Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

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.

[Str8shutr]

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.

[Str8shutr]

Testing...

yay I can edit again

[Str8shutr]

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.

[Str8shutr]

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.

[Str8shutr]

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.

[Str8shutr]

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.

[Str8shutr]

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

[Str8shutr]

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

[Str8shutr]

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