30 minute indoor ride (12.1 mph, 6.09 miles). I set up the indoor trainer and will hopefully get some volume in during the winter. Part of the motivation was to lay off of my calf a little longer. Part of it was waking up over 200 pounds again.
Pull-up Finisher
10 reps about every 30-45 seconds. Chin was not consistent clearing the bar.
The Lakewood Parks & Recreation held a great powerlifting meet at the Charles Whitlock Recreation Center. (7) athletes participate with (4) men and (3) women. It was well supported with spotters, loaders, a head referee and side judges (I recall Deborah and Will, but forgo the other 5 individuals). There was roughly 7 staff supporting the event and 10 spectators.
Lisa, Lauda, Amanda, Robert, Brent, and Gavin and I faced off to find the strongest male and female athlete.
Squat was great. I went 3 for 3 at 225-235-245. I might have had a little more in the tank.
Bench was good. I went 2 for 3 at 170-180-190. I should have made 190.
Deadlift was amazing. I went 3 for 3 at 295-315-335. I probably had 345+ in the tank.
Robert won the men's with a 1310ish total. Brent was second with a 1210ish total. Gavin (at 16 years of age) was 3rd with a total around 850ish. I was thrilled to put up a 760# total. That is a 5# improvement from GGC.
The WILKS score comes up as 221.47 (normalizes for gender and bodyweight).
Beginner - 120
Novice - 200
Intermediate - 238
Advanced - 326
Elite - 414
If I could get down to 185 and total 815 (195+265+355), WILKS would be an intermediate 245.18
Lauda took the women's first place, followed by Amanda and Lisa. Lauda put up a crushing deadlift and in talking with her, she is going to try to take back the state record in February 2024.
Total 245+180+335 = 760 (Lakewood 11/11/2023) 197.1
