Building Curves

[2ndfloor]

Those are awesome numbers! Good luck at the meet, and definitely give us a full report!

[sonti]

I recommend opening at 125 I assume you can always change it later (at least you can at the last minute here) Good luck at the meet.

[ilovethe80s]

140 is awesome!! I think you can def get 145 in 2 weeks, if you are eating. And from reading your journal, I think you are.

Thanks, I sure hope so! I just started tracking cals. Normally I can't be bothered but started using swole.me - it plans out all your stuff for you! easiest tracking tool I've tried by far. The tracking was a real opener as to how inconsistent the eating can be, and what you think you are taking in and what is actually happening are 2 different things. I thought I was basically bulking, but found that while some days were close to 3000 calories, other days were barely 1400. I have no idea what that does as far as strength, recovery and body comp, being all over the place like that - but I am trying to stay consistent with 2100 to see how that goes for a while. I thought my maintenance was 2400 but all those calculation thingies are telling me no way, and the 2100 is feeling like a lot of food some days, and other days not so much. I guess my body just does not want to be on any sort of feeding schedule haha.

[ilovethe80s]

I think I am freaking out for no reason before my meet and fiddling with my program.

Today was the start of a halfhearted, 'selective' deload week. Why? because I see some pl'ers on forums mention that they take a delaod right before a meet. But i also know that when I deload, I need to take a week or two to work back up to my last weights used. But maybe that is because I was deloading wrong. I don't do crap for a week. Maybe I should lift with like 50% of the weight I normally use... I also haven't deloaded in a while because my workouts are often truncated - figured that was enough involuntary deload. But, I'm feeling a bit run down. I'm blaming the recent running thing I've got going on. I feel like I have not yet recovered from my deadlift test 2 weeks ago. My posterior chain is tingling and dragging me into hell again.

In a nutshell, I am not certain yet how deloads work out for me. So I halfassed one then changed my mind. Fantastic programming on my part (j/k).

Off to print a bunch of articles to figure this shiz out before I sabotage myself but here was today

Volume Lower
Box squat for speed (as warm up) bar/3 65/3 85/2 85/2 85/2 85/2 85/2
Front squat 75/12 75/12 75/12 75/12
Hack Squat (2 plates each side) 2 x 15
Deficit Deadlifts for speed 6 x 3 (155)
GHR 3 x 8
Pelvic Tilt 3 x 8

So what was supposed to be a deload, ended up being a slightly higher rep front squat with lower weight, resting only 30 seconds between sets so it was like some burnout circuit ridiculousness. Then I decided that it wasn't going as I thought and continued with my usual volume day.

When I got to deadlift, I knew that it wasn't happening - my posterior chain is crying for mercy. Speed pulls though, those might help me a bit before the meet. Per my sources, those are supposed to be singles. Triple just felt right though so I went with that. From a deficit. I think it was a good confidence builder to pull this stuff off the floor so fast. Was happy with this.

Usually GHR's get shafted because I feel so done at the end of a session, but surprisingly these were really good, slow, controlled reps.

[ilovethe80s]

Those are awesome numbers! Good luck at the meet, and definitely give us a full report!

Thanks, and I definitely will!

I recommend opening at 125 I assume you can always change it later (at least you can at the last minute here) Good luck at the meet.

Thanks so much! I think 125 is the way to go - every time I have a meet I always regret playing it too safe. The whole purpose of this meet was to try and get some confidence and take risks and go for some pr's. I'll be mad at myself again if I go with 120.

How is that baby bump?

[ilovethe80s]

Hypertrophy Chest/ Arms
Dynamic bench 45/5 65/3 75/3 85/3 85/3 85/3 85/3
Close Grip Bench 95/12 95/10 95/10
Dip 3 x 6 Superset
Chin Up 3 x 6
Lying tricep 3 x 14 Superset
Barbell Curl 3 x 10
Tricep Pulley 2 x 20

The 95 pound close grip moved really fast - I feel like I could almost use that weight for speed benching now. The Dip Chin superset didn't feel as treacherous as it did last week, I might have cheated the last few chins but going for sixes instead of higher reps was a good move. The end stuff, the bi/tri, I feel like I got as much pump out of that as I was with the 3 bi/tri supersets I was doing before, but with less time.

The countdown is on, 10 days till the meet

[sonti]

Just wanted to pop in and say thanks for the Julie Tupler recommendation! Turns out my husband has diastasis too!! I didn't realize men get it too. So we're both working through it. Mine is quite bad right now (I'm only 25 weeks but baby is fine thanks!) so it has given me a lot of good ideas. I had no idea that certain moves, that I was always doing, were making it worse! EEk!!

