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Thread: Finding Out that the Iron Never Lies

  1. #1241
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    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    Oct 15, 2019
    Bodywt 237 lbs. I was 240 yesterday so I need to drop weight pretty quick if I want to compete at 220 on Oct 26th.
    I stubbed my toe pretty good a few days ago. Although that pain subsided within a day, I was on vacation at the time so had to limp most of the day while we were seeing various attractions. As a result, my calf is tender from compensating for the limp. I'm hoping I can squat tomorrow, and so am alternating bench day with my normal squat day.
    Bench w/ wraps @ 365 lbs-2. Rpe 9.25
    Bench @ 340 lbs-5. PR. Rpe 10. Last rep wasn't pretty but I got it. First bench pr in about 2 1/2 years.
    Bench @ 315 lbs-6; @ 295 lbs-8.

    Cable pressdown @ 130 lbs-15,15,15

  2. #1242
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    Oct 16, 2019
    Bodywt 235 lbs
    Squats w/ wraps @ 505 lbs-2 PR. Rpe 9.75. Not an absolute limit but pretty close.
    Squats @ 380 lbs-8 PR; @ 335 lbs-10. Exhausted by the end.
    Chins-10,10 Dead tired

  3. #1243
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    Oct 18, 2019
    Bodywt 233 lbs. Still a bunch of weight to drop to get to 220 by 10/25/19. If I can get it to 226 or so by the 24th I'll be in good shape to just do a further water cut.

    I'm still not fully recovered from bench day on 10/15 but wanted to get another full bench workout yet this week.
    Bench w/ wraps @ 370 lbs-1. Rpe 9.25. Not great but I could tell I'm not fully recovered during warmups.
    Bench @ 265 lbs-3,3,3,3,3,3,3,3,3,3 Set every 1 1/2 minutes.

  4. #1244
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    Oct 20, 2019
    Bodywt 232 lbs
    Partial deads @ 515 lbs-5. Rpe 10. Absolute limit. Last rep I only barely got to top of knee.
    Skipped backoff set as meet is 10/26 and wanted to be fully recovered.

  5. #1245
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    Oct 22, 2019
    Bodywt 231 lbs

    Last workout before meet. Light session just to avoid detraining.
    Bench @ 315 lbs-5; @ 225 lbs-10
    Squats @ 385 lbs-5; @ 315 lbs-7

  6. #1246
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    Oct 26, 2019 Meet Report NASA Iowa Regional in Des Moines

    Competed in the Iowa Regional Powerlifting Meet in the Masters 1 unequipped division at 220 lbs. This was a bit of a mixed bag for me. I cut weight from 240 lbs on October 15 to my weigh-in of 219 lbs on October 25th which was pretty miserable. Went from 227 to 219 on the 25th itself. When I got up to compete on the 26th was back to 229 lbs.

    Small meet so only 1 flight for each lift that went pretty fast, maybe too quick as I didn't feel fully recovered on most of my 3rd attempts.

    On squats I hit all 3 attempts with the 3rd at 232.5 kilos (513 pounds) for a state record.

    Bench I did 1st 2 attempts successfully with the 2nd at 165 kilos or 364 lbs. On 3rd I went for 175 kilo (386 lbs) but got stuck about 2 inches off my chest. It felt pretty close though, enough so that I think I may have got it with a few more minutes rest.

    On deadlifts, I hit both of first 2 attempts with the 2nd at 250 kilos (551 lbs). On my third deadlift, I tried 265 kilos (584 lbs) which I was able to lift all the way, but got red lighted for hitching at the top. Sucks. It was a true grind. I would almost rather not have lifted it at all. Maybe next time.

    1428 lb total. I'm going to take about a week off and then start ramping back up. Maybe try some Westside style programming.

  7. #1247
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    I took about a week off after the meet. I didn't feel too bad but I felt like my knees sometimes can use a week off squatting once in a while. I'm going to switch my programming to Baker Barbell club powerbuilding for a while. I'm not planning on another competition until spring at the earliest.

    New Programming Baker Barbell Club Powerbuilding week 123

    Nov 2, 2019
    Bodywt 231 lbs
    Press @ 205 lbs-0. This was terrible. Likely the result of doing no pressing in over a month. Was doing 225 just over a month ago.
    Press @ 185-1 Rpe 9.0
    Press @ 165-4; @ 155-9, @ 145-10 @ 135-11. Shoulders really feeling it.
    Chest supported Row @ 70 lbs-12,12,12,12
    Rear db delt raises@ 10 lbs-10; @ 8-10,7
    Side db delt raises@ 10 lbs-10; @ 8-10,10
    Ez curl lying triceps extensions @ 75 lbs-10,10,10

    Nov 5, 2019
    Rack pull @ 585 lbs-1; @ 605 lbs-1 Rpe 9.75. Heaviest I've ever attempted at rack pull.R
    Rack pull @ 545-3
    Front squats @ 135 lbs-4,5,5 First time doing front squats in years. Not even close to well balanced.
    Leg extensions @ 120 lbs-10, @ 80 lbs-15,15
    Leg curls @ 45 lbs-15,15,15
    Calf raises @ 70 lbs-50 reps total (20,15,15)

