Warmup
Foam rolling
10 reps box jumps onto 30" box
Squat
5 x 135
5 155
5 x 165
Work Sets
5 x 170
5 x 195
10 x 220
FSL
5 x 8 @ 170
I was pressed for time so no accessory lifts this time around. Started using squat shoes and knee wraps and both seem to be improving my performance. Here’s a clip of the final work set.
The meet I am training for is Old Skool Iron Classic in Vacaville, CA. It is a USPA sanctioned event.
As far as FSL goes it stands for First Set Last and is one of the templates/programs from Beyond 5/3/1. I started off doing the Boring But Big 3 Month Challenge template/program and am now doing First Set Last. In late February I will do the strength challenge outlined in the book and use the meet to test my maxes.
Looking forward to the first meet! If you have any tips or general words of widsom they would be greatly appreciated.
Make your opening attempts something that you can do easily when you’re hung over - My first meet I was training with an experienced coach and he advised me on my attempts. My openers were embarrassingly light and I argued about it but eventually went with his recommendation. I was very glad I did because I only got one bench in. If I had bombed my first meet I doubt I would have continued in the sport.
Make sure you know all the rules of the federation - I’m also a referee and it’s disheartening to see the number of new competitors who lose a lift on a technicality like not following command.
Talk to people at the meet and network. It’s an awesome way to meet people, get information and training tips. Over time, it becomes like an extended family.
Thanks for the tips! I am currently 190 and have entered the 198 weightclass so I should be good on that front. The advice on opening lifts is great as I have started to wonder about what the goal is there. This gives me a really good starting point. Definitely looking forward to getting to know some of the people at the meet.
