View Full Version : Rise and Grind
Hello fellow animals. I started powerlifting this year(2014) and going to compete for the first time in Aug. 16th 2014 in 82.5 kg/181.75 lb class raw. Currently training at commercial gym with program based on my research. On this thread, I will be posting my training log, meet recap, and informations or knowledge I collected throughout my training. My best PR so far is 385/295/425 which is 1105 total. My goal for this upcoming meet is getting 1200+ total. And my ultimate goal for my powerlifting career, I want to get up to 1600+ total for 181 lb class raw.
If anyone have question or suggestion for me, feel free to leave comment or message me. peace >:3
I already started my program on May 12th so I am starting to leave the log starting on week 6. I squat on Monday because I attend a commercial gym. Which means everyone is benching on Monday and I do not like waiting for bench to be open. Since today was RE squat day, I focused on form as I get close to last rep.
Back squat
45x8
135x8
225x8
275x8
315x8
Pin squat
225x12
225x8
Stiff leg deads
225x8
225x8
225x10
And ended workout with accessory workouts (abductor, leg curl, and abs)
*When going down from squat, always remember the cues. Especially get the air and tight my abs.
Today, the weather was hot in Chicago so gym had A/C on full blast which was hard for me to warm up. So for situation like this I warmed up more than usual by using stretch bands. And today I felt like just pushing all day, so I focused on pressing whole workout.
Bench
45x8
135x6
225x6
255x3
275x3
275x3
Wide-grip bench
245x6
245x6
245x6 (w/ 2sec pause)
Close-grip bench
225x6
225x6
Overhead press
135x5
155x5
155x5
Incline dumbbell press
80(2)x6
90(2)x6
100(2)x5
Fly(w/ 1sec pause)
45x8
45x8
*Next week bench, do some arm(tricep) workout since I didn't do them this week.
Since yesterday night, the weather here in Chicago has been dramatically changing to lightning and raining from nice sunny day. Today is my front squat day, which I focusing on my quad and hamstring, I call it accessory squat day.
Front squat
45x8
135x8
185x6
185x6
185x6
Back Squat (high bar w/ 2 sec pause)
225x6
225x6
225x6
Zercher Squat
45x8
95x12
Leg Press (10 plates)
4x10
I tried zercher squat for the first time today, testing the form and how it can help my squat. Some say it's similar with front squat but I think zercher squat squeeze more on ab. I'm gonna test later this month how heavy I can go with zercher squat and if it will help or not. After leg press, I did leg curl for hamstring and leg extension for quad.
*More research on zercher squat form and technique.
Today is my rest day but I don't like being home so I still went to the gym for little bit of arm and upper back workout. Not bicep but tricep for the bench press. And also big announcement has been made that I have been chosen to be test for the Alpha Testing Program - Project A (http://forum.animalpak.com/showthread.php?42703-Alpha-Testing-Program-Project-A/). So as soon as I receive them in the mail, I will give you guys full review how it is effecting my training. So follow me on my IG: leoalphapowerlifter (www.instagram.com/leoalphapowerlifter) or FB (www.barbellplayground.com). And also on this forum as well.
Incline Bench
45x8
135x6
185x6
225x3
225x3
225x3
Dumbbell Skull Crusher
60x12
80x12
Chest Supported DB Row
60x12
60x12
60x12
Barbell Row
135x12
135x12
Finished with ab exercise, hanging leg raise. I do ab mostly every time after my main workouts.
*Deadlifting tomorrow, one of my weakest lift. Does anyone know good program or good exercise for increasing weight of deadlift?
Friday morning, starting day with deadlift at the gym. Speed pull was main focus for today's workout. Pulling with speed and with the right form every single rep. I tend to bend my lower back as weight goes little bit heavy. I need to remember all the cues for deadlift every single rep and at the meet. Chest out, take the slack out of the bar, big air, pull, hips thru, and lockout.
Deadlift
45x6
135x6
185x
225x3
225x3
275x3
275x3
315x3
315x3
3'' Deficit Deadlift
185x6
225x6
225x6
Underhand Lat Pulldown
180x12
180x12
180x12
Hyperextension
bodyweightx12
bwx12
bwx12
After workout today, I skipped ab workout due to hungriness. Morning workout is difficult since I only had one meal before workout. What do people eat if they workout in the morning? Like what snack do you guys eat?
*Resting until Monday but still be stretching or doing some kettleball workout on Saturday.
