Letter of Intent 2013 & PR Friday

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PR Friday: Post your training PR’s and updates to comments.

This morning I’m travelling to DC for this weekend’s 70’s Big Seminar, so there won’t be a lot written here. Check out the MopeilityWOD video by Brent below; he makes an intriguing point and then easily squats 405×5 (Chris then squats something a lot heavier than 5).

Letter of Intent – 2013

Follow this post up with “The Next Step“.

In 2009 my friend Gant asked website readers to commit themselves to achieving something through competition (Letters of Intent – 2009, 2010, and 2011). This isn’t merely a list of “resolutions” or meager goals — the point is to get your ass into a real competition, especially if you’ve never competed before. There’s no better time to sign up for a powerlifting, Olympic lifting, strongman, highland games meet, Tactical Strength Challenge, the dying CrossFit Total, or other strength and power events. We would prefer that you prevent in something that would take advantage of your strength and conditioning training so that you have the direct benefit from your training. In other words, flag football is competition, but it isn’t as dependent on your training as doing a meet. Adults will probably get more out of solo sports (like martial arts) than team sports since we don’t have the time to commit to proper team practice.

As Gant said in the original post:

I don’t want to hear any crap about how you can’t win. Competition isn’t all about winning at the amateur level as much as it is learning about yourself. Hell, I don’t win most of the stuff I compete it (in fighting, you have the added benefit of possibly breaking something or being choked unconscious), but I keep going back, and I get better every time.

 

Competition is helpful for more than just the introspective learning. Again, from Gant:

Competition puts your training into focus. A date on the calendar forces you to taper your program (hell, HAVE a program), tweak your nutrition (especially if you’re in a weight class), and arrange your schedule (sleep comes to mind).

You also get instant feedback on your training program. You will quickly find out if you did too much or too little conditioning, spent too much benching and not enough squatting, or didn’t work your technique enough.

You also learn game day management. I’m talking about how to pick lifts, when to warm up, what and how much to drink before your event, and the myriad other things that don’t come up during training. This can ONLY be learned by competing. Most of it is learned by watching and asking other competitors, many of whom will become your friends.

 

Gant has a focus these days on performing and teaching Judo, but he will always use proper strength training with high intensity conditioning to prepare for the sport. It’s easy for all of you to jump into a powerlifting meet since you’re already performing the lifts (squat, bench, and deadlift), but if you’re jaded with that sport that perhaps you should try learning something new, like Judo, and compete in a local tournament. There are Judo forums that could provide you with basic information, but find a local place and get started.

Today is about committing to a competition. Search the internet, find what is near you, and circle the date. Commit to it today. You don’t need to be a certain strength or skill to compete, but you do need to have a pair of balls (or ovaries) to actually commit to it, and that is much more meaningful. Committing to competition will immediately make each training session meaningful.

What is your intent?

It is not the critic who counts, not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena…who strives…who spends himself…and who at the worst, if he fails, at least he fails while daring, so that his place shall never be with those cold and timid souls who know neither victory nor defeat.

–Teddy Roosevelt

99 thoughts on “Letter of Intent 2013 & PR Friday”

  2. I actually made the decision recently to scale back my training in order to have more time for the wife and kids. As such, competition may be on hold this year. I do however have a few goals I want to accomplish by the end of the year:

    -Stick with the same program for the full year (a two day 531 setup)
    -Squat 315×10
    -Deadlift 405×10
    -Bench 255×10
    -Push Press 275×3

    I know goals weren’t the point of the post, but it is what it is.

    • I made thie same decision as you Paul, my training goals are important to me still, but i had to realize that they cant be a priority in my life right now, kids are only young once…
      that said i will find a competition to compete in this year

      Waxman’s programming is awesome. snatched 185 for 5, couldnt imagine doing it even once 2 months ago…
      also C&J 265

    • I like the way you think! I’m in a similar boat and also trying to finish night school by next spring (5 classes left). My goal is to pass Circuits 4!

