New direction.

[samuelNZ]

Week 2/6 CD Comp Prep – Flex/Rehab Tuesday

• Agile 8 (sets, reps, weights)
  1 set of Agile 8
  
• Farmers Walks
  3 x 2 lengths @ 72kg?
  
• Tire Flips
  3 x 5 @ 230kg tire
  
• DB External Rotations
  4 x 10 @ 10lbs
  
• Sneaky cross body bicep curls
  3 x 10 @ 35lbs
  

Comments

• Could only spend around 40 minutes in the gym this evening as I had a volleyball trial. Tried to get in some heavy farmers and tire flips before finishing on a few little things. Not really too sure what was up with the bicep curls. Haven’t trained them directly in a few months I think.
  

-------------------------------------------------------------------------

Week 2/6 CD Comp Prep – Day 2

• Deadlift (sumo) (sets, reps, weights)
  1x3 @ 90
  2x2 @ 110
  2x3 @ 125
  3x2 @ 135
  2X4 @ 145
  2X2 @ 155
  
• Bench
  1x5 @ 60
  1x5 @ 65
  4x4 @ 70
  4x3 @ 75
  1x2 @ 80
  2x2 @ 85
  
• Dips
  5x8 @ 20kg of chain
  
• Deadlift from knees (sumo)
  1x3 @ 90
  2x4 @ 110
  2x3 @ 125
  3x3 @ 145
  

Comments

• Wow, what a tough day today was. And I still didn’t even get time to do lunges. Need to speed up my trainings because I feel I cannot afford to leave anything out.
  
• Sumo feeling pretty swish. Had a few tips from the mighty TrapFat about angles of the feet in relation to knees, that sorted out the very minor hip pain I was getting. All of my pulls today felt quite quick, had a little trouble with the rack pulls and getting into correct position but got it sorted after a couple of sets. Overall a pretty hard day I thought, enjoyed getting home and getting a deep tissue massage from the girl \:D/ will defiantly keep her on :pfft:
  

[samuelNZ]

Week 2/6 CD Comp Prep – Day 3

• Bench Press (sets, reps, weights)
  1x5 @ 50
  1x4 @ 55
  1x4 @ 65
  1x3 @ 70
  2x2 @ 75
  2x1 @ 80
  2x2 @ 85
  
• Flat DB Flies
  5x10 @ 25lb
  
• Squat
  1x5 @ 70
  2x3 @ 85
  2x3 @ 100
  4x3 @ 110 – belt added
  
• Dips
  5x8 @ 20kg of chain
   
  
• GM’s
  5x5 @ 55
  

Comments

• Not really too much to say, squats felt a bit dodgy once again as I was starting but felt awesome once the belt was added. Feeling a lot stronger in the squat, looking forward to skills testing the squat and bench next week. Not so much the deadlift as I haven’t had a hell of a lot of time at sumo. Will be a good indication as to where I’m at though.
  
• Think I will always have a strong hate for GM’s. Every rep feels as if my lower back near my coccyx could like pop? Leaning towards this not being too normal. Added a belt on 1 set and took the pain away. Not too sure what to think now. :-s
  
• Played rugby on Saturday for OBU U21 A’s. Pretty banged up after that, tight right hip flexor and ankle. Icing, compression and some light stretching on both to prep them for skills
  

[samuelNZ]

Week 3/6 CD Comp Prep – Day 1

• Squats (sets, reps, weights)
  0x0
  
• Bench Press
  1x3 @ 50
  1x3 @ 60
  1x3 @ 70
  4x2 @ 80
  
• Flat Flies
  5x10 @ 25lb
  
• Dips
  2x8 @ 20kg chain
  
• Squats
  0x0
  
• GM’s
  5x5 @ 55
  

Comments

• No squats today, was meant to work up to 4x2 @ 80% but my right hip flexor is playing up quite badly. Rolled around on it with a hockey ball and a foam roller trying to loosen it and warm it up but it won’t budge. Decided to leave the squats out because I have skills testing on Wed and want to perform to the best of my ability. Have a pretty good idea that the injury was done while sprinting at rugby on Saturday. :?
  
