HomeSri Lanka CricketPower Coaching 64. Weeks 76-78 ... novice competitors evaluation, Liverpool 2018

Power Coaching 64. Weeks 76-78 … novice competitors evaluation, Liverpool 2018

All novice comp images on this publish by Takiyah Daly at

My formal debut as a aggressive powerlifter was at a novice competitors in Liverpool in January 2018, two weeks in the past, and simply 10 weeks earlier than my fiftieth birthday. It represented a major milestone in my powerlifting journey and was what the earlier six months of coaching and dietary self-discipline had been about. My recreation plan all alongside had been to hit a qualifying complete for the Masters 2 (-83kg) British Championships and I exceeded this by 10kg, although it didn’t all go as deliberate.

I didn’t really feel as nervous as I anticipated I might, however then once more I used to be ‘within the zone’. I had my focus AND I had a sensible (based mostly on my coaching expertise) recreation plan. As well as, I had a really skilled man in my nook who fired me up, coached me by means of my carry makes an attempt and ran my numbers for me. I can not thank Darren Stafford of DJS Health, Stalybridge sufficient for this … he noticed I used to be alone, so supplied to assist me out and sorted me as if I used to be certainly one of his personal rivals. This took a whole lot of strain off me and allowed me to give attention to the lifts and he additionally taught me some very helpful competitors day suggestions! On the outset, my plan was to do all of it on my own as a result of that’s what I’m used to and the way I usually function. Nonetheless, on reflection I used to be very completely happy to have Darren on my aspect and would strongly advocate that any lifter have a superb coach with them, particularly for his or her first competitors.

My ORIGINAL plan was to hit the Qualifying Whole on every of my second carry makes an attempt, which have been deliberate as follows: Squat: 120kg, 130kg, 135kg; Bench: 95kg, 105kg, 110kg; Deadlift: 150kg, 160kg, 170kg … however not all the pieces went to plan:


The opener of the primary carry might be crucial of the competitors as a profitable try boosts the arrogance considerably. I felt OK strolling on to the platform and was assured with the burden, however did have a few surprises. I’m used to having the ability to rotate the bar once I arrange, however was unable to do that on the platform arrange. Nonetheless, I unracked the bar OK and stepped again to await the command … which didn’t come as I had anticipated. The issue was that I had not locked my knees out correctly and the referee was ready for me to take action. After some time she instructed me to do that after which gave the squat command. The upshot of that is that I used to be standing round with a weighted bar on my again for longer than I had anticipated AND the unexpected arrange difficulty had a minor impression on my mindset for my opener as I used to be musing over it as I carried out the rep. After all, this was solely my very own fault because it was a arrange difficulty I used to be unaware of. I accomplished the opener efficiently and encountered no related issues within the following two makes an attempt. Opener of 120kg, adopted by 130kg and 135kg. Previous to the comp I used to be a little bit involved at making depth for the heavier reps and getting the bar again up once more, as I had struggled a little bit with this a little bit throughout coaching. Nonetheless, my second and third makes an attempt felt fairly straightforward and I reckon I might have gone a bit heavier.


I felt assured and robust. No drawback with the opener of 95kg, however I could not fairly get the second try of 105kg previous the sticking level. I attempted the identical weight for my third try and had the identical drawback. I might had an analogous drawback with this as soon as throughout coaching, although I had normally been in a position to hit it. Regardless, I used to be nonetheless within the recreation, having made a superb first carry, however I wanted to revise my deliberate Deadlift makes an attempt if I nonetheless needed to make a qualifying complete on the sum of my second makes an attempt. I actually didn’t need to depart that complete within the destiny of my ultimate carry of the day!

I had no thought I used to be this near locking out on my first try at 105kg (above), although I used to be clearly affected by fatigue within the second try on the similar weight (under). Subsequent time I’ll smash this weight!


I maintained my deliberate 150kg opener, which went up straightforward, regardless of me ready for a command to carry from the referee (there isn’t a command to provoke the deadlift, past the ‘bar is loaded’ assertion). I then went for 165kg to hit the qualifying complete and that too felt straightforward, so I put in for 175kg for the ultimate try. This represented a brand new PB carry at my present body weight and the final time I attempted it within the fitness center it didn’t get off the ground. Once more, it flew up (as you possibly can see within the video clip) and I reckon I might have gone heavier.

