5 Days and Counting: Fife Holiday Classic Details

I recently received the final details for my upcoming competition, the Fife Holiday Classic, which is 5 days away. Because of the larger-than-expected number of competitors, the meet was divided into two waves. My wave weighs in at noon, and will probably begin lifting between 1pm and 2pm. This morning I was down to 276.6 lbs., just 1.6 pounds shy of making weight, so my prospects are looking good.

If you'd like to watch me lift, or just see what powerlifting's all about, I recommend arriving at about 1pm. Competition will take place in the Fife High School gym, located at the following address:

5616 20th Street East
Tacoma, WA. 98424

Here is what I'm planning on lifting:

Exercise	First Attempt	Second Attempt	Third Attempt
Squat	210 kg. (462.7 lb.)	227.5 kg. (501.5 lb.)	237.5 kg. (523.5 lb.)
Bench Press	150 kg. (330.5 lb.)	157.5 kg. (347 lb.)	162.5 kg. (358 lb.)
Deadlift	227.5 kg. (500.5 lb.)	240 kg. (529 lb.)	252.5 kg. (556.5 lb.)

If successful on my third bench press attempt above, I will break the latest USAPL Washington State Men's Open record for RAW bench press in my weight class. Likewise, if successful on my third deadlift attempt, I will break the record for RAW total in my weight class. I'm somewhat confident that I'll successfully lift everything above with the exception of my last deadlift; I'm not sure I'll manage that. I'm comfortable with whatever turns out to be the Lord's will.

Day Four, Week Four: Deadlifts

Well I rebounded a bit from last week's disappointing deadlifts, successfully lifting 500 and then 530. However, I did not attempt heavier, as I'm sick and didn't want the pscyhological impact of failing a deadlift days before competition. The good news is I was down to 276.6 this morning, leaving only 1.6 pounds to lose in 5 days, which is well within reach.

Deadlift Day
Exercise	11/8 2010	11/15 2010	11/22 2010	11/29 2010
Deadlift	135x5	135x5	135x5	135x5
	225x3	225x3	225x3	225x3
	315x2	315x2	315x2	315x2
	405x1	405x1	405x1	405x1
	440x1	455x1	490x1	500x1
	460x1	485x1	510x1	530x1
	480x1	515x1	550x1
	500x1	535x1	530x1
	520x1
One-Arm Row	70x12*	75x12*	75x12*	75x12*
	80x12*	80x12*	80x12*	80x12*
	80x11*	80x11*	80x12*	85x10*
Box Squats (Explosive)	245x3†	250x3†	255x3†	260x3†
	255x3†	260x3†	265x3†	270x3†
	265x3†	270x3†	275x3†	280x3†
	275x2†	280x2†	285x2†	290x2†
	285x2†	290x2†	295x2†	300x2†
Rear Delt Fly	20x12*	20x12*	20x12*	20x12*
	25x12*	25x12*	25x12*	25x12*
	25x10*	25x10*	25x12*	30x9*
* Weight is per arm † Used adjustable height box at lowest setting, rather then traditional bench, increasing difficulty

Day Three, Week Four: Heavy Bench Press

On Friday I completed my last bench press workout before my upcoming competition, and although I felt weaker than the week before, I experienced the same problem the week leading up to my previous competition, so I think my prospects are looking good.

Squat Day
Exercise	11/5 2010	11/12 2010	11/19 2010	11/26 2010
Bench Press	135x10	135x10	135x10	135x10
	185x10	185x10	185x10	185x10
	285x5	315x4	335x3	350x1
	290x5	315x4	340x3	340x2
	295x5	320x4	340x2	340x1
	300x7	325x5
45° Smith Press	140x12*	140x12*	140x12*	140x12*
	150x11*	150x9*	150x12*	150x12*
	150x6*	150x9*	155x9*	160x11*
16" Floor Press	135x12	165x12	175x12	175x12
	155x12	175x12	185x9	185x11
	185x11	185x10	185x10	190x9
Triceps Pressdown	90x12 (P)	90x12 (P)		180x12 (Y)
	95x9 (P)	95x9 (P)		190x12 (Y)
	95x8 (P)	95x9 (P)		200x8 (Y)
* Not counting weight of bar (P) Machine used at the PRO Club(Y) Machine used at the YMCA