T Nation

Strong for October: A First Meet Journey


#1

I am training for my first full powerlifting meet in October. Here is what I am working with:
Current squat: 415 (belt)
Current bench: 350 (raw)
Current deadlift: 495 (raw)
71" tall
212 lbs
looking to compete at 220

I just gained 2 lifting partners who are stronger than me. I jumped in with them on Dave Tate's DE/ME type program. I have been training for 3 weeks now to be a better lifter, shifting my focus from doing whatever the hell I feel like to following a program. It will be documented here.

Yesterday was ME squat day:
135x2
185x2
225x3
315x2
365x1
405x1 (belt)
455x0 (belt, knee wraps) miss, did not hit depth
455x0 same as above, about three inches too high, leaned forward a bit and drove it up

I felt the leg strength was there at 455, 1st time using wraps. I am looking for tips on hitting depth with wraps, not leaning forward like a good morning when I sit back with weight. I know, get stronger...

Tomorrow, DE bench


#2

DE bench day
Used the long blue bands, doubled up around the pins on a power rack
Warmed up with just the bar and bands. Also did some light rotator cuff work to warm up.
I use three grips, from close to pinkies on the outer rings.
3x135 wide
3x135 medium
3x135 close
3x155 wide
3x155 medium
3x155 close
3x185 wide
3x185 medium
3x185 close
3x185 wide
I focused on bar speed and maintaining my form on these, staying expolsive and keeping everything tight.

I moved on to JM press, first time doing these.
65x10
65x10
65x10

This is really an awkward movement for me. I did not increase weight and just tried to learn form on these. I will go heavier next week if these come back up.

Shoulder press, standing: 3 sets of 10 with the 45lb dumbells

I was really quick today, planning on maxing Sat and being fitted for a shirt. I am planning on getting coached by some Japanese guys at thier gym, making a road trip of it Sat morning.

Tomorrow, moving furnature...and DE squats


#3

I took a couple of days off the gym to move. Pretty much done so I headed to the gym after the kids were all tucked in. Needed to do DE squats, but shifted
gears
to un-mindfuck myself and Squat 455

warm up with 135
225x3 DE
225x3 DE
275x3
315x3
365x1 (belt)
405x3 (belt and knee wraps)
455x1 (belt and knee wrAps) hit depth this time and drove it home
I shouldn't stray from my program, but 455 was calling me out.
100'sx24 incline dumbell press
rack lockouts (no straps or belt, just chaulk) 3 inches below knee, worked up to 585, got it, tried 600, missed twice. Did 585 1 more time and a farmers walk with the 140's about 50 yards to finish up.


#4

ME bench day
nothing exciting today. I was feeling tired but forced myself into this one. Thanks for the caffine, redline.
135x warmup
225x3
275x3
315x2
335x1
355x0 had a random spotter, he helped when I was grinding through, so miss
315x1

low incline dumbell press
100's x 25
100's x 15
100's x 6

rack lockouts 5"
315x 6
365x 3
365x 1

dumbell skull crushers
50x12,10,8

done


#5

Today, squat again
135x3
225x3
275x3
315x1
365x1
405x1 (wraps and belt)
465x1 (wraps and belt) PR

squat again to try and get back to my structured program, I had to cut it short so tomorrow I will hot hamstrings and abs, might do some rows or cleans, then a DE bench on Wednesday.


#6

Some big numbers in here. Im just wondering why you went for a 2nd max attempt 3 days after your first? Im sure you could have gotten 10 or more pounds just bye waiting another few days.

Im also curious as to when your deadlift day is?


#7

Black label-
thanks for your interestIn my lifting. The 455 came on a f* it, I know I can do this whim. Not a smart choice, and my training partner told me I was squatting again yesterday. I try not to question these guys, I learn a he'll of alot more by being humble. I haven't done a deadlift for quite awhile. I am doing rack pulls every week, working down to the ground. I also do a farmers walk when I go to the regular gym, increasing 5 lbs a week for around 50 yards x1. We are trying to follow the article written by Dave Tate about using the DE and ME days, switching the heavy compounds every few weeks. Haven't switched anyting yet really, training partners are doing alot of contests here in Japan. I am going to try and get out with them more often, the Japanese powerlifters can break down my form and get me better. They also know how to get the most out of their equipment, something that I am lacking. I never even wore a lifting belt until last month. I am looking to get a squat suit and bench shirt a couple of months out from my meet in October. I have read some reviews and the Titan centuron is sounding like a good suit, also seems alot of guys get a better deadlift wearing it. Please let me know your thoughts on all this, advice is appriciated


