Not long till the Worlds

I guess it is about time i update the blog page. I have just realised that this has slipped more than normal and I have not given it my attention. It has been easier lately posting on the social media sites and not really putting words down on paper well so to speak. So for some of the videos I have done check them out on there. 

So what’s new with training and all that stuff.  Well here we are a few weeks away for the Maters World championships and this year we are heading to South Africa, having been here a few times before but not to this part.  My training has gone ok so far I have changed a few things around in the kst few weeks and I guess it is an age thing really that makes you evaluate things. So at this point I am doing multiple sets of doubles. However I felt that I was not really recovering like I had some in the past. It was this that mad eme thing about dropping to singles for the top sets and just concentration on the lift that I am doing that day in training. Bodyweight has been good for a while now and I hope it keeps going like it has and the plan is to leave for SA around 75 kgs not 77 like normal. Having a sponsor who helps with my food intake is a big plus and Paleo Nutrition Wales have been a great help with supplying me with quality cuts of meat to help my diet.  Whilst I am not a massive eater I still have to eat and food prep is a big part of my weekly routine alongside the gym. It is not hard to take time to prep food and it does make a world of difference when balancing work life and all that.

Also having Titan support systems back me with my kit is a big bonus.  I have had some new bits and the main thing is a deadlift suit that seems to be fitting me well. I figure with it being a bit warmer a climate than I am used to I need to have a suit that is not super tight like I have in the past. Rather than have a custom I have gone for a standard size and I am really happy with the fit and how it feels when on me cheers Titan quality kit as always. 

For me the main focus in SA Is to win a and regain a world title I am not planning on any personnel bests just to make close to 9 lifts and bring the overall Gold back home with me.  

As usual here is the link to the nominations

And there will be a live feed also on the goodlift site for anyone interested in watching. This year I am lifting on Friday morning for a change and with SA being right down from us there is no time difference at all and that is a plus for me. Lifting outside you’re normal time zone is sometimes an issue but in fairness it affects everyone the same, well unless you are lucky to be living in the host country. 

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European Masters 2019 Sibiu Romania

So, on reflection after the Europeans, I felt I should update my blog. Firstly, what a lovely place Sibiu is. Not quite sure what I was expecting but it definitely was not as nice as it was.
Having the heat over there was something I was unsure about other than helping me to move the last few pounds to make weight. For some reason it was not as I would have thought that would have been, the body weight did not come down as I have expected. However, saying that I did eat and drink more than normal up to the last few days. So maybe it was not as bad as I first thought it was.
Comp day, surprisingly I was a bit lighter than I had expected, it must have been the walk to the venue in the lovely morning sunshine that was done under duress cheers ’Frosty’
So making weight and warming up I felt quite good, first squat nerves are always for me the first hurdle and once that was done I decided to take a smaller jump than expected. This lead onto me missing the 282..5Kg on my second. I did however scrap it through in my last attempt to get the lift.
Onto the bench and this was what I had been pushing a bit harder than the other lifts and for the obvious reason that the fantastic bencher Mr Franklin took my single lift record. However today it was evident that the bench I had wanted was not coming out to play today. We dropped the opener after the advice of Coach Bowring and made 3 successful lifts ending on 212.5kg. Not all was lost I did win a bottle of Bourbon from the British record holder Phil frost on our bench off. Cheers, Frosty.
Deadlifts warm ups went well, so the opening lift should have been comfortable, however as soon as I started to pull, I felt my grip was really slippy. So, the inevitable happens I dropped the weight. I did redeem myself on the second and made the lift and more importantly, a total. With a few of us being quite close it was picking a weight to try to get in the medals for the deadlift. In the end I only made one good lift and dropped both my other attempts and today was no deadlift medal for me unfortunately.
So down on what I wanted and all things considered it was a reasonable day and the final outcome was GOLD on Squat and Bench. Nothing on Deadlift however it was Gold overall and still European Champion. For me despite it not being the day I wanted I enjoyed the lifting and was really looking forward to the championship. It is not always the case, having a bit of fun and enjoying it is a big part of the whole championship bit. This was definitely that.
On another note, I did manage to Win the Master1 Best lifter and that was a surprise with the total I had done I had figured I needed to do a bit more to be in with a shout for that.
Once again I would like to Thank my sponsors for their help and support, Titan, Nrg Fuel and Paleo Nutrition Wales for all you’re help and continued support. Another Big help is my Lovely lady who continues to get me to think about why I do this and what I should be doing during training and life in general. Thanks, Michelle for your support, and also a Big Well done on Winning the Euros yourself.

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It has been a while since I did an update on the blog. So why has happened well fit a start I am now back into the kit ahead of the forthcoming European masters that will take place in a few short weeks.  Feeling good with the build up so far and with the weights slowly creeping up each week, it is starting to get a bit more serious with each session.  Cardio is a big part right now while I start to make sure my bodyweight is under control during the last phase of the build up. 