This week(4th week of June 2014) I am 7 week out from my first competition. I have been doing my own program for 6 weeks so far. So this coming Thursday and Friday, I am going to check my gym PR again for the last time before the meet. Purpose of this is determine what I am going to lift for my attempts. And how I am progressing through my program. I will post my previous PR and current PR on Friday (6/27/14). Until then I will be deloading my weights, hope to hit big numbers. Wish me luck.
This week(4th week of June 2014) I am 7 week out from my first competition. I have been doing my own program for 6 weeks so far. So this coming Thursday and Friday, I am going to check my gym PR again for the last time before the meet. Purpose of this is determine what I am going to lift for my attempts. And how I am progressing through my program. I will post my previous PR and current PR on Friday (6/27/14). Until then I will be deloading my weights, hope to hit big numbers. Wish me luck.
Might post some of my PR videos on my Instagram, so make sure to follow leoalphapowerlifter (www.instagram.com/leoalphapowerlifter)
Today was the day, the last PR day before the first powerlifting meet. Good thing is I did make an improvement on numbers. I will be comparing with previous numbers and explain how each attempts went for today. I only did two lifts today, Squat and Bench Press. So here it is:
May 3-4 @bw181
Squat - 385lb
Bench Press - 275lb (competition style w/ pause)
Deadlift - 425lb (w/ terrible form)
And here is numbers today:
[b]June 26 @bw187
Squat
385lb (went up faster than previous attempt in May)
405lb (http://instagram.com/p/pudcfRtsuk/?modal=true) (excepted slow movement but went up faster than I personally thought)
425lb (No lift on 425lb, went straight up since I had confident from 405 but failed so no video clip)
425lb (Went again and failed again...I should have tried 415 instead but was already getting tired)
[b]Bench Press[b]
295lb (I was able to do hit and go with this number but not with pause)
305lb (http://instagram.com/p/pueqv5Nsga/?modal=true) (It felt heavy and I feel like the bar wasn't low enough? idk let me know)
315lb (failed miserably went up little and holded in the middle for like 2 sec and went down)
315lb (I wanted to try touch and go but it did not happen until the spotter put the hand under)
Videos are linked in the numbers. I am still happy with the numbers today. Did improve 20 PR on squat and 20 PR on bench. But still let me know what you guys think about my form. I think it still needs improvement and suggestions from you guys.
*Deadlift tomorrow noon. Hopefully my form got better from previous form.
Today went to gym in the noon. Getting ready for deadlift party. I had one meal and one snack before the lift. My previous PR on deadlift was so weak, 405-425lb @bw181. And I had the worst form ever in deadlift. Since training I focused on the speed and form to increase my PR today and went pretty well. Here are the numbers:
May 3-4@bw181
Deadlift - 425lb (w/ terrible form)
June 26@bw187
Deadlift
Warm Up
45
135
225
315
405
Skipped my previous PR
455lb (Went up fast...gained a lot of confidence)
495lb (http://instagram.com/p/pwrAWuNslL/?modal=true) (Speed was fair enough but looks like I have more weight on my right feet and also tilted little on left)
515lb (http://instagram.com/p/pwrudStsme/?modal=true) (Was so heavy but my form looks terrible so need to clean it out)
535lb (lifted 1 inch and failed)
So here it is. 90lb PR since May. My total right now stands on 1225. So I am going to shoot for total 1300 on my first powerlifting meet on August.
*Felt great, train harder and I can make it to 1300! Road to 1300 total for first powerlifting meet!
I took 2 full day rest after my max day. Was planning on resting 3 days but I have been part of Project A, which is recovery supplement that Animal is doing. Check it out on my thread (ATP: Project A - ALPHA (http://forum.animalpak.com/showthread.php?42757-ATP-Project-A-ALPHA)) how it's helping my recovery and what it is. You can also check that out on my Instagram (leoalphapowerlifter (www.instagram.com/leoalphapowerlifter)). If you guys have any question or suggestion, let me know.
Today was obviously not a bench day for me. Monday is always squat day for me. After the maxing out my squat on Thursday and reached 405 PR. I built confident in my squat. So I am looking at 425-455lb squat for my first powerlifting meet. I will make it happen.
Squat
45 x 12
135 x 8
225 x 6
315 x 6
325 x 2
325 x 2
325 x 2
325 x 2
325 x 2
2 sec Paused Squat
225 x 6
225 x 6
225 x 6
Stiff Leg Deads
225 x 12
275 x 8
225 x 12
Finished workout with leg extension and calf raise. For my ab workout, I did ab rollout. And since I reached total of 1225 (405/305/515) last week for my gym PR. I am looking at 1300 total for my first powerlifting meet. I know it is going to be hard but I am going to make it happen no matter what. After looking at my video on my (Instagram (www.instagram.com/leoalphapowerlifter)), suggest me what I need to work on.
