New Zealand Powerlifting Federation Masters National Powerlifting Championships, ASB Showgrounds, Tāmaki Makaurau

Not quite the ending I wanted, but I still did well.

Woke early, got my day started and then went for a walk, followed by leaving Palmy at 9am, and traveling up behing Maunga Ruhapehu, visiting Gollums Pool, and arriving just after 5 to the accomodation and walking to the venue to check the scales. 

Slept like rotten garbage, 4hrs 19minutes according to my watch, but woke constantly, some idiot starting his Harley up next to my room at 2am, and onwards.  Finally woke at 4.40, and decided to check the weight which was a bit too heavy (600g or so).  So did the normal things and it didn't budge.  So, cranked the shower up to max hot, and let the sweating begin, which took the weight down quickly, followed by a little additional sweating to the venue and while waiting to weigh in. 

119.65kg 

Two other M2 120s weighed in as well.

Lifting started at 8am, but I was in the second flight, so did my walk, and slowly warmed up tp my final warmup at 220kg.  This moved fine.

Squat

1st: 240kg.  Three white lights, even though commentry online was concerned.  Heaviest opener I have done since geared days.

2nd: 255kg.  Three white lights, not so easy, but deep.

3rd: 260kg.  Three white lights.  Hard, but deep.  Heaviest weight I have squatted ever in competition.  

Happy with squats.  My competition lifted the NZ record at 269.  So 9kg ahead.  Bench warmups were relaxed and moved well.

Bench

1st: 175kg.  Three whites.

2nd: 182.5kg.  Two white lights, dont know what hit the right hand side with a yellow.  

3rd: 187.5kg.  Drifted towards my belly, and lost position.  No lift.

Not so happy here, and it basically helped undermine the entire day.  Bench didn't really feel great at the top end of prep, and it did not fire here.  Competition hit 172.5kg, so I was up by 1kg on the subtotal.  Deadlift warmups were ok but feeling the lack of sleep.

Deadlift

1st: 267.5kg.  Had attempted to move up a little before this but got told no (i think they might have been wrong really), but either way, this put me at 710 to the competitions 711.5.

2nd: 285.5kg.  NZ M2 record.  Three white lights.  Hard.  I jumped more than the competition, so this put me to 728kg to 726.5kg, so up 1.5kg.  

3rd.  Went to 293kg.  While competition went to 300.  In hindsight, I should ahve gone 300 as well.  I walked up and tugged it, and while this pushed him to a deadlift higher than he needed to win, he completed 295 so won with 736.5.  If I had pushed to 300, he may hve had to do that weight and potentially got it or not.  He likely had that, but hard to tell.  

So ended with a new PB of 728kg.

I also ended with a new squat PB, new comp max deadlift.  New WCPA M2 squat, deadlift and total record, plus new WCPA M1 Deadlift and Total record.  I now have 4/5 M1 records, including bench, deadlift, total, and Bench only, plus all of the WCPA M2 records squat, bench, deadlift and bench only.  

12 Overall Master, 2nd M2.

No real plan until next year.  

Might be working towards a coach.  I certainly needed another head to do these last calculations, which I haven't needed before.  

Oceania Regional Powerlifting and Bench Press Championships 2025, Black Box Theatre, Ōtautahi

20th November 2025

Started this off a week out weighing 122.9kg, so came into the meet with a water cut, gut cut, and a little lower carb run in.

Had continued my rehab work right up until the second to last day, and the lower back was feeling ok.  Not great.

Flew down to Christchurch on the day before the meet, watched some lifting and then went to my AirBnB, got some food and drinks.  Walked to venue and watched some more lifting, walked home, prepped for the next day and then tried to sleep early.

Up at 5.45am, a quick shower, uber to venue, weigh in 119.05kg.  Comfortable.  Then banana, protein bar, and 1.5L of salty fluid straight away, followed up with more carbs and some more fluids.

This is my first competition with a handler, John Stratchen.

Lifting kicked off at 8.30, with a single 12 person flight, so was going to be a reasonable quick day.  Went for a walk and started warming up.  Knocked back pre-workout and started drinking a Musashi Energy drink to keep it going.  Warmups were ok, and depth seemed fine.

Squat

Opener: 225kg - three white lights and a little wobbly

Second: 242.5kg - three white lights and I scrapped the shit out of my head on the bar

Third: 250kg - the bar was loaded for me even though the order on the screen was different, so rushed, bandaid on my head.  Two white lights and the jury didn't take it away.  Looked easier than it felt.

