Vogstar's log

[Vogstar]

Name: Matt Vogele.
Location: Australia

Thought I should start a log since I just completed my first powerlifting competition today.

Background:
Played AFL (Australian Rules Football) since a young age stopped 3 years ago. Got lazy and fluffy. Wanted to get ripped, joined Crossfit & paleo diet protocol and wasted away and still wasn't ripped and was 75kg. Continued crossfit for less than a year while gaining to 85kg.
Always had knee troubles starting with Osgood-Schlatters disease in both knees. Had various physios look at my knee pain, found underdeveloped muscle on inside of leg causing my kneecap to derail when bending my leg (hence the pain) and only gave bosu ball exercises and isolating muscles not much helped (surprise). Later after year of crossfit I finally went and seen a knee specialist, who you guessed it, wanted to cut me open. I opted for an MRI and got the reply "glad we didn't cut you open, you don't need that until your 40, and you'll never squat again, only ride a bike..." Tears in both knees cartilage was the result.
Not happy with not ever squatting again, I did some research, found Starting Strength and started immediately. Surpassed lifts in strength in shirt time and got stronger than I thought I ever would be. All while gaining 20kg bodyweight and still under the bodyfat I was before losing a heap of weight. Aaaaand shortly after starting out my knees stopped hurting and now don't hurt at all. Needless to say after this novel of a background that Starting Strength has changed my life for the better.
now 1 year after I've competed in my first powerlifting meet.

Stats: male, 25years, ~103kg, 185cm
Comp lifts:
Squat - 195kg
Bench - 110kg
Deadlift -175kg...

Currently running a modified Texas Method focusing on the squat/bench/deadlift.

Will post a comp debrief and post video when I able to at home.
Looking forward to adding more these boards.

[Vogstar]

First Powerlifting Comp GPC Australia 'Melbourne Cup' @ PTC Headquarters.
https://www.youtube.com/watch?v=Mkz8Qjl00OQ
195/110/175=480kg @ 102.8kg (110weight class)

Overall I am happy with how I went. A couple technical faults were frustrating but all part of the learning process. Kneewraps and wristwraps were allowed but I only used knee sleeves.

Squat: 165/180/195
These went really well. Good depth and relatively fast. I left a bit in the tank so I was happy with that result.
Bench: 95/105*Fail/110
These were pretty good. Second attempt seen me slightly shift my left foot as I was pressing off my chest. Again left some in the tank, but definitely my weakest lift.
Deadlift: 175/200*Fail/227.5*Fail
Second attempt seen me start lowering the weight as the judges arm wasn't completely down but after the verbal call. Frustrating for sure. Speed and form was good, I'd call the 200kg "comfortable" albeit a fail. My coach (Kyle Schuant) had planned 220kg as my third attempt, but seeing how easy 200 was and with me being frustrated he suggested I could try and get 500# (227.5kg) if I wanted to. I hadn't ever done 1RMs before comp day, so I said "Why Not!?" I setup hips a bit high and the weight was a bit heavy so only just got it off the ground.

I had never used a monolift or a squat bar before the warmups. I found not walking out put me off a bit as well as the larger diameter fully knurled (no smooth) 25kg squat bar. It didn't feel the same as I was used to but noticed how the bar wasn't bouncing and the knurl dug in for more stability.
Only ever using cheap bars to train with I had never felt an aggressive knurl. The unbelievable grip was a surprise for me and my hookgrip in the deadlift wasn't going anywhere!

Previous training PR's:
Squat: 175x3x2
Bench: 100x3x2
Deadlift: 175x3x3 & 180x5

I'm going to continue strength training and want to compete again for sure. Definitely an experience with all the different equipment, rules and calls you have to listen for.

[Vogstar]

Yesterday 14/11/2014

Squat: 150x5x3
Bench: 80x5x3
Deadlift: 165x3x2

BW=102.7kg
Days off made it feel a little heavy but overall good. Haven't determined my new workset weights yet, will start again Monday.

[Vogstar]

Monday 17/11/2014
Volume Day

Squat: 152.5x5x5
Bench: 82.5x5x5

Felt a bit off, likely from a couple weeks not doing volume. Looking forward to building up to some PRs this cycle.

[Kyle Schuant]

Matt made the newsletter. Beard adds 10kg to squat.

[Levon_Xidyn]

Awesome beard

[Vogstar]

Wednesday 19/11/2014

Adductors were very sore. I believe from my knees moving around too much on my squats Monday. Spent more time sitting in a car at work than usual made things worse.

Squat: up to 70kg on warmup and adductors felt ok until I descended too fast and they got more sore.
Press: 60x3x3
Clean: warmups with the bar proved position hurt to get into so left it there hopefully rest by Friday will enable me to squat and pull heavy.
Annoyed naturally.

[paterfamilias]

Nice work, Vogstar! Too bad about the deadlift call. That sucks.
Looks like you're moving some good weight, though.

Impressive beardsmanship.

[Vogstar]

Friday - 21/11/2014

Squat: 165x5
Bench: 90x5
Deadlift: 167.5x3x3

Adductors felt good! Bar speed good on all lifts for a good training day.
New bar has a very wide smooth section so grip widths are getting worked out. Think I pulled with a wider grip than usual.

[Vogstar]

Monday 24/11/2014

Squat: 152.5x8x3
Bench: 82.5x8x3
Few chins, and curls for lolz.

Squat was ok, working on more hip drive as it seems a bit dulled recently. Knee movement getting better.
Bench went well, improving on the tightness front.

Trying a different approach to Volume Day. Damn those 8-rep squats. Having not done 8s before it surprised me how much it took out of me. Giving them a go for a while to see how I respond.