Reactive Training Systems

Nick U · Senior Member

RE: Nick's Training Log

Nick U · Senior Member

Maintenance Week nationals next week

Resting ht rate avg - 52

Suit Squat w/o wraps
80% goal 450

405raw- 1 @ 9-10 (bar is bent again apparently, 600+ last week must have done it in) I need better equipment)
455-4@9, really fighting the bent bar, it tries to shift on the descent, luckily the grip tape has fixed the sliding problem though
425-4@8
time

3 bd 80%

315-4@8-9 119bpm after set
335-4@9ish 132bpm after set jumped from 89 to 132 43bpm change
355-4@9ish 129bpm after 57bpm change

had to cut it short here, damn mandatory breakfast, 71 days left!

nice and easy workout, really pissed off about the bar, why do gyms buy cheap bars? There are some things in life that you shouldn't try to save money on, my list of things that are always worth the extra buck

1) Powerlifting equipment - PRs don't come easy, if you can buy one do it
2) Plastic surgery - A bag of sand is not the same as silicon
3) Condoms - do I have to explain this one

Nick U · Senior Member

Well I just finished lifting at collegiate nationals. This has been the most disapointing meet of my life. I bombed out on squat, three reds on depth on my first two and just didn't have the gas to do it again on my third but it would have been called high. I will post the video when I get home. The first is probably the one I disagree with the most but I am going to take a lesson from Big Mike and move forward to my next meet. Although its a stinger to bomb out on your last collegiate nationals. This is also my first time bombing out in 15 meets. A lesson I learned from Mike long ago was that you should expect to do well in a meet and I always do. So with this philosophy bombing out is more of a shock than anything else. However unlike Mike I withdrew from the contest, I could have probably turned some heads with my bench and felt a bit better about myself but even beating a state record would have been bitter sweet since it would not have counted. Ok so I'll move forward and figure out what to do next to qualifty for Men's open.

If anyone can offer some advice on re focusing after this type of thing, I could use the pick me up. Thanks to all, what a sport this is when the worse you do the more motivated you become.

Mike Tuchscherer · Guru

Nick U wrote:

what a sport this is when the worse you do the more motivated you become.

I think that about sums it up right there. You'll be fine because that's how you've decided to be.

There are 2 kinds of powerlifters... those who have bombed out and those who will.

Nick U · Senior Member

Thanks Mike. I had a strange realization at my after meet dinner. I considered all the different conspiracy theories and other crazy ideas that we use to justify our outcomes, but I noticed that when someone asks you to describe how your meet went there is only one way to describe it "I bombed out" no other explanation describes what really happened. The other weird thing that happens is when you consider what you do following a meet, if you do horrible and finish last, if you bomb out, or even if you win, the thing you do after the meet is always the same. Train for your next meet.

Nick U · Senior Member

Ok, I've moved back to a traditional RTS program to prep for my meet in at the end of may to qualify for nationals. In addition I've turned it into a five day split with two recovery workouts and three pl workouts. To make up for the additional days I cut down to two main slots per pl workout. I've adjusted the stress calculations accordingly.

resting hr 45 bpm (taken upon waking)

Low (about 4' below) Box Squat 80% 4 @ 9

235-4@8
255-4@8-9
265-4@9ish
265-4@9
245-4@8
time

Incline Bench 80%

245-4@8-9
255-4@9
235-3x4 @9

Weighted Bridges

Well this was certainly an eye opening workout on the squats. I decided to pretend that my squats at nationals actually weren't deep enough and work on that region of my squat with deep box squats. Wow, I didn't realize how weak I was that deep in the hole. Definitly not going to ignore this region anymore. Its embarrassing right now but I'll bet it comes up quick. It was even worse when I laid down on the incline and benched almost the same as I squatted.

-- Edited by Nick U on Wednesday 1st of April 2009 01:29:02 AM

Mike Tuchscherer · Guru

How high is the box?

Nick U · Senior Member

10" with a 1" pad, the top of my knee in olympic shoes is 23.5 inchs from the ground

-- Edited by Nick U on Wednesday 1st of April 2009 04:14:31 PM

Nick U · Senior Member

http://www.ironscene.com/videos/2687_three_reds_on_depth

here is the link to the video of my squat at nationals. I got three reds on it for depth. I still am not convinced, but I could be not looking at it right.

Mike Tuchscherer · Guru

Absolutely no way that was a bad squat.

BobW · Senior Member

I am not a powerlifter, but you wuz robbed man.

Nick U · Senior Member

Yeah something felt fishy about all that but there is nothing I can do except look forward to the next meet.

Recovery Day

Sprints 100m 1:30 rest
starting Hr = 67bpm
1-:35
2-:30
3-:33
4-:36
5-:35
6-:36
7-:38
8-:39
ending hr 150bpm

Front Raise
55-4x10@7

D-Bell Bench
75s-4x10@7

weighted situps
Band Duckwalks

The band duckwalks are a tip I got from a strength and conditioning coach here at the academy. I was looking for something to improve strength and hip mobility and she suggested these. Basically I put a doubled mini band around my ankles, squat down and take wide steps down the hall and back. Looks gay as hell but it really did hit the outside of my hips and afterwards I felt them relax which is a welcome feeling.

Brady Stewart · Senior Member

Sorry about your bomb. The squat looked just fine to me. I can't believe you got all 3 reds. Thats a bit strange.

Nick U · Senior Member

Thanks Brady, I'm almost done with that long overdue article, had to refocus on an astro GR for tonight but shoudl be done this weekend.
Here is a video of the second attempt at 600lbs, its slow because I spent all my rest time arguing with the head table, they told me that I didn't contest the lift soon enough the first time, apparently you have to do it immediatly and I waited to take my wraps off. I contested this one too but they said they watched it and it was definitly high. I guess I just need to go deeper.

http://www.ironscene.com/videos/2694_more_reds

Grant Gavran · Senior Member

are you sure it was depth. i saw that front guy throwing up a blue card, i always thought red was depth (i have gotten that card a lot). hahahah maybe the rules have changed since i competed in november.