A Top 40 Weightlifting Blog

Thursday, June 30, 2016

Volume Training

I had a couple hours this evening so I decided to move some weight. I really don't have a structured training plan right now so I'm just training for fun.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/4 reps, 365lbs/1 rep, 385lbs/miss.
Enough messing around.
Bench Press - 6 sets/12 reps/155lbs.

At this point I had to make my way to the 17 Wing Strength Club to help move the competition equipment. A good amount of cardio after a fun Bench Press work out.


Tuesday, June 28, 2016

... and it begins again

After a week off its time to get back into training. As a competitive powerlifter I prefer to lift heavy singles. But, volume training is when strength is built.

Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 5 sets/12 reps/135lbs.
Bench Press - 5 sets/12 reps/135lbs
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.
Walking - ~2km.

As time goes on the weight will go up. I plan on sets of 12 reps for 5 to 6 weeks then drop to 5 reps. I will also be walking more and more and will incorporate light jogging. Today was a good start.


Sunday, June 26, 2016

2016 IPF Worlds

We've been back for a couple of days. I wanted to take a little while before posting to the blog to gather my thoughts.

We started our journey to Killeen Texas on Friday, 17th June. The weather was well less than ideal for driving. Very heavy rain and lightning made the trip quite interesting. After getting breakfast and coffees from Tims we hit the road at 0700hrs.
By the time we got half way to Grand Forks the weather got so bad I thought there might be a tornado. We pulled over to listen to the radio for a weather alert. Turns out there was no tornado but there was gusts up to 100 mph, quarter sized hail, thunder and lightning, and rain so heavy that the wipers couldn't keep up. Eventually we got back on the road at a reduced speed. The weather cleared and we continued to Texas.
Our first stop was going to be Omaha Nebraska. Unfortunately, the swimming Olympic trails were taking place in the area and the hotel prices were massively inflated, 225 US$/night. We continued for several more hours before we ended up in a tiny town called Rock Port. There we found the Rock Port Inn and were very happy with the rooms and the price. The kids had a swim in the pool to sap what ever energy they had left. Kathy and I sat on the pool deck watching bats flying in and out of the tree tops and lightning bugs putting on a wonderful show at ground level.
In the morning we trekked to Oklahoma City where we spend two nights. The day in the middle we checked out the Outlet Center and spent sometime at the hotel pool. The mattress at this Travellodge was horrible and my lower back was giving lots of problems. I hardly got any sleep during these two nights and I was concerned that this would effect my performance at the Worlds.
On the 20th June we arrived in Killeen and headed straight to the venue to pick up my pass and become familiar with the facility. After that we went to diner and shortly after that to separate hotels for bed. I was obligated to stay at the meet hotel but it was too expensive and too small for all of us to stay there. Kathy and the girls stayed else where.
Weigh-ins started very early, 0600hrs. My son and I got to the venue at 0530hrs where I checked my equipment then went to pick up Kathy so she could have the van. She dropped me off and I went for weigh-ins. The following is how my lifting went.

BW - 152kg
I was a bit heavier than in past competition but this didn't surprise me.

Warm Ups went really well and my back wasn't an issue.

Squats - 225/235/240miss.

My opener was easy. My second I got a bit over my toes and it was a fight to finish. I got my form back and smoked my third but I cut it a bit short and was called on depth. I have reviewed videos from several angles and I was judged a bit harshly. Oh well, it is what it is. 235kg is a 7.5kg PB.

Bench Press - 160/167.5/172.5kg.

I got all my Bench Press attempts. My third attempt actually went up easier than my first. 172.5kg is a 5kg PB but I could have hit 177.5-180kg. Time for Deadlifts.

Deadlift - 255/265/272.5miss.

The first and second attempts were routine and felt quite controlled. My third attempt I had a slight tear in my right calf muscle just after the weights left the ground. It was enough to distract me and I missed the lift.

I totaled 672.5kg which is a 12.5kg PB. Out of 9 lifters I finished 8th overall. Individually, Squats 8th, Bench Press 6th, Deadlifts 6th.