      JD

  3. I wrote out my list of goals for 2013 yesterday, as I have done at the start of every year since 2009. I always make sure to write clear, quantifiable goals with operational definitions, that way there are no gray areas or questions as to whether or not I reached my goals at the end of the year. I sent the list to my wife, brother and three close friends, and posted it on my living room wall. The public commitment is helpful.

    I INTEND to compete in a USAPL meet this October at which I will set PRs on all three lifts. Dates aren’t announced yet but there are always two meets near me in the first couple Saturdays of October. Resolved.

  4. I intend to compete in my first Olympic weightlifting meet sometime this year. Need to narrow down the closest meets coming up in MA and figure out which one makes the most sense.

    As for my goals, I hope to hit the following in 2013 (current PRs in parentheses):

    – Squat 405 lbs (365)
    – Snatch 220 lbs (185)
    – Clean and Jerk 285 lbs (235)
    – Front Squat 365 lbs (315)
    – Deadlift 550 lbs (485)
    – Press BW (165)
    – Clean up my diet
    – Stop drinking until spring while analyzing what effect, if any this has on my training
    – Buy my first house

    • Where do you train? I live near Worcester and would like to get into some Oly lifting but can’t find a place that isn’t a crossfit gym charging 200 a month for all access.

      Good luck on your list, those are real nice numbers at 165 bw.

      JD

      • I thought I may have worded my Press goals incorrectly… I’d like to GET to a BW press, unfortunately my press is only 165 right now. I’m about 205 lbs, so yeah my numbers aren’t as impressive haha.

        I train at Total Performance Sports in Everett. It’s probably the best gym in the state for anybody who’s serious about their fitness. Tons of racks, platforms, bumper plates, monolifts, Prowlers… you name it, they probably have it. Best part is it costs a fraction of what you’d pay at any CrossFit affiliate.

  5. Today´s training:

    Squat: 190 kg (~ 419 lbs) x1x5
    Bench: 126 kg (~ 278 lbs) x4 –> PR, planned for 3 reps but was feeling reckless
    Deadlift: 200 kg (~ 441 lbs) x3

    Goals for 2013: Squat 210 kg, Bench 140 kg, Deadlift 230 kg

  6. I will compete in some sort of weightlifting competition this year, even if it’s a cheezy one (at a local gym they had a squat, bench, smith machine military press competition a few months ago).

    I have a long way to go but I will be strong.

  7. I don’t have any particular goals set for 2013 (I think 1 year is a pretty arbitrary amount of time), but I’ve got a few benchmarks of where I’d like to be in terms of conditioning and strength in 12, 24, and 36 weeks from now. I’d also like to keep running TM for as long as possible. Till next year, perhaps? At least until I look like an angry lumberjack.

    Also, I just stumbled across the podcast you did with Iron Radio and thought it was fantastic. I’ve been following the blog for a while and can’t tell you how much it’s helped me stay on track in my strength training.

    Quick question regarding the program (yes, I read the E-book and I’ve seen the videos on overhead pressing and searched the site, but can’t seem to find anything). I can’t press (benching is fine) without severe shoulder pain for a few days afterwards, but horizontal pressing/pulling and overhead pulling motions are fine. I’ve been working with a SS certified coach and programming in incline bench instead of the press. Is there a recommended press substitute, or should I continue doing incline bench pressing and rows on pressing days?

    Thanks so much!

    • Take this with a pinch of salt, but would close grip incline have more transfer to the press? I mention this because IIRC, in the ‘simplest strength’ 5/3/1 template wendler programs it as press assistance.

      • I wouldn’t close grip incline press if you’re having shoulder pain. I would think this would really stress/fatigue the front delts even if trying to keep focus on your pecs and triceps.

        Do you know what the root cause of the pain is (soft tissue, impingement, etc…)?

  8. Broken arm last August. Doing my first “meet” at the end of this month – albeit just a single lift deadlift competition. I haven’t been able to really bench yet. But it will be good to get back on a platform.

