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Post by dbunch on Mar 11, 2012 8:06:42 GMT -5
Thanks everyone,
I didn’t make my weight I tipped the scales at 318 so I had to compete as show. On the bench I opened with 120 – 264.5 which was my best bench at my last meet. I followed that with a 132.5 – 292 and I finished off the day with a 137.5 - 303. Ya! I’m back in the 300 club. On the deadlift I opened with 215 – 473.5 which was 5 kilos belter than my last meets best lift of 212.5 – 468.2. For my second attempt I jumped to 230 – 507, and I closed out the day with a 240 -529 which is an all-time PR for me at any weight.
Of course, the best part of any meet it seeing old friends and making new one. One thing to look for when the results come out is a gentleman named Eric. He is in the 120 class I believe but he pulled more than 3 times body weight killing the world record first in his age and then in the open. Also, there was a videographer there who wants to pitch a reality show about the world of powerlifting – LoL now that one I might watch.
Congratulation to my little bud Caden Hail who is just fantastic, He competed in the 13 and under class and did brilliantly. I look forward to watching him grow. He is going to do great things I’m sure.
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Post by dbunch on Mar 11, 2012 16:47:58 GMT -5
Sunday March 11, 2012 5/3/1 Cycle 9, week 2 - Shoulders
Strict press 1x5@75 1x5@90
Jerk 3x1@95 (I suck at these!!)
Strict press 1x5@120 1x5@135 1x5@155
Push Press 1x1@185 1x1@205 0x1@230 – Just missed it but give my heavy benching yesterday I’ll give myself a pass
Single Arm Dumbbell pushes Press 3x5@70 (each Hand)
Single Arm DB swings 1x1@60 1x1@70 1x1@90
Notes: Not a bad day. I’m definitely very stiff but feeling OK other than that
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Post by rickhussey on Mar 12, 2012 10:32:23 GMT -5
Congrats! It looks like you had a fine day! Nice work on the all time Dead PR.
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Post by buckeye2010 on Mar 12, 2012 14:37:01 GMT -5
Great job on your competition. Just goes to show we can make gains at any age. Keep it up!
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Post by dbunch on Mar 13, 2012 6:50:53 GMT -5
Thanks all, and I’m looking to set another one on March 31, I’m going for 534.5 and I’m hoping for 551 by June/July LoL Dream Big!
Tuesday, March 13, 2012 5/3/1 Cycle 9, Week 2 - Deadlift
Deadlifts 1x5@200 1x5@250 1x5@300 1x5@325 1X5@375 1X5@425 1X1@450 1X1@480
Notes: I had planned to go for 505 but 480 was really heavy this morning. I’m going to try to get back under 308 for the 31. As a side note I passed my USAWA Rules test so I’m now an official judge.
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Post by dbunch on Mar 14, 2012 6:53:30 GMT -5
Got back on the treadmill today for the first time in a long time, I was very unimpressive, 5k in 41.50
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Post by thatnuckolskid on Mar 14, 2012 19:12:24 GMT -5
congrats on your meet! looks like a great showing!
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Post by dbunch on Mar 15, 2012 7:10:41 GMT -5
Thanks – it was a lot of fun and as always the best part was getting to catch-up with everyone.
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Post by dbunch on Mar 15, 2012 7:11:33 GMT -5
Thanks – it was a lot of fun and as always the best part was getting to catch-up with everyone.
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Post by dbunch on Mar 15, 2012 7:11:53 GMT -5
Thursday, March 15, 2012 5/3/1 cycle 9, week 2 – Bench
RC warm up
Bench 2x5@135 1x5@190 1x5@215 1x5@245
Bench – Feet in the air 3x1@245
Continental to Belt 0@0@315
Elliptical 20 minutes
Notes: I’m doing a postal meet with the guys I train with on Sundays for the USAWA. The three events are Bench – Feet in the air, centennial to the belt, and front squat. I doubt I’ll do that well but It will be fun.
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Post by dbunch on Mar 19, 2012 7:08:19 GMT -5
Sunday, March 18, 2012 5/3/1 cycle 9 week 3 –
Instead of my normal lifts I competed in the USAWA Postal Challenge The three lifts were Bench feet in the air, Front squat, Continental to the belt Bench – feet in the Air 245, 265, 290(Missed) Front Squat 130, 190, 230(Missed) depth Continental to the belt 280, 300(Missed), 300 Notes: I could have done a lot better on most of these lift. It was that I lacked strengths but my technique need lots of work. Even so I’m pretty happy with numbers. At least now I have a base line There is some video out there but I can’t get to it to get the link here at work so I’ll post it tonight.
Monday, March 19, 2012 5/3/1 cycle 9, week 3 – Deadlift 1x5@200 1x5@250 1x5@300 1x5@375 1x3@425 1x1@475
Bent rows 4x5@205
DB shrugs 3x9@110
Landmines 3x10w/45 plate I’m ready to deload and get my next meet out of the way. I was at 316 this morning so I have 8 lbs to drop in the next 2 weeks.
