TFB - to Nationals and Beyond!

[teamfatboy]

and the wait was worth it - had my nomination for Oceanias and Commonwealths accepted.... seven weeks to nail the form, find some strength... sounds easy when you say it quickly!

Awesome!

Have I hassled you to enter our Powerlifting Challenge, TFB? If not, consider yourself hassled. (Win a year's supply of protein, etc, etc...)

Nag nag nag *pleasantry* - will go re-read the rules... maybe enter on the back of my lifts at Bledisbro in a little over two weeks' time.... 

[Pseudonym]

Think of it as a warmup to the Oceanias and Commonweaths.

[teamfatboy]

Hmmm - maybe I should just get someone to do a screen-grab from the live-stream AT the Commonwealth Champs :-D

[teamfatboy]

Saturday 16th November

Competition Report: Powerhouse Open Bledisbro 2013

After some carefully crafted instructions from the Wise One, had a nice little hit-out. Effective weight management meant I wasn't dehydrated as heck, which definitely helped.

BW 117.26, lightest comp weight all year.

Squat
First: 180 kg - WWW. Nice and conservative - about 88% all time comp PB
Second: 190 kg - WWR. One hip a little high. 93%.
Third: 195 kg - WWW. Equalled my best successful lift at the Classic Champs, felt good (especially since this was the first time all year I'd made depth on a third squat.

Bench
First: 105 kg - WWW. Up five on my normal opener, based on learnings from the Classic Champs
Second: 110 kg - WWW. No worries, felt strong
Third: 115 kg - RRR. Stalled at about 2-board, just as it always does. Will work on the arch, maybe get something from that, but not much will change in three weeks.

Deadlifts
First: 190 kg - WWW. No worries
Second: 205 kg - WWW. No worries
Third: 220 kg - WWW. A little bit of a grind, but only 'cos I didn't stay focused and run the mental cues. Will be working hard on that - the third squat was good only 'cos I didn't let the mind wander...

Total: 525 kg - which I'm happy with - OB and TMQ both kept me focussed on the bigger picture and to take the opportunity to work on skills, and so I was cautious with the squat attempts, but with three weeks to run drills, lock the form in, I reckon I can extract a little more...

I'd like to thank the refs (Nick, PT, and Alf), the spotters (Drizzt, MT, Phedder, Tasha and Jonno), and Warren and Ruth, and Maria and Ken, for putting on another really superb event - without their hard work, none of this would be possible, and I'm very grateful for all their hard work.

Big thanks also to OB for the pointers on my squat, only dropped one light instead of half a dozen!

There were a lot of great performances by novices today, including a strong contingent from Hawke's Bay, a great group from the Manawatu, and some great locals. Awesome day all around.

[teamfatboy]

Final Competition report for the year...

After two regionals (the CD Champs and the BBro) and two nationals (NZPF Nationals and the Classic Championship), the Commonwealth and Oceania champs capped off a great year.

Build-up went well - attention to nutrition meant no worries about busting out, which was different to the two Nationals. Wise words from OB fixed some of the worst faults in my technique, and definitely better prepared than I'd ever been before.

Sunday 08th December 2013

Commonwealth and Oceania Championships, Telstra Pacific Event Centre, Auckland

Weighed in at 115.4, the lightest I've ever competed at, and down 7kg on the NZPF Nationals four months earlier, and in far better condition, no dehydration or starvation.

Squats
1st: 190 - RRR no-lift, double movement on the way down the nerves got to me. The Wise One got my attention and sorted me out, working with Ana to manage my attempts
2nd: 190 - WWW - nothing wrong with that
3rd: 200 - WWW - again, no dropped lights

Bench
1st: 105 - WWW
2nd: 110 - WWW
3rd: 117.5 - RRR... stalled, admittedly at a 3-board, rather than the usual 2-board, but a no-lift. Unfinished business for 2014

Deadlift
1st: 205 - WWW - good
2nd: 215 - WWW - good - HJP reckoned I should have had a crack at 222.5, just to break my own PB, but I didn't want too big a jump to gas myself for the third
 3rd: xxx - after the second, OB sent me to my chair and put my attempt in for me... 
 He'd nominated 227.5, so I went out believing he thought I could do it... and did it. WWW, and a 500lb deadlift. Felt good too 7.5 kg PB.

