Powerlifting NOTLD Day 20 Squat/Bench

Today began with a 5lb squat PR, but was not the day I wanted to see happen. On my second heavy set I moved the weight up 10 pounds and got too far forward on the third rep, the bar rolled up on my traps and I missed the lift. The consensus is that my eye position is a major problem. I am so fixated on one technical cue, or another, that I was not fixing my gaze, and therefore my head position. Net result, my head falls, then my chest, and the weight is now in front of my center of gravity. In general, a strong back has been my saving grace here, but should not need to be. Next we moved on to practice reps at 405 to see if the problem could be fixed.

Our first goal during the singles was to make sure i could fix my gaze. This went well and I maintained torso and head position, but I noticed on review that my knees weren't getting out so I still had a good deal of forward lean. On the last two single I also moved the bar down to the tops of my shoulders, just above my AC joints.

On bench, things felt stiff, but the reps all happened. I have moved to pausing only the first rep to try and get some speed going on the following reps. My primary bench issue is wasting energy on the descent. It was stiff last week too. It can continue to feel stiff, not an issue, as long as I make the reps I will be hitting PRs starting in two weeks, and also at the meet in November.

On assistance work things went better. Made it a bit further on front squats, although, I have done much better. On Close-grip bench things hit their peak . My top set of 275 x 5 was one rep shy of my current PR of 275 x 6 at the weight. Next week I'll be looking for 285 x 5.

One final reflection is that I piggybacked two days since Ann and I had to prepare for her to go meet my 5 month old son Elijah's new cousin Judah. Judah was born healthy after a long 11 hours after his mother's water broke. At over eight pounds he was 25% heavier than EJ. Next week I should be able to keep things separate, which should lead to some nice numbers. Squat has a scheduled 5 pound PR of 450 x 3. To put it in perspective, I squatted 457 for the first time, after missing 455 three weeks earlier, at the USAPL GA last November, and only 452 at the USAPL Battle on the Border this March in North Carolina. For comparison at the Georgia these were my lifts, followed by my planned openers this year:

SQ:
1st-385, good
2nd-418, good
3rd-457, good
opener-462

BP
1st-281, good
2nd-308, good
3rd-331, miss
opener-at least 319

DL
1st-
2nd-501,good
3rd-540, good
opener-551

So things are moving nicely. Here are the training session numbers:

Squat
45 x 8, 135 x 6, 225 x 4, 315 x 2, 375 x 1, 420 x 4 --5 lb PR, 430 x 2 (miss on 3rd), 405 x 1, (normal bar position), 405 x 1 x 2 (low bar)

Bench press
45 x 25, 135 x 10, Begin pausing first rep: 225 x 2, 275 x 4 x 3

Front squat
135 x 5, 185 x 4 (elbows falling), 205 x 5, 225 x 5

Close grip bench
135 x 5, 185 x 5, 225 x 5, 255 x 5, 275 x 5 (current PR is 276 x 6)

Lying leg raises (30 degree decline, too much neck stress)
-- x 12, -- x 10

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[secuervo]

@Will132us You can see some of his lifting on the Quest youtube page, Brooks Conway's page, Ryan Vergera's page, and the Georgia USAPL page, but he does not personally have a youtube page.

[Will132us]

Doc holloway have a youtube account??

[secuervo]

@animallift2 Yes, that is Damario "Doc" Holloway. The guy in the black shirt during the 420 and 430 sets was also there. His name is Dale McLaren and his YouTube page is: 28Powerup. The guys spotting on the 430 from the back is Raymond Koons, 2 time USAPL National Junior Champion, and the right spotter is Jeff Robison. Jeff and Dale have been Concrete Raw competitors at the Arnold. Alland all, the best group I could ask for when you throw in Brooks Conway and others.

[animallift2]

hey dude at 1 min was he at clash for cash on sep 11th