IDFPA Nationals 2009

podge57

The IDFPA Nationals were held up in Belfast this weekend, there was a huge turnout on saturday, 50+ lifters.
Myself and Kevpants lifted on Saturay, and Hanley lifted on Sunday.

Kevpants had some huge pr's and I think he won the 110kg class, but Ill let him inform you himself. I didnt get to see the lifting on Sunday, but I know Hanley posted a monster squat, and then things didnt go his way when benching.

I had a great day, hit 4 pretty big pr's in the squat and deadlift.
Finished with a 172.5kg squat, which was a 15kg pr, and I think i might have had a bit more in me

The bench is my nemesis - I got a 97.5 opener, and went on to miss 102.5 twice, the third attempt came very, very close

Opened on a 210 deadlift, which flew up. Then went to 225, which was a WDFPF 18-19, 100kg class world record, and it was pretty comfortable too. Broke it again with 230, by this point i was ecstatic, and I was given a 4th attempt for the WR, but I was pretty exhausted by then, and 235 was never on the cards.

Got a 500kg total, which was a huge improvement for me on the single lifts in february, it was my second comp and the experience helped a lot

It was a long day, weighed in about 9am, finished lifting at 8.30ish, but Im very satisfied with it.

Got to meet Kevpants, his wife, Hanley and Malteaser from boards, and they gave me some great encouragement, particularly when it came to the deadlifts, as did my dad.

heres a vid of some of my lifts, kevpants is going to send me some better quality ones and I might post them later

https://www.youtube.com/watch?v=mdmzy4q6x1Y

PeakOutput

congratulations man

the drifter

well done lad....nice lifting there....your deadlift is serious!!! im so jealous...id nearly trade you my bench for it

cardio,shoot me

awesome work podge

g'em

Many congratulations to everyone who took part and kudos for all the PRs achieved on the day!!

BrianD3

Results are on the IDFPA website
http://www.idfpa.plus.com/2009%20IRE%20PL%20results.pdf

BossArky

Nice squat Hanley.

Edwardius

Good work. Gravity bedamned!

cardio,shoot me

BrianD3 wrote: »

Results are on the IDFPA website
http://www.idfpa.plus.com/2009%20IRE%20PL%20results.pdf

i cant open any pdf link for some reason, my screen is just white and it says done in the bottom left corner of my mozilla

dave80

podge did ye lift of that 97.5 bench by yourself?

kevpants

I suppose I'll add my bit.

I was really feeling the nerves before these championships, prior to my first comp in Feb I really just wanted the experience so I put myself under no pressure. This time was different.

I weighed in at 107kg, better than my previous 105kg, at least I was filling out the 110kg class a little better.

The squats were up first and the warmups went pretty well. There were several lads in there lifting more than me but I tried not to pay attention to it. I left my heaviest warmup at 170kg.

My squat opener was 185kg and it UGLY. I kinda rocked back and forth at the bottom and came up at an angle I don't usually but at least I had my first lift, I hoped the nerves would ease but they weren't at all.

I decided to go for a 205kg 2nd attempt just to make sure if I missed my 3rd attempt that I'd have achieved a 5kg PR while I was still fresh. It came up but felt HEAVY. My technique felt bang on, the weight just felt heavy. At least I had a PR. I was originally hoping for a 210kg squat here but my training had been going so well 215kg was on my mind. I was still only going to go for 210kg but I couldn't stop visualizing 215kg, so I said the hell with it and asked for a 215kg squat.

There was a nice bit of competition in my round of squats and with the guys in my weight class and higher (David Doyle excepted who is in another class to me but got reds on depth with 245kg and 250kg attempts and unfortunately bombed out). Some lifters going before me had succesfully hit 210kg squats but I was trying not to take notice. When my turn came I just tried to get as fired up as I could and my head was absolutely spinning with adrenaline. I got under it, lifted off strong but caught the rack with one of the plates and dragged it back with me. I thought I was a goner! It took quite a bit of effort to re-adjust. I tried to start the squat as quickly as I could once I got the command as I was feeling it a bit after the awkward set up. I sunk it in and to my suprise I managed to come back up a few inches. I didn't get buried! There was no way I was gonna let it go back down now that I had momentum. I drove as hard as I ever have, while things went POP inside my head and weird spots and colours flashed before my eyes, and I fúckin got it!

Turns out it was the biggest squat of the day as one of the guys in the weight class above me failed at 217.5kg. I couldn't believe it!