[ilovethe80s]

Just wanted to pop in and say thanks for the Julie Tupler recommendation! Turns out my husband has diastasis too!! I didn't realize men get it too. So we're both working through it. Mine is quite bad right now (I'm only 25 weeks but baby is fine thanks!) so it has given me a lot of good ideas. I had no idea that certain moves, that I was always doing, were making it worse! EEk!!

Glad you are enjoying the book! I think everyone's abs open to some extent when pregnant, but they are supposed to close on their own weeks to months after birth. The exercises are supposed to help with that though so I think if you did them while pregnant, you'd be in good shape. I did them in my last pregnancy though my abs had already been blown to smithereens, and they actually did not get even worse with this pregnancy.

For guys, insurance will actually cover for the surgery for them if their abs split. Can you imagine?? I am not sure the reasoning behind that - idk if women are just expected to deal with intestines spilling out on our shoes as part of child-rearing... they will pay for all the hernia surgeries but not to sew the muscles back up, just not the actual muscle repair. weird.

[ilovethe80s]

Back + Shoulder Hypertrophy
Pull up 3 x 8
Inverted Row 3 x 8
Cable Row 70/12 70/12 70/12
Straight Arm Pulldown 2 x 15
Dumbbell Shoulder Press 1 x 20 Rest Pause (20)
Bradford Press 45/12 45/12 45/12
Twenty Ones (lateral/front/ rear delt raises) 15/21 15/21 15/21

I don't know why I even bother logging my hypertrophy days - nothing changes numbers-wise and the numbers aren't at all impressive either. I see these days as just a means to an outcome - objective is just getting in the reps and focusing on mind/ muscle connection, rather than just brute force to move as weight as possible. It's a good balance.

The db shoulder press rest-pause thing was really a no-go this week though - got all 20 reps in no problem, so no rest pause. I love the light weights on the shoulder, my delts are starting to reappear with this extra volume lately. But 25 next time is reasonable for this.

I accidentally waited a minute and a half between Bradford presses rather than my usual 45 seconds, and that granted me a few more reps per set.

So, mission here accomplished again. I left with a great pump in a short amount of time

Tomorrow is Lower Power Day. I *might* try working up to a triple rather than sets of 5, will see how the knee feels tomorrow.

I skipped my light calf workout this week because I forgot! I decided that I could do it anytime, maybe on an offday or whatever. I saw on another forum somebody was doing 100 slow unweighted raises as an experiment, thought it was a cool idea to try for the light day (the exaggerated raises have worked wonders for me in the past). Except it doesn't work so well if you keep forgetting to do it! lol.

Picture is of 4th of July dog workout lol. She is a really mellow senior but all hell broke loose when the fireworks went off.

[ilovethe80s]

Power Lower
Squat 3 x 5 (150)
Good Morning (130)
Pelvic Tilt 3 x 10
Calves Heavy 6 x 10

I toyed with the idea of going for triples on squats today, but knee is still a little pinchy, so I'm not pushing it. I've been able to add 5lbs per session with minimal discomfort, and I am progressing this way so no need to change or complicate things yet

Pretty conservative on the good mornings, really concentrating on this lift, I consider good mornings 'deadlift insurance' - I really feel that they help my dead more than anything. I'll start bumping up the weight on these again after the meet. The running I've been doing lately is messing with my lower back/ tailbone area so I don't want to stress this area too much, I need it strong for the meet next week.

I'm trying to stay the heck off the treadmill but it is so tempting! My husband likes to run, so he is actually quite willing to watch the kiddos for me for 15 minutes or so to go and run on the treadmill (as opposed to lifting). And although I loathe running, I can't pass up an opportunity to be kid-free for 15 minutes and blast my earbuds. But ugh my tailbone... I've sprinted outdoors in the past with no issues, I just can't seem to sprint too well on the treadmill. Steady-state running doesn't do me anything, it's sprint or bust - but I am not finding the treadmill too conducive to that. Knees sound like popcorn, too :/

[EB68]

Good luck on your meet and love the dog picture.

[ilovethe80s]

Good luck on your meet and love the dog picture.

thank you!

[ilovethe80s]

Upper Power
Bench 45/5 65/5 85/5 95/5 115/5 125/5 125/5 125/4
Row 125/5 125/5 125/5
OH Press 80/5 80/5 80/4
Tri Ext (dumbbell overhead) 40/15 45/12 50/12

Feeling pretty good about bench - 125 is my opener and I can easily get sets of 5 - so no reason to bomb out on Sunday. Also feeling good because last cycle, exactly one month ago, 120 was my 5's day and I was struggling to get 125 for a triple. And a month before that, 125 was my 1RM. It's so encouraging to see steady progress (and programs that work!)

