Week ending 24/3/13

Monday – Heavy squat, Heavy bench @ gym
  • 2 x Mobility plex
  • Squat: 2 x 2 @ 95kg (easy 🙂 )
  • Bench with pause: 1 @ 62.5kg (failed 2nd rep). Failed 62.5kg x 2.

Tuesday – Rest

Wednesday – Deadlift
  • Deadlift: 5 @ 70kg, 6 x 1 @ 100kg
Thursday – Core, Light bench @ gym
AM: 25 min walk (not counted towards total)
PM: @ gym
  • Double KB windmill: 5 @ 2 x 12kg, 2 x 16kg, 2 x 20kg
  • DB Renegade row: 3 x 8 @ 35lb
  • Narrow grip bench: 3 x 5 @ 40kg
  • 3 x 5 Lying leg twists
Friday – Rest
  • 2 x 15 min walk (not counted towards total)

Saturday – Rest

Sunday – Powerlifting comp 🙂

Total training: 2.5 hours
Nutrition: Perfect, with 4 x treats (2 treat meals and 2 treat snacks)

This week was tapering for the Australian Powerlifting Champs.

On Monday my squat went well. It was surprisingly easy. I had time before work to do bench afterwards, and the big burly powerlifter dude was in the gym, so I asked him to lift off and spot for my bench. His lift off is different to what I’m used to, and he gave me a tip, which I tried to put into practise, but it didn’t really work for me. That’s not why I failed so many reps, but I don’t like benching at the gym because I don’t like their set up, so maybe if I trained at home it would have gone better. I don’t know.

For deadlift training I decided not to push it. My back was feeling good and instead of struggling to do 2x2s that I would usually do the week of the comp, I decided to pull a few singles at a moderate weight. That was nice and easy.

Then I had a few days left before the comp to chill. I didn’t want to do nothing, so I took a few walks – looking for our lost cat – and also did a quick 30 minute core/light bench session at the gym.

I also ordered some proughnuts from ChocChilliMango so I would have something super delicious, healthy, easy to pack and easy to eat & digest when you’re up and about in a powerlifting comp. I will have more to say on nutrition at some point for training, pre comp and during comp. I think I’ve worked it out. For myself at least.

Nutrition-wise, I did have quite a few more treats than usual – but they were mostly small. Sunday after my comp I treated myself to some ice cream and chocolate 😀


2 thoughts on “Week ending 24/3/13

  1. chocolatechillimango

    I haven’t had proper ice cream or chocolates for AGES. Would be great to hear what you found works for comp prep nutrition too and how it is different from normal training.


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