Officially Picking Things Up And Putting Them Down Again

So finally got some time to write this out. Was looking forward to the May Open comp for a long time coming up to it off a very successful 4 month program. Squats had been moving good, benches feeling light and I'd already hit a bunch of PR's in the weeks before so was pretty confident of comp PRs and hopeful of all times.

My normal walking weight was somewhere between 84 and 85 so to cut down these last few kilos to make weight into the 83's I just done a low residue diet for the week before. This is basically low fibre, chicken, and oats diet at maintenance calories. Pretty boring even with different spices. No idea how bodybuilders used to do this for months on end. Worked out to be pretty succesful in the end as I weighted in at 81.4kg on the day. Then I inhaled a chicken fillet roll for breakfast. I'd also only gotten about 5 hours sleep before so got some coffee into to have me fresh enough at warm ups.

I went a bit more conservative on my openers than I originally intended. It's not about the opener it's about the 3rds in the end. I was confident in my squats as I'd hit the numbers pretty recently. I had intitially planned to get a 192.5 or 195 squat but pulled it in a bit to have some energy in the tank for a bigger deadlift. They all moved well enough even if my 2nd and 3rd attempt did feel like it took a while for the start command.

1st and 2nd bench attempts flew up. so went for a 5kg all time PR. Turned out to be a bit more of a grind than expected but it got there in the end. Probably very close to my limits on that one.

And then on to deadlifts. The only one I was slightly nervous about due to a planned attempt of a 30kg comp PR and me having some trouble with locking them out at the high percentages. And of course also because my spectacular moment at the end of the comp in abs where I just bottled my 3rd attempt to win my class by losing control of the bar at the top before locking my shoulders out.

Warm ups where alright. Although on my last warm up I once again got knocked forward at the top slightly. This was closely followed by my coach shouting at me to stop doing this . As I was going for my opener one of the coaches gave me some advice and tips on bar control as the bar changes positions to the lift. Actually turned out to be very useful and I had some queues (sp?) drilled in when doing the lift. 220kg went up fine. No problems at all. 230kg same thing. Happy out that's that pesky missed 222.5kg gone now. And then I had the 240kg. Chalked up, talced up, psyched up, I pulled and it moved nice and smooth. It slowed down a bit at lock out but I got there. Got the down command a bit early I thought so i kept pulling the damn thing for a few more seconds and then brought it down. If they gave me the down command early cause I failed something I was still gonna get it to the top. Then I wasn't sure if I got it as I thought the down command was early but saw the 3 whites and went a bit mad with excitement for a bit after that. Great end to some very successful training over the last few months.

All in all a 542.5kg total for a wilks score of 366 and 9 for 9 lifts. Damn happy with that considering 8 months earlier I was totalling 450kg at 72kg bw. i also think that's the 1st comp I've ever gone 9 for 9.

The rest of the team had a bunch of PR's as well and one long grindy deadlift was especially good to see those whites on even if he did knock me off our leader board for the 74kg weight category :pac:.

Then I had to ref in the afternoon so a few cans of monster got me through that .

for anyone interested-
Squat 3rd

Bench 3rd

Deadlift 3rd

whippet wrote: »

Great lifting lad ... unless they cut a hole in the floor I don't think you'd get any deeper!!

Yeah that felt pretty heavy when I got to the bottom. And I thought my depth wasn't great on that one when I was on the way up .

Your hips seemed to shoot up early on the deadlift .... which will hinder the lockout and is probably why the finish looked a little messy. Have you ever pulled conventional? It might suit you?

Used to do conventional but switched when my coach said it would suit me better. Haven't done conventional in a long while. Or at least not at any kind of high percentage. I see what you mean about the hips though. Coaches did mention that as well. Something to watch for in training. They aren't the only reason for the sloppy lockout though. Upper back has always been a weak point for me.

Reps4jesus wrote: »

I know a vid would be the best way to show this but i dont currently have any but have noticed recently my knees getting in the way of the bar when im pulling sumo. Any suggestions? Just simply starting the bar an inch or two further from my legs in my set up?

You need to sit back in to a sumo lift .. almost to the point that if the bar wasn't in your hands at the start you'd fall backwards ... so by sitting in to it and having toes pointing outwards you'd naturally have your knees behind the bar

Another good day today at the Hercs summer competition.

Snatch: 85/90/95
Clean & Jerk: 115/125/130x
Total: 220

Body weight: 89kg

PBs in everything. +2kg on snatch, +3kg on c&j and +8kg on the total. Missed the jerk forward with 130kg :mad:

Zero motivation these past two weeks tbh and really wasn't looking forward to lifting today but I'm glad I did.

Yeah you have to be a member of NIPF to lift in their comps but there's an agreement in place that NIPF members are also members of the IPF but not vice versa.

So a northern Irish lifter can lift in either fed ROI is just IPF.

bluewolf wrote: »

Omg the worlds are unreal. Our irish lifters are doing awesome and two women (aus & us) squatted 3x bw
Unreal

I've done no work this week! So excited for them all they're absolutely killing it

Seriously impressive numbers on the deadlifts.

allym wrote: »

90% sure it was.

Edit: yup results here

http://www.powerlifting-ipf.com/fileadmin/ipf/data/results/2017/classic-powerlifting/detailed_scoresheet_w.htm

Sorry I'm a dope I read that as deadlift it was Suzanne Hartwig and Liz craven.

Is this on now?

Only getting to watch bits of this (damn work) but some of the lifts are just incredible :eek::eek:

Missed the whole thing with the damn stream going down.