Ok.
Multiple weeks of training for less than an hour of real work.
Left home around 8.30, grabbed some fuel and then drove for ~1.5hours to Lower Hutt, NZ. Grabbed some online purchases and then to Viking Brothers Strength and Conditioning gym. Looked a bit smaller than I expected, but packed with lifters and really vocal crowd. I weighed in at 12, #2 on the list so pretty quick - ~117.7ish kg, guzzled a ton of my drink to rehydrate, then gear check and out to grab some food. McDonalds :) Only because I had more time before my lifting than normal, as my bench meet was in the middle of a three lift.
Warmed up quite early, again. I have to figure this one out a little better. Started benching, and managed to snag a rack to myself and didn't have any issues with that, bar, 70, 120, 150, 172.5, more at the lower, less at the higher.
First attempt - 190kg - WPCA Open and M1 record. Got a lift off for this one, waaaaay too low, so had to pull it back into position to start. Down, up, good lift.
Second attempt - 202.5kg - Competition PR and WPCA Open and M1 record. Lifted off myself. Comfortable. Fast. Slightly slower on the right hand side, but thats normal.
Third attempt - 213kg - Competition PR, NZPF National M1, WPCA Open and M1 record. Got a lift out. Felt heavy as shit. Got the start command, took it down, paused (which felt quite long) and then drove up, and ran smack into the sticking point and stopped. No lift.
So, placed first in a class of one. Placed second overall on IPF points - which I believe I could have achieved if I was a bit less aggressive with my third attempt.
So. What do I have out of this meet.
Hunger to lift heavier. That is a normal thing.
Happy that I hit a new PR. Happy that I have the local records. Happy that I took the attempt at the National record. But never happy, ever.
1. I will do self lift-offs for my future competitions. Its not hard, I am not a massive archer, just pick it up and then I can only blame myself.
2. Train with more of the competition pattern. So lift off, hold, down, pause, up, hold, down, etc etc.
3. Do some heavier singles/practice during training. Currently blocking out four weeks of moderate singles across the peaking phase of the block.
4. Considering a few items around the secondary movements. Considered pin press, but think long pauses will achieve the loading frame I want. Would also lower the absolute loading I use, so I think its ok.
5. Follow my RPEish targets much more tightly than I have been. Having a little freedom to move around the % base is fine, but going from 8 to 10 RPE is not so fine. A bit of freedom is not an excuse to go for a new PR every week.
I have ~11 weeks until my next competition, the NZPF Bench Press Nationals. I have a nine week program planned, and then a good 'off-season' aka, losing fat and gaining muscle season. My next 11 weeks have a good plan.
Next two weeks is adapting to a new dietary pattern, with higher protein. Then dieting for a few weeks, followed by maintaining until competition. I want to come in underweight, not excessively, but I want to be able to eat through to my meet. Not quite grow into the meet. Then if required, do a small water cut to force through the weight class.
Wreck on.
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