Deeko's powerlifting thread

[Deeko]

So I've decided to compete in the Washington state powerlifting championships on March 7. Wish me luck. I think I've got a pretty legitimate shot in the 148lb raw division, I might even break the all time record (which they've only been recording since 2006, but still...)

Meet results:
3/7/09 Washington State Championships - 303 squat, 242 bench, 385 deadlift, 930 total (1st place, 148lb open raw division)
6/27/09 Seattle Summer Classic - 330 squat, 242 bench, 391 deadlift, 965total (2nd place, 148lb open raw division)
12/5/09 Fife Holiday Classic - 364 squat, 264 bench, 402 deadlift, 1030 total (2nd place, 165lb open raw division)
6/26/10 Seattle Summer Classic - 435 squat, 325 bench, 463 deadlift, 1223 total (1st place, 165lb open division)
12/4/10 Fife Holiday Classic - 276 bench (1st place, 181lb open raw division, bench only)
3/5/11 Washington State Championships - 380 squat, 259 bench, 380 deadlift, 1019 total (1st place, 165lb open raw division)
8/19/11 USAPL Raw Nationals - 363 squat, 264 bench, 473 deadlift, 1102 total (12th place, 165lb open raw division)
6/23/12 Seattle Summer Classic - 364 Squat, 242 Bench, 458 Deadlift, 1064 total (1st place, 148lb open raw division)
7/18/15 USAPL + TLS Raw Challenge - 363 Squat, 242 Bench, 485 Deadlift, 1090 total (1st place, 145lb open raw division)
10/15/15 USAPL Raw Nationals - 363 Squat, 248 Bench, 491 Deadlift, 1102 total (13th place, 145lb open raw division)
5/27/2017 USAPL Freedom Championship - 358 Squat, 259 Bench, 458 Deadlift, 1069 total (2nd place, 145lb open raw division)
10/10/2017 USAPL Raw Nationals - 375 Squat, 259 Bench, 474 Deadlift, 1108 total (16th place, 145lb open raw division)

Gym PRs:
Bench - 300 (raw), 325 (gear)
Squat - 415 (raw), 475 (gear)
Deadlift - 500 (raw), 515 (gear)
Power Clean - 195
Overhand Press - 165

Meet PRs:
Bench - 276 (181 open raw), 325 (165 open), 264 (165 open raw), 242 (148 open raw), 259 (145 open raw)
Squat - 435 (165 open), 380 (165 open raw), 363 (148 open raw), 375 (145 open raw)
Deadlift - 463 (165 open), 474 (165 open raw), 458 (148 open raw), 491 (145 open raw)

 

[Deeko]

Current lifts: 385 deadlift, 335 squat, 265 bench, 985 total @ 145 pounds. If I can get that total up over 1000 between now and then that would be fantastic. I'm meeting with a strength coach this week to get me on a competition training program. Exciting.

 

[EvilYoda]

Damn, those are some nice numbers! Good luck to you - maybe take a vid at the competition?

 

[SociallyChallenged]

Originally posted by: Deeko
Current lifts: 385 deadlift, 335 squat, 265 bench, 985 total @ 145 pounds. If I can get that total up over 1000 between now and then that would be fantastic. I'm meeting with a strength coach this week to get me on a competition training program. Exciting.

Is there any age range subsect in the weight division or is it just all competitors at 145? Keep on pushin' hard and letting us know when you hit new 1RMs. Besides our forum differences, I'll be rootin' for ya, man. That's pretty neat.

 

[EvilYoda]

Originally posted by: SociallyChallenged

Originally posted by: Deeko
Current lifts: 385 deadlift, 335 squat, 265 bench, 985 total @ 145 pounds. If I can get that total up over 1000 between now and then that would be fantastic. I'm meeting with a strength coach this week to get me on a competition training program. Exciting.

Is there any age range subsect in the weight division or is it just all competitors at 145? Keep on pushin' hard and letting us know when you hit new 1RMs. Besides our forum differences, I'll be rootin' for ya, man. That's pretty neat.

Awww, look at that. AT brought together through powerlifting.

 

[Deeko]

Originally posted by: SociallyChallenged

Originally posted by: Deeko
Current lifts: 385 deadlift, 335 squat, 265 bench, 985 total @ 145 pounds. If I can get that total up over 1000 between now and then that would be fantastic. I'm meeting with a strength coach this week to get me on a competition training program. Exciting.

Is there any age range subsect in the weight division or is it just all competitors at 145? Keep on pushin' hard and letting us know when you hit new 1RMs. Besides our forum differences, I'll be rootin' for ya, man. That's pretty neat.

Thanks. I'm in the open divison, which is something like 23-40. They have a few "Masters" divisions for 40-50, 50-60, etc, as well as youth divisions younger than 23.

EvilYoda I'm going to drag a friend with me to take some vids..

 

[brikis98]

Nice dude, those are some damn solid numbers. March 7 isn't too far away, but you're only 15lbs away from 1000, so I'm sure you can get there. Good luck!

 

[buck]

Woah! Those are serious numbers, good luck and keep us posted!

 

[dealmaster00]

Random question: if I am 150 lbs would I be part of the 148 lb group?

