My first full powerlifting competition is in the books and what a wonderful experience it was! We had a great group supporting each other at Unbranded Brewing Co. in Miami.
All I wanted to do was hit a squat PR and total at least 1200 pounds. Well, I met both of those goals and hit a deadlift PR to boot! I was also successful in 8 of 9 attempts, missing only the second bench press.
Results
Weight Class: 110kg (Weighed in at 105.8kg (233lbs.)); Masters 40-44
Squats: 375, 402, 430 (PR)
* I thought 430 was going to be in question, but that wasn't the case at all. I definitely had more in the tank. If this wasn't a meet, I would have put 440 on the bar and tried a fourth attempt.
Bench: 254, 265 (fail), 265
* Bench pressing... ugh. I have no idea how people are good this...it's a constant battle for me. 254 wasn't that fast. I am not sure why I was red lighted on the second attempt. The third was good, but it was a grind and a half.
Deadlift: 465, 502, 524 (PR)
* I was surprised at how fast 502 moved. 524 was an absolute grinder, but resulted in three white lights and a 9 pound PR.
Meet Total: 1219. This was good enough for first place in my weight/age class. Truthfully, I don't know if there was anyone else in the class.... I will find out when the official results are posted.
Videos of all lifts can be found on my Instagram page: @beetroot.mckinley
What a great day and I'm looking forward to the next!
Day 3 - Super Light SBD
Day 2 - Light Bench
Accessory stuff
Light everything
Day 2 - Light Bench
We are two weeks out from the meet, which is on 11/21/2021. I will be setting my openers this Thursday.
Day 1 - Light Squat
Banded Step Out 3x20/side
Foam Roll Glutes, Quads and Spine
Paused Deadlift (pause right below the knee) 4x4 at 65% (335/4, 335/4, 335/4, 335/4)
Competition Deadlift 1x1 at 80% (415/1- this flew)
Competition Bench Press 2x2 at 80% (225/2, 225/2), followed by 4x4 at 70% (195/4, 195/4, 195/4, 195/4)
Beltless Competition Squat 3x4 at 70% (300/4, 300/4, 300/4)
Windmill 3x10/side (not a fan of how my shoulder feels during these)
Foam Roll Glutes and Spine
Glute Bridge Band Pull Apart 3x10
2 Board Paused Bench 3x4 at 65% (185/4, 185/4, 185/4), followed by 4x2 at 80% (225/2, 225/2, 225/2, 225/2)
Close Grip Bench (touch n go) 3x10 at 45% (125/10, 125/10, 125/10)
Tempo Competition Squat against light bands - 4x3 at 65% (275/3, 275/3, 275/3, 275/3)
Jump Squat (holding KB in a sumo stance) 10 sets of 5 reps (80lb. KB)
GHD Paused Sit Up 4x18 holding a Med Ball
Superset Band Pull Apart and Band Pass Through 4x15 on each
Competition Bench Press with long pause 4x5 at 65% (185/5, 185/5, 185/5, 185/5), followed by 3x2 at 75% (210/2, 210/2, 210/2)
Wide Grip Larsen Spoto Press 4x6 at 60% (170/6, 170/6, 170/6, 170/6)
Neutral Grip Paused DB Press 4x10 (60's/10, 65's/10, 70's/10, 75's/10)
Single Arm Tricep Extension 4x20/arm (20lb. DB all sets)
Standing Banded Hip Abduction 4x20/leg
GHD Back Extension against medium band 3x15
SSB Tempo Squat 4x3 at 55% (235/3, 235/3, 235/3, 235/3)
Competition Paused Squat 5x4 at 70% (300/4, 300/4, 300/4, 300/4, 300/4)
SSB Good Morning 4x10 (175/10, 195/10, 195/10, 195/10)
KB Swing 10 sets of 30 seconds - 53 lb KB
Plank Row 4 x 60 seconds (40's, 30's, 20's, 20's)
Foam Roll Glutes, Quads and Spine
Paused Deadlift (pause right below the knee) 4x5 at 60% (310/5, 310/5, 310/5, 310/5)
Competition Deadlift 1x1 at 70% (365/1)
Competition Bench Press 2x2 at 75% (210/2, 210/2), followed by 4x5 at 65% (185/5, 185/5, 185/5, 185/5)
Beltless Competition Squat 3x5 at 65% (275/5, 275/5, 275/5)
Windmill 3x8/side
Foam Roll Glutes and Spine
Glute Bridge Band Pull Apart 3x10
Paused Bench: 225/1, 250/1, 275/1 (275 was slow, but I got it. I'd love to get this at the meet.)
