Powerlifting Transmutation Phase Weeks 11-9

Here's the workout volume based on a 500ish? bench, 625 squat, 625 deadlift...
The workouts are suppose to be in 2 daily sessions. Based on time schedules, this won't work. So we bench rest 15 minutes and perform the second part of the bench workout.. Squat rest 15 minutes then do the rest of the workout etc.
It's tough and time consuming but I really like it.
80% hasn't been that bad. It's the triples in gear that's been a total bitch.

Day 1- Light	Week 11			Week 10			Week 9
Chest Pass, Scoop Throw, Shot Putt		1x10 each
2 Board Bench	80%	4x1	3x2	85%	2x1	2x2	90%	x1	3x1
Squat	80%	4x1	3x2	85%	2x1	2x2	90%	x1	3x1
A1 Band Face Pulls		4x15
A2 Chest Support Row		4x8
Deadlift	80%		10x1	85%		5x1	90%		3x1
Day 2	Week 11			Week 10			Week 9
20 minute of cardio
stretch
Day 3 Heavy	Week 11			Week 10			Week 9
Chest Pass, Scoop Throw, Shot Putt		1x10 each
Bench	80%	4x2	4x3	85%	3x2	5x2	90%	5x1	3x2,1x1
Squat	80%	4x2	4x3	85%	3x2	5x2	90%	5x1	3x2,1x1
band pressdowns		3x20			3x20			3x20
t's on incline		3x8			3x8			3x8
Speed Pulls from a deficit	50%	4x2	4x3	55%	3x2	5x2	60%	4x2	4x2
w/bands
Day 4	Week 11			Week 10			Week 9
20 minute of cardio
stretch
Day 5 Moderate	Week 11			Week 10			Week 9
Chest Pass, Scoop Throw, Shot Putt		1x10 each
3 Board Bench	80%	3x2	3x3	85%	1x2,1x3	2x2, 1x3	90%	1x3	1x5
Box Squat- light bands	80%	3x2	3x3	85%	1x2,1x3	2x2, 1x3	90%	1x3	1x5
A1 Scare Crows		4x12			4x12			4x12
A2 BW Rows		4x12			4x12			4x12
Pulls from 4-6 in blocks	80%		10x1	85%		10x1	90%		6x1

Last Weeks Modified Accumulation Phase

After 3 weeks of serious GPP we did an additional week to get us up to 70% with our lower body lifts. I raw benched 225 for 5x8 last week so I was happy with being able to handle that much volume after 3 weeks. Hell, we went 10 weeks without hitting more than a triple in any of our core lifts. It was 3 weeks of hell to say the least.

Here's what we did last week.

Day 1
Bench	4x3	70%
Squat	4x3	70%
Deadlift	4x3	70%
Day 2
stretch, foam roll,
sled drags	20 min
Day 3
Bench	4x5	70%
Squat	4x5	70%
Deads	4x5	70%
Day 4
A1 Flat DB Bench	4x6
A2 Chest Supported Row	4x10
B1 St Bar RDL's	4x10
B2 Seated Box Jumps	4x3
C1 Reverse Hyper	3x20
C2 T's on Incline Bench	3x12
McGill Sit Ups	2x10 each
Day 5
active rest
sled drags
complex

IPA Meet in Columbus

There's not much else to say other than I shit the bed. It's been a few weeks and I haven't really come up with any reasons why I couldn't hit my squat opener which I had hit in the gym the 2 prior weekends- 625. Not to mention that I had no problem squatting 645 2 weekends before the meet. In addition, my depth was more than adequate in the gym... I had dehydrated myself down to 193 from 199 the day before for weight ins. I got back up to 199 and thought that I felt pretty good. My legs were shit all day and I just didn't feel good even though I had Jacked 3d and 1-MR on my side! My quads were sore as hell the next few days so that tells me that I wasn't sitting back far enough.

Squat
Boss Suite...
opener 625.. half way up and stalled.
625.. half way up again and stalled.
I switched to my old Metal Ace suite praying for a complete lift and a shifted back to far on monlift after unracking and lost it backwards.
None of my team did particularly well squatting in the monolift. Having trained on it for several month in the past, I never thought that I'd have a problem. Yeah... well I was wrong.

Bench
I opened with 435 and I pushed it over my face to far. I think that I touched to far down and pushed it over my face on the way up.
I jumped to 450 thinking that touching would be easier because I've touched and locked out 515 on a 2 board. I missed that too..
3 attempt.. 450 I touched to low and got loose and died

Deadlift
My intial thought was to open with 615.. I hit 625 in the gym 2 weekends before the meet. Having feeling like hell, I dropped it to 550.
Smoked 550
I didn't smoke 625 because my grip was shot. But I didn't have a problem with it.
645 lost the grip halfway up. This never happens. But since I was smoked, this explains it.

I can handle not touching a bench. That's on me and my dumb fault. But feeling like hell and not being sick is my fault. I drank a ton of water Saturday night into Sunday morning. I ate a good breakfast that morning and my pre workout drink is the same that it always is. Performance is what I do... and I sucked that day.

It was a great experience over all. I saw Donny Thompson get red lighted on a 1260 squat. It looked good to me. Hell, half of the bench flights I swear opened with over 600 lbs.

Time to get ready for an IPA meet in February.
GPP here I come...