Training since the Meet

Wed Feb 1
Cambered Bar Goodmornings- worked up to 205 for 3 sets of 5 reps;
reverse hyper, wide grip pulldowns, hamstring curls on reverse hyper, pallof hold, pulldown abs

Thurs Feb 2
Close Grip Bench against choked purple band- worked up to 135 for 2 sets of 5 reps;
db shoulder press, hammer low rows, db front raises, db side raises, cable face pulls, cable pushdowns, grip work

Sat Feb 4
Safety Bar Squats to 12in box- worked up to 245 for 6 sets of 2 reps;
Vogelpohl rows, back raises w/ssb, glute-ham raise, pulldown abs

Mon Feb 6
Close Grip Bench w/ reverse green band- worked up to 315x1, then 295x1 for 2 sets;
flat db bench, barbell rows, overhead triceps, db external rotations

Wed Feb 8
Sumo Deadlift- worked up to 450x1 in my squat suit (the weight i missed TWICE at the meet...);
reverse hypers, pull ups, pulldown abs, hamstring curls on reverse hyper, pallof hold

Fri Feb 10
Close Grip Dead Stop Bench(at chest level)- worked up to 175 for 2 sets of 5 reps;
db shoulder press, hammer low rows, db side raises, cable face pulls, cable pushdowns, grip work

Sat Feb 11
Cambered Bar Box Squat- worked up to 245 for 10 sets of 2 reps in suit bottoms;
Vogelpohl rows, back raises w/ssb, glute-ham raise, pulldown abs

Mon Feb 13
Close Grip 3board Bench Press- worked up to 260x1, missed 265, then did some sets of 5reps in the SlingShot, working up to 225 for 2 sets of 5 reps;
flat db press, t-bar row, overhead triceps, db external rotations

Wed Feb 15
Sumo Deadlifts standing on 2 mats- worked up to 275 for 5 sets of 3 reps;
reverse hypers, pull ups, hamstring curls on RH, pulldown abs

Fri Feb 17
Close Grip Push Press- worked up to 155 for 5 sets of 5 reps;
1 arm rows, chain JM press, db side raises, cable face pulls, cable pushdowns, grip work, reverse crunches

Sun Feb 19
Cambered Bar Box Squat- worked up to 295 for 5 sets of 2 reps, then 315x1 all in suit bottoms;
glute-ham raise, pulldown abs, back raises against mini band

Mon Feb 20
Bench Press w/pinky on rings- worked up to 225x1, then added SlingShot and worked up to 300x1;
flat db press, Vogelpohl rows, overhead triceps, db external rotations, reverse crunches

Wed Feb 22
Sumo Deadlift standing on 2 mats- worked up to 405x1, then a gross miss with 405, then 315x3;
reverse hyper, 1 arm rows, cambered bar goodmornings, hamstring curls on RH, straight-arm pulldown abs

Fri Feb 24
Close Grip Push Press- worked up to 185 for 5 sets of 3 reps;
chain JM press, pull ups, db side raises, cable face pulls, cable pushdowns, reverse crunches

Sun Feb 26
Cambered Bar Box Squat- worked up to 360x1 in suit bottoms;
glute-ham raises, pulldown abs

Training has been going great and I actually feel stronger in everything than before the last meet, which was only a month ago. Decided that my next meet will be the IPA York, Pa meet in late June. That gives me roughly 4 months to dial everything in and crush my last total. This coming Saturday is the XPC meet in Columbus, OH where a few of my training partners will be competing. I'll be heading out there Friday morning with Big Steve and Eric. Should be an awesome weekend! Vogelpohl, Carroll, and Yarymbash will all be competing so it's gonna be a spectacle. And it's Arnold weekend so Columbus should be crazy.

RPS Jersey Meet Recap

Last Saturday morning, I competed in the 198lb weight class in the multi-ply division of the Revolution Powerlifting Jersey State Meet. It was a fun day, but I did not perform the way I had planned to. My squat attempts went better than planned. I opened with 375lbs for an easy lift. Then went to 415lbs and it felt even better than the opener. My training partners had projected my 3rd attempt to be somewhere around 430-440, but with how easy 415 went, we decided to go to 450 on my 3rd. Smoked it! I have never felt tighter, faster, and better squatting than at this meet.

Next was the bench press. After some crazy issues early in the meet cycle, and about 4 shirt changes, we finally settled on a bigger Titan F6 an the rest of the training cycle went great. I opened at 265lbs and missed it because I beat the press command and I also allowed the bar to travel up and down on the way to lockout. These were technical and mental mistakes that could have easily been avoided. Now I know better for next time. I re-took 265 on my 2nd attempt and smoked it. I then went to 300 on my 3rd. My training partner Anthony cranked my shirt down so I got a ton of support, and 300lbs moved like an opener! I was hoping to go with about 325 on my 3rd, but even though I didn't, I know I'm good for it and will crush it next meet.

Now for the deadlifts. This is the lift I usually worry the least about. Unfortunately, it just wasn't my day. Pulled an easy 395lb opener. Went to 450lbs for a 15lb PR. Pulled it just about to lockout, when my left hand's grip slipped and the bar fell before getting a "down" command. I take 450 again on my 3rd and final attempt of the day. This time I switch from hook grip to over-under and wrap my wrists. I locked the weight out, but got red-lighted by all three judges for a hitch.

Here's video from the meet:

<iframe width="420" height="315" src="http://www.youtube.com/embed/gCDMBqWDMVM?rel=0" frameborder="0" allowfullscreen></iframe>

(If the above embedding doesn't work, just click here: http://www.youtube.com/watch?v=gCDMBqWDMVM )

I ended the day going 6 for 9 and totaling 1145lbs. My goal was a 1200lb and I did not achieve that goal. However, this was my first geared meet and a huge learning experience for me. I came away from the day knowing that anything can happen on meet day no matter how well-prepared you are. And even better is the fact that I am so fired up to get back on the platform in June and demolish all of my PRs! I'd like to thank my training partners for all their help and guidance, because I wouldn't be anywhere near these numbers were it not for them. Congratulations to Anthony Ditillo for bench and deadlift PRs Saturday, and to Mike Romeo for PRs in each lift and his total (big 1700 weighing 190lbs).