1/24/16 – Week 2, Day 1 – USPA Strode Station Open Meet Prep – Max Effort Lower

Training was changed up a little today as Ethan and I were both busy during the morning and afternoon. We ended up making it to the gym at around 6:30 much later than normal. Instead of training at the co-rec, we chose to go lift at Renea’s garage gym across the river. Renea is a good friend of ours and a previous president of the barbell club. She is still in the process of chasing an elite total as a competitive lifter. Along with the change of venue, Renea happens to have a brand new Elitefts rack, bench, and bars. While playing with these new toys, the session looked like this…

  • Stretch and Warm-Up
  • Competition Squat
    • 45×5, 135×5, 185×5, 225×5, (add belt)  275×5, 315×3, 365×3, 405×3, 425x2x3
  • Paused Squat
    • 225×6, 255×6, 275×6
  • Romanian Deadlift
    • 225×12, 255×12, 275×12
  • Banded Prison Squats – 3×20
  • Lying Leg Raises – 4×15

It is always nice to get your hands on the type of equipment that you will be using in an actual powerlifting competition especially during meet prep. It may not seem like a major variable but the difference between generic, worn gym equipment that has been abused for years versus new, specialty competition bars, racks, and benches is incredible. As with anything there is definitely a mental aspect of the environment that makes you feel comfortable and focused. As long as Renea will have us, I believe we will be trying to get over to her place on heavy squat and bench days so as to “practice like we play”.

As you can see above we worked up to two sets with higher percentage weight on the bar for triples. Renea’s garage was very cold so we took extra care in making sure we were nice and warm before going full speed. The weights moved well for both Ethan and myself and I think we both are right on schedule for this prep. As I mentioned earlier in posts, we have switched up the prep program very slightly to try and ensure we are 100% on meet day. As far as weight goes, I have zoned in on my eating for training and non-training days. I am already feeling very good about this cut. If everything goes as planned this prep should be very manageable and successful. The excitement continues to build everyday. Monday we will be training heavy bench with miscellaneous accessory work followed by our two dynamic days later on in the week. I think that just about does it for this session, until next time!




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