My first block of powerlifting training as a TSAthlete is all wrapped up as of last week, and I finally got a chance to get under the bar for some honest max effort attempts to base my new training cycle around. We structured my max effort day similarly to a meet day, giving me three attempts at each lift before moving on.
I was incredibly nervous during all my attempts because this is the first training cycle that I did not train very close to my maxes.
I was incredibly nervous during all my attempts because this is the first training cycle that I did not train very close to my maxes.
Now onto the numbers (in lbs).
Squat
1st attempt: 250 - Pretty easy
2nd attempt: 270 - Struggled a bit
3rd attempt: 280 - Easier than my second
I still had more in the tank after squatting, but we took into consideration that I had two other lifts to focus my efforts on, so we stopped here. Depth looked great, well past parallel on all of the lifts, which has been my main focus this last training cycle since my meet squats have notoriously been red lighted for depth.
Bench Press
1st attempt: 130 - Easy lift
2nd attempt: 140 - Flew up, lifetime PR
3rd attempt: 155 - Failed :(
4th attempt: 145 - Went up slightly grindy, lifetime PR
I was a bit bummed to miss my third attempt, but that was just impulsive attempt selection, since the 140 flew up so easily. We made a mental note to be more conservative next time, and Coach Hani decided to give me a fourth which I obviously wouldn't get at a meet, but for setting up my next training cycle I think 145 is a fair number.
Deadlift
1st attempt: 315 - Felt off, saw stars.
2nd attempt: 335 - Felt okay, went up fine
3rd attempt: 340 - Solid max effort lift, PR
My deadlifts definitely aren't advancing as fast as they used to, but I'll take a 5lb PR any day. I'm really happy about having 8/9 successful lifts, although you never really know if those lifts would have passed at a meet until you're actually there being judged. We finished out the day with a 760 total, or 765 if you count the fourth attempt bench press.
I'm very happy with where I am with my lifts. I'm confident that most of these would have passed on the platform, and a lot of that has to do with the smart attempt selection by my coach. I'll be participating in the USPA Camp Pendleton Open again in 2015 which falls on January 10th, and I'm hoping to work up to a solid 800lb total by then.
We are officially 10 weeks out!
Until next time!
