf raises, hamstring curls and butt blasters.

TEAM BEST – Back at it!

It is now November, Josh has gained 30+ pounds back and he and I are back at full force in the gym. We sat down and devised a good workout plan for powerlifting and things have been going great. Soon after that we found out about a little meet here in Omaha that we will do on 11/22, it will be good prep for the 100% RAW meet.

We want to go heavy, but not to the point of burning ourselves out or getting injured. So this what we came up with:

For Squat and Bench we will do sets of 7 for week1, 5 for week2, and then 3-2-1 on the third week. For Deadlift we’ll hit sets of 3 for week1, singles for week2, and rest on the third week.  After week 3 the cycle repeats.

We also have the weeks staggered so we maxing on a different lift each week.

I’m excited and I’ll be posting some numbers and goals soon.