The next 170 days - musings

My plan for 2025 was always two competitions.

Now the first of those has passed, its time to think of the preparations for the next one.  

I have now applied for the Oceania Regional Powerlifting & Bench Press Championships, Christchurch, New Zealand.  I aim to represent New Zealand Internationally, in the M2 120kg class.  

This will hopefully be the first time I represent New Zealand.  

Will see how the application goes.  But I think I did all I could to get there.

Now, the last meet was successful.  New all-time PB squat, new M2 Bench PB, new PB deadlift and almost getting an even higher one.

So, what to do.

Some positives.  The squat and bench felt stronger than ever.  Deadlift improved, but didn't get to really show it.  

Negatives.  Still feel a bit wobbly on squats., with load.  The bench, shoulder still feels a bit worse for wear.  And then really, the big deadlift issue is grip.  

So I am doing a short offseason.

The goal is to increase muscle size again.  But, with more strength focus, and realistically, more attempt at the concept of task-specific hypertrophy, rather than more generalistic hypertrophy.  

I am slightly reducing the workload I am exposed to with the lower body.  So instead of squat, deadlift, 2nd squat, and 2nd deadlift over the course of 4 days, I will do squat/2nd deadlift on the first day, and then deadlift/2nd squat on the next.  Bench will go to two times per week. 

So, top sets will be moderately heavy, triples, but with good volume of downsets that are not low RIR.  They will focus on areas that need additional work.  So for squat, paused/tempo low bar.  For bench, pin press.  and for deadlifts, either paused or 1&1/2 deadlift, sorta like paused deadlift on steroids.  But.  Grip will be worked.  Mostly, this will be overloaded holds.  220-250-300kg deadlift grip holds.  Plus normal grip work and rice work, plate holds etc.  Grip will become a strength.  I do not want to drop anything I can stand up with.

New Zealand Powerlifting Federation Masters National Powerlifting Championships 2025, JetPark Hotel, Kirikiriroa

If last years Nationals post deserved to start with pain, this one deserves to be started with pleasure.

The body survived the entire prep, with only a few little aches, and even after the drive up to Hamilton from Palmy, the body felt reasonable.

I left around 10ish, and then travelled up behind Maunga Ruapehu, which was a wonderful drive.  Couldn't see the mountain but stopped at the Tangiwai memorial just out of Waiuru.

Arrived to the venue around 4, and checked my scales against the competition scales.  Then went to my friends and had dinner, and an early night. 

Had a great sleep, up, and weighing a little heavy.  Travelled out to the venue, hopped on the scales, which was on the money.  Was 14th in line for weigh in, so started the gear check, weighed in at 119.45kg. Three other M2 120s weighed in as well.  

Was lifting in the second flight.  So went for a walk, and then started warming up.  The first flight was small, so it moved fairly briskly.  Warm up felt ok, not too stiff, got a depth check which was on the money.  So moved out to the competition area, sat waiting for attempts.

Squat

1st: 225kg.  Three white lights.  A bit wobbly.

2nd. 242.5kg.  Three white lights.  Comfortable and solid.

3rd. 250kg.  Three white lights, a bit more work.  New WCPA M2 Squat Record.  

Likely had a few more kg here but not confident in my capacity.  Its the first meet, after a long offseason, so likely have a few more kg here.  

Bench

1st: 175kg.  Three white lights.  Easy.  

2nd: 182.5kg.  Three white lights.  Easy.

3rd: 187.5kg.  Three white lights.  Strong finish, new WCPA M1 and M2 Bench Record.  

The spotter lost his contacts right as I was walking out for my last attempt.  Can almost pick up me saying "good luck" to him.  190 was there.  Possibly 192.5 - harder to tell on bench as it drops off from fast to nothing in a flash.  Moved really well though.  

Deadlift

1st: 265kg.  Three white lights.  Didn't feel the best but moved well.

2nd.  284kg.  Three white lights.  Moved well, new NZPF and WCPA M2 Deadlift, and Total Records.

3rd: 290kg.  Reds.  Picked it up, hard work, dropped it at the top. 

The last deadlift was for the entire package.  Trying for a 9/9 day.  Trying to rebreak the NZPF/WCPA M2 Deadlift and Total records.  Trying to break the WCPA M1 Deadlift record.  Trying to break the WCPA M1 Total record.

