Deeko's powerlifting thread

[Deeko]

Tuesday, June 2, 2015
Weight: 149.5 lb (+0.7 lb)

Note
Shoulder was very tight in the earlier sets but got better as I went on. Top set was by far the most I've pushed in awhile. Would have had the third rep, but it would have been a grind, and grinds are how I got here in the first place. Good progress.

Cable front/side raises
20 lb x 10
30 lb x 8
40 lb x 8 ( 4 front )

Bench Press
45 lb x 15
95 lb x 8
135 lb x 8
165 lb x 3
185 lb x 3
205 lb x 3
225 lb x 2

Dumbbell Fly
30 lb x 8
40 lb x 8
50 lb x 5
35 lb x 12

Dips
0 lb x 8
0 lb x 8
0 lb x 10

Cable front/side raises
30 lb x 8

 

[Deeko]

Thursday, June 4, 2015
Weight: 148.9 lb (+0.9 lb)

Note
Really wasn't feeling good this morning. Fighting a cold. Hamstrings sore. Saw stars on 275. Was on a slick Olympic platform and my feet were slipping. Fought through it and ended up with a respectable, if not a great workout.

Sumo Deadlift
135 lb x 5
225 lb x 3
275 lb x 3
315 lb x 3
365 lb x 3
405 lb x 1 ( Slipped )
405 lb x 3
425 lb x 2

Dumbbell Row
85 lb x 5
100 lb x 5
120 lb x 5
130 lb x 5

 

[Deeko]

Friday, June 5, 2015
Weight: 149.3 lb (+0.4 lb)

Note
I was feeling pretty good today, thought maybe I'd have a better day at hang cleans. Nope, still terrible. Oh well, it's expected. My shoulder was tight and popping like crazy during the cable raises but felt great on the incline dumbbells again. Need to keep pushing those.

Hang Clean
89.09 lb x 5
111.14 lb x 5
133.18 lb x 5
144.2 lb x 1 ( Failed 2nd rep )
144.2 lb x 1


Cable front/side raises
20 lb x 12
30 lb x 12
40 lb x 8 ( 4 front )
30 lb x 10


Incline Dumbbell Press
35 lb x 15
50 lb x 10
65 lb x 5
75 lb x 3


Standing abs
70 lb x 10
70 lb x 10
70 lb x 10
70 lb x 10


Band pull aparts
0 lb x 15 ( Red bands )
0 lb x 7 ( Green bands )
0 lb x 6 ( Green bands )
0 lb x 14 ( Red bands )

 

[Deeko]

Saturday, June 6, 2015
Weight: 148.3 lb (-1 lb)

Run
3.5 mi - 0:29:37

 

[Deeko]

Monday, June 8, 2015
Weight: 148.1 lb (-0.2 lb)

Note
Last single before the July meet. 375 squat. Definitely not the weight I want, but it felt good and I buried depth, so it'll do.

Squat
45 lb x 8
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x 1
315 lb x 1
345 lb x 1
375 lb x 1


Pause Squat
225 lb x 5
255 lb x 5
275 lb x 5


Pullup
0 lb x 12

 

[Deeko]

Tuesday, June 9, 2015
Weight: 147 lb (-1.1 lb)

Note
Same weight as last week, but with a pause. Still tightness in the shoulder but manageable.

Cable front/side raises
20 lb x 12
30 lb x 12
40 lb x 8 ( 6 side )
20 lb x 15


Bench Press
45 lb x 12
95 lb x 8
135 lb x 5
165 lb x 3
185 lb x 2 ( Pause )
205 lb x 2 ( Pause )
225 lb x 2 ( Pause )


Dips
0 lb x 12
25 lb x 8
50 lb x 5
60 lb x 6
0 lb x 10


Dumbbell Curl
25 lb x 12
30 lb x 5
35 lb x 5
40 lb x 4
20 lb x 12

 

[Deeko]

Thursday, June 11, 2015
Weight: 146.3 lb (-0.3 lb)

Note
Everything felt great this morning. Things were moving well, a lot of energy. Probably left a few pounds on the platform, but it was a hard, slow, smooth pull - exactly the type of lift I need in the meet. Five weeks to go.

