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Author Topic: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)  (Read 39041 times)

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #105 on: April 25, 2015, 07:25:18 AM »
Abs (hanging leg raises)      8   4   <-- I recorded these, but after second though, you guys all know what toe-to-bars look like, my toes touched the bar for 8 reps from stationary.  ::)

Yeah but with a swing or without? Bent knees or straight? Upper back shifting back or not? So many unanswered questions... Now we'll never know. jk'n

No swing of course! Pains me you would even ask such a thing! Lol, ;) knees straight down but apparently slightly bent going up (I had though they were straight at all times but my video proved me wrong..)


Sheiko Day 5 (Friday)

Squat   -50%   -3   -1   -90
Squat   -60%   -3   -1   -110
Squat   -70%   -3   -1   -125
Squat   -80%   -2   -2   -145
Squat   -85%   -1   -3   -155

Bench press   -50%   -3   -1   -85
Bench press   -60%   -3   -1   -100
Bench press   -70%   -3   -1   -120
Bench press   -80%   -2   -2   -135
Bench press   -85%   -2   -3   -145
Bench press   -80%   -2   -2   -135

Weighted Pushups (25lbs)      -6   -4   
Triceps (20lbs)      6   -4   
Goodmorning (85lbs)      -5   -4   
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #106 on: April 29, 2015, 01:59:19 AM »
Scale progress:
Fri - 127 (lift, large dirty backload)
Sat - 126.6 (off day, small backload ~50g)
Sun - 124.4 (lift, 120g carbs from twizzlers...)
Mon - 123.8 (lift, sweet potatoes and some low fat ice cream backload)
Teus - 122.6 (off day, no backload)

Amazing how my weight shoots back down once I start tracking my food better and sticking within my caloric ranges... (off days 1100-1600 cal, training days 1600-2100 cal)



Sheiko day 7 (Sunday)

Incline Shoulder press (120lbs-machine)      -3   -5   

Deadlift off boxes, bar is 5cm below knees   -55%   -3   -1   -150
Deadlift off boxes, bar is 5cm below knees   -65%   -3   -1   -175
Deadlift off boxes, bar is 5cm below knees   -75%   -3   -1   -205
Deadlift off boxes, bar is 5cm below knees   -85%   -2   -3   -230

Delts (Arnolds w/ 15lb dumbbells)      -6   -4   
Lat Muscles (pullups)      -6   -4   
Reverse Hyperextension (15lb)      -8   -4   

Movie with the girls, twizzlers for backload.



Sheiko week 17, day 1 (Monday)

Squat   50%   -3   -1   -90
Squat   60%   -3   -1   -110
Squat   70%   -3   -1   -125
Squat   75%   -2   -3   -135

Bench press   50%   -3   -1   -85
Bench press   60%   -3   -1   -100
Bench press   70%   -3   -1   -120
Bench press   75%   -2   -3   -130

Chest Muscles (weighted pushups -25lbs)      -6   -4   
Hyperextension (15lbs)      -8   -3   

Backload sweet potatoes and some Edy's frozen yogurt. ~120g carbs
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185

Robert Frederick

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #107 on: April 30, 2015, 11:16:17 AM »
That scale progress is pretty dramatic. Notice any changes in performance along the way?

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #108 on: May 01, 2015, 05:09:34 AM »
That scale progress is pretty dramatic. Notice any changes in performance along the way?

Nope, because I'm truly not trying to "cut." Normally I sit at 120-122lbs, so the jump up was a fluke from over eating and backloading when I shouldn't... lol. By going back to normal and keeping my protein where it should be I just dropped excess water weight. I'm pretty impressed by how much I can hold, I'm assuming it has something to do with the amount of creatine I use. (18-20g PWO.)

So no, if anything I felt stronger Sun and Mon than I had on Friday, lol.



Uhg, something starting to hit me on Tuesday and Wednesday I was out for the count. Strep like throat, pounding headache, stuffed nasal cavities, and weak body. There was no way I was going to the gym, especially not to test my maxes! So I pushed it off a day.

Today I'm still not 100%, but I felt strong enough to go for it. I wish it would have been a regular workout and not a max test day because I'm sure they felt much heavier than usual. However. I still got the maxes.



