having a grape time lifting weights

[grapesherbert]

5 March 2019

Comp Deadlift
475x1@7.5
485x1@8 (10lb PR)
430x4@8.5
395x4(x4)

Comp Bench
295x1@8
265x4@8.5
245x4(x4)

SSB
250x8(x4)

[grapesherbert]

7 March 2019

Pin Squat
295x4
310x4
325x4
305x4(x3)

2ct Pause Bench
245x4
255x4
260x4
245x4(x3)

DB Bench
85s x8(x2)
90s x8(x4)

[grapesherbert]

8 March 2019

Deficit Deadlifts
335x4
365x4
385x4
365x4(x3)

Slingshot Bench
295x4
315x4
330x4
315x4(x3)

SLDL
225x8
245x8
275x8(x4)

[grapesherbert]

~4 Weeks Out~ (The Specialization Begins)

11 March 2019

Comp Squat
385x1@7.5
365x4@9
335x3(x4)

Pretty rough squat session...could tell it wasn't there today even at 135. Cut it off at 385 and allowed myself to be annoyed for a few min before getting on with my life.

Incline Bench
245x1@8
230x3
225x3(x3)

Feet Up Bench
225x6(x3)

[grapesherbert]

12 March 2019

Comp Deadlift
475x1@7 - this one flew, so I decided to go for 5 plates+
500x1@9(15lbs PR)
435x4@9
405x3(x3)

Knew the 500 pull might be a little bit of an overshoot, but I needed a little confidence boost after yesterday. I need to be a little more patient when setting up so I don't hit that sticking point at lockout so hard. Planning to get some baby powder for the meet coming up here too.

I've also made a bit of a breakthrough with the hook grip that is helping at lockout. Instead of mashing down on my thumb with my first two fingers up into the bar, I've been trying to reach with my fingers past my thumbnail and then pulling up/back on my thumbs towards my palm. This seems to lock it in better and also makes it less painful

Video:

SpoilerShow

Comp Bench
300x1@8 - Very little pop in my upper body lately, but if I can pause this even now I'm feeling good about things once I get rid of some fatigue
275x3(x4)

High Bar
225x5
275x5
Gym closed, only got through these sets

[grapesherbert]

14 March 2019

SSB
340x1@7.5
320x4@9
305x4(x2)

First time ever attempting a heavy single on this thing, went pretty well I think.

2ct Pause Bench
295x1@8
265x4@9
250x4(x2)

Close Grip Bench
225x6
235x6(x2)

[cgeorg]

500x1@9(15lbs PR)

That is the fastest @9 deadlift I've ever seen. Great lift.

[grapesherbert]

500x1@9(15lbs PR)

That is the fastest @9 deadlift I've ever seen. Great lift.

Thanks, yeah I'm admittedly not the best at rating RPE on singles, especially deadlifts. The rep felt like death, but obviously I ripped it pretty good off the floor on video. But I'm not convinced I could get that lockout through again more than once. I probably should do some work on sacrificing some of the speed for back rigidity. I get especially antsy on big weights and tend to rush the setup a bit.

I'm not sure how useful the normal "how many reps more could you do" proxy for RPE is useful on singles. I try to think about it more in terms of "how much more weight could I do" plus the reps thing plus bar speed to come up with an answer. Another 5% on this would give me an RPE 10 of 525, which does seem like about the most I think I could do.

[grapesherbert]

16 March 2019
Went to an actual powerlifting gym in the area to do my paused pulls on kilo plates. Definitely glad I did, makes a big difference.

(All weights in kilos)

2ct Pause DL
200x1@8
185x4
175x3(x3)

Slingshot Bench
165x1@8
155x4@ fail 4th rep (misgroove)
145x4(x2)

SLDL
125x6(x3)

~3 Weeks Out~

19 March 2019
Did this session a day late due to illness

Comp Squat
405x1@8
390x3@10 - overshot, probably should have given myself some more leeway with the RPE to % chart since I was still getting over whatever I had over the weekend
350x3(x3)

Incline Bench
255x1@8
245x3@9
235x3(x3)

Feet Up Bench
235x6(x3)

[GlasgowJock]

Belated congrats on the deadlift PR mate. As cgeorg said already that is an extremely comfortable looking @9 pull. Excellent lift!

