Build-up

So the build-up. Things are going slow and sort off to plan. As per life and things not always running smooth things sometimes have to change. For me that’s the way it has to be sometimes. Whilst I have my plan I do change and adjust when and where I feel is necessary. 

Anyway what’s been happening. Well the has been some kit added to my build up and the bench shirt went on this week. I have to say they are horrible things to get used to but given the results it is worth it. So with me being at the part where my weights are starting to get heavier and the need to be comp precise it is only fitting that the shirt comes out to play. 

Big THANKS to my Sponsors Titan for the new shirt. Being happy with the got off the size and everything it is not different in any other way to the fact it is new compared to my old one. 

So build up well with the shirt on the sets and reps have altered a bit as per the laid out part in my program and the shirt will only be on for the heavy sessions. I do tend to do like most 2 session in bench/ upper body a week. Tbh I probably don’t do anything different than most other lifters really. Over time you find out what things work and what don’t and being smart you go with what does. I do change my assistance around and I like to do that from the point it keeps me feeling fresh and the body guessing. A mixture between dumbbell work and the normal bar does stimulate my session a bit more.

 

Break and back at the gym

So what’s been happening in my world then ?
After a well earned break away with my children it is now back and the focus is on the European Masters in July.
Having done some pre training cycle raw stuff it will be good to get back in to the kit and start to prep for the comp. With the nominations going to be closed soon we will be able to see the class and who is down to lift. So anyway with the small changes I have introduced in the last few months and with what I want to move on forward with I am excited to see what benefit they will give me. Doing all sorts off different assistance lifts has been a welcome change and something that was well over due. For those of you who read the blog you will be aware I followed the Arnold Assault program that’s Blaine Summers used for set his record breaking performance at that comp. there was certain bits that I found worked well with what I do and a few that just don’t suit me tbh. After all there is not one program that suits us all. My main lifts will be along my normal template and with the adjustments implemented.
I have spent a fair bit off time looking at this and did not have my normal lazy approach to it and that was well it has always been ok so it should be now.
The changes that have been implemented are not massive and have given me the option to work on some off my weaker points.
Last weekend I was up in sunny Glasgow with my lovely lady and we managed to have some chill out time and also a bit off couples training. With the distance we don’t always get to train together but when we have out time we make it a must do thing. Again like myself Michelle is training hard for the Euros and will be eager to better her British performance. Again with some changes in her program the results are coming through already. Fair play she does give it 100% in each session and knows there is a job to do come comp day.

Comeback trail

Finally making it back into the gym and starting to get back into a routine. 

So for now the focus will be going into my raw training for a while before I start my European build up. I have been looking at some different things to mix it up a bit. I have got a few ideas and have had a copy off the Blaine summers build up he did for the Arnold Classic this year. Well I figure a man who can do the biggest total in the IPF must have some good ideas. 

There is a good video on YouTube where he talks about raw lifting and equipped. I have not really seen much off his videos but will check them out. In this one he talks about his transition to equipped. 

Anyways for me it was about having some new idea and something to follow for now.  After all I think if I don’t have something set out then I will become lazy with my training. And whilst things are going good right now I want to capitalise on that. Again his ideas are quite basic and that suits me and will be easy for me too follow. 

Again i am going to be keeping an eye on my body weight as that definitely makes a big difference to me. So food prep here we come and I do thing when I do this I actually eat more as well as better. For me I do like picking at food and not always eating right. Kebeb’s and fast food are a easy way to snack and I don’t want to be doing that. 

About Bloody time

Wow well it has been ages since I updated the blog page, sort off fallen out of routine with it, Well things are now back to normal well as normal as it can be I suppose. So what’s happened well let’s see oh yes I WON the World masters Title and then I went all quiet.

So here it is at the Home nations last year I lifted in the Welsh Team and lifter at the 83s for a change as there was no real need to be in the 74s this time. With not having anything planned out It was just see on the day and as it happens the day went well. On the day it was 302Kg Squat 215Kg Bench and a 245Kg deadlift for a 762.5Kg Total, all lifts apart from the Deadlift were Masters 1 British Records and worked out a 10 times bodyweight total also. This was my part in helping the Welsh Team win the Event on home ground. 

There was a small rest period after this then it was time to get back into training towards the British Equipped this year.

Despite not having the best build up towards the British it was surprisingly the best days lifting I have done for a long time. Making bodyweight was easy this time as there is one thing that had gone well and that was maintaining my bodyweight to try to keep close to my weight class.

