Blondbomber's Power Journal

[BlondBomber]

I have decided to start competing again, so I thought I would start a new journal. The first meet that I am going to go to is the WABDL California State Meet in Monterey, CA on March 5th. Then the next meet would be the WABDL Capitol City Meet in Rancho Cordova in June and the WABDL World Championships in Las Vegas in November. I am going to start to train my whole body, just competing the in the deadlift at first because it is my best lift. I hit 501.5 @198 when I was 18, so this meet I would like to hit at least 530 @198, but I will be a junior lifter, since I am 21 now.

Max Effort Deadlift
1. chain-suspended GM's w/Buffalo bar (18 links long)
55x10
145x10
235x5
325x3 (belt)
375x3 (belt)
415x2 (belt)
I didn't get a third rep on 415 because I lowered the weight on the first 2 reps in a more controlled manner which threw my groove off. Two other PLers suggested I not slam the weight down to be safer.
2. glut-ham raises
pink bandx10
pink bandx10
pink bandx10
3. reverse hypers
90x10
180x10
270x10
4. chain leg raises
1 chainx10
I remember seeing a video of the Diablo Barbell guys doing these, but I could not secure the chain around my ankles without it falling on my torso.
5. decline sit-ups
45x15
45x15
45x15
6. old school seated calf raises
25x15
50x15
75x15

Swimming:
5 sets of 4 laps (20 total)

A solid workout. My bodyweight this morning was 209, so my weight loss in on target. I have to March 4th at night or March 5th in the AM to get to 198. I have gotten my diet clean, started swimming and started to taper off my sodium intake.

Today's diet:
1: 1/2 c steel-cut oats, 5 eggs, 5 pieces turkey bacon, multi, fish oil
2: grilled steak w/garlic salt, diet Monster energy drink
Trained.
3: 2 scp Muscle Milk, banana
(1+drive) Swimming.
4: 8 oz. whole wheat w/fake butter, chicken breast, salad w/vinagrette/ olive oil dressing, diet Rite soda
5: 2 scp protein powder

 

[BlondBomber]

Bench Lockout
1. pinky-on-ring floor press
50x10
110x3
150x3
200x3
240x3
290x1 PR
310x1 PR (slight pause)
320x1 PR (solid pause)
2. index-on-ring rack lockouts (8 small holes down)
140x3
230x3
320x3
410x2 (2 hard reps, hard to setup) PR
3. pull-ups
bwx8
bwx6
bwx6 (partials)
4. band high rows
pinkx15
pinkx15
pinkx15
5. hammer curls
30x10
30x10
30x10

I had to sit in traffic because I left a lot later than normal and hit rush hour traffic. There were a lot of other PLers working out and the gym was busy, but I really surprised myself with the #'s I hit. Timing between assistance lifts was fast, but I forgot to use my stop watch. I think that by the end of the year I can hit a 400# bench in a single-ply shirt, but we shall see.

1: 1/2 c steel-cut oats, 5 eggs, 5 pieces turkey bacon, multi, fish oil
2: piece of pizza
3: 8 chicken wings
4: 6 pieces of pizza, energy drink
Trained.
5: 2 scp Muscle Milk, banana
6: large potato w/fake butter, chicken breast, broccoli
7: 2 scp protein powder, 1 c skim milk

 

[Illuminati]

you should post this in the PL forum.

 

[Illuminati]

why would you only train to compete in only one lift? why not train to do them all?
you should post this log in the PL forum. you'll get better feed back there.