Tag: Squat

Snowball Open II Powerlifting Meet

December 3rd of 2016, I competed in my second powerlifting meet and first sanctioned meet. This meet was sanctioned by the United States Powerlifting Association and held in Colorado Springs, Colorado. I signed up for this meet within a week of high school cross-country season ending. I registered as a raw full power lifter  and thought I’d be competing in the 75 kg weight class. By the time the meet came I was 14 lbs heavier than when I signed up pushing me up into the 82.5 kg weight class.

In preparation to the meet I had to add back in deadlifts to my routine because I had actually cut them out for making my back sore. I had to change my routine completely I deadlifted twice a week for heavy doubles or triples typically. I benched twice a week and squatted three times a week. The week before the meet I actually stopped lifting weights, well, not completely. A week before the meet I kept my same routine however I only lifted 50% of my maxes at the time and I focused on form and the movement.  For example my max deadlift at the time was 500 lbs, meaning I was lifting 250 lbs focusing on for and moving the weight with the same mindset as if it were 500 lbs. Two days before the meet (Thursday) I did overload with squat and bench. For squat by over load I am referring to putting more weight on the bar than I can physically squat and unracking that weight walking out to my squat stance and holding the weight. For bench press I did the same idea as for squat and held heavier weight than what I could press  as if i would press it. The reason I did this was to give my muscles a weight they can’t handle in the hopes that when I competed the weight that I would be lifting would feel light when unracked. Friday, the day before the meet, I did not lift and just let my body recover.

It was the day of the meet and I had high expectations of myself. I arrived at the meet early weighed in and made sure I had everything I needed. When the competition started there were 3 flights or groups of people for one platform. meaning everyone in flight A would complete squat for all three attempts before flight B would complete their first squat attempt. I was in flight B.

Squats are the first lift. I believe I was just way too nervous to compete because at the end of squats I only actually got 3 white lights on the first attempt of 380.3 lbs. I attempted 407.2 lbs for my second and third attempts and failed both. This allow annoyed me greatly because going into the meet i had a squat max of 415 below required depth. The only upside about my squats was that I did set a Colorado State Record in the Raw Junior 18-19, 82.5 kg weight class! Click here to see it! (scroll down for my age group then find the weight class)

Bench Press is the second lift. Bench press was the other lift that gave me great frustration. My first attempt was 253 lbs. I pressed it easily, however I didn’t wait to hear the “Rack” command and I racked too early and missed the lift. I increased my weight anyways to 264 lbs. This weight went up super easy and fast. This was the only bench press that I actually got as well. My third attempt was 281 lbs. This weight could’ve gone up in my opinion, however once I got the press command and began to press it I got stuck half way up. I just got stuck, no other way to explain it. I was stuck for too long and the referee had the spotters take the weight from me. However my bench press was barely enough to set a Colorado State Record as well! Click here to see this record (it’s under the squat one).

Deadlift is the final lift. This was by far the most surprising lift for myself. At this point in the day the competition had been going on for almost 6 hours and people were getting very tired. I was very frustrated at this point with my performance thus far sitting at 2/6 attempts. My first deadlift attempt was 470 lbs, this weight flew up literally. My second attempt was 501.8 lbs, this also went up super fast and was a 2 lbs personal record. This is when I decided it’s all or nothing and increased the weight to 235 kg or 518.1 lbs. I don’t know what I was thinking as I approached the bar or if I was thinking at all. I gripped the bar as tight as I could and pulled. That’s all I can say but that weight went up as well setting a third and confirming a fourth Colorado State Record. The third record was my deadlift by itself. The fourth however was my total weight lifted 527.5 kg or 1162.9 lbs.

All in all this meet was successful, fun and frustrating. I finished with 5 of 9 attempts made and 4 Colorado state records. I am very proud of this meet and am very excited to say I will be competing in the Colorado State Championship Powerlifting meet on April 2nd. Below is the video of all my attempts.

Smolov Squat Day 3. 7/29/16

Today was the third workout in my second smolov squat day. I didn’t do anything extra besides squat, however I did do a burnout at the end to make it a better workout.

Squat: 4 minutes of rest between sets

135 for 10

185 for 8

225 for 5

245 for 4 (70% of max)

5 sets of 275 for 4 (80% of max)

Everything else listed I added.

