I think I’m going to need an intervention. I am 38 years old now, and I starting powerlifting two and a half years ago. It all started when a friend of mine, now a training partner, asked me to come to the gym and train with him. Don’t get me wrong, I’ve been lifting since I was 16 years old, but I just never did a powerlifting regime. I liked the routine and emphasis on the posterior chain. I also liked pushing big weights.
We started a 5/3/1-style program, and I have been pretty consistent and have ratcheted up the intensity over the last year. Then, in November, after reading yet another elitefts™ article telling me to quit being a puss and do my first competition, I decided to find one and just do it! It was the best training decision I’ve made. As soon as I committed, the intensity went up another notch. Knowing you’re going to be on stage and competing really puts the pressure on...and I usually perform best under pressure.
I completed my first powerlifting meet on March 16th, and I am now addicted. The APF/AAPF Michigan State championships put on by Detroit Barbell was amazing. I competed in the raw full power at 242 pounds (open and sub masters), and while seventy lifters made for a long day, it was a great experience.
I had the best 12-week training cycle of my life in preparation for the competition, and I stayed almost completely injury free. (However, it couldn’t have been done without my chiropractic and massage therapy staff at Total Health Systems where I am a chiropractor and clinical director). In the weeks leading up to the show, I was pleasantly surprised at how my numbers were going up. I set a goal of reaching a minimum three-lift total of 1,175 pounds. (405-pound squat, 365-pound bench, and 405-pound deadlift). Yet, my REAL goal was 1,365 pounds. (500-pound squat, 365-pound bench, and 500-pound deadlift). In my eyes, that would have been the opening meet of my life! I hit a 500-pound squat in training, a 365-pound bench in training, and a 455-pound deadlift in training, so these were my training PRs going into the meet.
Elitefts™ helped me out so much throughout this training cycle. The current and archived articles were invaluable, and Scott Yard gave me advice on the last two weeks leading up to competition. Some equipment purchased from elitefts™ included black 60cm wrist wraps and a single prong elitefts™ belt. (Originally, I had been using the velcro Spud belt, but I found out that it couldn’t be used in competition). I also purchased my chalk and Fat Gripz to help with my pulling, not to mention all of the clothing and other gear I have purchased over the past three years since discovering the site.
Here is how my first meet went:
I arrived at 8 a.m. for weigh-ins. I wasn’t too concerned about my weight, but I had touched 242 pounds a couple of times during the last five weeks, so I was a little careful about my meals the night before. I weighed in at 235 pounds that morning—no problem. I wouldn’t be lifting till 11 a.m., so I went and ate the saltiest ham and egg platter I could find and crushed some hash browns. I was in the second flight of lifters (with each flight consisting of 18 to 25 guys), so when they were halfway through the first flight, I drank a pre-workout shake and got started warming up. Squatting felt good, but depth is always my concern. I usually can’t hit depth until I get 365 pounds on the bar. However, it felt and looked good in warmups, so I was ready.
First attempt: 405 pounds—Good! Three white lights. I felt great, so I jumped to 455 pounds.
Second attempt: 455 pounds—Miss. The weight went up easily, but I missed depth. I got antsy and jumped the gun. My fault. However, since it went up so easily, I decided to jump to 490 pounds for my third attempt.
Third attempt: 490 pounds—Miss. Again, the weight went up (slower this time) and I was ecstatic...until I saw two red lights. My partners and fellow competitors felt that I hit the depth, and to me it looked good on video, but the only opinions that mattered were the judges'. I needed that 85 pounds, but at least I got a qualifying lift.
On to the next one...
The bench took a while to get started because the bench-only competitors went first. Therefore, I was technically in the third flight. I feel most confident in my bench. Although I don’t have the flexibility to get arched and up on my toes (yet), I still force a pretty good arch and get a good lock on my lats. My opener was 315 pounds, which put me toward the end of my flight.
First attempt: 315 pounds—Good. It went up super easy, as I knew it would. My next attempt was 365 pounds (my training PR), so I had a lot of confidence going into the attempt.
Second attempt: 365 pounds—Good. This one went up like the first. I felt so locked in. I knew as I was lowering it, and it was going up easy.
Third attempt: 385 pounds—Miss. I lost my lock a little on the way down and started to shake. It went about four inches off my chest and stuck. It didn’t matter too much, though, because it would have been 20 pounds above anything I had ever done. I was happy with 365 pounds.
Deadlift...
My back tightened up slightly on the last bench attempt, so I needed to stretch and get loosened up. (Good thing I know a little about low back anatomy). I was able to get it nice and loose even before warm ups, so I was ready to roll. I warmed up to 365 pounds to prepare for my opener, which was a very conservative 405 pounds. It showed...I was fourth in my flight.
First attempt: 405 pounds—Good. This was way too conservative, but I got my minimum three-lift total in my head. I jumped to 465 pounds for my next attempt.
Second attempt: 465 pounds—Good. Again, it felt easy and I had a lot of adrenaline with the end of the meet in sight.
Third attempt: 507 pounds—this would be a 52-pound training PR—GOOD! It went up slow but steady. For me, it was a great way to end the meet.
My meet total was 1,276 pounds. I was happy, but I couldn’t stop thinking about the 85 pounds I left on the platform in the squat.
I enjoyed the whole day, and it was unbelievable how supportive all the competitors were, especially Joe and Dan. Also, I wanted to thank my training partner, Tim Ruth, and my first strength coach, Mike Lantzy. Mike taught me how to lift when I was 16 and stayed the whole day to support and coach me.
I am officially addicted to competitive powerlifting. Thanks again to elitefts™, Detroit Barbell, my training partner, coach, and the providers at my clinic for getting me through this first of many competitions. All I can say is, this coming LTT seminar?! I’m in!
