Powerlifting Meet “Plans”, A Bunch of Rep PRs and a Strapped Deadlift 1RM

May 26, 2013 — Leave a comment

It's exactly 2 weeks away from the CPF powerlifting meet in Waterloo, and I don't really have any sort of solid training plan leading up to the competition haha. Hope it all works out though.

This week, starting tomorrow, will be my final "normal" training week (i.e. heavy with a lot of volume). After that, I'm just going to take it easy and hit some PRs come June 9th.

Also I probably won't be eating so many cheeseburgers for the next little while:


3 Double Cheese Burgers and 1 McDouble Burger. Ate this on Wednesday, May 22.

Here's what I'm aiming for:

1st Attempt2nd Attempt3rd Attempt
Squat210 Kg (462 lb)235 Kg (517 lb)240 Kg (528 lb)
Bench Press160 Kg (352 lb)170 Kg (374 lb)175 Kg (385 lb)
Deadlift230 Kg (506 lb)250 Kg (550 lb)255 Kg (561 lb)
Total600 Kg (1320 lb)655 Kg (1441 lb)670 Kg (1474 lb)

All the 2nd attempts will be PRs for me, and they look reasonable. Hitting a few PRs this week gives me confidence that I will nail the 2nd attempts in 14 days.

Anyway, some personal records for this past week:

Paused Bench Press: 370 lb x 1 (1RM)

Started off the week with a paused bench press PR at 370 lb:

Getting this gave me confidence for pausing a bench press with heavy weights.

Front Squat: 370 lb x 2 (2RM)

On Wednesday, I got a 2RM on the front squat:

Bench Press: 370 lb x 2 (2RM)

On Friday, I hit a bench press 2RM at 370 lb. I was fairly certain I could get this after doing 365 lb x 2 last week, which felt quite easy:

The kind-of-rare 400 lb+ bench press milestone is within my sights. I might try for a 390 lb 1RM in a few days.

Deadlift: 560 lb x 1 (1RM - Strapped)

Hit a bunch of strapped deadlift PRs, including a 1RM at 560 lb:

Originally I wasn't planning on doing this, but I figured heck, why not try and see what happens. Hard, but wasn't super hard to the point where it looked like I was having convulsions on the way up.

Time to update my personal records scoreboard yet again...



John Phung

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Ever since I started taking strength training seriously, I was bitten by the Iron Bug. Then it burrowed under my skin and laid eggs in my heart. Now those eggs are hatching and I... the feeling is indescribable.

Quick Stats
Height: 5'4" on non-squat days
Weight: 200 lb 210 lb ~220 lb (FOREVER BULK BRAH)


  • Texas Method: March 4, 2011 - April 28, 2013
  • Smolov Jr for Bench Press: June 4 - 22, 2012
  • Starting Strength: Nov 29, 2010 - March 4, 2011