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Old 07-12-2011, 09:55 AM   #221
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Great news! The date for the Open competition near me has been announced.
London Open 2011

End of August, right before I leave for Windsor.

Side note: Awesome stuff about the PL community + internet. I can get guidance from awesome people!

Here:
[Today 11:55 AM] ONpump17: Thanks! @sleepingdog: I don't think it should be that pronounced a difference, but that being said genetics always come into play. Also, I didn't bench press for much of my early lifting, or anything like it.
[Today 11:53 AM] sleepingdog: Are the differences in amounts between your lifts typical? My big 3 are all fairly close together in comparison, and I wonder if it means I've yet to really get a good squat or DL
[Today 11:52 AM] BendtheBar: Best of luck ONP!
[Today 11:49 AM] ONpump17: It seems keeping strength is my best option now. Thanks for the guidance everyone!
[Today 11:45 AM] Fazc: I was so nervous my first Meet that I failed my first squat attempt. I was just telling myself to survive untill the Bench, cos my legs were like jelly!
[Today 11:43 AM] Fazc: You will become more competitive in time, I got destroyed in my first Meet. Won my second Meet and best lifter award and went on to win many more over 5 years
[Today 11:43 AM] Aurik: Things like: figuring out the rules & commands, picking good opening weights, and getting 3 white lights on all your openers.
[Today 11:42 AM] ONpump17: I'm mostly in it for the experience, and it seems like there's a general consensus here and elsewhere.
[Today 11:42 AM] Fazc: Yeah I wouldn't drop weight for your first meet. Get in there on the day, be comfortable, be aggressive. Concentrate on knowing the commands and rules and having fun. The worst thing that can happen is to feel weak and bomb out.
[Today 11:42 AM] Aurik: If it's your first meet, you have more important things to worry about than dropping weight to get into a weight class.
[Today 11:40 AM] Rich Knapp: I would look at are you closer to the bottom or top of your class.
[Today 11:39 AM] ONpump17: Yes its my first meet.
[Today 11:39 AM] BendtheBar: But that's just my opinion.
[Today 11:38 AM] BendtheBar: I wouldn't drop weight until after the comp. Best to experiement in the off season
[Today 11:36 AM] Aurik: ONP: There's always Dave Tate's advice... "Gain weight until you stop getting stronger, then drop a weight class".
[Today 11:32 AM] Rich Knapp: Yeppers Steve. I take it safe with no spotter at home, Peanut can't pull plates lol. But ya I felt like 3 but didn't push it. Far cry from were I was before I incorporated Db work to build my stabilizers back up.
[Today 11:31 AM] Fazc: is it your first Meet?
[Today 11:29 AM] ONpump17: I lift S/B/D 330/220/405 @ current weight of 188. nearest weight classes are 181 & 205. Comp is at the end of August. Should I lose some of the excess fat I have on me, or just keep working on strength and meet prep?
[Today 11:28 AM] ONpump17: http://www.ontariopowerlifting.org/C..._open_2011.htm Target Acquired. Now locking down approach strategy.

A friend from BB.com: depends on if you want the experience or want to place well, I remember when I was looking at PLing and woulda been 181.. i was bout your age too and the stats some people were putting up was incredible. If you just want the experience and to go for personal bests, keep nomming away and getting stronger but if you wanna place I'd cut down

Twitter: Jason Pegg: Get stronger. You may try cleaning up your diet some, but I wouldnt start dieting
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Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215

Last edited by ONpump17; 07-12-2011 at 11:23 AM.
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Old 07-14-2011, 10:49 AM   #222
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July 13th, 2011 - Session#: 145
Week 2 Workout 2
Weight: 188.2 lbs
Time: 1 hour
Squat
Warmup: Bx5, 145x5, 180x5, 220x5B
235x5
275x5
310x5 <- last 2 were crappy
Good Mornings
2x135x8
Glute Ham Raises
BWx15
Leg Press
180x8
Hanging Leg Raises
skipped
Conditioning
Biking
Workout Notes
-Aaron
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"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 07-14-2011, 12:14 PM   #223
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Quote:
Originally Posted by ONpump17 View Post
Great news! The date for the Open competition near me has been announced.
London Open 2011

