Journey to my first meet

[moco]

I'm completely new to powerlifting but have decided that I want to give it a shot.

The meet that I'm planning on competing in is the 2012 WA State SPF Iron Quest on May 12th.

I'm 25 yo and currently weight 204... however, I've been sick with a stomach bug (pretty severe diarrhea, yeah probably TMI...) for the past 5 days and have basically only been eating toast. Before that I was sitting at 212. So I'm sure I'll gain that weight back. I plan on competing in the RAW Open 220 class.

I'll be using 5/3/1 starting Monday up until the meet. I got into the gym today for the first time in a week, and was feeling a bit weak still as I'm still recovering and today was the first day back to all of my meals.

Anyway, I wanted to see approximately where my lifts stand so I had my fiancee spot/judge me to make sure they were good lifts. Here is what I did today:

Bench Press
Warm-ups
275x1 - easy and clean, good lift
305x1 - easy and clean, good lift
325 - tough, spotter assisted early before failure, no good
315x1 - tough but good lift

Squat
Actually did box squats with a ~15in box and full sit
Warm-ups
315x1
405x1
455x1 - added belt and knee wraps

Deadlift
405x1 - hook grip, good
495 - hook grip, grip failed when bar reached my knees
495x1 - added straps, good
545x1 - straps and belt, it was a grinder but good

Total 1315 - I'm pretty happy with that considering I'm not back to full strength after being sick, and I'll use these maxes as a starting point for my 5/3/1 program. I've also got to work on my grip strength but I should be able to bring that up come meet time.

I'm hoping to total 1400+ at the meet.

[Adam2433]

Straps aren't allowed so I wouldn't base my pulling numbers off that lift if you can't get it without the straps. Ditching straps altogether between now and the meet will help your grip immensely.

[moco]

Yeah, I'll be doing all of my DL training without straps going forward - but I do expect to get my grip up to a point that I'll be able to pull 575 at the meet.

[moco]

I'm thinking about these two options for my accessory work with 5/3/1 - am I on the right track, and if so, which option looks better to you?

Option 1:
Squat Day
Front Box Squat
Seated leg curl
BB Curl

Bench Press Day
Incline BB Bench
Incline DB Fly
Weighted Dips

Deadlift Day
Kroc Rows
Close Grip Pulldowns
Lying Leg Curl

Shoulder Press Day
Lateral Raise
Reverse Cable Fly
Tricep Pressdowns


Option 2:
Squat
Front Box Squat
Hyperextensions
Seated Leg Curl

Bench Press
Incline BB Bench
Close Grip Pulldown
Weighted Dips

Deadlift
Leg Press
Lying Leg Curl
BB Curl

Shoulder Press
Lateral Raise
Kroc Rows
Tricep Pressdowns

[SkinnyMike42]

If you are doing it 4 days/week, it is probably fine. If you are doing the traditional 3 day/wk, then it is not enough frequency for bench press. You will only be benching every 9th day, which is not enough IMO, unless you are an elite bencher. To get around this, change around your accessories so you are doing shoulder accessories on bench day and bench accessories on shoulder press day. I am about to start my own 5/3/1 and I set it up like this..

Bench 5/3/1
Chins
Incline Bench (I will use this as shoulder movement since my chest is my weak point)
BB Rows
Skullcrushers

Military 5/3/1
Curl Grip Pulldowns
Close(r) Grip Bench (as a chest movement)
Chest Supported Rows
Tricep Pushdowns

For your squat/deads, what you have listed is fine....the extra recovery will be good.

I have run 5/3/1 two different times. The 4 day/wk version, similar to what you listed, worked well for all my lifts. The 3 day/wk version did not work very well at all for bench/military press until I set up my accessories like above.

[moco]

Started it up today - Squat day!

15in. Box Squats
265x5
305x5
350x8

Front Box Squats
225x10x4

Seated Leg Curls
220x10x4

Machine Preacher Curl
90x15x2

Followed by 10 minutes of stretching.


I'm am NOT used to this much volume, and I understand that this may not even be that much volume to some, but boy are my legs sore already.

[moco]

Bench Press
190x5
220x5
250x7

Probably could've squeezed out one more rep on that last set but I didn't have a spotter.

Incline BB Bench Press
165x10x4

Incline DB Fly
50x10x4

Weighted Dips
+45x15x2

60s extreme chest stretch

The dips were surprisingly difficult. With DC I was using 140lbs for my rest-pause sets - but with all of the volume today, and dips being my last exercise, I was barely able to get two sets of 15 with 45lbs.