  9. Very excited to be prepping for my first meet this year. Will be an RPS meet taking place March 23rd-24th, in Rhode Island. Any other NE lifters going to be there?

  10. 225# front squat
    150# hang snatch

    Competitions:
    -a partner Crossfit competition (coed) in February (for some reason my partner thought choosing a weightlifter to compete with him was a good idea).
    -USAW University Nationals (already qualified)

    Goal Competition:
    -USAW Nationals (need to qualify still)
    -USAW American Open

  11. Squat Clean PR @190lbs<—-I don't give a shit if it is redundant to write Squat Clean as I have recently switched from Split Clean.

    I am currently training 3 ladies and so far have had 2 of them agree to try their first Powerlifting Competition sometime this year just for fun.

    Question. One of them is my mother who bless her heart still wants to run a 1/2 Marathon this year. I have her Strength Training Mon/Fri following a Novice Program. Is there a recommended way to coordinate her run days so it is not overly detrimental to her strength days? Keep in mind she is 62 years old.

  12. I’m really sore right now from Wednesday, since I took a forced two week layoff since the university gym I train out was closed for the holidays. I’m just gonna test 1RMs today and try to grease the groove for Monday, on which I’m finally getting started with 531 :)

    I hope that I can get a 4 plate squat and a 5 plate deadlift by this time next year. :)

    • I’m also starting 531, a 4 week cycle with the BBB assistance. I like the look of slow, consistent gains and the deload weeks so as not to burn out. And looking out one year is a great idea.

  13. I intend to use my strength training to complement my performance in my soccer. Yes cabrones, I said soccer. If I was Mexican or English, you wouldn’t give me shit about it, so what if I’m ‘Merican?? Go perm your hockey mullet. Off-seaon will focus on upper and lower body training, getting stronger in each. In-season, I will still get stronger on the upper body lifts, while maintaining my lower body strength. This should work well, because my squat and deadlift are respectable, but my press and bench are not, so they need extra attention anyway.

    I intend to learn the Olympic lifts in 2013, and the idea of competing is exciting, but I need to crawl before I walk. Then, I can run. By 2015, I’ll teleport.

    • Soccer is awesome and I applaud you. If I ever decide to take up a team sport recreationally, it will be soccer. This in part because it has way less concussions than rugby.

  15. It’s my intention to this year compete in BJJ, at the Hereford White Belt Open in September. I’m also intending to get to at least the 82.5kg weight class, but optimally the 76kg weight class. I’m currently at 90kg (which is a lot for someone 5’8″ though I started at 100kg before I started lifting). So hopefully the competition goals will help with health goals too.

    If I can get my shoulder fixed up, which is holding up my pitiful bench (70kg), I may take a look at a powerlift meet.

  17. PR: Squat 330# x 5 x 3
    Intent: After my work physical (1/28), I will sign up to try-out for either the local Semi-Pro football team or rugby club.

    • Rugby Union is a blast! I played in college and then for almost 5 years in theblocal clubs before kids and night school sidetracked me. Have you played before? I prefer to loosehead prop but can play hooker in a pinch. I never really liked tight head too much.

      Whatever you choose, go get ‘me!

      JD

  18. First Powerlifting Meet in northern Illinois March 16-17. Mailed check and form today, ironically before reading the post. Just came off a nasty flu bug and have 10 weeks to prep. No expectations as of now for what I’d like to attempt. First lift in 7 days this morning felt AWFUL.

    2013 goals (PR):

    -Stick to a fucking program without distraction from crossfit friends!!!!
    Squat 405 (365)
    Bench 250 (235)
    Press BW (150)
    Deadlift 450 (420)
    Clean and Jerk 225 (215)
    Snatch 155 (185)

  19. Attempted 405 x 5 for Squats. Only got 4. PR from 2 weeks ago is 400 x 5. Kind of want to kill myself, just a little bit.

