Losing weight only hurt my bench press whenever i cut about 10 lbs of body weight it took off about 15-20 lbs on my bench, an I am a lot lighter lifter. Also you are lifting for IPF? International Powerlifting Federation ( Atleast that is USAPL when they have international competitions)? Did you qualify for this competition?

IPF an it's open. I'd I'll get qualified for state chamnpionship.


Sure.

5x3 with 170lbs + Chains on paused close grip bench yesterday

Also I've chosed the programs I'll be using for each weeks

Bench:I'll run Nyman's twice (12 weeks), test 1 rm (1 week), rest (1week) , do smolov jr with new max (3 weeks), rest (1 week) then do the meet

Deadlift: Coan deadlift routine (10weeks), rest 1 week then hop on Russian power routine for weeks (6 weeks), rest (1 week) then do the meet

Squat: 6 weeks of squatting with chains (6x5, 6x6, 5x5, 4x4, 3x3, 2x2), test 1 rm (1 week), Russian power routine (9 weeks), rest (1 week) then do the meet


btw I'm in learning process so yeah I makes errors and all but idc i'll just get better with meet programing as I progress.

This post was edited by Aube on Feb 9 2013 01:30pm

corrected.


Decided to stay in 83kg/183lbs weight class. Cba losing weight and potential gains just to get a better p4p ratio for my first competition.

New goals:
Squat:405lbs

Bench: 300lbs

Deadlift: 475lbs



Coan/philipi deadlift routine - Week 2

Barbell Deadlift:
132.3 lb x 5 reps
176.4 lb x 5 reps
220.5 lb x 3 reps
264.6 lb x 2 reps
308.6 lb x 2 reps
363.8 lb x 2 reps

Speed deadlift:
286.6 lb x 3 reps
286.6 lb x 3 reps
286.6 lb x 3 reps
286.6 lb x 3 reps
286.6 lb x 3 reps
286.6 lb x 3 reps
286.6 lb x 3 reps
286.6 lb x 3 reps

3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-Legged Barbell Deadlift:
253.5 lb x 8 reps
253.5 lb x 8 reps
253.5 lb x 8 reps
Bent Over Barbell Row:
154.3 lb x 10 reps
154.3 lb x 8 reps
154.3 lb x 8 reps
Lat Pulldown:
160 lb x 8 reps
160 lb x 8 reps
160 lb x 8 reps
Stiff Leg Barbell Good Morning:
165.3 lb x 8 reps
165.3 lb x 8 reps
165.3 lb x 8 reps

This post was edited by Aube on Feb 13 2013 07:07pm

Yesterday
Snatched 196 lbs and missed 207 lbs but it was close.

Today
8x2 speed squat
175-185lbs + 80 lbs of chains

5x3 close grip bench press
182 lbs + chains
+ assistance (tate press, facepull, side raises, dumbbell curls)

Serious weights being moved in this thread.

What did you injure before?

knee been bugging me since november 2011 so I've been doing lower body on and off

2 shoulder dislocations (last on exactly 1 year ago)

This post was edited by Aube on Feb 15 2013 08:18pm

ah ok. sucks man, feel better n fuck them w9s up

Thx brah


Heavy bench day

Barbell Bench Press:

44.1 lb x 10 reps
110.2 lb x 5 reps
154.3 lb x 5 reps
187.4 lb x 3 reps
220.5 lb x 3 reps
242.5 lb x 3 reps
242.5 lb x 3 reps
242.5 lb x 3 reps
242.5 lb x 3 reps
242.5 lb x 3 reps

most rep were paused (like 2/3)

Power Snatch:

110.2 lb x 2 reps
132.3 lb x 2 reps
154.3 lb x 2 reps

Snatch:

176.4 lb x 1 reps
198.4 lb x 1 reps Pr
missed 95 few times

Triceps Pushdown - V-Bar Attachment:

80 lb x 8 reps
80 lb x 8 reps
80 lb x 8 reps

Pull-Up:

8 reps || weighted || 10 kg
8 reps || weighted || 10 kg
6 reps || weighted || 10 kg
7 reps

Seated Dumbbell Shoulder Press:

56 lb x 12 reps
56 lb x 12 reps
56 lb x 6 reps

Tate press :

33 lb x 15 reps
33 lb x 15 reps

This post was edited by Aube on Feb 18 2013 06:21pm