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. 

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.

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 am.now 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. 

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

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


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.

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


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 

Arnold Classic Europe 2018

It has been some time since I updated the blog so here we are 3 weeks away from the Arnold classic. So, what’s been happening then? Well I think the training program has had to change a little bit and I feel that sometimes that must be done. There will times when even the best laid out plans need to be looked at and adjusted.
So, with that in mind I had to change some off my training but now we are back on plan it is all steam ahead. Bodyweight is coming down nicely and whilst at the Arnold it is not the main thing to be in my weight class I would like to compete at 74Kgs. For those who don’t know the Arnold is Wilks based for the placing (the wilks is a bodyweight formula)
So right now, the basics are I am up to just under 85% of my max weights with lower weight rep range as I would normally be at this point. I have not used any off my comp kit yet in training, but I am sure that will change now in the next few weeks. I do want to do my last few sessions in full kit and to make sure my lifts are comp quality. After all I don’t want to get knocked back for silly mistakes like what happened at the European master’s earlier on this year.
Then just a real sort time after the Arnold I will be doing the European master’s Bench press and that will be a big change for myself after all whilst being a reasonable bencher it will only be the second time I have ever done a full on international in the Bench. I don’t quite know what I will do in the short time between the 2 comps, but I am fairly confident it won’t be a lot just enough to cruise through. Then it will be a well-earned rest and some down time before I have to look at planning out for the next comp, however that won’t be until next year so there will be plenty of time to assess plan and change things around

Europeans Championships 2018

So here is my take on the Europeans. Yes, I successfully defended my title, However I will say firstly I made hard work off it on the squats. Only managing to get my last squat passed by the referees a weight that I have done many a time and I did consider to be a comfortable weight. Not hitting depth on my opener, I stayed on 280Kgs and then hit the bottom mis grooved the lift and lost balance. Then I came out on my last and did the lift to satisfy the referees. Woooosh first Gold of the day


The Bench I opened on 200Kgs and then jumped to 207.5Kgs for another comfortable lift and that weight was picked to win the European Bench off between myself and Phil Frost. I then jumped to 220.5Kgs for another shot at the European record, coming quite close it was just lost at the top and despite not making it I felt it was a good try. My second was enough to gain the Gold on the Bench also.

The deadlift came, and I was really starting to feel depleted. My opener on 230Kgs was enough to secure the win and then a 242.5Kgs second gave me the Bronze in the deadlifts I did try 250Kgs, but it was not there and no where near on the day.

So, as I said the overall outcome was a win and with my poorest performance to date. Also placing 3rd in the Best lifters award.

So, what’s next then well all being well I am going to be lifting at the Arnold European classic in Barcelona during September. So, it is no peace for the wicked and it is back to training and adjusting the prep for that comp