Tag Archives: deadlift

My third powerlifting meet at Albany Strength went real well yesterday… kicked some ass like I said I would…

So yesterday was my third powerlifting meet at Albany Strength. It went very well. I knew I was gonna do well and I told ya so.

Like my Instagram post says, my best pr’s from yesterday:

Squat = 150 lbs.

Bench = 155 lbs.

Deadlift = 290 lbs.

Total score = 595 lbs.

I smashed all the numbers I wanted to smash except I missed one lift. Attempted 300 lbs. as my final attempt on deadlift but missed. Oh well, people there were really hoping I would smash 300 lbs… even the owner/director of Albany Strength who is John was hoping I would smash a 300 lbs. but didn’t have it in me unfortunately.

Even though I missed the big 300 lb. deadlift, I’m still pretty proud of these numbers ’cause I really brought them up, big. Even the owner/director of Albany Strength who’s name is John Payette was shocked that my numbers were way up this year. I just simply told him that I’ve been working extremely hard. Hard work pays off.

Ya know, when you miss lifts at powerlifting meets, the last thing you want to do is feel bad about it. You don’t ever want to feel bad about missing lifts ’cause everyone misses lifts at powerlifting meets. Even the greatest powerlifters you see miss lifts too. There were plenty lifters that were missing lifts all over. It’s not a big deal so just be proud of the effort.

Some of you may say, why did I miss the 300 lbs. deadlift? Truthfully, I blame it on those 100 lb. weight plates ’cause they felt wicked heavy. I was able to smash 300 lbs. at the gym at the YMCA but at Albany Strength, I couldn’t do it. Is there a difference between the Y’s weight plates and Albany Strength weight plates? Could be. I’m pretty sure I didn’t lose some deadlifting strength, maybe I did, I don’t know. Maybe I maxed out on deadlift a bit too early before competition.  Maybe I didn’t “peak” and “taper” correctly, I don’t know. I’ll figure out what happened. At the Battenkill Y, I’ll try to attempt a 300 lb. deadlift again and see what happens. I’m pretty sure it’s the difference in weight plates.

Like I said, I don’t feel bad about missing a 300 lb. deadlift, I feel proud that I went for it anyways. I feel proud that I brought it and put on a show like I’ve been promising. I didn’t disappoint the spectators which was the goal.

John the owner of Albany Strength says there’s going to be another powerlifting meet in August so I have plenty of time to really bring my numbers up for the next one. I think I’m going to have to train at Albany Strength more often ’cause it’s a wicked cool gym. I’ll figure out how I’m gonna get there. I don’t have a membership at Albany Strength but I can get in with a $5 day pass.

After the meet got over with, I got a lot of compliments by a lot of people. People told me “Good job”, got a lot of hand shakes, fist bumps and high fives.

It was a great time like always. Met some cool new people and it’s always a blast watching the other lifters and cheering them all on. I love powerlifting. It’s becoming a huge obsession.

Now I have plenty of video footage, I’ll finish the rest of “My Story – Part 2” this week.

Kev

I’m so glad that I’ve gotten into powerlifting full time, it’s totally worth it!!!

I’ve decided to get into powerlifting training full time ever since my first powerlifting meet back in Aug. of 2018. Before then, I never saw myself as a powerlifter. I always saw myself as a bodybuilder type of lifter. How did I discover and got myself into powerlifting?

Well, it’s kind of a funny story. What happened was I got these friends in facebook who are powerlifters. They do powerlifting meets all the freakin’ time and I watch their live videos of their meets every time they do one. I would comment on their videos a lot giving them compliments on their lifting and stuff. I told them that they are inspiring me to get into “powerlifting” and one of them ended up inviting me to a powerlifting meet at Albany Strength which was a push/pull meet. A meet that had only deadlifting/bench press. Originally at that first meet on Aug. 31st 2018, I wasn’t going to be in it and compete. I originally just wanted to be a spectator and just watch live in person. One of my friends who is a pro powerlifter ended up asking me to compete in the meet myself and I’m like, “Okay, as long as I’m going to be there might as well try out my very first powerlifting meet which was a success”. After that first meet, I became obsessed and hooked with powerlifting. Since that first powerlifting meet, I’ve been doing some serious strength training and doing a lot of barbell stuff. I’ve been doing the big three lifts: squats, deadlift and bench ever since that first meet.

I’ve always been a hypertrophy type of trainer and now I’ve gotten into strength training full time. It’s worth it, though ’cause I’m feeling stronger and stronger each week. Yes, you can get strong doing regular “bodybuilding” style of training but you’ll get stronger even quicker with powerlifting. Since I’ve gotten into powerlifting full time, does this mean I’m no longer a bodybuilder? No. I’m doing both full time. To get strong in powerlifting meets, you’ve got to continue to do hypertrophy training ’cause that’s part of building strength too. Big muscles helps get you stronger so you got to continue to build muscle too.

My goal in life is not only look great and muscular, I want to be able to get real strong as well. I want to lift the bigger weights and powerlifting will help me get there. I love powerlifting. It’s a great sport to get into and ANYBODY can get into the sport. I want to get real strong ’cause I hate being weak. At my first powerlifting meet, I admittedly started off pretty easy but it’s a good thing to do for a beginner powerlifter. I’m only getting started.

