Well fair to say after a little break from the gym the dreaded Dom’s have hit in and boy I can honestly say I have not missed you at all. It is surprising that I’m a few weeks you can go from lifting something g half decent to a weight that is far lower and feel like you have been hit by a bus. Suppose at this point it can okay get better is the phrase used quite a lot. Strangely though with regular training they disappear as quick as they come and then it is just the odd occasion they pop up again.
So for myself it is nice to drop right back in weight and now I am in a position to take it a bit easier for a while now and get back to some raw training in prep for the year ahead. Think most off my ore lay off aches and pains are feeling much better and the training at a much lower weight will definitely help keep all them at bay. So with time now on my hands I am able to address a few points that I would like to see changed around and to things that I know I need worked on. So with this all in mind and some sort off plan worked out that other thing I want to add back is the cardio to help me with my recovery. It is something that I don’t really enjoy but I know I have to do it. Being fitter can only be a plus for myself and help me with the work load when I am lifting weights so I guess they go hand in hand really.
So along with all this and my meal prep I am confident it will keep my body weight in check and close to where I should be and not up in the the high 70Kgs where I have been in the past, that is something I did not like and don’t want to be there again if I can help it. Don’t fancy being an 83Kg lifter at this point. Also I have changed the lay out off the blog and will have a little play about with it again and see if I can spice it up a bit. All the info is still here I just felt it needed a slight revamp after all it has been running in the original format for a while now.
Afternoon people, for those of you who follow my blog may have noticed that I did not lift at the recent British Equipped championships. Well unfortunately the week before the event my youngest boy broke his arm. On the Thursday before the British he has his check up and the consultant felt the arm was not sitting right and would not heal correctly. The prognosis was on the Friday he would be operated on and recast then for some weeks. Fortunately, when he was put under for the op they managed to manipulate the arm rather than use pins at this point. I was so proud off the way Lewis handled it and even now a week after he has been great with the situation.
So now my mini crisis is over it will be back to the drawing board and next up will be the Welsh Championships being held in Cardiff in April. This has now given me a chance to drop right back in weights and re adjust my training towards this event. There is some time now till the European masters and me having to defend my title in Czech Republic. It was a shame about the British, but these things happen, the world acclaimed #GBBO had to be postponed until the Euros now so Phil Frost you got your reprieve best get training hard for July.
Can I say also a big shout out to Marc Giles and the Horncastle for running an amazing comp combining the Full power and Bench only equipped lifting. It is nice to see the equipped side coming back up in the numbers again.
Here we are the end off 2017. Fair to say it has been a great year and at times like this it is nice to reflect on the tea that has passed.
So what’s happened in my lifting career then that stands out most. Tbh I am not sure this year I managed to retain my IPF World and European Masters titles. And along the way gaining a bunch off individual medals as well as the overall ones that count a bit more.
Then there was my Sporting Award from the Local radio for outstanding contribution to sport. That was something new this year and to win the first ever one was just fantastic. Again we have the British squat record I broke at the start off the year 312.5Kgs did an increase on my previous record by 1.5Kg. Strange to think that was standing for about 3 years and was also the current IPF masters world 74kg record at that point. Think it is fair to say that there have been a few things going in that went well for me this year.
So what is next then in 2018 ? Well firstly we have the British championships in a few short weeks, this year it is being held in Horncastle and Marc Giles and his crew run a great comp there. It is at this comp myself and Phil Frost have a Bench off to see who can press the most weight there. You may have seen the hashtag #GBBO it had nothing to do with the bake off this time.
Best off luck Frosty second is a good place to be.
On that front my shoulders have started to feel back to normal and the weights are coming back up nicely so let’s just watch this space and see how the next few weeks go in the final stages off the build up for the comp.
So as this year ends and another starts can I say a Big Thank you to My sponsors who are there Time and time again.
NRG Fuel. Titan support systems. Vicegrip
And to the Monsters down at Yonkas Gym who are there to spot me and help me out, cheers guys
So Thanks to you all for your help and support in all I do.
So for now may I wish you all a Happy new year and may you all get your dreams in the year ahead.