Principally, a number of the lifts I anticipated to be tough (and doubtlessly fail) felt fairly straightforward, i.e. the heavier squats and heaviest deadlift, whereas others that I anticipated to really feel comparatively straightforward (the second bench try), I failed … twice! It simply goes to indicate how competitors day is considerably totally different from an everyday fitness center coaching day.

My ultimate complete was 405kg, which gave me a Wilks rating of 273, inserting me sixth in my group total. Nonetheless, I used to be the oldest within the 83kg group by an extended shot! There have been a number of rivals beneath 23-years-old and the rest have been 23-40 (most showing to be on the decrease finish of this vary), then there was myself turning 50 in 10 weeks from now. If I age-adjust my Wilks rating accordingly it brings it as much as 309.319, which might have put me in second place. The primary two locations have been taken by seniors (who do not get any age changes on their Wilks); second was a complete of 455kg (Wilks = 309.172), although first place was method forward with a Wilks of 362.414 and a complete of 530kg. After all, the present third and fourth place lifters would want their Wilks adjusted additionally as they have been within the beneath 23 class, however whether or not or not they’d have ended up with the next Wilks than me is unclear – in the event that they have been on the decrease finish of the age vary, e.g. 19-years-old (or 20-years-old for the present third positioned lifter) then they’d have simply pipped me on the publish. Nonetheless, in the event that they have been any older than this (and it’s not clear from the official outcomes) then the scenario can be reversed and I might transfer barely forward of each of them.

One other indicator of ‘relative’ achievement is how many individuals hit British or English Championships qualifying totals for his or her respective age teams. In my class of 83kg I used to be the one particular person to do that (and this was coated within the native media – right here). Out of the whole of 52 lifters, 15 individuals hit British Qualifying Totals and eight hit the marginally decrease English Qualifying Totals. Regardless, all people certified as a aggressive powerlifter and that’s one thing to be happy with and though you compete alongside and towards others, the principle competitors is YOURSELF (all of us obtained new ‘competitors PBs’!). It’s about what YOU can do and subsequent time might be about doing it higher than you probably did the final time.

One benefit of collaborating within the first competitors of the yr is that I used to be very happy, to not point out stunned, to see my identify within the high 20 North West powerlifters rankings. HOWEVER, that is for the present yr solely and as we’re just one competitors in and never but even on the finish of January, there’s loads of time for me to be shunted off the underside of this record as subsequent competitions are accomplished. Nonetheless, I fairly like having my identify there and I’m actually motivated to see it there once more, however how real looking is that? Within the short-term not very, however powerlifting is about longer-term objectives! Primarily based on my current competitors efficiency and the rankings for final yr (i.e. representing a full lifting season), I would want so as to add one other 145kg to my present competitors carry complete (this is able to equate to 550kg at -83kg) to be able to stand an opportunity of sitting on the very backside of the record.

Over the shorter-term, a extra real looking objective can be to chase down the Masters 2 divisional information. I would want so as to add 60 and 70 kg to my present complete to be able to match the third and second locations respectively, and I imagine these numbers (at the least the primary one) are achievable within the quick time period. Nonetheless, Dave Clifford presently holds first place and can’t be seen for mud, with a staggering 582.5kg, being 107.5kg forward of the present second place. So, my new mid-term objective is so as to add 62.5kg to my competitors complete by the top of the yr! I might envisage undertaking this as follows: 157.5kg squat, 110kg bench, 200kg deadlift (one other objective) … appears affordable sufficient to me … I’d even be capable of hit the 70kg goal too, so watch this area!

Following the competitors I did a deload week within the fitness center, then obtained again on with coaching for the subsequent comp (which is on the finish of April, with extra to observe, presumably in Might and/or July). I must proceed with linear development on my deadlifts, begin to drive my squat with some quantity work and drive my bench press forwards. My plan for the latter is to bulk my higher physique up a bit to offer a strong basis. I’ve upped my energy in addition to my quantity, so I want to observe my leanness rigorously as I do not need to do an excessive amount of harm to my present physique.


