Training Update: 10 Days Out

deadlift openerLong time, no blog.

I’ve been away from the keyboard for awhile and spending more time reading, lifting and learning. Sounds pretty good, right?

My life for the past few weeks has been consumed by work, midterms and training for the 2013 APF New York State Spring Iron Frenzy. It will be my fourth powerlifting meet (the first outside the comfort of my home state of Vermont) and I’m ready to shatter some PRs.

In the past I’ve trained hard and I’ve trained smart, but rarely at the same time. Two meets ago, I was almost “too smart” and posted a lousy total. Last year, I had my first 9-for-9 meet with four PRs but wound up with a mangled shoulder from training all-brawn, no-brains. But the past 12 weeks of training have been the best of my life because I’m training harder AND smarter than I ever have.

With midterms done, I’ll have a quick breather from academics to focus on crushing weight at the meet. I don’t think the studying made me any stronger, but I now know more about the renal system than I’ll probably ever need to know. Hell, three weeks ago all I knew about kidneys was they looked like beans. Either way, I’m one step closer to becoming a Master of Puppets Exercise Science.

It’s been nearly two months since my last training update, so I won’t bore you with every little detail. Here are some highlights from the past couple months (links to the time in the video provided):

  • Feb. 22: Overhead Press – 200×1 (PR) 0:04
  • Mar. 3: Squat – 315×20
  • Mar. 6: Squat – 375×10 0:12
  • Mar. 7: Hang Snatch – 135×6 x2 sets
  • Mar. 14: Squat – 405×7 (Rep PR) 1:10Deficit Deadlifts w/ Pause – 325×2 x4 sets 1:56
  • Mar. 15: Overhead Press – 165×5 x2 sets
  • Mar. 18: Deadlift – 460×3,3,2 (after missing a single at 475 exactly 1 month earlier)
  • Mar. 21: Squat – 435×4 (Rep PR)
  • Mar. 23: Overhead Press – 175x3x3
  • Mar. 25: Deadlift: 495×1 (2:08), 505×1 (2:16), 485×2
  • Mar. 26: Bench Press: 295x2x2, 305×1
  • Mar. 28: Squat: 450x2x2 (Rep PRs after missing 2nd rep at 455 four weeks earlier) 2:32
  • Apr. 1: Deadlift Opener – 485 (3:16)

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Noteworthy stuff: I’ve been smashing stuff in the 5-8 rep range and the carryover to doubles and triples has been pretty amazing. I’ve fallen in love with high rep squats. The overhead press has been getting more “heavy” attention than my bench, which I’ve been cautious with and sticking to high reps/volume as opposed to the heavy stuff. Deficit deadlifts with a pause are going to earn me a 600 pound deadlift within a year.

I had the privilege of training at some awesome places with some awesome people, including my buddy’s basement in OhioLimitless Strength and Conditioning in Florida with former University of Florida strength coach (and 700-pound deadlifter) Ken Morris, and an impromptu lift with Vermont’s newest fitness celeb Joy Victoria.

Rep PRs galore for the squat, touched 500+ on deadlifts for the first time in a year and hit my opener like cake. It’s almost go time…

4 thoughts on “Training Update: 10 Days Out”

  1. Pingback: Powerlifting Meet Recap: APF NY State Spring Iron Frenzy | TONY BONVECHIO

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