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09-17-2017, 05:35 PM
#591
What a weekend!
I lifted in the Powerlifting for Pups meet at Atlanta Barbell on Saturday. Just to resolve the suspense, I placed first in my division, got my little trophy woohoo. Of course I was the only lifter in Masters 1A 120+, so...
It was a great meet. I went 8 for 9. The judging was thorough and very fair, I thought.
I opened with 190 (418), moved to 205 (451), and then hit 220 (484). I got all whites for all SQs. The head judge did get a little fussy about my hand contact with the bar. After my first SQ he laid out that all fingers must be in contact with the bar. So on my second attempt I took my grip and before I dipped under the bar asked him if that would work. He said it would. Nobody fussed about my thumbs, so that was great. 220 moved fairly easily. I should have gone with 225. I would have gotten it.
Bench went well, opened with 130 (286), went to 140 (308), and then 147.5 (324.5). No issues with B.
DL was OK. I opened with 197.5 (434.5), second attempt was 205 (451), and third attempt was 230 (506). I had several things go south during DLs. I got a red light on each attempt for soft lockouts at the knee. I requested the incorrect weight for my second attempt and didn't realize until my minute was up. I meant to request 215 (473). The third attempt went all the way to the top, grip was good, but I couldn't get my lockout. I need to strengthen my upper back. My shoulders and pecs were on fire after that third rep.
The venue was great, everything started on time, and we were done lifting by 3:30p with a 50 person roster. Team Rohr did a great job running the meet.
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09-19-2017, 03:56 AM
#592
9/6 BW: 292
GGW Wk17 WO2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x5x2- 14, 3 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
165x1
185x3x3 - 18, 3, 3 minute splits
Lat Pulldowns:
70x10
120x6x3 - 1, 1, 1 minute splits
Meh. Trying to keep the blood moving and joints loose.
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09-20-2017, 06:10 PM
#593
Testing...
yay I can edit again
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09-22-2017, 10:59 AM
#594
9/22 BW: 294
Recovery
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1 - 16 minute split
405x1 - 3 minute split
365x3 - 3 minute split
315x5 - 3 minute split
BP:
45x10
95x5x2
135x3
185x2
225x4x4 - 19, 2, 1.5, 1.5 minute splits
Not sure what I want to do next. Probably run another cycle of GGW with some shoulder assistance work.
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09-24-2017, 02:31 PM
#595
9/25 BW: 293
GGW Wk1 WO1
SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x1
335x6x4 - 18, 4, 5, 6 minute splits
BP:
45x10
95x5x2
135x3
175x2
210x6x3 - 21, 3, 3 minute splits
DL:
135x3
225x2
285x6x3 - 9, 3, 3 minute splits
Did some research on how to improve lockouts. Came across a technical article at elitefts that suggested widening the stance and "tucking the tail" at the top. Tried it and could feel a difference. Will do this next cycle with shins just inside the knurling. Before, heels were about 8" apart, now they are about 11" apart.
Last edited by Str8shutr; 09-25-2017 at 09:31 AM.
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09-28-2017, 12:26 AM
#596
9/28 BW: 290
GGW Wk1 WO3
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x6x4 - 14, 3, 4, 5 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x6x4 - 17, 3, 3, 3 minute splits
DL:
135x3
225x2
315x1
355x6 - 12 minute split
Skipped WO2 for this week. We were supposed to close on our house on Friday, so in anticipation I planned on doing two WOs this week. That fell through, so looks like training is going to be jacked up for a few weeks now. Supposed to go to close either first or second week in October.
Last edited by Str8shutr; 09-28-2017 at 03:28 PM.
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10-01-2017, 04:29 PM
#597
10/2 BW: 287
GGW Wk2 WO1
SQ:
BWx5
45x5
135x5
225x3
275x1
315x1
365x5x4 - 18, 4, 5, 6 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x6 - 24 minute split
225x5x2 - 3, 4 minute splits
DL:
135x3
225x2
315x1
330x5x3 - 14, 3, 3 minute split
Still not sure why I did six on that first B set.
Switched to DL in socks with wider stance. Took a couple of reps to get the feel for it, will continue for this cycle.
Last edited by Str8shutr; 10-02-2017 at 09:41 AM.
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10-03-2017, 04:58 PM
#598
10/17 BW: 294
GGW Wk4 WO2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x5x2 - 15, 3minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
150x1
160x5x4 - 17, 4, 5, 6 minute splits
BBRows:
135x5
225x6x4 - 5, 2, 2, 2 minute splits
Last edited by Str8shutr; 10-17-2017 at 05:55 PM.
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10-05-2017, 02:28 PM
#599
10/6 BW: 287
GGW Wk2 WO3
SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x1
340x5x3 - 18, 3, 4 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
245x5x4 - 17, 3, 3, 3 minute splits
DL:
135x3
225x2
315x1
380x5 - 14 minute split
Last edited by Str8shutr; 10-06-2017 at 04:06 AM.
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10-08-2017, 08:21 PM
#600
10/9 BW: 291
GGW Wk3 WO1
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
350x1
385x4x4 - 21, 4, 5, 6 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
245x4x3 - 23, 3, 3 minute splits
DL:
135x3
225x2
315x1
355x4x3 - 14, 3, 3 minute split
Last edited by Str8shutr; 10-09-2017 at 10:02 AM.
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