The weight was perfectly chosen.  The lift was hard, a little knee wobble, and almost to lockout when I felt my hands open.  Only the second time it has happened, the first being the last week of heavy work.  So close but so far.

So I ended the day in first place out of four people.

Targets for this meet were:
1. Hit Squat PR (>245kg)
2. Bench OK (>180kg)
3. Hit Deadlift PR (>283kg)
4. Hit National Record Deadlift (>283kg)
5. Hit new WCPA M2 Squat Record (>245kg)
6. Hit >290kg deadlift
7. Hit new WCPA M1 Deadlift Record (>285kg)
8. Hit new WCPA M2 Total Record (>705.5kg)
9. Hit new National M2 Total Record (>705.5kg)
10. Hit New WCPA M1 Total Record (>725kg)
Stretch goal. Hit new WCPA M1/M2 Bench Record (>185.5kg)

Obviously some of them were combo goals.  But had a solid hit rate.  8/11 and within grasp of 11.  

Was 7th overall Master, running off age adjusted IPF points.  I think I hit the heaviest ever M2 total.  Not by much, but 1.5kg counts.  

Very pleased.

Have applied for the Oceania Regional Powerlifting Championships as my next meet.  I have a few adjustments to make to the programming to fix a few variables.  But excited to represent New Zealand, and maybe snag a couple of Oceania Records.

Tuesday 20th May 2025

Walk

Warmups

Bench: warmups, 170x1x2

Notes

Cold, early, quick session.  Things felt really good to start with, then creaky sore in the middle, and the singles were ok.  Not great, but moved.  Time to pack/sleep/get ready.  

Sunday 18th May 2025

Walk

Warmups

Squats: warmups, 195x2x2

Bench: warmups, 160x2x2

Deadlifts: warmups, 212.5x1x2

Notes

Humid little session, things were a bit tight/sore but feeling ok.  

Friday 16th May 2015

Walk

Warmups

Bench: warmups, 160x1, 175x1, 185x1, 190x1, 180x1x2

Banded flyes: Orangex20x2

Notes

Wee.  Shoulder hurt a bit and so did elbows, but not bad.  Used gel and heat rub which made things better.  The 175 didn't feel good, but the 185 and 190 felt strong.  Likely 192-195 range top end.   Will have to think out what my opener will be as the two singles at 180 were comfortable.  So 172.5 or 175 as opener.  Thinking of the latter.  

190 is equal best since the main shoulder issue.  I hurt myself in 2020, and then built back to around 205, and then regressed back, and began to rebuild to the 176kg in 2022, 187.5 in 2023, hit 190 at home in feb/mar and 185.5 in comp in WCPA Regionals 2024, and then I broke my other side before Nationals, and have taken a long way back.  Moved ok.  200 will come this year.   Feeling it now, but progress is going to happen.  

Last heavy day before Nationals.  Have a SBD day on Sunday morning, followed by a bench Tuesday, and then rest/recover until Friday 1pm (likely 2pm by the time the first flight are done).

Thursday 15th May 2025

Walk

Warmups
Squats: warmups, 200x3x2

Notes

Sore and tired lower body and back.  But did it and went inside to eat.  

Tuesday 13th May 2025

Walk

Warmups

Bench: warmups, 172.5x1x2, 175x1

Deadlifts: 70x3x2, 110x1x2, 150x1, 190x1, 230x1, 265x1, 284xgrip, 284x1, 265x1

Notes

Not the greatest of days.  Felt a bit eh all morning, but trained around 11am.  Bench moved ok, long setup time and long pause and then holding at lockout.  Moved ok, happy for the opener to be around 172.5, could likely go 175 but will just take the lighter one.
Then deadlift.  Felt eh from the first sets.  Bloated and stiff.  Moved ok through the middle weights and then the last warmup looked ok, but was less snappy in feeling, and felt more unraveling than I like (potentially I didn't tighten the lats the way I prefer).  The top set turned to shit.  Two factors involved.  First is I struggle with hype.  Don't know if its a home gym thing, or whatever, but its not there.  Then the setup wasn't quite all there.  So when I grabbed it, my grip wasn't good and started to unravel through the movement and then failed closer to lockout.  It moved well, just couldn't hold it.  So I repeated it.  I got it, it was much harder than it should have been, and shoulders were not as back as I prefer.  I then did one back-off with a lighter weight, and it moved ok, but struggled with the same lockout.  