The 1Rm calculator says that 5x125 = 141 for a 1RM. The most I've benched is 140 - so now I know what my final attempt might be at the meet, to try for a (very small) 1 pound PR, but a PR nonetheless (provided I can keep my butt on the bench!)

I am actually going to lower the weight for the row and concentrate on full ROM rows. I do Yates and am sort of herky-jerkying the weight around lately and not feeling much in the lats.

Finally moved up my OH Press. That thing always gets shafted haha.

I think I am done with overhead dumbbell extension here. The 15 reps was a big oops - I am not trying to turn this into hypertrophy day, this move would suit me better there. The 50 felt easy (I'd like to get no more than 8 or 10 reps max here). But I have a thing with lifting heavy dumbbells, like straight over my head when distracted by kids (and they are up by the time I get to the tri accessory) so eyeballing maybe JM presses or something here next time.

[Euqinom]

Upper Power
Bench 45/5 65/5 85/5 95/5 115/5 125/5 125/5 125/4
Row 125/5 125/5 125/5
OH Press 80/5 80/5 80/4
Tri Ext (dumbbell overhead) 40/15 45/12 50/12

Feeling pretty good about bench - 125 is my opener and I can easily get sets of 5 - so no reason to bomb out on Sunday. Also feeling good because last cycle, exactly one month ago, 120 was my 5's day and I was struggling to get 125 for a triple. And a month before that, 125 was my 1RM. It's so encouraging to see steady progress (and programs that work!)

The 1Rm calculator says that 5x125 = 141 for a 1RM. The most I've benched is 140 - so now I know what my final attempt might be at the meet, to try for a (very small) 1 pound PR, but a PR nonetheless (provided I can keep my butt on the bench!)

I am actually going to lower the weight for the row and concentrate on full ROM rows. I do Yates and am sort of herky-jerkying the weight around lately and not feeling much in the lats.

Finally moved up my OH Press. That thing always gets shafted haha.

I think I am done with overhead dumbbell extension here. The 15 reps was a big oops - I am not trying to turn this into hypertrophy day, this move would suit me better there. The 50 felt easy (I'd like to get no more than 8 or 10 reps max here). But I have a thing with lifting heavy dumbbells, like straight over my head when distracted by kids (and they are up by the time I get to the tri accessory) so eyeballing maybe JM presses or something here next time.

Excellent progress! Found JM presses endlessly frustrating yet insanely cool.

[ilovethe80s]

Excellent progress! Found JM presses endlessly frustrating yet insanely cool.

Thanks! I'm pretty excited about the progress, I hope the stream of PR's never stops haha

If by 'frustrating', you mean 'difficult to do the exercise without turning it into something else' - I so hear that! I have a real mental block with JM presses, thought I was the only one. I usually realize things are going awry once I have turned it into a close grip bench. So unload some weight, start over, and now elbows going mad because turning it into a lying tri extension. Arrggh, just have to remember - bar in straight path - to upper pecs - forearm to bicep...

[ilovethe80s]

Woke up insanely sore all over today - hams have that creeping death feel with pins and needles. I am SUPER tired, but then again I have been working till 1am, getting up to train at 5 and running around with the kids all day. I have that feeling like you can't stretch far enough, and want to fall asleep mid-stretch. The signs of overtraining are starting to become evident.

Slated for this week (before meet) was a
Lower Volume Day
Dynamic Bench Day
Hypertrophy Shoulder/ Back Day

which meant I would need to train today, tomorrow and Friday to allow recovery time without overlap.

Given how sore and tired I am today, I cut the lower volume day just to something that can actually benefit me for the meet, rather than tire me any more.

Lower - skipped Volume in favor of last minute meet prep
Dynamic Box Squat 8 x 2 (85)
Goblet Squat 15/8 25/8 35/8 45/8 60/8 70/8
Deficit Speed Pulls 6 x 1 (185 + monster mini band tension = roughly 230 at the top; 3 inch deficit)
GHR 3 x 8
Calves 1 x 100 exaggerated reps (stopped for a bit at 50, then had to stop every 10 reps or so)

Traded my front squats for goblets - as more of a hip openupper than anything. I had no clue what weight to use for that so I just felt things out and concentrated on getting a good position at the bottom.