On the day I was just under with some weight to spare and then it was all systems go. Whilst I was not happy with the build-up for this my main aim was to win and then make my international selection.

When I started to warm up for the days lifting it is fair to say I was feeling good on the day. Having 2 squats in I decided to put on the British Record off 312.5Kgs and as soon as I took the weight out it felt good, making a successful lift and feeling like I could actually squat again was a great start to the comp. Missing my 2nd bench and retaking the 212.5Kg was needed to give me a shot at the Total record I wanted so much. With an easy opener I jumped to 252.5Kg for a go at the total record. Making the lift and giving me a new total record off 777.5Kgs I decided to pass on a third lift. Both the squat and Total had stood for over 3 years by me and it was a long time coming but things are looking good for the year ahead. Finally things are on the up and my static total from the last few years has gone.

As always I am Thankful for my Sponsors and their continual support,  Nrg Fuel and Titan Support Systems have been amazing with the help they have given me. Along with Vice Grip I don’t think I could ask for more

So what is next then, well it has been some rest time before the training starts towards the European Masters later in the year.  I have decided I won’t be going to compete before this comp and this will give me time to get some decent training in and I can work on the bits that I feel like I need to address ahead off the Euros.

Now that things are back to normal my blog will be updated a lot more often like normal and it will soon be back to all guns blazing. Well after all I have both European and World Titles to defend this year.

 

Video for you guys

Here is the video from the World Masters.

And also check out this one.

https://gallery.mailchimp.com/77f78b58530e007704cf3bcee/files/British_Powerliftng_Magazine_AW_LR.pdf

Update after the IPF World Masters

Finally got round to updating my blog and  well better late than never i suppose. Firstly it was the first time I have been to Estonia and it is fair to say the whole comp and hotel set up was great. The Estonian federation have run a few comps in the last couple off years and they have all been a great success. Anyway back to the lifting, during this build up there have been a few issues I had to relook at with my training and change a few things around to get back to where I wanted to be. I think on the whole the build up went well and nearly everything I set out to do I did. My body weight has been good since the European’s in July and that was something I wanted to monitor. It was good being 80Kgs sometimes but if I am honest it was way too heavy for me.

On the day off the comp I weighed in a bit lighter then I had expected more so as the day before my weight had jumped up a bit more then I would have liked.

Feeling good in the warm up I knew my squats were finally starting to feel good again and I was confident I could handle a decent weight that day. A comfy opener on 275Kgs set me up for what I thought was going to be a good squat day. My last attempt off 297.5Kg was given and then a few mins later the jury overruled the decision and removed the lift leaving me with a 290kgs on the board. For my main rival he unfortunately was unable to make a successful squat and that left me right at the top providing I made my openers on a he other lifts.

A sensible decision to lower my bench opener to 200Kgs was put in and only making 2 attempts I was still way in the lead off the rivals.

Again my deadlift was dropped and that secured me the win and then it was just a bit off chess trying to get a deadlift medal. Despite failing my second deadlift I managed to get an individual medal on the lift and was happy with the outcome.

For me it was not my best days lifting and whilst I am getting older there are good point I can take from this and move forward to the next comp. getattachmentthumbnail

This was my second IPF Masters World title and that gives me a total off 5 in my lifting career. I would like to say a big Thank you to everyone who supported me and has been there to help me out. The gym boys at Yonkers gym. My sponsors Titan and NRG Fuel. My boss and union for their financial help. My children who accept me for what I am and hopefully are proud for what I have archived, lastly  to my lovely lady Michelle who helps me stay focused on what I am doing and just what I need to do to be the best I can.

Not long now till the World Championships

It has been a while since the blog got update. So far then build up had gone sort off to plan.  Last week was an unexpected deload and the reason for that was a bout off man flu. While I was feeling a bit run down I decided to bring my deload forward and take advantage off the rest up to help my body recover as well as the man flu. 

Now we are into the last phase off the build up I will be focusing more on the main lifts and drop back on some off my assistance that is not really relevant at this point. 

On another note I have been monitoring my bodyweight a bit more in the build up and trying to make sure I am not getting too heavy before the comp. I have started to food prep and whilst I am not cutting anything out or counting calories I am just trying to take a sensible approach towards this worlds. 

For me going to Estonia is a first and I am looking forward to competing in a different county and with a different set up. 