My bench was meh as usual. 125kg went easy. Then 130kg for a 5kg comp PR but my technique let me down on 135kg. I was happy enough that it was progress since Feb however. I'm not that into the bench, mainly because I get my ass kicked by the others in the comp!

Deadlifts were next, by which time I was completely wrecked. I planned and hitting a 10kg PR with a 240kg pull. I hit a 210kg opener, a 230kg 2nd attempt easy enough and then 240kg went up. It was slow but relatively ok. I didn't feel the bar was going to stop on the way up. My bar speed isn't great with them in any case.

So I totalled 585kg and won the 110kg class with that. I was drug tested afterwards which was....an experience.

Went up to watch Hanley nail an awesome 305kg squat thew next day. He was unlucky his bench conspired against him after that. God I hate you bench.

Here's the vid. Feckin soundtrack was blocked. Sorry Mastodon fans!

https://www.youtube.com/watch?v=FedPmFTeXLE

bigstar

fair play lads. id say im not the only one getting some serious inspiration from those lifts. congrats.

podge57

Thanks everyone

dave80 wrote: »

podge did ye lift of that 97.5 bench by yourself?

yup, im pretty sure i did the first one myself

Baldie

Well done lads!!

BossArky

Podge, you look as if you could easily add another 40kg bodyweight. What height are you? I was afraid you were going to snap in half under the squats.

Kev, yours just looked easy. Fair play.

BossArky

Another two questions whilst I'm here:

1) Why do some people lift equipped vs unequipped? Why choose equipped lifting?

2) If someone (e.g. Hanley on the bench) has missed two of three lifts, why don't they back down the 3rd attempt by a bit for the sake of getting a total? Do your lifts have to continue increasing from attempt 1 to 2 to 3?

kevpants

BossArky wrote: »

Podge, you look as if you could easily add another 40kg bodyweight. What height are you? I was afraid you were going to snap in half under the squats.

That's the scary thing. Imagine his deadlift when he fills out!

BossArky wrote: »

Another two questions whilst I'm here:

1) Why do some people lift equipped vs unequipped? Why choose equipped lifting?

2) If someone (e.g. Hanley on the bench) has missed two of three lifts, why don't they back down the 3rd attempt by a bit for the sake of getting a total? Do your lifts have to continue increasing from attempt 1 to 2 to 3?

1). It's just whatever grabs you. Equipped gives you an opportunity to lift bigger numbers. Some people think it just inflates your numbers but it doesn't. It's a tool that enables you to strengthen the lift while it takes care of a few niggly things that would have otherwise prevented you from lifting that much. For example, a bench shirt might get a weight up off your chest but if you can't lock it out you may as well have no shirt, you're going to get buried.

2). You can't go back. That's the thing. The problem for Hanley in the equipped bench is he needs a certain amount of weight to get a touch on his chest with the bar. The shirt is so taught the bar can't come down to make it a legal lift so you're stuck with having to open with a big weight. If your lockout doesn't go right you're in trouble. I, on the other hand, had the luxury of benching 125kg which isn't going to be a problem just to make sure I don't bomb out.

brianthebard

Well done kev, you really went deep on the squats too, no question about quality there. When did you switch to gripping the bar wide for squats? What's the difference?

kevpants

brianthebard wrote: »

When did you switch to gripping the bar wide for squats? What's the difference?

I'm not flexible enough/have too many wrist problems to bring my hands in.

For me getting the bar as low down my back without it rolling off is the biggest thing. If I bring my hands in close I can't get it down far enough. I have a little table of upper back muscle that I feel for when I'm setting up a squat. I can't reach it unless my hands are out wide.

Also my right wrist is in bits for 10 years now and narrow grip is hard on the wrists, my way is hard on my elbows but it's worth it!

It's also incredibly important to bring your elbows forward as close to under the bar as possible when squatting (I've learned this over the last few months). The wide grip really lets me drive them forward. You'll notice I don't grip the bar either. I just ram the palms of my hands against the bar. Hanley calls this "Rippetoe Style", then I call him a bollocks.

Please don't take this as gospel, it's just me. Hanley will put up an equally compelling argument for narrow grip. It's completely up to you, find what works. Every setup has its drawbacks.

brianthebard

My wrists are always sore when squatting so I'm always curious about how to deal with that, but they are probably just weak, and I don't use wraps yet. I think I'm flexible enough to get the bar low and keep the grip close enough, but maybe not enough to keep the elbows forward too. Will have to think about this, see what I can do. When you say drive/keep them forward, how are you pushing them there? Could you describe the muscles/sensation? Thanks for all the help dude.

podge57

BossArky wrote: »

Podge, you look as if you could easily add another 40kg bodyweight. What height are you? I was afraid you were going to snap in half under the squats.

