I'll start logging my workouts for my January 28th powerlifting meet in Newark, NJ here. It'll be the RPS NJ State Championships and I'll be looking to compete in the 181 or 198 lb class in all three lifts--Squat, Deadlift and Bench Press. Looking to break 1200 and would ideally like to hit these lifting goals:
Bench Press: 300
Squat: 425
Deadlift (conventional): 525
This would be my second powerlifting competition and hit these numbers last time:
Bench Press: 280 http://www.youtube.com/watch?v=W_kzs...eature=related
Squat: 380 http://www.youtube.com/watch?v=Pf8ji...eature=related
Deadlift (conventional): 500 http://www.youtube.com/watch?v=-qduGJBUhXw
A lot of the training that I'll be doing leading up to the event will work on weak spots--hip strength, glute strength, hamstring strength, wider stance on squat, more explosive off the floor for deads and better form on bench.
11.13.11 -- Legs (Squat/Dead)
Overall, I was pleased with this session. I felt strong on the box squats and am getting stronger at sumo deads. My goal is to build up hip and glute strength so that I can become more explosive out of the hole (squats) and off the ground on conventional(deads). My CNS is definitely feeling it. I had trouble sleeping last night and am feeling tired and irritable today, lol. I'll be loading up on sodium dense foods and rehydrating throughout the day to help repair.
Box squats
Warmups
225 x 6
315 x 3
365 x 3
385 x 1
405 x 3 (PR)
Sumo Deads
Warmups
225 x 5
315 x 5
405 x 3
425 x 3
Leg Extensions
4 sets x 12
Leg Curls
3 sets x 12
Glute Machine
4 sets x 12