Member
November 3, 2017
Bench, paused @ 365 lbs-8 singles. Rpe 9.7 last single. 3 minutes/single.
November 4, 2017
Bodywt 237 lbs
Deadlifts @ 465 lbs-3,2,2,2,2,2 About 4-5 minutes/set. I'd say Rpe was around 9.7 at the end, but I think my thumb pain placed a role in that. At the strengthlifting meet on October 28th, I tore a pretty good cut into my left thumb on my 2nd attempt. It wasn't bleeding but you could see the red tissue under the epidermis. I taped over it for my 3rd attempt, and tore a chunk out of my thumb on the 3rd deadlift. It still didn't bleed but I had about a 1/4-1/2 inch hole that moderately hurt untouched and felt like an electric shock when touched. It still hasn't fully healed and it got progressively more painful over the course of the deadlift session. Hopefully it doesn''t cause issues this coming Saturday.
Member
November 6, 2017
Bench, paused @ 365 lbs-10 singles. Rpe 9.25. About 3 min/set
Press @ 185 lbs-3
Press @ 195 lbs-3 Rpe 8.5. Just a little bit of press work as meet is on the 11th. I'll do about 3 sets of squats tomorrow and that's it. Maybe some chins.
Member
Nov 7, 2017
Squats w/ wraps @ 440 lbs-3,3. PR. Really only a PR because I typically don't do more than 2 reps when my knees are wrapped. These were around rpe 8-8.5 but still a bit tiring. I really just wanted to make sure I'm not detrained for meet on the 11th.
Chins-12,12
Member
November 11, 2017 NASA Kansas Regional Meet Report
I did the NASA Kansas Regional Powerlifting Meet on November 11th in Topeka with my daughter Kate. I didn't cut any weight so weighed in at 234 lbs the night before. Competed in Masters 1, unequipped powerlifting with wraps. Overall, it was kind of a mixed bag for my lifts.
Squats: I opened at 205 kilos. I was pretty happy that I had just finished wrapping my knees as I was on deck, and then the guy in front of me spent about 2 minutes messing around with his belt and putting chalk on his hands. He readjusted the belt three different times, and twice applied chalk. My feet were already getting numb from the wraps by the time he finally squatted, and then the loaders couldn't remember the plate loading for my weight and took another 2 minutes or so. I thought I was going to fall over as I couldn't feel my feet at all, but did get it up for 3 whites. I think I've missed as many squats due to my wraps as made them based on the wraps so that's an ongoing issue for me. I then got 2 reds on my second squat at 225 kilos (496 lbs) for depth so I redid that weight with success for my 3rd attempt at 225 kilos. Kind of a bit disappointing, as I did 500 lbs 2 weeks ago in competition without wraps, but I didn't feel like chancing a greater weight as they were being super strict regarding depth. A guy there I knew was crushed when he hit just over 600 lbs, a long term goal of his, and got 2 reds on depth. I was at an angle when he squatted and that squat was absolutely deep enough and video from the other side also showed good depth.
Bench: I opened at 160 kilos. Easy. I then did 170 kilos (375 lbs) on 2nd bench attempt which was still pretty easy so tried to get 182.5 kilos (402 lbs) on 3rd try but got stuck about 3 inches above my chest. It was close, but I'm just not there yet. It does look like my bench is an unequipped Iowa state NASA Masters 1 record at 242 lb weight class, although they haven't updated the records in 2 years.
Deadlifts: I was happy in hitting all my deadlifts (220 kilos, 240 kilos, 260 kilos) with a new personal record of 260 kilos (573 lbs). 260 was my limit and my grip on my left side started to give out.
Overall my total is 655 kilos, just a tiny pr over my previous best total of 652.5, but that previous number was at a bodywt of 217 lbs so my Wilks number is much worse here. Even if I'd had a chance to hit my 3rd squat, I still think my Wilks number would have been better when I weighed less. The reality is that at 5'7", I'm carrying aroung too much extra bodyfat at 235 lbs. I'm better off pulling my weight back down to 225 and doing a small cut on meet days.