#8

Tonight -back and abs
went for a little bit of volume tonght.
Bent overe barbell rows
135 x12
185x10
225x8
pullups
bw x 10
+45 x 6
+45x6
+45x8
dumbell rows
130x6
140x6
150x8
lat pulldowns
250x6
280x5
280x3
200x6
stiff leg deadlifts (pretty tired, stay light)
225x8
225x8
225x12
abs for about 10 minutes
tomorrow- DE bench


#9

Today was DE bench. I set up on the power rack with the long green bands, doubled up. Felt about 150lbs at lockout. I alternate between close, medium and wide each set.

bar & Bands x3 wide
bar & Bands x3 medium
bar & Bands x3 close
135 + bands x3 wide
135 + bands x3 med
135 + bands x3 close
185 + bands x3 wide
185 + bands x3 med
185 + bands x3 close

close grip bench
225 x 3
275 x 3
315 x 3

single arm cross body dumbell tricep extension (for lack of a better name)
25 x 10
40 x 10
35 x 10

plate raises, 3 sets of 10 with the 45 pounder.

feeling good, I am going to try a shirt on Friday, I am looking for 400. I think I can get 50lbs out of a shirt if I haul ass out of the hole. I will see if I am strong enough through my triceps. Also, tomorrow, DE squats


#10

Today-
Didn't squat too much, about 8 sets of three with 135. Speed was the focus here. Also, I will be benching in a borrowed F6 tomorrow. My plan is to put it on after warming up to 315 and then work up to 400. Now, I have to eat.


#11

Yes 400 lbbench in an old Titan f6. Felt awesome.
Here's what I did
45x5x3
135x3
185x1
225x1
275x1
315x1
shirt on now
335x0. Wanted to see if I could touch, nope
365x1
400x0 too narrow of a grip, spotter took it
400x0 3/4 of an inch off my chest, I just pushed it anyhow
400x1 in the groove, new PR

100lb dumbell incline x20
rack lockout 405x3
50 reps on cable tricep extensions, pin set at 8

the shirt feels great. It's a 52 that's been cut on and sewed up by a japanese bencher. By Titan sizing, I need a 46. Only single ply allowed in the Japanese federation that I will be compeing in, so I think a tighter F6 would be the way to go. Gotta work on my arch alot, still new to the powerlifting world


#12

Yes 400 lbbench in an old Titan f6. Felt awesome.
Here's what I did
45x5x3
135x3
185x1
225x1
275x1
315x1
shirt on now
335x0. Wanted to see if I could touch, nope
365x1
400x0 too narrow of a grip, spotter took it
400x0 3/4 of an inch off my chest, I just pushed it anyhow
400x1 in the groove, new PR

100lb dumbell incline x20
rack lockout 405x3
50 reps on cable tricep extensions, pin set at 8

the shirt feels great. It's a 52 that's been cut on and sewed up by a japanese bencher. By Titan sizing, I need a 46. Only single ply allowed in the Japanese federation that I will be compeing in, so I think a tighter F6 would be the way to go. Gotta work on my arch alot, still new to the powerlifting world


#13

I went in today to work my rack lockouts.
Rack lockouts, 5 inches (laying on floor)
225x6
315x3
405x3
425x3
445x1
reverse grip bench press
225x6
275x1
275x1
dumbell tricep press, rotated back to shoulder, rolled to chest, exploded up with elbows tight
50x10
50x10
50x10
bicep work
reverse grip barbell curls
65x10
65x10
65x10
cable curls with camber bar
100x10
100x10
100x10
cable hammer curls, pinching the rope together
forgot weight used, but I couldn't get more than a few reps, 3 sets again

tomorrow, max squats. Also, I will be starting some creatine monohydrate tomorrow


#14

Monday- today I was planning on max squats, then got a call from my workout partner he couldn't make it. So I had to work out myself and hit shoulders (light and easy) with the intent of squatting big tomorrow.
Seated military press
135x6 behind neck
135x6 normal
135x6 behind neck
135x20 normal
135x6 behind neck
hanging power clean (correct me if I got this one wrong, done from waist and caught at shoulders)
135x6
185x3
185x2
205x1
these were great, never tried them, I have always cleaned from the ground and then pushed pressed the weight. I thing I will do these more often when I work shoulders. I feel off the ground is better, I can use more weight and be explosive. What are the specific benifits to doing them hanging? Anyhow, the change felt good.
Arnold presses, strict, slow, and no elbow dipping
70x7
70x4
60x5
shrugs with trap bar, don't know what the bar weighs so I'll call it 45
225x20
315x12
315x12
315x12

that's it. I didn't try anything insane today, I want to keep my core fresh for squats tomorrow. Semper Fidelis