Total 537.5 - 2.5kg PB.

Summary - apart from rookie nerves and a very public case of the yips (there is no place to hide on the internet), it was an awesome meet. The 7.5kg gain to knock-off a "milestone" deadlift were worth it.

Plus, I broke my own NZ records for both squat (previously 195) and deadlift (previously 220), both of which I only set in September in Christchurch. There IS something to be said for being in a class of one

I need to thank a lot of people for their support in getting me here today:

OldBull - who kindly included me in the roster of lifters he managed, and pulled me off the ceiling after the yips, to recover and end up only dropping one lift for technique (he can't fix my lack of strength!), a massive improvement.

 Ana who gave up her Sunday morning to keep me focused, fed and watered, and stop me from listening to the doubting voice...

 Training buddy The Mighty Quinn, whose support and encouragement throughout the year got me to international competition in only my second full year of lifting. Cheers, mate! 

The awesome men and women of the CDPA - a better bunch of people you couldn't hope to meet - and whose support in many ways also makes a good event into a great one

 Other lifters - including Abbey and Monarchking - all very generous with their advice and support and encouragement

The NZPF associations, particularly the APA, for hosting the event. Sure, I was lucky that my lot lifted early in the day so I didn't face what many of you faced; I didn't have any mis-loads, and everything went my way, but it still took a lot of organising and I appreciate their work; and finally

My wife, who put up with an awful lot for me to make the journey - and even knew my last Deadlift was a PB without being told, how great is that! I am a lucky guy

[Pseudonym]

Deadlift

1st: 205 - WWW - good

2nd: 215 - WWW - good - HJP reckoned I should have had a crack at 222.5, just to break my own PB, but I didn't want too big a jump to gas myself for the third

 3rd: xxx - after the second, OB sent me to my chair and put my attempt in for me... 

 He'd nominated 227.5, so I went out believing he thought I could do it... and did it. WWW, and a 500lb deadlift. Felt good too 7.5 kg PB.

That's a great story! Congrats, TFB. Now I'm just hoping I got your 227.5 PB on camera.

[teamfatboy]

Usual logging site's down so I thought I'd blow the dust off the old journal....

Thursday 3 April - Thorndon City Fitness

Nice little loosener of a work-out before the Central Districts Powerlifting Association's Regional Championships on Saturday in Palmerston North

BB Shoulder Press

1x 10x bar, 1x 5x 30, 1x 5x 40, 1x 3x 50, 1x 2x 55, 1x 1x 60

Reverse Grip Bench Press

1x 10x 40, 1x 10x 50, 1x 10x 60, 1x 10x 70, 1x 3x 80

DB preachers - done over an incline bench

1x 10x 8, 1x 10x 10, 1x 10x 12, 1x 10x 14

CG Seated Row

1x 10x 63, 1x 10x 77, 1x 10x 91, 1x 10x 105

Incline Leg Press

1x 15x 200, 1x 10x 240, 1x 15x 280, 1x 16x 320.

Hyper extensions

2x 10x, 2x 15x....

The CD Champs should be awesome, 60 lifters, 17 women among them, raw and equipped, four international-grade lifters (at least), some 300kg plus deadlifters... if you're around Palmerston North on Saturday swing by for a look.

[jimmybro1]

Whats the idea behind a reverse grip bench press? 

[teamfatboy]

Whats the idea behind a reverse grip bench press? 

It hammers the triceps - vital for the transition from pecs to tris during heavy competition bench press - and emphasises upper pecs.

Similar, but not the same, as close-grip bench.. arms scrape down side of ribs.

https://www.t-nation.com/free_online_article/most_recent/master_the_reversegrip_bench_press

[teamfatboy]

So, my journey to the Central Districts Powerlifting Association's 2014 Regional Champs was a trip, in more ways than one... about thirty minutes before I was due to lift, I missed my footing on a step, and rolled my ankle... ,  Thanks to the prompt help of Franz and Carlo from the venue sponsors, Ucol, who taped it well, and to the support from a number of great people, things turned out a lot better than they could have done.