So here I am a bit late updating he blog but well what can I say the last few weeks have been busy and amazing at the same time.
First and foremost, I was invited to a sports award winning the local radio station in Swansea. ‘The wave ‘had their inaugural sporting awards where people could nominate anyone for a whole range of awards.
I was asked to go along and was so proud to be nominated for the outstanding contribution to sport…….
Yes I won the award and was so amazed to do so. There was a whole host of sporting celebs there and to have some recognition for my years in the sport was amazing. Not only to win something like this was in my mind was fantastic for my sport and me it was great to be part of the first time this has happened. Powerlifting is slowly becoming more recognised and in main stream media.
So after all this fun it is back to the drawing board and the focus now is on the Equipped British championships the n January. That’s where the fun starts for the year
Now that the break is over it is back too the grind stone so to speak. It was nice to have some time off lifting weights and rest a bit. But like all good things it has to come to an end, so the planning has started for the British Equipped champs and next year it is earlier and will be in January. Horncastle is the venue and they are going to combine it with the Equipped Bench. The last training cycle a few things changed and not really for the best if I am honest. So some careful thinking and planning for the training ahead and try to make amends on what areas I know have gone wrong and need to be addressed. So with training in mind I think it is also back to food prep, for me the biggest thing with the prep side is having the ideas for what to make and to keep the meals varied a bit more than I have done so far.
On another note I have been shortlisted for a sports award in my home city off Swansea. Next week they have what the call the sporting hero awards and I will be there. It looks like there has been several nominations or me and it is an honour to be though off that way. Hopefully I will have some more news on that front after the event.
So here is the late update on the IPF World Championships in Sweden. Well the outcome was I retained the World Title. Firstly, I will say Sweden is always a great place to compete in. I won my first World title in Nassjo Sweden in 1989 as a 52Kg junior lifter many moons ago.
So here is my run down on my lifting, bodyweight was slow coming down in the week up to the event but like always it dropped, I was just under the class weight. The biggest hurdle I will say was the early morning lift off. It was 8am our time and for me it was unheard off lifting weights at that time but then it is just part of the way things must go. My opening squat felt good and then I jumped to 300Kg for my second. After losing the grove on the lift I had to retake it again on a third attempt and I got that lift with some to spare also, just a shame I messed up the second.
Onto the bench and in the run up to the comp I had been having some issues with my shoulders, after my second attempt I had done a comfortable 207.5Kg I decided to try 222.5Kgs for a shot at the European record. Not sure just how close it was but I felt pleased with the try at that weight.
We went on to the deadlifts and the early start was starting to hit me and I was flagging a bit now after my opened of 235Kgs I was well in the lead, I did manage to pull 245Kgs and it was all I could do on the day, I did try more but failed it and as I said I was worn out at this point, wonder if it was old age or the fact off the early morning. Can I say Thanks to Frosty, Jim Mutrie and Steve Wall for their help in the Warm up room loading and keeping me on track.
The medals went as follows Gold Squat, Gold Bench, nothing on the deadlift and Gold overall, I also managed to pick up the Runner up in the Best lifter awards for the Masters 1.
Can I say a big Thank you to the people who have supported me, Firstly Nrg Fuel, Titan support systems. Vicegrip. Vale Europe Ltd, Unison Union and finally my secret sponsor who has asked not to be named for his financial help for this trip.
So what’s been happening then? Hummmmmm let’s see oh yes there was a great surprise from my Sponsor Titan Support Systems and that was the new subliminal singlet they have produced for the GB Team and myself. Between us we threw a few ideas around and they got the idea spot on I think. Fair to say there have been a lot of people asking about this new singlet so for those of you who have not seen her it is it
Pretty cool isn’t it and I can’t wait to wear mine at the IPF World masters next month.
So now onto that and the final nominations are all done and dusted and if I am honest there are a few surprises in there or not in there as it may be. Whilst these are only the nominated totals so far it will always as you know be down to the day for the final results.
