Ader wrote:Possibly as it was a last moment decision I hadn't 'set' myself properly. Hopefully that's all it was.

Sounds like it if its never happened before mate. I wouldn't worry about it unless it happens again.

Nice session very pleased with the 180s and the 220 bench squats - And of course I got a nose bleed on the last rep

You like a nosebleed don't you? I used to punch myself in the nose to get out of class at school - didn't let on what was happening & finished up having nearly every vein in my nose cauterised. Now I just seem to blow blood vessels in my eye.

Richard wrote:

Ader wrote:Possibly as it was a last moment decision I hadn't 'set' myself properly. Hopefully that's all it was.

Sounds like it if its never happened before mate. I wouldn't worry about it unless it happens again.

Nice session very pleased with the 180s and the 220 bench squats - And of course I got a nose bleed on the last rep

You like a nosebleed don't you? I used to punch myself in the nose to get out of class at school - didn't let on what was happening & finished up having nearly every vein in my nose cauterised. Now I just seem to blow blood vessels in my eye.

I should probably go & get mine cauterised again - Last time I did teh doc' was really relucy=tant though - then he was none to careful and it stang like buggery

On the 220 I was going to rerack after 2 as 2nd rep was so hard but last moment decided to go for a 3rd rep - Got it but my left side suddenly dropped as I came up - Weird - That's NEVER happened before - Obviously a weakness there but I have no idea what Possibly as it was a last moment decision I hadn't 'set' myself properly. Hopefully that's all it was.

Na dont worry about it, probably just a bad rep. It happens...

Richard wrote:Sounds like it if its never happened before mate. I wouldn't worry about it unless it happens again.

Coop_de_Ville wrote:Na dont worry about it, probably just a bad rep. It happens...

Cheers guys - I'm not wrried about it - No damage done - Bring on the comp'

Sunday 21 March

Posting on the laptop as my PC has died - yet again - Seems a bit more fatal this time, won't even boot as far as the screen and mouse working

Anyway fif a deadlft session today - last one before the competition and it didn't go too well ..

Deadlifts
60 x 3 x 3
100 x 3 x 1
140 x 2 x 1
180 x 1 x 1 - Easy
220 x 1 x 1 - Easy
242.5 x F - Got it off the ground fast but couldn't lock out -Vey similar to the 240 I missed at the last comp'
240 x F - Ditto
How effing annoying - No problem off the floor but can't lock out - Think I'm letting my ass drift back too far - Consensus on this is my glute strength is poor - have been thinking that myself - After the competition next week I will have to start working on that big time - Glute bridges and kneeling squats

Bench
60 x 3 x 2
100 x 2 x 1
120 x 1 x 1
127.5 x 1 x 1 - A bit slowas line went wrong but never going to miss it
Left it there and will do one more heavy bench probably on Wednesday

SLDL warm down
100 x 5 x 2

And that was it - very frustrating on the deadlifts- Next week will probably go 220, 235 and then see where I am - Would be nice to go for 240+ again (And get it )

ps - My glutes are really aching so shows they were taking the brunt of it

Monday 22 March

Light & quick squat work out

Squats

50 x 5 x 2
100 x 3 x 1
140 x 2 x 1
160 x 2 x 1

Ensd of session Short & Sweet

Where is the comp?

Coop_de_Ville wrote:Where is the comp?

Bournemouth Uni Sport & Recreation Centre,
Fern Barrow, Talbot Campus, Poole, Dorset, BH12 5BB

Wednesday 24 March

A quick bench session before the comp' to work up to and check my opener. Ideally would have done this yesterday but not possible...

Bench
60 x 3 x 2 - May have been 3 sets - Not sure now
80 x 2 x 2
100 x 2 x 1
117.5 x 1 x 1
125 x 1 x 1 - Easy opener


End of session - 14 reps in total - Big session

Good luck for the comp! Your training has been spot on so lets see some big lifts!

Good luck at the comp Ader.

lets 'ave it!

Thanks guys

Sunday 28 March - BDFPA British Championships

Well so much for getting some nice PB's - In retrospect not surprising considering I'd had a bug the other week, my back had hit rock bottom a few weeks back and all last week the glands in my neck had swelled up - But I thought that was just my body going overboard on getting ready for teh comp as I've had that a bit before.