• Dips also got dropped today after 2 sets because of pain in the right deltoid. :x Again, didn’t want to screw up my go at testing on Wed so left out the things that were causing trouble. Pretty pissed off about having to do this, feel a bit like a soft cock and a little depressed so I hope it pays off. Will rest tomorrow from training but will keep up the rehab at home and uni even though massaging my hip/groin area under the table in a lecture looks a bit dodgy Overall, very disappointing day. :banging:
  

[samuelNZ]

Week 3/6 CD Comp Prep – Day 2/Skills Testing

• Squats (sets, reps, weights)
  1x5 @ 60
  1x3 @ 70
  1x3 @ 85
  1x2 @ 100
  1x2 @ 112 – belt added
  1x1 @ 125 -3cm high
  1x1 @ 135 easy :grin:
  
• Bench Press
  1x3 @ 50
  1x3 @ 60
  1x2 @ 70
  1x2 @ 80
  1x1 @ 90
  1x1 @ 95
  
• Deadlifts (Conv.)
  1x3 @ 100
  1x3 @ 110
  1x2 @ 125
  1x2 @ 145
  1x1 @ 162 – belt added & came up fast
  1x1 @ 170 – slower but still came up reasonably easy
  

Comments

• Today was a good day. Right hip flexor and deltoid feeling much better. Hip was still sore a little on the squats, but a lot better than Monday. Was a bit sloppy on 125 because I rushed it. Not struggling for strength at all, just didn’t take enough time to hit depth. 135 was much better, took my time a bit more on the decent to make sure I made depth. Feeling good for 150 comp day I hope \:D/
  
• Not really a hell of a lot to note on bench. Am confident for 105+ competition day. Rushed my 95 attempt a bit and didn’t pause for long enough. Just technical errors today. Still think bench is lacking compared to the others but hopefully the wider grip with help over time. Didn’t really feel any rotator cuff or delt discomfort as there wasn’t a hell of a lot of volume, but still something to work on. :nod:
  
• Was going to pull today at sumo considering I thought I would be doing it come comp day, but after squats my hip flexor wouldn’t have a bar of it. Switched into close stance conventional and felt ok. Not 100% sure whether I’ll stick with sumo now. Anyhow chucked the belt on at 162 and that came up fast, left the belt on and had a go at 170, came up a bit slower but no real struggle here. Think I should be good for 190+ comp. Had a wee chat to OB after training regarding hip/butt positioning and the stretch reflex, looking forward to getting into deads next week to have a play around with this.
  
• Was made to do a Body Combat class this morning as a requirement of my University wasn’t actually too bad. So got about 45mins of 70% intensity cardio in that class. Am required to do all of the 6 classes they run at Les Mils so will just note a few of the things in here for future reference for Uni.
  
• Feeling really good about training today and enjoyed everything today. Love days like these. All errors today, which were very minor, were due to rushing into it so I need to make sure that next time I control myself better when approaching the lift. Feels great going heavy after a few weeks at sub maximal. Feel as if I’m making decent progression through the program that OB has prescribed and it makes me a happy kid :grin: nothing better than moving more tin! :pfft:
  Rough estimate for CD's:
  Squat 150
  Bench 105
  Deadlift 200
  Total = 455kg
  

[bar-belle]

Nice work on your skills eval mate. I like your reflections on your training too. Yip really important not to rush your set up/lifts...but this is what skills is all about...ironing out those technical things before comp. KUTGW :clap:

[samuelNZ]

Nice work on your skills eval mate. I like your reflections on your training too. Yip really important not to rush your set up/lifts...but this is what skills is all about...ironing out those technical things before comp. KUTGW :clap:

Thanks bar-belle! Really enjoyed skills evaluation, certainly made some of my bad habits come through and gave me more to work on! :nod:

Week 3/6 CD Comp Prep – Rehab/Flex

• External Rotations (sets, reps, weights)
  5x10 @ 10lb
  
• Arnold Press
  5x8 @ 35lb
  
• Close grip pull ups
  5x5 @ BW
  
• Landmines
  3x10 @ long handles+ 2.5kg
  

Comments

• Nothing really to note today. Spent about 40mins in there today just running over a few things from yesterday, watched a short clip of a few of my sumo DL’s which just looked terrible :oops: . Did a few little rotator cuff exercises, added in things like shoulder dislocations and some stretching of the lats but won’t record them. Then headed off to rugby training! Won’t be playing this weekend as I have to work but every Saturday after this I should have games.
  
• Rugby trainings are going to be changed to Mon & Wed which is a bit of a prick because my program runs Mon-Wed-Fri, so I’m not 100% sure how I’m going to work it yet. Might look at lifting on Tues-Thurs-Sun, as I have rugby on Saturday.
  
• Had a go at a shoulder stretch/exercise that AprillaRS showed me. Kind of like stretching a band out between both your hands and placing your hands on the uprights of a squat rack and spider walking them up and down the sides. Felt quite nice on the shoulders and could be worth chucking in on the warm ups for upper body. Not really too sure what it does but damn it feels good :pfft:
  

[drizzt]

Bit late to the party but nice Skills day bro :clap: All on track for the CDs :nod:

Ahh the old Rugby + Weights = rough equation haha, kinda why I dropped Rugby this year, just couldn't motivate myself to do both at the same time again. What club do you play for? (look like an OBU guy?)

[Old Bull]

Rugby trainings are going to be changed to Mon & Wed which is a bit of a prick because my program runs Mon-Wed-Fri, so I’m not 100% sure how I’m going to work it yet. Might look at lifting on Tues-Thurs-Sun, as I have rugby on Saturday.

THats a good way to Costa PT and a couple others do the same Split Sunday is Day 1

[Old Bull]

Week 3/6 CD Comp Prep – Day 2/Skills Testing

• Squats (sets, reps, weights)
  1x5 @ 60
  1x3 @ 70
  1x3 @ 85
  1x2 @ 100
  1x2 @ 112 – belt added
  1x1 @ 125 -3cm high
  1x1 @ 135 easy :grin:
  
• Bench Press
  1x3 @ 50
  1x3 @ 60
  1x2 @ 70
  1x2 @ 80
  1x1 @ 90
  1x1 @ 95
  
• Deadlifts (Conv.)
  1x3 @ 100
  1x3 @ 110
  1x2 @ 125
  1x2 @ 145
  1x1 @ 162 – belt added & came up fast
  1x1 @ 170 – slower but still came up reasonably easy
  

Comments

• Today was a good day. Right hip flexor and deltoid feeling much better. Hip was still sore a little on the squats, but a lot better than Monday. Was a bit sloppy on 125 because I rushed it. Not struggling for strength at all, just didn’t take enough time to hit depth. 135 was much better, took my time a bit more on the decent to make sure I made depth. Feeling good for 150 comp day I hope \:D/
  
• Not really a hell of a lot to note on bench. Am confident for 105+ competition day. Rushed my 95 attempt a bit and didn’t pause for long enough. Just technical errors today. Still think bench is lacking compared to the others but hopefully the wider grip with help over time. Didn’t really feel any rotator cuff or delt discomfort as there wasn’t a hell of a lot of volume, but still something to work on. :nod:
  
• Was going to pull today at sumo considering I thought I would be doing it come comp day, but after squats my hip flexor wouldn’t have a bar of it. Switched into close stance conventional and felt ok. Not 100% sure whether I’ll stick with sumo now. Anyhow chucked the belt on at 162 and that came up fast, left the belt on and had a go at 170, came up a bit slower but no real struggle here. Think I should be good for 190+ comp. Had a wee chat to OB after training regarding hip/butt positioning and the stretch reflex, looking forward to getting into deads next week to have a play around with this.
  
• Was made to do a Body Combat class this morning as a requirement of my University wasn’t actually too bad. So got about 45mins of 70% intensity cardio in that class. Am required to do all of the 6 classes they run at Les Mils so will just note a few of the things in here for future reference for Uni.
  
• Feeling really good about training today and enjoyed everything today. Love days like these. All errors today, which were very minor, were due to rushing into it so I need to make sure that next time I control myself better when approaching the lift. Feels great going heavy after a few weeks at sub maximal. Feel as if I’m making decent progression through the program that OB has prescribed and it makes me a happy kid :grin: nothing better than moving more tin! :pfft:
  Rough estimate for CD's:
  Squat 150
  Bench 105
  Deadlift 200
  Total = 455kg
  

Here is the Video SamuelNZ

[steak]

Good one Sam! Youre in the right place bro. Get stuck in, learn, grow and you'll find the glory will come in time. Nice work on your skills.