315 for 3

315 for 5

225 for 10

This is the beginning of my burnout. all sets i went to failure with 2 minutes rest.

135 for 50

135 for 37

135 for 25


Thank you for reading my workout today. It was only one lift but the burnout at the end zapped me. Tomorrow will be chest and upper back day!

Chest and Shoulders. 7/28/16

Today I did smolov bench press then hit some shoulders and decided at the end to hit some olympic movements just to work on moving everything fast. To start the day off:

Bench: One minute rest

135 for 15

185 for 8

10 sets of 3 reps at 205

225 for 4 (failure)

Dumbbell Bench:

80s for 8

100s for 5

70s for 10

followed immediately with 60s to failure or 17 reps for me.

Lateral Shoulder raises: with dumbbells

25 for 12

20 for 10

15 for 15 (failure)

Front Barbell shoulder raises: all very strict and slow

65 for 8

75 for 7

85 for 6

95 for 50

Upright Rows:

95 for 12

115 for 12

135 for 8

155 for 5

Power Clean and Press: getting back into these lifts

135 for 5

155 for 5

185 for 5

Power Snatch:

65 for 5

85 for 5

95 for 5


That was my workout today. I am getting back into the olympic style lifts like Power Clean and Power Snatch. You will notice over the next couple workouts I may keep adding them. Sometimes its good to move weight fast and lift for a change instead of slow and heavy. Anyways, thanks for reading. I hope you come back for my workout tomorrow.

Smolov Squat Routine. 7/27/16

Today was the second day of my second smolov squat routine. Anything that is not squat I added in order to hit some muscles that don’t get as much attention, for example being upper back and hamstrings. Anyways all squat numbers are based on my max of 340.

Squat: 6 minutes of rest between sets

135 for 8

185 for 8

245 for 5 (72% of max, Wanted me to do 235 for 5 because its 70% but I made the plate adding easier this way)

275 for 5 (80% of max)

305 for 3 (90% of max. I actually completed 4 reps and the app increased my max total to 347 for next workout)

2 sets at 290 for 5 (85% of max)


135 for 12

225 for 10

275 for 8

315 for 5

365 for 4

405 for 2

425 for 1 (2.5 times my bodyweight of 168)

Rear Delt Flys:

15 pounds in each hand for 25 reps

25 pounds in each hand for 15 reps

35 pounds in each hand for 8 reps

Seated Row

100 for 20

150 for 15

200 for 13 (failure)

Deficit Deadlift: 2 minute rest between sets.

135 for 12

225 for 25

225 for 21(failure)

225 for 17 (failure)

225 for 13 (failure)

225 for 9 (failure)

Thank you for reading my leg and back day workout today. Tomorrow will be chest, arms and shoulders. I hope you all visit again tomorrow.

Smolov Jr. Bench. 7/26/16

Today I did day 3 of Smolov Jr. Bench. I actually felt as though today was super easy or I was just feeling great. After bench I wanted to hit some upper back as well as arms. The only thing that is smolov today was benching.

Bench: All sets had 1 minute rest between them

135 for 15 (warm up)

8 sets of 4 reps at 185

225 for 3

Weighted Pull ups:

Body weight for 12

45 + body weight for 8

45+25+body weight for 5

45+45+body weight for 5


3 sets of 15 pause dips

Skullcrushers and barbell curls:

75 pounds 4 sets 15 skull crushers then stand and do curls to failure.

wait one minute then repeat.

Bent over Rows:

135 pound barbell for 3 sets of 12 reps. slow and controlled.


That was my workout today wasn’t too much but enough to make me feel tired after a 6 mile run before it. Thank you all for reading I hope you come back for tomorrow’s workout.

Smolov Jr. Bench day 2. 7/24/16

Today was the second day in my smolov jr. bench routine. Remember, the weight is based on my one rep max of 245 pounds. Also, any other lift after bench press I added as a supplement lift.


135 for 12

7 sets of 5 at 175 pounds. On the last set I completed 8 reps.

Dumbbell bench:

80s for 12

90s for 8

100s for 5

70 for 12 then immediately followed by 60s to failure. For me this was 17 reps.


65lbs for 5 sets of 10

Curl Bar Curls:

Superset these with skull crushers between each set.

