Virtualmeet.net

This will be my training log for the meet I have coming up in Dec.

I just started the Russian 9-week program and will only be able to finish 6 weeks of it before the meet.  Call me crazy !!!!

Five days out from the meet I will hit my openers and then take the rest of the week off or do some light work.

I will also be participating in the military bench meet here at virtualmeet.

Will post my first two sessions later this evening.

Squats:
2x6 @ 390 lbs

Bench:
3x6 @ 290 lbs

Weighted Crunches:
10x2 @ 95 lbs

Band Pushdowns (1-arm at a time):
8x3

1-Arm OH DB Press:
5x3 @ 85 lb db

Deadlifts (no belt):
3x6 @ 465 lbs

BB Rows:
5x3 @ 225 lbs

Band Face Pulls:
10x2

Threw in some BB Curls and BW Pull-ups at the end just for fun.

BB Curls:
3x1 @ 135 lbs
5x1 @ 95 lbs

BW Pull-Ups:
6x3

Here is what I was thinking for my openers:

Squat ----> 420
Bench ----> 320
Deads ----> 530

I will be lifting unequipped and may wear knee wraps if I can get used to them by then.

I'm hoping to hit 450+ squat, 350+ bench, and a 600+ dead.
Those are my hopes anyway, if my nerves don't screw everything up :)

Those are good numbers, especially basically done unequipped. Which weight class do you plan to compete in?

My personal experience with wraps was that they do not take too long to get used to. However that also depends on the length of the wraps I presume.  However, be sure that at the meet the same person wraps your knees as in the training max attempts and with the same tightness.

I hear you regarding nervousness. That is an issue for me as well. Especially when I lift next to really seasoned lifters . I do think that more lifting events hopefully take care of that. I found that after the first two squats the nervousnes was much lower because of all the adrenaline.

What meet is it?

It's the CAN-AM POWERLIFTING CHAMPIONSHIPS here in North Dakota.

I think last year there were maybe 20 or so competitors.  So it's not that big of a meet.

I'm not sure what weight class.  It will probably be 220, but I may just bump up to the 242's.  I'm almost pushing 230 right now.

I forgot to mention, I did a small State games Push/Pull meet back in June/July.

Mostly to get used to commands, except on the squat of course, and try to bring my training and stuff back around, (had really been slacking on the training and such).

Didn't go in looking to hit any PR's or anything, just for experience and to meet other local powerlifters.

Hit an easy 300 bench and 500 Deadlift.  I went for 330 on the bench and missed and went for 560 on the Dead and missed.  Had the Dead at right about my knee and just couldn't go any further.

Here's a link to the results and some various pictuers  (http://www.magiccitymuscle.com/PR08.html)

In training here lately, I've done rack pulls right below the knee with 645.  So I hope I can at least break 560 this next time.

Squat:
3x6 @ 390 lbs

Bench:
2x6 @ 295 lbs

Weighted Abs:
8x2 @ 105 lbs

1-Arm OH DB Press:
5x2 @ 90 lb dbs

Here's a video of my 6th set of squats.  Any comments are welcome.
I still feel very uncomfortable with squats, but I feel better with a narrower stance than I do with a wider stance even if I could use more weight with a wider stance.
: http://www.youtube.com/watch?v=aSUrz75tRtk

Matt, great to see your journal back. :)

A quick question on the squat: are you planning on pulling in your stance for the competition squat as well? FWIW, for me the sumo style combined with IPF depth was really murder for the hips (plus it would exaggerate my forward lean even more), so I settled for going narrower and staying in one piece.

Yeah, I'm gonna keep the closer stance.  I think if your gonna squat suited then taking a wider stance is better because you have that extra hip support, but for unsuited competitors I think shoulder width or a little outside to be more beneficial and safer.  There are people though that can squat with a super wide stance and be fine, I'm not one of them.

Yeah. Personally, I also think the extra inches IPF depth introduces is a big factor. I can hit parallel sumo style quite easily, but going clearly below is a whole different matter. It also doesn't feel very safe as this is more or less as low as I can go; with a narrower stance, I know I can easily go rock bottom and not require hip surgery afterward... always a bonus in my book.  ;D

Christian: I may remember incorrectly, but didn't you also take in your stance a bit earlier?

Matt's squat look deep enough. I now squat about the same stance as Matt in the video. When I train in my powerlifting club I am told to bring the stance in even more but I am not feeling good doing that. Squatting narrower attacks the back even more in my view.
My main focus on squatting is keeping the arch till the bottom position. Due to hip immobility I tend to round forward in the lower back below parallel. This is very bad for the discs there. Doing a lot of stretching to address that.

Matt could you post a squat video from the side. I find that view instructive as goes feet position and rounding in back and depth.
How deep do you need to go in your federation?

I wish I would have read this earlier, before my training.  I will get a side shot on my next squat day, which will be Thursday.

I think in NASA you just have to hit parallel, but I'm going to go as deep as I can to make sure I get the lift.