[samuelNZ]

Bit late to the party but nice Skills day bro :clap: All on track for the CDs :nod:

Ahh the old Rugby + Weights = rough equation haha, kinda why I dropped Rugby this year, just couldn't motivate myself to do both at the same time again. What club do you play for? (look like an OBU guy?)

Thanks Drizzt. And yes, an OBU boy for sure 8)

Here is the Video SamuelNZ

Thanks OB. Not too happy with the look of my squats and deadlifts in that vid but cheers for chucking it up.

Week 4/6 CD Comp Prep – Day 1

• Squats (sets, reps, weights)
  1x4 @ 60
  1x4 @ 75
  1x4 @ 90
  1x3 @ 100
  4x3 @ 105 – belt added
  4x3 @ 115
  
• Bench Press
  1x3 @ 60
  1x3 @ 65
  1x3 @ 70
  3x3 @ 80
  3x3 @ 85
  
• Flies
  5x10 @ 25lb
  
• Dips
  5x8 @ 20kg chain
  
• GM’s
  5x5 @ 55

Comments

• Great training today, got squats done very quickly I thought. Did a full agile 8 and all squats (working with a TP as well) done in about 25mins. Squats felt pretty smooth too, a lot better than skills day. Am focusing on pushing my hips back further and driving the knees out more. Was only meant to do 112 for my last 4 sets but was feeling game so added a couple more on and I’m glad I did as I found it reasonably easy. Absolutely loving squats lately! :grin:
  
• Felt pretty flat on bench. Feel a bit slow but still not really struggling at all. Getting that pain on my left shoulder when doing flies again. :cry: Frustrating but not affecting my performance.
  
• Had the music cranking tonight as it was only OB, my TP and I in the gym. Was awesome! :rockout: Will get into the gym again on Tuesday for Day 2 as I have rugby tomorrow. Looking forward to playing around with DLs on Tues. :nod:
  

[samuelNZ]

17/4/11

To be honest, I have been very slack lately. I have done my last two prescribed days of sheiko, but that’s it. Have skipped all rehab/mobility days :oops: Don’t want to make any excuses for my sheer uselessness, but I’ve caught a bit of a cold, rugby trainings/games have been brutal and my hips are giving me absolute shit. The thought of squatting lately makes me screw my face up and cringe. Both of my hip flexors are very tight and pinching when coming in and out of the hole. Left adductor/groin is causing a lot of discomfort when squatting too. Was notified last year by a PT at home, that I was showing very strong symptoms of a sciatica nerve problem in my left lower back, which I am starting to feel again (pain from my left lower back shooting the entire way down my left leg to my toes), I’m starting the think this problem has been brought on by form on squats being sacrificed because of the hip/groin problems? Therefore putting more strain on lower back and causing the pinching? Anyone care to correct me.

Comp date is creeping up very quickly and I need to be in there getting it done so I’m very disappointed that I’ve turned a bit soft over this last few weeks. Am meant to head into the gym this evening to do day 1 of week 5 but am struggling for motivation and very sore and tired from rugby yesterday. I have decided that I will be completing day 1 tomorrow (Monday) and then follow that up with skipping a rehab day and jumping straight into day 2 on Tuesday to try and catch up.

Pretty frustrated about this whole situation but will stick at it and let it run its course until the end of CD’s. Going to be a pretty tough couple of weeks. Once I am finished with CD’s I have decided to take a little time off PL style training and get a few more mobility/rehab sessions in to sort out my hips and shoulder. Going to run a BB/Powerbuilding style routine for a few months (after a wee break) to see what if I can put on a bit of weight again as I’m now down to 87kg, compared to 96kg in November last year.

Open to suggestions about how to structure a weeks/months lifting with rugby trainings falling on Mon & Wed and games on Sat.

Asked and received some very good advice from Drizzt regarding rugby and lifting. Will update later with notes on what my training will start to look like once I finalize it.

[samuelNZ]

18/4/11 Week 5 Day 1

• Squats (sets, reps, weights)
  Skipped.
  
