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Old 01-15-2013, 10:09 AM   #1
Paradox
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Default Road to 2013 CPU Nationals - 105kg Junior

Hey folks,

I have a log over at t-nation, but it's seemingly dead over there at times. I just saw this site voted as one of the best (maybe the best? I forget) over at powerliftingwatch, so I thought I'd start logging here.

As the title states, I'm prepping for CPU (Canadian Powerlifting Union, an IPF affiliate) Nationals to be held in British Columbia. I'm a raw 105kg Junior, and just had a meet this past Saturday (January 12). Here's a quick write up:

105kg Junior
Weighed in at 101.7kg

Squats
Warmups:
Everything was in fucking lbs in the warmup room, so
135
185
225
275
315
365
405
Opener: 200kg
Smoked it, 2:1 pass
Second 215kg
Smoked it again, 2:1 pass. Same judge, on depth again
Third: 230kg, National record attempt
National record, obliterated it. 2:1 pass again lol. Apparently one hip is higher than the other
Stoked, my first national record and a 10kg PB. Probably left about 10-15kg on the platform here.

Bench
Warmups:
95
115
135
155
185
205
225
235
Opener: 115kg
Easy as fuck
Second: 125kg
Easy as fuck,2. 5kg PB
Third: 130kg
Also suuppper easy. 7.5kg PB, easily left 10-15kg on the platform again, very pleased with this
Deads:
Warmups felt shitty as fuck, warmed up to like 405.
Opener
200kg
Easy
220kg
Easy
240kg
Not easy at all. Not even sure I should have gotten it, but 2:1 passed for a 2.5kg PB

Overall, a meet of firsts. My first 600kg total, first 500 lb squat, and first national record.



Saturday night I went into the gym for a bit of biking and foam rolling. Same thing on Sunday, but add a bit of light DB and leg restoration work.

Monday, January 14-

Squat
170kg x 5 x 5 sets

Front squat
95kg x 3 x 6 sets

Bench
100kg x 3 x 2 sets
105kg x 3 x 5 sets

I'll post some meet videos as friends get them up.

Last edited by Paradox; 01-15-2013 at 10:12 AM.
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Old 01-15-2013, 10:14 AM   #2
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First welcome to the site! I think you will enjoy it here.

Congrats on the resent meet, very good numbers, I had to get out my calculator though! You crazy people and your metric system! haha

How far out are you from your next meet?
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Old 01-15-2013, 10:16 AM   #3
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Congrats on your success! Strong stuff! Welcome to MAB!!!
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Old 01-15-2013, 10:17 AM   #4
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Thanks for the welcome and congrats. haha I'll try to post things in both kg and lbs. All our plates in the gym are kg's, but I mentally convert to lbs to know how heavy things actually are, if that makes sense. Left over from always training in lbs previously I guess.

I am about 9 weeks out. My day during Nationals (It's about a week long) is March 20.
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Old 01-15-2013, 10:18 AM   #5
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Thanks! Looking forward to a more active community.
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Old 01-15-2013, 10:25 AM   #6
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Quote:
Originally Posted by Paradox View Post
Thanks for the welcome and congrats. haha I'll try to post things in both kg and lbs. All our plates in the gym are kg's, but I mentally convert to lbs to know how heavy things actually are, if that makes sense. Left over from always training in lbs previously I guess.

I am about 9 weeks out. My day during Nationals (It's about a week long) is March 20.
HAHA, i was just playing around. Lots of guys lift in kg here. I can do it in my head most of the time.

9 weeks is a quick turn around. Make sure you are doing lots of recover stuff. Looking fwd to seeing what your training looks like.
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Best meet lifts: 1040squat, 705 bench, 730 deadlift
Best total: 1040-680-730=2450
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Old 01-15-2013, 10:30 AM   #7
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Normally (This makes it sound like I've done a ton of meets, I really haven't) I would never do another meet in 9 weeks. It's just the way it happened to go this time.

I will definitely be doing a ton of recovery stuff. Here's a general guideline:

I train Sheiko. I know Sheiko is a coach and not a program, but I think until I go through the numbered programs once more I'll refrain from programming myself. They've been working wonderfully.

I started Sheiko in May 2012 after going 200/115/220. In September I went 220/122.5/230 (the bench was a weird westside conjugate half sheiko hybrid mess).

For those familiar with the numbered programs, since 9 weeks is a weird number of weeks, I'll be doing the first two weeks of 37, all of 30, and the last three weeks of 32. 37 is somewhat more volume overall, 30 more intensity, and 32 is a peak or realization block. So, training therefore looks like this:

M-Sheiko Day 1
T-Active Recovery Work
W-Sheiko Day 2
Th-Active Recovery Work
F-Sheiko Day 3
Sat-Upper back Accessory
Sun-Off/Extra mobility work

The only deviation I do, currently (I just started this about a month ago), is dropping the squat down sets for front squat down sets. I recently switched from squatting in chucks and sitting back, to lifting in olympic shoes and squatting much more "russian" style. I REALLY need the quad work now.
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Old 01-15-2013, 10:31 AM   #8
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Solid numbers. Welcome.
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Old 01-15-2013, 10:32 AM   #9
Paradox
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Thanks, Jen.
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Old 01-15-2013, 10:41 AM   #10
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Welcome nice numbers. Can't wait to watch your log. I'm somewhat familiar with sheiko not the numbers of them, will be a fun read
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