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My Powerlifting journey

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GreyphantomIconMy Powerlifting journey03-10-2011 @ 18:03 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Hi all, well I competed in my first powerlifting meet on 24 Sep 11, the BPC UK open and LOVED it...!!! have only really started lifting powerlifting style and so far numbers are climbing. I lift raw as I just want to see how far I can push me before making a decision on lifting equipped or not. I ended up lifting in the 110kg class as I managed to lose a few kg over night before weigh in. Was a bit nervous tbh but also very excited and now well and truly bitten by the bug... will be competing in the raw meet at the end of November (BPC).

program wise I loosely follow a prilepin style lifting program. This is producing some good results so far but I do adapt as and when I feel things are working better or worse so its sort of a flowing process. I keep a journal on three other boards too so this will likely as not be pretty much the same.

My goals for this year are to break the raw 110 records for squats (220kg) and Deads (252.5) as according to the bpc. I could have got them at the UK Open but as it was my first I didnt know that a singlet was supposed to be worn to claim those. DOH... next meet though, next meet...

thanks all and looking forward to learning a heap of stuff...
GreyphantomIcon...05-10-2011 @ 19:03 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Prilepins day 1

ME Squat
WU 60x10, 100x8, 140x6, 180x3 belt on 220x1

240x1 NP (near parallel)
240x2x1

DE Deads
WU 60x8, 100x6

150x6x3

SLDL
150x2x8, 1x7

BC
60x2x6

Well was going to take some time off after the meet and just do some relaxed training and dieting but as there is now a raw comp end of november will train for that and take some time off in december over xmas...

Squats - felt a twinge in the uppe left quad round the hip flexors before starting but stretching it out felt good... got to 220 and it felt heavy... think it was just that I didnt keep tight enough in the lift... 240 the first rep felt not low enough, next two were good and felt good... kept it tight and went low, saw massive white spots after each rep lol...

Deads - felt great, just worked on form and technique... took about a minutes rest between sets... blowing out my rear...

SLDL - oh man felt these... first set 8 pretty easy, second not so easy, third only 7... couldnt sit down without feeling it majorly...

BC - only the two sets as running out of time... good sets though and felt biceps work well...

Just had to get up to tend the kids dinner and legs cramped up... man my lower body is just numb and in pain all at the same time lol... yeah baby...
GreyphantomIcon...07-10-2011 @ 19:16 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Prilepins day 2

ME Bench
WU 60x10, 80x8, 100x6, 120x3

140x1x1, 1xf

DE Squats
WU 100x5

150x6x3

Clean and press

Not done due to weather

Dips
BWx3x10,9,5

Dislocations
Towelx3x20

Felt pretty good today, tired as not much sleep over the last few nights but ok... loads going on in life but thats life...

Bench - warm up sets felt fantastic, even 120 for 3 could have gone 5 or 6 fairly easily... got the first 140 as body was in perfect position and got great drive... second 140 I lost my legs and it got to half way but no more... next time 3 singles for sure or even an extra 5kg...

Squats - felt good lost form on 1 rep but rest were great and felt easy... just made sure I got the drive from the hole... legs felt great...

Clean and press - couldnt get this done today as I have to do them outside as thats where the room is... it was p1ssing down...

Dips - felt really good havent done them in ages... felt them working really well and very happy with them...

Dislocations - its amazing how these work you so hard... just a towel and voila...

happy with training over all today, should have got that second single on bench though, just need to get my body position the same way all the time... makes a big diff imho... deads day on sunday, really looking forward to that... going to break in the new 50kg plates woot...
GreyphantomIcon...09-10-2011 @ 19:24 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Prilepins day 3

ME deads
WU 120x8, 170x6, 210x3, 250x1

290x1xf

DE Bench
WU 60x10, 80x8

100x6x3

Chins
BWx3x5,5,5+1p

BOR
140x1x6, 1x7, 1x6

Deads - felt great up to the 290... 250 flew up and was pretty confident about the 290 but before I attempted the rep I "felt the weight" and this I think set me up for the fail... got it to my knees but just couldnt lock it out... thought about it for a bit and realised that in the comp I just walked up to the bar and lifted it without thinking, too much thinking not good for GP

Bench - easy and felt very very good, form great and very happy...