I would have to agree with the narrower stance working the lower back to a greater degree.  Of course the volume of squats and deads I'm doing probably contribute a lot to that too :)

Squat:
2x6 @ 400 lbs

Bench:
4x6 @ 290 lbs

Band Pulldown Abs:
10x2

1-Arm OH DB Press:
6x2 @ 100 lb db

Yes more training videos:

400 x 2 squat (this was the 6th set of 2)
: http://www.youtube.com/watch?v=Ef8QQO_Y7jc

290 x 4 bench (6th set of 4 with a very wide grip)
: http://www.youtube.com/watch?v=gOizfiY1eD4

100 x 6 1-Arm OH DB Press
: http://www.youtube.com/watch?v=Lar1JCnfl-8

Deadlift:
4x6 @ 470 lbs

Power Shrugs:
6x2 @ 385 lbs

That's it for today which was suppose to be yesterday.

I have to revamp/reconsider what I'm doing here (my training).  After those 6 sets of 4 on the deads my lower back has had a constant pump feeling and my squats feel heavier than ever, bench still feels good though.  Probably my fault though as I started with actual gym PR's, which I know better than to do :(

I hate to just stop this program altogether as I really like this one, but I need to do something.

I was thinking of maybe just backing off the deads, lower the sets and/or reps or having 2 squat days and throwing dead work on one of the squat days, keeping the same progression with squats and bench that this program suggests.

Or maybe I should ditch this, have a day for squatting, 2 days for benching, and a day for deadlifting. 

Something has to give before my lower back does and I'm out for weeks......hmmmmm.

Right now I've just reset my #'s and started out on week 6, since I only have about 4 weeks of training left until the meet.  I may just tough this out until after the meet, base my next cycle of this program off my meet maxes and go from there.

Sorry, this post is just a bunch of rambling.

Squat:
2x6 @ 365 lbs

Bench:
4x4 @ 310 lbs

BTN Press:
6x1 @ 135 lbs
6x1 @ 145 lbs

Deadlift:
3x3 @ 483 lbs

BTN Press:
3x3 @ 155 lbs

Pull-Ups:
3x3 @ BW+25 lbs

BB Curls:
3x3 @ 115 lbs

Squat:
3x1 @ 362 lbs
3x1 @ 407 lbs
1x1 @ 455 lbs <-- was suppose to be 3 reps :(

Bench:
3x3 @ 311 lbs

Row:
3x3 @ 225 lbs

Band Pushdowns:
10x3 @ super-mini (looped 3 times from top of rack)

Squat:
2x3 @ 435 lbs

Bench:
3x1 @ 275 lbs
3x1 @ 315 lbs
3x1 @ 343 lbs

Rows:
3x1 @ 198 lbs
3x1 @ 225 lbs
3x1 @ 248 lbs

Weighted Hypers
Weighted Crunches

Benching and squatting seems to go really well for you.

Do you have a powerlifting club nearby? They may be able to help you so that you peak just for the meet.

Unfortunately,  there isn't (the closest being about 1.5 hours away).  This is just one of those things I'll have to work out the more I compete.

Deadlift:
3x3 @ 497 lbs

BTN Press:
3x3 @ 165 lbs

Pull-Ups:
3x3 @ BW+30

Weighted Obliques
Pull-Down Abs (with large bacd)

Hi Matt,

regarding the issue of squat form and rounding of the lower back I found a small article here: http://www.elitefts.com/documents/proper_squat_tech.htm

Basically one should squat as low as the back arch can be maintained. Due to my lack of flexibility and stretch it means that I am currently slightly above parallel for example. So I need to work on that to get it below parallel. So my priorities changed from getting depth to keeping the arch and then reach depth.

Good read Christian, thanks.  I'm gonna try and get that side video of my squat tonight (14 Nov 2008).  I think I probably have a flexibility issue also.

Squat:
Worked up to 475 lbs

Bench:
3x3 @ 320 lbs

Face Pull w/band

Here's a 455 lb squat.  I think I may be a little high.  This is with a bit wider stance.  I also video'd a couple others and the depth looked the same.  I think the depth on the 475 may have been a little deeper, maybe the same, not sure (wish I would have video'd that one too).
: http://www.youtube.com/watch?v=VM30tm0TuTs

Tomorrow I'm gonna move my stance in a bit and take another side video.

This first full meet coming up I really want to hit some good depth so there isn't any guess work for the judges.  I think that's what I'm gonna be most nervous about, is not hitting depth.

Squats:
2x3 @ 444 lbs

Bench:
3x1 @ 280
3x1 @ 315
3x1 @ 350

Abs
Face Pulls

I have another side video of 385 lb squat (no belt) will post later, wanted to get the 444 but the batteries went dead.

Here's a 385 lb Squat for a couple reps to check depth.  As I said in my previous post, wanted to get the 444 but my batteries went dead.  This one was done with a much closer stance than in my 455 video.  The 444 was also done with the closer stance.
: http://www.youtube.com/watch?v=2fHQ5CdRNbE
Any comments are welcome !!!

This is regarding the 385lb.
The first rep was really great. The depth was more than enough and I think your arch was good the whole way. On the second rep when coming back up you had a bit of a forward lean.
You seem to have no problem with knees coming forward.
Good job.

