Scott's powerlifting journal

SBradwell83 said:
Too right buddy just stay injury free and you will be up there.

SBradwell83 said:12/10/13

British Classic Championships

All training had been good leading up to this barring a few niggles in my back and trap felt in really good shape. Bodyweight was also fine so good in fact I allowed myself a big bowl of pasta the night before.

Woke up on the morning weighing 73.2kg so had a bowl of porridge and protein shake and set of to horncastle. Got weighed in made weight easily weighing 72.7kg lightest I've ever weighed in at. Refuelled and did sone mobilty drills etc.

Squat warm up

Bar x lots
60x5
80x5
100x3
130x2
150x1
170x1
Warm ups felt fast and fluid no problems back was a little tight but no worse than usual.

Lift 1
180kg 3 white lights absolutely shot up.

Lift 2
190kg failed 2 to 1 on depth. Felt so easy coming up but knew that I had cut it short on the way down. Think I got nervous and came up too early.

Lift 3
192.5kg fail. Dropped this extra low as I was worried about depth but cause I dropped it so low no power in the hole.

Really disappointed with this as squats were going so good in training and this is the first time I've ever been failed for depth.

Bench press

Warmups
Bar x lots
60x5
80x5
100x2
110x1
120x1
130x1

Lift 1
135kg 3whites easy opener ridiculous pause at bottom longest I've ever experienced.

Lift 2
142.5kg fail. Held down again for at least a 5 count ruined my explosivness off my chest.

Lift 3
142.5kg 3 whites good lift. After a great pep talk from Paul cooper absolutely blasted this off my chest.

Finished not too bad on bench but know I'm capable on a good day of 150+ which will come once I put everything together.

Deadlifts.

Warmup.
60x5
100x3
140x1
170x1
190x1

Lift 1
205kg 3 whites very comfortable but as I. locked out felt my trap and pec both pulling badly.
Went to my bag and covered the area in deep heat

Lift 2
215kg 3 whites easy. No problem with trap or pec.

Lift 3
230kg fail. Soon as I started the lift felt like my pec was gonna tear so put it straight back down. Gutted as I honestly think I could have pulled 230.

Total = 537. 5 kg. 2nd place in the 74 seniors and an equal pb total so not too bad but if things had of gone my way could have been a lot more.

Great weekend enjoyed every minute of it. Highlights include tom martins 350kg deadlift, coaching my mate Rich in his first Ever British champs. And coaching Millsy to a pb total and watching him smash 2 British records in the process.

jimmyf said:
Good effort Scott, the big squat will come mate

Wendlers has worked really well for me so you should see some nice gains imo.

SBradwell83 said:
Cheers jimmy think that with all the Comps I've done this year I've just basically ran peaking programs in between Comps. Now they are all out of the way I should hopefully get some nice steady progress with wendlers.

jimmyf said:
ditto mate, tbh just enjoying the challenges it throws up tbh atm and training with a decent team, it helps me as I need to be lifting near my maxes more than not so hits the spot, Ive found ive missed a few targets on rep days but have always hit or exceeded the 1+ weeks lol

SBradwell83 said:
Yeah know what you mean I'm only on the heavy 3s week plus a single at your training max and finding it harder to hot my training max after the heavy 3s.

jimmyf said:
I think i do it wrong Scott...well I know I do lol, I kinda just warm upto the target reps that week...be it...5's.....3's etc then just do the working set or maybe 2 of them if feeling good, then a back off sety of 5 reps maybe 30kg lower then 10 reps 20kg lower to get some kind of volume in, its always been a confidence thing on squats for me but with Macca's help im squatting my maxes like i am my warm ups technique wise and things seem to have come on leaps and bounds.
Just wish wendlers worked for my crap bench ffs!

SBradwell83 said:
150 is hardly a s**t bench Jim haha. When I was benching 150+ i was benching twice a week one session was heavy 5s with the last rep paused moving up 2.5kg each week and the other day I was going to horncastle to train with marc Giles an he had me doing heavy singles trying a new pb whenever I felt good. Seemed to work really well.

SBradwell83 said:
When I was benching 150+ i was benching twice a week one session was heavy 5s with the last rep paused moving up 2.5kg each week and the other day I was going to horncastle to train with marc Giles an he had me doing heavy singles trying a new pb whenever I felt good. Seemed to work really well.

Don_Caster said:
So why did you stop training that way?