I skipped the usual hack squats - was in no mood for any high rep burnout crap today haha

Speed pulls were great, I really love doing those closer to a meet. With the deficit and the bands, it feels kind of like the powerlifting equivilent to one arm extensions with a crunch on the bosu ball, but I love the feeling of yanking this off the floor quickly. Lockout is never my problem but it is nice to feel that extra resistance at the top.

GHR - I saved enough energy in my minimal training session that I was able to get some good ones here. Super slow and tight, big improvement over the last few months.

My dynamic bench day will also benefit me this week so looking forward to that. But the shoulder hyp day may be on the chopping block.

Next meet, I am going to get in better control of my training in terms of deloads and peaking for a meet - it is without a doubt the most crucial thing I need to work on.

[newbeginning828]

Best of luck at your meet!!


I haven't been on here for very long, so please excuse my lack of knowledge regarding your lifting history I was curious how you 'got into' the PL scene. Did you have a coach or team? Or have you been doing this pretty much all on your own? I ask because I'm really interested in competing sometime in the near future, but just don't really know how to go about it. I appreciate any feedback/advice you could offer. Thanks!

[ilovethe80s]

Best of luck at your meet!!


I haven't been on here for very long, so please excuse my lack of knowledge regarding your lifting history I was curious how you 'got into' the PL scene. Did you have a coach or team? Or have you been doing this pretty much all on your own? I ask because I'm really interested in competing sometime in the near future, but just don't really know how to go about it. I appreciate any feedback/advice you could offer. Thanks!

Thanks! I was first alerted to the idea of powerlifting here in my journal - at the time I was kind of steering off my program - working up to heavy triples or doubles and enjoying it tons. So a friend on here planted the idea. But then I got pregnant again and could not do a meet

I did have a couple of sessions at a powerlifting gym, just to check my form on squats and deads before going hog-wild with the weights (hips always feel weird after childbirth). If you have a powerlifting gym near you, take advantage of it if you can, it's worth it.

I signed up for my first meet 6 months after having a baby, with only 3 weeks preparation for the actual meet lol. I checked out the records in the organization I was planning on lifting in first, just to make sure I would not totally look the fool. I wasn't trying to be competitive with others, but I did want a marker to use as a starting point postpartum.

I had a great time at the meet, and met a group of friends right in the next town over who I still train with occasionally! I learned a lot at the meet, and continue to learn a lot from the people who I met there. I'd train with them all the time except it is hard for me to fins someone to watch the kids, so I train in my basement.

The thing with the meets, you can just sign up and show up. There is no minimum to lift. And the people are so nice. Just sign up and go, you won't regret it

[ilovethe80s]

Half-a** Hypertrophy Chest
Dynamic bench 6 x 3 (75)
CG Bench - Scrapped for shoulder pain
Dip 3 x 10 Superset
Chin Up negative 3 x 6
Lying Tricep 3 x 15 Superset
BB Curl 3 x 10
Tri Pulley Ext 2 x 20

This day really shouldn't have happened. The only thing I really needed out of here was the dynamic bench - I do feel like it helps reinforce my bench form closer to the meet.

The CG Bench - my shoulder felt horrid, so I stopped.

Why is it that I cannot seem to have my shoulders both look and feel good? When they are non-existent, they feel just fine. When they start to really pop out and look good, they feel like crap. Guess its time to bust out the bands and prioritize prehab.

So naturally, with the shoulder aching, I move on to dips lol. These dips were not even close to full ROM, like bordering on just an isometric contraction.

I supersetted with chin negatives instead of full chins to cut myself a break.

Yeah, so , joints are pretty crunchy and I am feeling super-tired. My aunt is in town and wants to go to a yoga class, so mom is watching the kids and we are going to yoga tonight, I hope to relieve some of these aches. Then, that's it, if I thought about squeezing in my shoulder hypertrophy day before the meet - no f*ing way, stick a fork in me I'm done!

[Big_Sky_Guy]

Sounds like time to rest up, feed up, and sleep up! Good luck at the meet!

[newbeginning828]

Thanks! I was first alerted to the idea of powerlifting here in my journal - at the time I was kind of steering off my program - working up to heavy triples or doubles and enjoying it tons. So a friend on here planted the idea. But then I got pregnant again and could not do a meet

I did have a couple of sessions at a powerlifting gym, just to check my form on squats and deads before going hog-wild with the weights (hips always feel weird after childbirth). If you have a powerlifting gym near you, take advantage of it if you can, it's worth it.

I signed up for my first meet 6 months after having a baby, with only 3 weeks preparation for the actual meet lol. I checked out the records in the organization I was planning on lifting in first, just to make sure I would not totally look the fool. I wasn't trying to be competitive with others, but I did want a marker to use as a starting point postpartum.

