[Meet Report] USAPL Raw Nationals - 402.5 @ 62.8 - 433 wilks - 24F (x-post r/powerlifting)

saharali1991

New member
I've been done lifting for 2 hours, so it's totally time to think things out. Please excuse rambling! Grainy lift vids are currently in my IG story, and I will update the post when I get quality videos.

Background

Previous meet PR: 365 @ 63 or 385 at 64.3, so as a 72. Been powerlifting 1.5 years now. Background was college swimming before getting fat before finding crossfit before finding our lord and savior, Bench Press.

Meet Prep

Meet prep - off-season: I sprained my shoulder 3 days before my last meet in February. Spent 1.5 months unable to squat or bench, and 1 month unable to deadlift. Then did 3 months, basically my off season, with Mash Elite Performance. I liked them, but I wouldn't use them for meet prep because they're weightlifting specialists. I then tore some cartilage in my wrist and couldn't bench or low bar squat for another month.

Meet prep for nationals: Started after a 2 week vacation without touching a barbell in early August. I had 6 day training weeks that looked like this: heavy bench / heavy squat & deadlift accessory / off / volume bench / volume squat & heavy deadlift / off.

Bench was Deathbench - I'll do a separate program report but overall, I really liked it!

Squat was me making stuff up and messing up my peak, but overall getting really consistent and confident at heavier weights!

Deadlift was based on SSPT deadlift training: AKA I only ever pulled singles. I hate deadlifts, didn't really care about how it was going. Should probably care. That might help.

Making Weight

I'm too tall to be a 63. A week ago, I had a Dexa scan at 66.7 and 17.7% body fat. This cut was pretty drastic! I water loaded 2 gallons 5 days out, did 1/2 gallon the day before, and stopped water and food at 3pm. Minimal sodium and fiber, tapering carbs down to under 40 the day before. Took 2 hot baths the night before, went to sleep at 63.6 and woke up at 62.9, made weight at 62.84. I'm going to do a bulk through the holidays to see what happens!

Squat

1: 135kg/297: Very easy. I've squatted 300 every day in training for the last 5 weeks.

2: 140kg/308: 2.5kg PR, very easy.

3: 145kg/319: Two reds, one side judge and one front, both for depth. Everyone around, even Geno, said it was a BS call and to take it to the jury, but when my handler did, there were only 2 refs at the table, and they can't overturn without 3. They went to the other table, but the other table claimed it was too late. I kind of feel like I got screwed here. If they had legitimately said "no, we agree, it was high," I'd be okay, but not having a 3rd jury member, then THEIR mistake making it too late, is just not a fair situation.

Bench

1: 97.5kg/215: Easy opener. The ground was SUPER slippery, especially on my platform (since it was used for primetime in addition to 2 other sessions each day). I slipped out of my arch a little but it was light enough to not matter.

2: 102.5kg/226: Three reds. I slipped out of my arch a lot and misgrooved because of that.

3: 102.5kg/226: Got it! Set up pretty darn flat and minimized leg drive. My levers were all off, but this is why you don't rely on arch and you just get yourself strong! I've tripled this in the gym, but under the slippery floor circumstances, I'm happy with it.

Deadlift

1: 150kg/330: I hate deads, that's all. Easy opener.

2: 160kg/352: 2.5kg meet PR / 2# lifetime PR. Sorta grindy, but the cleanest anything over 340 has ever come up for me.

3: 167.5kg/369: No lift. Wasn't strong enough. I went for this to get a 900# total, even though it would've been a HUGE reach. I got it halfway up my thighs, peed, stalled out, and put it down. I don't regret it!

Overall

33pt Wilks PR (flair update, please?), PRs in every lift (2.5 squat, 10 bench, 2.5 deadlift, 17.5 total). Qualified for the Arnold; will probably get a Pro Bench invite, CA state records for bench . . .

Can't be mad about any of this! I'm going to do the American Open in December as a 72 to lock up the CA 72 bench records, then decide whether I want to do the Arnold as a 63 or 72.

I'm also going to find a coach I trust and want to be with longterm. It's time.
 
@saharali1991 Awesome job! I have a question about weight cuts. As an intermediate lifter sitting at 68kg and eight weeks out from my first meet back in the game (I took 8 month off for Army training), would it be reasonable to try and cut and hit 63kg or just compete at my regular weight and be a light 72kg? I'm trying to break 300 wilks, if that helps at all.
 
@saharali1991 How awesome! A few questions from an aspiring bench artist:

What is your bench programming like? (both for meet prep and not during meet prep)

What is your swimming background?

Has your swimming helped your bench?
 
@dawn16 Bench Artist, I love it!

So, this meet prep I faithfully(ish) followed Deathbench (search r/powerlifting for the spreadsheet). I wouldn't recommend it as the most efficient bench program for most women; I'll talk about more in a program review in a few days. As a beginner and intermediate, I did a TON of volume and intensity--Benched 4x a week at 75-95% for 30+ working reps. I limited accessory work during that time, but only because I already had a strong upper body from swimming.

Swimming gave me a huge leg up. The first time I ever benched in high school, I think I hit 115. Within 2 months of returning to a barbell after college (after 2 years off swimming), I hit 155. It developed upper body mass that most women just never cultivate.
 
@saharali1991 Thanks for the info.

So you were a swimmer during college?

I am curious about this aspect, mostly because I was a gymnast and build upper body pretty easily. I found that swimmers have similar upper body strength as gymnasts (if not more!). I know my bench can be good... but I am lazy with bench really.

Did 4x per week benching cause any overuse injuries for you?
 
@dawn16 Yup, I swam til halfway through my jr year. Swimmers and gymnasts are definitely the ones who come in and become successful benches! Gymnasts also have the advantage of flexibility for the arch--check out savvysavit on IG if you dont already follow her.

When I got an MRI for a sprained shoulder (unrelated to overuse), there was a lot of overuse damage, but i hypothesize it was leftover from swimming. Warm up properly, balance your pressing with upper back work (rear delt & rhomboid focus), and listen to your body, and you can handle it!
 
@saharali1991 Yeh, so I for sure have a good arch. LOL. That is no problem. (I do follow Savvysavit too haha).

I had a time where I benched 3x per week and kept getting overuse injuries.

The comp. I am focusing on is in DEC and I am benching (flat bench) 1x per week and incline 1x but hope to increase it (last time I did 3x per week and got a shoulder issue). My squat and dead are fine (not pro stuff) but bench is where I can improve on more than anything right now.

I will have to check out Deathbench.. but also just bench more.
 
@saharali1991 Congrats! Saw your post on r/powerlifting as well. Death bench sounds like something in need to do to help my poverty bench. Amazing how you got to 433 wilks by yourself - serious inspiration! Good luck with your further meets! And if you're too tall for 63kg weight class, can't imagine how much stronger you'll be another weight class up.
 
Back
Top