USAPL Wisconsin State Meet

Squat: 633x, 633, pass
Bench: 308, 330, 341x
Deadlift: 523, 562, 584x
Total: 1526 (33 pound PR)
Weight: 198.3 pounds
Wilks: 442


Best I can figure being sick the last week compromised my balance on my first squat.  Warm-ups felt solid, so I didn't think it would be necessary to lower my squat opener.  I tried to be very aggressive in the descent, probably too aggressive.  Wasn't as scary as I figured it would be, must I strained my calf pretty good in the process.  I was scared as hell of taking it again, especially not feeling 100% with the calf screwy.  When I walked it out it didn't feel like there was any way I was getting the weight, so I went back to focusing on getting my technique as dialed in as possible and was able to grind it out.  I passed on my third because I didn't want to take any more chances with the calf and I didn't figure I had any more weight in me anyway.

I hit 5 pounds more on the bench than I had in the 42 Fury in the gym, and I was ridiculously close to bettering that by 16 pounds.  I misgrooved the 3rd attempt on the way up and hit the rack.  Have to continue working on pressing in a more straight line and just getting stronger in general obviously.

So freaking close to a 33 pound meet PR on deadlift, but at least I got 562 out of the way which I missed on my 3rd attempt at the last two meets.  Looked like I allowed 584 to get a bit away from me and that is why I lost my grip.  So it looks like the high volume, high intensity work in the suit, with a 4 week taper worked reasonably well. 

I think I learned an important lesson during this meet.  Some people will say that gym lifts don't matter, it only matters in the meet.  There are some different ways to take this statement, two immediately come to mind: (1) meet lifts are what matter because they are evaluated by judges; (2) meet lifts are what matter because you are lifting on a designated day.  I had thought for awhile only (1) was important.  If I did a lift in the gym that was executed to competition standards I considered it a PR.  I think about this a bit differently now that I have incorporated (2) into my thoughts on meet lifting.  I was sick leading up to the meet and if I was looking to do a test day I would have postponed it by two weeks.  Lifting in a competition doesn't afford this luxury so it is about figuring out how to do your best given the circumstances.  I think I did reasonably well at accomplishing that task.

Thankfully I only have 4.5 months until the next meet.

http://www.youtube.com/watch?v=XDqKXPp6QnQ

Week 31 of 31

Taper, Week 2 of 2

Day 1 (Wednesday, 1/26/11)

Squat (belt)
1x4x250 (50%)
1x3x295 (60%)
3x2x345 (70%)

Pause Bench
1x4x135 (50%)
1x3x165 (60%)
3x2x195 (70%)

Deadlift
1x3x280 (50%)
1x2x335 (60%)
3x1x390 (70%)

Comments: Everything felt light and fast as it should.  Caught a cold Monday morning and trying to finish it off before the meet.  All that's left is to wait and then perform.



Thursday, 1/27/11 [weight: 199.6]

I felt like I was getting over my cold yesterday and then woke up this morning and felt like crap.  If I have to compete sick, so be it but I'd really like to kick this cold before Saturday.  Whatever I'd lose from being sick I'll regain by being really pissed off about being sick.



Friday, 1/28/11 [weight: 198.4=90.0kg]

Still have some symptoms from the cold, but I'm definitely better than yesterday.  Hopefully tomorrow I'll be close to 100%, would be handy to be able to breathe.
 

Week 30 of 31

Taper, Week 1 of 2

Day 1 (Wednesday, 1/19/11)

Shirt Bench (42 Fury)
5x135
3x165
2x195
1x225
*add shirt
2x255
1x285
*w/commands
1x310 (planned opener)
1x315 (new planned opener)

Squat (belt)
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
4x3x370 (75%)

Seated Rows
3x15x100

Supinated Band Pull-aparts
3x10xlight

Comments: Benched well enough that I'm going to move my bench opener up 2.5kg, cool.  Going to taper a little slower on bench than I had initially intended, I'm feeling a bit too fresh right now.

Suit squatting has been smoking my upper back, man it made squats a lot harder than they should have been today.  For that reason I didn't do too much accessory work, want my back to be fresh on meet day.



Day 2 (Friday, 1/21/11)

Deadlift
5x280
4x335
3x390
3x2x415 (75%)

Pause Bench
5x135
4x165
3x195
4x2x220 (80%)

Band Face Pulls
2x10xlight

Supinated Band Pullaparts
3x10xmini

Comments: Upper back still feels pretty smoked from Sunday's suit squatting.



Day 3 (Sunday, 1/23/11)

Squat (belt)
1x5x250 (50%)
1x4x295 (60%)
3x3x345 (70%)

Pause Bench
5x135
4x165
3x190
3x2x205 (75%)

Dragon Flags
3x6

Supinated Band Pullaparts
4x8

Comments: Upper back feels like it is finally recovering, although it is probably a couple of days from fully recovering.  Only one more session of this boring stuff.