 

[Deeko]

No, you would be in the 165 class unless you dropped 2 pounds.

 

[Megatomic]

Gooooo Deeko. Competition is the best way to stay motivated. I'm registering in races all year long for just that reason. Keep us posted with results and vids.

 

[purbeast0]

damn dude that is massive weight for your size, good job, keep it up!

 

[SociallyChallenged]

Any updates on the progress? It's only been a week, but I'm anticipating this with a fair amount of excitement. This actually gave me the idea to get into powerlifting since I am the same size and put up some numbers that weren't much smaller in about 10 weeks of hard training. I've got a shoulder that probably wouldn't hold up for intense training, so I was gonna ask if they had the same kinda set up for individual events? I'd be mostly interested in DL and squats.

 

[Deeko]

I actually had my first session with the strength coach today. We did bench - he completely reworked my form. He said my old form was textbook, which is fine for athletes and bodybuilders, but not powerlifters. Today I didn't do all that much - we did work sets of 185, 195, 205, 205, and 225, but that was with a totally new form. He thinks that between now and the competition, I could add 15-20% onto my bench just based on nailing the new form down. Pretty exciting. I'm going back on Wednesday to do deadlifts.

 

[Deeko]

Oh and to answer your question - USAPL does single lift competitions for bench and deadlift. I don't think squat.

 

[SociallyChallenged]

Originally posted by: Deeko
Oh and to answer your question - USAPL does single lift competitions for bench and deadlift. I don't think squat.

Hm, I wonder why. Thanks for the info though. Will research on my own.

 

[Deeko]

Just got back from the 2nd session. Today we did deadlifts. He said my motion was fine - but my stance was too wide for someone my height. This was causing me to pull with my upper back/traps at the top of my lift. By going narrow, it lets me pull my shoulders back and get a better hip thrust. Already saw a decent improvement. We did work sets of 275x5, 315x3, 345x3, 355x3, 365x1, 365x1. Then we did block lifts, so that I started at knee level - did 315x3, 355x3, 375x3, 405x3. He thinks that if I were fresh, just with the new form, that I could pull 4 plates off the floor. Pretty awesome. Squats on Saturday!

 

[SociallyChallenged]

Originally posted by: Deeko
Just got back from the 2nd session. Today we did deadlifts. He said my motion was fine - but my stance was too wide for someone my height. This was causing me to pull with my upper back/traps at the top of my lift. By going narrow, it lets me pull my shoulders back and get a better hip thrust. Already saw a decent improvement. We did work sets of 275x5, 315x3, 345x3, 355x3, 365x1, 365x1. Then we did block lifts, so that I started at knee level - did 315x3, 355x3, 375x3, 405x3. He thinks that if I were fresh, just with the new form, that I could pull 4 plates off the floor. Pretty awesome. Squats on Saturday!

Hm, that's some good food for though. How far was your stance originally in proportion to your hips? Pretty damn good though, man. Four plates at 145 is burly as hell.

 

[Deeko]

My stance was just inside of shoulder width. The new stance, my feet are only about 3-4" apart. Hands just on the knurls, inner finger partly on the smooth part of the bar.

 

[TallBill]

I'd really like to consult with a strength coach about my deadlift form some day.

 

[Deeko]

Yea, its really helpful. The guy I'm going to is really good. He was named WA state powerlifting coach of the year last year and is in the WA powerlifting hall of fame. Some of the state competition judges work out there too, and no one is as strict on form as a judge, so you get a ton of good input.

 

[TallBill]

Originally posted by: Deeko
Yea, its really helpful. The guy I'm going to is really good. He was named WA state powerlifting coach of the year last year and is in the WA powerlifting hall of fame. Some of the state competition judges work out there too, and no one is as strict on form as a judge, so you get a ton of good input.

Badass, best of luck!

 

[Deeko]

Squats today. We kept it light to work on form - I knew this was where I would need the most work. My form itself was ok - but opposite of my deadlifts, I was too narrow. So we worked on a wider stance, and really pressing against the bell and driving out of the bottom. We did a few sets at 225, then we did box squats, where i actually sit on a box at the bottom of the squat, and then drive upwards off of there. Finished up with band squats - a band on each side stretching down from the top of the power rack. This makes the weight heavier at the top of the squat. Did 275, 315, 365, 365 (at the bottom its more like 265 or so, it takes about 90-100 pounds off at the bottom).

I don't really feel that tired today, because we kept it light (but still only did 3-5 reps), but there was a lot of sets so I have a feeling I'm going to be sore tomorrow...

 

[Deeko]

Deadlifts today - good day. Did 135x5, 225x5, 275x3, 315x2, 350x1, 365x1, 375x1, 385x1. So tied my PR after doing a bunch of sets. Then we did bands - they hand down from the top of the rack, like the straps. Takes off about 200 from the bottom, 130 or so from the top. Did 455x3, 495x3, 545x3, 565x1 (keep in mind those are all -200 at the bottom, -130 from the top). So for the last set I was doing 365 off the floor and locking out about 435. Pretty happy with that.

 

[jman19]

Damn Deeko, that is beastly, especially for your weight :thumbsup: