Powerlifting Update

My first powerlifting meet was Saturday the 6th. in San Diego. It was the California State games. I'm pleased to say that I finished 3rd. This is out of 4 mind you, but I did beat someone. For those that don't know and care to, powerlifting is 3 lifts, Squat, Bench Press, and Deadlift. In a meet we get 3 attempts at each to put up our best numbers. The meet went like this:

First up is the squat. My first attempt was 160kg (352 lbs). I lifted this one without much problems. Next up Max and I decided to move the weight to 172.5kg (379.5 lbs). I missed. The spotters had to save my ass. Lucky for me they were on the spot. Next lift, my last attempt the weight stayed the same, 172.5kg. I squatted it fine, stepped forward too early to start moving the weight to the rack, and was called a "No lift" by the 2 of the 3 judges. Real bummer. I was not happy to say the least. Final weight - 160kg (352 lbs)

Next up was bench. Warm up went great, felt strong and ready to go. Opening attempt was 112kg (246.2 lbs), went up no problems. Second attempt, 120kg (264 lbs) again, no problems. Third attempt, 125kg (275 lbs), nothing to it. I was happy with these three. To come back from missing 2 squats was a interesting, my mind kept wanting to replay the events, to draw my attention to them. Max was a good reminder to let go, focus on the present situation. 

After the bench was deadlift. My back was killing me. I spent all possible moments trying to manage it. My fear was that I would let a non-injury pull me out of the event. Everyone has pain at these things, everyone is uncomfortable and tired come the deadlift and I was no exception. It's always something to overcome. I decided to lower my opener from 197.5 (434.5) down to 187.5 (412.5 lbs). It's not that much, but in the moment, I wanted to confidence more than a big number. Got it. Went up smooth and easy, I could have stayed with 197.5, but who knew? Next lift was 197.5, no struggle there. At the top of the lift, I felt the bar start to slip out of my right hand and all I could think was, "don't drop this fucking bar, you picked it up already!" Got the judges command to drop and I was quick to do so. Next and last lift of the day. I felt a sense of fear. I couldn't see the board when I was supposed to go, didn't know how much weight Max had decided to put on there for me, I started to panic a bit, but I was in. I had decided I was going to lift the bar no matter what. I found out I was lifting 207.5kg (456.5 lbs) and I had time to relax still. When it came time to lift, I was ready to be done, it was hard to keep my focus on doing the task before I started celebrating my first competition. When I walked out, I could see everyone looking at me, but the only thought I had was pulling and grinding that bar up no matter what. Two steps towards the platform and my vision shrunk to only the bar, maybe even only a few feet of the bar a little wider then my hands. I could faintly hear people and see the judge, couple breaths and I was ready to go. Bar went up without too much struggle and I felt a huge sense of relief, I was done, I finished it.

First of what I hope is many Powerlifting meets in the bag. 3rd place too. In the end I totalled 492.5kg (1,083.5 lbs) which quite honestly isn't much in the scheme of things, but I'm happy to be in the game at all. I'll have to post the pics and video's on here when I get them. 

Squat

1. 160kg

2. 172.5kg (miss)

3. 172.5kg (1/3 miss by decision)

Bench

1. 112.5 kg

2. 120 kg

3. 125 kg

Deadlift

1. 187.5 kg

2. 197.5 kg

3. 207.5 kg

Total - 492.5kg 

A corner turned

For the last 2 or 3 years my personal life has absorbed all of my resources. Rightly so, but difficult. I have no regrets for the decisions I had to make in terms of personal sacrifice, but it's been a long road. 

It was only a couple weeks ago that I went to SLC to visit a group I consider to be my mentors, for a seminar. It's no surprise to those who are around me how much I get from this group in SLC and I always come back from my visits there with a new perspective. This time was no different. There isn't anything magical about it, there was no single moment when things turned for me, but there is defintly a before my trip, and an, after my trip. People around me have commented on it too. Their comments have been along the lines of me being more harsh, but after the last few weeks, it's being described more and more as honest, simple, or short almost. I wouldn't say that I am, more honest or harsh now then I was, I just feel like I'm "back." I appreciate honesty, but it's more like honest with yourself.

Recently (Sunday of this week) I decided I was going to pursue Powerlifting. I feel charged up, desire, passion again. The "X" factor I suppose. 

Let's see how much weight I can lift, how far I can take this thing. 

A corner has been turned and I don't know where this road ends, but it feels good to stand again, to explore this mind and body that my spirit resides in. I'll keep you posted as it goes. My hope is that I can lead by example, this idea of a fully integrated life where Mind, Body, Spirit are inseparable. If anyone is reading this thing, feel free to ask me questions on any topic. Until next time, as my teacher used to tell me; "keep going, keep moving." KH

As for the workout today. It was a Max Effort day. I went for a 1RM pin pull. I hit 250kg fairly easily, then missed at 270kg. (too big a jump I guess). 

W/up:
Jobes Shoulder circuit + Heavy sled work @225# 2x through
Workout:
ME - DL pin-pull from knees (250kg)
Then:
GHR (heavy) 5x5@10#
Abs 1 - Hang Knee
Abs 2 - Seated ab crunch
Then:
standing good morning wide stance @ 70kg. 3x6

Random thoughts

It's been so long since I have posted my workout and the self discovery that comes along with it, that I almost feel like never posting on here again. Another part of me is thinking that I could spend the time to post everything I did since my last post and at least get the workouts on here for tracking purposes. I don't know. That seems overwelming and lately I'm easily overwelmed. My capacity for work has significantly decreased. I think it's stress related from being in morning. I guess we will just have to see if the motivation manifests.