I did a token squat (100kg) to ensure I could post a total, but passed on 2nd and 3rd attempts... although the ankle held up to the load, if I'd rolled my knees outward the ankle might have gone.

Bench was its usual self - can't blame the ankle for that   

I hoped that, because the load in deadlift goes straight thru the shin-bone, I could have some fun. The first lift confirmed my hopes, so the second set a new age-weight group record (207.5kg) which I then re-set with my third lift (220kg). That was also an unofficial NZ age-weight group record (can't be official, they can only be set at North/South Island Champs, national champs or international meets).

A total of 430kg, about which the best thing that can be said is that it's only 15 kg below my first-ever total, back in 2011.

The Champs themselves were epic - 60 lifters including 17 women, massive lifts including multiple unofficial world records and national records.

My thanks go to the CDPA, including PowerHouse gym, HJP and and the Manawatu team for organising the meet, the sponsors - UCOL,Fitwear, and Industrial Athletic for making it happen, and to my fellow lifters and supporters for making the day go far better than it could have been. 

[teamfatboy]

Usual logging site's FUBAR so I'll pop it in here  

Thursday 10 July

Kapiti Powerlifting Club, Road to Nationals Programme, Week 5, Day 3

Deadlifts

1x 5x 60, 1x 5x 100 [warm-up]

1x 5x 135

1x 5x 160

1x 3x 180

1x 3x 195

2x 3x 205

1x 3x 210 - set/rep PB

 

Squats 

1x 10x 60 [warm-up]

1x 5x 105

1x 5x 125

1x 3x 145

1x 2x 155

1x 3x 165

 

Deficit Deadlifts (feet on mats, bar touching shoelaces)

1x 5x 105

1x 3x 135

1x 1x 155

1x 5x 165

DB Shrugs

1x 15x front, 1x 15x back, w/ 32s

1x 15x front, 1x 15x back, w/36s

Doneski... 

[Flamer]

:-O Wow TFB.  Been a while since I checked in and I see you have been training......consistent!  Nice work. 

[teamfatboy]

Hey Flamer, it's been a while, eh!   You still got that (Ducati, was it)?  Bet it'd be fun over Three Mile Hill ! I'm an ex Dunedin boy, spent my fair share of time on those hills on both kinds of bike - back when a ten-speed meant five-by-two, not ten-at-the-back LOL

Yep, once I realised i got more fun from lifting than the struggle to get shredded, and embraced the inner powerlifter, it was all on!  Nationals in three weeks, down in Christchurch. 

Good luck with your return to the stage

[Flamer]

Just my trustee Eddie Merxx at the moment.  And, he hasn't seen a road in a while, just the wind trainer.

Well done on finding you "thing" and good luck at Nats - will be awaiting the report eagerly :-)

 

 

[teamfatboy]

Saturday 9th August - NZPF Classic Champs, Christchurch

Squat - 212.5 kg - 7.5 kg PB and a new NZ SHW/M2 record by 2.5 kg

Bench - 120 kg - 10kg PB

Deadlift - 232.5 kg - 7.5 kg PB and new SHW/M2 record

Total - 565 Kg - big PB and new NZ SHW/M2 record by 2.5 kg.

All in all, a good day out

[ThreeWhiteLights]

Great work on the PBs mate

[teamfatboy]

Great work on the PBs mate

Cheers - and in that  vein, didn't drop a light all day... First time ever going 9/9

[teamfatboy]

Wow, been a while..

 

Saturday 14th Feb was the Kapiti Powerlifting Club Novice Competition, at 318 Club in Paraparaumu.

The upside - it was a great comp, huge field, a lot of new faces. It was very well run, my thanks to the officials and especially the very hard-working spotter-loaders. The KPC crew did a great job, and the team at 318 made us feel very welcome.

The downside - me. I was carrying a back niggle so opened my squat a little lighter than I'd planned, at 190. The back felt ok, so I went up to 200, which was as far as I felt like going. To go further might have done the back properly and led to more serious damage. Disappointing but we all get days like that.

