I just got in from the Aggie Invitational and I am worn out and ready for bed, but I wanted to give you my meet results real quick. God is good all the time and has once again blessed me with a good meet considering I was really concerned with how I would perform going in. I finished with at 667 squat (with a close miss at 705), a 589 bench press (which is a new Masters American Record) and a 606 deadlift for a 1862.9 total. I won first place in the 275 Men’s Open and Master’s Division and was named Best Lifter of the meet. Best Lifter is based of formulas of all lifters and I was #1. This is my second highest total ever (best is 1885) but if I had been another inch lower on my 705 squat I could have totaled 1900+. It will be there next time…
Highlights:
667 Squat – http://www.youtube.com/watch?v=zCMcN_2MwEQ
705 Squat (miss) – http://www.youtube.com/watch?v=QtrIcTNzaGo
573 Bench – http://www.youtube.com/watch?v=H9D9U904eJQ
589 Bench – http://www.youtube.com/watch?v=sppq5z8O9FU
606 Deadlift - http://www.youtube.com/watch?v=6ml_vBWQ0oc
Thank to Wilson for recording and to Joyce for supporting and to all the Spring Fitness Gang!! And thank you Pete and TITAN SUPPORT SYSTEMS for the best Powerlifting gear on the planet!
Saturday, February 28, 2009
Tuesday, February 24, 2009
Competition Phase, Week 7
Monday
Squats - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 3; 315 x 3. Put on squat suit - 405 x 2; 495 x 2 x 2 sets
Bench Press - Bar x 20; 135 x 8; 225 x 3; 275 x 3; 315 x 3 x 2 sets; 335 x 2 x 4 sets
Squats - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 3; 315 x 3. Put on squat suit - 405 x 2; 495 x 2 x 2 sets
Bench Press - Bar x 20; 135 x 8; 225 x 3; 275 x 3; 315 x 3 x 2 sets; 335 x 2 x 4 sets
Thursday, February 19, 2009
Competition Phase, Week 6
Monday
Bench Press - Bar x 20; Bar x 15; 165 x 8 x 2 sets; 231 x 6 x 2 sets; 275 x 3; 319 x 3. Put on Blue/Black Katana - 429 x 3 x 2 sets; 495 x 2 x 2 sets; 562 x 1; 589 x 1; 606 x 1 (miss); 589 x 1 (miss)
NOTES: The wheels seemed to have come off my training. My last few weeks of training have been horrible. My squat seems to be okay but my bench and deadlift are just terrible. The meet is not this weekend but next weekend. I don't have a clue what to expect....
Thursday
Squat - Bar x 8; 135 x 6 x 2 sets; 225 x 4; 315 x 3; 365 x 2. Put on squat suit - (straps down/no wraps) 455 x 2; 495 x 1. (straps up/no wraps) 545 x 1. (straps up/wraps) 605 x 1 x 2 sets; 635 x 1
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 315 x 2 x 2 sets; 365 x 1 x 2 sets; 380 x 1
Tricep Pressdowns
Abs
NOTES: Trained with a bit of an attitude and it went much better. Still am unsure where I will be at the Aggie Invitational but I am going to have some fun!
Bench Press - Bar x 20; Bar x 15; 165 x 8 x 2 sets; 231 x 6 x 2 sets; 275 x 3; 319 x 3. Put on Blue/Black Katana - 429 x 3 x 2 sets; 495 x 2 x 2 sets; 562 x 1; 589 x 1; 606 x 1 (miss); 589 x 1 (miss)
NOTES: The wheels seemed to have come off my training. My last few weeks of training have been horrible. My squat seems to be okay but my bench and deadlift are just terrible. The meet is not this weekend but next weekend. I don't have a clue what to expect....
Thursday
Squat - Bar x 8; 135 x 6 x 2 sets; 225 x 4; 315 x 3; 365 x 2. Put on squat suit - (straps down/no wraps) 455 x 2; 495 x 1. (straps up/no wraps) 545 x 1. (straps up/wraps) 605 x 1 x 2 sets; 635 x 1
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 315 x 2 x 2 sets; 365 x 1 x 2 sets; 380 x 1
Tricep Pressdowns
Abs
NOTES: Trained with a bit of an attitude and it went much better. Still am unsure where I will be at the Aggie Invitational but I am going to have some fun!
Saturday, February 14, 2009
Competition Phase, Week 5
Monday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 3; 315 x 3. Put on Super Katana - 405 x 3; 475 x 3; 545 x 2 x 2 sets; 605 x 1; 640 x 1; 660 x 1 (miss).
NOTES: Well, I have come to realize that I will not be using this shirt at the Aggie Invitational. My triceps are too week. Nothing touched tonight and I could not lockout the 660. I am going to have to be more conservative at this meet and train my butt off for Masters Nationals (first week of May in St. Louis, MO).
Seated DB Military Press - 60 x 10 x 3 sets
Tricep Pressdowns - 12 x 4 sets
Front Plate Raises - 15 x 2 sets
Abs
Wednesday
Squat - Bar x 8; 135 x 6 x 2 sets; 225 x 4; 315 x 3. Squat Suit - (straps down/no wraps) 405 x 3; 495 x 2. (straps up/no wraps) 545 x 1. (full gear) 605 x 1; 655 x 1 x 2 sets.
655 x 1 (set 1) - http://www.youtube.com/watch?v=woDzQZfHSPc
655 x 1 (set 2) - http://www.youtube.com/watch?v=KgR94MGkctY
Thursday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6 x 2 sets; 315 x 3 x 8 sets
NOTES: I used various grips starting with close grip moving out to pinky on the ring at the end.