Setup was better, but not quite perfect.  So, how to fix.  Don't know.  But it just means I have to be very precise in that initial grab of the bar, and be ready for the speed of movement.  The Hansu/Eleiko tend to have a better knurling than my bar, so it should grip into me better too.  If I can't hype, then I will be technically focussed.  

Edit: thinking about it and looking back.  The weight seemed to be slightly forward, which is a setup issue.  Plus I have never had to gript this sort of weight on my bar before.  Realistically before this cycle the most I had done is 260, and I was having issues with lighter weights.  So the grip needs to improve with the deadlift.  With the second run at 284 being successful it shows I can do it.  Just have to do it first time to save myself more stress.  

Sunday 11th May 2025

Walk

Warmups

Squat: warmups, 225x1, 246x1, 225x1x2

Bench: warmups, 165x4x2

Notes

Heavy, but got there.  

Friday 9th May 2025

Walk

Warmups

Bench: warmups, 100x2x2, 120x1, 140x1, 160x1, 172.5x1, 180x1, 167x3, 172.5x3

Pulldowns: 30x12, 50x8, 70x8, 80x8, 90x8

Lying extensions:60x8, 80x5, 100x5, 107.5x5

Notes

Ouch.  Realistically, I was hoping the fatigue from yesterday was just a lower body thing, but could feel it all over.  However, the weights moved ok.  Happy with the rep work below the top set.  Likely means my opening weight is around 172.5 maybe 175.  Likely will go 172.5 and jump 7.5 - 10kg depending on how the speed feels.  The total for the week is 240 180 275 or 695.  So, seconds or below seconds.   

Thursday 9th May 2025

Walk
Warmups

Squats: warmups, 192.5x4

Pulldown abs: 30x12, 50x12, 55x12, 60x12

Notes

Feeling toasted.  Just not feeling snappy or good.  But have one more week, and then the lower week for rebuilding and escaping that fatigue.  

Tuesday 6th May 2025

Walk

Warmups
Incline Bench: warmups, 102.5x8, 115x8

Deadlifts: 60x3x3, 100x1x2, belt, 140x1x2, 180x1, 220x1, 255x1, 275x1, straps, 260x2x2

Cable row: 50x12, 90x12x3

Notes

Weee.  Weights getting big and lots of steps up... might have to go 50kg jumps for a bit.  But it was hard, but moved well,  Need to work on getting psyched up a bit more.

Sunday 4th May 2025

Walk

Warmups

Squats: warmups, 220x1, 240x1, 225x2x2

Bench: warmups, 155x5, 157x5

Pulldowns: warmups, 50x8, 70x8, 80x8, 90x8

Pushdowns: 20x12, 30x8, 40x8, 45x8, 50x8

Notes

Weeee.  Getting heavy.  Needed to be a bit deeper but thats normal.  But moved ok for a week 8.  One more heavy week to go.  Bench felt strong considering the work I did on Friday.  Feeling stronger.  Weight is on point, sticking nicely in that mid 121 range.  Won't take much to drop down.  Likely the drop off in volume over the next couple of weeks will drop it back.  

Friday 2nd May 2025

Walk
Warmups
Bench: warmups, 160x1, 170x3, 180x1, 157x5x2

Pendlay rows: warmups, 120x5, 140x5

Lying extensions: 60x8x2, 80x8, 90x8

Notes

OK Day but Weirdness.  I used the massage gun on my lower back and upper back, which seemed to cause a pinch feeling in the right mid back.  Strength was fine but didn't push it too hard just in case.  Avoided deadlifts as lowerback was fatigued and did pendlay rows instead.  
Finish to the competition block for bench, so now all movements are on the peak.  

Thursday 1st May 2025

Warmups
Squats: warmups, 188x5x2

Pulldown abs: 30x12, 50x12, 60x8x2

Walk

Notes

Didnt do my walk first thing, because of the timing with training/home life.  But things still moved.  Tried to play around with belt positioning as well, that will have to be something developed over time, but I still preferred it lower, while the deadlifts feel better higher.  Shoulders didn't appreciate low bar, but once I removed my sweatshirt it felt a little better.  Feeling tired, lower back and all, things moved comfortably enough but performance dropped quickly in the set.