End of August, right before I leave for Windsor.
We'll be competing the same weekend. Best of luck ONP.
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Old 07-15-2011, 10:28 AM   #224
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July 14th, 2011 - Session#:146
Week 2 Workout 3
Weight: 186.6 lbs
Time: 1 hour
Bench Press
Warmup: Bx5, 95x5, 120x5, 140x5
155x5
175x5
200x5
Bench Press w/Chains <-did these instead of DB Bench Press
155+chainsx5
155+chainsx5
155+chainsx5
Rope Pushdown
80x10
80x10
90x10
Dumbbell Rows
80x6
Conditioning
Sledgehammer Swings
Notes: Workout Notes
Bonus: External Rotations
-Aaron
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Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 07-15-2011, 04:58 PM   #225
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Been a while since i checked in, and man, youve made some great progress, keep it up.
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Old 07-15-2011, 09:38 PM   #226
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Originally Posted by BendtheBar View Post
We'll be competing the same weekend. Best of luck ONP.
You too!
Quote:
Originally Posted by HumanHorrorFilm View Post
Been a while since i checked in, and man, youve made some great progress, keep it up.
Thanks!
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Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 07-18-2011, 09:32 PM   #227
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July 17th, 2011 - Session#:147
Week 2 Workout 4
Weight: 186 lbs
Time: 1 hour
Deadlift
Warmup: Bx5, 165x5, 210x5, 250x5
270lbs/122kgs x 5
315lbs/143kgs x 5
355lbs/161kgs x 5
Deficit Deadlift
100kgx5
120kgx3
130kgx3
Superset
Glute Ham Raise/Ab Wheel
BWx10/ 10
BWx10/ 20
Conditioning
Sledgehammer Swings & Farmer's Walk
Notes: Workout Notes
-Aaron


July 18th, 2011 - Session#: 148
Week 3 Workout 1
Weight: 186.4 lbs
Time: 50 minutes
Military Press
Warmup: Bx5, 55x5, 70x5, 80x5
100x5
115x3
130x1
Heavy Singles: 2x120
Incline Dumbbell Bench Press
40x6
55x6
60x4
Superset
Weighted Dips / Pendlay Rows
BW+vestx10 / 135x8
BW+vestx10 / 135x8
Conditioning
Biking
Notes:
Not too much time today.
-Aaron
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Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 07-19-2011, 11:50 AM   #228
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Did you ever get the 5/3/1 powerlifting e-book?

What are your initial thoughts about the routine after your first couple of weeks?

I'm thinking about switching to that in a couple of months.
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Old 07-19-2011, 09:47 PM   #229
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Quote:
Originally Posted by storm1507 View Post
Did you ever get the 5/3/1 powerlifting e-book?

What are your initial thoughts about the routine after your first couple of weeks?

I'm thinking about switching to that in a couple of months.
I did get the book, and I liked it because Jim did exactly as promised, he expanded on how better to adapt the program for a powerlifter. The program really isn't too different, so I'm liking it so far. I like the switchup in weeks, it seems more worth while to do the deload week now. Also, the words on where to place your emphasis based on your goals was great.

It's definitely a good read for ideas on making the program more specific to you.
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Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 07-20-2011, 11:49 PM   #230
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July 20th, 2011 - Session#: 149
Week 3 Workout 2
Weight: 187.6 lbs
Time: 50 mins
Squat
Warmup: Bx5, 145x5, 180x5, 220x5
275x5B
310x3B
345x1B
Heavy Singles: 290x1
310x1
320x1
Good Mornings
2x135x8
Glute Ham Raises
BWx15
Leg Press
skipped
Hanging Leg Raises
BWx15
Conditioning
Biking
Workout Notes
-Aaron
__________________
Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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