USAPL Nebraska State Powerlifting Meet 4-27-13

I started having some allergy issues on 4-21, and it turned into a sinus infection.  On top of that this meet was drug tested so I was not able to really take anything to help.  My numbers weren't quite what I had hoped for, and I'm sure that was part of the reason.

Squat
507 (230 kg) - felt heavier than it should have
545 (247.5 kg) - I knew from this squat that I was not going to hit anywhere near the 580 or so I'd hoped for
561 (255 kg) - I just let myself lose tightness, and forgot to get my eyes up.  I missed this when I was like 3/4 of the way up.

After squatting I started to feel really shaky and all together not good.  I drank a bunch of water to try to help, but still felt the same going into benching.

Bench
352 (160 kg) - easy
380 (172.5 kg) - this actually felt pretty easy too
402 (182.5 kg) - I got stuck.  This was probably a combination of just not being as strong of bencher as I should be, feeling awful, and not being able to really feel good with the setup.

After this I drank like half a gallon of ice water, and they also turned some ventilation fans on to get the air moving.  Just cooling down a little bit made me feel a ton better going into deadlifting.

Deadlift
I was feeling kind of apprehensive about my opener, so I started warming up way to early just to make sure I didn't need to change it.  After working up to a super easy 545, I decided to leave it alone.

605 (275 kg) - smoked it
650 (295 kg) - easy - I was actually only going to go somewhere around 630, but Mike Taylor had me go higher.  I'm glad I did.
678 (307.5 kg) - I maybe should have gone a little bit lighter, but Mike picked this weight and I trust his judgement based on how I had looked.  I pulled it to just about my knees pretty quick, then just ran out of gas to get it any further and lock it out.

This just gives me some numbers to shoot for in September when I compete again.  I would like to go 585-600, 400+, and 675-700.

Events 4-14-13

Warm Up things
- jump rope
-stretch
-roll
-med ball tosses
-prowler walks
not in that order

Log clean once
270 x 5
270 x 4
270 x 3

I could definitely tell that my body was tired on this.  Probably from spending the whole day before doing some landscaping in my yard.

Farmers
2 80' runs with 245 per hand

Car DL
This is where things actually got heavy for the day.  We had no idea how much weight was actually at the handles until we weighed the frame after we were done.  Turns out the empty frame was 285 at the handle.

+200 x 5
+290 x 5
+380 x 3It turns out that Jesse was also standing on the frame for this set, so it was actually probably heavier than my top set since he weighs 240.
+470 x 3
+560 x 3

Keg Medley
270 and 220 keg x 80' each
2 runs
The first run was not fast.  The second run I thought was fast.

We are kind of getting in the habit of not loading stones enough again.  Even though the Gus is a keg load, I think I am going to make sure to get some stone loading in.

Squat 4-9-13

Jump Rope
Box Jumps
rolling
etc.

Safety Bar Squat
75 x 5
165 x 5 x 2
255 x 5 x 2
345 x 3
455 x 5
455 x 3

I was hoping for 8 here, but I'm not disappointed at all because this is the heaviest weight I've ever done for reps on this, and just a few weeks ago I barely got 8 with 425.

Paused Front Squat
275 x 2 x 3 sets

Glute Bridge
265 x 8
355 x 8 x 3

Inverse Ham Curl
4 plates assistance
3 sets of 6-8

Curls
Ab Strap Pulldown
Reverse Delt raises (I need to start doing these a couple times a week, along with more band pull aparts and things.)

4-7 Events

I got a really bad upset stomach the night before, and it carried over into training.  On top of that I was really sore and tired from the week of lifting.  It ended up being a decent day still.  It's days like this that make me confident that even on a day that I feel terrible I can still push myself and do well.

12" Log Clean and Press each
270 x 5 in 60 seconds
I had the sixth on my chest but ran out of time.  With some work, I think I'll get 6-8 on this.  I just need a little better conditioning with cleaning each.
300 x 3 press one, then clean 2 more

Farmer's Walk
I just skipped to my working weight instead of wasting energy.
300 per hand x 80 feet x 2 runs
I felt like the first run was ok, then the second run I was moving along pretty quickly.
Again, it's nice to know that even with my back and legs feeling like dog shit that the pick and my grip aren't a problem up to this weight.

Car DL Simulator
I did not want to do this at all, then Troy did 26 reps so I knew I had to do it and get to at least 20.
600 pounds x 22 reps in 60 seconds
I'm going to try this with my suit on and straps down next week to see how it feels.

Keg Load
48"
290 x 8

Keg Medley (we kept it lighter)
250 keg, 200 keg
80 feet each x 1 run

4-5 ME Deadlift

We were planning on going for a max double.  Little did we know that benching heavy after not benching at all for 6+ weeks would make us very sore, especially our backs and hamstrings.

Dead
245 x 3
335 x 3
445 x 2
535 x 2
585 x 1
625 x 1 no straps, then I tried to strap up and pull another and failed.

http://www.youtube.com/watch?v=OkV7Tdw8lJA

I'm honestly not too upset that I pulled 625 being really sore from the day before.  I'm hoping to hit close to 650 in the meet.

Lat Pulldown with narrow handle
140 x 10 x 4

Reverse GHR thing
sets of 5, I had 180 pounds of assisstance

I can't remember what else, probably not much.

4-4 Press

We decided to not really follow the cube and to see where our paused bench was at since we are competing in a few weeks in the USAPL Nebaraska State Meet.  Benching with flat feet pretty much takes any leg drive out for me.

Bench
135 x 5 x 2
185 x 5
225 x 5
275 x 3
315 x 1
350 x 1
375 x 1
405 x 1 x 2 the first was ok, the second I had my ass way off the bench

Pin Press
225 x 3
205 x 5 x 3

I feel like I did some kind of tricep work here, but don't remember what.

Grenade ball single arm Tricep pressdown
weight x 10-12 x 4

DB front and lateral raises
I kept these light and tried to focus on just using my shoulder, and not my lat and back.
15 x 10-12 x 3 sets each

Jump Rope

4-2 DE Squat

4-2 DE Squat

BBBS

315 x 2 x 5

I switched to front squat because my shoulders and elbows were bothering me.

315 x 2 x 3

GHR

a bunch

Leg Extension

100 x 10 x 3

Grippers