I started lifting around 3pm, helped spot/handoff/etc the other lifters in the AM. Was feeling decent, usuall pre-meet jitters I guess.
Warmup for the squat went well, ended with an easy and high 595lbs i think it was.
Squat 1 - 705lbs - smoked. very easy.
Squat 2 - 760lbs (5lbs meet PR) - easy again.
Squat 3 - 805lbs - easiest yet, but called for depth.
I had my girlfriend calling my squat depth, I'm not saying if my 3rd squat was high or not- im not sure. But quite a few higher ones got passed. Oh well, you can't win them all. I could have good deeper, the strength was there - i just heard up - and went up! oh well.
Was very disapointed at this point. I felt drained and out of it.
Bench warmups went horrible. 225lbs x 1 felt heavy in the warmup room. I could not for the life of me get any arch or set-up going, my shirt felt like shit with the back on it (had to modify it). Hit 405lbs x 1 off 3 boards and 455lbs x 1 off 1 board in the warmup room, I think I would have missed 455lbs in the warmup room, but the spotter took it because he didn't want me to waste my energy.
bench 1 - 455lbs (43lbs meet pr) somehow i got it. took FOREVER to touch the damn thing and i touched it all crooked haha. felt like crap, could not get a good set-up at all.
bench 2 - 479lbs (66lbs meet pr) GOT IT! was worse then the first! It took forever to touch, and forever to press. very ugly lift and took everything i had.
bench 3 - passed. I was going to give 490-500 a ride, but without a doubt it was not happening today.
Deadlift warmups, 315 x 1, 405 x 1. Didn't pull my opener til 30mins after 405.
deadlift 1 - 601lbs - smoke snow
deadlift 2 - 633lbs - easy (9lbs meet pr)
deadlift 3 - 661lbs - got it! (38lbs meet pr!)
TOTAL 1901lbs @ 242 JR. (165lbs meet pr)
woohooo my first elite total. I also beat all the Open (not JR) 242lbs lifters. It came down to the last deadlit to win the open class, i got it - he missed it. Disapointed that I missed my 805lbs squat (again), but at least the strength was there this time! Overall by far my best meet yet.
This meet we agreed to do our first 2 lits the same weights:
both - 272.5kg opener
both - 285kg 2nd attempt
then I called for 300kg, he called for 292.5kg. He pulled right before me, I knew if he got his lift - I HAD to get mine to beat him hahaha. Sure enough I did. FINALLY
Squats looked solid, very strong, great form, 805 did look higher than your first 2 attempts. Benches looked okay,a nd deads your form seems to be improving aswell.
Well done on finally putting it all together in one meet, no bullshit on this one!
Wow. Great job Ryan. I can't believe how smooth your squats looked. I guess the third was higher, but it couldn't have been by much. I think you could have gone quite a bit lower and still got it. Great job.
By the way, your legs are freakin' huge.
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Squats looked solid, very strong, great form, 805 did look higher than your first 2 attempts. Benches looked okay,a nd deads your form seems to be improving aswell.
Well done on finally putting it all together in one meet, no bullshit on this one!
Yeah, im happy with finally getting a total. It took 5 meets to put together a real total, i always fucked up one of the lifts. Looking at the squats, i think my opening squat is the fastest squat ive ever done, happy with that!
Quote:
Originally Posted by dmw
Wow. Great job Ryan. I can't believe how smooth your squats looked. I guess the third was higher, but it couldn't have been by much. I think you could have gone quite a bit lower and still got it. Great job.
By the way, your legs are freakin' huge.
Yeah that was what was frustrating, i knew i could have gotten the 805. I am not generally an explosive lifter, i can grind them out pretty good, so i think an inch or two deeper and it still would of gone.. but who really knows.
my legs have grown recently and Im not really sure why, i think its all the squats I did with short rest periods.
yeah it was a little higher then I would have liked, next time ill make 805 my second attempt. I know if I could have 1 more go at it- i would have buried the sucker.
This week I will be taking it pretty easy. I'm feeling pretty good today, little sore in the mid back/traps but nothing major.
Start our new squat cycle on sunday. Looking forward to it. Going to be a great training cycle comming up here, very heavy and lots of volume, cant go wrong
Good job man. I can't see the videos, I'll have to check them out later.
Totaling over 1900 is awesome.
What's after elite/how much do you need?
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I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
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Elite totals don't mean near as much as they used to with the better gear etc. I think there was around 50-60 lifters in the 242's in the USA who achieved elite totals last year (regardless of fed).
Realistically right now if I wanted to really be competitive in the 242s I would have to weigh 260+lbs. This will likely happen if I can continue to gain size.. But right now my eyes are on a Pro total in the 220s. At 220lbs its 2100, but once in a while they lower it to 2000 for some pro meets I think.
Quote:
Originally Posted by MindPower
Nice work Frank, squats looked pretty easy
Yeah I was happy with the squats looking back on it now, was disappointed at the time. Ive never got 705lbs to move like It did on my opener before, i dont think ive ever had a faster squat.
One thing that helped me out after i missed 805 and was pissed, was that instead of directly doing my bench warmups, I sat around for 5-10mins and just played some music on my ipod and calmed myself down. I think this helped my benching.
today is off. tomorrow ill probally do some lighter board pressing.
with all the overloaded movements i did in this training cycle (ie 900lbs squat, 800bls bench, 700lbs pull) i'm not near as beat up from the meet as usual. That and the fact that I didn't flat out fail any lifts.
