Bit of background info first. After spending 8 years training in track and field, I finally was through with the sport, and it was time to move on. I always knew the weightlifting bug would catch me. I grew up idolizing WWE superstars and spending my weekend nights playing World's Strongest Man in my living room with my friend while watching Magnus make a joke of the sport. I swore when I was through with track, I was through with being skinny. 2.5 years and 40lbs later, I've made good on that. (And lets be real, my first year was a joke, it's more like 1.5 years of real lifting).
Ending 2011 My Powerlifting stats were roughly as follows (Though I've never competed)
Bench - 275 (Strict as hell, to try to simulate waiting for a press command)
Squat - 455 (Only 95% sure I hit depth, I'll try to post some vids eventually. That being said, I had enough in the tank, and I've done enough squats WELL below depth at >400lbs that I am positive if I had to go a bit deeper to get the lights, I could have)
Deadlift (Sumo) - 523 (At my gym, the plates on the platforms are rubber kg bumper plates, but in order to fit anything above 440, you need to combine some with metal plates, hence the really weird number)
total - 1253
My goal is to total 1450 RAW in a meet in 2012. It is ambitious as hell, I know, but when you consider the anticipated changes to body weight, it is not that unrealistic. I currently weigh a hair over 185, and am trying to get to 200, to compete in the 198 category. I figured adding 15 pounds of bodyweight lessens the load of increasing the total. My bench is still total junk as well, and as technique continues to improve, I anticipate that one gaining quite easily. I suppose my training method is somewhat Westside ish. I definitely use Max Effort and Speed days. That being said, while I'm finishing my degree, I'm stuck at a University gym, so no bands or anything like that for me. For the most part, I use basic speed work and max effort work, and through in some accessory work, with some consideration for aesthetics (hey, I am 23, gotta look good). I pretty much make it up as I go. After a couple years, I've begun to understand how my body responds, and I've made more progress this way then I ever did on set programs.
I'll start backlogging with my first 2 workouts of 2012, then hit it up tonight after my speed bench session, which I anticipate going well. Though my two lifting partners are both track athletes, not powerlifters, they are great people to train with, and I love spending time in the gym with them, so my sessions have improved greatly from when I was stuck on my own.
First Workout of 2012 - Semi Max Effort Bench
Worked up to a heavy single at 265. This weight felt especially light on this day. I suspect I could have gotten 285 up, but in an effort to properly sync up my 2012 workout schedule with my partners class schedules, I did 2 "max effort" bench days in a row to get them in line, so I shut it down here to save some energy.
Then did some accessory work - 5-6 sets of Pullups, some T-Bar Rows, Tricep Extensions, and some Bicep Curls. (Yes, Bicep Curls. I hate them, but my deadlifts strain the hell out of my biceps when I neglect them).
Second Workout of 2012 - Semi Max Effort Squat
See Explanation of semi-max effort bench.
Worked up on squats to a set of 435x2. Felt a little tougher today. I lift in Vibrams, and the grip is starting to go. I have been working on a wider stance lately (hence my depth concerns lately, having to find it in a new stance is tough, and my hips are still opening up every day, so I can go deeper every time, but it's slow work). My feet were sliding a bit, which was causing me some trouble staying powerful in these. I shut it down after this set. My back was also tightening up a bit on me, which was uncharacteristic with this new stance, but not unexpected. My form was off because of grip issues, and I have had a weak back in the past.
I decided to take this day pretty easy, and just did some Hamstring Curls (I would KILL to get a glute ham raise in this gym), and some intense calf work, and called it a day.
I am hoping tonight's session goes well, should be a boatload of pressing movements tonight. I did manage to catch my best friends wife's cold/flu however, so I've been a bit run down lately. Slept through my classes today because I just couldn't get myself going with the terrible sleep I had from it. Not going to let it keep me from the gym however. Time to infect all the god forsaken new years resolutionists. In an effort to scare them off, operation douchebag in a wife beater is in full effect.