4/18-22/17 Week 1 training

This marks my first week back training since my meet April 1st. I have so!e pretty lofty goals in mind for the rest of 2017 and going to push as hard as I can without hopefully crossing over into my breaking point.  

Tuesday 

Started off my week with a max effort lower body day to get things rolling and back to scheduled training. Decided to do something I don't enjoy just to make it even more enjoyable. A 3.5" deficit deadlift was my idea of a good time today. I pulled everything from a deficit to see how everything was feeling, I was kind of pleased how smooth everything moved up to 455. I hadn't used a belt up to this point but knew I needed it for my 500lb attempt. Thing about my belt is its gotten a bit tight since the meet as I am currently weighing around the 207 mark which is the heaviest I have ever been. I put on the belt and flipped the lever and attempted to get into position, I ended up barely getting my hands on the bar before bailing on it and seeing black dots as I walked off to find a screw driver. Once the belt was let up a knotch I made the attempt pretty easy but decided that would be as heavy as I would go for the day.

Wednesday 

Bench day for the week was nice and easy. I'm going to use resistant bands on all main movements until I stall or lose interest in them. Today prescription was 135 bar weight and about 100 or so in band tension at the top for 6 sets of 3 reps. It felt surprisingly good to have a bar back in my hands with some weight to it. I finished off the training with 65s on some tempo with pause in the bottom! Dumbbell bench.

Saturday

Well the rest of the week didn't go as planned sometimes life happens. I was fortunate enough to find time to get my lower body training and upper max effort in at the same time. I started it off with some speed squats 230 bar weight and 100 in bands for 6 sets of 3 reps. Boy does it feel good to be back to lifting. I cruised through those rather easy but did end up with a lower back pump on my right side that wanted to give me a hard time during deads. As soon as I finished squatting I jumped over to the deadlift platform which was locked and loaded at 405 bar weight with 160 in bands waiting for my 5 sets of 2 reps. Between that back pump and not being used to my new found bodyweight I failed to get the prescribed sets. I pulled the first 2 sets for 2 reps but the belt was killing me and positioning just didn't feel right. So I tossed the belt and attempted it without one. That felt much better but I couldn't muster 2 reps so I settled for 6 singes to get my 10 reps at that weight in. By now I was spent and was ready to call it quits but I had already set up for incline bench and was ready to give that a go for the first time since 2011. I have slacked on bench more than any other lift due to my right shoulder and just did what I could do but thats changing, you have to do something different to get different results. With no spotters and my right shoulder as unstable as it is the unracking of the incline bench was the hardest scariest part. I finished with 225 with plenty more in me but really wasn't wanting to risk something with the shoulder when I didn't have too. All in all week one kicked my butt and made me greatful to be back at it. 

 

4/1/17 Light of Life Powerlfting Meet

Saturday

The reason i wanted to be a part of this meet is it was a fund raiser for a local girl who has been battling brain cancer. All the proceeds were going to her and her family and anything I could do to help I wanted to do. It was a great meet, we raised over $3300 for the family and got to see her and show her our support. God blessed me with this opportunity and I think I performed fairly well. I knew I had my openers in me but I wasn't sure that my top end strength would be ready to go with just 5 weeks of training. I opened with a 435 squat and it felt a touch rough but I had warmed up a touch fast and did too much waiting for my flight to start. I did something I've never done before, which was not calling my next attempts. I left that up to my wife, and my two training partners that were there. I had no idea what my next attempt was till the called me onto the platform for 480 for my second. I thought I cut it a little high from how fast it moved, I didn't bury it quite as low as I normally do, but it was still a good lift. They then called for 510 for me on my third attempt that would be a 10lb PR. I was surprised at how light it felt on my back, it was a bit of a grinder coming out of the hole but I knew it was moving in the right direction.  So a good way to start the day 3/3 and a 10lb PR plus i was +40 lbs in the right direction for a total PR.

On to the bench, this had been my worst training lift for the meet. I did a cycle of over head press and it has caused my sternum to be tight and want to lock up for a few weeks now. I was opening with 315 and was prepared for that to be my best bench of the day but was hoping for maybe 330 if I was lucky. 315 moved easy and i felt a bit better about myself going into the second attempt. When I heard them call bar is loaded at 340 for my next attempt I thought boy they are confident in me i better give it all I got. It felt heavy in my hands but it moved was not the smoothest looking lift but it got me 3 white lights. I knew I didn't have much more in me but in my head i was already +10lbs where I had hoped to be so I was happy going into my third attempt. They reached a little much for me on the third but they were trying to get me a 5lb bench PR of 355. I laid down on the bench got tight and gave 355 all I had until i couldn't push anymore. I got it about 3-4 inches off my chest and that's all she wrote. So with that miss I was now 5/6 on the day with 840 total and a +30lbs on my way to a new total PR.

