mab 5/3/1 powerlifting

[mab54]

Originally Posted by BendtheBar

Great job! Those are some beefy numbers.

Thanks, just wish it hadn't taken 3 mins to do.

[mab54]

10/22/11

2.2 mile walk with my dad and others.
I was suppose to be a 5k walk for charity but we got there like 20 mins late so we cut threw parking lots etc. to catch up

Sprints
did a 10 laps of unknow distance but a good run.

Notes: A good way to spend my last day before the meet, just really excited for next weekend.

[mab54]

10/29/11
USAPL VA Statechampionship

Squat
301x1
336x1
351x0

Benchpress
225x1
245x1
270x1

Deadlift
418x1
450x1
501x0

Total around 1050

Write Up: I didn't get to there till about 1am(got to love a blizzard) so I got about 6-6.5 hours of sleep. Not ideal but I was ok after I ate and drank an energy drink. Met up with some other people from the WV powerlifting team until the meet began, at first it was very unorganized but once they got things roleing it was fine.

I somehow ended up in the 3rd flight with all the guys who were 240+ for some reason. My Squat warmups felt pretty heavy but the first two attempts flew up with ease, but my third attempt I only got about two inches out of the hole.

Again with bench press warmups felt heavy but each and every attempt went up fast, for some reason the first two attempts were shakey (I think just nerves).

Warming up for deadlifts felt so light, everything was explosive. My first two attempts flew up, even my 3rd attempt went up but I was called for hitching. When I came off the stage a few guys were disagreeing with that ruleing because yes I did hitch but it was the smallest amount and they let others get away with a lot more. Was it a good call? Yes, but I was mad that they let others get away with more. I was still really proud of the pull and I was out pulling over half the guys in my flight.

I weighed in that morning at 189, so I think I might drop weight classes because the 501 DL would have been equal to the American Record. Everyone on my team won there division execpt one won 2nd and another also won female lifter of the meet. Over all I had a great time and would do another meet in VA with USAPL. Right now I think I'm going to take a few months off from competition to work on my squat. This time I will have pics up, and I plan on adding the ones from the WSM.

[mab54]

[/IMG]

336

[mab54]

My 270 Bench PR

[mab54]

My 501 attempt, I'm not screaming thats just my face when doing a heavy pull.

[mab54]

The pics from the WSM!! Not all of them (took 300) but some of my favs.

[mab54]

10/30/11

Bench Press
170x5
190x5
215x5

Chinup
45x8
45x3
BWx10
BWx8

CGBP
205x5
205x5
205x4

EZ Curl
95x15
95x15

Notes: Today was my first day of modified paleo and felt really good, but I knew I wasn't going to do much tonight. Everything just felt really heavy, I mean I did 225 on the bench for 6 last workout and only got 215 for 5. Next week I should be feeling a lot better and should be a lot better day.

[mab54]

11/1/11

Deadlift
280x5
320x5
355x10

Powerclean
180x3
180x3
180x3

Anderson Squats
225x3
225x3
225x4

Weighted Situp
35x18
35x18
35x18
35x18

Notes: Warming up for Deadlifts felt really heavy, but when I got to the last set the first 8 went up really easy the last two were slower but still easy. I could have done a few more but my first DL day back didn't want to over do it. This is the first week powercleans were actually hard, don't think I'm am going to be able to add 5 pounds a week very much longer. Even though I love 20rep squats they didn't really even budge my 1 rep max, and I always fail around the same area and I thought andersons would help with my lockout. They will humble you though, 225 felt like a thousand pounds, not sure if still just tired from saturday or if I just suck at locking out squats.

[mab54]

11/2/11

Jump Rope
100 jumps
10 pushups
Up till I had a total of 1000 jumps and 100 pushups

1 BW squat
1 BW squat jump
2 BW squats
2 BW squat jumps
up to 7

Notes: Couldn't make it to the park today so no sprinting, really REALLY boring cardio. I need something completely different, just can't think of anything.