    Nov 7. 2019
    Bench @ 255 lbs-3,3,3,3,3,3,3,3,3,3 Set every 1 1/2 min
    Db seated press @ 35 lbs-15 @ 40-12,10
    Pullups w straps wide grip-5,5,5,5,5
    Dips w/ 45 lbs-12,12,12
    Bbell curls @ 65 lbs-15,12,10

    Nov 8, 2019
    Beltless sqt @ 325 lbs-3,3,3,3,3,3,3,3 First 4 sets every 2 min, 2nd 4 sets every 3 min
    Deads @ 435 lbs-2,2,2. These were supposed to be quick but really didn't move that quickly
    Leg press @ 180 lbs-20,20,20
    Decline situps-15,15,15
    Back extensions-12,12,12

  8. #1248
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    Week 124 Powerbuilding
    Nov 11, 2019
    Bodywt 236 lbs
    Spoto press @ 335 lbs-1 Rpe 9.25; @ 300-4; 235-5,5,5,5,5
    Chest supported row @ 80 lbs-12,12,12,10
    Upright bb row @ 65 lbs-10; @ 55-10; @ 45-10,10,10
    French press @ 45 lbs-15; @65-12,12

    Nov 13, 2019
    Pin squats @ 405 lbs-1; @ 435 -1; @ 365- 3,3,3
    Rack pull w straps @ 425 lbs-10 Exhausting
    Leg extensions @ 90 lbs-15,15,15
    Leg curls @ 50 lbs-12,12,12
    Calf raises @ 75 lbs-50 total (20,10,12,8)

    Nov 15,2019
    Bench @ 265 lbs-3,3,3,3,3,3,3,3,3,3 Set every 90 seconds
    Chins-8,7,6,5,5 31 total
    dips w/ 45 lbs-12,12,12
    shrugs @ 135 lbs-20,17,15

    Nov 18, 2019
    Beltless squats @ 345 lbs2,2,2,2,2,2,2,2,2,2 Set every 120 seconds
    Deads @ 455 lbs-1,1,1,1,2 Set every 120 seconds
    Had to stop due to time constraints

  9. #1249
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    Nov 20, 2019
    Bodywt 232 lbs
    DB bench @100 lbs-8,8,8
    Incline bench @ 205 lbs-7; @ 185 lbs-8; @ 165 lbs-9
    Chest supported rows @ 80 lbs-12,12,12,12
    Rear db delt raises @ 8 lbs-12,12,12
    Side db raises @ 8 lbs-5,15,15
    Cable pressdown @ 120 lbs-20,20,20

    Nov 22, 2019
    Beltless deficit deads (3-4 inches) @ 405 lbs1; @ 455 lbs-1 @ 475 lbs-1 Rpe 9.5 ; @405 lbs-4; @ 355 lbs w/ straps-5,5,5
    Leg extensions @ 90 lbs-15; @ 100-15,15,15
    Leg curls @ 50 lbs-15,15,15
    Calf raises @ 80 lbs-50 total (20,15,10,5)

    Nov 23, 2019
    Bench @ 285 lbs-3,3,3,3,3,3,3,3,3,3- 1.5 min/set
    Press @ 145 lbs-10,9; @ 135-10
    Pullups-5,4,3,3,3,3,2,2 (25 total)
    dips w/ 45 lbs-15,12,10
    seated db curls @ 25 lbs-2 too heavy; @ 15 lbs-12,12

    Nov 26, 2019
    Beltless sqts @ 365 lbs-2,2,2,2,2,2,2,2,2,2 Set every 2 minutes
    Deads @ 495 lbs-1,1,1 -4 min rest periods
    Leg press @ 225 lbs-15; @ 275-15,15
    Decline situps-15,15,15
    Back extensions -15,15,15

  10. #1250
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    starting strength coach development program
    Nov 27, 2019
    3 Ct paused bench w/ wraps @345 lbs-1 Rpe 9.5
    3 ct paused bench @ 315-2,2
    Touch n go bench @ 245-16; @ 225-20
    Chest supported row @ 85 lbs-10,10,10,10
    Upright row @ 65lbs-10; @ 55-10,10;@45-10,10
    lying db tricep extensions @ 25 lbs-15;@30-10,10

    Dec 1, 2019
    High bar sqt @ 385 lbs-3 Rpe 9.0; 305 lbs-8;@285-8;@265-8
    Rom. deads w/ straps @ 135 lbs-8,9,8
    Leg curls @ 50 lbs-10,10,10
    calf raises @ 90 lbs-50 total (15,12,10,8,5)

    Dec 3, 2019
    Bench @ 305 lbs-2,2,2,2,2,2,2,2,2,2 Set every 2 min
    Seated db press @ 45 lbs-12,12,12
    dips w/ 45 lbs-15,15,12
    bb curls @ 45 lbs-30 total(15,8,7)
    had to skip chins as it was being used

    Dec 6, 2019
    Bdywt 233 bs
    Beltless sqts @ 385 lbs-2,2,2,2,2,2,2,2 Set every 3.5 minutes
    Beltless deads @ 405 lbs-2,2,2,2,2,2,2 Set every 3.5 mnutes
    Leg Press @ 275 lbs-15,15,15
    decline situps-15,15,15
    Back extensions-15,15,15 Situps and extensions supersetted

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