4/7/14 Powerlifting Pre-Comp Practice

I love alliterations – Can you tell?!

Last night was a light practice to go over how we will warm up each lift and what our lifts will be on Saturday. I took notes so Coach Evan didn’t have to re-type it up since he’s going to be rather busy this week getting the gym ready for the event and got this:

EQUINOX 2014

Back Squat

Warm up:

2 X 4 Bar (20Kg/45#)

1 X 4 Bar + Yellows/35# (50Kg/110#)

1 X 4 Add 5Kg + 2.5Kg/45# + 5# (65Kg/143#)          Rack Height: 13

1 X 2 Reds + 2.5Kg/45# + 15# (75Kg/165#)              Lift 1 = 102.5Kg, Lift 2 = 107.5Kg, Lift 3 = 112.5Kg

1 X2 Swap the 2.5 for 5Kgs/Swap all for 65#plates (80Kg/176#)

1 X 2 Add another 5Kg/ 10# + 1.25# (90Kg/198#)

1 X1 Reds + Greens + 5Kgs + 2.5Kgs/ +5# + 2.5 (97.5Kg/214.5#)                                                             

Bench Press

Warm up:

2 X 4 Bar (20Kg/45#)

1 X 4 Add Greens/ +20# + 1.25# (40Kg/88#)

1 X 4 Add 2.5Kgs/swap for 25# + 1.25# (45Kg/99#)         Rack Height: 14

1 x 2 Swap for 5Kgs/ +5# (50Kg/110#)Lift 1 = 57.5Kg, Lift 2 = 62.5Kg, Lift 3 = 67.5*

1 X 2 Add 2.5Kgs/ +5# + 1.25# (55Kg/121#) (* = could go to 65Kg if second lift is tough)

 Deadlift

Warm Up:

3 X 1 Bar + Reds/ 45# + 10# (70Kg/154#)

3 X 1 Add Greens/swap 65# + 10# + 1.25#(90Kg/198#)

2 X 1 Replace Greens with Blues/swap 10s & 1.25s for 35#s (110Kg/242#)

1 X 1 Replace Blues with Reds + 2.5Kgs/+15# (125Kg/275#)

Lift 1 = 132.5Kg, Lift 2 = 140Kg, Lift 3 = 147.5Kg*

(* = could do less depending on 2nd Lift)

 

Last night during practice my squat and bench felt SOLID but my deadlift didn’t. It worries me a little bit but it could’ve been just an off day or moment. I’m trying not to let it discourage me from Saturday’s lift attempts but I can’t deny my confidence being on the lower side right now. I’m hoping it was just a fluke and that come Saturday the adrenaline and excitement will snap me right out of it for some EPIC lifting.

The rest of the week will be tapering and resting. Usually for a taper week I still work pretty hard until the last 2 days of the week but for Powerlifting I feel like I’m resting more. As long as I get out of the house and can move around a bit I will feel productive.

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About zimzimmie1

I am using this blog to share my tips, struggles, goals, and successes to lose weight, get fit, and feel great!
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