Equalled my PB, and maybe wasn't my max for the day but it was a good attempt.  

More drink, more energy, warmed up for bench immediately.  As there is only 20mins between lifts.

Warmed up on V2 Eleiko with original pad. 

Bench

Opener: 172.5kg - touched the rack, moved ok, Skai pad was super soft, so felt weird.  Three white lights.

Second: 178kg - ORPF M2 3lift record, took the jump slightly lower to lock this in, Three white lights.

Third: 185.5kg - ORPF M2 3lift + bench only record, larger jump, John pushed me up from my 182.5 to the 185.5, which was hard, but got there.  Three white lights.

Straight into warming up for deadlifts.  These felt a bit rough, which is quite normal.  More Musashi. 

Deadlifts

Opener: 260kg - ORPF M2 Record.  Moved fine.  Left me with lower back pain.  Three white lights.

Second: 277.5kg - ORPF M2 Record.  Moved ok, but lower back was not happy.  Three white lights.

Third: 285kg - all in for ORPF M2 record plus the ORPF M2 total record.  Nope.  Three reds. 

That left me with 

Total: 713kg

A good performance.  My fourth meet at or above 700.  Not where I wanted to be, but take what I can get after messing the back up.  That sets a good base level.

So I ended as 

Oceania Regional Powerlifting Champion M2 120kg, agaist two other competitors.

I set three ORPF records

M2 3lift Bench record at 185.5kg

M2 Bench Only record at 185.5kg

M2 3lift Deadlift record at 277.5kg

The New Zealand mens team won the M2 category. 

I totalled 2kg less than the third place getter in the open, and 9.5kg under the second.  I would have placed second in open bench, third in open deadlift.

Time for a break from heavy work, diet a wee bit and work on stepping up the squat by a lot for next nationals.  1-3 May in Tāmaki Makaurau.

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.

New Zealand Powerlifting Federation National Powerlifting Championships 2024, Sir Don Rowlands Event Centre, Karapiro

Pain. An unpleasant sensory and emotional experience associated with, or resembling that associated with, actual or potential tissue damage.

Ten weeks of work lead to a quite a bit of pain.

But. Didn't let that get in the way of lifting (but I complained about it along the way).
Competed in the 120kg open class. Against a group of seven younger lifters, most of whom have been alive for less time than I have been lifting. (35 years...old).

I was never going to fair well in this group. Last year the winning total was 755 to 715 for third. And healthy, I think I could have been in the fight for the podium with those sort of numbers. But this year was a massive step up with the top four nominations over 800.
Then there is the pain. Likely felt too good and pushed too hard, and the body didn't appretiate it, so it handed in its notice. One lower back/SI issue that started on week 7 of training, and then the right shoulder joining the left shoulder in pain on my last heavy day - leaving not a lot of time to pivot. The shoulder had me more concerned as it also impacted my ability to retract my shoulder in deadlift.

My pre-injury ranges were looking extremely good... my post injury total ending up less than 1% under my best shows it would have achieved close to my expected numbers. Will get healthier and see if I can do something silly at Masters nationals 2025.
Squat I opened light, 215, which was easy, even with a red light on the right hand side (the injury side). Likely I was nervious of pain. Jumped to 232.5, and then 245, both deep and three white lights. A small increase over last year, and a new WCPA M2 Record.

I was most nervous for bench. I did some warmup band exercises and heat rub/massage gun, failed a couple of pushups which gave a lot of pain. I warmed up on bench, and if I did a fast eccentric and accepted it would hurt, the concentric wasnt bad. But significant pain affterwards. Opening at 160 still gave me a bit of nerviousness. Wasn't warrented. I was going to do the fast eccentric on the platform but my brain didn't let me. I just focussed that it was going to hurt - like Lightning McQueen, but instead of "speed" it was "pain". The new Hansu rack felt great, absolutely flawness, the bench height and pin height was indistinquisible from home. Weight was super easy. Jumped 10kg. Easy. So jumped another 10kg. Moved like an opener. So 180 was the same as last year. But faster. Even while in pain. The live stream commentators were highlighting it - made me laugh.