I can't gauge RPE deadlifting either tbh. Unlike squatting and pressing I've got one near max attempt in me and then I'm pretty much done.

[grapesherbert]

Belated congrats on the deadlift PR mate. As cgeorg said already that is an extremely comfortable looking @9 pull. Excellent lift!

I can't gauge RPE deadlifting either tbh. Unlike squatting and pressing I've got one near max attempt in me and then I'm pretty much done.

Thanks, much appreciated. Yeah I usually have to take a few extra percentage points off if I have backoff sets calculated off a top deadlift single.

20 March 2019

Comp Deadlift
485x1@8
435x3@9
415x3(x3)

Comp Bench
305x1@8
295x3@9.5
285x3@9
275x3@8(x2)

Whatever adrenaline I had keeping me going on Tues was gone by this session. Numbers were solid, but not much gas left in the tank at the end.

[grapesherbert]

Couple of meh sessions to finish off last week, but oh well. I suppose that's not unexpected at this point in the training cycle anyway.

22 March 2019

SSB Squat
340x1@8
330x3
315x3(x2)

2ct Pause Bench
285x1@8
265x3
250x3(x2)

Close Grip Bench
245x6(x3)

23 March 2019

2ct Pause DL
425x1@8
405x3
385x3(x2)

Slingshot Bench
355x1@8
335x3
320x2(x2)

[grapesherbert]

~2 Weeks Out~

26 March 2019

Comp Squat
385x1@7.5
405x1@10 (ugh)
375x3@9
355x3(x2)

Incline Bench
245x1@8
245x2@9
235x2(x2)

Feet Up Bench
225x6(x3)

Didn't feel great mentally or physically during this session. I guess people say that's not unusual this close to a meet, but I don't want to buy too much into the "omg peaking feels" powerlifting memes. Probably shouldn't have gone for the 405 squat but I was frustrated that 365 and 385 weren't as solid as I was expecting and pushed it too far. Lesson learned I guess.

[grapesherbert]

26 March 2019 (previous entry should read 25 March)

Comp Deadlift
485x1@8
440x3@9
425x3(x2)

Comp Bench
305x1@8
305x2@9
295x2(x2)

High Bar Squat
275x6(x2)

Redeemed myself a bit here on this session. Deadlift was fast, and the bench pauses were solid and moved in general. Still not feeling snappy on the bench, but I'm sure the fatigue will start dropping soon.

27 March 2019

SSB Squat
350x1@8
330x3@9
320x3(x2)

2ct Pause Bench
275x1@7.5
265x3@8.5
255x3(x2)

CG Bench
225x6(x2)

Had to train 3 days in a row due to work travel, and I think it caught up to me a bit here. Benching was hard and actually painful, so I kept it lighter than planned and just got through the sets/reps.

30 March 2019

2ct Pause Deadlift
445x1@8
405x3@9
375x3

Slingshot Bench
355x1@8
335x3@8.5
315x3(x2)

SLDL
275x6(x2)

[grapesherbert]

***MEET WEEK***

1 April 2019

Comp Squat
380 (opener) x1@6.5
340x1(x3)

Comp Bench
295x1@8
270x3(x2)

Still a little painful, hoping this clears up. It's pretty "non-specific" so I'm sure it will. Weight actually moved fast, but didn't push it.

Comp Deadlift
415 (last warmup) x1@nothing

[Wilhelm]

have a great meet, @grapesherbert

[grapesherbert]

have a great meet, @grapesherbert

Thanks, sorry yours didn't go as planned. FWIW, it's been almost a year since my last (and first) meet, and I don't regret taking the time to just get stronger.

