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This past weekend A.T.S coach John Soulsby was down in Cardiff coaching the Scottish powerlifting team who were competing in the Home nations championship. He travelled down with some of the team members on Friday before the competition on the Saturday. The competition was held at Cardiff and Vale College which turned out to be an amazing venue. The warm up room there was great with a platform for each team to warm up on individually. Everyone weighed in fine and the team had some time to relax and eat before they had to begin warming up. First came the Classic section of the competition, where six members of the team competed. First up were the classic (Raw) Ladies, Hannah Beaven who also achieved a British Record Squat at the competition, Rowan Hendry Horne who fought well to achieve her total given she was ill in the lead up to the comp, and Tasmin Campbell who finished off her first year in powerlifting with a great comp. They lifted extremely well and ended up winning their section of the competition doing themselves and the team a huge credit.
Next were the classic men, Scott Mulheron who managed to put in a decent effort considering he only managed to get in to Cardiff at 0030 the night before, William Rogers who managed to compete even though he got locked in the bathroom at the comp and lost a tooth the day before, and Marc Keys. They did themselves proud with some huge numbers being put up. Overall they didn't manage to do as well as their female counterparts however Marc did win the overall best classic male lifter for the competition. In the afternoon session it was time for the equipped team members. Again the Women were first up with Louise Murray who despite missing her opening squat finished off well, Sophie Barringer who did well even though her lead up to the comp was sporadically changed due to trying to learn how to compete equipped; she decided on the day to lift classic. Michelle Brand who was as consistent as ever representing Scotland. Finally the equipped men, this portion of the team consisted of William Murray, Stuart Crichton, and Francesco Pelizza. The men were again great and Stuart even gave two toes to the cause after dropping his final deadlift onto his foot.   Overall the team lifted fantastically well and came a very close second behind the Wales team by only 46 wilks points beating the England and Northern Ireland teams. Which is a very very close result. It was also fantastic to meet up with some members of Team GB again as we only get to meet them every so often at larger comps.
It was a great competition and we at A.T.S would like to thank Lucy Cohen, Tanya Bull and the Welsh Powerlifting Association for organising an amazing comp and taking such good care of us over the weekend.
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Squat Add 5lbs x4x7 Bench Add 5lbs x4x7 Flat DB Bench 3x20 @8RPE Squat Add 5lbs 5x5 Deadlift Add 10lbs 6x2 Dimel DL 3x20 @8RPE Pendlay Rows 3x8 @8RPE Bench Add 5lbs x5x5 Close Grip Bench 3x10 @8RPE DB Floor Press 3x12 @8RPE Squat Add 5lbs x5x3 SSB Pause Squat 3x5 @8RPE 1 Arm DB Row Find a 40RM Deadlift x1 @9RPE. 3x1 @9RPE Bench Add 5lbs x6x3 RDL 3x8 @8RPE This last week went fine, knee is feeling back at 100% and worked up to 230 for my Dls @9, fairly conservative for a 9 once I got there. Extra workout 1: sometime after a bench day, light DB pressing for 5 minutes, 100 light face pulls. Dropped the weight to the 7.5s and got all 5minutes done in a oner. Extra workout 2: 100 RDLs, 5 minutes of planks  Squat Add 5lbs x4x7 Bench Add 5lbs x4x7 Flat DB Bench 3x20 @8RPE Squat Add 10lbs 5x5 Deadlift 80% 6x2 Dimel DL 3x20 @8RPE Pendlay Rows 3x8 @8RPE Bench Add 5lbs x5x5 Close Grip Bench 3x10 @8RPE DB Floor Press 3x12 @8RPE Squat Add 5lbs x5x3 SSB Pause Squat 3x5 @8RPE 1 Arm DB Row Find a 50RM Deadlift x1 @9RPE. 3x2 @2RPE Bench Add 5lbs x6x3 RDL 3x8 @8RPE Extra workout 1: sometime after a bench day, light DB pressing for 5 minutes, 100 light face pulls. Yet to make all 5mins without a break with the 10s but my best is 3:52, so it's getting there. Extra workout 2: Missed this out this week since I was spotting/loading at the Scottish Master competition on the Sunday. Notes: At the end of week 2 I picked up a little pain in my right knee, which turned out to be some minor cartilage irritation. So I missed out on squats on Monday, then proceeded to do the rest of my week's squats to a parallel box, since deep flexion seemed to be the only no go zone. My usual approach to little twinges and pains is just to keep going unless they are causing real issues training. When my knee was hurting during my warm up cat/camels, I figured it was one of those times where BFI wasn't the best idea.  