Deadlifts warmup went well. My entire right shoulder was pretty angry, so I was trying to ensure I got into the best position to allow the least loading on it. 250 opener moved ok, not as fast as it should have. Jumped big to 275. Only the second time I have lifted 5 reds in competition. Moved well. I was concerned about the right lockout, as I could feel the shoulder being pulled forward with the weight, still got a white light - the commentators thought I was losing grip but no, it was the shoulder. I took 285 for a small step up on both my National M2 deadlift and total record, which was a little too ambitious. As soon as it got off the ground I could feel the shoulder being pulled out of position so stopped it early.
Thats another 8/9 day. 700 total. Pleased. Since my second return to lifting I have made 90.7% of lifts I attempted. Pleased with that.

Things do not go to plan. Especially when older. Pivot, adapt, move. There will be a bit of pivoting for the next few months. Trying to get the body back to "healthy", to gain a bit more muscle, and get stronger.

Being able to compete in the open class while being a M2 is pretty cool.

Wellington and Central Powerlifting Regional Championships 2024, 318 Fitness, Paraparaumu, Kāpiti

Competed as Under 120kg Open lifter

Squat

1st attempt: 200kg

2nd attempt: timed out

3rd attempt: timed out

Bench

1st attempt: 172.5kg

2nd attempt: 180kg

3rd attempt: 185.5kg - WCPA Open under 120 record (+ higher than M1 and M2)

Deadlift

1st attempt: 240kg

2nd attempt: timed out

3rd attempt: timed out

Total: 625.5kg - 3rd place

Notes

This meet was largely just a tune-up, as there is a long break until my next one.  

Three weeks out, injure my shoulder.  Stuck my head down and got into rehab/recovery as fast as possible and did the loads I was capable of on the day.  Self guided, didn't bother with physio as waiting list is pretty long lately.  Training went ok.  Squat/deadlift training were quite good, but squat and dieting do not match.

Dieting was required, as I was heavy.  After Nationals I went overseas and got food poisoning, and the repercussions of that carried on for a month or so, maybe longer.  Then went away to another conference in the South Island, and back home for a bit, then Christmas.  The repercussions of all that was being heavier.  The weekend before the meet was my youngest boys birthday, so cake and food was had, and a bloated 123.6kg was the outcome.  Consistent diet (~2550kcal average), and water loading took me back to 119.5kg on the morning of the meet.   Seven days, 4.1kg.

Helped move some equipment from the lockup into a van for the setup of the meet on Friday.  Got a hire van Saturday morning and mostly relaxed the rest of Saturday (while keeping my steps up).

Drove the van down to the meet, left before 9.20am and arrived around 11am.  Weigh-in was 11.45am, and was again 119.5kg.  Rehydrated with ~1.2L sports drink, a caffeinated version, topped up with more salt.  Taking a hyperhydration approach to retaining fluid.  Some jet plane gummies, and a small can of rice pudding was pre-comp food.  Plus another 1.2L of sugar free sports drink for the remainder of the meet.  

Warmed up for squat, and this felt pretty strong overall.  Walked out, lifted weight up, and it moved as easily as a sub-5rm weight can move.  Timed out for my next two attempts.

Another small can of rice pudding and some more jet planes.  Then pre-workout.  

Bench warmups were fine as well, but the benches in the warmup area were pretty squidgy, and definitely way softer than the Eleiko competition bench.  Opener moved.  The second attempt wasn't as snappy as I hoped, but loaded for the open record that I had targeted.  There was some discussion about the load, probably confused as I was going for all three records, but it was an open record so it really made no difference.  That got me a bit more aggressive, which helped and the 185.5 moved ok.  A tough lockout but 3 whites.  Goal achieved.

Then deadlifts.  Another can of rice, a few more lollies, and did a few warmups.  Went out for 240 which moved OK, and happy considering I just did heavier than that for four on Thursday.  Back felt reasonable.  Then timed out on the next two attempts.

Then packed out, loaded up the van, and got going to home.  Arrived back home just before 9pm.  Then unloaded the van into the lockup the following morning.  That is the bit that tired me out.  

Happy with the meet.  I wanted the bench record.  I wanted to do a lift.  I didn't want to compete in my own age group, as I am the current National record holder and I don't need to rock up to collect medals.  I was happy with the third place (there might have been only three lifters, will check later).  

What is next?

A down week and then a little off-season block.  Wanting to relax a little on bench, and let the shoulder rest up/recover while I hammer the rehab on it.  I do not want this happening later.

I will then have two building blocks before a peaking block into either Oceania Championships (October) if I get selected, or otherwise Nationals (September).  

Then.... dieting.

Onwards.

New Zealand Powerlifting Federation National Powerlifting Championships 2023, Riccarton Racecourse, Ōtautahi

Running a bit late for this.  