Kev, yours just looked easy. Fair play.

lol, yeah, i was getting pushed forward a bit by the bar on the last 2 squats
Im just over 6'3, ive gained 4kg since the last comp, which was about 9 weeks ago, so im working on it.

Hopefully by next year, i will be at least 110

also, kev, i got those vids working now, thanks!

Hail 2 Da Chimp

Congrats all - some massive numbers up there!

kevpants

brianthebard wrote: »

When you say drive/keep them forward, how are you pushing them there? Could you describe the muscles/sensation? Thanks for all the help dude.

Hold your two hands up now as if you have a bar across your back about to squat.

The best way I can describe what to do is to pretend you are revving a motorbike while keeping your wrists straight.

Watch your elbows come forward under where the bar would be and notice what happens to your chest.

brianthebard

Yeah brings my chest right up and keeps my upper back very tight. I find it hard to get my hands behind me as far as they would need to be to hold a bar though, maybe not as flexible as I thought. Thanks for the tips.

the drifter

podge man.....seriously...if it moves eat it!!!!!!! i seem to be carryine more bf in my left leg than there is on you... i actually shuddered thinking of what your overall deadlift is going to be like when you fill out....

kumate_champ07

kevpants wrote: »

I suppose I'll add my bit.

I was really feeling the nerves before these championships, prior to my first comp in Feb I really just wanted the experience so I put myself under no pressure. This time was different.

I weighed in at 107kg, better than my previous 105kg, at least I was filling out the 110kg class a little better.

The squats were up first and the warmups went pretty well. There were several lads in there lifting more than me but I tried not to pay attention to it. I left my heaviest warmup at 170kg.

My squat opener was 185kg and it UGLY. I kinda rocked back and forth at the bottom and came up at an angle I don't usually but at least I had my first lift, I hoped the nerves would ease but they weren't at all.

I decided to go for a 205kg 2nd attempt just to make sure if I missed my 3rd attempt that I'd have achieved a 5kg PR while I was still fresh. It came up but felt HEAVY. My technique felt bang on, the weight just felt heavy. At least I had a PR. I was originally hoping for a 210kg squat here but my training had been going so well 215kg was on my mind. I was still only going to go for 210kg but I couldn't stop visualizing 215kg, so I said the hell with it and asked for a 215kg squat.

There was a nice bit of competition in my round of squats and with the guys in my weight class and higher (David Doyle excepted who is in another class to me but got reds on depth with 245kg and 250kg attempts and unfortunately bombed out). Some lifters going before me had succesfully hit 210kg squats but I was trying not to take notice. When my turn came I just tried to get as fired up as I could and my head was absolutely spinning with adrenaline. I got under it, lifted off strong but caught the rack with one of the plates and dragged it back with me. I thought I was a goner! It took quite a bit of effort to re-adjust. I tried to start the squat as quickly as I could once I got the command as I was feeling it a bit after the awkward set up. I sunk it in and to my suprise I managed to come back up a few inches. I didn't get buried! There was no way I was gonna let it go back down now that I had momentum. I drove as hard as I ever have, while things went POP inside my head and weird spots and colours flashed before my eyes, and I fúckin got it!

Turns out it was the biggest squat of the day as one of the guys in the weight class above me failed at 217.5kg. I couldn't believe it!

My bench was meh as usual. 125kg went easy. Then 130kg for a 5kg comp PR but my technique let me down on 135kg. I was happy enough that it was progress since Feb however. I'm not that into the bench, mainly because I get my ass kicked by the others in the comp!

Deadlifts were next, by which time I was completely wrecked. I planned and hitting a 10kg PR with a 240kg pull. I hit a 210kg opener, a 230kg 2nd attempt easy enough and then 240kg went up. It was slow but relatively ok. I didn't feel the bar was going to stop on the way up. My bar speed isn't great with them in any case.

So I totalled 585kg and won the 110kg class with that. I was drug tested afterwards which was....an experience.

Went up to watch Hanley nail an awesome 305kg squat thew next day. He was unlucky his bench conspired against him after that. God I hate you bench.

Here's the vid. Feckin soundtrack was blocked. Sorry Mastodon fans!

https://www.youtube.com/watch?v=FedPmFTeXLE

almost ATG, do u not need to just break parallel? good job

kevpants

kumate_champ07 wrote: »

almost ATG, do u not need to just break parallel? good job

Yeah but they were being really strict on depth on Saturday. One lifter who I thought got a good 2 inches below parallel got 3 reds 3 times on 250kg.

