MP's PL Meet Training Log

[Masters Power]

Sorry man, i didn't know you had hernia issues. For me the one i have to keep pushing is bench. Deadlift and squat go a lot easier for me. Then again, i'm not doing triples at 415 on the bench at the moment either.

I had a rehab stint after having reconstructive surgery on my left knee and haven't ever let my legs go since. I have been trying to run Ed Coan's deadlift routine with both deadlift and squat and it seems to be a nice run up to a good single every 10 weeks or so. My bane are the accessory lifts. Getting myself to strip the home rack for some accessory crap is like telling me i need to eat more brussels sprouts. Might be true, but doing it most likely does not happen.

I'm running Coan deadlift program now as well. I hear you on the accessory work. Thankfully I have built up my home gym and have several bars and about 2000 pounds worth of plates, if I didn't there are a lot of weeks I may not get through the accessory work.

I work my legs once a week but would have to work them at least twice per week if I were squatting in a meet and I have two existing hernias that don't like that kind of work, for some reason neither of them bother me pulling. I agree with you that it is definitely preferable to balance all three of the major lifts and the guys who do are the most impressive powerlifters to me.

 

[Masters Power]

This is great- I am switching to powerlifting next year and I want to compete. I think I am gonna make it to @Docd187123 meet- never been to one. I just love winning the battle with a heavy weight.

Your work ethic is inspiring and you told me what I already know- I need to log my progress. Keep setting an awesome example brother.

Definitely go watch a meet, hopefully one with no more than 50 lifters as any more than that they really tent to drag on. Once you do one it gets in your blood and people will think you are crazy. Remember it isn't about beating anyone else it is all about constantly improving your own numbers. For me pointing towards a meet gives me the motivation I need to train on days I otherwise might skip.

 

[weighted chinup]

@Masters Power I have been reading your entries whenever I see a new post in here, although I haven't posted anything yet or participated in the thread. Your lifts are impressive and I'm definitely enjoying reading about your training sessions. The videos are an excellent addition too.

This is the kind of content this subforum needs more of, lifters posting their training sessions and keeping track of their progress.

 

[Masters Power]

@Masters Power I have been reading your entries whenever I see a new post in here, although I haven't posted anything yet or participated in the thread. Your lifts are impressive and I'm definitely enjoying reading about your training sessions. The videos are an excellent addition too.

This is the kind of content this subforum needs more of, lifters posting their training sessions and keeping track of their progress.

Thanks wc. I've read a lot of your posts in the training forum. You've obviously been around and have a good deal of knowledge that is beneficial to the members here.

 

[Masters Power]

1/7

paused bench 5x155, 5x205, 2x255, 1x305, 1x355, 1x375, 2x2 350
dumbbell OHP 3x10 60
rear delt raises 3x12 55
cable side laterals 3x10 30
ab pulldowns 2x15 120, 12x130

I think the seven hours worth of driving followed by a tough pulling session took something out of me. Bench warm ups weren't bad but not quite as fast and strong as they have been lately. Based on the speed of the 355 warm up rep I knew moving up from Monday to 384-385 could probably have been done but it would have likely been a grinder and I didn't want to do that and put unneeded extra stress on my shoulders and elbows. Instead I only went to 375 and did a little longer than regular competition paused. Didn't move quite as fast as I would have liked but wasn't a grinder. Should be back at full strength tomorrow.

 

[Masters Power]

1/8
paused bench 5x155, 5x205, 2x255, 1x305, 1x255, 1x305, 1x355, 1x375, 2x2 350

One of those days when things happen to screw up a workout. I got home late from work then in the middle of my bench warm up I got a call I had to take which lasted almost 20 minutes. Did another abbreviated warm up. Decided not to push my luck and settled for 375 with a legit pause. Didn't have time to do squats so put them off until Friday.

1/9
paused bench 5x155, 5x205, 2x255, 1x305, 1x355, touch n go 1x385 pause 2x2 350
squats 15x135, 12x185, 10x235, 6x285, 2x2 335
leg curls 12x90, 10x90, 2x10 100
pull throughs 2x12 130, 2x10 150

Warm up sets went pretty well today. Decided to see if I could get 385 paused. Felt really heavy on the way down and I decided I had better go touch n go instead. Actually moved pretty well.

 

[Masters Power]

1/10
paused bench 5x155, 5x205, 2x255, 1x305, 1x355, 1x380, 2x1 360
face pulls 10x90, 100, 110
dead hang pullups 3x10
ab pulldowns 2x15 120, 12x130
spread eagle situps 2x15 +45

I'm still screwing around with foot placement during the bench trying to take advantage of being able to bench on my toes at this meet.