Regarding the 455 lb squat. It seems to me that you lost the arch at the bottom position.
Regarding depth, I am not sure what is required in your federation. I would say it would be a close call.
Will you use knee wraps? 

Thanks for watching Christian.

I've started trying to get use to the wraps and on trying to get quicker at wrapping.  I'll take them with me, but I'm not sure If I'll use them.  It really depends on nerves and the like.  I guess I'm just afraid of wrapping to early and having numb legs on my squat attempt or wrapping too late and screwwing up my attempt by having poorly wrapped wraps.  Not sure if any of that makes sense, but :)

I only attended one meet where I used wraps. My experience was that it is a good idea to have somebody wrap you. Even better to have the same person that wrapped you in training do that for all 3 attempts. You are right regarding the timing of wrapping and then worrying whether they sit OK. I am not yet consistent in my wrapping. So I was lucky to have someone from my club wrap my knees just in time for the attempts.

Deadlift:
Worked up to 575 lbs
3x1 @ 525 lbs

BTN Press:
3x3 @ 175 lbs

Pull-Ups:
3x3 @ BW+35

Squats:
3x1 @ 395 lbs(no belt)
Worked up to 485 lbs
3x1 @ 435

Bench:
3x3 @ 330 lbs

Abs
Weighted Hypers

Openers for this coming weekend:

Squats:
420 lbs

Bench:
315 lbs

Deadlift:
530 lbs

I think I'll be squatting in my regular shoes, reebok hightops, and deadlifting in my converse's.  I tried squatting in the converse's, narrow stance, and it felt awkward as all get out, so I'm just gonna squat in my regular shoes and maybe buy a pair of olympic shoes after this meet.

The openers look reasonable. Good luck with the meet.
Good call not changing shoes now. You can experiment with this still after the meet.
Be sure to post results.

Meet went really well.  There were only 7 lifters, so it didn't last very long.  I think we were done in about 3.5 hours.

Here are my results:

Squats:
Attempt 1:  418 lbs (3 whites)
Attempt 2:  443 lbs (3 whites)
Attempt 3:  473 lbs (3 whites)

Bench:
Attempt 1:  315 lbs (3 whites)
Attempt 2:  341 lbs (3 whites)
Attempt 3:  352 lbs (3 whites)

Deadlift:
Attempt 1:  535 lbs  (3 whites)
Attempt 2:  562 lbs  (3 whites)
Attempt 3:  600 lbs  (3 reds)

All the squats were fairly easy.  The Bench on my last 2 attempts I hit the uprights on the right hand side on the way to lockout, all attempts were fairly easy.  On attempt 3 of the deadlift I had it to about an inch from locking out but my grip was slipping, so I was pretty disappointed about that.

I'll have videos posted sometime.

600 lb Deadlift attempt (3 reds) :(
: http://www.youtube.com/watch?v=FO6iraJ3-Jc

473 lb squat attempt
: http://www.youtube.com/watch?v=sGQnPJ-7EFg

I won't post the benching videos cause there were people standing in the way and crap.  But if you would like to check out any other attempts go to:
http://www.youtube.com/user/Abbrevi8tor

Awesome lifting! Your third attempt squat and bench made it look like you had more in the tank. You almost had that last deadlift, too...
What federation was this meet and were you lifting in the 220s?

I'm sorry, I totally forgot to put down the weight class I lifted in.

Went to early weigh in on Friday night and weighed in at exactly 220.  I had to pretty much strip down to my boxers to make that.  So I made it into the the 220 lb sub-masters Pure division.

The Federation that sanctioned this meet was NASA.  Very good judging at this meet.  Didn't see anything that should of been red lighted when it wasn't and vice-versa.

I was amazed at how easy the 473 lb squat felt.  I was sort of disappointed I didn't go heavier on those and the bench.  I was also amazed at how easy the 600 lb deadlift broke from the floor.  The head judge told me that was the first time he saw a deadlift that close to being locked out without actually being locked out, lol.

Thanks for the comments John!!!

For anyone that may be interested in looking at some other meet pics (not takin by me) go to:

http://www.magiccitymuscle.com/

If you scroll down there is a link to the results and more pics.  The link I posted takes you to the home page where the pics start.

Congrats on the performance. Very solid lifting indeed.

Do I correctly read state records? Outstanding job.
1388 total and raw in 220 class is very good.

Thanks Christian.  Yep 4 State records (only because that slot was empty) and an American record for the deadlift (in the sub-masters 220 lb class).  I only found out about setting the American record last night.  I think the previous record was 545.

On Sunday, will be starting Bill Starr's Advanced 5x5 with a small twist.
 
Day 1:
Squat
Bench
Rows

Day 2:
Coan/Phillipi Deadlift

Day 3:
Squat
Bench
Rows

On Day 1 & 3 regular exercises and progression prescribed on the BS Adv 5x5 and on Day 2  using C/P Deadlift routine with some of the exercises either taken out or altered a bit to reduce volume.