Heading off the Reservation

Week 5 - day 2 deadlift

Deadlift
135-2x5 suit bottoms
225-2
275-1 add belt
315-1 straps up
345-0 This came up quickly but the fingers on my left hand caught my knee and pulled open.
345-1 add powder. I don’t typically powder my legs in training. This may be the only time I’ve done it out of contest

BB rows
125-3x8

SSB squat
50-5
137.5-10, 15

Shrugs
205-10
225-10
245-10

BB roll outs
3x10

The meets in just over two weeks and this is the last heavy deadlift day. I typically shut it down a couple of weeks out and have had solid success with it. Recovery is harder than squat and bench.

Next week we squat heavy and bench heavy.

Rep at 345

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Week 5 - day 3 bench

Squat
45-10
135-2x3
150-4x5

Bench-
45-10
95-3
105-2
135-3,2 add shirt
155-0
That was the end of that. Last week I started to develop an inflamed bursa sac in my right elbow from the sleeve of the shirt. It was really aggravating me today and when I went down at 155 it got even worse and more inflamed. I don’t have the confidence at the moment to bench through the pain. My husband has had it a few times in the past and trained through it but it’s different if you’ve got the confidence in gear.

I took off the shirt, very gently, iced my elbow and did one rep at 110, my typical unequipped opener. I’m going to see if I can change to unequipped for the meet. If I can’t, I’ll squat and bench raw and go for a national deadlift record equipped.

I’ve competed raw before after training equipped. Several years ago at nationals I was supposed to compete equipped. I woke up the day of competition barfing. I decided to compete but left the gear off because I didn’t have the mental focus for the attention required,

Leg raises
3x10

Banded face pulls
3x20

Banded pull aparts
3x25

Hammer curls
10-3x15
I did these because my shoulder issue often extends to my brachial nerve and my husband recommended them to get blood flowing to the area. It wasn’t bad.

Picture is my inflamed elbow, The picture doesn’t do it justice.

Week 6 - day 1 Squat

So it’s official that I’m doing the regional championships unequipped. It wasn’t too late to change my classification.

Squat
bar-10
135-2x3
185-2
205-1 add belt
225-3x1
185-2x3 beltless

Bench
bar-10
97.5-4x5

Weighted swings
50-3x15

standing tricep extensions
30-3x15

hammer curls
10-3x10

band pull aparts
3x25

This morning I decided to see if it was worth it to get up early and try for some boxing day deals. My daughter and I hit the mall at 7 am. It wasn’t horrible but wasn’t worth it either. I got a pair of leather driving gloves and tea. That’s it. She was shopping with her friend so I mostly just wandered around for a few hours. I saw some winter boots that I would have liked to have gotten but putting a price on a red tag doesn’t actually mean it’s on sale. It only means it’s a price on a red tag. I’d looked around online for the boots and the ‘sale price’ was the same as the regular price. I didn’t buy them.

I did have a nice afternoon nap on the sofa with the fire going. My dog enjoyed it too.

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Week 6 - day 2 deadlift

This is all without gear
Deadlift
135-2x5
225-2
255-1 add belt
275-1
I think I’ll open deadlift at 135-137.5. It would be nice to hit 150 this time.

Barbell row
130-3x8

SSB
140-5x5
Last week when we did these I asked my husband to tape a set. They were lopsided. Because my shoulders are narrow, they start to slide between the handles. When we got the bar, I took the pads off the handles because they felt weird. Due to the lopsided issue, I put them back on. It made it harder. It forces the bar to sit right up by my neck and the pads push the handles, and therefore, the camber in the bar, forward.

Bar roll outs
3x10

hammer curls
10-10, 12, 14, 16

band pull aparts
4x25

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Hey do you have and tips on how to go about taking in the legs of a squat suit? And if so any pictures of how its done. The rule book is a bit confusing when it comes to this.

@josh_bahadur This is a link to an old t-nation thread. How Do I Tailor My Squat Suit? IPF - #6 by lunchead

On the original thread I posted pictures of how and where I sew to alter my suits. I show the straps and hips but you can tighten the hips down to the bottom of the leg openings. If it’s IPF, alterations have to be made on the inside and on an original seam only. You can’t pleat the material.

Week 6 - day 3 Bench

Squat
45-10
135-2x3
152.5-4x5

Bench
45-10
95-3
105-2
110-2x1

Leg raises
3x10

Banded face pulls
3x15

Banded pull aparts
4x25

Hammer curls
10-4x10

That’s it for training. Next week is just light pre-meet deload stuff.

We had a late Christmas dinner today with my sister’s family. My brother reminded me of the time the boyfriend (when I was 15) did push ups to impress my dad and he just stared at him like he was an idiot. I should get my 16 year old daughters boyfriend to do pushups to impress me :slight_smile:

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Week 7 - day 1
pre-meet deload/recovery

Squat
45-10
135-2x5
165-3x3

Bench
45-10
85-3x3

Various shoulder mobility exercises.

oh my gosh I didn’t realize you were logging here, yay!!!:grinning:

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Yeah. I’d been reading yours for a while and decided to park my new log here as well. I’ve been keeping one for years just in different locations.