I had a superb sleep and wakened early on competitors day. Even after a small however very robust espresso (300ml mug, I usually have 1000ml!) I nonetheless had round 1.5kg of body weight to play with … however thought of it 0.5kg to err on the secure aspect and account for my dwelling scales being inaccurate! Therefore, I used to be in a position to have a snack earlier than weigh in at 12.30 simply to lift my blood sugar and cease me feeling actually crappy. As a way to compete within the -83kg weight class, I had been on a really gradual weight reduce since July (I might be writing a separate weblog publish on this), so for a full six-months AND had been growing my power on the similar time. On the day I weighted in at 81.3kg. By way of physique fats % I feel and look like I’m in the most effective form of my life … again in a 32″ waist, down from 46-48″ just some years in the past. HOWEVER, sustaining this low physique fats to be able to match into the -83kg class has required a LOT of self-discipline and was beginning to piss me off (just a bit bit) in direction of the top phases. I regarded ahead to after the weigh in once I not wanted to fret about this for some time.

On competitors day I ate my customary breakfast pancake consisting of: 2 full eggs, 2 egg whites, 80g oats, 1 scoop protein powder, 40g sultanas (half earlier than weigh in, half after); sandwich (2 rounds brown bread, half tub of Tesco cheese sandwich filler) – this was extra as a result of I actually prefer it slightly than for any macro-balance concerns – I ate this instantly after weigh in; 5 Nitro-Tech Crunch protein bars, 3 bananas and three tiny (87 calorie) snack bars all through the afternoon between lifting periods. Lastly, I had one other cheese sandwich on the way in which dwelling after the competitors. I had chosen the protein bars on the premise that that they had barely extra sugar in than the zero-sugar bars I usually eat. Nonetheless, I used to be not that eager on them, so I’m presently experimenting with alternate options for future comps. Along with my morning espresso, my fluids consisted of two litres of water with BCAAs and a one litre bottle of vitality drink. I discovered myself operating out in direction of the top of the competitors, so will take an additional litre with me subsequent time.

The next day I used to be actually hungry and given I not needed to fear a few weigh in, I ate what I needed fairly freely … and actually loved it: 3 poached eggs on 2 massive crumpets; mueseli with banana and protein shake (skimmed milk); thin-based mushroom pizza; lamb curry with rice (massive portion!); cake and candies.

I selected to journey to the venue by prepare because it was solely imagined to take 55 minutes from Manchester. Nonetheless, there was a factors drawback on the road and the journey ended up taking 2.5 hours! Fortuitously I had set off a lot sooner than I wanted to as a result of I needed to observe a good friend within the morning session. I used to be given an actual run-around by the prepare service and was despatched to a number of totally different stations to be able to make connections AND given conflicting info. Beneath regular circumstances I’m fairly sure I might have been very miffed by this. I didn’t need to miss this comp, particularly as I needed to pull out of the final one as a result of harm. Nonetheless, I used to be remarkably calm about it. Clearly, I used to be ‘within the zone’, and I used to be not about to let exterior elements have an effect on that … I had the ‘it’s what it’s’ mentality and given there was nothing I might do to vary the scenario, it didn’t warrant me stressing over it (on the potential expense of my competitors efficiency in a while). I did casually mull over the potential plan B of getting a taxi to the venue if issues regarded like they have been getting actually dangerous, however happily it didn’t come to this. I made it simply in time for weigh in, recreation face on!

Contemplating it was my first correct competitors I felt remarkably calm. There have been no actual nerves or jelly-legs (as I had skilled once I did a deadlift charity occasion!). I count on there are numerous causes for this, together with coaching exhausting and effectively for the comp, having a optimistic affirmation assertion posted on my fridge and doubtless most significantly, that I had volunteered at a contest as a loader and spotter simply six weeks earlier. This gave me loads of platform expertise trying from the within, out. Certainly, provided that rivals are on the platform for a most of 9 minutes, the 4 and a half hours or so time that I had was equal to greater than 20 competitions, albeit I used to be doing one thing totally different. I would definitely advocate that each one lifters volunteer at a meet as a part of their novice comp preparation … will probably be of nice profit to you when it comes to expertise and assembly individuals, and it’ll assist out your native powerlifting division!

In conclusion, I completely loved the day. I achieved the objective I got down to, however really feel there’s loads of scope for added progress. The competitors ran easily, the environment was nice and all people appeared actually pleasant. It’s now time to start out coaching for the subsequent one, the place I might be trying to open at my closing lifts on this comp!

Thanks for studying!



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