worshiper1994
New member
Training background:
Six years total, from crossfit, to endurance biking, weightlifting, I have been powerlifting for ~4 years.
I have self coached and programmed, powerlifting, by overlaying template programs on additional accessory programs and training for some time, and worked with a few coaches. Enough to know a bit, enough to know I don’t know it all. Generally strong, genetically (since I was a kid, there were signs). I’ve run Mag-Ort, Smolov, Smolov Jr, Hatch, Russian Sq. Routine, and used the RTS Emerging Strategies approach to self program for this meet.
Meet Prep
Looking at my lifts, for the squat and deadlift, my posterior chain is the weakest point of my lifts. So I programmed in a manner to target glutes, specifically. Unfortunately, since it is the weakness for the squat AND the deadlift it becomes harder to juggle fatigue. So I did squats and anderson-style middle pin squats (which fried my glutes), and then my deadlift day a few days later.
And self programming is hard, I ended up reaching out to a coach to help me cut, as on the Monday before the Saturday meet, I was 4kg over. And with the magic of /macro manipulation/ I was able to avoid a water cut, and reducing any calories.
Also, messed up the peak. While I got stronger, in the final week, I tipped the scale too hard in peaking, and wasn't able to mitigate the fatigue I had developed.
was my deadlift opener (410lbs) the same week of the meet,
Was 360lbs the same week of the meet, as well.
Some people peak well with a deload, and some need to maintain a high central stress before. I have one coming up where I will be tapering a bit harder. We only learn by experimenting with hypotheses.
For this meet, I self handled. So I had to make some realistic calls that day, about where I was. I also flew in from another town to compete, and refuelling after the cut was rough. I ate a bit too much, too fast, and that likely contributed to feeling a bit low for the last deadlift.
The Lifts
Squat
First Attempt - 165KG / 363lbs -
: When I hit it, I realized I was still fatigued, and likely couldn’t make the jumps I had wanted.
Second Attempt - 167.5KG / 368lbs -: Grindy, and self reflected on what my honest, successful last attempt should be.
Third Attempt - 170KG / 374lbs -: Bless the spotters. I came up, and my quads 100% shoved the work onto my glutes and low back, which showed up successfully. Glad to hit a good 10 RPE on meet day. Not a PR, but that will come another day.
Additional notes: My quads are very hardy, and typically so is my squat. Having my lifts so close to each other isn’t typical, but likely that was my max weight for the day. The posterior chain having to work so hard is what likely contributed to the DL fatigue later in the day.
Bench
First Attempt - 70KG / 154lbs - https://i.imgur.com/zd9ColK.mp4 : I had targetted my pecs in this last block, and ignored my stronger muscle group (triceps), and just wasn’t able to create success, here. It was what it was, that day.
Second Attempt - 72.5KG / 160lbs - https://imgur.com/JJ6PSRU: I use change plates for jumps, so there is not a lot of room for attempt selection, haha.
Third Attempt - 75KG / 165lbs - https://imgur.com/0Dxvpuh
: I have changed my stance, which has helped a LOT. Narrower, and really helps with driving the bar.
Deadlift
First Attempt - 187.5KG / 412lbs - https://imgur.com/U4kRR7x: I picked my RPE 6.5 as an opener, but as I did my warm ups, I should have lowered the opener weight. When I went out, I had already accepted that this might be my top weight for the day.
Second Attempt - 190KG / 419lbs -. https://imgur.com/zF3EyhA: Couldn’t make it past my sticking point, the hamstring and quad hand off.
Third Attempt - 190KG / 419lbs - https://imgur.com/Gdrp3WR: Tried again, but still couldn’t make it. I was told how stoic I look when I lift, haha, I suppose so. x)
Results
2nd in weight class 398.63 DOTS, 386 WILKS,
Everyone was amazing, and it was so well run!
Final thoughts
Hmm, onwards and upwards. Would like to reduce the gap between my gym bests for the squat and deadlift, and the comp bests.
Pretty happy with the programming, I made huge strength gains, but the last few weeks I definitely accumulated too much fatigue that I just couldn’t recover from.
The -6kg drop in weight showed how much water weight I carry. By cutting out veggies and fruits, reducing carbs, and letting the natural inflammation of training subside, everything came down. My resting heart rate even plummeted from 55bpm to 45, reaching 37bpm during sleep. (I am very cardio fit and do a lot of biking )
Please let me know if there are any questions.