#15

Tuesday, max squats.
135x3
225x3
315x1
405x1
455x0 felt good on the way down, stuck in hole
put the wraps on and...
475x0 came up out of the hole to 3 inches above parallel, wasn't there today
wraps off
405x3
today i videotaped the workout. I need to work on my form. After unracking the bar, I seem to push my ass back before I sit down. Both training partners squatted over 550 today, so I'm taking all the pointers I can get.
Should be moving to box squats next week.


#16

Friday- after 3 days off, I was feeling ready for a hard workout. The gym here has a 400 club, where you get one shot at a 400 lb bench The last Friday of the month. If you bench it, you get a t-shirt. I now have my t- shirt. I took it damn easy all week to get it, now I'm waiting until Sunday to bench again. I will be training with a guy named Fushima, owner of a 500+ bench and he is going to coach me and sew up my old ass size 52 shirt (I think I'm about a 46). Fushima has a reputation for training hard, so I haven't done much this week but eat and bench 400. I don't feel this was anywhere near a max now, the bar flew up. I will also be entering a bench press contest on June 5th, that's the reason this guy is coming to help out.


#17

Fushima came out today, lifted with some world class coaches today. The language barrier made it a little more difficult, but I learned volumes today. I was in the gym for three hours today. All flat bench and working on form. I had my shirt fitted, blew out the seam, had it fitted and repaired again. I am looking forward to June 5, my goal is to hit 400 or more in competition. I also ordered a katana shirt today. I will be visiting their gym in Yamaguchi next week


#18

MonDay-ME lower body. Went in all fired up for some heavy ass weights. I had alot of rest last week and was ready to hit the iron all out. Started with good morning box squats. This is what I'm calling it, goes like this. In a power rack , set the pins in the bottom position of a seated good morning. Pull a bench or low box into the power rack and put the bar on your back. Do a seated food morning, squat off the box, good morning back to pins.
45x3
135x3
225x3
275x1
315x1
335x1
355x1
365x0 sat up, could not box squat it

Ab roller
20 reps x 2
ab lounge
20 reps

hack squat (never tried this before) bar on floor heels to bar squat over, grab behind, squat
405x2 I had alot left, just did this as an exersise to stay warm, also a 405 deadlift

partners back rack lockouts with bottom of plates aboub 8 inches from floor 6 inches below knee
225x3
315x3
405x3
495x3
585x0 walked away and turned up the Hatebreed
585x1 a little hitching
585x 0 out of gas

Hamstring fall forward ( hook heels to anchor, fall into a pad slowly while staying tight and focusing on hamstrings)
5 sets of 5 reps bodyweight

1 more hack squat with 405. This seems to just line everything up, may help with pop off the floor for my deadlift as well.
That's it for today, will be sticking with the good morning squat for 3 weeks.

Tomorrow is speed bench, only about 3 weeks until I compete. Going to try for at least 400, paused and driven up the right way.


#19

DE bench day

135x3
225x3. X8 sets. Worked on form Alot today. Trying to tie everything together to achieve a shorter stroke.

Close grip bench
315x3
315x3

tricep extensions with chains. Hooked the heavy (45) lb chain to a handle, added chins for last two sets

3 sets of 10 ( barely). This move is awesome my arms were thick afterwards. Got the idea over at elitefts website.

45 lb plate raises to front
3 sets of 10

tomorrow off


#20

It's been a few days... DE lower

Got my squat suit in today, I am forcing myself to not squat heavy

Box squats about 15 inches

warm up with bar, medium bands (used on all sets)

135x3
135x3
135x3
185x3
185x3
185x3
185x3

(saving it for ME squats in a suit, pretty damn excited for first time in a suit)

hamstring fall forward
3 sets of 6

hyper extension holding bar
40x8
80x8
100x8
120x8

iso lateral lat pulldowns machine? ( like a hammer strength press, but pulling for back)
2 plates side x 8
3 plates x 8
4 plates x 8
4 and a 25 (205) x 5

5 sets of 10 abs on an upright machine

ME bench tomorrow, last time in the f6. Getting a katana single ply fitted next weekend by Powerhouse Gym Yamaguchi