It's grand to think you just broke parralel and come up to 3 reds. This was only my second comp and playing with depth to extract the most from my strength is something I don't plan on doing until I've a lot more platform experience.

I feel good about how deep I sink'em anyway. It might not be the most professional way to approach it but I feel like I like to leave the bar in no doubt that it is my b1tch

Hanley

GRRRRR had a huge reply typed and it just disappeared.

Cliff notes;
-Best IDFPA comp I've been to (equipment, venue and atmosphere wise)
-Credit to Peter and the gang for organising
-Props to Anita et al in the IDFPA for consistently giving up their time for the sport
-Awesome spotting and loading over the weekend. Many asses, including my own were saved.
-Thanks to Kev for helping with my shirt and wraps, and Malteaser just for being there and doing everything that needed to be done without even having to be asked.
-A certain Wexford man played a big part in me getting my squats, and for that I'm mega thankful.
-All the northern lads were beyond helpful when it came bench time - spotting and loading in the warmup room and then MG lifting off on the platform.
-Kev and Podge had awesome days. Was particuarly shocked by Kev and Podge's squatting and DL'n. Some SERIOUS PR's there.
-I'd a brutal day.
-Missed my opener on depth, and it was mega slow. 290 second attempt was sweet. 305 third was really strong. 317 fourth was just too mcuh on the day.
-Bench sucked. Just made a balls of it. Touched them all badly. Lost the first towards my face, managed to do the same on the second but recover (and in the process dip on the way up so no lift) and then blacked out on my third.
-First bomb - GRRRR!!
-Drug tested for the 3rd time in 3 years at nationals. Must be doing something right.

Here's my lifts (the ones I'm prepared to share!!)

290kg squat

https://www.youtube.com/watch?v=1CjGlN_maHU

305kg squat

https://www.youtube.com/watch?v=VHd4y6FtH5Y

205kg bench

https://www.youtube.com/watch?v=r4hz3-3OlXE

jayoo

Just wondering why these lifts arent all preformed inside power racks and cages(would have to be modified with more closer holes for the safties), i mean for example, Hanley if your last squat(in video) had gone compleatly tits up, and you went down, them guys wouldnt have been much help, ud be squashed.

Hanley

jayoo wrote: »

Just wondering why these lifts arent all preformed inside power racks and cages(would have to be modified with more closer holes for the safties), i mean for example, Hanley if your last squat(in video) had gone compleatly tits up, and you went down, them guys wouldnt have been much help, ud be squashed.

What you didn't see was my 4th attempt, the one which I missed and the spotters pulled me out of..... There were 5 of them around, as is normal for heavier attempts and they had no trouble getting me out of it. I don't think you understand how safe things really are with compotent experience spotters. I don't recall who was on the platform for my last lift, but I know Ireland's strongest bencher (and guy's squatted 400+kg too) was there, as was one of Ireland's most enduring and battlehardened lifters, behind me was another powerlifter with years of experience. It's really quite safe!

I can think of several reasons why not to use a powerrack;
-rack height would be hard to adjust
-lots of metal bars for peoples hands and fingers to get caught in if they are spotting
-lots of metal bars and uprights make it hard for the judge to see what's going on
-if you do dump the bar and try to escape you're going face first into some steel
-it's expensive and cubersome
-it's potentially damaging to the equipment. Drop a bar off your back near the top with any weight on it and it's getting bent. You see a dump or two every cmopetition so that translates into lots of wrecked powerbars. Especially troublesome when you consider they cost $600+ each!!

slicus ricus

Just seeing this thread now. Well done lads, some savage lifting all round. Hanley, that is a monster of a squat, well done on that. Kev & podge, those are some quality numbers and reading through your posts, it seems you've both made lots of progress since the last competition. Well done to the 3 of ya!

Skull

3100_1136465457723_1409953378_30357999_2502346_n.jpg

This is me and my pal Davey celebrating after putting on his squat suit.

Hanley ran across the warm up area to get in on the action.

cardio,shoot me

haha quaity pic skull, i love how hanley looks so confused in the back

Hanley

Skull wrote: »

3100_1136465457723_1409953378_30357999_2502346_n.jpg

This is me and my pal Davey celebrating after putting on his squat suit.

Hanley ran across the warm up area to get in on the action.