6th September 2023
Riccarton Racecourse
Ōtautahi Christchurch

Aotearoa New Zealand

2023 NZPF Powerlifting Championships

I had trained quite hard for this meet over the past 10 weeks.  Coming back from a small hamstring/adductor tweak everything progressed nicely, and built up to a comfortable and strong peak.  My peak week strategy had not realistically changed from last meet.  The main difference is eating at maintenance or slightly above for the entirety of the training cycle.  

Flew down to Christchuch on the Tuesday morning, got some food, went to the venue and checked weight, went to the AirBbB and relaxed for the evening.  Normal mixed sleep, was ok, woke feeling ok but the normal vague aches that appear after recovering for the peak.  

Lifting was starting at ~1.30 but I think it went out to 2pm, and because I was second flight, it was right on 3pm before I realistically stepped on the platform.

I weighed in at 117.6kg, so a little heavier than regionals, but realistically not that different.  So, competed as 120kg class M2 Male.  First thing was a can of creamed rice and some salt enriched sports drink.  About 1.5 litres down quickly.  Warmups were eh, but all ok.  Started Musashi Energy Drink.

Squat

Opener: 215kg - Three white lights and comfortable

Second: 232.5 - Got messed up with who was on the platform (I thought I had one more lifter before me) so got out there quickly.  Three white lights and moved ok. New WCPA M2 Record.

Third: 242.5kg - Better, and moved well.  Three white lights and new WCPA M2 Record.  

Had wanted to approach the old M1 WCPA record at 240kg.  But it got broken to 270kg in the earlier flight.

More sports drink and some more.  Warmed up for bench.  Moved fine.  Another Musashi Energy Drink.

Bench

Opener: 170kg - Three whites- moved fast

Second: 180kg - A lot more work three whites - WCPA M1 and M2 Record.

Third: 182.5kg - guessed that I didn't have a lot left from 180. The bar moved towards my waist so dumped the bar - miss

Ok.  Some more rice and some drink.  Just trying to keep moving as it was closing in on 6pm and feeling it.  Warmups did not feel the best, but I wasn't really aggressive with these.  Started my final Musashi Energy drink of the day, and when I realised they didn't have as much caffeine as I thought (I was thinking 250mg but they are 160mg - so overall dose for the day wasn't particularly high).

Deadlifts

Opener: 252.5kg - three whites - really easy.  WCPA M2 Total Record.  

Second: 270.5kg - moved fast - three whites.  NZPF M2 record.  WCPA M2 Record. Regional M2 Total Record.

Third: 283kg - Didn't move as fast, but three whites.  NZPF M2 Deadlift Record. NZPF M2 Total Record.  WCPA M2 Deadlift record.  WCPA M1 and M2 Total Record.

Total: 705.5kg

Really proud of that performance.  I knew I did not have any competitors going into the meet.  So all I had to do is total, to win the title.  So it was irrelevant.

The targets for this meet were

Make three lifts

Make a total

Squat over 240

Bench over 180

Deadlift over 270

Top 3 M2 lifters

Out total M1 120kg class

Break National M2 deadlift record 

Break National M2 Total record.

I also wanted to keep the M2 WCPA records and the M1 total record.  I wanted to break the M1 local squat.

So from those I got three lifts  and a total, I squatted over 240 but didn't hit the local M1 record (it increased 30kg 30mins before I started).  I hit 180 which was good.  I deadlifted 283 for the Deadlift records.  I hit 705.5 which was 0.5kg total record.  I also kept the WCPA M1 total record, which was reset at 705 before I started deadlifts, but I chipped it.  I hit a 45.5kg personal best total.  I achieved nearly every single goal I had set for myself.

I also got better than 3rd M2 - instead I was Number 1 - so got a trophy (top ranked NZr didn't compete as he was heading to worlds).

I also would have placed second in the M1 class, by 2.5kg to Richy, who beat me by 2.5kg in the Bench Nationals in 2019!!

I would have placed fourth in the open.

I am currently #6 on Open IPF for 120kg M2 lifters.  

Stoked.

Wellington and Central Powerlifting Association Regional Powerlifting Championships 2023, Zenith Fitness, Papaioea

Another year, another regionals.  But this time I did the whole thing.   I didn't really diet into this, I actually increased my food intake significantly, but I still lost weight.  Maybe the lack of creatine, maybe the lack of training, but it dropped by about a kilogram. 