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Meet results

I think this was one of my worst meet results where I didn’t bomb.

Weighed in at 59.4kg

Squat
102.5 good
107.5- I folded over and couldn’t come up
107.5- good but hard as crap

Bench
50-good
52.5 -good
55-no go

Deadlift
137.5-good but felt heavy
142.5-no go. I couldn’t lock it out. My planned second was 145 but when my opener was so heavy I dropped it lower
passed on my third because It felt like I shit my spine on my second.

Total-297.5

Despite the poor result, I’m not super disappointed. I was supposed to compete equipped for a laugh That didn’t work out. I rolled with it and went unequipped. I’m not surprised at the result. There wasn’t enough time between meets. At 52, recovery is a huge factor and that short a time period between the two didn’t’ work.

We are, however, planning our next meet for the end of April. We’re making a change. Ever since I’ve been competing in 2008, I’ve always done so in the same federation; the Canadian IPF affiliate. For something different, we’re going off the reservation and checking out a different fed. It’s a masters only meet. They may or may not have a monolift and deadlift bar.

oh my god you’re under 130lbs and can squat over 230lbs!!! How is your squat so amazing!?

I love you for saying that. My squat is pretty sad. I typically rely heavily on deadlift to make up most of my total.

I like squatting but I have long legs/femurs and lean forward very easily. I watch women with short little legs with a lot of envy.

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Post meet deload day 1

This week I think we’re going to do more calisthenics and stay away from the bar.

Today was two mini circuits

Circuit one/repeated 3 times:
pull ups - amrap (I only got 4 each set, we haven’t done them in a while)
burpees - 15
step ups with 25lb db-15

Circuit two/repeated three times
goblet squats with 30lbs kb- 15
bent over row with 30lbs kb-15
high steps - 20

That’s it. My conditioning is crap. Also do you know what doesn’t mix well with mac and cheese? Burpees.

Post meet deload day 2

Circuits
I found one that’s probably beginner level and it just about did me in. It was

10 reps each of
jumping jacks
squats
push ups
mountain climbers
rotating crunches
high knees
knee pull ins
chair dips
lying leg raises

We did three rounds and that was good for me. The ones I found the most difficult were anything ab related. You’d think I never train them.

All week will be something like this.

Back to Porridge…

Week 1 - day 1 squat

Squat
45-10
135-2x3
165-2
185-5x3

Bench
45-10
87.5-4x6

Snatch grip stiff leg deadlift
135-10
145-10
155-10

Dumb bell overhead tricep extension
30-3x15

Both squat and bench lit my shoulder up like crazy. I think it may be time to actually go see a doctor.

Week 1 - day 2 deadlift

We went on an off day today because we have a thing tomorrow. Holy crap was it hard. My legs were lit up from last night.

Deadlift
135-2x5
225-2
255-1
267.5-2x1 This felt heavier that my opener at the meet which was 303 and felt plenty heavy

BB rows
95-3x8

SSB squat
50-5
122.5-5x5

shrugs
185-10
205-10
225-10

BB roll outs
3x10

It’s always such a kick in the teeth starting a new cycle and feeling weak as hell.

Week 1 - day 3

Squat
45-10
135-7x6

Bench
45-10
95-3
100-4x3

Leg raise
3x10

Plate raise
25-3x10

Tomorrow my winter project starts. By January I start to get bored and cabin fever. Last winter I started stripping my wood trim on my second floor. By May I’d done all the upper hallway base boards and my main staircase. I stripped the paint and old varnish, sanded them and stained them. They look a million times better. Tomorrow I’m starting the window and door frames in the hallway. The work is repetitive and I find it a bit zen like.

Week 2 - day 1

Squat
45-10
135-2x3
165-2
190-4x3
190-3 added wraps

Bench
45-10
90-4x5

rolling dumb bell tricep extensions
10-3x15

Snatch grip stiff leg deadlift
135-10
145-10
165-10

Squat set 4 at 190

Squat set 5 with wraps. These weren’t significantly snappier than without. The wraps were pretty loose and the right one started coming undone at the end.

This is my wood stripping project I started. This window frame took 4 hours but that’s okay. I was listening to a kick ass audio book by Justin Cronin. I’m getting pretty wrapped up in the story. Anyway, I’ll be sanding and staining the window frame to match the baseboard below. The baseboards and stairs were last winters project.

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Week 2 - day 2

Deadlift
135-2x5
220-5x2

BB rows
100-3x8

Hatfield squats - This is a new one to me. I watched someone else do it and thought I’d try it out. I like them. They are definately easier than regular SSB squats. It’s almost more like a leg press and hits the quads more.
45-10
127.5-3x5
147.5-5
187.5-7

Shrugs
225-10
235-10
245-10

BB roll outs
3x10

Last set of squats . I think they’d be great for overloads