Now my favorite lift is the deadlift, I have pulled 3x body twice and was really hoping for a shot at a third time this meet. Weighing in at 193 means that would be right around the 580 mark which is doable and 5lbs shy of tying my deadlift PR. I opened with 525 and pulled it probably the fastest I've ever done with 525. Then they called for 560 which would give me a 5lb total PR with another attempt left. I was ready for it and had something happen I've never had happen to me before, about an inch past my knees the bar dipped down back below my knees before I powered through and locked it out. This of course resulted in a no lift which was not that big of a deal to me, I knew I had more in me and just had to get that mishap out of my head. I told them to just decide what they wanted to do I was fine and it was fluke, so I walked off to clear my head. The only thing I can come up with is we were using a deadlift bar that has a bit more whip to it and I am not used to that by no means. Maybe the bar whipped a little bit and the momentum carried me down a few inches before my strength powered through I do not know for sure. In my head i was hoping they went to 570-580 but I was not going to start calling my numbers on the last lift of the day by no means. I have got to give them credit they did the smart thing and called me to redo the 560 and secure a meet total and not risk me going 1/3 on deads. I approached the bar in my mind to pull it more controlled and with constant tension to try to keep the whip out of it this time. The bar move right up with no incident this time and resulted in a good lift and a new total PR of 1410 @198 raw w/ wraps.

I had an incredible time with my fellow lifters and everyone who helped put on the meet for this wonderful little girl. I can't thank God enough for allowing me to be apart of this event and everyone who helped in anyway. I am so humbled by the experience i can't put it into words, other than God is great!!  Thank you to my training partners and wife for helping me anyway they could and for handling the best meet I have had so far. 

 

3/27/17 Training for a Light of Life

Monday

Well it is the week of the meet, in other words just sitting around getting nervous. Nothing to special went on today. I had to do 3 sets of 8 reps on all three lifts at a big astounding 30%. I super set them in order of the competition which resulted in a pretty good sweat and a nice lower back pump. Body weight was about 200 so weight is back up and should be good to go come Saturday.

Wednesday

Today is the last day of any kind of lifting for me before Saturday. I worked up to 75% which was 265 for 3 sets of 1. The weight really moved good and no real complaints with just a few days to go.

Thursday

Body weight hasn't been an issue so far so i gave myself some leeway and continued to eat today until about noon. Weight was at 201.6 right after eating so just a 3lb cut for tomorrow weigh ins. Ill stop drinking water about 6pm and call it good for the night. I will weigh in as close to 9am is possible id be shocked if I was at least down to 195 by then.

Friday

I made weight easy. I walked in stood on the scale and came in at 193.6lbs, not too shabby. Now my favorite part, the bloat. I ate and drank till I could not anymore. I went to bed weighing in right at 203. Now to try to sleep and get ready for game day.

3/20/17 Training for Light of Life

Monday

My back and hips felt a lot better today so i took this to mean to work up to my opener for the meet next weekend. This was only my second time in wraps since my meet in October. 405 in wraps i got a little forward right out of the hole i blamed it on the knee wraps. I put 435 on the bar and wrapped up again this time the lift went nice and smooth a lot more like i expected the 405 would go.

Wednesday

I decided to bench today hips are a touch sore from Mondays squat. I'll either deadlift tomorrow or Friday nothing too crazy probably around 450 for some speed singles. Back to bench took my warm up like usual, when I got to 275 it felt pretty good so I did it for two. I then moved up to 300 this was my planned heaviest going into today. I ended up doing a 2x2 with first set long pauses and the second set touch and go. I dropped to 275 and did it for another set of two and decided that was probably enough heavy tax to to be paid 10 days from the meet. Blood flow was my next idea so with 225 I attempted at AMRAP which resulted in 15 reps. After this meet I may give a little 225 training and see how many I end up with since the combine was just a few weeks ago. I finished up the bench work out with a quick 135x30 that has left me still feeling the pump as I type this. On to tomorrow and getting ready for the meet.

Friday

I deadlifted today for the first time in two weeks just to make sure I still knew what heavier weights felt like. I didn't have much time, 30 min window or so. I jumped in and warmed up 135x5 225x5 315x3 405x1 I had only planned on going 455 just to see how it went. I pulled it without a belt felt slow video showed it moved decent. Then I put a belt on and moved to 500 wanted to see how that moved. Once again that felt a bit slow but upon video review it went faster than the 455. My planned openers for the meet April 1st are 435 squat 315 bench and a 525 deadlift. In all honesty I did not think I would be this close to my normal numbers after having surgery February 1st. Now the boring week of waiting on the meet starts.

3/13/17 Training for Light of Life

Monday

Monday I started off with some max effort front squats. I was looking to hit a new PR of 340, i had done 335 about 6 weeks ago prior to having my tonsils removed. Warm ups went great everything was moving smoothly so I thought why not give 365 a run. I made it to the bottom of the lift and lost the weight off my shoulders. Worst part of that was not knowing I had the strength but having to unrack the weight. Looking back I should have been smart and went with the planned 5lb PR. Once i got it all set back up i took 340 for an easy smooth lift that resulted in the planned PR.

Wednesday

I wanted to come in today and see where my opening bench would be for the meet. I haven't been too awful impressed with my bench since, I did a cycle of over head pressing and hit a PR of 205. But today everything seemed to move alright, not like I had hoped, but better than I thought it would. Did 315 for 3 singles and threw on the original sling shot and did a set of two with 325.

Friday

I took Thursday off, lower back and hips were pretty sore and tight from work and my front squat attempts Monday. So I went with a floor press to see how my bench might fair for the meet. I hit and easy 280 for my planned PR. I had more but was trying to be smart and call it there going into the weekend. Especially since I wasn't that smart Monday I moved over to the bench and used a 4 board bench block to get some triceps work in and killed myself with 295x10 and 295x7.