This was my first competition as a M2 lifter, as I turn 50 this year.  

Weighed in at 116.4kg, which means the weight class was 120kg by a good margin.  Ate a bunch, drank a bunch.

Watched some lifting, and then went for a walk to warmup like normal, did my adductor squeeze and my side lunges.  Started squatting.  Moderately mixed warmup, but felt ok.  

Squats

First attempt: 210kg - always concerned about depth, but sunk the lift and 3 whites, fast.

Second attempt: 220kg - a little slower but three whites.  120kg M2 WCPA Record.

Third attempt: 230kg - a good grind, but moved ok, 3 whites.  120kg M2 WCPA Record.

Warmed up bench a little more, but still wasn't standard flow.  

Bench

First attempt: 160.5kg - bench felt low.  Weight felt ok and moved quickly.  3 whites.  120kg M1/M2 WCPA Record.

Second attempt: 170kg - bench still felt low.  Moved ok. 3 whites. 120kg M1/M2 WCPA Record.

Third attempt: 175.5kg - bench felt low.  Weight felt ok, but got stuck 75% of the way up. 3 reds.

Felt a little stiff, so warmed up deadlifts a little more at the lower end, and then jumped quite quickly.  

Deadlifts

First attempt: 235kg - moved fast.  3 whites.  120kg M2 WCPA Record.

Second attempt: 252.5kg - moved fast.  3 whites.  120kg M2 WCPA Record.

Third attempt: 260kg - moved reasonably fast.  3 whites.  120kg M2 WCPA Record.

Total: 660kg.  120kg M1 WCPA Record.  120kg M2 WCPA Record.  

This was the highest total I have ever had, equipped or unequipped.  Not by much, but above.  It was my highest raw squat, but below my best 250kg equipped (injured - I repped more at the gym and was meant to open at 270-280 :|).  Wasn't my best bench.  But the deadlift was the most I have ever done, regardless.  I know I had moved 252.5 when I was a junior, and 255 back in 2009.  But 260 felt like it moved fast enough to be good for 265-270. 

So, the whole thing was a successful meet.  8/9 lifts.  

For my competitions since I returned to real lifting in 2018 I have hit 38/42 lifts.  Over 90%.

Time to ramp it up.  

Wellington and Central Powerlifting Association Regional Bench Press Championships 2021, The Platform Gym, Papaioea

Dropped a few KG from water weight, and weighed in at 119.2kg to compete in the M1 under 120kg class.

The bench meet was run inside of the three lift, so I had a long wait between weigh in and competition.  messed around, rehydrated and ate a little bit.

Started warmup early, banded work, then pulldowns, and then onto bench.

A bunch on the bar for a few sets, 60kg for a few sets, 100kg for two singles, 140kg, and then 160kg as my last warmup.

Opener: 175kg - three whites

Second: 185kg - three whites, ok lift

Third: 190kg - no lift.  Didn't lock out.

For a few things to improve.

1.  Just not setting up correctly on the competition day.

2.  I don't think the really light training week works for peaking

3.  I need some more lockout work, triceps.  

I contemplate moving my grip back in slightly.  As most of the biggest benchers in the world operate under a fairly close grip.

At least untested.

Julius Maddox - holder of the worlds biggest bench press, 355kg.  Is the size of a small truck, but still benches with what looks like his ring finger, on the ring.  

John Haack - all around Captain America, benching over 260kg at 90kg.  Longish arms too, but benching with little finger on the rings.

Dan Bell - world record holder, benching 275kg and has his ring finger, on the rings.

Alternatively Thomas Davis benches 320kg + and has his index finger on the ring.

Pun Teofilo - NZs best bench only lifter, does a slightly narrower grip

Richy George - NZs second best bench only lifter, who is in my class, benches quite narrow as well.

Worth a go.  

Wellington and Central Powerlifting Association Club Lift 2021, Wai Weight Gym, Masterton

On the 30th June 2020, I slipped on muddy grass, while waddling down a flood bank.  This resulted in sore as hell shoulder, and then weird nerve issues that borked my bench for over six months.  

On the 5th November 2020, I had pulled 237.5kg beltless, then followed that up on the 9th November by hitting 230kg squat.  Then while performing much lighter backdowns, my stupid adductor borked itself once more. 

On the 12th January, I weighed in at 127.5kg, after a really fun Christmas and New Year period.

So I planned to enter the first WCPA meet of the year, with a plan to do a three lift.  I had been working hard on letting the shoulder recover, and performing weekly adductor work to get it happier, even though the exercises are awfully boring.

