JSutt's powerlifting + oly lifting log: chasing the supertotal

[Jonathan Sutton]

Doing that beltless is crazy man! Id have grinded out one and died.

Ah, I think the planets just aligned or something, it was nothing special.

Wednesday

Warmed up with snatches up to 50 - some ok, some not great. Iron plates are still limiting but I've been practicing going under into a full snatch as fast as possible.

High pulls
Worked up to 120x3x2, 130x1 and 140x3x3. Decent enough height without straps.

Deadlift (conventional w/lifting shoes)
180x1
200x1
205xf oof. Could have got it but wasn't worth the effort.

Spent about 15 minutes foam rolling. Tried using a lacrosse ball on my hips but damn, no way. Too painful. I recently got a bit of money from my grandparents so I think I'm going to invest in a soft tissue massage next week, maybe after maxing out on the squat, bench & deadlift this weekend.

[Jonathan Sutton]

Sunday

Stiffened up a lot since Wednesday. Really didn't feel like lifting today.

Squat
60x5
100x5
120x3
140x3
150x1
160x1
170x1
180x1
190x1
195x1
200x1 - beltless PR. Reckon it would have gone for a double no problem.

Bench
Don't even want to write it down. Crap. Shoulders are still recovering from tendinitis I guess.

Deadlift
Straight leg up to 160x1 - PR maybe?
180x1
190x1
200x1
210x1 - not bad for no chalk and a completely smooth, knurling-less bar. Happy with that.

Gotta eat up this week, my weight was down to 87.5kg this morning. I'm still consistently amazed though at how little correlation there is between the way I feel and my lifts.

[Jonathan Sutton]

Tuesday

Slept about 10 hours Sunday night and at least 9 hours last night, so feeling pretty good. I'll write up all the warm-ups because today went well.

Bench
barx10
50x5
60x5
70x5
80x5
85x3
90x1
95x1
100x1
(belt on)
105x2 - same as previous rep PR but better lifts. Solid.
95x5x3 - RPE9.5 on the last.

Squat - started running out of time, had to pick up Mrs JSutt from work.
barx10
100x5
140x3
150x1
160x1
Really running out of time here - 5 minutes left - so hit 170x10.
60x10 to warm down & got out of there.

My muscles realised what had happened about ten minutes later and started cramping up haha, didn't give those suckers any warning about that one. Good session!

[Jonathan Sutton]

Friday

Got a trigger point massage on Wednesday to release the infraspinatus and teres minor which were super tight. Still feeling a bit stiff in the shoulders even today.

Bench
105x2 - failed the second rep, bleh. The warmups and everything just felt really slow.
95x3x5 - only started feeling snappy by the fifth set.

Squat
200x2 - rep PR. Went too deep on the second & lost tightness at the bottom & banged the bar on the safety. Would have easily got three but I was still happy with that.

Deadlift
200x1 - felt pretty heavy, but then deadlift starts feeling heavy at 180 and keeps feeling heavy until it doesn't break off the ground.

Decent last heavy session & a squat PR, but not feeling great about that bench press. One more medium session on Monday and a light one on Thursday.

[Jonathan Sutton]

Monday

Feeling pretty beaten up over the weekend. Got an ok amount of sleep but I'm definitely not eating enough.

Squat (no belt, wrist wraps, knee sleeves)
Warmed up quickly - 60x5, 100x5, 140x3, 160x1, 170x1, 180x1, 190x1
200x3- rep PR. That's a bit better. Main difference from Friday was that I went to the uni gym & used a mirror, so I could be a lot more precise about parallel & not going too low.

Bench (belt, wrist wraps)
Same deal - warmed up quickly with barx10, 40x5, 60x3, 80x1, 90x1, 95x1, 100x1
105x3 - rep PR, good lifts. Maybe I'm just weird or something, but the only thing that works for me is a very narrow grip (just outside the inner edge of the knurling).

Snatch grip deads
60x5
100x5
120x5 - kinda hard to hang on to these

Straight leg deads
120x5

Thoroughly decent session. Like I said, feeling beaten up, but hopefully Saturday will go well.

Planning on:

Squat
1) 200 2) 210 3) ???

Bench
1) 105 2) 110 3) 115

Deadlift
1) 220 and I'll leave the rest open.

[PaulBeech]

Same here. Narrow grip bench moves so much better and I'm just as strong with it.

[Jonathan Sutton]

Thursday

Final training session before the meet a la Bill Starr's (RIP) recommendation in Defying Gravity. Did the following as a circuit:

Squat - 60x5, 100x5, 140x5
Bench - 60x5, 70x5, 85x5
Power clean - 60x5x3

Really got the heart rate up! I don't like conditioning. Followed it up with 20 minutes of stretching and foam rolling and a contrast shower, and I'm feeling pretty good for the weekend.

[Jonathan Sutton]

Saturday - meet day! South Island champs and probably my last serious meet until next year.

I'm pretty buggered so I'll keep it short. Drove up yesterday, which took around 6 hours - mistake - should have come up on Thursday so all the knots and cramps from being stuck in the car that long could relax. Really felt stiff and sore this morning.

Weighed in at 86.75kg, so definitely on the low side for the 93kg class. Lifting started at 2.30

Squat - decided to compete beltless, I think my belt's too wide and it's been screwing up my lifts.
1) 200kg
2) 210 - 10kg PR. Bit of a grinder and pulled my quadratus lumborum a little.
3) 215 X = no way that was going up.

Bench
1) 105
2) 110
3) 115 - 5kg PR, happy with that. Butt lifted a little but I only got one red light - dodged a bullet there!

Deadlift
1) 220 - slow
2) 235 - griiiiiiiiiind
3) 245 X - didn't even break it off the ground

Overall happy with making a squat and a bench PR, even if I messed up the deadlift. 235 was still ok considering my back was really hurting. 560kg total put me in second place. Now I'm taking a week off to binge on junk food and slob about :-) I'm pretty tired of meet training cycles so I might do some bodybuilding or strongman type training for a few weeks. Don't expect my log title to be accurate for very long.

Meet video up in the next couple of days!

[Simon Rest]

Nice stuff mate. 560 at 87 is pretty bloody good

[Jonathan Sutton]

Nice stuff mate. 560 at 87 is pretty bloody good

Thanks, I was hoping for a little better but it's been good hitting PR's at each meet.