I’ve continued the gradual weight reduction throughout this era (Fri 17 Nov: 83.4kg, Fri 24 Nov: 82.4kg, Fri 1 Dec: 81.2kg, Fri 8 Dec: 82.2kg, in order that I’m now blissful I can compete within the -83Kg class on the Novice powerlifting comp in Liverpool on 13 January 2018. I used to be extraordinarily fortunate to get a spot on this comp because the registration stuffed up inside quarter-hour!
While on the subject of competitions, I additionally helped out on the Christmas Extravaganza NW Powerlifting comp held at Combating Match, Manchester on Dec third. I used to be a loader and spotter for the afternoon session.
I loved doing this and it gave me a really completely different perspective on issues. I’d fortunately do that once more and consider my efficiency on the competitors in January will likely be higher on account of having carried out this, although that is still to be seen. I ought to congratulate my buddies Adam Mack and Neil Hardy for doing so effectively at this comp … effectively carried out guys!
So, the place are my lifts at with regard to comp prep? They’re at the moment a blended bag, with summaries under:
Bench Press: I’m at the moment in a peak section on this carry, with the ultimate peak on account of coincide with the January comp, so all is effectively there. I’ve had just a few new rep PBs to date, so issues are wanting on monitor for a brand new PB shortly.
Squat: The linear development stage of my squat plateaued at 135kg (I received 5 units of two reps) throughout the second week of Nov (week 67), so I employed the standard Texas Methodology from week 68 onwards. Mainly this entails lifting at 85% of earlier depth for five units of 5 reps on Monday (quantity day), 85% of Monday for two units of 5 reps on Wednesday (restoration day) and 100% plus 2.5kg for 1 set of 5 on Friday (depth day). This was the primary time attempting this protocol and the depth day was a lot tougher than I anticipated it could be, however I pushed onerous and managed to progress with this for 3 weeks, however failed dismally right this moment. Final week I managed 140kg for 4+1 reps, this week I barely managed 142.5kg for five single reps, so it’s time to change this system once more.
Deadlift: I’ve needed to improve the depth right here with a purpose to hit an inexpensive carry on the comp in January. Up till the second week of Nov I had been doing deadlifts on Tuesday (standard for 5×5) and Friday (sumo for 5×5) with each classes on the similar weight and growing the load by 2.5kg weekly … nonetheless following the linear development section. I used to be not blissful that this could get me to an honest weight in time for the comp, so adjusted it to Conv AND Sumo on each days for 3 units of 5, with a rise of two.5kg on every day (=5kg improve weekly). On week starting 20 Nov I modified my fashion to semi-sumo for 3 units of 5, with a rise of two.5kg on every day (=5kg improve weekly). I count on to work as much as an inexpensive carry in time for January … presumably round 170kg for my third try. Though this will likely be down on my earlier comp deadlift on the charity occasion in April 2017, the place I received 182.5kg, I will likely be doing it a body weight 10% lighter, so when it comes to x body weight lifts will probably be a greater carry total. I additionally tried the hook grip once more, however discovered it very uncomfortable at a heavy weight. Right this moment, I failed dismally with this carry. After getting 150kg for five reps on Tuesday, I used to be unable to get 152.5kg off the bottom right this moment. I used to be utilizing a distinct bar, it was additionally following the failed squat try talked about above and this was all on high of actually shit sleep and forgetting my knee sleeves. Coaching heavy squat and deadlifts on the identical day was at all times doomed to failure, so I simply have to tweak my program barely and may most likely transfer to heavy deads as soon as per week.
Overhead Press: Not a contest carry, however one I proceed to pursue. I peaked and reached a brand new PB on this carry of 75kg on 22 Dec. Following a deload week, I’m now again on a quantity block with a purpose to attempt to push this as much as a 1x body weight carry.
Because the comp attracts nearer over the subsequent few weeks, I will likely be decreasing the quantity of accent work to zero, will end all heavy lifting 2 weeks pre-comp and can simply work as much as my opening lifts within the remaining week pre-comp, however will relaxation for many of that week. This era additionally incorporates Christmas and the New 12 months, so I might want to hold a fairly shut eye on my weight, however nonetheless intend to pig out right here and there.
As at all times, thanks for studying and do not forget to take a look at my ebook: Escape the Fats Entice: It is not rocket science!