My first Worlds was an amazing experience and I feel like I have grown as a lifter and I'm am destined for much better lifts.

The best part of lifting at the Worlds was having my family there in the audience to cheer me on. I am truly fortunate to have such an amazing family.

As soon as the medals ceremony was complete we got into the van, had some lunch, and hit the road.

The trip back was uneventful and seemed much shorter than the trip there.

We are home now and back into our normal groove. Yesterday I got back under the bar for some Squats.

Leg Swings and Stretching.
Squats - 3 sets/12 reps/bar, 2 sets/12 reps/95lbs.

Very easy lifts but more about flexibility and mobility than actual work.


Monday, June 13, 2016

Last Heavy Day

Sunday was my last day of heavy training. I just wanted to hit my opener once. This will give me the confidence to know I am Deadlift ready as I am with the other two lifts.

Leg Swings and Stretching.
Squats - 2 sets/bar/8 reps, 2 sets/6 reps/70kg, 120kg/4 reps.
Deadlifts - 70kg/4 reps, 120kg/4 reps, 170kg/1 rep, 220kg/1 rep, 260kg/1 rep.

I am ready.


Friday, June 10, 2016

Day 12

Yesterday I worked my opening Squats. 225kg is my planned opener.

Leg Swings and Stretching.
Squats - bar/8 reps, bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep.
Put on my knee sleeves.
Squats - 455lbs/2 reps, 500lbs/1 rep, 500lbs/1 rep, 500lbs/2 reps!!!
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 4 sets/275lbs/4 reps.

As it sometimes does family life got in the way and I had leave for my kids music concert. 500lbs for a double is a huge PB for me. I am ready for Worlds.


Tuesday, June 07, 2016

Day 11

A really good night of training. I am starting to get nervous about the World's. Concentrating on what needs to be done right now is difficult and I either want to load up the bar and go heavy or skip the work out completely. Either way is bad. I need to train IAW the current plan and I will be ready.

Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps, 335lbs/4 reps, 365lbs/4 reps.
Bench Press - 135lbs/8 reps, 225lbs/8 reps, 315lbs/1 rep, 3 sets/1 rep/355lbs.
355lbs or 160kg will be my opener
Deadlifts - 2 sets/6 reps/225lbs, 2 sets/4 reps/315lbs, 385lbs/2 reps, 435lbs/1 rep.

Listening to records and having some fun. Thursday I test my Squat openers. I can hardly wait.


Monday, June 06, 2016

Day 10

Training was a very relaxed yesterday. I went to the RCAF family walk with my wife and kids. It was a very sunny day and the UV index was high. Afterwards we returned I got to work with training.

Leg Swings and Stretching
Squats - 2 sets/8 reps/bar, 2 sets/8 reps/135lbs, 225lbs/6 reps, 3 sets/4 reps/315lbs.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 4 sets/4 reps/275lbs.

After the walk and high UV I did not feel like deadlifts. A bit of a break won't do me any harm. I have three more heavy training days. Each one of these will focus on my openers, 3 singles of each.

Squat - 495lbs / 225kg
Bench Press - 355lbs / 160kg
Deadlifts - 565lbs / 255kg

Total = 640kg

Attempts could be as follows

Squat - 225/240/245kg
Bench Press - 160/170/172.5kg
Deadlifts - 255/265/272.5kg

Total - 640/675/690kg


Thursday, June 02, 2016

Day 9

Exactly where I need to be. Training is still going extremely well and I am ready for World's.

Leg Swings and Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/2 reps, 405lbs/1 rep, (put on knee sleeves) 455lbs/2 reps, 525lbs/1 rep, 2 sets/1 rep/495lbs.
Bench Press - 135lbs/8 reps, 4 sets/4 reps/245lbs.
Deadlifts - 3 sets/4 reps/365lbs.

525lbs is a 20lbs PB. This puts me right in line for a 240kg Squat at World's. Next week I will work on my openers. The power is there. It's time for Killeen. I'm ready!