Deeko's powerlifting thread

[mk52]

What's your 1RM on bench (raw) when you don't have to do the competition style pause with the bar on on your chest before you press?

I'm curious as to how much of a difference that pause makes.

 

[Deeko]

I actually haven't done this in a very long time. My assumption would be in the 270s. I've done 225x5 and somewhere around 250-255 for 3.

 

[Koing]

Originally posted by: brikis98
965lb total @ 144bw is pretty freaking beastly. What did the 1st place guy get?

BTW, I know I said it last time, but I'm still irked by the required pause at the bottom of the bench press. Just looks like an injury waiting to happen.

Rules are rules

But if no pause people would be bouncing the bar off their chest like crazy!

With a strict pause it makes the bench press 10x harder.

Good job Deeko!

Whats your bw now?

Koing

 

[Deeko]

I've settled back into my more natural weight in the lower 150s - its too much effort to stay below 148 all the time! My next meet isn't until December so I have plenty of time to decide if I want to go up to 165 or not. Leaning towards yes.

On the issue of the pause - some of the 275 or superheavys have such a short bench stroke, if there was no pause, there would be very little actual pressing in their bench - it would all be about bouncing and controlling the weight.

 

[Koing]

Yeah just lift at a more comfy weight and then cut for a comp. I see mate. I'm moving up also from 85 to 94. I'm 88.5kg currently in the mornings but I'm taking my time and and I'm not too worried about getting big fast. I just want to lift loads and being able to eat carbs is SO SWEET after low carbing for about 3yrs to keep my weight down for the 85's!!!

Koing

 

[Deeko]

haha it IS nice being able to eat. I'm actually pretty excited about the prospect of going up a weight class, if anything because I'll get to eat so much more!

 

[Koing]

Originally posted by: Deeko
haha it IS nice being able to eat. I'm actually pretty excited about the prospect of going up a weight class, if anything because I'll get to eat so much more!

DAM RIGHT

I LOVE pasta and rice

Koing

 

[Deeko]

Benched 260 yesterday.

For as much as my bench has been slowly but surely improving, you'd think I'd do a better competition bench than 242 one of these days...

 

[Deeko]

Went for a run today...can you tell I don't run much anymore? Then again, I was dragging my dog with me, which certainly does not help: http://maps.google.com/maps/ms...0.015358,0.042272&z=15

edit: compared to a similar route from last summer: http://sportstracker.nokia.com...ail/index.do?id=265980

Of course, neither of these compare to when I weighed 125 pounds in high school and ran regularly

 

[Deeko]

325x3 squat today.

 

[Deeko]

Bench yesterday. Finished with 235x5 which was decent. Did 2-board pause presses after that, up to 255x3, also decent. Finished up with standing overhead press - holy crap, I haven't done those in a long time, they were a bit shakey. Did 105x5, 115x5, 125x3.

 

[Deeko]

Squat today - singles. Was going for a PR. Hit 345, a small PR. Attempted 355, missed. Wasn't really feeling great, kinda stiff. I think fresh, and on a good day, I'd have gotten 355, possibly even 365.

345
355 miss

 

[Deeko]

benched tonight. 135x5 165x5 185x3 215x3 225x3 235x3, then reverse band presses, 325x3 375x3 415x3 425x2. Cleaned up with some tricep extensions. Decent night. Didn't want to push too hard because I'm lifting again tomorrow.

 

[Deeko]

I think I missed a couple of things in here. Oh well. Benched again tonight. Did pretty well, think I could have hit 255 if I'd tried.

Bench
95x5
135x5
165x5
195x3
225x3
245x3
250x3

3-board press
265x3
275x3
280x3

Seated shoulder press
95x5
135x5
155x3
155x3

 

[Deeko]

I still can't deadlift 400 pounds

135x5
225x3
275x2
315x1
365x1
400x1 miss
400x1 miss

reverse bands deadlifts
425x5
475x3
515x3
545x3
605x1 miss
585x1 miss

My deadlift is still stagnating and its getting frustrating. I hit 395 way back in late April/early May or so, and I haven't been able to improve at all. My squat has gone up about 40+ pounds in that time. I've put on bodyweight in that time too. There's no reason for this...

After the 400, I worked with my coach on my setup/approach with the reverse band pulls. It felt pretty good, I'll try that on regular pulls next time.

 

[Deeko]

Monday: Bench

95x5
135x5
165x3
195x3
225x5
230x5
235x4

1-board pause press
235x2
245x2
255x2

 

[Deeko]

Wednesday: Squat

135x5
185x3
225x3
255x2
275x5
285x5
305x5

12" Box squat:
225x5
255x5
275x4

Pretty good day here. PRs in both 5s and boxes. In fact, my top box sex was 265x3 before today, although I don't think I've really pushed those as hard as I could have.

 

[Deeko]

Easy back workout yesterday. Hamstrings were pretty beat up from squats a few days ago. Didn't push anything too hard.

lat pulldowns
120x8
140x6
160x5
180x5
190x3

one-armed dumbbell rows
120x8
130x5
140x5

good mornings
95x5
135x5
155x5

pullups
bwx10x3

 

[Deeko]

Bench
135x5
165x5
205x3
235x3
245x3
255x3

4 board press
275x2
300x2
315x2

standing shoulder press
95x3
115x3
135x3

Shoulder press is still a little awkward. After doing my last set, I talked to one of the strongmen at the gym (he has a pro card) about these, since its more up their alley than powerlifting. He recommended a way narrower grip than I was doing, and thinks I can get 20+ pounds out of that alone. Next time I'll do sets of 5 and play around with the grip to find what feels best. Then in a month or so I'll do some singles for the purposes of the AT competition. I should be able to hit a bodyweight press.

 

[Deeko]

Squat
135x5
185x5
225x3
275x3
305x3
315x1
315x1

reverse band squat
405x3
435x3
455x2

Didn't feel quite right yesterday. Lower back was kinda tight. Not a great workout.

 

[Deeko]

Deadlift
135x5
225x3
275x3
315x2
365x3
385x3
395x1

low box pull (about 4" off the floor)
365x3
365x3
395x3
405x3

t-bar row
135x5
160x5
180x5

Pretty good day today, again showing there's no excuse to not be pulling 400 off the floor. I worked the faster approach today, it felt pretty good, but I'm still not as consistent with it. Singles again 2 weeks from today.

 

[Deeko]

Bench
95x5
155x5
185x3
225x2
250x1
265x1 PR
270x1 PR

Band bench press
165x3
185x3

 

[crt1530]

Congratulations on the PR. Are those paused?

 

[Deeko]

Thanks. Yes, they were paused - by the book pauses though, which usually aren't USAPL pauses. The official rule just says the the bar has to be motionless, USAPL judges (especially here in WA where we have some of the strictest judges in the country) they'll leave you down there an extra second or two.

If I hit a 264 in the meet, I'll be happy with that.

 

[Red Dawn]

Good Job