Sheiko day 4 (Thursday)

Bench press   -50%   -3   -1   -85
Bench press   -60%   -3   -1   -100
Bench press   -70%   -3   -1   -120
Bench press   -80%   -2   -1   -135
Bench press   -90%   -1   -1   -155
Bench press   -95%   -1   -1   -160
Bench press   -100%   -1   -1   -170 <-- got the first rep but it dropped really fast and I wanted to slow the decent, so I rested 3 minutes and tried it again. FAILED. =\

Deadlift   50%   -3   -1   -135
Deadlift   60%   -3   -1   -160
Deadlift   70%   -2   -1   -190
Deadlift   80%   -2   -1   -215
Deadlift   90%   -1   -1   -245
Deadlift   95%   -1   -1   -255
Deadlift   100%   -1   -1   -270

Triceps      -6   -4   
Hanging leg raises      -8   -3   



Yuck. There’s a chance I shouldn’t have gone for my maxes today. Time to take some more medicine and crash. Rest day tomorrow, then Squat max testing on Saturday. Should I do my 4th workout on Sunday and then back to normal workout on Monday, or should I rest sunday (skipping workout#4 for the week instead of making it up on Sunday? Hmm.. I suppose I’ll just play it by feel.)
« Last Edit: May 01, 2015, 05:37:28 AM by Spatz »
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #109 on: May 03, 2015, 04:05:51 AM »
Sheiko day 6 (Saturday)

Squat   -50%   -3   -1   90
Squat   -60%   -3   -1   110
Squat   -70%   -3   -1   125
Squat   -80%   -2   -1   145
Squat   -90%   -1   -1   160
Squat   -95%   -1   -1   170
Squat   -100%   -1   -1   180

Bench press   -50%   -3   -1   -85
Bench press   -60%   -3   -1   -100
Bench press   -70%   -3   -1   -120
Bench press   -75%   -2   -4   -130

Weighted Pushups (25lbs)   -6   -4   
Goodmorning      -4   -4
Pullups      -6   -2
Hanging Leg Raises   -8   -2   



Backload 100g carbs from ....... twizzlers.

So I find it CRAZY how I can fluctuate with weight! I blame the mad amounts of creatine I'm ingesting...

Wednesday I was sick and ate some ice cream, noodles in my chicken noodle soup, and syrupy cough medicine.
Thursday  - 128lbs!
Friday - 125.5lbs
Saturday - 121.2

.... I'm so weird. Why do I even bother weighing?
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185

Robert Frederick

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #110 on: May 03, 2015, 08:50:38 AM »
I wonder how your blood pressure responds to those weight changes.

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #111 on: May 05, 2015, 05:17:38 AM »
I wonder how your blood pressure responds to those weight changes.

Not sure, and I don't feel like running down to the local walmart and using their free blood pressure cuffs every-time I'm up or down in weight, lol.



Sheiko day 1 (Monday) – 1hr

Squat   -55%   -3   -1   -100
Squat   -65%   -3   -1   -115
Squat   -75%   -2   -2   -135
Squat   -85%   -1   -4   -155 <– used my belt with these and they felt easier than the 135 belt-less! o_o

Bench press   -50%   -3   -1   -85
Bench press   -60%   -3   -1   -100
Bench press   -70%   -3   -1   -120
Bench press   -80%   -3   -4   -135

Weighted pushups (25lbs)   -6   -4
Hyperextension (20lbs)   -8   -4

Backload with some pretzel rolls, (100g carbs) they were SOOOO good toasted and slathered with butter… <3 Sort of missed bread lately.

Daily Nutrition: ~1700 calories, 107g carbs, 111g fat, 98g protein
Morning weight: 122lbs
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #112 on: May 05, 2015, 06:14:35 PM »
Morning weight: 121.2 (At this rate I'll slip nicely into the 124lb weight class for my meet on the 17th!)

Training: Off day, 4 mile walk.

Projected nutrition for today: 1,305 calories,    14g carbs, 90g fat, 106g protein

EDIT: Ending nutrition for this date: ~1400 calories, 21g carbs, 90g fat, 106g protein
« Last Edit: May 06, 2015, 07:31:13 PM by Spatz »
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #113 on: May 06, 2015, 07:30:57 PM »
Woke up feeling a bit fluffy from the chicken wings I ate last night... figured the scale would be up this morning. Nope.