I had a great time at the meet, and met a group of friends right in the next town over who I still train with occasionally! I learned a lot at the meet, and continue to learn a lot from the people who I met there. I'd train with them all the time except it is hard for me to fins someone to watch the kids, so I train in my basement.

The thing with the meets, you can just sign up and show up. There is no minimum to lift. And the people are so nice. Just sign up and go, you won't regret it

Thanks so much for this!
I've been eye-ing some of the meet results around my area, just so I know when I'll feel confident that I'll have something to bring to the table at a meet. I'm not too far off, but still have some work to do.

I'll have to do some searching for a local PL gym. But I think it'll be worth it, since I really don't know the first thing about PL competitions. I'm also thinking of finding some nearby to just get a feel for it.

Ok, I'm rambling now Thanks again! And if you don't get a chance to pop back on before your meet- Good Luck!!!

[ilovethe80s]

Sounds like time to rest up, feed up, and sleep up! Good luck at the meet!

Thanks! I'm going to sleep on Saturday night (what has my life turned into where I plan days ahead of time which days I am going to sleep?? lol). Like, 7-8 hours, none of this 4 hour crap. No caffeine till meet day, lots of water.. but I think most important is sleep. So hard to come by though.
lots of steak and potatoes on the menu this weekend though

Thanks so much for this!
I've been eye-ing some of the meet results around my area, just so I know when I'll feel confident that I'll have something to bring to the table at a meet. I'm not too far off, but still have some work to do.

I'll have to do some searching for a local PL gym. But I think it'll be worth it, since I really don't know the first thing about PL competitions. I'm also thinking of finding some nearby to just get a feel for it.

Ok, I'm rambling now Thanks again! And if you don't get a chance to pop back on before your meet- Good Luck!!!

Good, keep me posted if you decide to go to a meet. and thanks!

[sonti]

Whereabouts do you guys live? Am I being wishful in thinking perhaps in the New England area?? We've thought of going down to VT or NY or even further comps...

[MaliaBot]

I have been keeping tabs on PL comps around me. Nothing too close, and the one I could go to I already scheduled something for that day. I'm gonna keep my eyes open. Expect some frantic "where do i get a onesie and what size do I wear???" questions from me then.

[ilovethe80s]

Whereabouts do you guys live? Am I being wishful in thinking perhaps in the New England area?? We've thought of going down to VT or NY or even further comps...

We are in MA - I would totally ditch the kids and go meet you in NY to do a meet, I lived in NY before and try to get up there at least annually to see my old friends

I have been keeping tabs on PL comps around me. Nothing too close, and the one I could go to I already scheduled something for that day. I'm gonna keep my eyes open. Expect some frantic "where do i get a onesie and what size do I wear???" questions from me then.

lol @ 'onesie' !

[ilovethe80s]

Powerlifting Meet Report - RIPL

I was desperate to hit a PR AT a meet, which I have never done. And I wanted to take risks instead of playing it safe That was the goal today.

Bench: Opener: 125 was ok. just ok.

2nd attempt" I *think* was 132. I was nervous and could not figure out the kilo conversion chart at the time. need to calm the heck down haha.. Felt pretty spastic, was warned not to get too excited and jump before the command

3rd attempt: 141 pounds. Miss. My setup not great, I totally relaxed at the bottom so the pres might have well have been a pin press - bar didn't go anywhere.

141 would have been a PR, so no risk taking or PR in bench today.

Deadlift: Opener: 300 - Good. My game plan was to do either 310 or 315 next. 315 would have been a PR. I put in for 315 and thought I was being brave with that - but friend told me to go for 325. I thought no way, but then remembered that my objective was to take some chances at this meet, so I changed it to 325 and got an enormous lump in my throat lol

2nd attempt: 325 good lift. I got my first PR! Here's how that went:



3rd attempt: 340 WTF??!! lol. A friend insisted on 340 next and I thought he was nuts. But then, I already got 325 so I beat last meet's total and got more than what I had set out for. So what's the difference if I do 330 or 340? It's going up or its not... When I requested 340 I felt like I was going to puke. But... here's how it went



A THIRTY POUND PR! That was my goal for October, and it is July so I am over the moon

[2ndfloor]

That was an awesome video! It didn't even look like you struggled with that 3rd lift. Congratulations!

[EB68]

Congrats on the deadlifts. You made that 340 look pretty easy, and I am kinda jealous.

[MaliaBot]

Congrats!!!!!!!!

[kjake55]

In to say awesome job on the meet PR! Great job!