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  1. #91
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    • wichita falls texas february 2021 seminar
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    • starting strength seminar february 2021
    07/28/13 Sunday. USAPL Rocky Mountain State Games powerlifting meet. Brief write-up:

    Squat: 185/200/205kg = 407/441/452lbs
    Bench: 130/140x/140kg = 286/308x/308lbs
    Deadlift: 227.5/240/245kg = 501/529/540lbs

    Total: 590kg = 1300.7lbs.



    Weighed in at 229.5lbs. Apparently the scale at my gym consistently reads about 6lbs high. I thought I was 235lbs.

    Squat:

    Opened with 185kg. It felt heavy taking it out of the rack, which worried me. The judges were being pretty strict on depth so I took it deeper than I usually try to. It came up alright -- didn't feel super easy -- but I got 3 white lights and the first lift jitters out of the way. Took 200kg for my second attempt, which ended up feeling easier, probably because the first lift was out of the way. Also 3 white lights. Went for my goal of 205kg and got it 2 whites, 1 red. I'm not sure why I got a red light. I got a white light from the side judge who was giving everyone a red on depth. The other side judge gave the red.

    Bench:

    The bars in the warmup room had different ring positions than the bar on the platform. The benches in the warmup room sucked but the competition bench was nice, which was a relief. Opened with 130kg and got it no problem. Went to 140 for my 2nd attempt with the plan to hit 145 on my 3rd attempt. However, I wasn't focused and loosened up at the bottom before getting the press command and didn't get it. I would've been pissed to only hit 286lbs on the bench after getting 330 in the gym so I made sure to focus on staying tight and got the 140kg/308lbs on my 3rd attempt without too much trouble.

    Deadlift:

    Without getting a 145kg bench I needed a 245kg pull to total 1300lbs. I wasn't sure if I could get it going in. My opener at 227.5kg went up easy and I moved on to my 2nd attempt of 240kg, which was easier than expected. At that point I was pretty sure I could hit 245. It was a long day (the meet took about 6 hours, lasting from 11am - 5pm, and we left for it at 6:30am) and I was tired but I got amped up for the last lift of the day and nailed the 245 for a 1300lb total. Looking at the video it actually moved pretty fast.

    In the end I got the total I wanted. I reached my goal for the squat and exceeded my goal for the deadlift. I need to practice paused benching more in the gym so I don't fuck it up at the meet.

    Next meet is in December and I'll be shooting for a 500lb squat and maybe a 1400lb total.

  2. #92
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    Nice work El! That squat was smooth. The judge that red lighted you was either not paying attention or smoking something.

  3. #93
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    Thanks! I wonder if maybe my knees weren't fully locked. I'm not used to thinking about it.

  4. #94
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    grats on the 1300, dude

  5. #95
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    Thanks Tom! 1500 is the next goal. USAPL raw nationals will be right next door next summer, hoping to hit it there.

  6. #96
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    Awesome job, Dan! Looked like you still had some left on that pull.

  7. #97
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    Thanks! I probably left a few pounds on the platform on both squat and deadlift but that's fine. Bench should've been higher too but I'll nail that in December.

    --------------------

    08/01/13 Thursday.

    Press:

    45x5/5/5
    95x5
    135x3
    155x1 (belt)
    165x5/5/5

    Did 3x5 to get back into the fold with the press. I've done 5x5x165 in the past. None of these sets were hard at all, which is reassuring.

    Standing hammer curl:

    30x10
    35x10/10

    Grippers:

    CoC#1: 2x5 each hand

    I really need to put my 1.5 and 2 into my gym bag. The #1 is way too easy.

  8. #98
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    Congrats on the meet. Very impressive lifting!

  9. #99
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    Thanks dude!

    ------------------------

    Switched my schedule from Sun/Tue/Thurs to Tue/Thurs/Sat to be in sync with my training partner. I went in on Sunday to bench but there was nobody around to spot me. There were literally five other people in the gym. I didn't trust any of them to either spot me correctly (hands off the bar, etc.) or be able to handle spotting nearly 300lbs.

    08/06/13 Tuesday.

    Bench:

    45x10
    135x5
    185x3
    225x2
    275x1
    290x5/5/5 (PR)

    The final rep of the 3rd set was tough because I got out of position and got stuck in a couple of places but I got it. Any other spotter besides my usual training partner would've had his hands all over the bar, which is exactly why I switched up my schedule. I'm gonna stick with fewer than 5 sets until I'm sure my pec strain from awhile back won't be a problem. I might even do single sets of 5 or some doubles and triples to push my 1RM away from my volume day. Having a 3x5x290 bench and barely being able to do 300x5 (I assume I can hit that) is pretty ridiculous. On squat I hit 405x5 with a volume day of 3x5x365. Speaking of the squat, I'm starting on the road to 500 by December.

    Squat:

    45x5 (trying out thumbless grip)
    135x5
    225x3
    285x2
    335x1 (belt) (thumbless grip felt weird on my shoulders, switched back to thumbs around and took a narrower than usual grip)
    375x5/5/5 (PR)

    I realized I was taking a narrower grip at the meet than I was in training and it felt a little better on my elbows so I tried it again here. So far so good. It did feel a little harder to stay upright with the narrower grip and I was having issues keeping my back tight.

    That's right Billy, after about 4 years of training I finally hit on squats what you did during your linear progression! Ya jerk! :-P

  10. #100
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    starting strength coach development program
    08/08/13 Thursday.

    Press:

    45x5/5/5
    95x5
    135x5
    165x1 (belt)
    190x2 (PR)

    Elbow was bothering me a little bit. It's always worst on the eccentric part of any movement.

    Seated cable row:

    168x10
    204x10/10/10

    Ab wheel:

    BWx10/10

    These really hurt my left elbow so I stopped after 2 sets.

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