Smitsky's Powerlifting Adventure Part I

[smitsky]

My Summer cutting phase has ended, and I am training for my first Powerlifting competition. I broke my Deadlift record tonight, with the following workout. I weighed in at 181 1/2 lbs today, with sneakers on. I am 19 days out from the Meet.

Todays workout:

Warmups: Good Morning Exercise: Bar X 5; 65 X 5; 85 X 5; 105 X 5.
Lever Seated Hip Adduction: 80 X 5 X 4.
Stiff Legged Deadlifts: 135 X 5; 185 X 5.

Working Sets: Conventional Deadlift: 225 X 5; 275 X 2; 315 X 1; 345 X 1; 370 X 1 (PR).

Sumo-style Deadlifts: 225 X 2; 225 X 5; 245 X 3.

Abdominal exercises.

[aargh57]

Just wanted to say congrats on your PR and good luck in your meet.

[PrivateBaldrick]

Hey, good to see you starting a journal! How about telling us about your visit to Mike's Gym.

[smitsky]

Just wanted to say congrats on your PR and good luck in your meet.

Thank you very much. I wish you the best of luck as well.

[smitsky]

Hey, good to see you starting a journal! How about telling us about your visit to Mike's Gym.

Thank you.

Mike's Gym was an incredible experience. Thank you very much for recommending this venue. I had a truly great experience here.

Mike invited me to his house and gym, and was very nice, as was his wife and younger son. His older son may make it to the Olympics next year. They will know for sure by April or May (the younger son told me). I didn't have a chance to meet him, though he was scheduled to return home the day after I departed.

Mike's home is a huge place. I'm not sure if it is Ranch-Style house, but it's something like that. It is in an area called Bonsall. I was staying in the town of Escondido, and it's about 40 minutes north on the 15 freeway. The area is beautiful. It's quite hilly, and very green.

Mike has converted his two-car garage into an Olympic Weightlifting Gym. He has about 30 bars, and a huge number of bumper plates. When I went there the first time, his younger son and a couple of young ladies, and a few guys were all training at the same time, yet there was still room for me! I'm not used to the Olympic setup, so I trained in his lone Power rack. Mike was watching each of his charges carefully, giving the instructions as they went through their paces. The lifting was fast and furious for a good 45 minutes or so. Mike told me that he has everyone get into the pool after their workouts, as this speeds recovery.

I could go on and on, but all in all, it was a tremendously positive experience! Mike and his family are wonderful people. He told me that he has been training folks there for 25 years!

[PrivateBaldrick]

Sounds cool! I'll have to get down there some time.

[smitsky]

Bench Press took a dive today. First time benching in 11 days. I missed a PR attempt at 250 lbs, and had to drop down to 230 lbs to get some decent worksets. Worked on pausing at 205, which went well. I should be over jet-lag by now, but my return to work and school from vacation has caused me to sleep less.

Todays workout:

Bench Press:

Warmups: Bar X 9; 125 lbs X 4; 165 X 3; 200 X 2; 210 X 1.

PR Attempt: 250 X 0 (Failed at chest sticking point).

Search for Workset Weight: 240 X 1 (Spotter assist).

Worksets: 230 X 1 X 4; 220 X 1 X 2; 220 X 2.

Pauses: 205 X 1 X 2.

Close-Grip Bench Press: 195 X 3 (Last rep was spotter assist); 195 X 2; 185 X 3; 185 X 4 (4th rep completely failed).

No time for abs: had to run to class.

[PrivateBaldrick]

Not bad for not benching for 11 days. You know your gonna need at least 1 workout to get back into it.

[smitsky]

Not bad for not benching for 11 days. You know your gonna need at least 1 workout to get back into it.

Actually, this is my regular schedule.

I have been taking two rest days after every workout (Squat, Bench, Deadlift) to recover. My last Bench day I missed 260 lbs, and did worksets with 240 lbs. The workout before that I broke my PR with 245 lbs...

I thought 250 would have been in the cards last night for sure

[smitsky]

Nutrition and recovery were better today.

13 days out from the meet.