So I am still not in full kit yet and I am holing to keep my kit to a minimum before the day. I do try to keep some kit on but it is not always the full kit. My last session on each lift will be done in full kit to make sure I am lifting to the required rules. 

I have been posting some videos on my instrgam page more these days and for anyone who want to see them.pop on over to check that page out.  The link is at the top of the page. 

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Welsh Championships 2019

So, I am finally going to get to doing my Post comp write up, Last week I did the WPA Welsh championships and lifted in my annual classic comp and overweight at 83kgs.

I weighed in at 77.5Kgs and it was a bit heavier than I had anticipated but when you don’t watch your weight these things happen. With the squats I did 3 lifts and finished with 240Kgs for a British Masters 1 record and for the day and build up it was defiantly the correct weigh.

The bench is something I had been working hard on prior to the Welsh in the hope that when I switch back to my equipped Lifting it would be right up where I wanted it and it would put me in with a chance of breaking my British record again and chipping that a bit more. The warm ups went well but disaster happened when I went on the platform. Not having blocks, I had to use some bumper weights and the whole set up changed. Missing my first and getting the 155Kgs on my second was not part of the plan. Fair to say the second was a max lift and down on what I had planned, a try at 160Kgs was just that a try it was not really going anywhere and tbh even if I had taken a smaller jump the outcome would have been the same.

Deadlifts went good 2 successful lifts and ending on 240Kgs with a final attempt at 245Kgs for a Welsh record in the lift and total was not too be, on the plus side it was not a grip issue it was just too heavy on the day.

Well what’s next, it is going to be a short break and then back into training for the Equipped European masters in July. Not having been to Romania before will be something that is different and also something to look forward to. The training is planned out and the focus will be to defend my Master title in the 74Kg weight class. I now need to be more consistent with my training plans and diet also. I don’t want o be leaving the weight drop till last minute and putting myself under pressure to make weight at the comp.

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Training and the future

It has been a while since my last post and tbh I don’t know where the time has the time gone eh  

Well I am currently doing some raw stuff in the build up towards the Welsh championships in April. For me the dates all sit really well with my planned comps for this year. 

So far it is the Welsh in April, Europeans in Romania in July. Then the Worlds in Soth Africa during October. Then I think that will be it for this year. 

Reflecting on the last comp and despite not having the best performance it was still a Win and as always a building block to work off.  Really trying to focus at the moment on my basic strength and where I want to be at each point I compete this year. Whilst I don’t really do a yearly program I do have some ideas penciled in for each part. 

The Welsh is more than likely to be at 83kgs class well there is no real point in dieting for this one. However I don’t really want to be massively over the 74kg class limit, whilst being 80kgs in bodyweight feels good on times I figure it is not the best move for me. 

The Europeans this will be at 74kgs, lifting for the first time in Romania and amongst the vampires should be fun.  It is always good to go to different countries and to see how they run their events. 

The Worlds again I will be 74kgs and it will be South Africa and that is a place I have not been for some years. Having been there a few times before I am sure it will be a different challenge for me with weather and starting to lift very early out there. 

I have mentioned the bodyweight and whilst I would like to one day move to the 83s I have to think of the health side and the fact I am not getting any younger and with my hight I would be very robust. I am currently keeping an eye on the cardio side I do and that’s not just to keep my weight in control but also to help me stay fitter and healthy. The cardio side of my training I don’t find a chore like I have done in the past and that has to be a big plus for me. Also I figure while if I am fitter I can recover quicker and that has to be a good thing surely 

Diet wise having help from Paleo Nutrition Wales on board is a big advantage in helping me eat quality cuts of meat and with my food prep.  Again it seems funny that after all there years of lifting I starting to change habits and realising the advantages of things like prepping meals in advance, it is definitely making life easier and with only having to figure out what I can prep in advance of the batch cooking times. For this of you who buy food online you should check them out they have some great deals and I will say it is quality meat. 

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British Equipped Jan 19 write up

Think it is about time I did my post comp write up from last weeks Equipped British.  The main thing for me was to make my weight class and regain the Masters British Title.

So here it goes.

Squats went 280Kg 295 then onto 305, a slight mis groove towards the top of the lift threw me off balance and it started to fall backwards.

Bench and here the roller coaster started for me, opening on 205Kgs and missing it on both my first and second attempts did nothing but put pressure on me for the third, make it or bomb out. We changed the shirt on this attempt, same size just a different shirt and it ended up with a 2 to 1 passed lift, wow thankfully it went that way and left me still in the competition

Deadlifts and using a new suit for the first time seemed like a good idea at the time, however I did struggle into the suit and managed to struggle to get to the bar, I managed 240Kg opener and then jumped to 250 and despite trying to pull it when I was all out off position just ended up with the bar being left on the floor. I did come out for the third attempt on the 250it seemed a much better lift but unfortunately, I dropped the bar at the top just as I had the down signal.

