Trap Bar Deadlift PR

Trap Bar Deadlifts

156/7, 266/4, 376/1, 486/1, 536/1 (PR), 551/1 (PR), 376/8, 376/8, 376/8

    * Previous PR was 531.

    * I tried 551 in February and wasn't close. At that point, I set a goal to hit it by the end of this year. Fast forward to today and here we are!

Trap Bar Rows

116/10, 136/8, 136/8, 136/8

Upright Rows

95/8, 95/8, 95/8, 95/8, 95/8

SSB Fun

Warm Up:

   Glute Bridge, 3x15+

   GHD Back Extensions, 2x20

   Banded Good Mornings, 2x20

SSB Squats

155/7, 245/4, 295/2, 335/1

370/1 (PR), 385/1 (PR), 305/8 (8RM), 245/18 (18RM)

   (Previous 1RM was 365. 385 was a true grinder.)

SSB Good Mornings

175/10, 175/10, 175/10, 175/10

Planks

1:00, 1:00, 1:00

Upper Body

First day in the gym since the competition. As I will be traveling a lot in December, I am not going to run any formal programming until I get back in January. 

Incline Bench Press

165/8, 175/8, 185/8, 195/5

Overhead Press

135/8, 135/8, 135/7

Barbell Rows

165/8, 175/8, 185/8, 185/8

Lat PDs (3 sets)

Superset Rope Pushdowns & Ez Bar Curls (3 sets)

Abs (3 sets)

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!

2021-1: Week 16, Day 3

Day 3 - Super Light SBD

Squat 3x8 at 155

Bench 4x10 at 115

Deadlift 3x6 at 195

Jack Knife 2x12/side

DB Side Bend 2x20/side - heavy

Lat Pulldown 4x15

* Well, that's the last workout before the meet on Sunday... will post results when I get back next week. 

I'd love to hit a squat PR and total 1200...... let's go!

2021-1: Week 16, Day 2

Day 2 - Light Bench

Band Pull Apart 2x30

DB Incline Fly 3x10 - moderate weight  (40's, 45's, 45's)

Single Arm Lat Pullover 4x12/side

Competition Bench Press with Pause 4x3 at 70% (195/3, 195/3, 195/3, 195/3)

Close Grip Bench plus mini bands 3x3 at 70% (195/3, 195/3, 195/3)

Banded Tricep Extension 100 reps - split up however you'd like

* One more super light day on Thursday, and away we go!

2021-1: Week 16, Day 1

Day 1 - Light Squat

Banded Step Out 3x20/side

Reverse Lunge (traveling) 3x12/side

GHD Back Extension 2x20

Competition Squat 4x3 at 70% (300/3, 300/3, 300/3, 300/3)

SSB Goodmorning 3x10 (205/10, 205/10, 205/10)

Hanging Knee Raise 2x20 

2021-1: Week 15, Day 5

Accessory stuff

90-90 Rotation 3x15

DB Row 4x15/side (70's)

Facepull 4x20

DB Shoulder Press 4x8 working heavier each set  (55's, 60's, 65's, 70's)

Superset Rope Tricep Extension and DB Hammer Curl 4x20/each (20lb DBs for curls)

2021-1: Week 15, Day 4

Light everything

Squat 3x10 at 155

Bench 4x12 at 115

Deadlift 3x8 at 185

Jack Knife 4x12/side

DB Side Bend 3x20/side - heavy

Lat Pulldown 4x15

2021-1: Week 15, Day 3

Openers

Foam Roll the whole body

Single Leg Glute Bridge 3x10/side

Banded Good Morning 2x20

Work up to Squat opener - 375x1

Work up to Bench opener - 255x1

Work up to Deadlift opener - 465x1

* They all moved well. No complaints at all. 

2021-1: Week 15, Day 2

Day 2 - Light Bench

Band Pull Apart 2x30

DB Incline Fly 3x12 - moderate weight

Single Arm Lat Pullover 3x12/side

Competition Bench Press with Pause 6x4 at 60%  (170/4, 170/4, 170/4, 170/4, 170/4, 170/4)

Close Grip Bench plus mini bands 3x4 at 65%  (185/4, 185/4, 185/4)

Banded Tricep Extension 100 reps - split up however you'd like

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

Reverse Lunge (traveling) 3x12/side

GHD Back Extension 2x20

Competition Squat 5x4 at 60%  (255/4, 255/4, 255/4, 255/4, 255/4)

SSB Good Morning 4x10  (205/10, 205/10, 205/10, 205/10)

Hanging Knee Raise holding Med Ball 3x15

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)

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

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)

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)