*More firm form with faster grind.
Do you know any of the powerlifting gyms in the Chicago area? I've had a couple of friends train at B&W when they lived there, and they were very positive about it. I don't know Chicago at all, so I don't know if this is feasible, but it might be worth a look if you're ever interested in getting out of the commercial gym scene.
Do you know any of the powerlifting gyms in the Chicago area? I've had a couple of friends train at B&W when they lived there, and they were very positive about it. I don't know Chicago at all, so I don't know if this is feasible, but it might be worth a look if you're ever interested in getting out of the commercial gym scene.
I was looking at couple powerlifting gyms around and B&W was one of them. One reason stops me from moving there is that I motivated couple of my fellow gym members and they are into powerlifting because of me. So if I leave, I am afraid that those people will lose their interest towards powerlifting. But eventually I will move to one of powerlifting in Chicago. But I want to try it out first before actually moving to whole new environment. You said your friends trained there before, what was their thoughts about B&W?
Keosawa
07-01-14, 10:36 pm
It's been a few years, but I remember them saying that it's well-equipped for powerlifting, and that there are a lot of good, experienced lifters there. They trained there for a couple of years, I believe, just before they came to our college. B&W also has hosted some powerlifting meets in the past, one of which they competed in.
For dynamic effort bench press, I used light resistance band added on the bar today to train. Reason why I trained with band was to help my lockout and more power in pressing. In my 315 attempt on my max day at the gym last week, I was able to press 315 half way but did not make it all the way. Here is how it went:
Bench Press w/ light resistance band
45 x 8
135 x 8
185 x 8
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
Close Grip Bench Press w/ pause
225 x 6
225 x 6
225 x 6
Close Grip Military Press
45 x 10
95 x 8
135 x 6
145 x 6
145 x 6
Finished workout with barbell row and dips. Tomorrow I am going to start training around 9-10, so I can get prepared for lifting in the morning since my first powerlifting event starts lifting at 9-10. I never trained in the morning, so it might be hard for me. What meal or snack should I eat before training in the morning? What is you guys' recommendation?
*Any pause press will help you with competition bench press. Going to make bench day twice a week now.
Today was my front squat day and deficit deadlift training. To hit my quad and little bit of hamstring exercise. Like I said I trained 9 in the morning today which was tiring. But it was worthy it after all the hard works. So here it is:
Front Squat
45x8
135x8
185x8
225x6
275x3
275x3
275x3
275x3
275x3
2'' Deficit deadlift
45x10
135x8
225x8
315x6
315x6
315x6
Those two were my main lifts for today and other accessory workouts were leg curl and hack squat. I wanted to do leg press but someone was sitting there and just texting and talking to other people the whole time. So I just went with hack squat. Tomorrow is going to be same as today, training in the morning.
*More carb before morning workout.
After a long break, I did squat on Monday. Missed a log and back at it today for bench press. I asked couple powerlifters who holds record about secret to bench press and all the answer I get back is press more. Just repeat the exercise over and over. That's what I focus on my main bench day, starts with standard bench press. Here is how it went:
Bench Press
45x8
135x8
185x8
225x8
245x8
Closed Grip Bench Press
225x8
225x8
225x8
225x8
Floor Press
225x6
225x6
225x6
Overhead Press
115x8
115x8
115x8
115x8
Finished workout out with one tricep exercise, skull crusher, and pull exercise, chest supported row. I am planning on benching twice a week. So on other accessory bench day, I am planning on doing dumbbell movements.
*Practice bench press with leg drive more.
Jessejames
07-08-14, 10:00 pm
After a long break, I did squat on Monday. Missed a log and back at it today for bench press. I asked couple powerlifters who holds record about secret to bench press and all the answer I get back is press more. Just repeat the exercise over and over. That's what I focus on my main bench day, starts with standard bench press. Here is how it went:
Bench Press
45x8
135x8
185x8
225x8
245x8
Closed Grip Bench Press
225x8
225x8
225x8
225x8
Floor Press
225x6
225x6
225x6
Overhead Press
115x8
115x8
115x8
115x8
Finished workout out with one tricep exercise, skull crusher, and pull exercise, chest supported row. I am planning on benching twice a week. So on other accessory bench day, I am planning on doing dumbbell movements.