Nice job at the meet! Quick question: Is it normal to have such large jumps between consecutive lifts in a competition?
Also, if JR means junior, then that means that you have at least two decades to get even more freaky strong than you already are . For some reason, I always got the impression that you were older than me, but I guess I just need to work harder .
Yeah pretty normal jumps on the attempts, i guess i could have opened the squat a little heavier. I go by how i'm feeling too, I have no problem changing attempts if my warmups feel shitty, or making bigger jumps if things feel good.
Also, when you are squatting 705lbs, a 55lbs jump isn't all that big. If you squat say 400lbs for your opener, its like going to 430 or something for your second i figure.
Yeah JR is junior, im 22. junior goes from 20-23, but i may just enter open from now on for more competition.
bench
62.5kg x 10
102.5kg x 10 (225lbs)
add reverse greens
142.5kg x 10 (315lbs)
162.5kg x 10 (358lbs)
182.5kg x 3 (401lbs)
add 3 board
202.5kg x 2 (446lbs)
182.5kg x 5 (401lbs)
add 4 board
182.5kg x 12 (401lbs)
Rolling DB presses (on floor)
20lbs x 10
40lbs x 10
x 10
x 10
x 10
notes:
-first day back in gym after contest. 2 days off felt like enough, I only took 2 attempts anyway. kept it a little lighter then usual today though and only did 2 things.
-my 4 board is way stronger then 3 board, Im not sure what this means in terms of my shirted bench, but Ill fix it.
next 2 days off, friday is supposed to be deads, but i think i will just take it a little easier as my training partner wont be training with me until sunday so i dont want to start to program without him. Maybe ill do some raw rack pulls.. I wouldn't mind getting >700lbs in my hands again before the cycle starts, it might make everything feel lighter!
Nice job at the meet! Quick question: Is it normal to have such large jumps between consecutive lifts in a competition?
Also, if JR means junior, then that means that you have at least two decades to get even more freaky strong than you already are . For some reason, I always got the impression that you were older than me, but I guess I just need to work harder .
My best squat is 523lbs, I tend to take 10-35lbs jumps. I usually take my second attempt as a 5lb PR, and open 25lbs less than that, and go for something big on the third.
below knee rack pulls (pin #3)
bands: lights (new setup.. load of tension. I estimate ~200lbs at the top)
bar x 3
60kg x 3
100kg x 3
120kg x 3
140kg x 3 (308lbs)
160kg x 3 (352lbs)
180kg x 3 (396lbs)
200kg x 3 (440lbs)
220kg x 1 (484lbs)
230kg x 1 (506lbs)
Power Squats (going to call the sled 60kg for ease of calculation, i imagine it weighs more)
100kg x 8 (220lbs)
140kg x 8 (308lbs)
180kg x 8 (396lbs)
Standing Ab Pulldowns
4 sets up to stack + 15kg x 15
Kettlebell Swings
1 kettlebell x 20
2 bells x 20
x 20
Notes
- Happy with the rack pulls. The band tension was more then I have ever used.
- Took it a little easier on the power squats as they are new to me and we are hitting them hard on sunday.
- Feeling good considering I competed last weekend, not beat up at all.
also, I have no clue if this will help but I have nothing to use.
2-3x per day I'm going to be doing some band pushdowns at home. I've found the muscle recovery in my triceps to be really shitty when compared to everything else. I'm going to try bring up my work capacity in my arms so they can handle things better.
just using a mini band looped around a door, first time I tried it it took me 3 sets to get all the reps. I'm sure Ill get that to 1 set in the next week or two, its more of a pain tolerance thing because my triceps have always had the tendency to get really pumped up and its quite painful.
Floor Press (middle on ring)
62.5kg x 10
82.5kg x 10
102.5kg x 10 (225lbs)
add reverse greens (deload at top)
142.5kg x 3 (315lbs)
162.5kg x 1 (358lbs)
172.5kg x 1 (380lbs)
182.5kg x Miss (401lbs)
142.5kg x 10 (315lbs)
152.5kg x 8 (334lbs)
Flat DB Press
60 x 10
90 x 8
x 8
x 5
Pulldowns
2 sets
Notes
- Havn't done floor presses forever. Last time I did them I did 225lbs x 5, so there is some big improvement. 380lbs felt very easy, 401lbs was a grinder all the way up and for the life of me I couldn't lock the sob out, was around 3 inches shy of lockout I imagine, strained on it for some time before it got took, close but no good.
- Havn't done DB presses in >1 year I think. Felt very odd doing them.
- This workout was a change of pace from the ME stuff I have been doing lately (almost all shirt work).
- Tomorrow starts a 12 week training cycle. No specific meet in mind, me + training partner just felt we progress a little more with a target date to test maxes etc.
Wow, your back into some decent weights pretty soon after your meet!
I've been to the gym twice, and done like 65kg benches and front squats lolz, couldn't even be fucked writing anything down. after a meet i feel weak as, and don't feel like lifting anything decent haha Will start training proper on tuesday though.
Set quite a few PRs so its all good. I usually get much stronger the months following a meet. The only thing which my recovery sucks on is my triceps so I am really trying to bring up my work capacity on them.
. For some reason, I always got the impression that you were older than me, but I guess I just need to work harder 
.
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