Ironlyfe80 meet prep and training log

[Ironlyfe80]

Haven't really posted in a while so thought I'd give a small update on what I've been up to.

Ive been focused on losing fat while maintaining strength, following a Kizen training template. In 4 weeks Ive gone from 296 to 277. Bench seems to have dropped a little, but it calls for more reps so it's hard to really judge. Deads are doing great and squats are slowly coming back from my adductor injury.

I'm going to try to get down to 260_265 then lean bulk back up to 276 and do another meet.

 

[Perrin Aybara]

275lb weight class next time?

 

[Ironlyfe80]

Most likely 308 one more time so I can go for the RPS world record for deadlift, then drop back down to under 275 and see how things go. Im getting too old to weigh 300+.

 

[Ironlyfe80]

Well there hasn't been a whole lot of powerlifting happening for a while, due to getting over some injuries and doing some cutting, but things are starting to get back on track.

During my cut, I got down to about 250...super depleted though. I'm sitting at 265 right now.

Did bench for the first time in months last week. Did 4x5 @ 315 then 1xAMRAP and got 8. Long ways to get back to where I was, but felt pretty good about it. I have been doing lots of incline and seated overhead, which I got a set of 5 @225 last week.

Deads are progressing nicely, as I was taking it slow. Yesterday did 4x3 @ 455 and 1xAMRAP and got 10. According to the rep calculator, that would put me at 607, and I still have lots of progress to make. I think a 630+ by June should be a non-issue.

Squats are still minimal as my groin bugs the shit out of me, but is feeling better. I'v just been doing sets of 20 @ 225 to try and keep some legs under me.

 

[Ironlyfe80]

Did some bench today. Felt pretty good.
3x5 @365
1x8 @315
Ohp
4x8 @ 185

Then some accessory work.

I'm excited to be lifting some heavy weights again. It's got me thinking about my next comp.

 

[Ironlyfe80]

Signed up to do a meet in 12 weeks. Let the fun begin.

 

[Ironlyfe80]

So I signed up for the 308 weight division. This mornning I was 264. I have 12 weeks to add at least 12 lbs. Shouldn't be too hard, but want to keep the chub to a minimum. Worst comes to worst if I'm a little light before weigh ins, I'll just drink a lot of fluid.

I'll be trying to achieve a master's total, and if I do I'll qualify for nationals in Vegas.

 

[Kakarot]

So I signed up for the 308 weight division. This mornning I was 264. I have 12 weeks to add at least 12 lbs. Shouldn't be too hard, but want to keep the chub to a minimum. Worst comes to worst if I'm a little light before weigh ins, I'll just drink a lot of fluid.

I'll be trying to achieve a master's total, and if I do I'll qualify for nationals in Vegas.

Damn someone actually bulking into a comp

 

[Johnny442]

So I signed up for the 308 weight division. This mornning I was 264. I have 12 weeks to add at least 12 lbs. Shouldn't be too hard, but want to keep the chub to a minimum. Worst comes to worst if I'm a little light before weigh ins, I'll just drink a lot of fluid.

I'll be trying to achieve a master's total, and if I do I'll qualify for nationals in Vegas.

Throw some drol in there the last 4 weeks and you’ll have no problem. Shit put 15lbs on me both times I ran it!

 

[Ironlyfe80]

Throw some drol in there the last 4 weeks and you’ll have no problem. Shit put 15lbs on me both times I ran it!

I used it before my last comp and worked well. I have tons left. Either that or sdrol...

 

[Johnny442]

I enjoyed it as well, even though it caused me to miss weight! Not that it really matters considering I’m old and weak. Haven’t tried sdrol, but I’m interested!

 

[Ironlyfe80]

Well first week of prep has come well. I'm feeling really good and all the nagging injuries I had are better.
Monday
Deads (speed) 15x2 @315. Moved very fast
Double pause bench 5x5 @ 275
Paused deads to knee 1x5 @ 405 4x5 @ 365

Wed
Comp bench 5x5 @365
Paused squats 1x3 @275 4x3 @225 (kept it light but groin felt good)
Floor press 1x7 @315 4x5 @315

Fri
Comp squats 1x3 @ 405 (most weight I've squatted since initial groin tear back in May) 4x3 @365
Sumo block pulls 3x1 @545 (pr for sumo block pulls)

I'm excited to be feeling better. It felt great to put a little weight on my back. Can't wait to see what the next 11 weeks brings.

 

[Ironlyfe80]

9 weeks out from my next meet. I strained my hammy a couple weeks ago, so I've been taking it easy. Next week I'll start my full prep. Today I did some testing to see where I am at. I hit 445 pretty easy on bench press, which I am really pleased with, figuring last meet I hit 451 @ 303 lbs and this morning I weight 264. I'm hoping to get at least 470 at the meet.

I worked up to an easy 405 on squat, but my hammy started acting up so I quit there. I didn't do any deads at all due to my hammy.

One of these times I'll be able to peak for a meet with no injuries.

 

[theprodgicalson]

"You don't wanna pull a hammy!"

Sorry I had to. Glad bench is going well at least!

 

[Ironlyfe80]

"You don't wanna pull a hammy!"

Sorry I had to. Glad bench is going well at least!

At least the hammy is minor. Should be full speed within a couple weeks. Looking for a masters total to qualify for nationals.

 

[Ironlyfe80]

Good work today.
Did paused squats 5x5 @315
Seated over head press
1x10 @135
1x5 @ 185
1x3 @ 205, 225, 245 and 255 (pr)
And machine overhead triceps extensions 3x20.

 

[ickyrica]

255*3 overhead press? Fucking beastly dude.

 

[Ironlyfe80]

They were seated though. I don't like standing overhead that much. I'm feeling pretty strong and haven't even really started prepping for my meet.

255*3 overhead press? Fucking beastly dude.

 

[Ironlyfe80]

Started my 8 week meet prep/peak routine this week. Going pretty good so far. Hamstring is feeling pretty good and my groin doesn't seem to bother me much anymore.

Monday
Deadlifts 15x2 @315- felt really explosive. Felt no strain on my hamstring.
Double paused bench 5x5 @ 315 by the 5th set was definitely at a 9 RPE
Paused Deadlifts to knees 5x5 @ 315 super easy-didn't want to stress my hamstring so I took it easy. Next week is 5x5 so I'll find out if it's fully healed by then. It feels like it is.

Wednesday
Comp bench 5x5 @ 375 felt good
5 sec pause squat 5x3 @ 275. Too easy. Next week I'll increase to 315.
Floor press @ 315 1x7 and 4x5

Tomorrow is a heavy triple on squats with some back down sets and sumo block pulls..I suppose those will test my hamstring too. I'll update tomorrow.

 

[Ironlyfe80]

Squats
1x3 @ 435 4x3 @385 most I'v done since my groin injury last March. Felt pretty good. Zero issues with hamstring.
Sumo block pulls
Worked up to 3x1 @ 500. Definitely not a PR,but it is the weight I reinjuried my hamstring two weeks ago. No strain on my hamstring today. I will continue to add intensity each week until the meet.