    Other lifts:
    Press – 140 x 5 x 3.
    Deadlifts – 245 x 2 x 6 (on the min)
    Kroc Rows – 90 x 28

    • Subsequent humility PR – growling like I’m Doug Young and/or Benni before heavy lifts when I can’t even hit 405 x 5 is stupid and humiliating.

      This year I will knuckle down, train harder, and learn from my betters. I will compete. I plan for my first meet to be an inhouse meet at the gym I’m joining to get the feel of competition. Goals for the year – DL – 600, SQ- 500, BP – 300, Press – 200

  21. Been lurking since July. First post here.
    Mobility PR: Had ART done at the chiropractor yesrerday on shoulders and hips.
    Hit a caveman squat barefoot without falling on my butt for the first time and my overhead position at airport security was great. Taking off to DC in 13 min. Let’s get it in and learn something this weekend.

  22. Perfect timing as over the past week I have talked myself into committing to compete in my first powerlifting meet this coming July.

    Programming PR: Switched my squat to a TM template did my first intensity today with 325×5. Not a PR for the lift, but am already love/hating volume day.

    Training PR: Deadlift 385×3. Wanted 5, but it’s a PR nonetheless.

  23. I’ve got a crossfit competition in two weeks and I’ve been doing my conditioning. It’s really interesting talking to others about how they prepare mentally for competition.

    No real PRs to talk about. I have ordered some bumper plates, I plan on opening a Mopeility S&C affiliate this year.

  24. Today I learned I don’t know what I am doing. I thought I had been low bar squating all year. I took a video and posted it on liftheavyshit.com. Cloud and Stroup said what I am doing is closer to highbar. So that’s kinda confusing.

    Anyway, I PR’ed 310×5 on what I guess is a highbar squat.
    Also, PR’ed on an ascending set of doubles to 300×2 on bench.

  25. Been here about a year now. I did a fairly straight version of the S&CP last year. It worked great to bring my numbers back up after I took a hiatus to keep my company alive and help my wife have a kid. Thanks for the site.

    This year I’m starting with a look at my results, and some PR’s. My weight set at home needs more weight. I capped out at 365# DL, because I haven’t yet got the nerve to lash dumbbells to the ends of my bar. I had hit 455 in a previous year and want to hit 5h. So that’s a goal, get more weights, and deadlift a lot more, eventually.

    I also hit a new PR in Squat- 290#. This is killer for me, as my form was so rank at the beginning of the year that it was unsafe to even do 135. So, I took it slow and ended 2012 with that PR.

    Final PR was 165# push press. Also great since I messed up my shoulder in 2011 and couldn’t go above 125 for a long time.

    My plan for 2013 is to start with 8 weeks of higher reps at lower weight, and more conditioning. I need to lose some fat. I will focus on C&J, Snatch, and Squatting. I want to keep trying to go heavy on bench press, as I think its weak enough (235 5rmax) that it deserves attention. I am also getting ready for a backpacking trip to Arkansas around March, so alot of my conditioning will be wearing a pack.

    Thanks again for your site, and steering us in the right direction.

    Valued Rug

  26. My goals/commitments for the year are:
    -Find a permanent house to move into (we sold our house and are renting for now while we search for our dream house) and start building out my own gym
    -Have my son start BJJ
    -Compete in 3 BJJ tournaments this year (last year I was able to fit in 2)

    I whole-heartedly plan to keep running 531 as well, since I’m loving it so far after about 8 months.

    Happy New Year everyone.
    Time to meet your goals head on, and GRIP IT AND RIP IT.

  27. I plan on lifting in a meet either in the summer (in seattle) or next fall in eastern WA. It depends what my training/school/life/money is like around march to decide which I’ll commit to (if not both). And I want to get my deadlift up more prior to that.

    Goals
    500 squat (385×5 as of last week, progressing nicely)
    500 deadlift (345×5, finally found my correct form)
    225-240 press
    BW(185)x10 press, hit 3 last week without a volume or light day
    And finally, learn the olympic lifts finally, and get good at them. I’ve put that off too long.