2 April 2019

Comp Squat
380 (opener) x1@7 - A little slower than yesterday but maybe better form, so ¯\_(ツ)_/¯

Comp Bench
285 (opener) x1@7.5
260x1(x3)

[grapesherbert]

4 April 2019

Last training session before the meet, just a few quick singles on squat and bench

Comp Squat
Last Warmup 350x1(x3)

Comp Bench
Opener 285x1@7

Upper body still feeling a little sore, but I have 24hrs now before the meet and I'm sure it'll be ok. Opener moved well anyway so not sure if it's a big deal. Depth was a little iffy on the last squat there if you pause the vid, but maybe it's just the angle. Never really been a problem for me before so not trying to freak myself out too much.

Some vids:

SpoilerShow

[grapesherbert]

M E E T R E P O R T
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tl;dr: Competed on Saturday at the USAPL Richmond Open. Went 9/9 with best lifts of 195/145/230 (363.89 Wilks/532.29 IPF Points). Vids here:

SpoilerShow

This was a morning-only, two platform/3 flight per platform meet, so things were a little hectic. But overall it wasn't as bad as I expected and the venue was pretty large. Weighed in around 8am at 90.00 kg on the nose. I knew I was well under, so no cut or anything for me but this is still a kilo or two lighter than I'd been in the weeks leading up.

Squats: 172.5, 185, 195 (kg)

Warmups went about as planned, and 350lbs moved just fine. Adrenaline really hit when I got to the platform though, and my opener almost jumped off my back. Second was also faster than expected, so bumped the planned 3rd up to 195. I was a little amped for this and sort of forgot what I was doing, so I didn't get as tight as I'd like unracking or setting up. (I also might have had the rack height one too high for all 3). End result was the bar didn't feel great on my back, and I also dive bombed this one. Luckily I was still strong enough to recover and got the lift at like an RPE9.

Bench: 130, 137.5, 145 (kg)

These went more or less as planned. Warmups felt fine, but not stellar and my pecs were still a little sore from the last few weeks' training. Regardless, took my opener of 130 and felt good, press command was very reasonable. Almost jumped the start though on this one because I wasn't looking at the ref like in squats. 137.5 felt fine, but my friends said it was fast so I decided to go for 145 to secure the 315+ pound bench in competition. Sorry for mixing units. This was an RPE10 for sure and I thought the bar might have dipped a bit, but I think I was just trying to push it back towards my face at that point. Anyway, got 3 whites so I'll take it.

Deadlift: 205, 220, 230 (kg)

Warmups were restricted to a separate tiny room because they were worried about damaging the gym floor, so it was mayhem. Was able to get 4 pulls in or so, but the last warmup of 415 lbs was just ok. Opener of 205 was pretty light, and I smoked it. 220 felt solid, so I decided to go for 2.5 over my 500 lb goal for a 230kg third attempt. I could have pushed this further, but I would have been really mad at myself if I missed a 500+ pull due to greed. This was like RPE8 at worst, so looking forward to some bigger pulls in the future.

Overall had a great time, and the meet ran smoothly and on time for the most part. This meet director is really into the bells and whistles, including the smoke machines as you can see. I thought they might be a little distracting, but didn't really notice them when I was actually lifting. Also really liked LiftingCast (as opposed to NextLifter), made it really easy to follow the meet and get ready for warmups elsewhere in the building. Thanks as well to @MG75 for refereeing. Didn't get to say hello after the meet, but really appreciate all the work the volunteers do.

[MG75]

@grapesherbert Nice work, congrats on the strong performance! I love powerlifting. The sport and strength training have helped me in so many ways and I enjoy being able to give back! This was my 3rd meet this year reffing. Will be at the Ladies of Iron on May 4th and in Va Beach in June! So maybe at some point we will get to catch up- and if I am reffing on your platform make sure your squats are deep and your knees locked on your dls!