USAPL Maryland States

This past weekend was the meet and the only way I can describe it is UNREAL. It was certainly my best performance in a competition to date. I exceeded my expectations in two lifts and met them in the third. I couldn't have asked for anything better, I totaled a 1206 which was good enough for the silver medal in the 220 # Open Class.

Squat
1st Attempt: 368# (good lift)
2nd Attempt: 386# (good lift, PR)
3rd Attempt: 402# (good lift, HUGE PR)

Bench Press
1st Attempt: 253# (good lift)
2nd Attempt: 275.5# (good lift, PR)
3rd Attempt: 286# (no lift)

Deadlift
1st Attempt: 468# (good lift)
2nd Attempt: 501# (good lift, PR)
3rd Attempt: 529# (good lift, HUGE PR)

I went 8 for 9 in total and couldn't be happier (well maybe if I went 9 for 9 but...). Louis also PR'ed in the squat with 296# and in the deadlift with 418#, welcome to the 400# club son! CMo had one hell of a day also, PR'ing in the squat with 402#, PR'ing in the bench press with 248# and PR'ing in the deadlift with 507#. His total was 1157# which was good enough for a silver medal in the 198# Junior Class. I will be uploading video and posting them throughout the next few days, since, I will not be training again until around Thanksgiving, my back is screaming!

LAST WARM UP DAY!!

Well folks, as Bruce Buffer says in the octogon before a WEC night of fights "ITSSSSSSS TIIIIIIIMMMMMEEEEEE!!"

The butterflies feel like its mating season in my belly. I can't wait for tomorrow. I had dreams about putting 182.5kg (402.2#) on the bar and attempting my third squat. I think I failed in my dream....I digress. I just want to get there and start! Today we just went through the movements to sort of get an overall idea on how we felt.

Backsquat
3x5 @ 135#

Bench Press
2x5 @ 135#

Deadlift
3x5 @ 135#

My knees are a little sore but I am fine with that, it wont stop me tomorrow. Otherwise I feel great and ready. I think I have my bench form down also. LETS GO!

Last Half-Real Day

With the meet less then 5 days away, our tapering schedule called for working up to our last warm up with squats. We decided to press a couple light bench presses to continue to get used to our new found ways and pull a couple light deadlifts just to stretch out.

Backsquat:
Worked up to 315# 2x1

Bench Press:
1x5 @ 135#
1x5 @ 185#

Deadlift:
1x5 @ 135#
1x5 @ 185#
1x5 @ 225#

The squats felt nice. My knees are a little sore from previous training but I am confident that they will be fresh come meet time. The bench press also went well. I think I figured out how to remember where to place my feet. I think I could have done 185# for 15 reps no sweat. Deadlift felt good to stretch out. Overall this was a relaxing and easy day. I am so excited.

5 Days

This is the final week of tapering. Most of it will be spent working up to last warm up sets in the lifts, relaxing, healing and getting focused for Saturday. Friday was our last serious session.

Backsquat:
1x5 @ 315#
2x5 @ 325#

Bench Press:
3x3 @ 260#

My body was still feeling the effects from my 3x1 @ 370# squats from Tuesday. My form was nice and tight but 325# x5 was difficult. The benching went very well, I became more comfortable with our new technique and I am excited to see how much I can bench at the competition. Saturday and Sunday I played some rounds of Disc Golf to get some light exercise.

Winding Down

The competition is just around the corner, 11 days to be exact. The tapering is going well, moving up to the 220# weight class was one of the best ideas I have ever had. I am feeling great during my training (except for the met-cons *airs out collar*). We are starting to taper even more now.

Back Squat
3x1 @ 370# (PR)

Shoulder Press
1x3 @ 135#
2x3 @ 155#

Deadlift
1x5 @ 405#

Well, after having two successful weeks squatting 365# I decided to go up. It was a good choice, although difficult, I got all these reps significantly below parallel and up. I am confident I can go higher but I will save that for the meet. The shoulder presses were meant just to get some movements in with the press. The deadlift was meant to be a medium pull in order to rest the body for my attempt at 500# + on the 20th.

Totally Forgot...

...to update my Friday session, it was a good one. I was a bit apprehensive before this routine because I had chosen to stop cutting weight for the powerlifting meet with hopes of bringing my training back up to par. If I were to crap out on this workout, I don't know what I would do. Luckily, that was not the case.

Backsquat
1x5 @ 315#
1x5 @ 325#
1x5 @ 340#

Bench Press
1x5 @ 225#
1x3 @ 245#
1x1 @ 275# (PR)

The back squats were great, I did not feel like going to sleep after rep one, which is how I felt when I weighed 205#, and 340# went up well enough that I will be going up to 345# next Friday. I was also able to keep a good back angle throughout each rep which is something I have trouble with sometimes.

The bench press was exciting! Since I have never been taught how to bench, I decided to do some research. After watching a video by Dave Tate, he is a super d-bag but a man that knows how to bench and teach the bench. The short video I watched increased my current knowledge of bench pressing, immensely. In fact, I feel like a fool. When I would bench press before, anyone who actually knew how to bench press probably thought I was a joke, as they should, because I was (still kinda am). Okay so after practicing with the setup and finding a position I was comfortable with I started pressing some weight. My technique still has a way to go, I am a little shaky and awkward right now but that will be fixed with practice. Just to show that this new found technique works, I was able to set a PR with 275# which is a weight I have failed with several times in the past. I am looking forward to my next session.

Hopper Saturday

Louis and I attended the Hopper this weekend only to feel mixed emotions of motivation, excitement, disappointment and salacity. Everyone did such an excellent job especially all my friends from Crossfit DC and Balance Gym.

As if we were not tired enough from watching, Lou and I knew it was our conditioning day as well. With a couple issues hampering Lou, we were able to find a somewhat similar met-con to embark on.

500m run
2 rounds:
10 burpees
10 pull ups
500m run
2 rounds:
10 burpees
10 pull ups
500m run

11:44

Unfortunately, due to the cold weather and some other factors, I was able to enjoy mild asthma for this whole workout. Running while not being able to breath is one of my favorite past times. Regardless, I think I was able to post a decent time, I completed all the burpees and pull ups unbroken and I was able to "sprint" for the final 200m of the run. Good day.