Squat, bench, DL & occasional running

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

Message
Author
User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#526 Postby Mini Forklift Ⓥ » Tue Nov 06, 2012 6:55 pm

Pretty happy right now, nailed a good 264 ATG squat last night. That's my raw PB in a meet, so with 3.5wks to go I think I am capable of 275 with which I'd be pretty stoked with.

Just putting together a video now, I warmed up then hit my planned opener of 220 (felt easy), then went to 242 (felt comfortable) and finished with 264 which was not too bad. I think for the meet I'll do something like:

ATTEMPT 1: 220
ATTEMPT 2: 264
ATTEMPT 3: 275

Good plan?
Image

User avatar
asparagus
Gorilla
Posts: 583
Age: 41
Joined: Mon May 09, 2011 1:13 pm
Location: O.C. California

Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#527 Postby asparagus » Wed Nov 07, 2012 5:47 pm

Mini Forklift Ⓥ wrote:Pretty happy right now, nailed a good 264 ATG squat last night. That's my raw PB in a meet, so with 3.5wks to go I think I am capable of 275 with which I'd be pretty stoked with.

Just putting together a video now, I warmed up then hit my planned opener of 220 (felt easy), then went to 242 (felt comfortable) and finished with 264 which was not too bad. I think for the meet I'll do something like:

ATTEMPT 1: 220
ATTEMPT 2: 264
ATTEMPT 3: 275

Good plan?


I don't know anything about competitions, nor the mindset one would get in for lifting in a comp, but if 220 was easy wouldn't you rather open with something a little heavier so that it's not such a jump in weight between lifts 1 and 2?
--
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#528 Postby Mini Forklift Ⓥ » Wed Nov 07, 2012 9:32 pm

asparagus wrote:I don't know anything about competitions, nor the mindset one would get in for lifting in a comp, but if 220 was easy wouldn't you rather open with something a little heavier so that it's not such a jump in weight between lifts 1 and 2?

It's all about not missing that important first lift, calming the nerves and getting a score on the board. Squats are the first up of the 3 lifts, so if you miss that opener potentially you have a good chance of bombing out of the whole thing.

Why open with 100kg if it's easy? Well, two reasons really...

1) I know 99.9% I should get the lift, which will then allow me to attempt the 120 (which I'd still be pretty happy with if I missed the 3rd attempt)
2) I could open with 110kg and probably get it, but I would use more energy than I would have if I had opened with the 100kg.

Generally you want to open up with a lift that's around 70-80% of your max, second lift should be probably close to the most you've done in training and then the 3rd you can go for a PR 8)
Image

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#529 Postby Mini Forklift Ⓥ » Wed Nov 07, 2012 9:35 pm

Last video blog before the meet, all of the hard work is nearly done now...

Image

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#530 Postby Mini Forklift Ⓥ » Sat Nov 10, 2012 3:51 pm

So 3wks to go and I'm feeling good. From now on I'll just be highlighting the key parts of my sessions rather than typing up the whole thing like I normally do.

On Friday I hit a comfortable 400 DL and last night I just did 3 x sets with my bench opener of 220. Heavy squats again this afternoon. Cheers MF.
Image

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#531 Postby Mini Forklift Ⓥ » Sat Nov 10, 2012 5:18 pm

Might take Asp's advice and open with 231. Did some squats this morning, second or third squat session this week so wasn't quite at full strength. 231 was pretty solid and my last set was a comfortable 242. Heading into a lighter week now before my final heavy week before the meet.
Image

User avatar
vegan_rossco
Batman
Posts: 1632
Age: 27
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#532 Postby vegan_rossco » Sat Nov 10, 2012 6:43 pm

Mate im excited for you :D not long now eh, sorry to come across as ignorant but by raw it means no equipment like belts right? I'm sure I'm wrong ahha fill me in
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#533 Postby Mini Forklift Ⓥ » Sun Nov 11, 2012 2:05 pm

Belt is okay as long as it meets IPF requirements, and you have to wear a non-supportive singlet. No wraps, straps or any other stuff is allowed though, just man Vs weight.
Image

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#534 Postby Mini Forklift Ⓥ » Wed Nov 14, 2012 3:03 pm

I'm midway through a relatively easy week as far as training goes, bodyweight sitting around 141 so I'm down a little for whatever reason. I trained chest and legs on Tuesday...

4 x sets paused dumbbell chest press: last set was 75 x 10
12 or so sets of bench including 3 x singles with my opener of 220
5 or 6 sets of parallel box squats: last set was 220 x 5
Finished off with ATG squats, 132 for 5x5 (45secs rest in between each set).

Having two days off, training again tomorrow morning.
Image

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#535 Postby Mini Forklift Ⓥ » Wed Nov 14, 2012 3:10 pm

I forgot to mention that I'm being featured in the 'Australian Men's Fitness' magazine soon, so hopefully I'll find a way to post it up on here once it comes out :lol:
Image

User avatar
asparagus
Gorilla
Posts: 583
Age: 41
Joined: Mon May 09, 2011 1:13 pm
Location: O.C. California

Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#536 Postby asparagus » Wed Nov 14, 2012 3:13 pm

Mini Forklift Ⓥ wrote:I forgot to mention that I'm being featured in the 'Australian Men's Fitness' magazine soon, so hopefully I'll find a way to post it up on here once it comes out :lol:


Nice!
--
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

User avatar
Synny667
Elephant
Posts: 1813
Age: 38
Joined: Wed Nov 09, 2011 1:06 pm
Location: Lee's Summit,MO
Contact:

Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#537 Postby Synny667 » Wed Nov 14, 2012 4:19 pm

That is awesome!
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

TallCanz
Rabbit
Posts: 71
Joined: Mon Feb 27, 2012 7:07 pm

Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#538 Postby TallCanz » Wed Nov 14, 2012 6:45 pm

Fantastic news about the feature! Is it an interview or a profile?

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#539 Postby Mini Forklift Ⓥ » Wed Nov 14, 2012 7:11 pm

TallCanz wrote:Fantastic news about the feature! Is it an interview or a profile?

Thanks mate, this one is more of a profile of who I am and what I do.

I had a three page magazine interview a few years back, that was pretty cool. It certainly helped get my name out there ~ I was a cyclist/triathlete back then though...

Image
Image

User avatar
vegan_rossco
Batman
Posts: 1632
Age: 27
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#540 Postby vegan_rossco » Thu Nov 15, 2012 2:20 am

Nice shades mon ;) didn't know you used to live in the UK, I'm looking forward to the article :D
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


Return to “Online Training Journals & Blogs”

Who is online

Users browsing this forum: No registered users and 10 guests