So I started training heavier, and dieting, towards the 13th March Club Lift to be held at Wai Weight gym in Masterton.  

Instead of doing competition squats and deadlifts, I stuck mainly with high bar squat and sumo deadlifts, with the goal of limiting the pressure on my lower back.  

Bench training has been moving forwards, but I am working towards peaking that in April, when there is the Regional championships and I am lifting bench only.

So, after 9 odd weeks of training, some slight management of pains, stupid dieting, and not enough sleep.  Competition time.

Got the weight down to around 121-122, and dropped the remaining amount with a little water loading, so weighed in at 119.5kg.

The adductor was making itself known all week, but reality is that it could have been normal, but stupid self-think contributed to it.  

So, onto competition.  

Squats: going in the e1RM for the weeks leading up was around 208kg.

Opener: 180kg - 3 white lights

Second: 200kg - 3 white lights

Third: 212.5kg - 3 white lights

All relatively easy.  Harder to pick up than actually do.  Probably could have gone around 220kg.

Bench: going in my e1RM was around 184-186kg.

Opener: 170kg - 3 white lights

Second: 177.5kg - 2 white lights

Third: 180kg - 3 white lights

Not so good, the left hand was being slow/stupid.  Cramp as well, thanks to squat.

Deadlifts: going in the e1RM for the two weeks of conventional was around 235kg.

Opener: 207.5kg - 3 white lights

Second: 227.5kg - 3 white lights

Third: 240kg - 3 white lights

Good.  Possibly had a little more, but tore the skin on my thumb with the hook grip on this.  

Total was 632.5kg.  All three lifts were above the WCPA 3Lift M1 120kg record.  I placed third.  Two other M1 lifters popped out of the woodwork, and performed very well.  I am happy with what I did, and this gives me a step to move forward with.  If the Commonwealths are not on at the end of the year, I might hit up another three lift and see where I can push my old mans personal bests.  Its also my second best raw total ever, and my 6th best all time all equipment.  

Wellington and Central Powerlifting Association Regional Bench press Championships 2020, Viking Brothers Gym, Pito-one

Wellington and Central Powerlifting Association Regional 3lift and Bench Only Championships 2020
Viking Brothers Gym, Petone, Wellington.

Started this prep a little late, and way too heavy.  Never mind messing up the peaking timing.  So sat at 128.6kg on the 18th May, and have been dieting pretty much all the way through till Saturday.  Eight weeks, for 8.6kg.  With a little water cut to finish off.  So started Wednesday at 122.5, and finished the week at 120.5kg on my scales.  Which last year seemed to weigh a little heavy.  But got to the competition scales at 120.4kg.  Easy I thought, 0.4kg and an hour.  Did the spitting trick, as there was no sauna or similar to mess with, and it was freezing outside so not doing any sweating.  Then removed ever other little bit of things.  So spat for an hour, which has gotten me the best part of 1kg before, removed watch, glasses, socks etc.  120.3kg... doh.  Then went out and spat some more.  Came back 120.4kg....   not overly confidence in that scale, but thats where I left it, at the 120.3.  Guest lifter.

Shoulder hurt.

Painkillers, oral and topical.  Warmup felt good. 

First attempt: 190kg: Good lift
Second attempt: 200kg: Good lift, uneven extension
Third attempt: 205kg: Good lift, better than second.

Ok, some learnings.

I need to diet earlier, but the competition was a little earlier than I expected, but oh well, self inflicted.

I need this shoulder to get better.  I think its something to do with the rhomboids, but there is something along the RC as well, impingement end of the spectrum.   Not helped by the training (lockout work I think) but largely from falling on my ass a couple of weeks ago, and I think I shunted the shoulder slightly. 

Another good meet really.  So since I started lifting again, I have missed one bench in competition, and only one other lift (deadlift, balance issue).  Good selection. 

New Zealand Powerlifting Federation National Bench Press Championships 2019, Atlas Gymnasium, Ōtautahi

2019 NZPF National Bench Press Championships
Atlas Gymnasium, Christchurch, New Zealand

Ok, the primary competition of the year.  Been a long series of preps, competitions, injuries, and a whole host of PR's

This year they have been:

Bench
100x60
165x8
175x7 (also 165x7 and 172.5x7)
190x5 (also 182.5x5 and 183.75x5)
195x4 (also 190x4)
198x3 (also 197.5x3 and 195x3)
210x2 (also 195x2, 197.5x2 and 205x2)
215x1

2board
227.5x3 (also 217.5x3 and 210x3)

1board
207.5x2
227.5x1

Pin Press
200x3 (also 190x3)

Closegrip
180x3 (also 175x3)
165x6 (also 162.5x6 nad 150x6)

So, its been a very successful year of training, and the reality was, I was expecting good numbers.  So how did it go.

