Jonathan's Powerlifting Training Log 1/12/2009-3/28/2009

[Jonathan Dunn]

03/17/2009

Back Squat: 135# x5, 185# x3, 225# x1, 275# x1, 300# x1, 315# x1, 335# x1 (New PR by 20#!!!). Getting better, even with a layoff.

Standing Strict Press: 95# x10, 115# x6, 135# x2.

Standing Calf Raise: 580# x8 x3.

Short but sweet workout. Gearing up for the meet!

[Jonathan Dunn]

03/18/2009

Dynamic Warmup

Bench Press: 45# x20, 135# x5, 185# x3, 205# x1, 225# x1, 235# x1.

Dips: BW + 45# x6 x2.

T-Bar Rows: 135# x10, 160# x8x2.

DB Shrugs: 140# x15 x3.

Barbell Curls: 110# x6 x2.

Nosebusters + Closegrip BP: 100# x5 + 100# x10 x1.

GHDSU: 45# x12 x2.

DB Side Bends: 105# x10 x2.

Good training session today. Will rest the next 2 days and have a mock meet on Saturday, going up to 1 heavy attempt on BS, BP and DL.

[Jonathan Dunn]

03/24/2009

Last workout prior to the competition.

Back Squat: 135# x5, 185# x5, 225# x2, 275# x1, 315# x1, 135# x5.

Deadlift: 135# x3, 225# x2, 315# x1, 365# x1.

Bench Press: 135# x8, 225# x1x3.

Then the following were done in one long, extended set with no rest, just to get some blood going and nutrients to my body:

Dips: BW (197#) x10.

DB Shrugs: 100# x20.

Barbell Curls: 95# x8.

Standing Strict Press: 95# x10.

Calf Raise: 400# x10.

Well, I'm done. I really hate that the last two weeks have been so screwed up with my wife's surgery, our septic system backing up and being non-functional for over a week, carpet installation that went bad, having to stay with family while our house was being fixed and not eating/resting/lifting as planned, 2 boys whose baseball season has started (I'm NOT gonna miss any of those games....too much fun!) and various other minor disasters. Anyway, this training with purpose has been a great experience and one which I hope to repeat again. I'll post my results late Saturday or Sunday. Here we go!

[Jonathan Dunn]

03/28/2009

Competition Day! I could write a novelette on all the things I could have done better in the last few weeks. But, time waits for no one and the time was nigh.

Back Squat: 137 kg x1, 150 kg x 1 and 160.25 kg x1 (352.5#, a PR by about 17.5#). White lights all around on the 3 attempts.

Bench Press: 100 kg x1, 110 kg failed due to not waiting on the press command (dummy.... I pressed it... just not officially), and 112.5 kg failed (butt came off the bench a bit.... no lift... but I did press it... just not officially). 3 whites on 1st lift, failed 2nd and 3rd attempt due to stupidity.

Deadlift: 185 kg x1, 200 kg x1 and 208 kg x1 easy! (457.5#, a PR by 17.5#). White lights all around on all 3 attempts.

17 is my luck number, I was the 17th lifter signed in, and my bar height was hole 17. 17 PR on my BS and DL. I'll take it. Time to work on the BP and get it right. After a week off, however.

Results: I placed 1st in the 198# Open Men's Division with a 468 kg/ 1030# total, so it really was a great day, despite failing on my 2nd and 3rd benches. Can't wait for next year to roll around!