[moco]

Does anybody have an opinion/preference on these singlets?

http://www.flexcart.com/members/elit...4&m=PD&pid=901
http://www.inzernet.com/detail.asp?PRODUCT_ID=SINGLET
http://www.titansupport.com/products...s/singlet.html
http://www.crain.ws/squat_suits.html - at bottom of page
http://www.prowriststraps.com/inc/sdetail/125709

I was going to order the APT singlet, but it's Out of Stock - I emailed them asking if they know when it will be be back in stock but haven't received a response.

[moco]

Good thing I won't be competing in the 198s...

http://www.youtube.com/watch?v=x4oyI...i4Sn66RSPFPRqk

Based on the results from last year and the meet held at the same gym (and same meet director) in October, I'll be much more competitive in the 220 class.

[SkinnyMike42]

Find a local sports store, not a chain. That is where I bought my singlet. Gives you a chance to try it on.

[Sammich]

Does anybody have an opinion/preference on these singlets?

http://www.flexcart.com/members/elit...4&m=PD&pid=901
http://www.inzernet.com/detail.asp?PRODUCT_ID=SINGLET
http://www.titansupport.com/products...s/singlet.html
http://www.crain.ws/squat_suits.html - at bottom of page
http://www.prowriststraps.com/inc/sdetail/125709

I was going to order the APT singlet, but it's Out of Stock - I emailed them asking if they know when it will be be back in stock but haven't received a response.

Don't buy from APT anymore. Their customer service has become very bad, their items are constantly out of stock, and they're unreliable in all their business dealings.

[moco]

Don't buy from APT anymore. Their customer service has become very bad, and they're unreliable in all their business dealings.

Find a local sports store, not a chain. That is where I bought my singlet. Gives you a chance to try it on.

Thanks for the tips guys; it's appreciated!

[SkinnyMike42]

Don't buy from APT anymore. Their customer service has become very bad, their items are constantly out of stock, and they're unreliable in all their business dealings.

Inzer is another one. Very slow on shipping. Takes up to a month sometimes to get anything. They do have good customer service though. I personally love their gear, but if I need something quick, I never order from them.

[moco]

Well that sucked. I've screwed myself by relying on straps for too long. I feel like today's Back/Deadlift workout gave me more of a forearm workout than back... my forearms were on fire by the end.

Deadlifts
I experimented with more of a sumo stance today. Not a tremendously wide one though; stance was just a little wider than conventional, but I positioned my arms on the inside of my legs.

320x5
370x5
415x3... and then my grip failed so then I threw on my straps and pulled another 6.

I also didn't have any chalk. I've ordered some but it hasn't come in yet. If it doesn't come by next week I think I'll see if I can pick some up at a local sporting goods store. The chalk should help me hang for at least a few more reps.

Kroc Rows
90x10x4

Close Grip Pulldowns
At this point my hands and forearms are feeling pretty torn up.
180x10
180x9
180x8
180x6

Lying Leg Curls
155x15x2


I was not happy with this workout and am very pissed at myself for relying on straps for so long. Hopefully it catches up quick.

[Adam2433]

Don't buy from APT anymore. Their customer service has become very bad, their items are constantly out of stock, and they're unreliable in all their business dealings.

Good tip. Thanks.

Well that sucked. I've screwed myself by relying on straps for too long. I feel like today's Back/Deadlift workout gave me more of a forearm workout than back... my forearms were on fire by the end.

Deadlifts
I experimented with more of a sumo stance today. Not a tremendously wide one though; stance was just a little wider than conventional, but I positioned my arms on the inside of my legs.

320x5
370x5
415x3... and then my grip failed so then I threw on my straps and pulled another 6.

I also didn't have any chalk. I've ordered some but it hasn't come in yet. If it doesn't come by next week I think I'll see if I can pick some up at a local sporting goods store. The chalk should help me hang for at least a few more reps.

Kroc Rows
90x10x4

Close Grip Pulldowns
At this point my hands and forearms are feeling pretty torn up.
180x10
180x9
180x8
180x6

Lying Leg Curls
155x15x2


I was not happy with this workout and am very pissed at myself for relying on straps for so long. Hopefully it catches up quick.

Ditch the straps for good. Don't even count any sets that you need straps for. Otherwise you'll continue to find a reason to use them after your grip gives out.

It sucks at first and is a blow to your ego but you should rebound quickly.

Also check out these singlets. I think they're sick looking.

http://www.bluechipwrestling.com/default.aspx