I’m noticing that my squat personal record has finally caught up with my bench press p.r. My squat personal record is 150 lbs. and my bench press is 155 lbs. I’m not quite at 160 for bench but I’m going to give that number another try at the meet on March 30th. I’ll do strength training on bench for the next couple of weeks to see if I can hit 160 on meet day. I want to get lucky and hit the bigger numbers on meet day. While my latest p.r. on deadlift is 310 lbs., I’m going to challenge myself and try to lift a 315 deadlift as my third attempt. I’m going to work up to that number too.

I’m getting stoked for my third powerlifting meet on March 30th which is in a few weeks. For the next few weeks, I got to do more strength training and one week before the meet, I’ve got to do something called “de-load”. What does “De-load” mean? It means you’ve got to lift everything lighter for a whole week and I plan on doing just that. I don’t want to fatigue myself and wear my body out before meet day. I want to keep my strength for meet day so I can lift the bigger numbers. I hope to lift a 160 bench on meet day and I’m gonna give it a try as my third attempt. If I can’t get it again then oh well, better luck next time but I promise March 30th will be a great day for me and I won’t disappoint the audience and won’t disappoint the judges. I hope to get three white lights on everything. Gonna do my very best.

Kev

Wasn’t my best bench day today… it’s my fault but I got it figured out, though…

I was gonna go for a 1 rep max on bench and I failed. I tried to attempt a 155 lbs. bench today and couldn’t do it. At least I can lift 150 lbs. twice, though. I’m thinking to myself, “Why did I miss the 155 lb. bench when I did it lots of times in the past?” Am I getting weaker? Am I plateauing? The answer is no to all those.

I think I just figured out the problem. It’s because I started off the sets pretty heavy. Doing heavy sets and few reps which made me feel fatigue toward the end. That was like training for strength instead of “maxing out”. I felt fatigued is why I couldn’t lift the 155 lbs. again. I was wasting energy is why it continues to happen.

Man, I really need to learn how to properly warm up for my 1 rep max. I need to learn how to warm up to my P.R.. so I won’t feel fatigue and maybe I WILL be able to bench bigger.

To properly warm up for my 1 rep max, I need to do the first couple of sets doing light weights and do the last few sets heavier and few reps for example something like this:

Warm up: Just the bar for 12 reps

Set 1: light weight for 12 reps

Set 2: A little more weight for 10 reps

Set 3: A little more weight for 8 reps

Set 4: heavy weight for 5 reps

Set 5: A heavy single

Set 6: Then you can do your max out/ pr attempt

I know I’ve gotten 155 lbs. and 160 lbs. bench in the past before and now I just figured out why I haven’t been getting those numbers again.

Lessons learned. Got to learn how to properly warm up to my 1 RPM and I got to do the same for squats and deadlifts if I want to smash my best lifts, ya know?

When you want to test out your “personal record” (pr for short), gotta learn how to properly warm up beforehand so you won’t feel fatigued.

I’m pretty new to powerlifting training and I’m learning. I’m gonna make a lot of mistakes and I’m sure all powerlifters make mistakes too. They all have their bad lifting days too and everyone ends up in a “plateau” at some point ’cause it happens. I don’t think I’m “plateauing” at all like I said. Lifting heavy a lot in a workout will make you feel fatigue and all tired. That’s what you don’t want before doing a 1 RPM. I gotta stop lifting heavy a lot if I want to go for a new “pr”.

Actually, I did have a pretty good bench day today if you think about it ’cause I lifted 150 lbs. twice and did 135 lbs. for 4 reps so that’s pretty damn good.

Maybe next week when I give maxing out on bench another try, I’ll get 155 lbs. or more. Just gotta “properly” warm up. My mistake and my bad. I’ll keep this in mind for when I max out on squat and deadlift this week.

Kev

Next week will be “p.r.” max out week… getting prepared for my next powerlifting meet!!!

My lifting is going really good. I have another powerlifting meet coming at the end of March so I’m getting prepared for that and taking this one seriously. I’ve been training hard for it for weeks. I haven’t done my 1 rep maxes and tested out my pr’s on bench, squat and deadlift in a long while so I’m going to do all that next week so I can practice my 3 attempts for each lift. At the next powerlifting meet, I want it to be my best day. I don’t want to miss any lifts and don’t want to get “red lights” at all. So I’m doing my very best on all three lifts.

On my last squats session, I was able to lift 135 lbs. for three reps which was great and something I never done before. So I’m predicting my “p.r.” on squats could be about 145 or 150, we’ll see.

For bench, I’m not sure what my latest p.r. on that is yet but I have been lifting 155 lbs. on my p.r. on that for a while so I’m hoping to be 160 or a little over.

For deadlift, while I didn’t max out today, I did do one heavy single at the end of my set which was 285 lbs. That lift was easy and a piece of cake. If I was able to lock out on that easy then that means I’ll probably smash 300 lbs. again and maybe more hopefully. We’ll see.

I want my total number of pounds to be higher at the next meet and I’m trying all I can.