2 Board Paused Bench 3x5 at 60% (170/5, 170/5, 170/5), followed by 4x3 at 70% (195/3, 195/3, 195/3, 195/3)
Close Grip Bench (touch n go) 3x12 at 40% (115/12, 115/12, 115/12)
Tempo Competition Squat against light bands - 4x4 at 60% (255/4, 255/4, 255/4, 255/4)
Jump Squat (holding KB in a sumo stance) 10 sets of 4 reps
GHD Paused Sit Up 4x15 holding a Med Ball
Superset Band Pull Apart and Band Pass Through 4x15 on each
Competition Bench Press with long pause 4x6 at 60% (170/6, 170/6, 170/6, 170/6), followed by 2x3 at 70% (195/3, 195/3)
Wide Grip Larsen Spoto Press 4x8 at 55% (155/8, 155/8, 155/8, 155/8)
Touch and Go Bench Press: 135/30
Neutral Grip Paused DB Press 4x12 (55's for all sets)
Single Arm Tricep Extension 4x20/arm (20, 15, 15, 15)
This was a 3 hour session!
Curtsy Lunge 3x12/side
Superman PVC Press 3x10
Comp Squat 4x3 at RPE 8.5 (365/3, 365/3, 375/3, 380/3 (3RM)), followed by 1x1 at RPE 8.5-9 (415/1)
90-90 superset with Band Pull Apart 3x20
Comp Bench 4x3 at RPE 8.5 (240/3, 240/3, 240/3, 240/3), followed by 3x1 at RPE 9 (260/1, 270/1, 275/0- ran out of gas)
Block Deadlift with Stiff Bar 4x1 at RPE 8.5 (465/1, 465/1, 475/1, 490/1), followed by 1x1 at RPE 9.5 (505/1) (the "block" consisted of 35 pound bumper plates)
Copenhagen Plank 6 sets 20 seconds with a Farmer's Carry Run in between each set.
DB Front Raise superset with DB Facepull 4x15 on each exercise (15/15, 15/15, 15/15, 15/15)
Wide Grip Tempo Bench Press 5x4 at RPE 8.5-9 (205/4, 205/4, 205/4, 210/4, 210/4)
Comp Bench Press 5x3 at RPE 8-9 - pausing all reps on the chest (230/3, 235/3, 240/3 (fudged the pause here), 230/3, 230/3)
Floor Cable Skull Crusher 5x12
Westside Push Up - simulating bench press form 4x12
Superset Barbell Row 5x10 (175/10, 175/10, 175/10, 175/10, 175/10) and Barbell Shoulder Press 5x10 (95/10, 95/10, 95/10, 95/10, 95/10)
Curtsy Lunge 3x10/side
Superman PVC Press 3x10
Comp Squat 4x4 at RPE 8.5 (345/4, 355/4, 360/4 (4RM), 360/4 (tied 4RM), followed by 1x2 at RPE 8.5 (390/2 (2RM))
90-90 superset with Band Pull Apart 3x20
Comp Bench 4x4 at RPE 8.5 (225/4, 235/4, 240/4, 240/4), followed by 1x2 at RPE 9 (255/2)
Block Deadlift with Stiff Bar 4x2 at RPE 8.5 (455/2, 455/2, 455/2, 455/2), followed by 1x2 at RPE 9 (480/2) (used a 35 pound bumper plate to create the block)
Copenhagen Plank 5 sets/ 30 seconds, 25 seconds, 20 seconds, 20 seconds, 20 seconds
Braced Glute Bridge 3x10/side
Back Extension 3x20 (40/20, 40/20, 40/20)
Stiff Bar Sumo Deadlift 4x6 at RPE 7.5-8. (315/6, 365/6, 365/6, 365/6)
Reverse Lunge superset with Double Kettlebell Swing 5x12 each exercise
Ring Knee Tuck 5 sets :30 seconds
Squat 5x2 at 85% (360/2, 360/2, 360/2, 360/2, 360/2)
Squat 3 competition singles at 95% (405/1, 405/1, 405/1)
Bench Press 5x2 at 85% (240/2, 240/2, 240/2, 240/2, 240/2)
Bench Press 2 competition singles at 95% (265/1, 270/1)
Deadlift 4x2 at 88% (450/2, 450/2, 450/2, 450/2)
Deadlift from deficit 3x1 at 93-95% (480/1) (I called it a day after the first set. This was a killer workout with a ton of volume at high percentages)
Jack Knife 3x12/each
* I really like how both squats and bench moved after all of that volume. Even though I was toast after the first set of deficit deads, I really like my overall performance today. Great confidence builder!)
