Skid (Marc's) log

[bustermonkey2]

Good luck at the meet!

[skid]

Canadian Nationals - 105KG Masters II Class

I lifted on Wednesday and my son lifted Friday. We spent the day in Banff yesterday at the sulphur hot springs, and flew back home late last night. The meet was well run and in a great venue. I got to meet some famous powerlifters (Kelly Branton, Blaine Somner, etc.) and personalities as well. My son did a workout at Calgary Barbell which is the home gym of Bryce Krawczyk which was kind of cool.

Meet results:
Squat - 195, 205, 212.5KG or 468lbs. Got all three lifts; 212.5 was a grinder which was surprising since 465 went well and fast in training.

Bench - 155F, 155KG or 341lbs, 160F - Rookie failed my first bench by not waiting for the start command. Got the second lift but failed the third. Interesting that the first 155 was easy, the second was hard, and 160 wouldn't go. I was expecting to do 165 or so.

Deadlift - 220, 235, 242.5KG or 534lbs, - Got all three lifts. 242.5 was difficult.

Total - 610KG or 1342lbs. Made a 2.5KG PR from my previous best. I finished 2nd in my class and won the silver. I had no chance of beating the first place competitor who totaled 668.

Wilks - 367.769 - Enough to qualify for the Worlds, as the minimum Wilks is 365 for a masters II lifter.

I was a little disappointed with my performance, as I had done better lifts in training just before the meet. I was near the weight cut off so to be on the safe side I didn't eat much the day before and dehydrated myself before the meet which likely affecting things a bit. Class limit was 105KG and I came in at 102.44KG or 225lbs, so I over compensated a bit. Lifting at 08:30am in the morning didn't help either.

It was quite an experience. Things moved fast and it seemed like I just finished a lift and within a few minutes it was my turn again. With 500+ lifters at the meet there were 2 platforms going simultaneously, so there was lots happening all the time. They had Geno "the pirate" Biancheri as the announcer and he kept the crowd well entertained. My mom who lives in Calgary had never been to a meet before and really enjoyed it. I met Viola from the forums who lifted, coached, and was a meet official as well.

I'm sure I'm leaving things out. The event was live streamed and is on you tube as well, so I'll patch together a video of my lifts soon. The camera angles were spot on.

[skid]

1st workout after meet:

500M row warm up

I dug out 5/3/1 workout that I got from Andy Baker a few years ago. This is a linear program that was quite successful for me when I did it last. I'll do this until I determine whether I will be invited to the Worlds in June which I should find out in a couple of weeks. If I'm not invited to the worlds I'm going to cut 25 pounds or so. I've got a Hawaiian vacation coming up in a couple months so I'll try to work on my beach body

OH Press
175-5,5,5, - All done at RPE 7 or so. Taking it easy to start...

Close grip bench
225-10, I'm going to follow Oldster's advice and work up to a body weight CGBP set of 20 reps. Could have done 5 or so more but taking it easy to start. I'll add a rep or so each week until I hit 20.
265-8,7,5, at rpe 8 or so.

Dips
BW-8,8,8, at rpe 7ish. No issues with my shoulders with these.

Cable tricep press downs
135-10,12,12,

[Meshuggah]

Nice job at the meet, Skid.

[Oldster]

Awesome job at your comp, Skid! Congrats just doesn't feel like enough. Ya did us proud, man!

Close grip bench
225-10, I'm going to follow Oldster's advice and work up to a body weight CGBP set of 20 reps. Could have done 5 or so more but taking it easy to start. I'll add a rep or so each week until I hit 20.
265-8,7,5, at rpe 8 or so.

20 or more, man!

My buddy and I used to always use BWx20 as a warmup even on heavy day and it worked very well. Takes a bit to get used to it, but you'll get in shape relatively quickly.

[skid]

Thanks Buster, Shug and Oldster! Appreciate the kind words!

Warm up 500m row

Squat
365-1 - Was going to do 3 sets of 5 but still felt sore, weak and creaky from the meet so dropped weight
315-5,5,5, - Last set felt the best

Chins
OH-BW-8,8,
UH-BW-6,8, - First set of supinated hurt my wrist a bit, 2nd was ok.

Strict BB Row
135-12,12,12, - Could have went heavier but didn't

Curls
95-12,12,12,

[skid]

500M row

Comp Bench
275-5,5,5 - last set was @8 or so

Strict Press
190-3,3,3, - @7is

30 degree incline DB Bench press
65-12,13,16 - Pretty easy. Wish I had a 75 DB

Decline DB Bench press
85-10,10

Abz
Ab wheel-5,6, right elbow bothered me a bit
Reverse Hyper with red band - 10,10,
Hanging knee raise - 10,10,

[Oldster]

Feel free to slap me down, Skid, but do you do enough overall volume on benches for optimum strength gains?

I'm curious to where your sticking point is.

[skid]

Feel free to slap me down, Skid, but do you do enough overall volume on benches for optimum strength gains?

I'm curious to where your sticking point is.

For the past few months I have been doing pressing movements twice per week. Usually at least two different pressing movements per work out. I don't include warm ups in my log.

I typically fail a few inches off my chest.

Do you think I need more volume? Any recommendations? Just yesterday I was looking at Candito's advanced bench program thinking I should try it...

[skid]

500M row - 1:55

This week's post meet workouts were relatively light. Will up the effort next week.

Light Squat - 320-3,3,3, used SSB - Drove the bar up as fast as possible

Deadlift - Back's feeling better.
405-5,5,5,

Stiff Leg Deadlift
315-8,8,

Shrugs
315-15,15,15,