345x1 @ 9-
355x1 @ 9+
365x1 @ 10-
375x F
Pause Squat:
275 x 3 x 3
Leg Press:
320 x 8
360 x 8
410 x 8
450 x 8
Transverses abs
So this was my first workout after doing Unicamp. I knew that I wouldn't be in top shape going into the meet, but this was still pretty shocking considering it was just one week. I hit a PR on squats recently so I figured 375 would feel moderately easy. I really don't know what to do at this point, so any advice would be appreciated. As for the rest of the team: holy shit you're all getting a lot stronger. Looks like you've had some sandbags hidden away somewhere. I'm expecting greatness this August and I'm excited to see what you guys will do.
9 comments:
What were your planned numbers before this workout?
I'm thinking something like this:
Squat Attempts:
165 kg (363.7), 172.5 (380.2), 177.5 391.2)
Bench:
82.5 (181.7), 87.5 (192.7), 90 (198.2)
Deadlift:
172.5 (380.2), 182.5 (402.2), 192.5(424.2)
Ro, for future reference, taking a week off while training for a meet is definitely less than optimal.
However, what's done is done and there's no point in dwelling on it. I think you should probably lower your squat opener by 10 or 15 lbs. When you bench this week you might consider trying your 2nd attempt to guage where your bench strength is. If it dropped off a little you should probably reconsider your bench attempts too.
Vit's right.
As for your deadlift, if unmotivated Ro shows up to the meet then those seem like good numbers. However, if pumped up Ro shows up then those numbers could be inflated. Remember to get 8 slaps and many puffs of nose torque before each attempt. Then strong Ro will come out of hiding and lift big.
Reviewing again, I think that's a perfect DL opener. You can adjust accordingly after that.
The whole time I was squatting this older guy who used to be a powerlifter/competitive judo fighter was telling me how his body's deteriorating because of weightlifting. He might have had some good advice, but the whole time I was questioning why I was still in the sport, haha. So I'd say it wasn't the best training environment either, since the sport has such a big mental component.
Ro, I've trained with lots and lots of Master-level lifters and they all swear that powerlifting is what keeps them young. One guy was 74 and squatting 500 multiply after starting to lift at 68. People like that dude have something else going on with their body, or they were dumb when they started and are paying for it later. Training with good form will keep you strong for a lifetime. (Just look at the ages for some of the Master world's lifters. Or David Ricks)
Also, don't sweat this week. Remember you should be training for an intensity level (the @) rather than a weight. Taking a week off isn't necessarily bad, as that's what we do before a meet. Unicamp probably sapped your strength some, which was expected. However, you didn't lose any strength that quickly. You just had to recondition your body for heavy lifting. If you're feeling super paranoid. Work up to your squat and bench openers on Sunday or Monday for one single each and then go home mentally confident.
Also, there is a man competing in August in the masters 3 division..he's 89 years old.
I'll have to agree, talking with lifters the more older injured lifters I encounter, almost EVERY one wasn't injured lifting, it was from something stupid like Slipping on water or wrestling with kids...
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