Chins - first set I felt my forearm starting to really hurt... changed my grip slightly to in a tad more and this made the forearm more upright and voila no pain... so thats a good discovery and made the chins easier...

BOR - first set technique was shakey... last 2 much better and felt it so much more in the back...

over all I really enjoyed the training today and will get that 290 next time... still on track for 300 by the end of the year for sure...

weight at the moment is 113 but keeping it down around this so its easier to get under 110 for competitions... over all really happy with the way things are going...
GreyphantomIcon...11-10-2011 @ 18:10 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Prilepins day 1

ME Squats
WU 60x10, 100x8, 140x6, 180x3, belt on 220x1

250x1x1
255x1xf

DE Deads
WU 60x8, 100x6

150x6x3

SLDL
150x3x10,9,8

BC
not done

Squats - oh wow... felt really good doing these... got 250 easy enough (well as easy as you can call it for me lol) and so thought would add 5kg, got to the bottom and managed to get about 2 inches up then nope, all the way down again, thank god for safeties... legs caned, back pumped... body ouchie...

Deads - felt good and fast... just worked on getting the weight up as quick as possible with as much power as possible... felt good but by end was knackered...

SLDL - almost not done, but dragged my sorry ar$e off the bench and did them... well pleased I did now but seriously sore by the last set... hell by the end of the first set I was damn near dead... managed to get more reps with the same weight so that was good.. glutes and hams feel wrecked though...

After SLDL I was pretty much wasted did a warm up for bicep curls but was just not happening... left it at that and now feel pretty much done... body sore from top to toe... happy with things as they are going...
GreyphantomIcon...14-10-2011 @ 18:53 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Prilepins day 2

ME Bench
WU 65x10, 85x8, 105x6, 125x2

145x2xf

DE Squats
WU 100x5

150x6x3

Dips

BWx1x5

Dislocations
Towelx3x20

Bench - way better today, 125 were easy for both reps, could have done 3 or 4 but wanted to save some for max weight, turns out should have just gone for it lol... 145 felt ok coming off the rack, lowered great on the first set got it up a few inches but then nope, no further... second single was worse tbh... but still never attempted that weight before so small, very tiny progress...

Squats - oh yeah these felt great, really worked on getting technique right and speed from the hole better... felt very comfortable...

Dips - nope not working at all tonight, left shoulder is very tight atm and feels a little weak...

Dislocations - left shoulder was feeling tight but after the first set it loosened up and now feels better but worked...

mood is better this afternoon, no prizes for guessing why, and didnt feel as tired or out of it... still got to work on that bench, its really just starting to give me the willies... squats feel great though... now that I have an invite to the worlds and its possible I will go so I have accelerated my training but will see how it goes...
GreyphantomIcon...17-10-2011 @ 12:52 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Yesterdays Training

Prilepins day 3...

ME deads

WU 120x8, 170x6, 220x3, 260xf

DE Bench
WU 65x10, 85x8

105x3x3

Done...

Deads - easy up to the 260 and even that flew off the floor but as it passed my knees my right pec started to pull rather hard so I released the weight... went to attmept it again but nada, just didnt want to risk an injury...

Bench - after the pec was being really careful and it felt a bit tight on the first warmup but after that seemed ok... all went well and happy with the form and technique here...

wasnt really into it today, feeling a bit off but went ahead anyway, def something going on as come dinner time couldnt eat, only managed to get in about 2/3 of my chicken and none of the pasta... just lost appetite seriously... better today but feel bloaty...