  28. Still doing SSLP, I just weighed in for the first time in four months and was shocked I’m up 15 lbs since I just dropped a waist size. Wife said I don’t even look much fatter, which was a do you even lift moment. I’d guess my gain is all ass and forearms.
    Currently weights, all are volume PR’s
    Squat 315x5x3
    Press 170x5x3
    Deadlift 395×5
    Bench 265×5/5/4

    • I don’t like to be the guy who replies to himself, but I just declared prima nocta on some new plates by going three sets across on 320 squats and 175 press tonight, didn’t think I’d get either for five reps today as I wasn’t feeling it. Brent squatting four bills and reminding me how plain I am inspired me.

  29. reached goals at the end of 2012:
    bench: 140kg 1RM @ 100kg bw – check
    press: bodyweight – failed miserably

    competitions:
    not really available in my city/state, but i will join a olympic weightliftingclub and see where ill get from there.
    fuck you, public fitness center!

    new PR as of today:
    bench 117,5×5

    goals 2013:
    – lean down as much as possible until my birthday in february
    – fix my old and newly acclaimed injuries and start squatting again
    – bodyweight press

  30. I just payed for my USAPL membership and my first meet is in February. I want to total 1200, which will hinge on my ability to match a previous deadlift PR after hurting my back several weeks ago.

    I really really want to achieve this mediocre total at my first local scrub meet, but not so much so that I’ll risk re-injury.

  31. I will bench 500lbs raw (and natural) and pull 650+ this year – preferably in competition. I plan on keeping my bodyweight between 245 and 255 or so. I have an upcoming meet on January 19-20. I won’t hit those numbers yet but I have plenty of time to work towards my goals.

  32. This weeks PR? Getting back into a regular program after the holiday season left me inconsistent at best.

    Years goals? Consistency. I’ve been lifting for two years and have only really managed about one ten month block of consistently following a program day in and day out. Something will come up (a cold, travel, extra long work week) and I’ll miss several days and let that turn into missing several weeks. As a result, I’ve spent the past 8 months or so just treading water and (on some lifts) backsliding.

    I will be training to compete in Highland Games. There’s a couple of competitions within a days drive from here, so I’ll probably enter both of them. Aiming to finish in the top 50% with an eye on the podium next year. I’m hoping the goal of competing will help with the consistency issue.

  35. Squat: 245x5x3
    Deadlift: 340×5
    Bench: 175x5x3
    My shoulder hasn’t felt so good on bench press this week, so I am going to back off 5-10 lbs for a week, and add in overhead squats, and do some shoulder mobility work.

    In 2011 I ran the World’s Toughest Mudder (link to 2012 event: http://toughmudder.com/worlds-toughest-mudder-series-finals/). Due to poor gear choices, I got hypothermia and was out after about 4 hours. However, in the weeks leading up to the event, I realized I had erred in my training, focusing too much on endurance and not enough on strength. After running a 44 mile training run, I knew the event would eat me up.

    I was not able to compete in 2012 due to a job relocation. 2013 is the year though, and I plan to structure my training primarily around heavy weights and maximal efforts, with occasional long hikes, rucks, and runs to supplement for endurance.

  36. Easy intensity day today. 325×5 squat, 145×5 press, and an ezpz 380×3 deadlift. I plan on signing up for a competition as soon as I get my living situation in order (I’m moving to Seattle in about a week and a half).

  37. I am going to get back into the weights and enter at least one Highland Games this year. There are plenty of choices here in New England and its something I have wanted to do for a long time.

    JD

  38. Oddly enough, just an hour or two before reading this post I signed up for my first power lifting competition! It’s through the USPA and hosted by the gym on base and I only learned about it last minute since it’s on January 12th. Not exactly time to program for it, but this way I can get the jitters out at my first meet and plan another one later in the year.