*Practice bench press with leg drive more.
Wow this is a pretty intense regiment, I may have to try some of this out in my own workouts, do you find your numbers and steadily increasing?
Wow this is a pretty intense regiment, I may have to try some of this out in my own workouts, do you find your numbers and steadily increasing?
I did not find out increase in numbers yet. But I am seeing increase of endurance in my strength when I do reps. I will let you know when I see the improvement in this intense repetition workout.
8 RPE day today for front squat. Fairly easy but front squat is always difficult to handle. Couple weeks ago, I did manage to max out my front squat. My 1RM for front squat came out to be 315. Today's workout I started with leg extension for warming up my quads. And I was on to squat rack.
Front Squat
45x12
135x8
185x6
225x6
225x6
225x6
Front Squat w/ 1 sec pause
205x6
185x6
Deadlift
45x8
135x8
225x8
315x8
Sumo Deadlift
225x8
315x6
Just threw in sumo deadlift for a try. I do conventional deadlift which I started but I am seeing a lot of sumo deadlifters in IPF. So I wanted to try but it was whole different workout. So if anyone know tips for sumo deadlift, let me know and I will review and try to learn from it. After those workouts, did leg raises for ab workout.
*405 was my 1RM in March 2014. This weekend, I am going to find out how many reps I can do with 405 since my 1RM deadlift came out 515 (http://instagram.com/p/pwrudStsme/?modal=true) 2 weeks ago.
Today was early deadlift training like always. Before workout, I am not taking any pre workout yet. But I am taking my Project A (Alpha Testing Program) (http://forum.animalpak.com/showthread.php?42757-ATP-Project-A-ALPHA) with me, which is pre/intra/post workout supplement. I will adding this supplement in my stack when it launches. I am fixing my deadlift form little bit to what people commented in my videos on my Instagram (www.instagram.com/leoalphapowerlifter). Little closer grip and little closer to the bar. Since my deadlift PR gone up 425 to 515. I had to train with heavier weight. When I first starting powerlifting in February, my deadlift PR was 405. But today I rep my deadlift with 435. I was so happy with my workout.
Deadlift
45x8
135x8
225x8
315x6
405x5
435x2
435x2
435x2 (Video) (http://instagram.com/p/qU0bk9tssO/?modal=true)
Sumo Deadlift
315x6
315x6
365x6
I am planning on training this weekend, Saturday or Sunday. So I saved up some energy. But finished workout with leg press and leg curl. I am happy to see myself improving. And today some dude came up to me and asked me if I am competing in powerlifting meet. He said he just started getting interested in powerlifting as well. He asked me if I can help him with squat and deadlift form. I will be happy to help others.
*Planning on fixing my form little by little what people told me to.
On the weekend, I did not train with any heavy weights. I just fixed my form little by little with light weight. But since I am back from weekend, I started with squat. I worked my squat with band since my gym doesn't have chains. I have a month left until my first powerlifting meet. I worked hard, here it goes:
Squat
45x12
135x8
225x8
Squat w/ average resistance bands
275x3
275x3
275x3
275x3
275x3
275x3
3 sec. paused squat
315x3
315x3
315x3
315x3
315x3
Good morning
135x8
135x8
135x8
Workout went smooth with RPE of 6. Ended with hamstring and ab exercises. Weights felt light. I am currently working on mental imagery for my workout to help me go through tough workouts. Visualizing outcome I want. I will see how it goes and write the result later.
*Tomorrow is maximum effort bench press day, so I decided to measure overhead press 1RM.
Maximum effort bench press day. Today was not a good day. I was tired and hungry at the same time. I started with the overhead press, ended up getting really low number for it. And just went back to the program.
Overhead press
45x8
95x6
135x6
185x1
Bench press
45x8
135x8
185x8
225x6
275x2
275x2
275x2
275x2
275x2
Close grip bench press w/ 2sec pause
225x8
225x8
225x6
Dumbbell bench press
60x12
90x8
90x8
90x6
Bent barbell row
185x8
185x8
185x8
Ended with tricep and ab exercises to add some volume. While I was benching, some dude just came up to my face and asked how many sets I have left. I rack my barbell immediately and told him I have a lot left. I was pissed after that during my whole workout. I would have kicked him if I own that gym. I am going to train late tomorrow. Going to bed now. Good night
*Front squat day, should I train heavy with less rep more set? or light with more rep less set? Which one will benefit more to my quad for my squat?