The ramp up begins! Week 2 in most of my training blocks is notoriously horrible, since it usually means an increase in both volume and weight. Squat Add 10lbs x4x7 Bench Add 5lbs x4x7 Flat DB Bench 3x20 @8RPE Squat 75% 4x5 Deadlift 75% x3x4/80% 1+ Dimel DL 3x20 @8RPE Pendlay Rows 3x8 @8RPE Bench Add 5lbs x5x5 Close Grip Bench 3x12 @8RPE DB Floor Press 3x15 @8RPE Squat Add 10lbs x5x3 SSB Pause Squat 3x6 @8RPE 1 Arm DB Row 3x20 @8RPE Deadlift x1 @8RPE. 3x3 @8RPE Bench Add 10lbs x6x3 RDL 3x8 @8RPE Extra workout 1: sometime after a bench day, light DB pressing for 5 minutes, 100 light face pulls Extra workout 2: some time after squat/DL day, light hamstring curls x 100, 5 minutes of different angles of planks Notes; Volume always sucks. Always. Specifically Tuesday is turning into the worst day by far, now that there's also an added squat component. For the 1+ this week I only went to 5 reps, typically 1+ sets are only really used as a fatigue indicators, so if I had gone to pull it and struggled for 3 it would have been fairly evident the volume would need dialled back. I pulled 5 reps in about as many seconds, and there really isn't much point in going much further than that on a heavier 1+ especially when you have 20s still to go. For the extra workouts this week, I did both as a bigger sessions on Saturday and everything went fine. Managed to get an extra full minute of pressing done before I took a rest compared to last week, whilst still using the same weight. Training logs: New block 22/10/16 Post meet deload & Week 1 back on accumulation. The week following my meet I went on a new deload scheme we're trying, which had slighter higher intensity than would we'd usually use. Day 1: Squat and Bench: 70%x3x3, 75%x2x2, DB Bench x3x20 @7RPE, Bent over row x3x10 @7RPE Day 2: Deadlift:75%x3x2, 80% x3x1, RDL x3x10 @7RPE Day 3: Squat and bench: 3x1 @80%, Pendlay Row x3x10 @7RPE All these sessions went fine, I wasn't nearly as sore in the days after this meet as I have been after previous meets, which was nice. Back to the grind, my coach and I decided that due to my current circumstances it may be possible to work in some extra sessions per week. So we're starting out with two extra sessions per week on top of the 5 normal training days I already do. Week 1: Squat 67.5% x3x7 Bench 67.5% x3x7 Flat DB Bench 3x20 @8RPE Deadlift 75% x3x4/80%x2x2 Dimel D L3x20 @8RPE Pendlay Rows 3x8 @8RPE Bench 75% x4x5 Close Grip Bench 3x12 @8RPE DB Floor Press 3x15 @8RPE Squat 80% x4x3 SSB Pause Squat 3x6 @8RPE 1 Arm DB Row 3x20 @8RPE Deadlift x1 @8RPE. 3x3 @8RPE Bench 80% x4x3 RDL 3x8 @8RPE Extra workout 1: sometime after a bench day, light DB pressing for 5 minutes, 100 light face pulls Extra workout 2: some time after squat/dl day, light hamstring curls x 100, 5 minutes of different angles of planks Didn't get much video this week, mainly cause I don't find much help in videoing high rep sets for technical pointers. However I did film my DL single at an 8, which I decided would be about 210 just to take it easy in week 1, mostly due my hamstrings being destroyed by the RDLs in the week.  TL:DR- Got better, did bad
Arrived at Raw Anatomy Gym around about 09:30 to weigh in and meet up with a friend who has worked with me before and who I offered to help in what would be her first powerlifting competition. Weigh in went fine, weighed in light at 90.6. The day rolled on, the 93's were in the last group of the day but since there was 13 of us we got our own flight all to ourselves. Warm ups went fine and to plan, nothing felt like it was going to be an issue and managed to time them all pretty well due to the abundance of great kit at Raw Anatomy. So here goes the break down for my actual lifts, sadly we didn't get any film since there was just me and John there and John was busy handling stuff for me. Squat 1- 180 I had planned to open 185 but just put it in 180 at the weigh in to be safe. Didn't matter opening light is always the way to go, crushed it. Squat 2- 195 Jumped the gun on the squat command and pretty much beat the centre ref's hand to the floor, crushed the lift and managed to have 100% on purpose timed it right, and not screwed up too bad. Squat 3- 205 After the command mistake and it seeming to take longer than I'm used to getting the squat command, I lowered the attempt by 5kg. Dumb idea,I sunk into the local tectonic plate and had to slow down en route up cause I felt it was gonna pop up and didn't want reds for not standing up properly pre rack. Bench 1- 120x Smoked it, got 3 reds due using a false grip, which I now know is actually against the rules, rather than just frowned upon for being hella risky, as I had previously thought. Bench 2- 130 Despite changing grip still smoked it. Pause for press was longer than ideal but then it almost always feels that way. Bench 3- 140x Idiot mistake #1 My previous meet PB is 135, I'd hit it this cycle fairly easily however 140 was what I'd wanted this meet and I wasn't about to let having to change the grip I'd used for almost 4 months stop me. What I should have done was play it safe and taken 137.5 instead of trying 140 and just missing it. DL1- 220 Went fine, all the practice making big boy 20kg jump in training had paid off. DL2- 240 10kg meet PB I've pulled this about 5 times this cycle it's been pretty comfortable on all occasions, this time was no different, however I was feeling pretty beat up from that missed bench and just generally being deep in the meet. DL3- 250x Idiot mistake #2 Based on the fact I didn't feel like I could clean 240, I should've yet again played it safe ( I feel there's a theme here?). Missed this after getting it just short of my knees and fighting it for a few seconds, then had to ditch it. If i'd not been a moron and just loaded up 245/247.5 which again I reckon would've been enough of a difference to make them, i'd have been a lot better off on the total front, and a lot closer to what I wanted. So 575kg total up from my last at 550, but I reckon I could've actually hit 590~ with less stupid attempt picking on my part. Got a light 3 session/week deload this week following the comp. Then it's back into the maw at full tilt, hopefully to make a British qualifying total by next year's regionals. |
Will BrownATS Coach, average powerlifter. Archives
December 2016
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