Warm Up: topped out with two paused bench press singles @ 260. I moved in my grip a little. Felt great.
Close Grip Paused Bench 5 sets 2 reps at 85% (240/2, 240/2, 240/2, 240/2, 240/2)
Wide Grip Spoto Press 4x5 at RPE 8-9 (195/5, 200/5, 205/5, 205/5)
Pistol Grip DB Press 4x8 RPE 7 (65's/8, 65's/8, 65's/8, 65's/8)
Rope Tricep Extension 4x15
Rope Facepull 4x20
Squat (all equipment like in a meet) 4x4 at 80% (340/4, 340/4, 340/4, 340/4)
Squat 3x2 at 90% (375/2, 380/2, 385/2 (2RM))
High Bar Good Morning 5x5 at RPE 8.......I used the SSB, instead. (175/5, 195/5, 195/5, 200/5, 200/5)
Single Leg DB Stiff Leg 4x6/side (40, 45, 45, 45)
KB Side Bend 3x20 reps - at least 40 lbs (53lb. KB)
Squat 3x3 at 80% (340/3, 340/3, 340/3)
Squat 2 competition singles at 88% (375/1, 375/1)
Bench Press 4x3 at 80% (225/3, 225/3, 225/3, 225/3)
Bench Press 2 competition singles at 90% (255/1, 255/1)
Deadlift 2x3 at 80% (415/3, 415/3)
Deadlift from deficit 3x2 at 90% (465/2, 465/2, 465/2)
Jack Knife 3x12/each
Close Grip Paused Bench 6 sets 3 reps at 85% (240/3, 240/3, 240/3, 240/3, 240/3, 240/3) (moved fast!)
Wide Grip Spoto Press 4x6 at RPE 8 (190/6, 195/6, 195/6, 200/6)
Pistol Grip DB Press 4x10 RPE 8 (70's/10, 70's/10, 70's/10, 70's/10)
Rope Tricep Extension 4x30 (15 slow followed by 15 fast reps)
Rope Facepull 4x20
Squat (all equipment like in a meet) 4x7 at 65% (275/7, 275/7, 275/7, 275/7)
Squat 3x3 at 80% (340/3, 340/3, 340/3)
High Bar Good Morning 4x6 at RPE 8 (175/8, 175/8, 175/8, 175/8)
Single Leg DB Stiff Leg 4x8/side (30, 35, 35, 35)
KB Side Bend 3x20 reps - 44lb. KB
* I had to fight to get through this session- it was rough!
Close Grip Spoto 4x7 at RPE 8-8.5 (200/7, 210/7, 210/6, 200/8)
Paused DB Incline (explosive with push) 7 sets 5 reps - 45-60 seconds rest in between (65's/5, 65's/5, 65's/5, 65's/5, 75's/5)
Paused Lat Pulldown 4x12
Barbell Row 4x12 (155/12, 165/12, 165/12, 165/12)
Single Arm DB Shrug 4x16 (50, 50, 50, 50)
Close Grip Spoto 4x9 at RPE 7-7.5 (195/9, 200/9, 195/9, 185/9) (the last set was the only true Spoto because I forgot about the pause during the first three sets)
Paused DB Incline (explosive with push) 7 sets 5 reps - 45-60 seconds rest in between (60's/5, 60's/5, 60's/5, 60's/5, 60's/5, 60's/5, 70's/5.....I kept the rest periods around 45-50 seconds)
Paused Lat Pulldown 4x15
Barbell Row 4x15 (135/15, 135/15, 135/15, 135/15)
Single Arm DB Shrug 4x20/side (40, 40, 35, 35)
Standing Banded Hip Abduction 3x25/side - no rest
Foam Roll Spine and Glutes
Superman 3x8 - 2 seconds hold at the top of each rep
Competition Squat 4x2 at 80% (340/2, 340/2, 340/2, 340/2)
Competition Bench 5x2 at 85% (240/2, 240/2, 240/2, 240/2, 245/2)
Competition Deadlift 4x1 at 85% (440/1, 440/1, 440/1, 440/1)
Walk w/ holding 40lb DB under chin (each hand)
Posterior Pelvic Tilt Plank (glutes and abs flexed same time) 4 sets of 20 seconds
Banded Good Morning 3x30 reps
Banded Deadlift 5x5 (white bands) at 65-70% (335/5, 335/5, 355/5, 355/5, 365/5)
Sumo Stiff Leg Deadlift 4x10 (265/10, 265/10, 275/10, 285/10)
Wide Stance High Bar Squat 4x10 at 185 (goal here is max pain free range of motion)
Hanging Ab Crunch 5x20
Foam Roll Spine and Stretch Hip Flexor/Quads for 1 minute each
Band Pull Apart 3x20
Single Arm Band Pullover 3x20
Wide Grip Tempo Bench (each rep paused on chest) 5x5 at 70% (195/5, 195/5, 195/5, 195/5, 195/5), followed by 2x2 at 80% (225/2, 225/2)
Bonus: I threw in a random single @ 250 with a normal grip & tempo, just to see how it felt... moved pretty fast.
