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.

Tuesday 24th September 2019

Week 9, Day what
Bench: warmups, 160x3x3

Notes
Last session before Nationals.  Easy.

Saturday 21st September 2019

Week 8, Day 4
Warmups
Bench: warmups, 180x1, 200x1, 215x1, 205x2, 210x2
Bunch of cooldowns

Notes
Last day.  Done at The Platform gym in town, with Eleiko bar, plates and on a comp spec bench.  Felt solid, but took most of the warmups to get on terms with the bar/plate combo.  180 was stupid fast, 200 was comfortable and 215 was solid.  205 was easy for a double and the yolo 210 was a bit slopping but shit... 210 is 210.

Wednesday 18th September 2019

Week 8, Day 2
Warmups
Bench: warmups, 195x3x3
Deadlifts: warmups, 220x1, 242.5x1

Notes
Weeee, sucky.  Day was ok considering lack of sleep, gut feeling a little off.  Deadlifts sucked, but just shows morning performance, especially low key mornings are not quite the same as evening hype.  Two more days then rest.  Also practice water cut this week.  Should have done it last week but shit happens, will know how this impacts the performance really.

Monday 16th September 2019

Week 8, Day 1
Bench: warmups, 182.5x5x3
Squat: warmups, 205x1, 220x1, 210x2, 215x2
Paused pin press: warmups, 160x5x3

Notes
Weeee.  Chest/shoulders felt ok yesterday, but pretty fatigued this morning.  Chugged through the work tho.  Squats felt rough, but got through to 220 for the first time in a couple of years.  Then 215 for a double, which is best for ages.  Kept the pin presses pretty light today.

Saturday 14th September 2019

Week 7, Day 4
Warmups
Bench: warmups, 210x1, 202.5x2x2, 205x2
Pulldowns: eh
Paused pin press: warmups, 195x3, 200x2 doh

Notes
Good day, well the important lift.  Practicing my water drop for the competition, as I am fat.  So rehydrated after weighing in and then lifted.  210 was solid, real happy with that, and the doubles were good until I touched the rack with the second rep of 205, had a lean on.

Was over everything by the pin press, was too unco under the bar so just called it.

Wednesday 11th September 2019

Week 7, Day 2 (night)
Warmups
Deadlifts: warmup, 180x1, 220x1, 235x1, 242.5x1, 250x1

Notes
Woooooooooooooot.  Solids lists.  Chest hurts after this :|

Wednesday 11th September 2019

Week 7, Day 2
Warmups
Bench: warmups, 192.5x4x2

Notes
Quick session, missed the deadlifts but will do them tonight.  Youtube terminated my youtube account so was dealing with the feedback process and being distracted.  Very upset little boy is devastated that he has lost all of his videos, likes and views.  Happy with the distracted Wednedsays at 192.5, not easy, but ok.

Monday 9th September 2019

Week 7, Day 1
Warmups
Bench: warmups, 175x6x2
Squats: warmups, 197.5x2, 205x2, 210x2
Paused pin press: warmups, 160x5, 165x5, 170x5

Notes
Felt pretty good.  Cut volume again, just feeling out recovery between sessions to see how things move.  Pin presses took a target of RPE6, felt pretty simple really, even with a long pause.

Saturday 7th September 2019

Week 6, Day 4
Warmups
Bench: warmups, 205x1, 195x3x2, 198x3
Paused deadlifts: warmups, 192.5x3x2
Pendlay Rows (rip): warmups, 150x5, 157.5x5
Paused pin press: warmups, 190x3, 200x3

Notes
Bench was pretty shit.  But paused pin presses were goodo.

Friday 6th September 2019

Week 6, Day 3
Warmups
Squat: warmups, 177.5x5x2
Chins: 0x10x4
Glute thrust: banded xlots

Notes
eh

Wednesday 4th September 2019 - Evening

Week 6, Day 2 evening

Single arm rows: 30x12, 40x12x3

Adductor stuff

Notes

Adductor being a dick after the deadlifts.  It even cramped, which I have never had before and felt like the worst cramp I have had.  

Wednesday 4th September 2019

Week 6, Day 2
Warmups
Bench: warmups, 187.5x4x3
Deadlifts: warmups, 225x2, 230x2x2

Notes
Garbage day.  About 3-4 hours of sleep, followed by laying awake half the night.  Still got the work done but just a little slower than I prefer.  Still, on a bad day was benching pretty solidly.

Monday 2nd September 2019

Week 6, Day 1
Warmups
Bench: warmups, 170x5x2
Squats: warmups, 190x3, 195x3, 200x3
Paused pin press: warmups, 170x5, 177.5x3

Notes
Deload.  Felt good.  Shoulders feeling it (Mr Crabs) but nowhere near that pain of last block.  But cut back my sets even more this week than planned.  Way lower total weight volume.  But goal is to bring up the weight and not screw my shoulders :D   Squats felt great.

Saturday 31st August 2019

Week 5, Day 4
Warmups
Bench: warmups, 200x1, 190x4x2, 195x4

Paused deadlifts: warmups, 190x3x3

Pendlay rows: warmups, 140x5x3

Paused pin press: warmups, 187.5x3, 195x3

Notes

Cut a few sets out of the day, but it was pretty good overall.  Just managing the shoulder stress into the peaking block.  First week of a fast single before the main work.  It felt heavy even though the real work almost got to that same load for reps.  

Friday 30th August 2019

Week 5, Day 3

Warmups

Highbar squats: warmups, 172.5x7x3

Chins: 0x10x4

Glute thrusts standing

Notes

Eh, awful squats.  

Wednesday 28th August 2019

Week 5, Day 2
Warmups
Bench: warmups, 185x5x4, 190x5
Deadlifts: warmups, 212.5x4x2, 220x4

Notes
Took some time, but the fatigue in the chest/shoulders/triceps meant I was getting pumped early.  But, still was easy enough and pushed up to a solid 190.  Fresh it would have been easier and heavier.  Strongest I have ever been.  Deadlifts felt rough to start with, but then I cranked my belt tighter and sucked it up, heaviest I have done for these reps

Monday 26th August 2019

Week 5, Day 1
Warmups
Bench: warmups, 175x7x4
Squats: warmups, 180x5x2, 182.5x5, 185x5
Paused pin press: warmups, 165x6, 172.5x6, 165.5x6x2

Notes
Wooot, big assed day.  The last set of the 7's was pump city and that showed up again in the last set of pin presses.  Back felt bad to start with during squats, but worked through it and added a little.

Saturday 24th August 2019

Week 4, Day 4

Warmups

Bench: warmups, 185x4x4

Squats: warmups, 167.5x7

Paused deadlifts: warmups, 185x3x2

Pendlay rows: warmups, 150x5, 156x5, 150x5x2

Paused pin press: warmups, 177.5x3, 185x3, 190x3, 182.5x3

Notes

Weeeee.  Took forever, but I had combined Friday and Saturdays workout because of travelling over the past couple of days. Dropped a few sets, but the warmups take the time.  Two hours later...   Bench was fine, not great.  Squats felt ok for once.  Rows were good and pin presses were pretty great.  Solid progress upwards.

Wednesday 21st August 2019

Week 4, Day 2
Warmups
Bench: warmups, 180x5x5
Deadlifts: warmups, 207.5x4x3

Notes
Took long enough to warmup, but weights were all good.  Fatiguing by the end of each exercise but good.  Looking forward to next week where I will destroy new territory.