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