Smitsky's Powerlifting Adventure Part I
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.
Missed PR Attempt; Recovery Suffering; Drop in Workset Weight
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.
2 PR's Set; 1st Place in Both Events
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):
[b]Squat:[/b]
210
235
270 (PR)
[b]Bench:[/b]
200X
235X
235
[b]Deadlift:[/b]
315
370
400 (PR)
[b]Total:[/b]
905
[b]Power Curl:[/b]
100
130X
130
I'm happy with the results of my training and preparation.