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Post by dbunch on Mar 22, 2012 7:27:44 GMT -5
Thursday, March 22, 2012 5/3/1 Cycle 9, week 3 – Bench
RC Warm-up
Bench 2x5@135 1x5@215 1x3@245 1x1@275 (Pause) 1x1@300 (Pause)
DB Bench Press 2x10@75 1x7@75
Pope Pull Downs 3x10@100
Standing EZ Curls 4x5@85
Note: Felt strong today. I bumped up a lot of the weights I normally work with on my accessories today. If I take the scale in the gym at face value it has me at 311, I’m really hopping its accurate. I’ve been thinking about my number for next weekend’s meet. Here is where I’m at: Squat: 165 – 369.2 180 – 402.2 190 – 418.7
Bench: 122.5 – 270 137.5 – 303 140 – 308.5
Deadlift 220 – 485 237.5 – 523.5 242.5 – 534.5
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Post by dbunch on Mar 23, 2012 7:03:06 GMT -5
Friday March 23, 2012 5/3/1 Cycle 9, Week 3 – Squats
Squats 1x5@160 1x5@200 1X5@240 1X5@300 1X3@340 1X1@380 1X1@405
2X1@500 (Walk Outs)
Notes: Well that was my Last heavy workout before my next meet – I’m going to spend most of next week on cardio work.
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Post by buckeye2010 on Mar 24, 2012 11:41:32 GMT -5
I wish you the best on your competition. Have fun!
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Post by dbunch on Mar 25, 2012 7:01:39 GMT -5
Thanks!
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Post by dbunch on Mar 26, 2012 7:19:40 GMT -5
Sunday March 25, 2012 5/3/1 Cycle 9 week 4 Deload Upper
RC Warm-Up Strict press 1x10@65 2x5@95 4x5@135
Single arm Dumbbell Press 1x2@90 L/R 1x1@100L/R 1x0@110L/R I got it up but just couldn’t lock it out
Lateral Raises 3x15@25 3x5@45
Landmines 3x10w45plate.
Notes: Sunday was a busy day, I got up early and went to the gym my normal Sunday crew was competing in a USAWA meet in Kansas So I was on my own. I did really have a plan going in beyond the strict presses I was more or less just playing. After that I went to the Zoo with my family and we met up with some friends of my wife and their Kids. So I spent 3 hours pulling a wagon load of kids up and down the hills at the zoo. Not a bad workout in and of itself. Just on a funny note, one of the girls I work with always wears crazy sox and she made some comment about me wearing them. I told her if she could find a pair that fit me I would wear them to my next meet. Well, she found a pair. There really not that bad though there black and white with a picture of the guy in a nightmare before Christmas on them – so they are now my official deadlift sox.
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Post by buckeye2010 on Mar 26, 2012 20:47:59 GMT -5
Maybe you can send a picture with your new socks during competition. You just might start a fashion trend.
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Post by dbunch on Mar 27, 2012 6:54:04 GMT -5
LoL – I’ll be sure to get the pics out to you.
Tuesday, March 27, 2012 5/3/1 Cycle 9, Week 4 - pre-meet Light aerobics, 45 minutes on the elliptical at resistance 4/8 Stretching and roller
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Post by dbunch on Mar 28, 2012 7:03:02 GMT -5
Wednesday, March 28, 2012 5/3/1 Cycle 9, week 4, Pre-meet
Elliptical – Interval training, 45 minutes @ 6/11
Notes: It still a little early but I am feeling a lot better about making weight than I did a week ago. If the gym scale is to be believed I’m at 306 right now. (lol – but I don’t trust it) Either way it’s close. Today I start cutting water weight going to cut my water intake way back. I should be able to drop 3 to 5 pounds by Friday night.
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Post by buckeye2010 on Mar 28, 2012 15:13:21 GMT -5
Good luck on cutting weight. That is always the hardest part for me
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Post by dbunch on Mar 31, 2012 19:45:22 GMT -5
Well I weighted in early on Friday night I go there when the weighing started. I was 309.2 pounds . I was a little unhappy but the meet director pointer me to their training room. 30 minutes in the stationary bike in sweats and I weighed in at 308.1! Loved it. Over all I had a good day. I hit all 3 of my squats 380, 402 and n 424. I didn’t do as well on the bench I hit my opener 270 but I missed 303 on the next 2 attempts. I should have gone with 292 on my second attempt. I’m sure I would have gotten that one On the deadlift I made my opener 485, I had planned to go with 523 on my second attempt but I dropped it down to 501 to play it safe an score some point for my total . I got that. On my 3rd attempt I went for a PR of 534 I got it all the way up but I just couldn’t lock it out so it was a no – lift. Over all I was very pleased with my performance.
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Post by jimsteffen on Mar 31, 2012 23:10:00 GMT -5
dbunch, good job. Feeling pleased with your overall results is a nice feeling. 1200 is right around the corner. Keep up the good work. I hope to see you at the worlds in Las Vegas. Jim
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Post by dbunch on Apr 1, 2012 7:46:33 GMT -5
Thanks Jimsteffen! I’ll be doing 1 or 2 meet in the June/July time frame at which I hope to blow past the 1200 mark. I probably could have hit 1200 this time if I played the numbers game a little more consertive. If I’d have gone for the 292 instead of 303 on my second attempt on bench I’m sure I would have got it. Same goes with the dead lift. If I went just a little lower 529 say on my 3 lift could have nailed it. I tend to play my second and 3rd attempts a little more aggressive because in my age/ weight class I’m normally competing alone, or as I like to think of it ageist myself. I can honestly say that I didn’t leave anything on the platform and if that is the case how could I not be pleased.
I would love to go to Vegas but it’s just not in the stars this year. To many other things going on this year and I just can’t justify the expense.
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Post by dbunch on Apr 1, 2012 7:57:33 GMT -5
As promised, here is a shot of the sox. Attachments:
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Post by dbunch on Apr 5, 2012 7:09:06 GMT -5
I actually hit the gym on Monday and had a pretty good workout but that was it. From Tuesday on I’ve slept in. I must have needed it because I’m sleeping well past my normal time to wake up (Which is very unusually for me). So, that being said, I’m just going to go with it and take the rest of the week off. I’ll pick up on Sunday with Cycle 10 of 5/3/1.
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