First, weight.  I came into the peaking phase heavy, around 124.  So I cut for a few weeks, nothing too drastic, and did one practice water cut, then final water cut heading into the last week.  The issue was compounded by not really knowing the difference between my scales and competition scales. So I weighed 120.5 ish on my last weigh-in at home, then water restricted.  Normally, that last day gives me about a kilo of weight loss, maybe 1.2kg.  I weighed in at 118.55kg, which would mean my scales are approximately 600g overweight.  So, comfortable weight session.  Then fluided up.  Basically my normal sports drink with added sodium chloride.  A cookie, and some sour gummies.  Drank my way through the best part of 1.8L by warmups, then just kept topping up as I went.

I warmed up early, getting banded work in and then bar.  70kg, then 100kg, then 140kg, 160kg and 180kg.  All felt good.  On an Eleiko bar in an Eleiko rack.

First attempt: 200kg
Felt light, but the bar was shaking in my hands.  Felt like it was floppy.  Got the start command, then took it down, command, then back up, easily enough, touched the rack with my right hand.  It was also a little low, as I tend to do.

Second attempt: 210kg
The first attempt felt more difficult than it should have, and the wobbling bar meant I kept it lower than planned.  Took it out, it also shook.  Down, up a little harder (looks easier in the clip than it felt).

Third attempt: 212.5kg
Small jump, and didn't really feel that confident.  Hindsight might have pushed me to 215.5kg for the win and National record, but a conversation they were having made me think the record was higher, and much less likely for me to hit.  If I didn't make it, I would have been lower IPF points.  So, 212.5kg it was.  Shakey again, but down, paused (right side lower again), up, with uneven extension, and locked out.

Three attempts, three good lifts and nine white lights.

Could not ask for better, other than lifting more.  I think I got all I was capable of on the day.  The winner took 215kg for a second attempt and was going 217.5kg  for a third.  He had been discussing with the table about a record attempt around 217.0kg, which didnt really make sense to me, but they made it seem like the NZ Masters record was 217.0kg and he had to go 217.5kg to break it.  He set the Masters 1 record with 215kg on his second (according to the updated record sheet).   He failed the 217.5kg.  Because of that I thought I would have to jump to at least 218 for the last attempt, so just left it at my one.  Which was good, as while I placed second in my class, which was an OK outcome for my first Nationals in 16 years, I placed third overall in the Mens category.

So, since November last year, I have done

HB Champs: 195kg bench (three good attempts)
Masterton club lift: 200kg bench (three good attempts, the 200kg was dodgy)
WCPA Regional bench champs: 202.5kg bench (two good attempts)
NZPF National Bench champs: 212.5kg bench (three good attempts)

So far, the bench has gone up 17.5kg, and I have hit 11/12 attempts.

No idea about the shakey bar, it didn't happen on the Eleiko from last week, nor did it happen on warmup, just on the competition bar.  It was brand new, so maybe something there? so I am unsure how to combat that.  Other than getting stronger, and thats the goal.

This time, no break really, other than one day off, so straight into training.  Have a fun lift in early December, and will see how much weight I can move then.

Wellington and Central Powerlifting Association Bench Press Championships, 2019, Viking Brothers Strength and Conditioning , Pito-One

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.

Wellington and Central Powerlifting Association Club Lift 2019, Wai Weight Gym, Masterton

Ok, so competition time.

Last two and a bit weeks of training were spent in hotels across China and Taiwan.  Last two weeks of training generally involved a treadmill, a cycle, or sporadically, a smiths machine.  I highlighted that in another post.  Then I managed to pick up a sore throat and a cough on the last few days of the China trip, and that has stuck with me.  So once returned, I had one light bench session that I logged earlier too.

So, Saturday morning, 6.45am leave the house and drive to a small town called Masterton.  The competition was being held in a local gym, set beside a house, amongst other houses, and actually set in the backyard.  Wai Weight Private Gym.

In the smaller meets here they tend to do things differently, mainly to make it easier on the team.  So weighins were really early, and the bench only crowd fitted into the normal flow of flights.  So all three flights did their squats, and then when they came back to bench the bench only team fitted in there.