Wide Grip Floor Press 5x2 at 80% (225/2, 225/2, 225/2, 225/2, 235/2)
Incline Cable Tricep Extension 6x25
Underhand (competition bench width) Barbell Row 7x15 (185/15, 135/15, 185/15, 135/15, 135/15, 185/15 (this set was sloppy), 135/15
Standing Banded Hip Abduction 3x20
Superset GHD Back Extension and GHD Sit Up 2x20 on each
Beltless High Bar 3x3 at 70-75% (315/3, 315/3, 315/3)
Tempo Paused Competition Squat 3x4 at 65-70% (275/4, 295/4, 295/4, 305/4)
Tempo SSB Goodmorning 4x8 (165/8, 175/8, 175/8, 175/8)
Toe Touch 4x20/side
Standing Banded Hip Abduction 3x25/side - no rest
Foam Roll Spine and Glutes
Superman 3x8 - 2 seconds hold at the top of each rep
Competition Squat 3x3 at 75% (320/3, 320/3, 320/3)
Competition Bench 4x4 at 70% (200/4, 200/4, 200/4, 200/4)
Competition Deadlift 4x2 at 80% (415/2, 415/2, 415/2, 415/2)
Prowler Pull (like a row, use the rope) 5 full lengths of the rope - load anything over 100 lbs (140 lbs)
Posterior Pelvic Tilt Plank (glutes and abs flexed same time) 4 sets of 20 seconds
Banded Goodmorning 3x30 reps
Banded Deadlift 4x6 (white bands) at 60% (305/6, 305/6, 305/6, 305/6)
Sumo Stiff Leg Deadlift 4x12 (225/12, 225/12, 225/12, 245/12)
Wide Stance High Bar Squat 4x12 at 155 (goal here is max pain free range of motion) (this went much better than last week)
Hanging Ab Crunch 4x20
Standing Banded Hip Abduction 3x20
Superset GHD Back Extension and GHD Sit Up 2x20 on each
Beltless High Bar 3x4 at 60-65% (255/4, 275/4, 275/4)
Tempo Paused Competition Squat 3x6 at 60% (255/6, 255/6, 255/6) (depth was great)
Tempo SSB Goodmorning 4x10 (135/10, 145/10, 155/10, 155/10)
Toe Touch 4x15/side (these aren't the best for me.. managed 4x12)
Standing Banded Hip Abduction 3x25/side - no rest
Foam Roll Spine and Glutes
Superman 3x8 - 2 seconds hold at the top of each rep
Competition Squat 3x4 at 70% (300/4, 300/4, 300/4)
Competition Bench 4x5 at 65% (185/5, 185/5, 185/5, 185/5)
Competition Deadlift 4x2 at 75% (385/2, 385/2, 385/2, 385/2)
Prowler Pull (like a row, use the rope) 4 full lengths of the rope - load anything over 100 lbs (I used 135 pounds.)
