Post by erictalmant on Dec 11, 2008 20:26:14 GMT -5
--------------------------------------------------------------------------------
From: doug
To: veggaman@verizon.net
Subject: Results from 12/6 Meet
Date: Mon, 8 Dec 2008 22:14:42 -0800
Hello Eric and Dave,
This past Saturday I competed in a local USAPL meet in the Raw (belt only) M1 90kg class. My previous meet was in July where I strained a quad muscle in squat warm-ups with about a 60% weight. I attributed the injury to dehydration and having to sit around an extra 3 hours for the afternoon session to start. In this meet I wasn’t going to let that happen. I weighed in around noon and came in about 1 pound under for the 90kg class. From that point until my final deadlift I consumed 7 liters of beverages. I wasn't going to get dehydrated this time. The quads were fine.
In the squats I made all three attempts of 375, 407 and 424. I was very pleased with the result. Because of the injury in the July meet I passed on the squats in that competition. The squats in this meet were my first under competition conditions since 8 years before in Dec of 2000. The 424 equaled my all time best raw squat results from 8 years earlier. I had started out the year training Sheiko where I had based my 1rm on 405 however looking back that was probably a bit high as I had to improve my form and drop my depth by about an inch over time. During the 16 training weeks leading up to this meet I did the following programs
#37 reduced volume
#29
#37 standard volume
#32
For my squat training I made an adjustment. Each time it called for 2 squatting rounds on the second go through I did 2 second pause squats. I used the percentages called out and based them off 90% 1rm squat. I found that after weeks of training this way I gained so much stability and confidence in the hole. I no longer felt like I had to try to quickly bounce through the bottom position.
In the bench I made the first two lifts of 275 and 292. The third attempt I tried 303 but could not get it to go. The platform was painted plywood and I never felt I could get my feet to stick to get the kind of leg drive I was getting in training with my feet on rubber mats. I definitely made progress on my bench during the year. I estimate by strength went up by about 20 to 25 pounds. The 292 happened to be a state record for M1 90kg raw class and was a nice target to hit. In the July meet I had broken the previous state record with a 287 so it was nice to top that one. The records for USAPL raw are pretty low since they have only been keeping them for a couple of years. However, they are a fun motivator to shoot for if they are a challenge for the individual.
In my bench training I made some modifications too. Since the plans called for three benches per week, I decided to do three different benches. One time would be normal pause benches, the second time would be touch and go bench where I used a 1rm that was about 5% above my pause bench. On the third bench I did 4 second pause benched based off a 1rm about 8-9% below the paused bench 1rm. I really liked this variety and I especially felt the 4 second pause improved my strength off the chest and gave me more confidence in the regular pause bench.
For the deadlift I made the first 2 lifts of 485 and 518 and passed on the third. In the July meet after I strained the quad muscle I played it a little more conservative and lowered my attempts. I made all three and finished with a 507 and felt I left 10 pounds or so on the platform. The record for my class was 513 so I wanted to try to break that on the second attempt. The warm-ups felt a little heavy but sometimes that happens being near the end of the competition.
On my first pull I got it fine but the 485 seemed to feel a little heavier than I expected. I had a plan for this meet so I called for the 518 on the second. I thought it would be tough but I was confident I could get it. The pull turned out to be pretty tough and it took a few extra seconds to lock it out. Just as I was locking it out I started to see my field of vision shrink like going into a tunnel. I got the down signal and lowered the weight. As I walked back off the platform I felt a little dizzy and took a couple funny steps. A guy I know came over quickly and loosened my belt (I think). Then quickly things seemed to come back to normal. I thought about the third attempt. I was happy with what I pulled and knew that having had many injuries in the past the smart thing to do would be to pass on the third so I did. After all, this is just one local meet and I plan to do several more in the future with bigger weights.
Going into the meet I was thinking I could pull 530-535 on my third. My technique has been hit or miss in my training. I lift conventional and sometimes I can get excellent tightness through the abs, low back and glutes. Other times I feel a lack of tightness and my lower back seems to get taxed more. My lifts at this meet seemed to be a little loose. I’ll have to work on the tightness for the future. The 518 tied my best all time full meet deadlift from 10 years earlier.
My total ended up at 1234 which was a meet PR and also another M1 state record. I started training Sheiko in January of this year and did the 29-32 cycle plus 37 and the 5 week comp prep cycle for the July meet. Since January I figure I added 20 or more to my squat, 20 or more on my bench and 40 or more on my deadlift.
During the last four months the metabolic typing supplements for my adrenal fatigue stage 2 condition have definitely helped my progress too.
