Recent PL Meet Results

big_byrd52 · Jun 6, 2005

I just had my second PL meet this last weekend. I didnt have a chance to train for it because of an injury and some personal stuff going on; ie wanting to stay lean for summer and chase tail! Numbers were pretty good tho. i lost alot of strength on bench and my my shirt didnt fit so i had to use one that was WAY too big. i weighed in at 220. On the squat i opened with 815, i wasnt used to the suit as it was only my third time in one and couldnt tell where i was at as far as depth so i cut it high. It was easy tho. 2nd attempt i played it safe and went 850 to make sure i got deep enough, sunk no problem. 3rd attempt a nice round number-- 900. Again i wasnt sure about dpeth and cut it a bit high, but it came up almost effortlessly! i had alot left in me. it was the highest squat of the day so everyone came out from backstage to watch, and they all said it was really close. no big deal, ill get it next time.

bench, like i said i was using a shirt for our 275 guy, so it was huge. i opened at 450 since i had never used it before. didnt get anything out of it at all, but got the lift on my own. 2nd i called for 475 and pulled the neck WAY down. it touched easy and shot off me like a rocket! 3rd i called for 515, my previous best was 575. i didnt get the shirt back in the same spot. it came of my chest good and then fell out of the grove at the top. i held it there trying to pull it into the groove with no luck. missed it.

I havent been doin DLs, i know i should, but damn i hate em! i opened with 550, smoked it. the judge called the last meet i was in and remembered me doin the same thing on DLs, starting low cause i dont know what i can do.600 was up next, this would be a PR. As i was getting psyched up the side jugde says real loud to the crowd " this aint nothin! his girlfriend wieghs more than that!" the whole place erupted in laughter. i couldnt quit laughin. he kept sayin shit as walked up to the bar. I got it have way up and started laughin again and almost missed it! but i got it, new PR. 3rd i called for 630.i broke it off the floor fast and as it came to my thigh i started to lose my grip. i had to slow down the pull so i wouldnt drop it. so im standing there holding the damn weight in my finger tips and the head judge wont put his arm down. i thought he was seeing i was about to drop it. little did i know that judge told the head judge "this is gonna be easy for him, make him hold for a while". i was like, cmon man, are u gonna make me take it home?! he was waitin on the side judge to tell him when, it must have been a good 10 secs. he finally dropped his arm and right at that time it slipped out of my fingers! i held on just long enough, 3 whites.

i fell short of my total goal of 2000, hitting 1955. Next meet is 5 weeks away, the APC/GPC nationals followed by Joe Ladniers APF mississippi in aug. for the next meet, or joes i will drop down to 198 and attempt to reset the all-time 198 squat record which is currently 909. i know thats alot of meets real close, but my injury set me back, and i want to set some jr class records before i turn 24 in aug. ill get some pics up with this soon.

CHAPS · Jun 6, 2005

Those are EXCELLENT numbers bro, I do not compete in PL meets but i train like a powerlifter, only thing is i go for size and power, so i'd get my ass handed to me at a meet considering my weight (260lbs). I'm 18 and my personal bests are: 405 squat, 405 deadlift but for presses i stick with dumbbells 100lbs. I'd like to get my squat into that FREAKY range (800+) along with my deadlift, any advice on training techniques? I just started trying out box squats and i'm noticing my core is alot stronger, and my 405lb deadlift was raw. And the squat was ass to grass with a belt and no wraps. I'm finding i've hit a sticking point for my deadlift, i'm 6'3 or so maybe that has something to do with it, maybe not.

big_byrd52 · Jun 7, 2005

how often are u squatting and pulling heavy? i personally cant squat heavy more than 2 weeks in a row raw and then take about 3-5 weeks off from squatting. i only get back under it when i want to. the other weeks i do hack squats really deep for around 3 sets of 15-20. just whatever i feel like. i dont like leg curls and leg ext. and usually dont do them after squats, maybe one or 2 sets. ill do more hypertrophy work the weeks i dont squat heavy. honestly there is nothing special i do, unless i just dont realize it. i havent been able to train legs since sept. and my first leg workout back i worked up to 875. im just built for it i guess.

the DL is another one u cant go heavy on week after week and continue to progress. its just too taxing. work the muscles that are used individually, and put it all together for a few heavy sessions to see where u are. u can increase both without actually performing the movement. i like to pull one week, just hoever i feel, 1,3, or 5 reps, and do heavy BB bent rows the next. when i say heavy i work up to 455 lbs for 3 sets of 10.

ur young and have plenty of time. just dont try to do it all in one workout and u will keep progressing. learn to listen to what ur body needs. hope that helps some.