Posterior Pelvic Tilt Plank (glutes and abs flexed same time) 4 sets of 20 seconds
Banded Good Morning 3x30 reps
Banded Deadlift 4x8 (thick bands) at 50% (255/8, 255/8, 255/8, 255/8)
Sumo Stiff Leg Deadlift 4x15 (205/15, 205/15, 205/15, 205/15)
Wide Stance High Bar Squat 4x15 at 135 (goal here is max pain free range of motion) (I only did 12 reps per set.. was dead at this point)
Foam Roll Spine and Stretch Hip Flexor/Quads for 1 minute each
Band Pull Apart 3x20
Single Arm Band Pullover 3x20
Wide Grip Tempo Bench (each rep paused on chest) 4x8 at 55% (150/8, 150/8, 150/8, 150/8), followed by 2x4 at 60% (170/4, 170/4)
Wide Grip Floor Press 5x3 at 70% (190/3, 195/3, 195/3, 195/3, 195/3)
Incline Cable Tricep Extension 4x25
Underhand (competition bench width) Barbell Row 5x15 (135/15, 135/15, 135/15, 135/15, 135/15)
Standing Banded Hip Abduction 3x20
Superset GHD Back Extension and GHD Sit Up 2x20 on each
Beltless High Bar 3x5 at 55% (225/5, 225/5, 225/5)
Tempo Paused Competition Squat 3x8 at 50% (205/8, 205/8, 205/8)
Tempo SSB Good Morning 4x12 (95/12, 105/12, 115/12, 125/12)
Toe Touch 4x10/side
Band Facepull 3x20
Low Incline Close Grip 3x5 at RPE 8-9 (195/5, 200/5, 200/5), then 4x2 at RPE 8-9 (210/2, 215/2, 215/2, 215/2)
High Incline Bench Press 5x8 pausing each rep on the chest at RPE 7-8 (155/8, 160/8, 160/8, 160/8, 160/8)
Superset Rear Delt Fly and Chest Supported DB Row 4x12 on each
Cable Lat Pullover 4x10-15 heavier each set
Superset Tempo Incline DB press and Standing DB Shoulder Press 4x12 on each exercise
Band External Rotation 3x20
Band Facepull 3x20
Low Incline Close Grip 3x6 at RPE 8-9 (185/6, 195/6, 200/6), then 3x4 at RPE 8-9 (205/4, 205/4, 195/4)
High Incline Bench Press 5x4 pausing each rep on the chest at RPE 8.5 (175/4, 180/4, 180/4, 180/3, 175/4)
Superset Rear Delt Fly and Chest Supported DB Row 4x15 on each
Cable Lat Pullover 4x12-15 - heavier this week but still simulating the pause in the bench press
Superset Tempo Incline DB press and Standing DB Shoulder Press 4x15 on each exercise
Banded Step Out 3x20/side no rest
GHD Back Extension 3x15 - hold 20 lbs.
Deficit Deadlift (4 second eccentric) 4x6 at 55% (270/6, 270/6, 270/6, 270/6)
Snatch Grip Deadlift 3x10 at 50% (245/10, 245/10, 245/10)
Lying Hamstring Curl 5x15 (5 slow reps, 5 normal reps, 5 slow reps)
Copenhagen Plank 4 sets 30 seconds each side (didn't get the full 30 seconds on all sets... these are rough)
Oblique Crunch 4x20/side
Single Arm Lat Pullover 3x15/side
Explosive Push Up - 8 sets of 3 reps - only 30 seconds in between each set
Wide Grip Double Paused Bench Press 5x6 at 55% (pause half way down, then on chest then all the way up) (145/6, 145/6, 145/6, 145/6, 145/6)
Close Grip 2 Board 3x6 at 70% (185/6, 185/6, 185/6)
Two Competition Singles at 85% (225/1, 230/1- both of these moved fast)
Incline Barbell Skull Crusher 5x15 (65/15, 65/15, 65/15, 65/15, 65/15)
Superset Banded Tricep Extension 4x30 with Pullups 4x10 (I did banded pullups this week...10, 8, 6, 7)
Superset Glute Bridge and KB Swing 3x20 on each done as a warmup
Corrective Lunge 3x6/leg - Stationary lunge but focusing on the back leg glute; maintain flexion throughout the entire lunge.
Beltless Tempo Paused High Bar Squat 4x6 at 55% - 90 seconds rest in between - (225/6, 225/6, 225/6, 225/6)
Beltless Tempo Paused High Bar Squat 1x4 at 65-70% (275/4)
Dorothy Goodmorning 4x10 - heels together and slight knee bend (105/10, 105/10, 115/10, 125/10)
Jack Knife 5x10/side - no rest in between each side
* Tempo paused squats on short rest are absolute torture.
Band External Rotation 3x20
Band Facepull 3x20
Low Incline Close Grip 3x8 at RPE 7-8 (165/8, 165/8, 175/8); then 3x6 at RPE 8-9 (185/6, 180/6, 185/6)
High Incline Bench Press 5x5 pausing each rep on the chest at RPE 7-8 (155/5, 165/5, 170/5, 170/5, 170/5)
Superset Rear Delt Fly and Chest Supported DB Row 4x20 on each
Cable Lat Pullover 4x15 - pause each rep like the bottom of a bench
Superset Tempo Incline DB press and Standing DB Shoulder Press 4x20 on each exercise
GHD Back Extension 3x15
Deficit Deadlift (4 second eccentric) 4x8 at 45% - full stop on the floor each rep (220/8, 220/8, 220/8, 220/8) (*the weight looks really light, but that's very deceptive.... these were really tough)
Snatch Grip Deadlift 3x12 at 35-40% (170/12, 180/12, 190/12)
Lying Hamstring Curl 5x15 (5 slow reps, 5 normal reps, 5 slow reps)
Copenhagen Plank 4 sets 20 seconds each side
Oblique Crunch 3x20/side
