Friday 1/24
225 lb bench – 21, 16, 9, 4
Pull-ups 40 bw, 30 mini band, 20 light band, 10 medium band
BB 1-arm hammer press 2×12 each
Monday 1/27
225 lb front squat – 20, 13, 11, 6
GHD 3×15
Strict t2b 50 reps
Tuesday 1/28 recovery row
1 min on 1 min off for 20 rounds
40 total min, 5550 total meters
Wednesday 1/29
135 lb standing OHP – 18, 12, 10, 9, 1
185 lb CG Bench – 16, 10, 10, 12
Pull-ups 40 bw, 30 mini band, 20 light band, 10 medium band
2.5 pood upright rows
We have a lot of catching up to do. I know I have been MIA since the holidays.
My training partner and I started working with Bert Underwood in November. He designed our programming and analyzed our form throughout our meet prep. I can speak for myself and my training partner when I say that we are thrilled with the results. Bert is a great coach and friend and we look forward to breaking records with him at our side. He also was the best handler I’ve had on meet day.
This training cycle was perfect for us. When we first started, we thought it would be easier than it was. It was very challenging, but it was a program built for success, unlike a lot of programs out there that are basically built for failure. We never missed a lift. Ever. I never felt run down, although there were times I had to make sure I was eating and sleeping enough to recover from some of those tougher workouts. We worked with our openers and several times we handled our second and third attempts in some variation or another to build confidence (reverse bands for squats, boards for bench, blocks for deadlifts).
This, paired with our strategy for picking our attempts led to Terry going 8 for 9 (one of his bench attempts was a freak miss due to some issues with the meet) on his first meet, and I accomplished my goal of going 9 for 9, and hit 5 meet PRs. I am a strong believer in picking light openers. My openers were about 85% of my 3rd attempts, and my 2nd attempts were about 93-94% of my final attempts). I never struggled on any lifts. I may have been able to get some more weight on my total but 105 lbs PR on my last total is pretty good to me. This also gives me a great number to build on for my next meet.
I ended up with a 605 squat, 355 bench, and 650 deadlift for a 1610 total. I’m 10 lbs away from qualifying for the XPC in the 242 lbs weight class. That’s right, no more 220. Cutting weight is not fun and I don’t want to go through that again.
I look forward to taking some time off and then preparing for my next RPS meet, hosted by Redemption Powerlifting. This meet will be huge, especially since it is a qualifying meet for the XPC, which leads to the Arnold Classic in 2015.
I’m ecstatic to compete in the RPS, and to represent Redemption Powerlifting. Looking forward to staying healthy and getting strong.
For some videos and photos of my meet results, as well as my cutting and rehydration, follow me on instagram @dvegatron
Deadlift worked up to 600 for a single. A little slow off the ground but it was a good rep
Wide stance squat 225×8, 267×8, 287×8
Bench 2×2@305 paused, 1×2@315 paused
Closegrip 225×10, 240×10, 235×10
Band tri extensions 3×50
Squat 2×2@450
Reverse Band 2×2@495
GM 185×8, 207×8, 227×8
Dynamic warm-up 5 min
Foam roll/lax ball SMR 10 min
Y,T,A,U 3x8each
Wall slides 3×8
Some other stuff and stuff like that
I’m writing my goals down right here, for everyone to see. I have decided on my attempts for all 3 lifts and although conservative, if I go 9 for 9, it would be a 105lb PR on my last total. Even if I go 7 for 9, it would be a 55lb PR on my last total. Not bad if you ask me!
So here is the summary. On my first full meet last year these were my attempts:
Squat 505, 560, 580 miss
Bench 260, 305, 325 miss
Deadlift 520, 600, 640
1505 total
This meet’s plan:
Squat 515, 570, 590
Bench 315, 340, 350
Deadlift 575, 650, 680
This will be my plan unless I am feeling freakishly strong, in which case I would bump up my 3rd attempts by a few lbs. I have another meet at the end of May and I plan on hitting some more PRs then.
Week 1 of meet prep is in the books. I feel better than I’ve ever felt in my short powerlifting career. Deadlifts are light this first 3 weeks. They should get heavier leading up to the meet so I can set a big PR.
Deadlift 515×3 no belt
From the rack below the knee 545×3
Front squat 3×8@250
GHD 3X12 with the 12lb dumbbell cause I don’t wanna go “too heavy” I just wanna “tone”
Abs
Bench worked up to 295×4, 300×4, 2×4@285
Wide-grip Paused 205×6, 225×6, 2 406
DB Skull Crushers 30×20, 30×15, 30×15/2×10
Band Flyes 3×20
Some good friends of mine have started a powerlifting company that is dedicated to hosting the best quality meets, providing a platform for powerlifters, and they will even be starting a magazine.
Check out their website and if you like it, go to the store and by yourself a cap, or t-shirt, etc. Support a local powerlifter!
The BARbarian 