Morning weight (weighted 3x): 119.4lbs

Sheiko day 3 (Wednesday)

Deadlift up to knees   50%   3   1   135
Deadlift up to knees   60%   3   1   160
Deadlift up to knees   70%   3   1   190
Deadlift up to knees   75%   2   3   205

Bench press   50%   3   1   85
Bench press   60%   3   1   100
Bench press   70%   3   1   120
Bench press   80%   2   2   135
Bench press   85%   1   3   145

Deadlift   50%   3   1   135
Deadlift   60%   3   1   160
Deadlift   70%   3   1   190
Deadlift   80%   2   4   215

BW Pullups      6   4   
Toe-to-bar hanging leg raises      8   3   
<-- got kicked out of the gym due to tornadoes. Psh, stupid. Would have been safer to stay in the CONCRETE gym with STORM SHELTERS built in. It's on a bloody military base... ridiculous. I literally was told to go home... INTO the storm. Idiots.

Projected nutrition for today: 1700 calories, 115g carbs, 101g fat, 119g protein.
« Last Edit: May 07, 2015, 02:31:47 AM by Spatz »
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #114 on: May 08, 2015, 05:19:45 AM »
Gosh I'm getting hella nervous about this upcoming powerlifting meet..  :-\ How much do y'all think I should try to increase my lifts by? I want a total lift increase of at LEAST 20lbs. [This would set my total lift #s at 640lbs (1408kg)... and I want that.] Obviously I'm going to try and go by feel on the day of the meet, but what if I try for too much and just fail my final lift -keeping my numbers low??  :-X Currently this is what I'm looking at:

Squat (c-max:180)
1 – 160-lbs
2 – 175-lbs
3 – 185-195-lbs (depending on feel)

Bench (c-max:170)
1 – 155-lbs
2 – 165-lbs
3 – 175-185-lbs (depending on feel)

Deads (c-max:270)
1 – 250-lbs
2 – 265-lbs
3 – 275-285-lbs (depending on feel)

Also, in the flyer it looks like the weights are going to be in pounds, so I don't have to convert these to KG. (Yay for small blessings!)

Please give me any thoughts y'all may have...



Morning weight: 120.6lbs
Nutrition for today: 1,207 cal, 21g carbs, 76g fat, 107g protein
« Last Edit: May 08, 2015, 05:21:35 AM by Spatz »
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185

doopont

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #115 on: May 09, 2015, 09:28:15 PM »
Are those your maxes from your last skills test day, or are they your maxes from before you started the latest cycle?

If the maxes are from your skills test then those numbers look pretty sensible. I would keep them as is.

I would also not try to be overly ambitious on the last lift, it's your first comp after all, and alot can change when u have a ref yelling at you and a crowd staring at you.

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #116 on: May 11, 2015, 04:08:40 AM »
Are those your maxes from your last skills test day, or are they your maxes from before you started the latest cycle?

If the maxes are from your skills test then those numbers look pretty sensible. I would keep them as is.

I would also not try to be overly ambitious on the last lift, it's your first comp after all, and alot can change when u have a ref yelling at you and a crowd staring at you.

They are maxes from March 23rd & 25th (Sheiko test days - week 12)

Thank you doopont! I very much appreciate your input!



Sheiko day 5 (Friday)

Squat   -50%   -3   -1   -90
Squat   -60%   -3   -1   -110
Squat   -70%   -3   -1   -125
Squat   -80%   -2   -4   -145

Bench press   -50%   -3   -1   -85
Bench press   -60%   -3   -1   -100
Bench press   -70%   -3   -1   -120
Bench press   -80%   -2   -5   -135

Arnold Press (delts) (20lbs) -6   -4
Overhead Tricep Extension (20lbs)   -6   -4
Goodmorning (85lbs)   -4   -4


Nutrition for Friday: 1,667 cal, 112g carbs, 107g fat, 98g protein
Weight for Friday: 120.4lbs



Sheiko day 7 (Sunday)

Incline Shoulder Press (110lb -machine)   -3   -5

Deadlift off boxes, bar is 5cm below knees   -55%   -3   -1   -150
Deadlift off boxes, bar is 5cm below knees   -65%   -3   -1   -175
Deadlift off boxes, bar is 5cm below knees   -75%   -3   -1   -205
Deadlift off boxes, bar is 5cm below knees   -85%   -2   -3   -230

Lat Muscles (Pullups)   -6   -4
<—– These felt BEASTLY. Just cranking them out with ~1 min between sets, felt very strong.
Reverse Hyperextension (20lb)   -8   -4

Easy breezy 40 min workout today.

