Training logs: New block 22/10/16 Post meet deload & Week 1 back on accumulation.
The week following my meet I went on a new deload scheme we're trying, which had slighter higher intensity than would we'd usually use.
Day 1: Squat and Bench: 70%x3x3, 75%x2x2, DB Bench x3x20 @7RPE, Bent over row x3x10 @7RPE
Day 2: Deadlift:75%x3x2, 80% x3x1, RDL x3x10 @7RPE
Day 3: Squat and bench: 3x1 @80%, Pendlay Row x3x10 @7RPE
All these sessions went fine, I wasn't nearly as sore in the days after this meet as I have been after previous meets, which was nice.
Back to the grind, my coach and I decided that due to my current circumstances it may be possible to work in some extra sessions per week. So we're starting out with two extra sessions per week on top of the 5 normal training days I already do.
Squat 67.5% x3x7
Bench 67.5% x3x7
Flat DB Bench 3x20 @8RPE
Deadlift 75% x3x4/80%x2x2
Dimel D L3x20 @8RPE
Pendlay Rows 3x8 @8RPE
Bench 75% x4x5
Close Grip Bench 3x12 @8RPE
DB Floor Press 3x15 @8RPE
Squat 80% x4x3
SSB Pause Squat 3x6 @8RPE
1 Arm DB Row 3x20 @8RPE
Deadlift x1 @8RPE. 3x3 @8RPE
Bench 80% x4x3
RDL 3x8 @8RPE
Extra workout 1: sometime after a bench day, light DB pressing for 5 minutes, 100 light face pulls
Extra workout 2: some time after squat/dl day, light hamstring curls x 100, 5 minutes of different angles of planks
Didn't get much video this week, mainly cause I don't find much help in videoing high rep sets for technical pointers. However I did film my DL single at an 8, which I decided would be about 210 just to take it easy in week 1, mostly due my hamstrings being destroyed by the RDLs in the week.
TL:DR- Got better, did bad
Arrived at Raw Anatomy Gym around about 09:30 to weigh in and meet up with a friend who has worked with me before and who I offered to help in what would be her first powerlifting competition. Weigh in went fine, weighed in light at 90.6.
The day rolled on, the 93's were in the last group of the day but since there was 13 of us we got our own flight all to ourselves.
Warm ups went fine and to plan, nothing felt like it was going to be an issue and managed to time them all pretty well due to the abundance of great kit at Raw Anatomy. So here goes the break down for my actual lifts, sadly we didn't get any film since there was just me and John there and John was busy handling stuff for me.
Squat 1- 180 I had planned to open 185 but just put it in 180 at the weigh in to be safe. Didn't matter opening light is always the way to go, crushed it.
Squat 2- 195 Jumped the gun on the squat command and pretty much beat the centre ref's hand to the floor, crushed the lift and managed to have 100% on purpose timed it right, and not screwed up too bad.
Squat 3- 205 After the command mistake and it seeming to take longer than I'm used to getting the squat command, I lowered the attempt by 5kg. Dumb idea,I sunk into the local tectonic plate and had to slow down en route up cause I felt it was gonna pop up and didn't want reds for not standing up properly pre rack.
Bench 1- 120x Smoked it, got 3 reds due using a false grip, which I now know is actually against the rules, rather than just frowned upon for being hella risky, as I had previously thought.
Bench 2- 130 Despite changing grip still smoked it. Pause for press was longer than ideal but then it almost always feels that way.
Bench 3- 140x Idiot mistake #1 My previous meet PB is 135, I'd hit it this cycle fairly easily however 140 was what I'd wanted this meet and I wasn't about to let having to change the grip I'd used for almost 4 months stop me. What I should have done was play it safe and taken 137.5 instead of trying 140 and just missing it.
DL1- 220 Went fine, all the practice making big boy 20kg jump in training had paid off.
DL2- 240 10kg meet PB I've pulled this about 5 times this cycle it's been pretty comfortable on all occasions, this time was no different, however I was feeling pretty beat up from that missed bench and just generally being deep in the meet.
DL3- 250x Idiot mistake #2 Based on the fact I didn't feel like I could clean 240, I should've yet again played it safe ( I feel there's a theme here?). Missed this after getting it just short of my knees and fighting it for a few seconds, then had to ditch it. If i'd not been a moron and just loaded up 245/247.5 which again I reckon would've been enough of a difference to make them, i'd have been a lot better off on the total front, and a lot closer to what I wanted.
So 575kg total up from my last at 550, but I reckon I could've actually hit 590~ with less stupid attempt picking on my part. Got a light 3 session/week deload this week following the comp. Then it's back into the maw at full tilt, hopefully to make a British qualifying total by next year's regionals.