I suppose training has been going ok with me and with not so many sessions left now it will be time to go up in weight a bit more in the last few weeks. Body weight is doing ok also and I know what a difference that makes to my last few weeks training and lifting. Over the next few weeks I will be starting to get heavier in the gym and get a bit more focused on the forthcoming comp. Hopefully I will get a few videos in the last few session sorted to check form and make sure everything is going ok.
Here is my take on the European Masters, Firstly I am I retained my Title.
Squats: Well only making 2 out of the 3 lifts I ended on a 300Kg lift. I missed my 2nd lift on 295Kg why if I am honest I don’t know the set up felt good but I just hit a wall half way up and it was a dead stop. Deciding to add a few Kgs more and go for the 300Kgs was the right choice for me and it was a much better lift, and a successful lift.
So it was a Gold medal to start the day off
Bench: Again I only made 1 out of the 3 attempts and that was my opener off 205Kgs. I missed 212.5Kgs and then went to 221Kgs for a shot at the European Bench record again it was not to be and I do think the 3rd lift was the better off the 2 failures.
Again this was the Gold medal
Deadlift: Strangely enough I have had more medals in the Masters Deadlift section than I have ever had before. A comfortable opener of 235Kgs gave me the overall Gold in the weight class, and then the fun started with 3 off us starting to fight for the Gold Deadlift medal. My 2nd attempt being 245Kgs and was really the wrong weight I was too conservative, I made it with some relative ease and then on the last lift we opted to make a few changes with the weight as the other guys missed their attempts, this left me with a pull off 247.5kg for the win.
Gold Deadlift medal
My overall total was 752.5Kgs and was enough to give me the Silver in the Overall Best Lifter award, funnily losing the Gold by less than 2 points I think it was oh well that’s life and at least I got into the Best Lifters position again.
So what’s next then well it has to be the Worlds and that will be a really different competition, things will have to be different and the whole game plan will be taken out of my comfort zone, having a really strong rival in the class from Japan who is a top class lifter there is possibly another former competitor likely to be in the class also. So with the Swedish lifter coming into the equation it will be a tough class. So it is now back into training and there are lots of things to focus on ahead off the comp and this build up needs to be spot on and the focus on for every session.
It has been a while since the last blog update, so here goes training has gone ok. The plan I set out went as week as I can expect. Despite a few bits not going the way I wanted to I made it to the end of the program without anything major going wrong.
My main concern was breaking in my new Bench shirt and that has been hit or miss if I am honest. If I hit the line well then I do feel I can get a good bench out but if I don’t then it could be more like miss. During the last few weeks I have however picked up a slight niggle on my elbow whilst I am sure it is nothing major I have eased back to be sure that it done not become something major and cause me time out, after this comp.
so today we are on the way to Pilzen for the comp. the body weight is just over and I have a few pounds to drop before Friday for the weigh inn.
Having lifted here several times I know the venue and set up is great and the Czech republic do a first class job with these events. I am not going to go on about any numbers at the moment I just want to see how things go and hopefully the end result will be something I am happy with. So for anyone who has been following my blog will know the changes I have done in my training and with a few things I changed I am happy and there are some I am not happy in the way it went. Power lifting to me is still a learning curve and I suppose if you don’t try things out then you won’t know. I wanted to try a few different ideas and it has given me the opportunity to work on a few weaknesses and to change things around.
With the Worlds not really that far away after this comp I will have to get back into training pretty soon after this comp and that will mean planning things a bit more carefully for that event. After all there is no pressure on me as defending champion yeah right who am I kidding. That is one event that I really have to be in prime form for if I wish to stay as World champion.
So anyway for now I am going to chill a bit and I will update the blog soon after the comp on Friday. For anyone who wants to watch it live then I am lifting Friday morning at 11 o clock I think it is group B think we are in room 2 on the live stream
Here is the link
And as always I would like to Thank those who have helped me in so many different ways.
Nrg Fuel being a great family based supplement company.
Titan support systems for the Best single ply kit on the market.
Vice grip,and to my employer Vale Europe. And finally all the boys at Yonka’s Gym who help spot me and make sure I am safe when I train, without all these peoples help I could not make things possible. A Big Thanks you guys from the bottom of my Heart.
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.