Luke 8-22-12 Bench: Final Day with UCLA Powerlifting

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will edit this later

Bench
225 x 1
235 x 1
245 x 1 @ 10 PR of 5 pounds
185 x 5
205 x 5

Band Resisted Pause Bench
145 x 3
155 x 3
175 x 3 x 2

Standing Press
95 x 5
115x 5
125 x 5
115 x 5

Pull Ups
BW x 15 x 3
BW x 10

Chest Supported Rows

Triceps Pushdowns

Shrugs
315 x 20
405 x 16
405 x 7 + hurt back - done lifting forever

Weigh In: 170 lbs

Progression
Pre Powerlifting: 205, 200, 220 - 625
After almost 3 years: 445, 245, 485 - 1175

Luke 5-28-11 mock meet

Weigh In: 155.5 lbs

Squat

380: 2 whites 1 red

400: 3 whites

410: 2 whites 1 red, 10 pound PR, felt like I was gonna fail on the way up, but ground it out

Bench

205: 3 whites, harder than expected with press calls and weird rack

215: 3 whites, 5 pound meet PR, hard with press call

220: 3 reds, didn't expect to get this one after second attempt. At least I left nothing in the tank.

Deadlift

415: 3 whites, easy opener

435: 3 whites, 5 pound PR, pretty quick and easy

455: 2 whites 1 red for slamming weight, 25 pound PR, used nose tork, pretty quick and still not too hard so I decided to go for a 4th attempt for a PR

470: 3 whites, 40 pound PR, this was still pretty quick and I probably could have hit 5-10 pounds more. This was a triple body weight deadlift. Also the national junior raw 148 deadlift record is 468. If I can get a little stronger I might cut weight and go for this.

Total (not counting 4th deadlift): 1080 at 155.5

Wilkes (kilos): 138.6 squat, 72.7 bench, 153.8 deadlift for a total of 365.18 for best male lifter

This brings my PR total to 1105 pounds for a wilkes of 373.6 with a deadlift of 158.9

Progression

date..........SQ BP DL Total

10/2009 205 200 220 625

11/2009 215 205 300 720

2/2010 287 209 353 849

6/2010 345 215 400 960

11/2010 365 215 414 994

2/2011 375 220 430 1025

5/2011 410 225 470 1105

Progress and Maxes. Fall 2010.

New Maxes from Fall 2010: Squat - 245, Bench - 165, Deadlift - 350
--> total = 760

Old Maxes from Spring 2010: Squat - 215, Bench - 145, Deadlift - 315
--> total = 675

Recent Net Gain: Added 85 lbs to total in past 5 months.


2 years ago, when I began powerlifting, squat - 65, bench - 55, deadlift - 105,
--> total = 225

Overall Net Gain: Added 535 lbs to total in past 2 years.