Tuesday, November 30, 2021
Trap Bar Deadlift PR
Saturday, November 27, 2021
SSB Fun
Friday, November 26, 2021
Upper Body
Monday, November 22, 2021
2021 Miami Throwdown Competition Results (USPA)
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!
Thursday, November 18, 2021
2021-1: Week 16, Day 3
Day 3 - Super Light SBD
Tuesday, November 16, 2021
2021-1: Week 16, Day 2
Day 2 - Light Bench
Monday, November 15, 2021
2021-1: Week 16, Day 1
Saturday, November 13, 2021
2021-1: Week 15, Day 5
Accessory stuff
Friday, November 12, 2021
2021-1: Week 15, Day 4
Light everything
Thursday, November 11, 2021
2021-1: Week 15, Day 3
Tuesday, November 9, 2021
2021-1: Week 15, Day 2
Day 2 - Light Bench
Monday, November 8, 2021
2021-1: Week 15, Day 1
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
Friday, November 5, 2021
2021-1: Week 14, Day 4
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)
Thursday, November 4, 2021
2021-1: Week 14, Day 3
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
Tuesday, November 2, 2021
2021-1: Week 14, Day 2
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)
Monday, November 1, 2021
2021-1: Week 14, Day 1
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)