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Old 10-18-2012, 09:09 AM   #481
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Thanks mab and Ravi, I think so too. Fingers crossed.

Thanks Markie! I'm glad you asked about my lifts as I have been doing some reading about meet attempts by Wendler and some things he said have really struck a chord with me.

Last time, I tired myself out with too heavy second attempts, then over reached on the thirds and lucked out to hit the squat, but was nowhere near hitting the third bench or deadlift.

So, that in mind and with my goals being A: hit all 9 lifts, and B: hit 1000 total, I'm going to follow Wendler's advice and do my attempts based on percentages. First attempt 85% of goal, second 92.5 % of goal, third is goal weight.

So:
Squat goal - 347 (157.5 Kg)
Bench goal - 275 (125 Kg)
Deadlift goal - 380 (172.5 Kg)
Total equals 1001 (455 Kg)

Therefore Squat would be:
1 - 297 (135)
2 - 319 (145)
3 - 347 (157.5) 12 lb PR (I'm very confident in my squatting right now)

Bench:
1 - 237 (107.5)
2 - 253 (115)
3 - 275 (125) ties PR (I'll go higher if I adjust well to their bench and the handoff, etc. )

Deadlift:
1 - 325 (147.5)
2 - 352 (160)
3 - 380 (172.5) 10 lb PR (My least confident lift at the moment, but I can do this)

I think those goals are all within reason as I have been hitting 10 lb PRs regularly each month and these are the actual projected maxes I'd be using this cycle if not for the meet prep. Plus, with a bit easier of a ramp up to them, I believe I should be able to hit them easier than if it was a normal training day which has a lot more volume before the top set.

Obviously, that's a best case scenario, though! If I'm having a bad day or have trouble with their bench, hamstring doesn't co-operate, etc. well, then I adjust downwards. But, Crom willing, I believe I can hit those numbers on a decent day with the adrenaline of a meet and proper warmups. We'll see.

Oh, and I've written out my warmups too! No thinking at all. I know about how long out I need to start and what weights to use and about where I need to be as the first attempt gets closer. Obviously, it won't be perfect as no doubt others will be using warmup bars too, but I can adjust little things on the fly.

I have a list of what I need to bring. I'm packing a cooler. I'm hopefully leaving nothing to stress about. I want to feel comfortable and mentally ready to go.

That's my thinking anyway.

I know, long winded and probably half insane with so much detail. But, I'm the type that has to have a plan otherwise I worry and stress will kill my efforts.
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 10-18-2012, 10:25 AM   #482
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Your plan and prep look like a winner to me Mike. I did not know Wendler recommended those percentages for lifts. Good to know as I may rethink my lifts for my upcoming meet in 3 weeks. I think I just may try them out before the meet.

Are you planning a mock meet where you work up to your opener waering your singlet and practicing commands, etc.?
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Old 10-18-2012, 02:29 PM   #483
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Quote:
3 - 380 (172.5) 10 lb PR (My least confident lift at the moment, but I can do this)
Adrenaline will kick in. Make it happen!

Quote:
I know, long winded and probably half insane with so much detail.
Not at all. When I get to a meet I want everything ready so I can just smash.

Good luck!
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Old 10-19-2012, 02:54 PM   #484
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I hope so BtB. Lifting in front of people will get me jacked up, so just got to manage that better this time and not burn out. We'll see.

Jim, I got Wendler's 5-3-1 for powerlifting e-book recently. That's where I saw those percentages. It's a good read and I intend to base my whole next 6 months on that routine with a bit more conditioning thrown in too. Kind of like Nov.

No, not planning a mock meet. I'm already done with the heavyish lifting today. Easy stuff M-T-W next week, then the meet is next Saturday. I didn't have a problem with the commands last time and hopefully won't this time either.

Also, I want to be as fresh as possible so this whole last cycle was less volume and intensity and almost no assistance. The whole idea was to be physically ready. If it wasn't for being stupid about some deadlifts a few weeks ago, I'd be about as healthy as I've ever been and stronger than ever. Hopefully, I can get away with that bad deadlift decision and my hamstring is fine for the meet. We'll see.

Anyway, cycle 6, week 3

Thursday,
Warmups: 3x 15 swings

Deadift:
worked up to 5x 1x 275, last one was pretty explosive, didn't feel the hamstring at all which was win.

Thought about going for 315, but said no as I already know I can do it and the only thing that could happen at this point was something bad. So better safe than sorry. Next weekend is when they count. Yes, I am babying my deadlift. We'll see if that works.

Today:
Warmups: 5x 2 pullups, some band stuff

OHP:
5x 120
3x 135
1x 150 (much easier than last time)

There you go. Monday some squats to 60% (205), Tues some bench to 60% (165), Wed some deadlifts with 135 and that's it.

I weighed 196 today so weight is good. Just maintain from here on out.

Thanks for all your help fellas! Hope everything goes well. We'll see.
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 10-19-2012, 03:12 PM   #485
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Good luck Mike!
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Old 10-19-2012, 09:06 PM   #486
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Quote:
I weighed 196 today so weight is good. Just maintain from here on out.
Easy!

Any hamstring issues lately?
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Old 10-20-2012, 01:06 AM   #487
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great session mike ... I know you will rock the meet ...
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Old 10-22-2012, 09:00 PM   #488
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One can tell you have done this before with the excellent planning Mike. Being prepared is key.
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Meet PR's: (May 2014) Raw Natural
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Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

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Deadlift: 520 lbs
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Old 10-23-2012, 12:23 AM   #489
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Nice session. Rest up and unleash the beast in the meet
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Old 10-23-2012, 08:00 AM   #490
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Smash some weights at the meet Mike. You should be in good shape going into it, that's good news.
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