Worlds - well we have crunched some numbers and my wife has looked at getting extra time off work (hard as she has taken two weeks this month for our holiday and stuff) but it would seem that I could go out on the wednesday (day before my lifting) and I would come back the sat or sun... still finding flights/hotels and due to circumstances (eg paying for this holiday, was looking forward to it but now its proving the damn obstacle) will have to book all that beginning of next month which wouldnt be a problem... soooo just waiting till all the numbers are crunched and it looks like it might be on... woooot...
GreyphantomIcon...19-10-2011 @ 19:29 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Truncated Prilepins day 1

ME squats
WU 60x10, 100x8, 140x6, 180x3, 220x1

255x2 partials
255x1 PR
255x1 (bit ropey but dammit I got it in!!)

thats it... time is so short at the moment just did a max squat day... warm ups went well and felt easy... 255 ouch, felt heavy and I didnt set up for the first set right so shakey and just did a couple of partials to feel it... second set was tight, body in good position, weight perfect on back and it went up nicely... stars aplenty though... second single was not bad, but a bit ropey, depth ok but damn near didnt get it up... still a great PR first one in a while, very sore now, quads, hams, glutes in ouchland, population me...
GreyphantomIcon...20-10-2011 @ 17:14 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Truncated/combined Prilepins day 2/3

ME Bench
WU 65x10, 85x8, 105x6, 125x1

145xf

ME Deads
WU 120x10, 170x6, 220x3

260x1

So rushed today, just seems to be no time...

Bench went well till 125... bar seemed to be pressing on a nerve in the palm of my hand and it felt like it was on fire... but one good thing was I got a long pause on the bottom and pressed it up easily... woop... then 145... DOH... was concentrating on the rep and have found that at the bottom I "unlock"... I just lost all the tension and then couldnt press it...

Deads were good, 220 for 3 flew up... 260 was a bit tougher but again flew up and was pleased, left it at that this week, was 4 days since the last deads day (oops)...

Sent of my registration form and fee today for the worlds... so its official I am so doing it...

off to prague tomorrow so training next week is probably not happening, when I say probably I really mean definitely... diet will be shot to sh1t too... I am looking at it as a weeks break for some rest and recovery...
RicoIcon...20-10-2011 @ 17:22 
Avatar
Sugdens very own David Dimbleby
Member 1403, 3717 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Good training mate and detailed write ups Happy
GreyphantomIcon...20-10-2011 @ 19:03 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Rico said:Good training mate and detailed write ups Happy


Thanks mate, just muddling along...
GreyphantomIcon...01-11-2011 @ 13:08 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Prep day 1

Squats
WU 60x10, 100x8, 140x6, 180x3, 210x2

230x2x1

Bench
WU 60x10, 80x9, 100x6

120x1x2

Good start back, changed my program to a much more abbreviated one that concentrates on the main lifts...

Squats - went very well, 210 felt not too bad but 230 actually felt easier... good depth and moved well out of the hole...

Bench - good feel with this too, kept it tight all the way through the movement and could really feel the lats and back engage... big plus for me...

Life keeps trying to intrude with some bothersome details but just concentrating on the training and getting some numbers up and competing then will work out the personal sh1t... happy with training so its working out...
GreyphantomIcon...02-11-2011 @ 17:41 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Prep day 2

Deads
WU 120x8, 170x6, 210x3, 250x1

270x2x1

Dislocations
towelx3x20

Deads felt awesome today... before workout I felt ok, nothing special but ok... started training and 120 felt awkward... 170 felt better and after that the weights just flew up... 250 was pretty easy and I was going to stop at 260 but thought wtf and hit 270... first went up easy enough but 2nd literally flew up and felt easier than the 250... very happy with this and sets me up for the worlds nicely...

starting to figure out my openers and a strategy for my lifts... but its very open to change due to the nature of the beast...
MrSmallIcon...02-11-2011 @ 17:59 
Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
nice lifts!
what do you mean "prilepins style lifting" exactly?
GreyphantomIcon...03-11-2011 @ 07:08 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
MrSmall said:nice lifts!
what do you mean "prilepins style lifting" exactly?


Thanks mate...

there was a Russian guy who went through 1000s of lifts from all the top lifters in the world and worked out what the best way to lift was to make good gains and progress (percentages of max lifts vs reps and sets)... he came up with a set of tables and stuff that works out optimal training. I do like it (albeit a self modified version of it) and it seems to work...

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