I did not lift late like what I said yesterday. I lifted at 4PM after my lunch. I do not care about my macros yet since this is my first powerlifting meet, so I do not want to get stress over eating strict. I am currently going around 185±5 lb. And planning on competing in 82.5kg/181.75lb in USPA fed. Back to training topic, I front squatted today. Did some volume work for it, so here it goes:
Front Squat
45x12
95x12
135x12
185x10
225x8
Squat (High Bar w/ 3 sec pause)
225x6
275x3
295x3
315x3
Deadlift (Conventional)
45x12
135x10
225x8
315x6
Deadlift (Sumo)
315x5
405x3
Did leg extension and leg press for more volume work. I currently owned a lifting strap, I am trying to learn how to use them. I am so bad at it or just doesn't fit my stye. I have difficult time using them, it's easier lifting without them. If anyone know the proper way or best video tutorial for it, please link it for me. I want to lifting heavy with it.
*Going to sleep early today, my eyes keep twitching while training. I need rest NOW!
Subbed for this. Hopefully we'll be able to throw some iron around at an ABC in the near future.
Subbed for this. Hopefully we'll be able to throw some iron around at an ABC in the near future.
word! we will. let's keep grinding and we will reach the top one day.
Forgot to write down deadlift workout for last week again. Sorry to those of you who are subbed. But got back from weekend and squatted in the morning. I played soccer yesterday so my quads and legs were fried. Did not have my 100% condition of my leg. I should not play any kind of sports involving running before squat day. But the weight on my back felt lighter but leg just couldn't keep up with it. Here is how it went today:
Back Squat
45x12
135x8
225x8
275x8
315x6
365x2
385x1
405x1
Dead Squat
225x8
315x3
315x3
Stiff-Leg Deads
135x12
225x8
315x6
Ended with leg curl and ab exercises. 405 (http://instagram.com/p/pudcfRtsuk/?modal=true) was my max recorded June 26th. Tried it one more time but it was grinding my lock out. From the hole was great but lock out for squat was weak point for me. So I am going to workout on box squat or good-morning variations. Little bit of hip thrust workout that will help on my squat and deadlift. I am currently 4 weeks out from the first meet. I will be training with high percentage until I am 1-2 weeks out.
*Looking at nationals encouraged me to lift heavier weights.
I tried different presses for today's press day. Starting with speed press, trying to use lats and chest for the push and using less of tricep. If anyone have any good bench press workout, you are welcome to write it in a comment. I will put it in my exercise. And here are varieties of push I did today:
Bench Press w/ full speed
45x12
135x8
185x3
185x3
185x5
185x5
185x8
185x8
225x5
225x5
Close grip w/ 2sec pause
175x8
175x8
225x8
Floor DB Press
50x8
80x8
90x8
90x8
Strict Overhead Press
45x12
95x8
115x8
95x8
Finished the training with bent over barbell row. I seriously need to find my own technique of benching. Use maximum leg drive and straight bar path. I know I don't have that much time to change a lot but still need to fix my form little by little.
*Press with confidence AND fast. I need to get this right.
Work on my quads today with front squat. The weights felt fairly light today. I started front squatting with olympic clean grip, it was much easier for me. Now, I am trying with cross-arm grip but it keeps rolling. Trying to master the form with cross-arm. But here is how it went today:
Front squat
45x12
135x12
185x8
205x8
205x8
205x8
275x3
275x3
275x3 (Video) (http://instagram.com/p/qzktFVNsvL/?modal=true)
I think that was the main lift for today, didn't do any other lifts like deadlift or paused squat. But did leg press and leg extension. It was all quad exercises in short time. I had to finish it early because I had some plan afterward. Sorry for short log, will be posting bench and bodybuilding exercise for tomorrow. Going to train in Downtown Chicago this Friday for deadlift. Choosing between Quad's gym or Lance's gym.
*For the first powerlifting meet, I am not expecting first place. I just want to achieve my own goal. My road to 1300+ total.
My first powerlifting meet's roster came out. And there is no one in my weight class in open...I guess in Illinois, there's not that much of my weight class here. In second flight for squat, 3rd for bench and deadlift. I hope to see more in next meet though, because I feel like I lift better with competition. But it's going to be fun still since it is my first meet, and I am 3 weeks out. This week's friday, I am planning on hitting my opener and maybe 2nd attempt in my deadlift training. That's going to be my last heavy deadlifting day. But today is monday, monday we squat. So here is how it went:
Squat
45x8
135x8
225x8
275x8
Squat w/ resistance band in both side
225x8
285x2
285x2
315x2
315x2
315x2
Paused squat
275x5
315x3
315x3
Good morning
135x8
135x8
135x8
Finished with hamstring volume exercise. Tomorrow is going to be my bench day. I am just worried about my bench at this moment. Feel like I am not pushing well. Not using all my muscles correctly. Hopefully, I can fix it before the meet.
