First Meet of 2015 – The BPO Welsh Open Championship
So, water loading worked well again but was much tougher this time as I’ve gained a little weight since the UK’s. Got down to 85kg by the weekend before so then started loading with 2 gallons a day for 4 days, then 1 gallon on Thursday and none at all Friday – I was a little worried Friday as still weighing over 84kg so fasted as well to make sure I wasn’t over!
Woke up starving on Saturday and felt like crap as hadn’t slept well (too damn hungry), but I knew once I’d weighed in I could smash the food down 😉 Drove over to Swansea and weighed in at a comfortable 81.3kg (could’ve had breakfast!) and then started eating!! Spent the day hydrating and eating and resting up ready for the meet.
Got there Sunday and felt good, I think I’d done a better job rehydrating than last time and was ready to lift. I was in the second flight this time so had plenty of time to warm-up and mobilise and opened easily with 180kg, followed up with 200kg, and then went for 215kg for third attempt. I got a red light for depth on the final attempt from one of the judges, but the other two were white so got the lift 2-1. Happy with squats as only 10kg off the World’s with a walkout and a competition PB.
Bench went just as well, no problems with my shoulder and feeling strong so opened with any easy 140kg, then a 150kg, but just couldn’t lock out 160kg. Not too disappointed, I’ve hit it in the gym, but that’s without having done 3 big squats first! Still hoping to hit double bodyweight (165kg) at The British Championship in 9 weeks and maybe more at the Europeans.
Started warming up for deadlifts and despite struggling in training recently with Deadlifts I was feeling good, took a tally of my lifts and noticed I was at the same as I had been at the Worlds so I was going to have to hope to pull more than my current PB of 200kg in order to improve overall. Opened with 180kg, nice clean lift and then followed with 195kg. Decided to go for glory and attempt 205kg. Just about locked it out to get a PR, win my category and get a new competition best total of 570kg. Can’t really complain! Still aiming high and will be pushing hard to get my total into the 600’s for the Europeans 🙂
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Sunday 26th October – Thursday 6th November 2014 (Meet Prep)
2 Weeks to the World’s
Week 7 – Just working on technique and some 60-70% sets. Shoulder playing up again, but not enough time to rehab, just going to have to get through it, doing some light mobility work and plenty of anti-inflammatories before training! I’ll dedicate some time to physio once the World’s are over. Weight still holding at 83kg so confident I’ll make weight.
Bench/Deadlift – 5×5 sets with the Pembrokeshire Powerlifters working on speed
Squat/Bench/Deadlift (Full Powerlifting session) – worked up to an equipped 180kg Squat (still getting used to the suit so more practice is better!), an equipped 140kg Bench (went up easy) and a nice quick 160kg Deadlift
Full Powerlifting – 3 sets of 3 on each at 60%
Ready for the World’s now, can’t wait!
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Sunday 19th October – Saturday 25th October 2014
3 Weeks to the World’s
Week 6 – Back to normal now and looking to get as much quality workouts in this week as I can, they will be my last heavy sessions before the meet. Weight is holding nicely at around 83kg so I will not need to cut this time which should hopefully translate to some better numbers on the platform. Just finalising all the details this week and looking forward to getting out there 🙂
Deadlift – Did some speed work with sets of 2 @ 157.5kg and minimal rest, assistance was some Defecit Deadlifts, Rack Pulls, Pulldowns, Barbell Shrugs, Farmers Walks and Chin-ups
Bench – Up to 125kg x2, then singles at 130kg and 135kg. Put on bench shirt and hit 150kg, 160kg and 165kg (?) chased it up with Pulldowns, DB Rear Raises & Chin-ups
Back/Shoulder Session – Pullovers, Viking Press, Chest Supported Plate Lever Rows, Wide Grip Pulldowns and Cable Reverse Flyes
Squat – Working out our openers and attempts. I worked up to 220kg again, much more comfortable in my suit now. I’ll be opening at 195kg, then 215kg, then 220kg+ depending how the last 2 felt!
Bench I’ll open at 155kg, then 160kg, then 165kg+ and Deadlift 190kg, 202.5kg and then 210kg+ – It’s only really my openers that will remain constant. The succeeding lifts will depend on how I’m feeling on the day but I’m hoping to get 9/9 lifts this time 😉
Vids:
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Sunday 12th October – Saturday 18th October 2014
4 Weeks to the World’s
Week 5 – So, rough as dog Sun/Mon/Tues this week, nothing like a bit of D&V 😉 Felt low all week, and when I met up with the guys Saturday for squats I didn’t do too bad, but still wasn’t fully recovered and couldn’t push myself as hard as I would have liked.
Deadlift – worked up to 190kg x2, then singles at 195kg and 200kg – tried lifting in my squat suit as some people find it helps, but couldn’t get in the right position to pull, still managed to get 220kg over my knees but couldn’t lock out. Followed up with Pulldowns, Shrugs, Farmers Walks and Chin-ups
Bench – Up to 120kg x5, then Close-Grip Bench, Pause Bench, Pulldowns, Lat Raises & Chin-ups
Squat – Did some reverse band squats in the monolift with the Pembrokeshire Powerlifters, got up to 240kg, attempted 260kg but just didn’t have it in me and re-racked after a little half squat. Also being a bit of a minge with knee wraps pinching so going to have to ‘man up’ for the world’s!
Vids:
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Powerlifting.. It’s time to compete!
I’ve been toying with the idea of competing for a while but after getting ill in February it put a stop to any pipe dreams and up till now I’ve just been working back up to previous strength levels. However …
Had a great training session Saturday with the current World Champion and holder of several records Paul Murphy and the tank Aaron Hosking (who hit a massive 370kg squat – see vid). I squat up to 180kg with belt only, and then hit 190kg x2 and 200kg x1 with knee wraps – Paul was very encouraging and is convinced I have ‘a lot more in the tank’ and has offered to help coach me and to compete in September! What a result! I have decided to take him up on this and am now planning on entering that meet coming in just a few months.
A bit sore over Sunday and Monday so just enjoyed some time with the family over the bank holiday. This week I’ll be starting the shift in training over specifically to powerlifting, however my interests are still in strength and size so will continue to post as regularly as I can and get some more articles out there – click here to read previous articles.
BE HENCH 