IPF Junior Worlds 2013

Squat
70*3
105*3
*belt
140*2
175*2
*wraps
205*2
*bottoms
240*2
*straps
275*1

Opener: 292.5 - demolished
Second: 307.5x - was off balance and cut depth
Third: 307.5x - got the squat command before I was fully settled and thus fell over before even starting. This was heartbreaking but hey, next time I will set a huge PR.

Bench
70*3
110*3
140*1
*shirt
175*2
192.5*1 - touched barely so lowered opener to 195kg
Opener: 195 - fasted shifted bench I have ever done
Second: 205 - super crisp
Third: 217.5x - shirt was jacked too hard and the belt was pulling too hard for me to get a good setup. Still very close. I speculate that if I skipped the belt I would have had it. Again, next time!

Deadlift
70*2
120*1
*suit bottoms
170*1
*straps
205*1
230*1
Opener: 250 - over the bar a little but still fast
Second: 270 - better positioning so moved well
Third: 282.5 - was more patient and in better positioning and holy crap... I hit an awesome 10kg PR for the bronze deadlift.

On Friday I was not sore at all and went in to train:
Squat
225*5
275*5
315*5
365*10

Bench
245*10
315*5
*super ram
365*3
405*3

Monday and Tuesday

Monday squat
235*3
325*3
*belt
375*3
*wraps
415*3
445 2*3

Bench
225*5
265 2*4
305 2*3
325 3*2

Tuesday squat
245 3*3
285 2*1

Bench
225 2*3
265 2*3
305 3*2

Deadlift
135 10*1

Feeling so ready for Thursday!!!

Sunday - 4 Days out!

Bench
225*5
265 2*4
305 2*3
335 5*2

Deadlift
315*3
365 2*3
410 4*2
Great lifting. Bar speed is amazing, pauses are long, and overall just feeling outstanding. Literally counting the hours - 94hr to squat opener.

6 days out

Bench
225*5
265*5
305*4
325*3
335 5*2
Easy as pie. Comp pauses.

Squat
235*5
325*4
*belt
374*3
*wraps
435*3
485 2*2
505 2*2
Super fast again. Depth is spot on so will need to remember to get a little deeper at the contest to ensure nothing goofy happens.

1 Week out

Deadlift
225*5
325 2*3
375 2*3
425 2*2
445 2*2
Sooo fast.

Bench
225*5
265*5
305 2*4
345 5*3
Nice and smooth with butt firmly planted and moderate pauses. Not comp pauses but decent.

9 days out

Squat
235*3
325*3
*belt
395*3
*wraps
435 2*3
485 2*2
505 2*2
Bench
225*5
265*5
305 2*4
335 5*3

10 days to go!

Bench
225*4
265*4
305*3
325*3
345*2
365*2
*shirt
395*2
420*2
440 2*1
Both 440 were comp worthy.

Sunday

Squat
235*5
325*4
*belt
395*3
*wraps
465*3
515 2*2
*bottoms
555*2
*straps
595*2
Extremely ez and fast.

Saturday - 12 days out

Bench
225*5
275*5
305 2*5
345*2
355 4*2

Deadlift
315*4
365*3
415 2*3
465 4*2
Very easy day.

2 Weeks to go!!!

Squat
235*5
325*3
*belt
395*3
*wraps
465 2*3
515 3*2
Nice and snappy.

Bench
225*5
275*5
305*5
335 5*3
Good pauses, butt down, and arms fully extended to get the start command.

16 days out

Squat
235*5
325*5
*belt
395*3
*wraps
465 2*3

Bench
225*5
255*5
285*5
315 2*5
345 2*3

Monday Training

Deadlift
305*5
375 2*3
425 4*3

Bench
225*5
275*5
315 2*4
340 5*3
Easy day. Using a slightly altered foot position and butt was down for every rep.

Sun Aug 13

Squat
235*5
325*5
*belt
415*3
*wraps
475 2*3
505 2*3

Bench
225*5
295 2*5
325 4*4

Fri and Sat

Friday
Squat
485*3
*bottoms
525*3
565*2
*straps
605*1
645*1

Bench
315 5*3

Saturday
Deadlift
325*3
395*3
425*3
*belt
475*2
*velocity
535*1
*sub super cent
535*1
Super cent wins. Super fast.

*edit - forgot bench
305 2*3
325 2*3
345 4*2

Tues and Wed

Tuesday squat
235*5
325*5
*belt
415*3
*wraps
485*3
*bottoms of 38 super cent
525*3
565*3
*straps up
605*1
Not a terrible session. 565 and 605 to depth.

Bench
315 4*5

Wed bench - full commands and STRICT pauses
225*5
255*4
285*5
315 2*3
330 6-2

Mon Aug 5

Squat
235*5
325*5
*belt
385*5
*wraps
435*5
465 4*5

Bench
235*5
285*5
305*5
325*4
340 4*3
Meh... OK day. In the new squat suit tomorrow!

Sat Aug 3

Deadlift
315*5
385*5
425*3
*belt
475*3
*bottoms
525 2*2
545*1

Bench with closeish grip
225*7
275*6
295*5
315*4
335 5*3

Thurs Training

Squat
315*5
*belt
405*5
455*5
515 3*3

Bench cg
225*7
275*7
295*5
315 4*4

Sun/Tues training

Sunday
Bench: 325 3*5 and 345 2*3
Deadlift: 425 3*3 and 475 2*2

Tuesday
Squat
315*5
*belt
385*5
*wraps
435*5
475 2*5

Bench- narrowish grip
225*5
275*5
295*5
315 2*3

On vacation in Vancouver till Sunday so training is tough. Will train Thurs and Sat if possible.