Sunday Nutrition: 1,804 calories, 121g carbs (8g fiber), 117g fat, 101g protein
Sunday morning weight: 120.8
« Last Edit: May 12, 2015, 08:20:42 PM by Spatz »
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #117 on: May 12, 2015, 06:42:12 AM »
Weight for Monday: 120.4lbs
Nutrition for Monday: 1,670 calories, 122g carbs, 81g fat, 109g protein.

Sheiko day 1 (Monday) – 35 min

Bench press   -50%   -3   -1   -85
Bench press   -60%   -3   -1   -100
Bench press   -70%   -2   -2   -120
Bench press   -75%   -1   -3   -130

Deadlift   -50%   -3   -1   -135
Deadlift   -60%   -3   -1   -160
Deadlift   -70%   -2   -3   -190

Toe-To-Bar (abs)   -8   -3




EDIT: I didn't want to make a new post for my off day today.

Tuesday weight: 118.2-lbs this morning. [Do you think I can get down under 114lbs in the next 4 days and make a lower weight class for the meet? (Kidding.)]

Off day.
Projected nutrition for Tuesday: 1,131 calories, 10g net carbs, 77g fat, 94g protein.

 (470 calories for wiggle room, so I may eat more tonight.)
« Last Edit: May 12, 2015, 08:24:37 PM by Spatz »
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185

Spatz

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Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
« Reply #118 on: May 18, 2015, 11:11:39 PM »
Alright guys! Here are the results from training!

Beginning Sheiko 20 week prep on 1/5/15 my gym maxes were as follows:
Squat - 170lbs
Bench - 150lbs
Deadlift - 255lbs

My 12 week testing maxes were:
Squat - 180lbs
Bench - 170lbs
Deadlift - 270lbs

My competition results as of 5/17/15:
Squat - 185lbs
Bench - 165lbs (should have been able to get 175... I made a mistake on the 3rd attempt.)
Deadlift: 280lbs

Competition Videos:
Squats  - Squats felt GREAT. I did feel like I could have gone for 2-5lbs more on them.
www.youtu.be/b1jThX4uAc4

Bench - Bench felt good as well, however I jumped the gun on the bench and didn't wait for the first command to start the benching, then realized it when I was almost halfway down, lost my focus as I cursed myself out, then couldn't make it up. I do feel I could have definitely gotten 175 if I would have focused on the lift and waited for the commands. No biggy though. I still benched way more than any other lady there that day on every weight class. :D
www.youtu.be/YPgjsmu677o

Deadlifts - Deadlifts felt smooth and beastly. I REALLY should have gone for at LEAST 285 on my last lift, and "maybe" 290lbs, but man, I was timid especially since I didn't make my 3rd bench attempt earlier. So I wimped out and just went with 280.
www.youtu.be/dajyeKr9NhY


Overall a WONDERFUL first meet, this was a great experience and next time I prep for a powerlifting meet I turn back to Sheiko to help me with it. For now I'm moving over to Carb Nite for maintenance nutrition and Bret Contreras's book/program Strong Curves to work on my female figure ;) I don't see me ever stopping lifting, but I don't won't have time these next few years to prep for any sort of meet and I'm looking forward to reducing my workouts to 2-3x weekly.

Thanks everyone who helped me with my questions about the program! I am 100% satisfied that I prepped with Sheiko's template.

If they needed a review I would give them an A+ and 5 out of 5 stars.


Oh yeah, I also got a 1st place trophy for my weight class (123lbs, weighed in at 119lbs) and a plaque for best bench out of all the competing women lifters. ALSO I made AAU state records for my weight class with my lifts.

Yeah buddy. :D



Right to left: Erin (support), Trevor (lifter), Eric (lifter), Annye (support), Tex (lifter), Bo (lifter), and me (lifter).
^ Most (maybe all?) of us were prepping with Sheiko.
« Last Edit: May 18, 2015, 11:19:45 PM by Spatz »
I turn s into s, what's your superpower?

-->LOG<--
B:170 | D:280 | S:185