Competed in my first meet, in the under-90 category. Got number 3, more from a lack of competition, but I’ll take it!
I got white lights on all of my lifts, which is good; I did not want to be greedy in my first powerlifting meet.
Squat: 140, 147.5, 150 kg
Bench: 105, 110, 115 kg
Deadlift: 195, 205, 215 kg
My future aim is to compete in a lighter weight class while lifting relatively the same numbers.
Final week before competing on either 11/11/17
3 week
Deadlift:
DL - Up to 185 kg x 4
Power clean - 72.5 kg x 3
Pistols - 1 x 10, 2 x 9
Pushup plank with alternating elbow touches, 10 kg on back - 1 x 22, 2 x 20
Bench:
BP - Up to 100 kg x 5
TRX inverted rows - 2 x 10, 3 x 9
Standing DB Press - 2 x 10, 3 x 9
Squat:
Squat - Up to 125 kg x 7
SLDL - 1 x 15, 2 x 14 with 20 kg
Side plank with 5 kg external rotations - 3 x 15
Military Press:
MP - Up to 62.5 kg x 5
Pullups - 5 x 6, 5 x 5
Pushups with 10 kg plate on butt - 2 x 11, 1 x 10
Hopefully I do well enough competing in my first powerlifting meet. My targets are a squat of at least 155 kg, bench of 115 kg and deadlift of 215 kg.
Final cycle before competing on either 11 or 12/11/17
5 week
Deadlift:
DL - Up to 175 kg x 7
Power clean - 72.5 kg x 3
Pistols - 3 x 9
Pushup plank with alternating elbow touches, 10 kg on back - 2 x 20
Bench:
BP - Up to 95 kg x 7
TRX inverted rows - 1 x 10, 4 x 9
Standing DB Press - 1 x 10, 4 x 9
Squat:
Squat - Up to 125 kg x 7
SLDL - 3 x 14 with 20 kg
Side plank with 5 kg external rotations - 2 x 15, 1 x 14
Military Press:
MP - Up to 60 kg x 7
Pullups - 4 x 6, 6 x 5
Pushups with 10 kg plate on butt - 1 x 11, 2 x 10