Commanding My Body

[Commander]

Originally Posted by will-work4andro

strong bench Commander. I was wondering if you had any powerlifting meet tips for a novice powerlifter like myself?

ha, I'm a novice myself, I just did the one meet and I sucked, lol!

Practical tips: make sure you know EXACTLY where you are going. The last thing you need is stress about being late on the morning of your meet.

Find out when weigh-ins are. Some meets you can weigh in the night before, which is good if you are borderline for weight classes. Are you doing 198 or
220? If you are cutting to 198, then you can eat like crazy afterwards for the meet the next day.

Eat a good breakfast (keep it low glycemic) that you know you can stomach well, because you will likely have some nervousness. I brought a protein shake with creatine mixed in that I sipped after breakfast and through the morning.

Keep your nutrition during the meet small and easily digestible. Stay hydrated, if you are doing all 3 lifts, treat the period after your 3rd attempt as PWO and have a shake with high-GI carbs.

You may even be able to have a full meal between squat and bench or between bench and deadlift depending on the meet schedule. Just make sure you bring plenty of snacks/water because you don't want to be without and get hungry/thirsty at the meet.

Check the rules of the meet to ensure that your singlet, belt, wraps, etc are all within regulation. Don't want to get there and not be allowed to lift for some silly reason. Use caffeine if allowed (I'm sure it is). Some powerlifters sniff amonia before a lift, this helps clear the mind, I did at my meet, I can understand why people do it, but I could live without as well.

I know you said you were trying to figure out your openers. That's good, you should go in with a plan of a good weight you can OWN for the first attempt. That will build confidence, don't let ego get in the way, stick with the planned attempt. At the meet I went to, some poor sap let his ego get in the way and he picked a bench that was too high and he bombed out on all 3 attempts. Remember, you are not allowed to pick a lighter weight if you miss an attempt, you have to retry at the previous weight or higher. 2nd attempt will be in PR range, and 3rd is go for broke depending on how the 2nd attempt goes.

Practice in whatever gear (belt, wraps) you will be using at the meet so you are very comfortable with using it. Keep your warmup smart. I saw a lot of guys really overwarmup, do tons of reps with a heavy weight. I'd hit some reps with a really light weight to get blood flowing, then from there just some progressive singles to get the CNS activated. Know where you are at in the line-up, that way you can time your last warmup to be about 4-5 minutes before your attempt.

That's all I can think of for now. Let me know if you need anything else.

Originally Posted by HardCory

300 looked like it went up easily, good stuff.

Thanks, it felt easy!

Originally Posted by bigbear6708

nice bench commander, 300 looked too easy, i think u had 2 in u

ps. socks was just as good as boots!!!! im sold brother

Thanks, not sure about 2 reps, but I definitely was good for 305, maybe 310.

Yeah, socks rock!

[will-work4andro]

thanks for the tips bro....appreciate it

[Commander]

Originally Posted by will-work4andro

thanks for the tips bro....appreciate it

No problem! You've been very helpful to me, the least I can do is try and return the favor.

Bodyweight average is up to 194.4 Macros are still around 3700 on non-workout days, many more on workout days. I've consistenly gaining 1 lb per week and gain strength. And the best part, I feel lean, real lean, much better than my bulk last winter and spring.

Lower (Saturday's workout, Sunday off)

(just max weights listed)

Rack Squat - 7 pin
280x2 (quads still really sore from the previous squat workout)
220x7 (deloaded each rep)

Deficit Deads
406x3

Glute Ham Raise
BW x 3,3,3 - darn, I suck at these, not making any progress

Ab Wheel Rollouts
BWx10, 2 sets
BWx18, stopping on floor after every 2 reps to building starting/explosive strength, it really taxes the abs.

[Commander]

Upper
(max weights listed)

Smith Bench Throws
170x1 (barely left hands)

Inc Bench
230x3 5lb PR
195x8

Bent Row
215x5
180x10

ss w/

Close Grip Rack Bench (Pins set 5 inches from chest)
210x5
175x10

Front delts took a beating during this workout, but I think it's really helping my strength hitting them hard.

[bigbear6708]

looking good commander, i think strong delts=strong overall, they are a major supporter in a lot of different lifts

[Commander]

Originally Posted by bigbear6708

looking good commander, i think strong delts=strong overall, they are a major supporter in a lot of different lifts

Agreed

Lower Day

Only max weights listed

Squat
390x1 http://www.youtube.com/watch?v=5wLJT2JHoe0
350x5 http://www.youtube.com/watch?v=X7LbR4hRbO8

390 is tied for a PR ( Although I was 201 last time I hit it, I was 195 today, so I am stronger relatively speaking - but what's that worth, lol! ). I was hoping to hit 400 today, but I didn't let me ego get in the way, 390 was tough and I didn't have anything in the tank for another attempt.

Rack Deadlift (4 Pin)
506x3
526x1

Good Mornings from the Rack (9 pin)
170x5 (tired)
140x7

Ab Wheel Rollouts
BWx12, 2 sets
BWx20

[Commander]

Upper Day

*Only max weights listed

Lower Half Bench Partials (going for speed)
220x5

Seated OH Press
150x5
125x9

T-Bar Row (Kroc Row-style)
150x19

Barbell Curl
100x5
80x9

ss w/

Upper Half Bench Partials (going for speed)
200x5
160x20

Now I'm off to go eat!

[HardCory]

Good job on hitting 390 at a lighter weight, keep it up you're going to break 400.

[Ellingham]

I cant believe i have never thought of putting a band across the rack so i know when i have hit the right depth on squats, thanks for the idea!

[bigbear6708]

holy cow commander...you are a beast w/ strenght man...my goal for my next 3x5 cycle is 350x5...i dont think i can add another 100 lbs like i just did...goal on deads will be 455ish, no where near where u are at!!