Where Strength and Size are the only goals

Posts tagged “meet prep

Preparing for the European Championships

Where to start? Well, not long after last post I contracted a kidney stone & infection, needless to say, very painful and it knocked my training for 6. I pretty much couldn’t do anything for a month and had to pull out of the BPO British Championships in April as I wouldn’t be ready in time. These were qualifiers for the upcoming Europeans so needless to say I was a little gutted!

Thankfully, the president of the BPO has invited me to the Euro’s anyway as I have a ‘justifiable reason’ for not competing at the British, so wasn’t disappointed for too long J

Since then it has been a bit of a slog trying to get back up to previous strength levels. I’ve deliberately gained a little weight alongside training to help my lifts but unfortunately this mean I’m closer to 90kg than the 82.5kg I need to be at the meet and needing to cut 7+kg over the next 5 weeks.

Not an impossible task, but I will need to tighten up my diet and possibly water load again despite being advised against it by my GP. I know the risks and will put more into making sure I’m fully rehydrated for the comp – after this meet I won’t be competing till next year so will spend the rest of the year focusing on health and joint rehab/mobilisation, and possibly even move up a weight class next year to stop having to cut weight each time.

Training through April was just trying to get back to weights I’ve lifted this year and happily I’ve managed to do so, Deadlift back up to 190kg x3, Bench 150kg x2 and Squat 210kg x2. Equipment is a little tighter due to weight gain so pretty sure that’s helping, but still happy to hit my old numbers 😉

May has gone well, I’ve hit 160kg on Bench, 205kg Deadlift and 227.5kg for squat on max week. My goal is still to hit a 250kg Squat, double bodyweight Bench 165kg and another 5-10kg on Deadlift to take me up to my failed attempt at the worlds last year of 215kg. Got to have goals right?

So now it’s June, 1 week to go to the Euro’s, weighed in over the weekend at 87.6kg so I need to drop 5 kg, I’m eating as clean as possible and have easily dropped 3-4 kilos previously by water loading so feeling confident I’ll make weight … Watch this space J

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February 2015 – 6th March 2015

Took a week off after the Welsh Championships and now started the next 8 weeks training leading to the BPO British. Still trying to train with The Pembrokeshire Powerlifters where I can as I get more from the sessions than when I’m on my own, but training almost always has to fit around my work & family commitments. For the next 8 weeks at least I’m loosely following Wendlers 5/3/1 for Powerlifting, with the last deload week leading to the British.

Got in a couple of sessions before starting the 8 week plan, Deadlifts with the Pembs boys with Chiropractors Nightmares, Bench session up to 120kg x5 and 140kg x4 (equipped) and Squats up to 200kg x3 (equipped), then backed off to 180 x6 (equipped, straps down). Then began with 3’s week + equipped singles.

Deadlift up to 170kg x3, then a single at 182.5kg – Was supposed to pull 197.5kg as well, but just wasn’t up to it and form was breaking down so left it and chased up with Good Mornings, Bent Over Rows and some abs

Bench up to 125kg x4 (raw), then equipped 140kg x4, and 152.5kg x3 (Was only supposed to be a single but was feeling strong so went for it!) – followed up with DB Bench, Press-ups, Chest Supported Rows and Rear Raises

Squats up to 170kg x3, then equipped 195kg and 215kg – Then Leg Press, Glute/Ham Raises and Captains Chair Knee Raises

Vids:

Chiropractors Nightmares 180kg x4

Squat 200kg x3, Squat 180kg x6, Squat 215kg

Bench 140kg x4, Bench 152.5kg x3