On 380 my right toe slipped as I was pushing the bar off my chest after the pause, ended up with it flat and up on my toes on the left foot. Surprisingly still got the lift fairly easily. My bench is on a concrete basement floor which is fairly slick so I may be able to pull off being on my toes at the meet but I'm not taking any chances. I will be benching flat footed the rest of the training cycle and at the meet. The good news is based on today my paused max is about 390 right now.

 

[brutus79]

1/10
paused bench 5x155, 5x205, 2x255, 1x305, 1x355, 1x380, 2x1 360
face pulls 10x90, 100, 110
dead hang pullups 3x10
ab pulldowns 2x15 120, 12x130
spread eagle situps 2x15 +45

I'm still screwing around with foot placement during the bench trying to take advantage of being able to bench on my toes at this meet.

On 380 my right toe slipped as I was pushing the bar off my chest after the pause, ended up with it flat and up on my toes on the left foot. Surprisingly still got the lift fairly easily. My bench is on a concrete basement floor which is fairly slick so I may be able to pull off being on my toes at the meet but I'm not taking any chances. I will be benching flat footed the rest of the training cycle and at the meet. The good news is based on today my paused max is about 390 right now.

400+ is all you my friend

 

[Masters Power]

400+ is all you my friend

Thanks Brutus, with no pause I think your right. Hopefully I will be able to get there with the pause as well.

 

[Masters Power]

1/11
paused bench 5x155, 5x205, 2x255, 1x305, 1x355, 1x385 PR, 2x2 350
sumo deads 5x225, 4x275, 3x315, 2x365, 1x405
GHR's 2x18

Paused PR and pause was legit competition pause. It didn't move real quick but wasn't a grinder. This confirmed what I thought yesterday which is my paused max right now is within a couple of pounds either way of 390. 10 pounds to find in the next three weeks.

 

[brutus79]

1/11
paused bench 5x155, 5x205, 2x255, 1x305, 1x355, 1x385 PR, 2x2 350
sumo deads 5x225, 4x275, 3x315, 2x365, 1x405
GHR's 2x18

Paused PR and pause was legit competition pause. It didn't move real quick but wasn't a grinder. This confirmed what I thought yesterday which is my paused max right now is within a couple of pounds either way of 390. 10 pounds to find in the next three weeks.

Congrats!

 

[Masters Power]

Thanks brother. I appreciate it.

 

[jymis]

Congrats PRs really make it all seem worth it right!

 

[Masters Power]

Congrats PRs really make it all seem worth it right!

Thanks for checking in jymis.

 

[Masters Power]

1/12
paused bench 5x155, 5x205, 2x255, 1x305, 1x355, touch n go 1x388PR paused 2x350
dips 2x15 +45
pressdowns 2x12 90, 10x100
bb curls 2x12 95, 10x115, 8x125

Traditionally in this program Mondays being the sixth straight max pressing day hasn't been my strongest. Today warm up sets went pretty good so I decided to move up 3 pounds from my paused PR yesterday and do a touch n go rep. The other change I made from the past couple of days is that I didn't psyche myself up for the top single today. It went up steadily although not real quick. Backed off on the assistance work as keeping my shoulders and elbows as healthy as possible into the meet are more important than doing more or going heavier on assistance work.

Two things to notice on the tape below. I have virtually no arch benching flat footed which is why I was experimenting with benching on my toes as it would improve my arch by several inches thus reducing the range of motion and also taking stress off the elbows but I couldn't get comfortable doing it. On a positive note you can see I get a lot of leg drive while which definitely increases your max. Also this is what a touch and go bench should look like, you can lower it more quickly if you like but I see a ton of guys doing bounce off their chest and go reps instead of touch and go. This isn't productive for a bodybuilder and is definitely counter productive for a powerlifted as it doesn't develop the strength off the chest needed to do a paused bench required in competition.

 

[dnoyez]

btw love your basement setup.Im very inspired by your steady progress and your consistant post as well...you seem like a bro that does what they say and sticks to there goals...and that above all i think are the keys to success with powerlifting ...bodybuilding or generally anything in life you want to acheive.Keep up your work as you are doing well and being a productive entity.

 

[Masters Power]

btw love your basement setup.

Thanks dnoyez. Craigslist is a great thing if your building a home gym. I paid $75 for the rack and $25 for the bench. My other rack costs a little more but has a high and low pulley attachment.

 

[dnoyez]

Yes im eyeballing craigslist now to be honest... oldschool at home is the way to go to be one with the iron.

 

[Masters Power]

1/13

deads 5x225, 3x315, 1x375, 1x425, 1x475, 1x525 speed deads 3x3 385
power shrugs 2x5 395
stiff leg deads 2x5 255
bent rows 2x5 255
underhand lat pulldowns 2x5 235

Good pulling day. Program called for me to double 525 but I was only trying for a solid single in good form. It moved well, form still could be a little better (some lower back rounding and my head needs to be up more when the bar breaks off the floor) but things are moving in the right direction for sure.

 

[jymis]

You sir are stronger than an ox.