*Seeing other 83kg lifters getting stronger, motivates me to become better lifter.
Gravity seems heavy today at the gym. I wonder what it was that caused weight to be heavy. I came up with few reasons that might have caused my weak bench today: 1. Lost 5 lb. from previous days. 2. Too many heavy sets from previous weeks. 3. Terrible warm ups. I wish I know the answer to it. But I still tried to work through it. And it was failure workout:
Bench Press
45x8
135x5
185x2
225x2
275x5
225x6
225x6
Paused Bench Press
225x6 (Regular Grip)
205x6 (Wide Grip)
225x6 (Close Grip)
Incline Barbell Press
135x8
185x5
185x5
Overhead Press
95x8
95x8
Bent over row
135x8
135x8
Ended with dips and cable flies. It was worst bench day ever for me. I need to fix it fast. Or should I train with light weight for volume and comeback? or should I rest for longer period of time? Let me know what you guys think I should do.
*In the morning when I woke up, I did feel my arm feeling weak. Felt like my arm muscles were bruised. And don't have tightness on left forearm.
Have your previous bench workouts not gone as well? With you currently being 3 weeks out, it might be worth to just work up to your opener / 2nd attempt next week, then shut it down or keep things stupid light.
Have your previous bench workouts not gone as well? With you currently being 3 weeks out, it might be worth to just work up to your opener / 2nd attempt next week, then shut it down or keep things stupid light.
Yeah I am planning on working up to opener/2nd attempt next week, debating if I should do it on Tuesday or closer to meet which is Thursday? It's my first meet so I am not educated in resting period before the meet. What do you think?
I wouldn't mess around with it too much. I would stay on schedule as much as possible, so if your regular bench day is a Tuesday, hit your opener / 2nd on that Tuesday two weeks out. Then the next week keep everything light.
I am currently 5 days out until my first powerlifting meet, so I am deloading the weight at the moment. So deloading training is always not interesting so I am not writing them here. But I am cutting few weights downs, just to make sure I make it in my weight class, which is 181lb/82.5kg. Also I will be recording it as well and put some videos up. But otherwise, you can always follow me on Instagram that I made a name change to leo.alpha (www.instagram.com/leo.alpha) I don't know what I want but that's the one for now.
Also I am planning to switch my gym to Jakked Hardcore Gym for couple months and give it a try. I visited couple times there and I love it way better than the current gym, which is commercial gym at the moment. So that's one news to share with you guys. So until I hit my numbers in my meet and I am going for 9/9 for my first meet. So hopefully, I can do it.
https://www.youtube.com/watch?v=lmBcRLpxE3o
I was really worried about my squat and deadlift earlier that week from the meet because I barely lifted my openers at the gym. And Bench was my strongest out of three lifts. But ended with better squat and deadlift but no PR on bench press. I should really take every lift humbly. And when I got to the meet, I had forgotten my pre workout. So I went to closest supplement store in the town and bought Animal Rage XL. It was my first experience with it. I took a scoop before the squat and before deadlift. Maybe that was one of the reason I had PR on squat and deadlift. I now want to take Animal Rage other than any other PWO.
About the meet one by one:
Squat - I did the meet without the belt. I did not train enough with the belt when I tried squatting with the belt, never had better result. I am better without it at the meet. Hopefully I will able to use it to help my squat later in the heavier squat.
Bench - I had a lot of confident in my bench. 295 was obviously my opener. Felt really easy and was planning on doing 305 but my confident made me push to 315. Which was attempt to break Illinois 181lb open bench record. I will break it next time though. I did not use my leg properly I guess. You guys tell me what to fix for me...
Deadlift - 2 weeks before the meet. I attempted up to opener. I was thinking about 495 for the opener so I tried it with the grind. So I doubted myself and attempted lower number which was 475 and moved 495 to second attempt. 515 was my PR at the gym but people always say you can always lift heavy weight at the gym but meet is different from the gym. So my plan was trying to get same number at the meet, but then 495 went up so fast. I just pushed myself to 530. And there it happened. Now I feel like I can try 600 for next meet. lol. Hopefully.
Until next meet training continues...