You absolutle chancer!! I completely forgot about that picture!!!

the drifter

mwahhhhhh briliant...

jayoo

Oh i see, Dont suspose you have the clip of the spotters helping you out?
Or indeed would you or any of the other posters maybe have a clip of how to spot when it is just one person.

i usually would spot my friend when gyming, and i think im doing it in a safe manner, i would usually squat down as well with my arms out stretched under his arm pit, so if he needed help i would be assisting from under his arms, but prehaps it might be better to actually have my hands on the bar and lift

Great videos everyone by the way:D:pac: squating 300kg+ is scary, very scary:D:pac::eek:

itsallaboutheL

jayoo wrote: »

Oh i see, Dont suspose you have the clip of the spotters helping you out?
Or indeed would you or any of the other posters maybe have a clip of how to spot when it is just one person.

i usually would spot my friend when gyming, and i think im doing it in a safe manner, i would usually squat down as well with my arms out stretched under his arm pit, so if he needed help i would be assisting from under his arms, but prehaps it might be better to actually have my hands on the bar and lift

Great videos everyone by the way:D:pac: squating 300kg+ is scary, very scary:D:pac::eek:

Your Probably going to kill yourself if he ever fail with decent weight and you do that that!!

There is an excellent Thread on it somewhere.......... (see i rest my case re:splitting the forum!!)

Malteaser!

itsallaboutheL wrote: »

Your Probably going to kill yourself if he ever fail with decent weight and you do that that!!

There is an excellent Thread on it somewhere.......... (see i rest my case re:splitting the forum!!)

lolz, that's what the search function is for!!!

Hanley

jayoo wrote: »

Oh i see, Dont suspose you have the clip of the spotters helping you out?
Or indeed would you or any of the other posters maybe have a clip of how to spot when it is just one person.

i usually would spot my friend when gyming, and i think im doing it in a safe manner, i would usually squat down as well with my arms out stretched under his arm pit, so if he needed help i would be assisting from under his arms, but prehaps it might be better to actually have my hands on the bar and lift

Great videos everyone by the way:D:pac: squating 300kg+ is scary, very scary:D:pac::eek:

Under the arms and around the chest is about the best when you're on your own tbh. It's fairly safe as well. I've pulled people out of, and been pulled out of myself, well over 200kg squats with just one person using that method.

Trying to grab the bar wouldn't work, you wouldn't be able to get enough leverage against it.

Ideally, one on either side of the bar is best. There's actually a decent bit in starting strength about how to spot squats from the side. The advice on squatting from behind isn't something I agree with if I remember correctly.

Jimmy Bottlehead

Hanley wrote: »

...as was one of Ireland's most enduring and battlehardened lifters, behind me was another powerlifter with years of experience.

Have to say, the 'battlehardened' bit made me LOL.

All I can envision spotting you is this

Transform

man there are some seriously impressive lifts there. Congrats to all

Hanley

Jimmy Bottlehead wrote: »

Have to say, the 'battlehardened' bit made me LOL.

All I can envision spotting you is this

Lol that's about right.

For those who know him, I'm referring to Eddy. The arnie comparison is quite fitting I'm sure you'll agree? Andy??

kevpants

Hanley wrote: »

Lol that's about right.

For those who know him, I'm referring to Eddy. The arnie comparison is quite fitting I'm sure you'll agree? Andy??

He's a great spotter, talks to you throughout the lift. Those verbal cues are a big help.

Ya know what he said to me on my 2nd squat attempt? I unracked and he says "2 steps out now" I took three because I didn't feel right after taking it out and he goes "For fúck sake you're not running a marathon."

If I wasn't being squished at the time I'd have broke my ass laughing.

Skull

Hanley wrote: »

Lol that's about right.

For those who know him, I'm referring to Eddy. The arnie comparison is quite fitting I'm sure you'll agree? Andy??

gay eddie.jpg

Yeah he wishes.

Should have some more warmup room pics for you later on James!!!

Hanley

Skull wrote: »

gay eddie.jpg

Yeah he wishes.

Should have some more warmup room pics for you later on James!!!

Grrrr I didn't realise there were more photos being taken!!

Skull

Hanley wrote: »

Grrrr I didn't realise there were more photos being taken!!

Don't worry they are not of you!

Hanley

Skull wrote: »

Don't worry they are not of you!

Thank god!! You've done enough damage already

cardio,shoot me

yea now whenever i read ur posts hanley i picture that picture and laugh

LightningBolt

Hanley, the end of your third vid there's a guy with his back to the camera. That shirt is just brilliant.

Hanley

LightningBolt wrote: »

Hanley, the end of your third vid there's a guy with his back to the camera. That shirt is just brilliant.

This one?

podge57

Hanley wrote: »

This one?

that shirt is deadly

i want to get a decent bench so i can buy one