Bench started better... A comfy 110, but then disaster, when I dropped my second (117.5) onto my chest...I had a second crack at it but missed. It went up quick, quicker than I expected and just rolled out of one hand.

Deadlift.. After very uncomfortable warm-ups, I was going to retire but eventually found some "Harden-Up" and opened on 160. That flew up, so I went to 200. Got that on a two-to-one decision. Thought about retiring but realised a 220 would give me the total I needed. Got it up, but missed it in a two-one against. Unusually for me, I was lifting in knee sleeves (too tired, sore or lazy to take them off) and the judges quite rightly decided my knees weren't locked. The stupid thing is, if I'd just
asked for help I could have dumped the sleeves and the third dead would have (probably) still been good. There was plenty of options open, just didn't think :doh1:

So, a 510 total, 20 less than I wanted, well short of my best, but a lot (a helluva lot) better than it could have been. If I'd retired, that'd be my first DNF, and that's a habit I don't want to get into.

 

The back gave me grief for several days (think it's a strain or tear in psoas or multifidis, meds and stretching are working), the pecs have an awesome black racing stripe across them, but that's life. 

Onward and upward!

[Pseudonym]

Bench started better... A comfy 110, but then disaster, when I dropped my second (117.5) onto my chest...I had a second crack at it but missed. It went up quick, quicker than I expected and just rolled out of one hand.

Sheesh. That could've been nasty!

[teamfatboy]

Bench started better... A comfy 110, but then disaster, when I dropped my second (117.5) onto my chest...I had a second crack at it but missed. It went up quick, quicker than I expected and just rolled out of one hand.

Sheesh. That could've been nasty!

yep -I am thankful for my weak bench. It was all my fault. I think what happened was, as it went up, I "un-cocked" one wrist, the load went from palms to thumbs that couldn't hold it and boom...

i doubt that spotters could have done much - each side would have been catching over 58kg. Even side safeties are aimed not at safeguarding ribs but neck and airway. Set them high enough to save ribs and they'd potentially foul the plates or bar.

[teamfatboy]

Saturday 11th July

New Zealand Powerlifting Federation Classic Champs, Auckland.

What a fun day!

Squats

200kg - WWW

205kg - WWR

210kg - WWW

Was so not feeling the squats today, but after one red on my second, made sure to sink the third and bank a number only 2.5kg off my all-time PB.

Bench

105kg - WWW

110kg - WWW

115kg - RRR

Stalled at the usual sticking point, but it might have been more in my head..must work on that.

Deadlift

210kg - WWW

225kg - WWW

235kg - WWW and 2.5kg PB. Oh, and a new NZ M2/ 120+ record.

555kg total. On any other day, it'd have been enough, but today, Mark Fields from Timaru, who'd posted the same total, had weighed-in 60 grams lighter and took the win.

After the build-up I'd had, and the cold I'd been carrying, it was always going to be close, but it was so much better than I'd calculated. But for one roll of the dice (I went to change my last deadlift but it wasn't accepted by the table), the positions would have been reversed. There's always next year!

[Skeletor]

Good going and congrats on the record.

[teamfatboy]

Good going and congrats on the record.

cheers - will see you next weekend. Saw your plan for the attempts, looks good.

[Realtalk]

Good work bro! Close battle!

[teamfatboy]

Just trucking along, but here's how the build-up to this year's Central District Regional Champs is shaping.

 

Sunday 10 April - THCF

SSRV Week 10 Day 3

Squats
1x 10x 60, 1x 5x 100 warm-up
1x 3x 125
2x 3x 150 +belt
2x 3x 160
6x 3x 180 +loose Titan sleeves
Opener
Second

Bench
1x 10x 40, 1x 5x 60 warm-up
1x 3x 70
1x 3x 80
2x 3x 90
5x 3x 100 +wrist wraps

then
4x 4x 90

Board work
5x 6x 90

Flat flies
5x 10x 14s

Good mornings
5x 5x 100.

And so completely and utterly DONE. Things moving nicely though, working out how to position spine/ head to drop the squat back and fire the posterior chain on the way up.

Content with how things are tracking - learning to work the Adipowers better, have SBD sleeves which are tighter than my (partially torn) Titans, so things are nicely positioned with two weeks left to go.