Bench Press
115 X 3
145 X 3
195 X 3
205 X 3
215 X 3
225 X 3 (Spotter helped with 2nd & 3rd)
215 X 3 (Spotter helped with 3rd)
185 X 1 (Paused)

Squat (Competition depth)
115 X 3
145 X 3
195 X 3
210 X 3 X 2
215 X 0 (Missed coming out of hole)
195 X 2

Curl (Olympic Bar)
65 X 3
85 X 3
105 X 2
115 X 1

Conventional Deadlift
205 X 3
255 X 3
295 X 2

No Abs (due to gym closing).

[smitsky]

Took 3 days off to recover. Pre-workout nutrition was good. Weight was up at 184 lbs. Low volume workout with both Squat and Bench. Strength felt fair. Tried to hit a new one-rep max in the Bench, when I felt some strength (I originally only planned to do doubles). Missed the attempt. Spotter turned the bar during liftoff, and knurling dug into my palms, which was unexpected, and threw me off slightly.

9 days out from the meet.

Squat (Competition depth)
115 X 3
145 X 3
175 X 2
220 X 2
220 X 1
210 X 2

Bench Press
115 X 3
145 X 3
175 X 2
250 X 0 (Missed at chest, bottom sticking point)
225 X 2 X 2

No Abs again (due to running off to school).

[smitsky]

I took 3 more days off. I returned today with a light Squat and Deadlift workout, to keep my body tuned up. Things went as planned.

5 days out from the meet.

Todays workout:

Good Morning Exercise: Bar X 6; 65 X 6; 95 X 5.

Squat (Competition Depth):

Bar X 6
65 X 6
95 X 6
135 X 5 X 4 Sets

Conventional Deadlift:

135 X 5 X 4 Sets

Abdominal Exercises

Static Stretching

[PrivateBaldrick]

Good luck!

[smitsky]

Good luck!

Thanks.

[smitsky]

I completed my pre-meet workouts with a light Bench and Curl workout today. I plan to rest the next three days, and then compete. I have been trying to increase my carbs in order to help regain some of the strength I had lost during my 8 week cut.

Bench:

135 X 6 X 4 Sets

Curl:

65 X 6 X 4 Sets

Static Stretching

[StrongInChrist]

Good you have a journal here now! Im assuming your meet is in about 4 days??? Good luck whenever it is Just remember to open up extremely light in every lift. I prefer to go: 1. something I can rep for at least 3; 2. Something I have already done in the gym; 3. Whatever I have enough balls to put on the bar At this point I have two good lifts and Im ready to risk it Do each lift one final time one week before the comp, and rest for the week prior. I like to do my workouts with super light weight to get my form down and focus for the final week.

Subscribed

[smitsky]

Good you have a journal here now! Im assuming your meet is in about 4 days??? Good luck whenever it is Just remember to open up extremely light in every lift. I prefer to go: 1. something I can rep for at least 3; 2. Something I have already done in the gym; 3. Whatever I have enough balls to put on the bar At this point I have two good lifts and Im ready to risk it Do each lift one final time one week before the comp, and rest for the week prior. I like to do my workouts with super light weight to get my form down and focus for the final week.

Subscribed

Thanks.

Yes. The meet is in 3 days now (Saturday). Thanks for all of the advice. I plan to open light as you have said.

My strength seems to have took a few steps back due to my summer cut. I have been trying to load up more on carbs in general, as I was carb-cycling during the cut.

I'm mostly concerned with the Squat. My form was corrected recently. Though I was going to a wonderful depth, I was placing the weight too far forward in the hole, to get proper leverage. The end result saw me "good morning" the weight up. I kept pitching forward while attempting heavy doubles. Now I understand why.

So, I am now squatting to competition depth, with a slightly wider stance and more of a "sitting back" technique. I was also shown how to low-bar Squat, but think I'll stick to high-bar for the moment...

[smitsky]

I won 1st Place in the Powerlifting and Power Curl Competition, in the 198 lb Masters 40-49 Class. I set a Personal Record in both the Squat and Deadlift.

Bodyweight: 179 lbs.

Lifts (X = Redlighted):

Squat:
210
235
270 (PR)

Bench:
200X
235X
235

Deadlift:
315
370
400 (PR)

Total:
905

Power Curl:
100
130X
130

I'm happy with the results of my training and preparation.