Last edited by bustermonkey2; 11-27-2017 at 11:33 AM.
Member
Nov 14, 2017
They just released the fall 2017 Strengthlifting results. I came in 32nd overall in terms of men out of 204 (and the 1st masters lifter that was over 40 years of age) and 5th for masters out of 52. Not too bad but I think I'm going to drop a little weight as my extra fluffiness around the middle is affecting the wilks number adversely. Nothing too drastic, maybe 10-12 lbs or so.
Member
Congrats on the meet (especially that dead lift PR) and I'm sorry to hear about your adventures in knee wrapping...that sounds terrible. Kudos on the overall finish in the Fall Classic!
Sorry I wasn't able to make it out to the meet. I had planned to go, but I must have poorly communicated the plan to my wife because she had me tiling floor all weekend! ha ha
I'm interested to see where you take your programming from here.
Member
Thanks!. I'll be taking about 2 light weeks before I jump back in with altered programming. I've got some kind of a left calf injury that I got from the meet, likely from that first squat where the wraps were on too long, and I want to be fully healed up. I'm planning on switching to Hepburn Program A for squats and deads and program C for bench and press. I won't be doing the pump phase though. It should look something like this, at least intially:Originally Posted by DeanT
Monday:
Bench- 5 sets of 3-5 reps where you start at 4,3,3,3,3 and then keep adding a rep each session until 5 x 5 is reached and then more weight is added.
Squats- 6-10 singles. Add one single per day until 10 singles then increase weight.
Tuesday:
Press- 5 sets of 3-5 reps where you start at 4,3,3,3,3 and then keep adding a rep each session until 5 x 5 is reached and then more weight is added.
Deads- 6-10 singles. Add one single per day until 10 singles then increase weight.
Wednesday Off
Thursday: Same as Monday plan.
Friday: Same as Tuesday plan.
Initially, the weights will be relatively light so it should be feasible to do this 4 days a weeks with limited rest between sets, 3 minutes per set. On Bench, I'll start with 315 lbs, on squats 440 lbs, on press 185 lbs, and on deads 465 lbs. As the weight goes up, I'll have to adjust for either more rest days or more time between sets.
Last edited by bustermonkey2; 11-15-2017 at 04:57 PM.
Member
Nov 16, 2017
Bodywt 234 lbs
I'm going to do a few light workouts until after Thanksgiving when I switch into regular training again. I really want to just avoid detraining while giving myself a chance to recharge.
Bench @ 315 lbs-5,5 Rpe 9ish.
Squats @ 405-5,5 Rpe 8.5 but very tiring.
Press @ 185-3,3. Rpe 8
Member
Nov 25, 2017
Bodywt 236 lbs
I just came back from a much needed vacation in Cabo. Time to get started on my new Hepburn inspired programming.
Bench @ 315 lbs-3,3,3,3,3 Rpe 8.5. Not too bad. Pretty short rest periods.
Squats @ 440 lbs-6 singles. Rpe 9. Harder than it should have been but between the last 2 meets and my vacation, I haven't been getting regular workouts done much over the last month.
November 26, 2017
Bodywt 235 lbs. I'm planning on pulling my weight back down to around 225 lbs and then do small cuts to make 220 lb weight class. I'm simply a better lifter at 220 than 242. I'm a bit too fluffy around the middle right now which affects my deadlift setup.
Press @ 185 lbs-3,3,3,3,3 Rpe 8.5. Short rest periods.
Deadlifts @ 465 lbs-6 singles. Rpe 9. Tiring. I looking at my log, I haven't done any deadelift sessions in over 3 weeks. It'll come back I'm sure.
Member
November 28, 2017
Bench, 1st rep paused @ 315-4,3,3,3,3 Rpe 8.5 Set/2 minutes
Squats @ 440 lbs-7 singles
Chins-12,5. Haven't done these in a long time. Sore lats on 2nd set.
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