So, weigh in was at 8.30am,  117.05kg, so easily under the cut off.  Lifting started just after 1pm.  So McDonalds breakfast, some mixed stuff to eat, a litre or so of rehydration and all good to go.  Warmed up early, and then timed the last three to the flight before, two singles at 140 and the last bench at 160 when the last lifter of the previous flight hit theirs.

Lifts
Opener: 170kg (good)
Rattle... normal for me to shake a little in competition.  But easy and fast.

Second: 190kg (good)
Rattle, but also comfortable.

Third: 200kg (good)
Felt good, down, and mostly up.  Then the smith machine training got me and I went out of position on the right hand, with the bar heading back towards my feet.  Locked out left, and forced the right hand back and into position to lock out.  Red from centre, white from each end as the bar didn't seem to go down, so its good.  Can't happen in bigger meets, but I shouldn't be training on a smith machine either.

So, a good performance considering some challenges along the way.   Training cycle was good, some progress made on numbers, hit PRs.  Time for the next block.  Target 6th June, Regional Bench Only Meet.

https://www.instagram.com/p/BvVax0SAV6y

Central Districts Powerlifting Association Hawkes Bay Powerlifting Championships 2018, A W Parsons Indoor Pool Complex, Waipukurau

Meet day
CDPA Hawkes Bay Champs 2018Hawkes Bay Championships, Waipukurau

Weighed in at 119.1kg, so~  120kg class and M1 of course (old and fat)

Meet was 30+ people, so split into three groups and it all ran as a single session so was a long day.  I was in the third group, so had plenty of time to rehydrate did a slow long warmup, felt reasonable.  Squats went ok

Attempt 1: 175x1 - easy, apparently to depth
Attempt 2: 190x1 - also comfortable, felt a little wobbly on the platform really (carpet?)
Attempt 3: 200x1 - also good, potentially 10kg more, but followed the plan

Bench felt good during early warmup, but felt sore across shoulders from about 100kg upwards.  Liniment, pain killers and stuff onwards.

Attempt 1: 175x1 - easy
Attempt 2: 187.5x1 - comfortable
Attempt 3: 195x1 - more effort, but done, could feel butt moving but didn't raise (unofficial CDPA record)

Finally, deadlift, warmup felt good.  Decided to up the loads slightly.

Attempt 1: 190x1 - easy
Attempt 2: 212.5x1 - a bit more work but easy enough
Attempt 3: 227.5x0 - my only miss for the day, was nervous about the hook grip, so got it up easily and then stumbled at the top.  Most weight I have hook gripped.  Only time I have competed doing sumo deadlifts.

Total: 607.5

Not my best total, but only M1 total to date.  A good starting point.  Now the local association is debating moving from the International Powerlifting Federation to the World Powerlifting NZ.  A number of the top NZ lifters have gone across already.  Never mind the fun lawsuit that has happened against the IPF, that appears to have some potentially significant outcomes still to happen.

Central Districts Powerlifting Association Bledisbro 2009, Powerhouse Gym, Wellington

My first competition for ~five years and my twentieth year of powerlifting.

I didn't feel that great going into it, so I dropped my openers for squat and bench slightly.

Squat
The warmups felt OK and depth appeared to be relatively easy to get.
Attempt 1: 180kg - Taking the bar out of the rack felt a little odd, but the lift was easy. Fail on depth...
Attempt 2: 180kg - Slower taking out, harder ascent, but two white lights
Attempt 3: 210kg - Strong all the way around, fastest squat of the three, and two white lights

Bench
The warmups did not feel great, as the bar felt loose in my hands, not solid.
Attempt 1: 170kg - Had a good rattle going, but easy lift - two white lights
Attempt 2: 182.5kg - More rattle, lift wasn't hard, but had an issue with the bar moving closer to lockout - two white lights
Attempt 3: 190kg - More rattle, weight felt OK but once I hit that same point as the last lift it dumped the bar over my belly and failed.

Deadlift
Not much warmup, but it felt ok.
Attempt 1: 230kg - Comfortable lift - 3whites
Attempt 2: 255kg - PB competition deadlift, strong, but the weight got away from my shins during the ascent - three whites
Attempt 3: 272.5kg - Got to my knees strongly, then the weight went out in front and there was no chance of bringing it back. Missed.

Total: 647.5kg @125kg class - 10kg under my best total, with a ton left on the platform

Video of some lifts