As always I am very Thankful to my sponsors. Titan and NRG Fuel for all their help and support 

European Masters July 2016

Here is my take on the European masters 2016, firstly towards the event my training had really gone to plan and I was happy with the build-up. My only concern was bodyweight as normal. The week leading up to the comp I was a bit heavier than expected but with a few adjustments I was back down in weight come comp day and the morning weigh in. In fact I was lighter than I had expected 73:69Kgs. Been a while since I was that light if I am honest.

Squats well after getting knocked back on my first attempt on depth I had to retake it to make sure off the lift. I then decided to jump 20Kgs and well on the day it was a bit too much. So with 1 lift I managed to get the gold on the squat.

Bench whilst warming up and realising it was not really the day I was expecting I dropped my opener down a bit to make sure there was not any issues on the opener. After 200KgI went to 210Kg and then decided to have a go at the European record off 220:5Kgs. Surprisingly it was a very close miss; in fact the bigger jump than I would have taken normally was very close to being taken to arm’s length. The 210kg was also enough to secure the Gold in the bench.

Moving onto the deadlifts and there was a few things at stake here. Firstly there was a lift to make a total and secure the European title. Then there was a bet with another GB Team member (frosty) and the man with the biggest pull won a bottle off JD.

JD

So here’s the run down 240Kg opener and then a pull at 250Kg won me the bet. It also gave me the Gold deadlift medal on bodyweight.  So for the last deadlift we had to play with the weights to force the Slovakian to pull more than he could. After all he was after the Gold deadlift medal himself. So the end result was me deadlifting 255Kg and my opponent going for 260Kg even when he only needed 257Kg. He failed and for the first time i walked away with the GOLD in the deadlift.

Despite not having the day I wanted I managed a 740Kg total (10 times bodyweight).  So the clean sweep on the GOLDS across the board was a pleasant surprise. Despite not having the day I wanted I won and was also the 3Rd Best Lifter at Masters 1.

Golds

As always I would like to say THANK YOU to my sponsors NRG fuel and Titan support systems. Also to Paul at The Gym where I train.

So what’s next well last year I left something in Denver and think this year in Tallinn I need to get it back? It will be back into the gym this week, time to get focused on the World title

 

GBPF (WPA) Welsh Championships

Here is the low down on how the day went. Weighed in a bit heavier than I had expected at 77:1kgs.  Deciding that this was going to be used as my last week’s heavy training before the Europeans I only opted to take 2 squats and 2 benches. Opening on a 275kg squat and whilst it was not an easy as the opener I wanted but then it was my first squat with the suit straps up since the British equipped in February. I then went to 290kgs for a British masters 1 record and after setting the weight up better i made the squat and it felt much better than the previous one.

Onto the bench again I took 2 lifts and broke the British bench and single lift bench records with a comfortable 205Kgs. As this was going to be my last deadlifting session before the Europeans I took 3 attempts and finished on a comfortable 255kg lift. My deadlift has felt great for some time and in the last build up I have focused more on speed and grip than actual weight being lifted. I did feel there was more in the tank and my grip felt rock solid on the last deadlift so hopefully that will continue moving forward to the Europeans.

So the final total for the day was 750kg and again this was a British masters 1 total record like the squat and bench all at the 83kg class. So what’s next well a few lighter sessions this week before I head off to compete at the European masters?

Some dieting to get back down to the 74s for that comp and hopefully some decent lifting and a tidy total at the end. Well that’s the plan anyways

13528807_892955214163339_8078611162976851795_n

Welsh Championships

It had been a while since I have updated my blog. 

Well here’s the quick update on what’s happening and what’s gone on. Since the last classic comp it had been back into my kit and focusing on the European Masters. Firstly though I have the Welsh open this weekend in Cardiff. The plan for this is to lift over weight and to go up to my last workout weights there and see how things are going for the Europeans later on in July.  

I think the build-up has gone to plan so far and it is completely different to the last one without kit and lifting classic. My opinion is the equipped side is much more complex and requires more planning on the day. Whilst I enjoy equipped lifting I can see the attraction lifting raw, less pressure and the fact you don’t have to rely on being totally switched on during a comp is a big advantage. 

So if anyone in the Cardiff area wants to pass some time on Sunday pop along to Dave’s gym and check out the lifting. 45 lifters on the day both equipped and classic. 

http://www.walespowerlifting.com/competitions