I’m doing all I can now to make my deadlifts stronger. Lately, I’ve been doing bent over barbell rows, farmer’s walk with dumbbells (to help improve grip strength) and the barbell hip thrusts (for glutes). I’ve added these workouts to my program so I can improve my deadlifting and get stronger on that. Strong glutes are important and I’ve started doing workouts for the glutes ’cause having strong glutes will help improve squats and deadlifts. If you want a bigger deadlift and squats, you gotta have a strong ass and build your ass up as well. I’ve also gotten back into doing leg presses ’cause that helps improves deadlift and squats too.

I’m doing all I can to make my next powerlifting meet a great day. Each time I do a powerlifting meet, I’ll always want the next one to be better than the last one.

I don’t mean to sound like an egomaniac but I hope to thrill the spectators on this one and put on a freakin’ show.

The week before meet week, I’m going to have to settle down on the weight lifting by lifting lighter ’cause I don’t want to lose my strength. I want to save myself for March 30th so I can deadlift the big 300 lbs. or a little more.

Next week, I’m going to max out on all three lifts to find out my latest pr’s and after that, that’s it for a while until meet day. I learned that you don’t want to max out too often and that’s what I’m gonna do.

Getting stoked for my next powerlifting meet, though. They are a blast and I can see why it’s getting so popular and mainstream. Glad I got into powerlifting. I am getting stronger and stronger each week and lifting bigger weights every time.

Kev

Will powerlifting make you fat??? No, it’s just a silly myth going around… powerlifting will get you even more jacked than bodybuilders…

There are those that believe that powerlifting will make you fat which is a stupid and ridiculous myth going around. A lot of people believe powerlifting makes you fat well ’cause there’s a lot of fat and unhealthy looking people competing in powerlifting. That doesn’t mean that all powerlifters are fat. In powerlifting, you’ll still see some pretty big guys but they’ll be very muscular and very lean. It is definitely possible that someone with a bodybuilder physique can compete in powerlifting. There are plenty of great powerlifters that are in tremendous shape. In fact, I’ve seen some powerlifters that are in way better shape than regular bodybuilders.

Some of you may ask why are there so many fatties in powerlifting? Well I would think the reason is that some believe that “fat” would give you more strength on the three big lifts but they’re all doing it wrong, in my opinion. Being overweight doesn’t really give you strength. Being lean and being muscular gives you more “strength”. Some also mistakenly believes that you can eat whatever you want in powerlifting and not have a strict nutrition. That is wrong too. I believe you got to continue to eat healthy just like a bodybuilder would ’cause eating a clean nutrition helps build you more strength and stronger bones too.

Some may look at me and ask, “Kev, if you don’t get fat then you would never be able to lift over 500 lbs. someday!!!”. I would say “bullshit”. I weigh about 145 pounds right now… even though I’m pretty lean and don’t have a huge gut, I still believe that I WILL be able to hit the huge numbers on the big three lifts someday. It is definitely possible that a 145 pound guy who is pretty lean can be able to lift 500 lbs. on bench, squat and deadlift. How? Simply put, it takes a lot of muscle mass and bone strength. That’s pretty much key to lifting bigger weight.

When you get into powerlifting does that mean you have to give up hypertrophy training? No. Absolutely not. You have to continue to do hypertrophy training like a bodybuilder would ’cause you don’t want to lift heavy all the time. Hypertrophy training will help get you more strength too. When you get into powerlifting does mean you have to give up cardio? No. Cardio is still important even for a powerlifter. I still continue to ride my bike, walk, jog/run, jump rope and do some boxing practice. Cardio for powerlifting is important ’cause it helps you recover quicker and cools you down some. Plus, I need to continue to stay lean. I don’t want to get “fat” in powerlifting so “bulking” is actually a pretty bad idea. I’ll just continue to eat the same way I always eat. Just continue to eat clean and put on muscle mass. Muscle mass will help bring your pr’s up, not body fat.

I don’t want to get “fat” in powerlifting so I gotta be careful with myself. I want to be able to do powerlifting and still be able to have a six pack and big muscles.

I haven’t did my 1 rep maxes on the big three lifts in a while and probably won’t test out my pr’s again until the end of this month. I want to be able to build more strength, take my time and hopefully really bring my numbers up in time before my next powerlifting meet at the end of March.

I just sent my registration in to Albany Strength for the meet in March this week and I should hear back from them pretty soon. I’m looking forward to that meet and pretty stoked. My goal for powerlifting is that I want every meet to be “great” and “successful”. I don’t like missing “lifts” at powerlifting meets. My goal is to have three white lights on everything and I’ll do the same for this one. At the last meet I did at the YMCA in Wilton, I missed one lift which was the 155 lb. bench but I’ve been lifting a 155 lb. “pr” on bench lately so I’ll get that number next time. Maybe I’ll be able to bring my bench “pr” up even more before March. Just gotta keep working. I’m getting stoked for that meet at the end of March as I’ve been working very hard for it. I want that meet to be better than the previous two.

Powerlifting is a great sport and I hope to be a competitive powerlifter for a pretty long time.

Kev