Powerlifting Meet on Long Island Nov 11, 2012

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KenDowns
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Powerlifting Meet on Long Island Nov 11, 2012

Post by KenDowns » Sat Oct 06, 2012 2:00 pm

Just a few weeks away. If you are anywhere around, come on by and bend some bars.

I'm assuming Gene Rychlak will be there, this is his gig. He's only the first guy to ever bench 900lb, and again the first to ever bench 1000.

http://www.rychlakpowersystems.com/FORM ... nEntry.pdf" onclick="window.open(this.href);return false;

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Re: Powerlifting Meet on Long Island Nov 11, 2012

Post by Jungledoc » Sat Oct 06, 2012 5:18 pm

So are you going to compete in this one?
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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Re: Powerlifting Meet on Long Island Nov 11, 2012

Post by KenDowns » Sat Oct 06, 2012 5:48 pm

This will be my first. I will post a video, but be warned I will be wearing a singlet, not expected to be a pretty sight.

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Re: Powerlifting Meet on Long Island Nov 11, 2012

Post by Jungledoc » Sat Oct 06, 2012 9:34 pm

I'm sure it will be lovely. May I share it on FB, too?
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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Re: Powerlifting Meet on Long Island Nov 11, 2012

Post by KenDowns » Sun Oct 07, 2012 8:56 am

Sure

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Re: Powerlifting Meet on Long Island Nov 11, 2012

Post by KenDowns » Wed Oct 10, 2012 12:24 pm

I killed the forum. No posts since Sunday.

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Re: Powerlifting Meet on Long Island Nov 11, 2012

Post by stuward » Wed Oct 10, 2012 1:42 pm

KenDowns wrote:I killed the forum. No posts since Sunday.
It's all your fault.
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Thanks TimD

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Re: Powerlifting Meet on Long Island Nov 11, 2012

Post by Proper Knob » Wed Oct 10, 2012 5:53 pm

KenDowns wrote:I killed the forum. No posts since Sunday.
We're still getting over the vision of you in a singlet. :eek:
What if the Hokey Cokey really IS what it's all about?

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Re: Powerlifting Meet on Long Island Nov 11, 2012

Post by KenDowns » Wed Oct 10, 2012 7:39 pm

Proper Knob wrote:
KenDowns wrote:I killed the forum. No posts since Sunday.
We're still getting over the vision of you in a singlet. :eek:
I'll never get over macho grande.

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Re: Powerlifting Meet on Long Island Nov 11, 2012

Post by Jungledoc » Fri Oct 12, 2012 4:30 pm

Ken, I'd be interested in your last weeks of prep for the meet, as well as the meet itself.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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Re: Powerlifting Meet on Long Island Nov 11, 2012

Post by KenDowns » Fri Oct 12, 2012 5:17 pm

Doc, I'll update as we get closer, but here's what we did so far.

Prior to Practice Day, a five week program of top sets of 5, except for deads which had their own thing going.

PRACTICE DAY. June 30th, just over 4 months before meet, we did a practice meet to get numbers, and identify weaknesses. Weakness is bench, for squat and dead right now if I train I get better.

Phase I. Right after practice day, five weeks of triples and singles. Culminated in PR attempts that were successful again for dead and squat but not bench.

Phase I Deload. The actual purpose here was to see what benefited in Phase II from the deload. Dead and squat were unaffected, neither helped nor harmed. Bench went down. Sam's conclusion was that he wants no deload on bench before meet, we may bench heavy as late as 3 days before meet. Staying warm on bench seems to be more important than getting the rest.

Phase II. Three weeks + deload. A 3-2-1 program, triples week 1, then doubles, then a PR attempt single at end. Just finished this, made PR on Squat and Dead, and we scrapped the bench program and scratched our heads a bit.

Phase II Deload. In this right now. Actually doing 10 singles at 70% on squat and dead as "deload", but I'm allowed to goof off on the accessories. Bench we are keeping heavy (just did 5x5 yesterday) to maintain mental energy, and because we already know I'm not lifting heavy enough to need a rest.

Phase III, begins next week, last 4 weeks until meet. Sam says we'll be building to a lot of singles.

The program is designed to produce a peak on meet day. Some of the timing was set up to measure how to achieve that. So we know that squat and dead do not lose from a deload, so we'll do a rest in the week before the meet, but as I said bench we'll keep up the pressure.

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Re: Powerlifting Meet on Long Island Nov 11, 2012

Post by KenDowns » Fri Oct 26, 2012 9:43 am

Jungledoc wrote:Ken, I'd be interested in your last weeks of prep for the meet, as well as the meet itself.
Although "Game day" is 16 days away (who's counting?), at this point it is already game day, as everything I do now affects what will happen on the platform.

Tuesday's squat session was the first bad session in months, but yesterday was bench PR. We've made a game-time adjustment to the plan and I'm going to take the next 4 days off, as the game-day peak is threatened, but a few days of rest and recover should correct that. We'll attempt a squat PR next tuesday, a bench PR (225) on thursday, and a dead (440) on Saturday. Then we'll do whatever feels right in the next 7 days.

By prior experience, we think that will be a serious back off on lower body stuff, but probably one real bench workout as late as 3-4 days before the meet.

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