The final outcome was 740Kgs total at 73.9Kg bodyweight with 4 lifts out of 9

I had a game plan for the comp and whilst it did not go to Plan, I am not too disappointed as I know I can do much better and, on another day, hopefully that will come out, the whole build up towards the comp had been up and down with some underlined issues that I feel need to be addressed and will be before the next comp.  I do think that things do constantly need to be looked at as it is so easy to become complacent and not fully concentrate on training. And one thing for sure is I need to be fully fit to go into the rest of the year’s events.

So, from here on in it is going to be Plan A, and if you know you know

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British Equipped Championships 2019

Anyone out there who cant make the event there is a live stream for the weekends lifting. There is Full power and Bench only over the 2 days, Myself I am on the Saturday think it is afternoon time, here is the link

Posted in January 2019 | Leave a comment

New year and a look back

So here we are at the start of another new year, I am a bit late updating the blog about my rundown from the year that has just gone. Fair to say it was an eventful year, whilst not going to Mongolia to defend my World title was a decision that was made quite early in the year. Then there was the Double European Titles, the full Power and the Bench only. Not too bad considering I was not on form with my benching during the last part of the year. Whilst not being able to do the British at the start of the year due to my son breaking his arm. Well these things happen I suppose however, it was good that he made a speedy recovery. I did do a Classic comp not too long after that and lifted at the 83’s and set some M1 classic records on the day. Then the Europeans I just scrapped in a squat on my last and that was enough to keep me ahead of the rivals. The Bench in October was a roller coaster also and whilst being down on the discipline it was about being there for the win, we played the numbers game and it give me my second European title of the year.
I do think though the high light would have been being inducted into the EPF Hall of Fame, for me that was something that I never thought would have ever happened to me
So, what is the plan for the year ahead, well firstly I have the British Equipped In a few short weeks and there I hope to do something reasonable to secure selection for the forthcoming Internationals. So far it is only looking like sticking to the Full Power for this year, Whilst the Bench in Japan does sound appealing, it will be next time, I think.

Posted in January 2019 | Leave a comment

European Equipped Bench Press 2018

Time to bring the blog up to date, So due to a personnel issue I was unable to compete at the Arnold Classic in Barcelona. Unfortunately this things happen and as much as I wanted to compete it was not too be.
However 10 days after the Arnold I competed at the European Bench Press championships in Luxembourg. This was only my 2nd ever Bench only international the first was the World Masters in Ashington, England a few years ago where I placed 2nd in the 74Kg Class.
So on to the lifting, on paper I was by far the biggest bencher in the class, during the warm up it was evident the bencher in me was not firing on all cylinders.
Under the guidance of my coaching staff Marc G and Dean B the decision was made to drop the weight down on my posted opener.
The first attempt went as expected and put me first on the board of lifters. The a stupid mistake on the second and a fail. After posting my third we had to play the numbers game to make sure I went last and was there for the win.
The final outcome was a fired up me going out for a winning lift and making 200Kg very comfortable and convincing. Pushing both Polish lifters in the class to 2nd and 3rd
So now with some rest time before the next comp it will be time to get back to full fitness and focused towards the British Equipped next January at Horncastle.
Big Thanks as always to my Sponsors
Nrg Fuel, Titan Support Systems, Paleo Nutrition Wales and Vicegrip


Posted in October 2018 | Leave a comment

Arnold classic

Here we are a few days away from this years Arnold classic Europe 

Training has gone to plan and with nothing more than focusing towards a decent total at this event. I have not set my sights on anything other than trying my best to build a decent total. Don’t get me wrong some PB’s would be great but they are not the main focus here. For those of you who don’t know the Arnold is done on the Wilks formula for the placings. For me, the biggest positive has to be managing my bodyweight well in this build up. Sitting under 75kgs in the final week leading up to any major event is in my book a big plus for me. By now it is normally a mad rush to drop the last few Kgs. Don’t get me wrong I have made a lot more of an effort to make sure that this was the case this time.  Now with Paleo Nutrition Wales helping me out with some quality meat in my diet, it is definitely made easier. For anyone who buys food online you should have a look at them also, the quality is second to none. 

So Sunday is the day and it will all come to a head and with my plan in mind and some conservative lifts wanted it will be down to time will tell or so to speak. As always I would like to say a big Thank You to the people who have supported me in training and my sponsors. Titan support systems. Nrg Fuel, Vicegrip for all their help. Cheers guys 

Posted in September 2018 | Leave a comment