Thanks guys for your help.
Doug
From: doug
To: veggaman@verizon.net
Subject: Results from 12/6 Meet
Date: Mon, 8 Dec 2008 22:14:42 -0800
Hello Eric and Dave,
This past Saturday I competed in a local USAPL meet in the Raw (belt only) M1 90kg class. My previous meet was in July where I strained a quad muscle in squat warm-ups with about a 60% weight. I attributed the injury to dehydration and having to sit around an extra 3 hours for the afternoon session to start. In this meet I wasn’t going to let that happen. I weighed in around noon and came in about 1 pound under for the 90kg class. From that point until my final deadlift I consumed 7 liters of beverages. I wasn't going to get dehydrated this time. The quads were fine.
In the squats I made all three attempts of 375, 407 and 424. I was very pleased with the result. Because of the injury in the July meet I passed on the squats in that competition. The squats in this meet were my first under competition conditions since 8 years before in Dec of 2000. The 424 equaled my all time best raw squat results from 8 years earlier. I had started out the year training Sheiko where I had based my 1rm on 405 however looking back that was probably a bit high as I had to improve my form and drop my depth by about an inch over time. During the 16 training weeks leading up to this meet I did the following programs
#37 reduced volume
#29
#37 standard volume
#32
For my squat training I made an adjustment. Each time it called for 2 squatting rounds on the second go through I did 2 second pause squats. I used the percentages called out and based them off 90% 1rm squat. I found that after weeks of training this way I gained so much stability and confidence in the hole. I no longer felt like I had to try to quickly bounce through the bottom position.
In the bench I made the first two lifts of 275 and 292. The third attempt I tried 303 but could not get it to go. The platform was painted plywood and I never felt I could get my feet to stick to get the kind of leg drive I was getting in training with my feet on rubber mats. I definitely made progress on my bench during the year. I estimate by strength went up by about 20 to 25 pounds. The 292 happened to be a state record for M1 90kg raw class and was a nice target to hit. In the July meet I had broken the previous state record with a 287 so it was nice to top that one. The records for USAPL raw are pretty low since they have only been keeping them for a couple of years. However, they are a fun motivator to shoot for if they are a challenge for the individual.
In my bench training I made some modifications too. Since the plans called for three benches per week, I decided to do three different benches. One time would be normal pause benches, the second time would be touch and go bench where I used a 1rm that was about 5% above my pause bench. On the third bench I did 4 second pause benched based off a 1rm about 8-9% below the paused bench 1rm. I really liked this variety and I especially felt the 4 second pause improved my strength off the chest and gave me more confidence in the regular pause bench.
For the deadlift I made the first 2 lifts of 485 and 518 and passed on the third. In the July meet after I strained the quad muscle I played it a little more conservative and lowered my attempts. I made all three and finished with a 507 and felt I left 10 pounds or so on the platform. The record for my class was 513 so I wanted to try to break that on the second attempt. The warm-ups felt a little heavy but sometimes that happens being near the end of the competition.
On my first pull I got it fine but the 485 seemed to feel a little heavier than I expected. I had a plan for this meet so I called for the 518 on the second. I thought it would be tough but I was confident I could get it. The pull turned out to be pretty tough and it took a few extra seconds to lock it out. Just as I was locking it out I started to see my field of vision shrink like going into a tunnel. I got the down signal and lowered the weight. As I walked back off the platform I felt a little dizzy and took a couple funny steps. A guy I know came over quickly and loosened my belt (I think). Then quickly things seemed to come back to normal. I thought about the third attempt. I was happy with what I pulled and knew that having had many injuries in the past the smart thing to do would be to pass on the third so I did. After all, this is just one local meet and I plan to do several more in the future with bigger weights.
Going into the meet I was thinking I could pull 530-535 on my third. My technique has been hit or miss in my training. I lift conventional and sometimes I can get excellent tightness through the abs, low back and glutes. Other times I feel a lack of tightness and my lower back seems to get taxed more. My lifts at this meet seemed to be a little loose. I’ll have to work on the tightness for the future. The 518 tied my best all time full meet deadlift from 10 years earlier.
My total ended up at 1234 which was a meet PR and also another M1 state record. I started training Sheiko in January of this year and did the 29-32 cycle plus 37 and the 5 week comp prep cycle for the July meet. Since January I figure I added 20 or more to my squat, 20 or more on my bench and 40 or more on my deadlift.
During the last four months the metabolic typing supplements for my adrenal fatigue stage 2 condition have definitely helped my progress too.
Thanks guys for your help.
Doug