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October 28, 2017 Strengthlifting Fall Classic Meet Report in Omaha.
Squats with sleeves: 200 kilos, 3 whites; 215 kilos, 3 whites; 227 kilos (500 lbs) for 3 whites and a meet unwrapped squat pr by 15 lbs.
Press: 85 kilos, 3 whites; 95 kilos for 3 reds (all of the judges said I had some knee kick, which I didn't notice but don't doubt); 100 kilos (220 lbs) for 3 whites for a small meet pr. On the last press I barely held it up fully extended as I started to lose my balance but they counted it.
Deadlifts: 215 kilos with 2 reds; 235 with 1 red and then 255 kilos (562 lbs) for 3 whites for an overall deadlift pr of about 11 lbs and a conventional pr of 22 lbs. I didn't love the deadlift judging at the meet. On the 1st deadlift, they said my knees were bent. However any apparent knee bend was due to overextension to emphasize that my shoulders were back. The judges were very picky about standing ramrod straight at the end for a second. On both the 2nd and 3rd deadlift I had to take several seconds at the end to go from standing up with shoulders back to shifting forward again to show that I could maintain a straight posture. I think part of the problem here was the judges were consulting pictures of a completed deadlift picture too closely when determining if it should be red lighted. I understand that the knees need to be locked out with shoulders back but it shouldn't be a hypertechnical comparison to a finished picture of the completed lift. There was a bit much of that type of judging on the press too, although it didn't happen to me, regarding control of the lift at the top. You shouldn't need to pause for several seconds at the top to demonstrate control. I feel like the judges were given too much specific info and pictures detailing each lift which led some of them to be hypercritical of successful lifts.
I weighed out at 233 lbs and got best male masters lifter, but didn't even place overall as there were some very good lifters at the meet.
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Congrats on the outstanding meet. Looks like you have made some fantastic increases from April until now. Well done!
I started Hepburn programming about 6 weeks ago as I've been following your log and I really like the simplicity. One question: Have you ever thought about starting over after testing...reset all weights to 80% and then run the whole body 3 day workout with the 2-3 minutes rest?
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Thanks for the congratulations! I think Hepburn programming works well if you're patient as you're moving the weights up slowly. In terms of doing a reset and moving the weights back down, I haven't really thought too much about it with the current Hepburn programming. I've run several different programs over the last 6 years or so since I started lifting seriously, many of which I tried reseting the weights back down for a rerun after I started stalling out. In general for me that led to fairly minimal gains over the course of the rerun program. I've got a powerlifting meet in Topeka on November 11, followed by a vacation shortly afterwards. After that, I plan on changing my programming up, but I'm still going to follow another Hepburn program. I'll switch bench and press to the C Program which starts with 5 sets of 3 reps and works up to 5 sets of 5 reps. On squats and deadlifts, I'll switch to the A Program which starts with 6 singles and works up to 10 singles. I'll drop the weights a fair amount for the C program on press/bench but probably just keep the weights the same on squats/deadlifts as I transition from the doubles/triples to singles. I will try to keep rest periods short, as I've found that I get too fatigued if my lifting sessions take more than an hour and a half. I can still lift after that, but the quality of the lifting drops off pretty quickly both in terms of the weight moved and my form.Originally Posted by DeanT
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October 31, 2017
Bench, paused @ 365 lbs-7 singles. Rpe 9.5. Varied rest periods. I was still not fully recovered from the meet. I'm going to skip or at least really reduce press frequency until after the powerlifting meet on Nov 11th to avoid any recurrent shoulder tendonitis issues.
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Nov 1, 2017
Bodywt 235 lbs
Squats @ 440 lbs-3,2,2,2 Rpe 9ish with sets/4 minutes.
Squats w/ wraps @ 440 lbs-2,2 Rpe 7-8. Pretty easy but exhausting as always with wraps. Around 6 minutes/set.
Chins-15, 10. I was getting into a time crunch so only did 2 sets with limited rest.
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Thanks for the info...I need to look into Hepburn programming more. I pretty much stole your idea with some minor modifications
Where in Topeka? That isn't far from me and it would be fun to check out a lifting comp.
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It's the NASA Kansas Regional Meet on Saturday, November 11th at the Ramada Inn Topeka West, 605 SW Fairlawn Rd.,Topeka, KS. This will be my first meet in Topeka, and actually my first time ever in Topeka.
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Just caught up on your log Buster. Well done at the meet!
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Ha ha...well, you haven't been missing much. Thanks for the info...I may see if one of my teenagers would like to come along. If I make it, I'll try to figure out who you are and say hello.
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Thanks. I've been making some slow progress over the last several months, but any progress is good for me at this point.
My name is Patrick Parry and I'm 44, 5'8" and around 235 lbs. I'd tell you to look for the bald guy with a beard, but that isn't a very unique look for powerlifting competitors. My 16 year old daughter will be competing there too. She's only been lifting seriously for abour 5 months and making good progress, although I'm sure she'd make better progress if I could get her to eat more.
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