The competition is next saturday and I won't be around this weekend. I decided to do a test day wearing singlet + shoes + belt and work through my sets simulating the competition (commands and all). The idea was to do a near-max single, but not absolute max.
Squat;
Warmup - 45x10, 135x5, 135x5, 135x5, 185x2, 225x1
Competition - 260x1, 280x1, 290x1 (+15lb PR), 300xfail
So I decided to do a 4th set after talking it over with kik since I nailed 290 so easily. 300 was my goal for the competition but I felt that I had it easily and didn't want to then undershoot the competition goal come next saturday. I went toooooo deep, fired out of the hole, and got stuck about 60% up. I could have grinded it, i think, but I decided to put it down and not kill myself over it. Goal for the competition is still 300. Maybeeee 305. We'll talk about it.
Bench w/ pause;
Warmup - 135x1, 135x5, 185x2
Competition - 210x1, 225x1, 230x1 (+5lb PR)
230 was fastttttt. Even faster than 225. I think I might need to warm up more next time. Goal for the competition is 240. I think it's there. This was my first time hitting 230 w/ legal competition pause and keeping my ass + heels on the bench.
Deadlift;
Warmup - 133x4, 183x4, 223x1, 273x1, 313x1
Competition - 358x1, 388x1, 403x1 (+20lb PR)
This was interesting. My goal for the competition was 400. I then started pulling everything really fast and decided that 405 was definitely there. I got it very decisively. I think I might update the goal to 415.
Super happy about my performance today. Today's gym total was 923. If I hit my new goals at the competition (300+240+415) I'm looking at a 955 total. Closing in on my goal of 1k before the end of the year, and it's Feb :)
I'll be off Saturday and Sunday, then light lifting on tuesday and going through the motions with basically zero weight on thursday.
Body weight was 167.4lbs today. Weight class is 165.25
Friday, February 19, 2010
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'Why are you doing a test day _a week out from the meet_?'
ReplyDelete@Dee: Wait, you mean you aren't supposed to set PRs on all three lifts ~one week out from the meet? How are you going to exhaust yourself for the day of the meet then?
ReplyDelete9 days out is way more than enough time, especially because the last 2 cycles I've performed exceedingly better the second intensity week than the first. Plus it helped me set my attempts and update what my max's will be. They were also all hard singles and not max attempts (except squat whoops).
ReplyDeleteMaybe I recover faster than most, but I feel like I'd be good to do a competition on Monday if I wanted to. I don't know how you can be exhausted 9 days later.
Mostly just giving you a hard time, but *most* people are able to hit maximal weights with two weeks of tapering light work before attempting maxes. Most PLers would hit their openers no later than two weeks out from the meet.
ReplyDeleteI know how you feel. Trust me. Just try doing a full taper for a max day some time and see if it makes a difference. This is a classic, essentially stereotypical, thing to do for your first meet. (I know its not your first, but first in a long time.)
And the same goes for Rene, Gordon, even Frank for not resting his elbows.
By no later than two weeks out from the meet, do you mean no openers (i.e. >90% of max) closer than two weeks to the meet? My basic English is failing right now.
ReplyDeleteAnd yeah, I'm not too thrilled about my elbows either. They do feel better than they did last week though. Plus, I remember that I pulled a lower back muscle two or three weeks before the August meet, but I think I ended up doing ok.
-- Congratulation on hitting 3 PRs in one day.
ReplyDelete-- I don't think that there is anything wrong with lifting near-maximal weights 9 days out, if you know that this will allow you to perform best on competition day. Whether the right number is 7, 9, 12, 14, or whatever depends on past experience and personal preferences.
-- If you are heavier than 165, my suggestion is NOT to cut weight. Since you are not chasing the world record (at least for this competition), there is no point in making things more complicated then they already are.