CHAPS · Jun 7, 2005

That would explain why my progess has stalled, i've been deadlifting and squating heavy WEEK after WEEK. Here is a typical leg workout:

Box Squats 2 working sets 5 reps

Leg Extensions 2 sets 10 reps

Seated leg curls 2 sets 10 reps

Barbell step ups 2 sets 10 reps

Cable Crunches 2 sets 10 reps

Back would be:

Deadlifts 2 working sets 5 reps

Barbell rows 2 sets 10 reps

Pull Downs 2 sets 10 reps

Good mornings 2 sets 10 reps

Cable Crunches

Decline Leg raises

Could you post a typical weeks worth of workouts for me so i can see what your doing.

big_byrd52 · Jun 7, 2005

well up to this point i have followed more of a powerbuilder type routine because i wanted more size, which is what ur looking for. i am now gearing towards staying at this weight and maxing out strength. Here is alot of info for u about what i have done and nutrition. go to this link and it is about half way down the page, the April featured member: http://www.professionalmuscle.com/forums/showthread.php?t=9642

to elaborate a lil on what i have done to get here:
mon-chest/ tris/ calves
*flat bench- work up to max single or triple; then drop and do 2-3 sets of 4-6 reps.
*incline bench- work up to 2-3 sets of 4-8 reps; start at the high end of reps and use same weight.
*DB flyes HEAVY and deep- 3-4 sets of flat and inclines; just whatever i felt i needed
*wide grip pressdowns on lat pull bar- 2-3x10-12
*rope pressdowns- 2 x10-12; 4-5 sets total tris sets
* assorted calve raises. always start w/ 1 set of 100-150 bodywgt. then 6-9 sets of 15 reps w/ pause at top, all the way down, and 15-20 sec stretch at end of each set. forced half reps from bottom to halfway up are great too.

tues- back/ bis/ abs
*DL or bent rows as i said
*lat pull downs leaning back, not up and down- 2-3 x 12-15; i like higher reps for back and shoulders
*low cable rows-2-3x12-15
*vgrip or reverse pulldowns 2-3 x 12-15
barbell curls- 1x20 w/ bar; 2x10-15
db curls 2x6-10
hammer curls 1 x 15
abs

weds- off or cardio and calves

thurs- shoulders/ abs
smith machine shoulder press- 3x 10-12
laterals chest supported and strict- 3x 15
upright rows- 3x12-15
db shoulder press- 3x 8-12
abs

fri- legs as described earlier

sat- bis/ tris
about 8-9 sets for each, just whatever i felt like. would start same as earlier in week and add 2 more exercises. about 3exercises and 3 sets each or 4 exercises 2 sets each. if i was really feeling an exercise i would do an extra set and take away from another exercise i wasnt feeling. did that with most muscle groups.

sun rest.

wedge · Jun 7, 2005

Awesome #'s

Big Bird,

You are only 24. I am sure you will obtain your goals. Keep up the hard work and dedication.

wedge

Future · Jun 8, 2005

BB, what are your raw lifts?

big_byrd52 · Jun 8, 2005

squat, before i got hurt was 715 just a belt, 750 with belt and wraps. bench now is 460 with pause, have done 545 touch and go, but no where near that yet, but its comin back. dl the 630, i have done 655, but i hitched it, still it came up.

u have a great squat too. i saw a video a while back. wheres it at now?

Future · Jun 12, 2005

Sweet. Nice to see someone with some RAW power as well. Work that deadlift though.

Do you do alot of GM's? That really helped me when I wasnt doing deads. Along with Kelso shrugs.

Oh, my heavy days are over. My best was an 890 raw. I was hoping to squat over a grand but never made the meet...as usual because I was hurt. I have barely squatted or done deas since then. And I cant bench at all now.

CHAPS · Jun 13, 2005

What are GM's and Kelso Shrugs?

big_byrd52 · Jun 13, 2005

those are some INSANE RAW numbers! my deads suck i know, cause i never do them. my first time really pulling heavy was the 655 hitch last year. i did a few sessions before i got hurt, but after that, nothing. i know i have room to improve on those alot. with my squat i should be pulling over 7, and i will be soon, as long as i stay injury free! it seems like when things are going good, something always happens. but, no GMs yet. i just bought a SS bar to start doing them. i am going to focus on just PL for a while and just maintain my size with as little work as needed. its tough mentally, to not do all that stuff im used to.

and idont know what kelso shrugs are. but a GM is for ur rear chain- low back, glutes, and hams.
**broken link removed**

http://www.bullz-eye.com/furci/2004/exercise_of_month/good_morning.htm

is this the shrug ur talking about future? or do u mean shrugs w/ a trap bar?
http://www.weighttrainersunited.com/latshrug.html

CHAPS · Jun 14, 2005

Ohhhh ok ya i do good mornings.

Future · Jun 14, 2005

http://www.midwestbarbell.com/videos/kelso.wmv

http://www.midwestbarbell.com/videos/skelso.wmv

Hope this helps.

Future · Jun 14, 2005

big_byrd52 said:
those are some INSANE RAW numbers!

I actually am more comfortable squatting raw. Suits mess up my groove.

big_byrd52 · Jun 15, 2005

future, are u still competing? what suits did u wear? just a good pair of briefs offers so much support to ur hips. not the inzer polys that bind at the leg and bo ur knees in, at least thats what they do to me. i use Karins DD and it doesnt change my groove at all, loose on the legs and just tightens on the hips as u sit back.

Future · Jun 17, 2005

My pl'ing career was short lived. I am very much done with it.

FRKNHUGE · Jun 20, 2005

i thought so too future, lol
i broke my foot a few wks ago and now im on the rebound, when im healed im doin a raw push pull at the state meet, altho ill prolly change my mind, lol
im lookin 525 bench and a 675 pull @ abt 330
frk