  40. Haven’t lifted in a little under a month due to sickness and travel so I’m ramping back up.

    There’s a USPA meet in April at the same gym as the last meet I attended and I’m definitely doing it. Either that or USPA nationals

  41. Mobility PR: Finally flexible enough to back squat. Jesus, that took a long time. Still need to use the thumbless grip like I see Brent and AC using in their videos, but it’s fine. This lead to…

    HBBS PR: Easy 225x5x3 (Yeah, I know. What do ya want from me? I’m tryin over here!)
    Deadlift PR: 345×5

    Pretty good week training wise. Diet could’ve been better, but that’ll be back in order after me and some buddies eat Famous Dave’s out of business tomorrow night.

  42. I’m competing in the Longhorn in November. I have a lot to do between now and then, but I have a program that breaks everything down to a daily level. All I have to do is follow that and all will be kosher. When I fail, I just get back up and get right back at it!

  43. I will be 35 this year and think I have one more year of competitive rugby left in my body. So my intent is to play this spring and then hang up the boots.

    I have spent the past several months building up my strength base on a three-times-a-week program (with plenty of time for rest and recovery programmed in) and am now switching to a four-times-a-week program that allows me to still make slow progression on my lifts but incorporates more conditioning. No PRs this week as I focus on increasing my work capacity over the next month and a half.

    • I’m planning on switching to a four day program as well, and trying to fit it in with my new school schedule. I was going to run a version of the S&CP from this site, but I’d only be able to do Mon., Tues., Thurs., and Sat.

      Do you or anyone else that wants to chime in think this is ok for a four day program?

  44. Dear Justin,
    When I first started lifting, I thought my legs would be pretty jacked by the time I squatted 405. When I got there, I thought maybe they would be jacked if I could do 405×5. After seeing Brent get that solid 5, I realize that my legs are very far from looking like I even lift.

    How much do I need to squat before my thighs get swoll enough to look decent in a pair of short shorts?

  45. Things I will do In 2013-

    -Smoke the MCAT on my first try, and get into Med School – I have a specific number I want to hit, and I have a specific plan for getting there.

    Compete in my first Powerlifting Meet- Goals- 275, 400, 450

    Buy a guitar after the MCAT and teach myself to play

  46. Anyone have experience with bent barbells? I guess I bent this shitty old barbell at a new gym I’m going to. Wasn’t even that much weight, did 410×3. So the bar is now permanently bent. Is this safe? What’s the chance it’ll snap while on my back?

  47. Late to the party, but I pulled 405 for a single (mixed grip) the day before new year’s eve. Deadlift PR.

    Goals for 2013:
    -Squat/Bench/Dead 405/225/450 before surgery (currently 345/200/405)
    -Get surgery
    -Miraculously recover in a minimal time and have it generally suck way less than I think it will
    -Reclaim the above numbers before year’s end

  48. Competed in my first weightlifting meet this weekend. Although I did not get any PR’s I went 5:6, so I was pretty happy with that. I was lucky enough to have a coach there to deal with cards and that craziness, all I had to do was lift. Lifting in a meet was a totally different experience than lifting in the gym. There’s the bar and the platform, but the similarities end there. It reminded me of the first 5 seconds of a rugby match; there’s the familiar sensations of the grass and the mud, but until that first hit, you’re not really in it. Only after you put shoulder to man at full tilt does the game really start. It was only after I was descending under the bar to receive it for my first snatch, did it become real. As you can see from the numbers below, nothing impressive was lifted on my part, but what mattered is that I went with a plan, lifted what I knew I could, and didn’t bomb the fuck out. Good luck to the rest of you in 2013, may we all continue to effectively resist gravity.

    Snatch:
    66 good lift
    69 no lift
    69 good lift

    Clean and Jerk:
    87 good lift
    91 good lift
    95 good lift

    164 total

  49. Squat PR – 140 from 125kg.
    Bench PR – 105 from 95kg
    Bodyweight weight PR – 100kg, boom!

    I’m running a quarterly PL series from my home gym for my buddies and I. Total, total vs Bodyweight ratio and best quarterly improvement categories. Also, enter some national level motocross racing this year, enough ‘practice’.

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