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10/19/2009 11:17:44 PM -
3 Weeks Out- Last Heavy Deadlift and new meet plans

3 Weeks Out (20 days out)- 10/19/09- Monday

1)Deadlift
250x3
300x3
350x2
402x1
452(belt on)x1
497x1

2a)Roman Chair Anti-Rotation Russian Twist
10lbx10/side x10

2b)DB Bulgarian Split Squat (1 1/4 reps)
30lbx8 x6

3a)"Rocky Abs"
BWx8 x5 (felt awful on my shoulder)

3b)Standing Calf Raise
225x10 x10 x10

3c)Hanging Leg Raise
Bent kneex10 x10


I decided on a new meet. I was looking through the back of Powerlifting USA and came across one in Nanuet, NY. It's only a 30-45 minutes drive from Manhattan, which would be the least time I think I've every traveled to get to a meet. It's a push/pull, but I can't say that I'm too bummed about that. I'm interested to see how my pull is affected without a squat before it, or without having to taper for the squat as well.

Here's the link to the meet, it's 2nd up from the bottom. Surprisingly, it was never posted on PowerliftingWatch.com.

http://www.philadelphiawellnessexpo.com/default.aspx?id=1dd6271f-abe3-4a86-9f61-16853f91c2e9

The deadlift felt really smooth today, especially considering that this week is "supposed" to be a deload, as it's my 4th week on this wave of 5/3/1. I think that with some good rest, I should be able to beat my PB of 545 at 181.

I was a little under 187 today, so I've still got some weight to lose, but plenty of time to lose it.




Deadlift is my favorite child,
Matt McGorry


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