USSF Nebraska State Powerlifting Championship

Here are my final scores, in kilograms. I PR'd on squat at 303# and dead lift at 264#. There was not a women's division, only an overall winner.  I was disappointed with that.

The points are based on the Wilks formula.  This coefficient is used to normalize weight classes, weights lifted, and gender so all can be compared to each other, and an overall winner chosen.  Here is a good online calculator if you are curious what your score is:  Wilks calculator.

Diet ugh

Its a carb cycle. I've been hitting the carb target most days but I'm way over the fat grams and under on protein.  Does this mean I have to start eating chicken breast and whey protein?!  Ick!

Week 2: Day 3

Hang clean + 3 front squats + jerk work up to max with small jumps - I started with 85, then 105, 125, 145, 155, 165, 175, 185, and finished with 190 for a max.  I should stop muscling the jerk, and lock out faster dammit.

8 x 10 rack pulls at knee level w/ 115% of deadlift 1RM (straps) - I tried this at 415# and couldn't budge it. Reduced weight to 100% of 1RM, and did one set, one agonizing rep at a time. 2nd set was 335#, and sets 3-8 were with 325#, much faster pulls.

Week 2: Day 2

Clean & Jerk: 3 x 2 @ 87% - 175#
                      3 x 1 @ 92% - 185#

Press:  3 x 1 @ 92% - 130#

Front Squat:  4 x 2 @ 90% - 215#

Clean high pull:  3 x 3 @ 130% - 265#

Week 2: Day 1

Hang snatch:  3 x 1 @ 77% - 110#
                     4 x 1 @ 82% - 115#

Push press behind neck: 5 x 3 @ 80% - 115#

Back squats: 3 x 2 @ 92% - 270#

Snatch pulls:  3 x 3 @ 100% - 145#
               

Firebreather's! or, Week 1: Day 5

Three workouts today. First, a 2011 regionals individuals workout:
1k run
30 handstand pushups
1k row

Second, 8 min AMRAP:
3 deadlift 345/225
7 sandbag G2OH 125/75
10 clapping pushups

Third, "Squat 1 ton and run":
4 RFT
Squat 2000# ( I did 140# for 14 reps)
Run 400 m
Time:14:31 - see pics for other results.

Week 1: Day 4

Snatch off low blocks 3RM - 125#

Backsquat 2 x 20 at bodyweight - 175#

4 x 20 DB row (laying on bench) - 2 sets at 30# each arm and 2 sets at 35#

6 x ring pulls to failure - 6, 4, 4, 4, 4, 3