• Bench Press
  1x3 @ 60
  1x3 @ 70
  1x3 @ 75
  
• Flies
  5x10 @ 30lb
  
• Band Pull-aparts
  4x25
  100 reps total
  
• Band extensions (triceps)
  10 x 10
  100 reps total on both arms
  

Comments

• Hips are still making it uncomfortable to the point where I cannot get even close to depth without some wicked pains in my hip joints. Considering my workload for squats this week is super low I will be skipping them all together to try and let myself recover before the competition. Bit sceptical as to whether I should still enter the competition because of the problems but I will give my entry form to OB and see if he accepts (about 4 days late I think). Decided to add in band pull aparts and press downs just because they’re pretty easy to chuck in between sets and J.Defranco recommends getting 100 of each in every session. Will give it a go and see if I notice any improvements with shoulders and elbows.
  
• Bench feeling really smooth. Not really a hell of a lot to say about bench apart from I’m hoping for 110kg at CD’s. I am getting a bit stronger at GM’s, finding them quite a fair bit easier than I was about a month ago where I was complaining about them in my journal :grin: Also had a quick go at Reverse Hyperextensions I think they’re called? Not too sure, but the one where you lay with your torso on the bench and kind of swing your legs up behind you, contracting lower back and glutes. Just wanted to give it a wee test run as I’ve never done it before. Felt awesome, did 3x12 with some piddly 2.5s on each side and gave me an insane pump in my lower back which I’ve never felt before! Definitely consider adding those in somewhere.
  

[Phedder]

Hope everything comes right for the comp mate, been training too hard to miss it :pray:

[drizzt]

• Also had a quick go at Reverse Hyperextensions I think they’re called? Not too sure, but the one where you lay with your torso on the bench and kind of swing your legs up behind you, contracting lower back and glutes. Just wanted to give it a wee test run as I’ve never done it before. Felt awesome, did 3x12 with some piddly 2.5s on each side and gave me an insane pump in my lower back which I’ve never felt before! Definitely consider adding those in somewhere.

Yep, Reverse Hypers. Good ex, eh? Apparently good for athletes too. And yeah I've been doing piddly little weights on em too, feel great on the lower back :nod:

[samuelNZ]

Hope everything comes right for the comp mate, been training too hard to miss it :pray:

Thanks mate, I shall pray too :pray:

Week 5 Day 2

• Bench Press (sets, reps, weights)
  2x3 @ 60
  1x3 @ 70
  2x3 @ 80
  
• Deadlift conv.
  1x3 @ 100
  1x3 @ 120
  1x2 @ 125
  2x3 @ 145
  
• Flies
  5x10 @ 30lb
  
• Band Pull-aparts
  4x25
  100 reps total
  

Comments

• Again, still having chronic hip pain. :sad: Have been laying on the floor and stretching through internal rotations. (http://www.youtube.com/watch?v=I6vop7o4hjo) – but not showing any signs of improvement. In reference to that video, when my knees are both together in the middle, that’s when I feel the pain. Goes all the way around both hip sockets and up my coccyx into my lower back. Also very painful right if I was to go right to the other end and widen my legs/knees as much as possible. Will go and see a professional at some point and see what they recommend but I’m very busy with Uni at the moment and super low on cash so it will have to wait until the 2-3 week of the holidays once I have my work out of the way and maybe go and try claim ACC on it
  
• Deadlifts were a bit of a struggle as I find it painful sitting down at the hips. Pretty much having a bit of a “bleh” week. Threw in those band pull aparts again. Put my entry in for CD’s and paid so I’m now committed to competing so let’s hope like hell everything comes together. :pray: Not sure really what to expect this time around as I’ve only ever been/competed in a novice comp so still very very new to this. Have read that little write up that was posted earlier today regarding competition day and took a few wee notes.
  

[samuelNZ]

Big of a weight gaining feed tonight

Check out my DIRTY BULK BURGER!

[samuelNZ]

20/4/11 Week 5

Had fitness testing for NZIS and rugby training, just going to take notes of scores for the tests.

Fitness Testing

• 30m sprint
  
  1. 4.4sec
     
  2. 4.3sec

  [*]Broad Jump

  1. 2.56m
     
  2. 2.67m

  [*]Illinois agility test

  1. 17.23sec
     
  2. 16.46sec

  [*] Vertical jump

  1. +65cms
     
  2. +67cms

  [*] Most press ups in one go

  1. 50

  [*] Consecutive Sit-ups

  1. 30

  [*] Sit and reach (hamstring flexibility test)

  1. +19cms – past my toes
     
  2. +21.5cms – past my toes (male record) :dancing:

  [*] Seated medicine ball throw (back against wall)

  1. 3.8m
     
  2. 3.7m

  [*] Beep test :shock:

  1. 11.4 :puke:
     

Rugby Training

Just notes on total sprints and press ups etc.