65lbs for 5 sets of 10

Tricep Push Down:

3 sets to failure at 100lbs, 45 seconds of rest

19 reps

14 reps

7 reps

Cable Rope Curls:

Just like the push downs. 3 sets to failure at 75 lbs, 45 seconds rest

21 reps

17 reps

9 reps


Thank you for reading my workout for today. Tomorrow will be smolov squat routine based upon my max of 240 lbs.

Smolov Squat Day 7/23/16

Today was the last smolov squat day in my routine. However I have decided I want to start another one beginning monday the 25th. I will put the routine in detail so you can make your own based of the percentages that are what make the amount of weight you lift and how many times. Anyways, today’s leg day:

Squat: All sets had 4 minutes of rest in between.

135 for 8

185 for 8

225 for 5

275 for 5

315 for 3

335 for 1

345 for 1

315 for 2

225 for 10

135 for 31 (failure)

Deadlift: All sets had 4 minutes of rest in between

135 for 12

225 for 10

275 for 8

315 for 5

365 for 5

405 for 3

315 for 7 (failure)

225 for 15 (failure)

135 for 25

Hamstring Curl:

25 for 15 both legs

50 for 12 both legs

75 for 6 both legs

Cable Hamstring Kick Back:

40 for 12 each leg

50 for 10 each leg

60 for 8 each leg

Tomorrow will be day 2 of smolov bench routine. Excited to start seeing my bench go up again.

Smolov Jr. Bench Routine 7/22/16

Today I decided I wanted to make my bench go back up to what it used to be. I used to be able to bench 275 without bounce and without my butt coming off the bench. Recently bench has not been a focus so I plan on getting back to straight bar benching. So in order to achieve what I once had I started a new program called the Smolov Jr. Bench Routine. Just like squat it is supposed to increase your max bench 40-50 lbs in 4 weeks benching 4 times per week. This is based on my current one rep max of 245 pounds. Today was day one.


135 for 12

6 sets of 185 for 6 reps.

I added the next set to the routine and everything after it.

135 for 17 or failure.

Tricep Push Down

80 for 15

90 for 10

100 for 8

100 for 8

100 for 6 (failure)

Cable Fly

5 sets of 8 at 80 lbs for a standing cable fly.

One last set at bench at 135 pounds till failure.

135 for 21 reps before failure.

Again this is a new routine supposed to increase my max bench and all number are based on my current one rep max. if you are higher or lower on your one rep max then your numbers will need adjustment. Thank you for reading. I will hopefully see you again tomorrow for my next workout.

Squat Day. 7/21/16

Today I wanted to focus on the squat movement and perfecting my form. I believe one can never have the basics perfected but only mastered, but sometimes its goo to work at it like you are going to perfect it. Anyways, here was my workout today:

Barbell Squat

The bar for form. Slow down slow up for 10 reps. Be bouncy at the bottom and stretch everything.

135 for 10

185 for 5

225 for 5

275 for 5

315 for 3

275 for 5

225 for 10

185 for 15

135 for 25

135 for 31 or failure.

All rest was about 3 to 4 minutes between a set.

Squat jumps no weight. Squat down onto a box and then relax and jump up and onto a taller box. I completed 15 reps before moving on.

Hamstring Curls to end. Each set was done twice, one time for each leg.

25 for 12

50 for 12

60 for 17 or failure.

Todays workout was shorter as I was pressed for time and only really wanted to focus on squat form, and no so much reps at a heavy weight.

Chest/Arm day. 7/20/16

Today was originally chest and Tri day. Then I got to the workout and decided my biceps could use some attention so I added some curls at the end in.

1.) Dumbbell bench

55 for 20

65 for 15

75 for 10

85 for 8

2.) Dumbbell Flys superset with barbell bench press

30lbs 15 reps of flys immediately followed by 12 reps (or failure) at 135 on bench.

Repeat that for 5 sets for a great chest pump.

3.) tricep push down super set with barbell curls

15 push downs at 80 lbs. followed by 75 lbs curls for 15 reps. 5 sets total each set was 15 reps or until failure.

4.) skull crushers.

60 lbs for 3 sets of 20 or until failure.

5.) forearm curls.

65 lbs for 20 reps and 5 sets.

That was my workout for today. Tomorrow will be squat day again. Thank you for reading.