Winding down the bench
A few weeks before my last powerlifting meet I had some great bench sessions. I was working well within the 85%-92% range of my max. Unfortunately, I left my best numbers in the gym and did not hit a very good lift at my meet. For my meet in 4 weeks, I am going to shut it down earlier. Last night I hit some pretty good numbers, even for before my surgery. I feel really good going into the meet. The New York State record for the 242lb. and 275lb. full meet WNPF bench records are unrealistic for me at this time (395 & 430 respectfully). I don't want to hurt myself even trying to go that high right now.
Based on last nights training session, my planned attempts in the bench right now are 315/335/350. 350 is what I hit at Victory last week. If I can hit that again, after squatting, I will be happy with the results, and it will be a meet bench PR for me.
Bench: 45/15/15, 135/10, 185/5, 225/5, 275/5, worksets 315/3/3, 325/3
Orange Band Assisted Pull-Ups: 5/5/4/3/4
Ring Dips: 4/3/2/2/4
Inverted Ring Rows: 5/5/5/5/5
Sled Pulls: 155lbs. for 15 minutes/11.5 laps around my backyard. That is a full lap better than earlier in the week with the
Squats & Deadlifts
Last night I was able to get one of my best training sessions completed in quite awhile. I got started at around 9pm. I wrapped up at 10:15pm. I have noticed over the course of the last few training sessions that the type of bar I use, along with the time of day I lift, directly effects how my training session is going to go.
The last couple of training sessions were done using standard Texas Squat and Deadlift bars, with other like minded lifters, at normal times of the day. I trained at Victory last Thursday night and I hit a bench PR of 350lbs., using a Texas powerbar, with other lifters, at 5pm. On Saturday, I trained at North Coast Barbell, hitting a big deadlift of 495lbs., with other lifters, at 8:30am. When I got home from each session, I told my wife how great I thought I did. Now, to put it in perspective, my wife really could care less about how my training is going. Not in a negative way, but I think she would still stay married to me whether I squat 600lbs. or 300lbs. She takes interest in the fact that I am doing well and that I have a hobby that keeps me busy and motivated. She may have been more interested in my training/throwing when we first started dating, way back in 2007, because she did not know any better. I know at the end of the day she loves and supports me regardless of what I do or how well I may compete.
Her training theory, though obvious, makes a lot of sense. She said that when the meet comes around, I should be a lot stronger because I will be around like minded people and that I will be lifting at a normal time of the day. I train with a Rogue Beater Bar. It is thicker than most bars, and shorter in length than the bars I compete with at meets. I cannot justify buying a $400 or $500 bar now, especially since I train alone and have important things that money can purchase right now. But I have noticed a difference in how Texas bars feel in my hands, and the added motivation of training with like-minded individuals.
My training from last night went as follows:
Squat: 45/10/10, 135/10, 225/5, 315/5, 365/3, 415/3, 445/3/3/3 (worksets)
Deadlift: 135/5, 225/5, 315/5, 365/3, 415/3/3/3 (worksets)
Grey Band Good Mornings: 10/10/10
Shoulders and sled Dragging
Last night I was able to get a shoulder training session in, along with some sled dragging before the heavy rain came. I don't normally isolate shoulders during prep for powerlifting meets, but they have been feeling really good. I have also noticed a little bit of a difference with my bench sessions.
Shoulder Shrugs: 45/10/10, 135/10, 185/10, 235/10/10/10
Upright Rows: 45/10, 65/10/10/10
Plate Raises w/ 25lbs.: 10/10/10
Sled Dragging: 15 minutes/10.5 laps around my backyard w/ 100lbs.
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Dr. Infurna is an active powerlifter and thrower. He has recently shifted his focus to training for Triathlon races. His next race is the Rochester Sprint Triathlon at the end of August, 2019.