4 weeks out, Squats and Overhead presses

The competition is now 4 weeks away.  On June 3, I'll be lifting in the "classic" division of the Ontario Powerlifting Association's Toronto Super Show event.  I lifted in this meet last year and loved lifting among the other competitions and exhibitors being held at the Toronto Pro Super Show.  The format of the show is like a mini-Arnold Classic.  They've got all kinds of competitions, from Bodybuilding, fitness and bikini to MMA, Olympic Weightlifting, Arm-Wrestling, Strongman, and Powerlifting.  It's a great circus atmosphere.  Normally I find most powerlifting meets to be fairly boring in between the lifting but with so many other distractions, there's plenty to keep one busy.

Today was going to a squat deload week.  I've been having some excellent training sessions for the past 4 weeks and I knew I needed to dial back the volume soon.  Being four weeks out, this seemed like the best time to hold back.  I figured I'd work up to three top singles and then skip the repetition volume work.  My warmups confirmed my plans to deload were on the mark.  My hips didn't feel excellent and my last warm up set with 385 was not tight at all.  I decided I would stick with my plan to do singles with 425, 455, and 475.  Even though 475 was a 15 lb jump from my top single two weeks ago, I decided I needed to attempt it even though I wasn't feeling 100%.

I usually try to avoid missing reps in training but the flip side to that is I felt like I was beginning to become afraid of missing reps.  Not wanting to miss reps to preserve CNS resources is one thing, not wanting to miss reps out of fear is not acceptable at all.  I decided I'd attempt the 475 for two reasons.  One, it was a weight I should be able to handle.  Two, even if I missed it, I needed to do so without fear.  Sometimes you just miss a weight and it's no reason to get fried.

Turns out my form tightened up for the singles and I got the 475 with a bit of a grind.  A good workout and I'm still on schedule to give a run at a third attempt at 484 at the competition.  I had thoughts of finishing up with a widowmaker set of 20 with 315 lbs but my lower back wasn't up to the fatigue and I decided it was better to shut it down since I was supposed to be deloading.  Next time I try a set of 20 with 315, I'm going to have to do it high bar to shift stress away from my back.

Squats:  135x10, 225x10, 315x5, 385x3, 425x1, 455x1, 475x1, 315x12

Overhead presses were next and after three singles with 225, I decided to try push pressing 245.  I failed at this 4 times.  I finished up with 4 push press sets with 225.  My timing on the push presses needs work.  If I can push press 225x3, I should be able to push press 245x1.

Overhead Press:  135x5, 135x5, 185x3, 205x2, 225x1, 225x1, 225x1
Push Press:  225x2, 245x0,0,0,0, 225x3, 225x3, 225x2

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