My PL meet Simulation

ZackAttack · Thu, February 19th, 2009, 03:13 AM

I am excited about simulating a PL meet towards the end of February that I will post a vid of. I will perform a 1 rep max lift on the Squat, Bench, then Dead adhering to competition standards as much as possible. I am aiming for 275 Squat, 245 Bench, 360 Dead.

8 month Progress Summary:
START July 2008 : BENCH 215, SQUAT 165, DEAD 265 = 645, 28" jump
CURNT Feb 2009 : BENCH 240, SQUAT 260, DEAD 355 = 855, 33" jump
GOALS July 2009 : BENCH 275, SQUAT 315, DEAD 375 = 965, 36" jump
GOALS July 2011 : BENCH 405, SQUAT 505, DEAD 605 = 1515, 45" jump

8 month BENCH Progress: +25 lbs
8 month SQUAT Progress: +95 lbs
8 month DEADL Progress: +90 lbs
8 month Box Jump Progress: +5"

I will appreciate input on the upcoming lifts as pass or fail. Here are few video clips of my workouts in preparation for the PL meet simulation:

YouTube - BackSquat PR Attempt @ 265

YouTube - Hypers / 225 Bench / TireJumps / 235 Bench / KettleSwings

YouTube - Shoulder DB Presses

YouTube - Try Bench PR @ 225x3 / Try Incline PR @ 185x1

ZackAttack · Fri, February 20th, 2009, 03:48 PM

Here is a vid of my final squat workout in preparation for the simulated meet

http://www.youtube.com/watch?v=1VN2UlV-xGw

George · Fri, February 20th, 2009, 05:47 PM

Quote:

Originally Posted by ZackAttack

Here is a vid of my final squat workout in preparation for the simulated meet

http://www.youtube.com/watch?v=1VN2UlV-xGw

Nice music!

Are you going to go for three attempts in each lift?
The bench will probably be the hardest to simulate. Do you have any experience with paused benching?

ZackAttack · Fri, February 20th, 2009, 07:35 PM

George, I first heard that song when I watched Scarface! anyone remember it from there?

ZackAttack · Fri, February 20th, 2009, 07:39 PM

Yes I go for up to 3 attempts at 245 Bench, 275 Squat, 360 Dead. Those would all be PRs. If I succeed on one lift, I will not try for more and move to the next.

Yes I will try to pause for a 1/2 second on the Bench. Think that would be a green light in a PL meet.

zenpharaohs · Mon, February 23rd, 2009, 10:27 AM

Quote:

Originally Posted by ZackAttack

Here is a vid of my final squat workout in preparation for the simulated meet

http://www.youtube.com/watch?v=1VN2UlV-xGw

Pretty good looking front squats.

zenpharaohs · Mon, February 23rd, 2009, 10:36 AM

Quote:

Originally Posted by ZackAttack

YouTube - BackSquat PR Attempt @ 265

OK You are a little deep on the 225#s, "bone parallel" (which is slightly shallow for a meet) on the 245#, and then obviously fail deep on the first 265# and the second 265# is right about "bone parallel".

Bone parallel is just fine for athletic training. You seem to be pretty flexible and naturally gravitate to the deeper squat, which may be messing with your proprioceptors as to how deep you are.

Try and get a visual depth reference for your back squat, and also train box squats.

ZackAttack · Sun, March 1st, 2009, 05:30 AM

I simulated the meet by attempting to max out on the Squat/Bench/Dead.
While warming up for Squats, I felt my right quad or knee giving way..to prevent aggravation of the slight injury I suffered during the 1st set of the Front Squats in the vid above, I decided to fore go the Squat max.

Feb '09 PL Meet Simulation - Try 275/245/360
http://www.youtube.com/watch?v=s69sU8MD5VE

woodan · Sun, March 1st, 2009, 07:57 AM

Quote:

Originally Posted by ZackAttack

I simulated the meet by attempting to max out on the Squat/Bench/Dead.
While warming up for Squats, I felt my right quad or knee giving way..to prevent aggravation of the slight injury I suffered during the 1st set of the Front Squats in the vid above, I decided to fore go the Squat max.

Feb '09 PL Meet Simulation - Try 275/245/360
http://www.youtube.com/watch?v=s69sU8MD5VE

Nice work on the bench.

I'd sort out your deadlift form though, it looks painful just watching it.

goonie · Sun, March 1st, 2009, 07:42 PM

Look into George's comments on including a pause at the bottom of your bench press if you're looking to simulate standard PL rules. You're red lights across the board here.

Deadlift form needs major review. You'd likely be stronger with a better setup.

ZackAttack · Mon, March 2nd, 2009, 03:33 PM

woodan, thanks. Yes my dead form should improve as I am now incorporating flexibility work to improve my extremely tight lower back/poor hammy flexibility.

goonie, yes will do next time I bench 245..just wasn't sure if i could pause rep it since it was a 1st time attempt.

Was able to squat last night. Anyone interested in subsequent updates to this vid below, can see it in my journal.

After starting working on 20 rep squats @ 135 lbs, I have incremented to 225 lbs over the months. This vid is part 1 of my race to 20 reps. After I get 20 reps, I will add weight and start again.

Squat 185 ATG 3 Sec Pause / Race to 225x20 part 1
http://www.youtube.com/watch?v=i39U2NLtP-Q