Six years total, from crossfit, to endurance biking, weightlifting, I have been powerlifting for ~4 years.
I have self coached and programmed, powerlifting, by overlaying template programs on additional accessory programs and training for some time, and worked with a few coaches. Enough to know a bit, enough to know I don’t know it all. Generally strong, genetically (since I was a kid, there were signs). I’ve run Mag-Ort, Smolov, Smolov Jr, Hatch, Russian Sq. Routine, and used the RTS Emerging Strategies approach to self program for this meet.
Meet Prep
Looking at my lifts, for the squat and deadlift, my posterior chain is the weakest point of my lifts. So I programmed in a manner to target glutes, specifically. Unfortunately, since it is the weakness for the squat AND the deadlift it becomes harder to juggle fatigue. So I did squats and anderson-style middle pin squats (which fried my glutes), and then my deadlift day a few days later.
And self programming is hard, I ended up reaching out to a coach to help me cut, as on the Monday before the Saturday meet, I was 4kg over. And with the magic of /macro manipulation/ I was able to avoid a water cut, and reducing any calories.
Also, messed up the peak. While I got stronger, in the final week, I tipped the scale too hard in peaking, and wasn't able to mitigate the fatigue I had developed.
was my deadlift opener (410lbs) the same week of the meet,
Was 360lbs the same week of the meet, as well.
Some people peak well with a deload, and some need to maintain a high central stress before. I have one coming up where I will be tapering a bit harder. We only learn by experimenting with hypotheses.
For this meet, I self handled. So I had to make some realistic calls that day, about where I was. I also flew in from another town to compete, and refuelling after the cut was rough. I ate a bit too much, too fast, and that likely contributed to feeling a bit low for the last deadlift.
The Lifts
Squat
First Attempt - 165KG / 363lbs -
: When I hit it, I realized I was still fatigued, and likely couldn’t make the jumps I had wanted.Second Attempt - 167.5KG / 368lbs -
: Grindy, and self reflected on what my honest, successful last attempt should be.Third Attempt - 170KG / 374lbs -
: Bless the spotters. I came up, and my quads 100% shoved the work onto my glutes and low back, which showed up successfully. Glad to hit a good 10 RPE on meet day. Not a PR, but that will come another day.Additional notes: My quads are very hardy, and typically so is my squat. Having my lifts so close to each other isn’t typical, but likely that was my max weight for the day. The posterior chain having to work so hard is what likely contributed to the DL fatigue later in the day.
Bench
First Attempt - 70KG / 154lbs - https://i.imgur.com/zd9ColK.mp4
: I had targetted my pecs in this last block, and ignored my stronger muscle group (triceps), and just wasn’t able to create success, here. It was what it was, that day.Second Attempt - 72.5KG / 160lbs - https://imgur.com/JJ6PSRU
: I use change plates for jumps, so there is not a lot of room for attempt selection, haha.Third Attempt - 75KG / 165lbs - https://imgur.com/0Dxvpuh
: I have changed my stance, which has helped a LOT. Narrower, and really helps with driving the bar.Deadlift
First Attempt - 187.5KG / 412lbs - https://imgur.com/U4kRR7x
: I picked my RPE 6.5 as an opener, but as I did my warm ups, I should have lowered the opener weight. When I went out, I had already accepted that this might be my top weight for the day.Second Attempt - 190KG / 419lbs -. https://imgur.com/zF3EyhA
: Couldn’t make it past my sticking point, the hamstring and quad hand off.Third Attempt - 190KG / 419lbs - https://imgur.com/Gdrp3WR
: Tried again, but still couldn’t make it. I was told how stoic I look when I lift, haha, I suppose so. x)Results
2nd in weight class 398.63 DOTS, 386 WILKS,
Everyone was amazing, and it was so well run!
Final thoughts
Hmm, onwards and upwards. Would like to reduce the gap between my gym bests for the squat and deadlift, and the comp bests.
Pretty happy with the programming, I made huge strength gains, but the last few weeks I definitely accumulated too much fatigue that I just couldn’t recover from.
The -6kg drop in weight showed how much water weight I carry. By cutting out veggies and fruits, reducing carbs, and letting the natural inflammation of training subside, everything came down. My resting heart rate even plummeted from 55bpm to 45, reaching 37bpm during sleep. (I am very cardio fit and do a lot of biking
)Please let me know if there are any questions.