[PrivateBaldrick]

Great job! Way to go! I'll bet you're more than happy.

[smitsky]

Great job! Way to go! I'll bet you're more than happy.

Thank you very much!

Yes, I am more than happy, for sure .

[means-2-an-end]

well done great acheivement.

[smitsky]

well done great acheivement.

Thank you. I feel very good about it. It's a great feeling when you look back and see that your hard but smart training pays off.

[smitsky]

I rested for two days after the meet.

I came on strong today with a Squat and Bench workout, which consisted of lighter weight and higher reps. I got a good burn in both areas. I felt fresh before todays workout. Had a serving of Superpump250, and two 1000 mg. GABA caps. pre-workout.

Good Morning Exercise:

Bar X 8

Squat:

Bar X 8
95 X 8
135 X 8
145 X 8
155 X 6

Hack Squat Machine:

95 X 5
95 X 5
95 X 5
135 X 2
175 X 1

Bench:

Bar X 10
95 X 8
145 X 8
145 X 8
145 X 8
145 X 8
145 X 6
135 X 8

Incline Dumbell Bench Press:

40's X 10

Abdominal Exercises

Static Stretching

[smitsky]

I am now rated by the WNPF as one of their top 20 in the Powercurl.

I did a high-rep, light weight workout today, in the Deadlift and Curl. I did speed sets as fast as I could, resting less than 2 minutes between each. My weight is still down around 180 1/2. My nutrition was good today, but pre-workout I was not as prepared as I would have liked it to be. I'm going light for a short while before I go heavy again in preparation for my next meet.

Todays workout:

Good Morning Exercise:

Bar X 8 X 2 Sets; 65 X 8; 85 X 8; 105 X 8.

Conventional Deadlift:

135 X 8 X 2; 185 X 6 X 2; 205 X 6 X 2.

Stiff-leg Deadlift:

135 X 8; 185 X 6.

Sumo-style Deadlift:

135 X 8; 185 X 6.

Curl (Olympic Bar):

65 X 8; 75 X 6 X 3;

Abdominal Exercise

Static Stretching

[smitsky]

I have cobwebs. I tried to workout the cobwebs in my lower back and Hamstrings, from Fridays Speed Deads today, by doing a 30 minute mixture of jogging, walking, and sprinting. I then did some static stretching. Nutrition was good.

Getting ready to start heavy Benching tomorrow. Here's what I plan to do for work sets:

195 X 2, 205 X 2, 215 X 2 X 2

I'll try to get enough rest tonight, and hopfully those cobwebs will be somewhat clearer tomorrow

[StrongInChrist]

looking good Bro! Congratz on that meet. Keep movin that weight

[smitsky]

looking good Bro! Congratz on that meet. Keep movin that weight

Thanks Brother. I always appreciate it. I'll keep putting my best into it, and I know I'll get a lot out of it

[smitsky]

My weight was up today. I weighed in at 184 1/2 lbs. I have been trying to pick up the pace of eating larger meals containing more carbs. Glad to see my body responding. My appetite has been better.

I haven't taken Creatine for 10 days now. I am planning to start on October 15th, which will amount to a month lay-off. I will probably start taking Ecdy supplements at that time as well. I am an Ecdy responder. I feel it positively effecting my protein uptake. E-bol made me drowsy at recommended dosages. I still have a bunch left, and plan to get a straight Ecdy supplement to use in conjunction with a lower dosage.

Today's workout:

Bench Press:

110 X 3
140 X 3
175 X 2
195 X 2
205 X 2
215 X 2 X 2

Close-Grip Bench:

190 X 3 X 3

Incline Bench:

175 X 3 X 3

Tricep Pushdowns:

70 X 5 X 3

Abdominal Exercises

Static Stretching

[PrivateBaldrick]

I'd say next workout ditch the pushdowns and try French Press, aka Skullcrushers, instead. Pushdowns have never done anything for me really, and I swear by French Presses.

[smitsky]

I'd say next workout ditch the pushdowns and try French Press, aka Skullcrushers, instead. Pushdowns have never done anything for me really, and I swear by French Presses.

You're on!

French Press next Bench workout it is