Sumo Deadlift
135 lb x 5
185 lb x 5
225 lb x 3
275 lb x 2
315 lb x 2
365 lb x 1
405 lb x 1
455 lb x 1
475 lb x 1
315 lb x 8

Front Squat
135 lb x 5
185 lb x 5

Chinup
0 lb x 5
25 lb x 5
50 lb x 5
75 lb x 4
0 lb x 8

 

[Deeko]

Missed logging a bunch of stuff, don't feel like catching up. Powerlifting meet today.

Squats
1st attempt - 349
2nd attempt - 363
3rd attempt - 369 (miss)

Bench
1st attempt - 220
2nd attempt - 242
3rd attempt - 254 (miss)

Deadlift
1st attempt - 440
2nd attempt - 474
3rd attempt - 485 (meet PR, state record)

Total: 1090 (1st place, 145 lbs male-open-raw division)
Wilks: 398 (PR, best lifter - morning session)

Overall a decent meet. Bench wasn't very good but considering I've been rehabbing that shoulder injury for half a year, I'll take it. Happy with my deadlift. Squats were the most disappointing but hey - still a reasonable meet. I also weighed in waaay under - 141.1 for the 145.5 weight class. Oops.

But, most important, this was the qualifier for nationals in October. That's where I'll want to hit those numbers.

 

[TallBill]

Nice meet man! I gotta compete some day

 

[Deeko]

USAPL Raw Nationals today

Squats
1st attempt - 352
2nd attempt - 363
3rd attempt - 374 (too high)

Bench
1st attempt - 226
2nd attempt - 242
3rd attempt - 248

Deadlift
1st attempt - 453
2nd attempt - 474
3rd attempt - 491 (meet PR, state record for about 3 minutes)

Total: 1102 (13th place, 145 lbs male-open-raw division)
Wilks: 397

Ehhh....I mean, it's hard to complain about today's meet. Well rounded, hit my goal total, tied my meet PR (which I last did 20 lbs heavier), plus I'm still rehabbing that shoulder injury, AND I threw out my back really bad about six weeks ago. All things considered, this was a win.

That said....I left pounds on the platform. That 3rd squat was too easy, I should have hit it harder and gotten the depth. I easily had 381 in me. And my goal was top 10 - had I gotten 381, I would have gotten there. It's hard to feel good about a meet where no one lift went really well. I dunno. Just not satisfied. I guess there's always next time.

https://www.youtube.com/watch?v=4qFNpDWGNwg&feature=youtu.be

 

[RearAdmiral]

Wow nice video. Very fun to watch. I wonder if I could pull this stuff off if I dropped 15 lbs and actually tried. Trying to hit the 1000lb club has been fun for the past couple weeks.

 

[Deeko]

Sorry for the laziness in not updating lately. Thought I'd pop in and post a couple of new PRs:

415 Squat: https://youtu.be/A6N9aIdg_z0
165 OH Press: https://youtu.be/BtrMbA_nPW8

 

[SP33Demon]

USAPL Raw Nationals today

Squats
1st attempt - 352
2nd attempt - 363
3rd attempt - 374 (too high)

Bench
1st attempt - 226
2nd attempt - 242
3rd attempt - 248

Deadlift
1st attempt - 453
2nd attempt - 474
3rd attempt - 491 (meet PR, state record for about 3 minutes)

Total: 1102 (13th place, 145 lbs male-open-raw division)
Wilks: 397

Ehhh....I mean, it's hard to complain about today's meet. Well rounded, hit my goal total, tied my meet PR (which I last did 20 lbs heavier), plus I'm still rehabbing that shoulder injury, AND I threw out my back really bad about six weeks ago. All things considered, this was a win.

That said....I left pounds on the platform. That 3rd squat was too easy, I should have hit it harder and gotten the depth. I easily had 381 in me. And my goal was top 10 - had I gotten 381, I would have gotten there. It's hard to feel good about a meet where no one lift went really well. I dunno. Just not satisfied. I guess there's always next time.

https://www.youtube.com/watch?v=4qFNpDWGNwg&feature=youtu.be

Nice wilks Deeko. I'm around a similar wilks (389) but haven't done it in a meet yet. Did you notice QT's went up this year? I'll be lucky to make nationals with those elevated QTs (I'm right on the cusp) so biding my time until Master's in a year and a half.