Incline Bench Press - 135 x 8; 185 x 6; 225 x 5 x 5 sets
Rolling DB Ext - 45 x 10; 65 x 10 x 2 sets
DB Curls - 30 x 10; 40 x 1o x 2 sets
Shrugs - 80 x 20 x 2 sets; 100 x 20
Abs
Saturday
Deadlift - Bar x stretch; 135 x 8 x 2 sets; 225 x 6; 315 x 3; 375 x 3. DL Suit - 430 x 3; 475 x 3; 545 x 2 x 2 sets; (this is where it got ugly) - 605 x 1 x 3....I missed all three sets!! Not good!!
NOTES: Aggie Invitational is 2 weeks away and I couldn't pull 605 today...uh oh...
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 3; 315 x 3. Put on Super Katana - 405 x 3; 475 x 3; 545 x 2 x 2 sets; 605 x 1; 640 x 1; 660 x 1 (miss).
NOTES: Well, I have come to realize that I will not be using this shirt at the Aggie Invitational. My triceps are too week. Nothing touched tonight and I could not lockout the 660. I am going to have to be more conservative at this meet and train my butt off for Masters Nationals (first week of May in St. Louis, MO).
Seated DB Military Press - 60 x 10 x 3 sets
Tricep Pressdowns - 12 x 4 sets
Front Plate Raises - 15 x 2 sets
Abs
Wednesday
Squat - Bar x 8; 135 x 6 x 2 sets; 225 x 4; 315 x 3. Squat Suit - (straps down/no wraps) 405 x 3; 495 x 2. (straps up/no wraps) 545 x 1. (full gear) 605 x 1; 655 x 1 x 2 sets.
655 x 1 (set 1) - http://www.youtube.com/watch?v=woDzQZfHSPc
655 x 1 (set 2) - http://www.youtube.com/watch?v=KgR94MGkctY
Thursday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6 x 2 sets; 315 x 3 x 8 sets
NOTES: I used various grips starting with close grip moving out to pinky on the ring at the end.
Incline Bench Press - 135 x 8; 185 x 6; 225 x 5 x 5 sets
Rolling DB Ext - 45 x 10; 65 x 10 x 2 sets
DB Curls - 30 x 10; 40 x 1o x 2 sets
Shrugs - 80 x 20 x 2 sets; 100 x 20
Abs
Saturday
Deadlift - Bar x stretch; 135 x 8 x 2 sets; 225 x 6; 315 x 3; 375 x 3. DL Suit - 430 x 3; 475 x 3; 545 x 2 x 2 sets; (this is where it got ugly) - 605 x 1 x 3....I missed all three sets!! Not good!!
NOTES: Aggie Invitational is 2 weeks away and I couldn't pull 605 today...uh oh...
Thursday, February 5, 2009
Competition Phase, Week 4
Monday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 3; 315 x 2; 365 x 1. Blue/Black Katana - 455 x 3; 525 x 2; 585 x 1; 585 x 2. Super Katana - 585 x 2; 635 x 1 (2 board); 635 x 1 (1 board).
Close Grip BP - 225 x 10 x 2 sets; 315 x 6
NOTES: This was one of the worst workouts I have had in a while. My lockout was just not there. I believe it is because I have been missing my light bench/heavy tricep day on Thursdays. I have not felt this unsure about my bench going into a meet in a while. I am going to have to figure something out in the next couple of weeks or it this meet won't be too much fun....
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 315 x 4; 405 x 2. Put on squat suit - (straps down/no wraps) 475 x 3; (straps up/no wraps) 545 x 2; (full gear) 605 x 1; 605 x 2 x 3 sets
NOTES: Got a late start and wasn't in to this workout mentally. The first set with 605 felt like 805. I refocused and was able to hit my next 3 sets for doubles.
605 x 2 (last set) - http://www.youtube.com/watch?v=WVk0N1L1o3Y
Thursday
Light Bench - Bar x 2o; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 6 sets; 365 x 2; 315 x 3
NOTES: At 315, started with close grip and worked my way out to pinky on the ring grip.
Rolling DB Ext - 45 x 10; 50 x 10; 60 x 10; 45 x 10
DB Curls - 35 x 10; 30 x 10 x 2 sets
Tricep Pressdowns - 20 x 3 sets
Abs
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 3; 315 x 2; 365 x 1. Blue/Black Katana - 455 x 3; 525 x 2; 585 x 1; 585 x 2. Super Katana - 585 x 2; 635 x 1 (2 board); 635 x 1 (1 board).
Close Grip BP - 225 x 10 x 2 sets; 315 x 6
NOTES: This was one of the worst workouts I have had in a while. My lockout was just not there. I believe it is because I have been missing my light bench/heavy tricep day on Thursdays. I have not felt this unsure about my bench going into a meet in a while. I am going to have to figure something out in the next couple of weeks or it this meet won't be too much fun....
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 315 x 4; 405 x 2. Put on squat suit - (straps down/no wraps) 475 x 3; (straps up/no wraps) 545 x 2; (full gear) 605 x 1; 605 x 2 x 3 sets
NOTES: Got a late start and wasn't in to this workout mentally. The first set with 605 felt like 805. I refocused and was able to hit my next 3 sets for doubles.
605 x 2 (last set) - http://www.youtube.com/watch?v=WVk0N1L1o3Y
Thursday
Light Bench - Bar x 2o; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 6 sets; 365 x 2; 315 x 3
NOTES: At 315, started with close grip and worked my way out to pinky on the ring grip.
Rolling DB Ext - 45 x 10; 50 x 10; 60 x 10; 45 x 10
DB Curls - 35 x 10; 30 x 10 x 2 sets
Tricep Pressdowns - 20 x 3 sets
Abs
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