• Clap Press ups
  
  1. 50 total

  [*] Down and ups

  1. 100 total

  [*] 20m sprints

  1. 30 total

  [*] Tuck jumps

  1. 25 total

Comments

• Had to complete end of term fitness testing, wasn't too happy about it because of the pains I've been experiencing but was forced to do it so gave it my best shot. A few improvements from last time. Coach thought he'd thrash us at training just for fun I think.. Evil man :twisted: but manned up and got it done. Little bit sore today. Still got a few niggly knots in my back around my neck and rhomboids. Got the name of a good cheap $30 per hour masseuse today from my tutor and will book in for an hour session about 5 days prior to CD's. Hopefully remove a bit of the tension in my neck caused by the knots in my back.

[Monarchking]

(male record)

\:D/ \:D/ \:D/ \:D/ \:D/ \:D/

[samuelNZ]

Dance party timeeee :dancing: :dancing: :dancing: :dancing: :dancing:

Uni's out for 2 weeks!! :dancing: :dancing: :dancing: :dancing: :dancing:

[samuelNZ]

Week 6 Day 1

• Deadlift Conv. (sets, reps, weights)
  1x5 @ 100
  1x5 @ 110
  1x4 @ 125
  
• Bench
  1x5 @ 60
  1x5 @ 65
  5x4 @ 70
  5x4 @ 75
  

Comments

• Nearly done, 1 more session to go before the comp. Hips still painful as hell, seen the doc for 5mins on Monday morning and he told me I’ve got a pretty out of position right hip. Will try get a session in with him before the comp. If not, will down some painkillers and give it assholes on comp day Have the parents coming up tomorrow for few days so will be good to see them. Go out for a few big but healthy feeds. Have a bit of down time and get my new iPhone!
  

[drizzt]

Bro, do your best to see the Doc :nod:

He's saved my arse on more than one occasion when I was certain that competing at 100% wasn't gonna happen. Dude is a magician!

[samuelNZ]

Dude is a magician!

Agreed, 2 sessions later and I'm back squatting after nearly 3 weeks off.

Week 6 Final session before CD’s

• Squats (sets, reps, weights)
  1x5 @ 70
  2x4 @ 85
  1x4 @ 100
  
• Bench
  1x5 @ 60
  1x4 @ 70
  1x3 @ 75
  
• Band Pull-aparts
  2x25
  50 reps total
  

Comments

• \:D/ Could actually squat today. Had a little bit of work done by the doc that has almost sorted my hip. No major pains today but at least I could get down to depth without immense discomfort. Did a few walk outs with some heavier weights to try get the mind and body back into the feeling of some decent weight, felt pretty damn heavy and unstable but I’m sure I’ll come right. Along with some stretching and a bit of time off the squats and I’m just about ready to break some PBs :grin: Really looking forward to this competition as I’ve actually had a bit of time to prepare for it, unlike last time. Just to add to the nerves on Saturday my parents are up to watch which I’m both happy and frightened about lol but it will be all good. Father really wanted to see me play rugby this weekend as our game is on Friday night (night before the comp) but really don’t want to play. Feel quite bad letting him down but I’m sure he’ll get over it. Don’t want to jeopardize my performance on the platform. Think the TP (who is also doing the competition) will jump in for 40mins on the field as he doesn’t really have a big workload so his mother can watch him play. Think the doc is going to sort me out with a quick session before the competition to freshen everything up which I thank him greatly for. :clap: All in all, has been a pretty swell and smooth build up to the competition so I would also like to thank OB for the time and effort hes put into everything and also for his very helpful tips throughout the prep.
  