It's ok, just be honest

"Of course, if I was committed to the sport I wouldn't live in Utah. One has to go where the sport is practiced by the best, and do it at similar intensity and volume if one wants to become one of the best. Anything less is less. I am so sick of hearing people claim how much they have sacrificed for their so-called passion, be it sport or career or both. Until you've quit your job, your girl/boyfriend/spouse, the city you are comfortable in, or the continent, the language you know, the comfort you are accustomed to ... well, until then you are just messing around and congratulating yourself so don't tell me about sweat and blood and suffering. Physically, in this context, that's so fucking easy. And tiring to hear about. We all need to honestly evaluate where we are on the scale of great/ good/ shitty/ sucks and accept it because one self-delusion always leads to another." -Mark Twight

Update

It's been too long since I last posted on here.

In retrospect, I believe it was out of embarrassment. My ego is very closely tied to weight on the bar, or my times on workouts. Keeping it hidden kept my ego intact.

My goal is to cut that away. I am not my ego. I believe that ego will lie and manipulate what is new and or challenging. Honest self assessment in relationship to the goal is always the first step in progress and personal evolution.  So here it is, my 2011 goals and my current performances.

Level 4	High Level		2011
	1RM	Goal	Difference		1RM	Goal	Difference
Back Squat	172	190	18	Chin	38	95	57
Press	83	95	12	Snatch	70	118.75	49
deadlift	194	238	44	OHS	96	142.5	47
Clean	108	143	35	Dip	35	95	60
Front Squat	125	143	18	Bent Row	140	142.5	3
Push Press	100	119	19	Jerk	110	142.5	33
Body Mass	95	86	-9
500m Row	1:30	1:27		400m Run	1:04	1:00
KB C&J 2x53#		150 @ 53#		800m Run		2:20
2k Row	7:04	6:30	1:37.5/500	1 mile Run		5:30
6k Row		21:05	1:45.4/500	5k Run		17:45
Half Marathon		1:20:31	1:54.5/500	10k Run		38:15

What's interesting is that I met a lot of my 2010 fitness goals.   Especially strength stuff, where during most of this last season I focused.  Imagine that, focus equals results. My biggest area to grow in is clearly endurance and body composition. My erg scores are way below par along with running over 400m. Sprinting I don't seem to have any problems, middle distance and up however, I struggle severely.   

Level 3	Intermediate		2010
	1RM	Goal	Difference		1RM	Goal	Difference
Back Squat	168	143	-26	Chin	38	71.25	33
Press	82	71	-11	Snatch	80	95	15
deadlift	197	190	-7	OHS	95	95	0
Clean	108	95	-13	Dip	34	71.25	37
Front Squat	105	95	-10	Bent Row	117	95	-22
Push Press	100	95	-5	Jerk	109	95	-14
Body Mass	95	86	-9
500m Row		1:30		2 mile		14 min.
SSST	152	150 @ 53#		400m Run	1:04	1:25
2k Row	nope	6:48	1:42/500	800m Run		2:50
5k Row	nope	18:15	1:48/500	1 mile Run		6:10
60m Row	nope	15,400m	1:56/500	5k Run	nope	19:00
				10k Run	nope	40:00

Strength

Warm Up:
Work up to working weight, mobility, stretching, etc btwn sets

Then:
Front Squat - 5x@80kg, 3x@90kg, max reps @ 105kg (6x) - I was really worried on this today.  I thought I might be too sore from Monday's workout to put in the effort needed on this one.  At rep 4 on the max reps, I started to cramp up again in my back.  The load is pulling my shoulder blades out too much and I cramp when I start the eccentric protion of the lift.  The bar stays stationary while my hips continue to drive up until I reach a point where the load is resting on my lower back supporting muscles.  I need to focus on driving my shoulders up from the bottom of the squat.

Snatch - 5x@50kg, 3x@60kg, max reps @ 67kg (9x) - I decided to move the explosive to #2 in the day.  This I think will be a massive improvement on the explosive lifting performance, but what ever is last will be sub-par. 

Chin - 5x@20kg, 3x@25kg, max reps @33kg

Push Press - 5x@65kg, 3x@75kg, max reps @ 85kg (6x)

Tough workout.  All the max reps support a slight increase in my strength levels.  My body mass has decreased to 210 and overall I'm feeling pretty optimistic about things.  I'm still walking like an old man though, sore legs like you wouldn't believe. 

Strength

warm up:
work up to working weight in 3 sets with mobility and static stretches inbetween

then:
Back Squat 5x@100kg; 3x@125kg, max reps @ 140kg (4 solo, 2 "spotted" my brother jumped in a little early on the spot, I was struggling to say the least.  I still think I could have gotten them solo)
Press - 5x@55kg, 3x@60kg, max reps @ 70kg (6x)
Deadlift - 5x@130kg, 3x@150kg, max reps @ 170kg (6x)
Clean - 5x@70kg, 1x@ 80kg - DNF.  tired.  I think I should move the explosive lift to either tuesday, thursday, or 1st exercise in the day.