Planned Openers:
SQ: 287,5kg (633lb)
BN: 142,5kg (314lb)
DL: 237,5kg (523lb)

2 Week Taper into Competition

30 of 31
Day 1 (Wed)                        Day 2 (Fri)                                         Day 3 (Sun)
SQ: 3x3x75%                       DL: 3x2x75%                                      SQ: 3x2x75%
BN: opener (once/twice)           BN: 3x3x75%                                      BN: 3x2x75%
                                          cut assistance volume in half

31 of 31
Day 1 (Wed)                        recovery work throughout the week
SQ: 3x2x70%
BN: 3x2x70%
DL: 3x1x70%
minimal assistance

Week 29 of 31

Block 6, Week 6 

Day 1 (Wednesday, 1/12/11)

Shirt Bench Eval (42 Fury)
4x135
3x165
2x195
1x225
*add shirt
2x255
1x285 (touched)
*w/commands
1x305
1x315
1x325

Squat (belt)
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
3x3x370 (75%)

Seated Cable Rows
3x15x100

Comments: The evaluation on shirt bench went well.  All the reps were clean, albeit not all were easy.  Although the 325 wasn't executed as well as possible (I didn't press in a straightish line, caught myself pressing it toward the rack and straightened out the bar path at "midpoint").  So, the point is, if I execute everything properly, something in the 336 neighborhood should be attainable.

I was surprised how far my upper back was from being recovered (from suit squatting 3x1x595 on Sunday).  The reps were easy so I didn't think recovery would be an issue.  The most I was going to do today was 5x3@75% so cutting it a couple of sets short on the week I do my opener is fine.  I did some cable rows to get some blood flowing and speed up recovery.

I've been thinking on my suit squats as I drop into the hole I don't keep my upper back tight enough.  As a result, I have to regain tightness as I start the ascent and this is probably why my upper back gets so trashed from squatting heavy.  Momentum is throwing my upper back forward, I have to tighten it and move it back into position.



Day 2 (Friday, 1/14/11)

Deadlift
1x5x225
1x4x315
1x3x365
1x3x405
3x2x455 (82%)

Pause Bench
5x135
4x165
3x195
3x220 (80%)
3x2x235 (85%)

Seated Cable Row
5x135
5x5x155

Dragon Flags
3x8

Band Face Pulls
3x15xlight

Comments: The original plan was to hit my opener today on deadlift.  When I realized the deadlift was overreached and it was time to deload I was a bit concerned.  Well today I went a little heavier than I had planned but did a fair amount less volume than planned.  The plan was 5x3x415 (75%).  The way 455 moved gave me some confidence, and it also accomplished continuing the taper.  I didn't do my usual work-up on deadlift because I was working on the same platform as someone and giving him a couple of technique tips before the meet.  Believe it or not, I don't think I will explode if I don't make 10% jumps to my top weight.

I plan on going back to benching 3 days a week this week and the next just to get a little more technique work.  The volume will be very low and the percentages will get lower as well.  Sunday will be 3x2@80%.  Hit my opener once or twice on Wednesday, then Friday 3x3@75%, Sunday 3x2@75%, and Wednesday meet week 3x2@70%.


Day 3 (Sunday, 1/16/11) [weight: 199.4]

Suit Squat (38 SC)
5x225
4x275
3x315
2x365
1x405 (felt hard, like ~90% instead of 82%)
*add suit
2x455
1x525
1x585
1x635 (opener, easy)

Pause Bench
5x135
4x165
3x195
6x2x220 (80%)

NG Pullups
3x8

Bogart Pulldowns
3x8x100

Comments: Suit squatting went really well, I was really aggressive on the 635 and it came up easy.  I did more volume than I had planned on bench, felt good today.  I was watching a John Bogart video and he talked about how mimicking the upper body position of the bench and pulling the scapulae down and back on pulldowns really helps him pull the bar down in a shirt.  Cool, I need that.


Sunday Suit Squat, 635
http://www.youtube.com/watch?v=IYVu-HVkSz4

Week 28 of 31

Block 6, Week 5

Day 1 (Wednesday, 1/5/10)

Shirt Bench (42 Fury)
5x135
4x165
3x195
2x1x225
*add shirt
2x255
1x285
6x1x305 (last 5 with commands)

Squat (belt)
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
5x3x370 (75%)

NG Pullups
6x6

Ab Wheel
4x8

Prone Trap Raise
3x12x4

Comments: My first 3 sets on bench I was stalling out RIGHT before locking out.  I was told the bar was arcing back, I'd almost pause and then lockout the weight straight up.  When I tried to press the bar in much closer to a straight line on my 4th set the weight went up MUCH smoother.  This is a very important mechanical change.

Squatting with a bruised hip flexor kind of sucks, damn straps down squatting to hell.



Day 2 (Friday, 1/7/10)

Suit Deadlift
4x280
3x335
2x390
1x445
*add suit
1x485
2x1x515 (hard!)

Deficit Pushups w/chains
1x10
1x10x+22lb
2x10x+44lb

Seated Cable Rows
6x5x150

Dragon Flags
4x10

Band Face Pulls
5x10xlight

Comments: I am a little overreached on deadlift, 515 is a weight that should be fast and easy, even when in a state of fatigue.  But I lost my upper back tightness on the first set and the second set had no pop.  No need to hit my opener next week, time to deload NOW.



Day 3 (Sunday, 1/9/10)

Suit Squat (40 SC)
5x225
4x275
3x315
1x365
*add suit
2x455
1x515
1x565 (86%)
3x1x595 (90%) [easy]

Pause Bench
5x135
4x165
3x195
3x2x225 (81%)

NG Pullups
4x3x+35

Pendlay Rows
1x5x135
4x5x155

Reverse BB Curls
10x65
7x85
6x75

Comments: Squats were awesome, hells yeah!  Little bit of an offload on bench leading into an evaluation on Wednesday.

Sunday squat: 3x1x595
http://www.youtube.com/watch?v=PklYcPoEXgg

1 Year Resolutions

1.  Improve body composition
       a.  decrease waist circumference (largest part of waist) from 36.5" to 33" or lower

2.  Improve hip health

3.  Improve upper body posture (shoulder slumping).