[samuelNZ]

Central Districts Powerlifting Championships. 30/4/11

• Squat (lights)
  1st – 130 rrr
  2nd – 135 www
  3rd – 145 www PB
  
• Bench Press
  1st – 95 rrr
  2nd – 95 www
  3rd 105 rrw
  
• Deadlift
  1st – 170 www
  2nd – 185 www PB
  3rd – 200 www PB \:D/
  

Comments

• Want to start off saying a huge thanks to OB & Ruth, spotters/loaders, judges, Mr X and the other scoreboard guys and finally everyone that came and watched. Congrats to everyone that lifted, some amazing lifting going on today which was greatly inspirational. The day was just awesome, ran very smoothly and all 33 lifters were done by 3pm. Started with a weigh in at 7:30am, came in at my lightest ever :shock: 87.9kg so was competing in the Junior 93s. Just wearing a belt for squats and deads and only wrist wraps on the bench.
  
• Got through the warm ups for the squat pretty easily and had a little bit of a tweak by the doc (thanks again) and that shifted my hip a little, taking away some of the discomfort. Felt pretty good going up to the squat physically, but don’t think I was mentally ready for the competition as I didn’t have confidence that I was going to be strong enough (because of the fact I hadn’t squatted in 2-3 weeks) so once on the platform I bombed my first attempt. Walked it out, waited for the call, dropped and flew up and at the last second fell forward and moved my left foot about 2” forward giving me 3 reds and embarrassing myself and just destroying all confidence. Had a small chat to a few of the other boys and they reassured me I was going to get the next one. Up on the platform, sank and up comes 135 easily, then only the 145. Just wanted to beat my previous best from Novice comp a few months ago so added an extra 5kg. Absolutely smashed it and wished I had an extra few attempts because I felt like I was good for about 150-155 so there was a little disappointment going on here.
  
• Next on to the bench, always feel pretty confident with my openers on bench because I’ve got a pretty good idea where I’m at. Opened with 95 and got called 3 reds for having my feet slightly off the ground (think they were a few inches too far in the bench compared to where they are normally – not sure why I did this. Just nerves again I think) But pressed it easily, still, didn’t count, so my next lift was one that I could get. Left it with 95kg and had a very casual set up, didn’t worry about arching or leg drive. Just wanted to get this one on the board – pressed easily with 3 whites. Final attempt was the 105 which was going to be a 5kg PB over last comp. Set up was a bit stricter and got the feet flat and back tight, moderate arch going on and feeling good. Unracked, locked elbows, descend, pause then press and locked out (pretty easily) then into the racks. Stood up and looked at the lights to see 2/3 RED and thought WTF Asked head ref and apparently while on the pause at the chest, I was a tad wobbly and pressed a split second too early. Was very disappointed with this as I know I am much better than this. I can 3-4 rep 95kgs so was very disappointed to end up with this as a final number.
  
• Had a lot of built up anger coming into the deadlift. Warm ups went smooth, warmed up to 150 and opened with 170. Came off the floor pretty clean and the lift was smooth. Next was 185 (a +5kg PB). Walked up to the platform, didn’t worry too much about set up and just gave it assholes. Weight came up easy as piss and was pretty happy. Felt good for a few more kilo and was egged on by the father, also still had some built up rage from my previous stuff ups so wrote down 200 :grin: Got up to the platform, just had the belt on nice and tight, bit of chalk on the hands, walked up, mind and body went onto autopilot and just gripped and ripped the shit out of the bar! Came up about as easy as the 185 so was very very pleased! Ended up with a +20kg PB \:D/ so I cannot complain too much.
  
• Dinner/after function had 3 plates filled with roast pork, battered fish, buttered chicken, garlic bread, spuds, fried rice and hot chips then onto the deserts. Could only squish 2 bowls filled with ice cream, jelly, slices and cheesecake and best of all chocolate sauce :grin:
  
• All in all, had another amazing day and really enjoyed my time. Started off pretty pissed off but pulled it back in the end. Some amazing lifts by everyone and was good to mingle with lifters from out of town. Definitely on the powerlifting buzz again awesome atmosphere, parents thoroughly enjoyed watching the entire event and experience something totally different to what they’re used to. Will definitely be back for the next comp – Just can’t get enough!
  Ended up with these totals
  Squat : 145kg
  Bench: 95kg
  Deadlift: 200kg
  Total: 440kg total - +20kg from last comp.
  Thanks again to everyone. Will chuck some photos up soon too.
  SNZ
  

[samuelNZ]

Here's 4 photos that I got on my phone. Will be more at a later date.