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02-04-2020, 04:02 PM
#961
Week 3 (meet week) day 1.
Squat with belt: 325x1x1@8; 315x3x1@9; 300x3x1. Five minutes rest.
Competition bench: 228.75x1x1@8; 221.25x3x1@9; 211.25x3x1. Five minutes rest.
Deadlift with belt: 445x1x1@8.
One more session on Thursday when I'll work up to my openers in the squat and bench to get ready for Saturday's meet.
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02-06-2020, 04:14 PM
#962
Week 3 day 2, last workout before Saturday's meet. I worked up to my openers in the squat and bench today:
Squat with belt: 325x1x1@8.
Bench: 228.75x1x1@8.
I'll post the meet results on Saturday or Sunday.
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02-06-2020, 06:32 PM
#963
Raw Masters 3 representin'...
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02-06-2020, 07:04 PM
#964
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02-08-2020, 04:52 PM
#965
You da man!
...and at that weight too!
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02-09-2020, 12:19 AM
#966
Just a slip of a thing now. Might be time to try beefing up again...
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02-09-2020, 07:27 PM
#967
There were some very impressive lifters at yesterday's USAPL State Championship meet in Albuquerque. One woman squatted more than 3 plates and deadlifted more than 4. She has qualified for the Arnold and will compete in the raw nationals later this year. A 59-year-old master's lifter surpassed the world equipped bench press record. It wasn't an official record because the lift took place at a state-level meet, but was still exciting to see. He'll be headed to the IPF World Masters Equipped Championship in South Africa in the spring. I warmed up with him for the bench and his last warm-up set (raw) was 275 pounds--and he made it look easy.
I had a great time. Weighed in at about 192 pounds, and made 8 of 9 lifts, failing only on my last bench attempt a 242 pounds. So my best bench effort for the day was 237 pounds (107.5kg). It's funny, before the meet I thought the bench press would be a sure thing; I was less sure about my squat and deadlift, and thought my third attempts for those lifts would be kind of iffy. But my last squat--352 pounds (160kg) felt solid, and I think I could have handled another 5 pounds. My max deadlift--485 pounds (220 kg)--was definitely an RPE10. Nothing left after that one.
I managed to set 3 state records in the squat, deadlift, and total, and won the number one spot among all the master competitors, which meant I got to take home a big fat medal. As usual there was lots of mutual encouragement among the lifters and the younger lifters were great. The announcer was very lively and kept the audience engaged; I wish I had had the presence of mind to thank the judges and spotters before I left the meet. My experience with the powerlifting community has been consistently uplifting and fun.
Back to regular training this week. On Tuesday I'm planning to start a hypertrophy program, which I'll run for the next 10 weeks. After that I'll probably switch to more of a strength-focused program, and if I can train consistently maybe I'll enter the raw nationals in the fall.
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02-10-2020, 02:01 PM
#968
That's a nice day, congrats!
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02-10-2020, 02:10 PM
#969
Thanks, Chas. The venue was nice too. Lots of room for warm-ups and plenty of seats for spectators. Not to mention snacks for sale, including donuts! I probably should have nabbed one before that last bench attempt...
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02-11-2020, 04:06 PM
#970
Starting a 10-week hypertrophy program today.
High bar squat with belt: 225x8x1@7; 237.5x8x1@8; 250x8x1@9. Five minutes rest. First time I've tried high bar squats, and I like them. Much easier on my back than low bar.
Press, no belt: 100x8x1@7; 105x8x1@8; 110x8x1@9. Five minutes rest.
RDL with straps: 245x12x1@7; 257.5x12x1@8; 270x12x1@9. Two to three minutes rest.
Leg extensions, single leg standing with my Spud Inc pulley system: 10x12x2@8. Two to three minutes rest. I tried loading 50 pounds on the pulley and couldn't budge it! Dropped the weight to 25 pounds and still no go. Finally settled on 10 pounds!
DB curls: 32.5 (each) x12x2@8. 2.5 minutes rest.
Triceps press downs: 70x13x2@8. 2.5 minutes rest.
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