Also, I'm betting you threw your back out with your sumo form - putting a lot of lordosis pressure on that lumbar spine by looking up for the entire lift. You ever hear of packing the neck? I had a lower back injury and changed my form to pack the neck on my deads. Basically it consists of making a double chin, looking at the floor at a 45deg angle when I start the lift and then looking straight ahead at the top. It will probably even help your max go up since you're stabilizing the spine more. All of my lower disc issues went away when I started doing this for everything, even accessories like bulgarian split squats. One of the major advantages is being able to get a bigger breath in the upright position. Oh, and it doesn't hurt that I learned this from one of the best coaches in the world at powerlifting. He referred me to this site:
http://charlieweingroff.com/2010/11/packing-in-the-neck/

 

[Deeko]

Ho hum, nothing terribly interesting to report lately, still lifting, but I tend to focus more on running in the summer if I'm not competing. Was on a work trip to London a few weeks, ago, did a nice 10 miler while I was there. Focusing mostly on higher reps / rehabbing my various injuries over the last few months but it's coming along, starting to get back towards strength again.

USAPL has added a new regional competition this year. I've already qualified based on being in Nationals last year. Regionals is only an hour or so away from here, and I'd have a shot to take home some hardware....we'll see. I don't have to decide until October, so we'll see where my numbers are then.

 

[SP33Demon]

Ho hum, nothing terribly interesting to report lately, still lifting, but I tend to focus more on running in the summer if I'm not competing. Was on a work trip to London a few weeks, ago, did a nice 10 miler while I was there. Focusing mostly on higher reps / rehabbing my various injuries over the last few months but it's coming along, starting to get back towards strength again.

USAPL has added a new regional competition this year. I've already qualified based on being in Nationals last year. Regionals is only an hour or so away from here, and I'd have a shot to take home some hardware....we'll see. I don't have to decide until October, so we'll see where my numbers are then.

I'll be there with some teammates Deeko. We should meet up, looking forward to hitting some deads for PRs (aiming for 550 which may or may not happen).

 

[Deeko]

Another year, another nationals in the books. 375 squat, 259 bench, 474 deadlift, 1108 total. It was a PR total, a PR squat for this weight class, and tied a PR bench. Deadlift was a bit off, but that's because I went for a 502 PR on my 3rd attempt and missed. I had a feeling that would happen - the 474 wasn't all that fast - but I already had a PR total, what's a few more pounds? Go for the big one.

Also, mismanaged the bench. I did poor kg/lb conversion during warm ups, which led to me doing a 255 as my last warm up instead of 210, so I was pretty drained. Otherwise I probably would have gotten my 3rd attempt (270). Ah well, still not a terrible meet if not a great one.

Going up a weight class again after this one. It's just too much work to stay in this 145 lb weight class, and when you get to the national level, everyone is much shorter and wider than me. If I spend the time to bulk up properly, I'll be more competitive a weight class up. It won't be easy though - the qualifying total for nationals in the 163 lb weight class is 1150, so clearly I have some work to do.

https://www.youtube.com/watch?v=M_Cq2p9SjTw

 

[purbeast0]

Congrats on the comp.

My only advice is to just watch your back and be careful with those lifts. The form on a lot of your lifts looks extremely dicey, especially the heavier squats, and I'm just telling you from personal experience as someone who fucked up their back squatting wrong, just be careful.

 

[Deeko]

With regards to form, especially squat form - I have disproportionately long femurs. It leads to a low bar, bent over squat like you see there. See: https://bretcontreras.com/how-femur-length-effects-squat-mechanics/

Believe it or not my squat is actually pretty safe, despite being bent over my back is fairly neutral. My deadlift form, I know could be better, and I've tweaked myself on the deadlift on more than one occasion. It's the same basic problem - a natural deadlift position just doesn't come natural to me - but more could be done there.

 

[ArchAngel777]

Congrats on your meet. Squats looked great.

 

[SNC]

Nice work. I am joining the USAPL in the masters 2A div. Shooting for the 275 class bench record.
I'm joining a little early so that my gym can have enough members for the gym to be included in addition to supporting a teen at the gym.
He hit a PR at the last meet on his 16th BD of a 425 dead at 138. There is a sanctioned meet on Dec 2nd in Ohio he going to shoot for 450.