Trap Bar Deadlift Fun

Had some fun with trap bar deads tonight:

160/5, 250/5, 340/5, 430/3, 480/1, 520/1, 560/0, 430/5, 430/10 (10RM)

560 would have been a 9 pound PR...it slipped out of my hands near the top. If I used chalk, I think I would have been good for it. 

My previous 10RM was 406 two years ago, so not bad there.

2023 Steel Mill Iron Showdown Results

I competed in my second ever full powerlifting meet on March 18, 2023 at Steel Mill Fleming Island in Florida. It was a USPA drug tested competition run by USPA South Carolina.

I ended up coming away with Florida state records in my age and weight class for the squat, bench press, and deadlift. (110kg, age 45-49)

Squats: Opened with 408, which qualified for the record. I then failed two consecutive attempts at 435. That was pretty frustrating because I’ve done that weight and more many times in the gym. The first failure was due to up and down movement. I am not really sure why I failed the second time. It may have been because of slight knee movement prior to racking the weight. It looked like a good rep to me on video. Shrug. 

Bench: I was good on all three attempts: 254, 270, & 276. Nailing that 276 in competition was pretty exciting and it represents an 11 pound meet PR. 

Deadlift: Also successful in all three: 485, 513, 546. 485 flew and 513 was also fast. Based on that, I decided to wing it and try an all time PR @ 546. Three white lights and a 22 pound meet PR resulted.

State Records:

Squat: 408

Bench: 276

Deadlift: 546

Special thanks to my wife for supporting me and for driving up and back to be my handler and to take videos. Another special shout-out to our babysitter for helping us out big time!

I’d also like to mention the various folks I’ve met in Florida that have encouraged me to give this sport a try. There is no way I would have ever done this if I never walked in to Power Strength Gym in Orlando some 5 years ago.

Iron Revolution, Week 7, Day 3

Last true session before the meet next Saturday.

Deadlifts (3x1)

465/1,1,1 (all three moved slow)

GHR (5x10)

Pull Ups (50; assisted pull up machine)

Triceps Pushdowns (3x35)

Ab Wheel (3x10)

* I was not in love with how deadlifts moved today, considering I'd like to open in the 485-495 range. Overall, I'd rate this meet prep as subpar. My all time PRs, 475-290-540, do not appear to be in play next week. However, maybe I can set some new meet PRs, which currently sit at 430-265-524.

Tomorrow, I will set up my squat and bench press openers, then do a super light session on Wednesday, and then off we go on Saturday. 

Iron Revolution, Week 7, Day 2

Squats 

395/2

Paused Speed Bench (3x3, 60%, 45 seconds rest)

165/3x3

Shoulder Press (3x3, machine)

Good Mornings (5x5, SSB)

185/5, 205/5, 215/5, 215/5, 215/5

Chins

50 total reps

JM Press (5x8)

75/8, 80/8, 85/8, 85/8, 85/8

Hanging Leg Raise (3x10)

9 days out!!

Iron Revolution, Week 7, Day 1

Bench (1x2, 90%)

250/2 (both reps flew... this will probably be my opener)

3-5 Board Bench (3x3)

265/3, 270/3, 270/3

Shrugs (4x12)

Barbell Rows (5x5)

185/5, 195/5, 205/5, 215/5, 225/5

Single Arm Farmers Walk

4x25 yards each hand

100 lb. DBs

Iron Revolution, Week 6, Day 3

Paused Speed Squats (8x2, 55%, < 60 second rest intervals)

260/8x2

Bench Press (3x1,85%)

235/1,1,1

Deadlifts (3x1)

485/1, 505/1, 515/1

   *All three reps were solid.

GHR (5x8)

Pull Ups (45; assisted pull up machine)

Triceps Pushdowns (3x30)

Russian Twists (3x30 seconds each)

Iron Revolution, Week 6, Day 2

Squats 

425/1, 440/1, 440/1

Both singles @440 were probably a little high, if I was being honest. This is probably what I am going to target as a third attempt. It wouldn't be a gym PR, but it would be a meet PR. 

Paused Speed Bench (5x3, 50%, 45 seconds rest)

150/5x3

Shoulder Press (3x3)

DB's: 80's/3, 85's/3, 85's/3 (this is actually a 3RM... could have done more reps if I was actually attempting a rep max)

Good Mornings (5x5, SSB)

185/5, 195/5, 205/5, 215/5, 225/5

Chins

45 total reps

JM Press (4x10)

65/10, 70/10, 75/10, 75/10

Hanging Leg Raise (3x8)