greeceny
03-15-11, 2:03 pm
I've been reading these Journey's on here for quite some time and decided it's time for me to begin mine. I competed in my very first powerlifting competition this past February after talking about it for months. It was a bench and deadlift competition, however I only competed in deadlift. (My bench is horrible.) I had only done deadlifts for 3 weeks prior to the competition but it didn't matter to me. It was time for me to put up or shut up.
Prior to the meet, the most I could deadlift was 395lbs. I felt really good that day, so I decided my first lift would be 315lbs., got it with no problem. Second was 380lbs., again no problem. Then 405lbs. came around and I said "I'm in!". Surprisingly I had no problem getting it and now that I look back, I could have done more.
I took first in my weight class in Novice II. New Kansas State Record, and qualified for Nationals in December in Minnesota. I am super pumped for this and am on my way to improving my deadlift. I am also going to try bench and squat.
I did some research on here and asked a few of you what a good powerlifting routine is and I was told 5/3/1 should do the trick. I am beginning this on Monday 3/21 as I have to travel this week for work.
I train in the morning, 5AM. Here's what I did today.
Deadlift
135lbs. x 12
225lbs. x 10
315lbs. x 5
405lbs. x 1
425lbs. (missed....and I was extremely pissed)
Pullups Wide Grip
BW x 10
BW + 25lbs. x 10
BW + 35lbs. x 8
Pullups Narrow Grip
BW x 10
BW + 25lbs. x 10
BW + 35lbs. x 6
Narrow Grip Pulldowns
105lbs. x 10
150lbs. x 10
205lbs. x 5
Hammer Strength Upright Rows
90lbs. x 10
140lbs. x 10
180lbs. x 4
Back Extensions
BW x 10
BW x 10
BW x 10
Tomorrow I am going to do legs, then off for traveling until Monday.
I never really have done bench, I used DB's for years. So my bench has a long way to go. Yesterday I benched 225lbs x 12. I hadn't done squats in years either, so I did my first squat last week and did 225lbs. x 10. My goals for December:
Deadlift: 500lbs.
Bench: 315lbs.
Squat: 405lbs.
Total of 1220.
Powerlifting is quickly becoming a passion and I can't wait until December.
Prior to the meet, the most I could deadlift was 395lbs. I felt really good that day, so I decided my first lift would be 315lbs., got it with no problem. Second was 380lbs., again no problem. Then 405lbs. came around and I said "I'm in!". Surprisingly I had no problem getting it and now that I look back, I could have done more.
I took first in my weight class in Novice II. New Kansas State Record, and qualified for Nationals in December in Minnesota. I am super pumped for this and am on my way to improving my deadlift. I am also going to try bench and squat.
I did some research on here and asked a few of you what a good powerlifting routine is and I was told 5/3/1 should do the trick. I am beginning this on Monday 3/21 as I have to travel this week for work.
I train in the morning, 5AM. Here's what I did today.
Deadlift
135lbs. x 12
225lbs. x 10
315lbs. x 5
405lbs. x 1
425lbs. (missed....and I was extremely pissed)
Pullups Wide Grip
BW x 10
BW + 25lbs. x 10
BW + 35lbs. x 8
Pullups Narrow Grip
BW x 10
BW + 25lbs. x 10
BW + 35lbs. x 6
Narrow Grip Pulldowns
105lbs. x 10
150lbs. x 10
205lbs. x 5
Hammer Strength Upright Rows
90lbs. x 10
140lbs. x 10
180lbs. x 4
Back Extensions
BW x 10
BW x 10
BW x 10
Tomorrow I am going to do legs, then off for traveling until Monday.
I never really have done bench, I used DB's for years. So my bench has a long way to go. Yesterday I benched 225lbs x 12. I hadn't done squats in years either, so I did my first squat last week and did 225lbs. x 10. My goals for December:
Deadlift: 500lbs.
Bench: 315lbs.
Squat: 405lbs.
Total of 1220.
Powerlifting is quickly becoming a passion and I can't wait until December.