Anyway Sunday wasn't to be

Squats
opener - 200Kg - Not a problem but a bit harder than I was expecint
2nd lfift - 210Kg - PB attempt - Miserable failure
3rd lift - passed


Bench
Opener - 125Kg - Absolutely fine
2nd - 135Kg - PB attempt - missed as got the line wrong - D'oh
3rd - 135Kg - Missed again used up too much energy trying get the 2nd attempt

Deadlift
Opener - 225Kg - Absolutely fine - Easy - More like speed work lol
2nd - 240Kg - PB attempt - missed as got the line wrong but tried to grind it out
3rd - 240Kg Missed again used up too much energy trying get the 2nd attempt

Total 550Kg - nearly 20Kg down on my best - that'll teach me to go for PB's on my 2nd attempts - Still I was assured of winning ny age group so though I might as well just go for PB's

Result - 8th Overall - First in my age group (I was the only M2 )

Will be working on my glute strength & squat form - as that broke down again yesterday But am thinking it breaks down due to my weak link being the glute strength - Same on the DL. Also need to do more rack pulls as its mad I can get teh bar off teh floor so fast and still not lock out

Bench is ok, just have to accept that's my weak lift and wait for it to build up and just keep plugging away - 135 was a bit ambitious tbh, but had a good go at it and ws close to getting through my stickpoint so it'll come soon I'm sure.

Am thinking I'll look at doing 3 sets of 2 / 3 sets of 3 on everything at a weight where I can sustain form.

Glute strenth from bench/box squats, glute bridges or kneeling squats or a combination of the three.

More tricep work I reckon for bench, plus more floor presses as pretty sure they helped when I was doing them before and looking back I haven't been doing them much recently.

Ader wrote:Total 550Kg - nearly 20Kg down on my best - that'll teach me to go for PB's on my 2nd attempts - Still I was assured of winning ny age group so though I might as well just go for PB's

Result - 8th Overall - First in my age group (I was the only M2 )

Live & learn mate. Do you go through to the WDFPA international comp from this meet or is that a separate qualifier?

Richard - Basically by winning my age group at the Nationals and getting over a 470 total, I qualify for the European's and World's later this year.

So I now need to knuckle down on my squat form and work on my weaknesses as I believe the rest of my strength around that is far(ish) in excess of a 210Kg squat and 240Kg DL. As someone once said train your weaknesses so they become one of your strengths. I think it's because I've got to my limit now that I'm fully recognising where and what my weaknesses are.

Have a slight timing problem with the Europeans as it partially clashes with something else so will have to see whether or not it's possible - Worst case is I don't go to the European's, but at least that'll give me more time to work on my weaknesses and be exceptionally well prepared for the world's lol

I qualify for the European's and World's later this year.

Despite not getting your PBs (For good reason with being ill) this is fucking great news! Well done!

Where are they being held?

@CDV & RIlla - Not sure the 'being ill' was a real excuse as though my glands were up (and still are a bit - or was that because I was 'singing' along to Slipknot et.c on the drive home last night ) I didn't feel ill.

The Europeans are in france and the World's in Ireland - Should be a good crack but depends on who else is going! One reason for staying unequipped is you get to lift on the Saturday not the Sunday so you can have a good Saturday night out and be Ok for the trip home on Monday - Ok so not going to happen as you'll go out Sunday night too, but still better

ps - Think I'll have a week off

Yes don't go equipped! More respect for going unequipped any day!

Coop_de_Ville wrote:Yes don't go equipped! More respect for going unequipped any day!

It's quite intersting how many people go unequipped v equipped - There were a load of lifters at the unequipped but I think atm there's only about 30 entrie for teh British equipped.

A part of this is the youth coming into powerlifting - And they just don't have the funds to go buying the latest squat suits and bench shirts (At £120/£130 each!) so unequipped is a cheaper option - Plus of course the perception you allude to that an unequipped lift is 'better'/more impressive than an equipped lift.

I have also picked up the same is true in the GBPF, though obviously I'm not as close to that so no idea as to the extent - At this rate it'll only be the druggies (BPC) that have a sustainable level of competition in equipped lifting - At least in the UK.

Thursday 1 April

A play today with squat suit & benching with a band ...

Squats - Suit on
60 x 3 x 2 - Actually no suit on for 1st set
100 x 3 x 1
140 x 3 x 1
Wraps on ...
180 x 3 x 1 - Nose exploded - Big mess
180 x 2 x 1 - Loosened belt for this - 1st rep ok - 2nd rep too slow down and stopped part way before finally getting down


Bench - Red band
60 x 5 x 1
80 x 5 x 1
100 x 3 x 2
80 x 3 x 3 - Supposed to be speed work but last set was slow

Cable push downs + red band
28 x 8 x 2
30 x 5 x 1
35 x 5 x 1

Total tonnage / reps 4,773 / 68
Intensity 70.19

Pleased with this session - Not too hard and intersting to try the squat suit out - I really need 200+ on the bar to get down properly, but probably safer to stay with 180 till I've got a better feel for it. Belt was too tight for 1st lot of 180's - Very uncomfortable & them my nose bled everywhere due to such high internal pressure lol - Loosened it for the 2nd set and that worked much better. Interesting though.

Enjoyed using the bands on the bench. On the cable push downs, I struggled to get the band positioning right but once thre it worked well - Very hard on the triceps - Especially after the benching