Reply With QuoteFine lifting there - especially as it was your first meet under those circumstances.
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WDFPF Worlds was yesterday. Placed second in my category, didn't hit the numbers I wanted but went 9/9 and took everything I had in me on the day so pleased with how I executed.
Prep - flew to Sicily with the family on Friday. Long day, hot flight, was 2kgs light at the end of it and never made the weight back up. Drove an hour south on Friday night to our villa, then 90mins north on Saturday night to a pre-meet hotel. Which double booked me so I had to find a shitty hostel last minute and didn't manage to eat anything much. Actually slept ok but could have done without it. Weighed in at 122.9kgs, far too light.
Squats - 235, 250, 260kg (573lbs) - PR and a real grind. Much harder than 257.5 was a couple of months ago so I knew I was off my game a bit.
Bench - 140, 145, 150 (330lbs) - equal PR. Very long pause and poor spotting so didn't push for a new PR
Deadlift - 235, 245, 252.5 (557lbs) - 2.5kg PR, had planned on 260 but knew during warm ups I didn't have it so decided to play for places. Was in a three way battle with two other guys - one jumped from 255 to 272.5 for his second then missed it twice. The other had to make his third to outplace me and failed, so we had the same total but I weighed in lighter so took 2nd ahead of him.
All in all pretty pleased to go 9/9 at my first overseas meet and first World Champs, sneak a couple of PRs and add 5kgs to my total (662.5kgs / 1460lbs) in less than perfect conditions.
Some of the judging was shocking. One judge fell asleep during my first deadlift! And one of the other two couldn't decide for himself so just followed the other judges on every call. It was embarrassing.
Definitely learned that hitting all your lifts is a priority to build a total. Two guys bombed out on squats and another on bench. Two others only made their benches on their third attempts. Everyone else missed a lift or two. I was probably only 5th strongest there but placed 2nd by going 9/9.
Few days to chill out in Sicily before we head home. Going to mix my training up for a couple of weeks while I recover and plan priorities for next year.
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Fine lifting there - especially as it was your first meet under those circumstances.
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outstanding meet. Congrat's on your performance and PR's. I hate shitty spotters.
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Ridiculous!Originally Posted by DeriHughes
Congrats on your performance.
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At least the press command judge didn't fall asleep. Great work Deri, 6 plates squat is huge!
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Thanks guys!
It was a joke mate.. They failed my first dead in the confusion then one of the refs over ruled it. Very Italian!
Finally got there! Next stop 600..
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Holiday recovery GPP - 90 second sprint then bunch of step ups, burpees and lifting rocks overhead for 10 minutes. Basically Crossfit.
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Got back from Sicily at 1.30am this morning. That was fun with two kids under three. Hit the garage at 9pm tonight for some light high volume fuckery. Everything was paused and beltless.
Saturday 7th Nov
Overhead squat - 10kg x 5, 20 x 5, 30 x 5 - using these as a warm up and shoulder stretch. I really suck at them.
Dynamic Effort High Bar 'Squats' - 60 x 5, 100 x 5, 120 x 2, 130 x 2 x 12 EMOM - long pause every rep, focused on accelerating hard out of the hole
Flat back good morning to pins - 60 x 8 x 4 - harder than expected
DE Bench - 60 x 8, 80 x 3 x 12 - also long paused and explosive
Blood Flow Restriction Bench - 30kg x 20 x 4, 30 seconds rest - don't think wraps were tight enough. Trying these for some extra volume.
Barbell Rows - 70 x 8 x 4, strict, short rest
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Still fucking around while I recover from the meet. Combination of meet fatigue, calorie deficit, and trying some new movements makes me feel very weak. Trying not to sweat it too much though, and deliberately keeping everything below rpe 8 anyway
Monday 9th Nov
Chins - BW x 3 x 5 - easy, will build from here one rep a week. Slowly but surely I will be a respectable chinner one day
Press - beltless, EMOM, 70 x 3 x 8, 70 x 2 x 2 - 28 total reps. I was on 80kg for over 33 reps a couple of months ago I think
Tuesday 10th Nov
Snatch grip Deads, Oly shoes, straps, no belt - 5 x 60, 100, 130, 150, 150, 150 - about rpe 7 by the end
Slingshot bench, no belt - 8 x 60, 80, 100, 110, 115, 110 - 115 set was at 8 so dropped back for the last one
BFR Bench - 30kg x 20 x 2, x 10 x 2 - got the wraps tight enough. This hurt. And my son was crying on the baby monitor all the way through.
Front squat, straps (damn short humerus), oly shoes, no belt - 8 x 40, 60, 60, 60 - my thoracic spine is weak as shit. Hoping these will progress quickly.
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Thurs 12th Nov
Good mornings, 8s - 35, 45, 62.5, 70, 70
Banded chins, 3 sets - 8, 6, 6
Turkish get ups - just fucking around with my trainees
Sat 14th Nov
DE High Bar Pause Squats, no belt - 60x5, 90x5, 110x5, 130x2x12 - easy and quick. Done with these now, need to get acclimatised back to low bar and 5s from next week
DE Pause Bench, no belt - 60x8, 80x3x12 - worked on getting super tight in set up, felt good
BFR Bench - 30x20, 30x15x3 - 30s rest. Painful.
BB rows - 70x8x4 - no dramas
Going to start new programming soon, based on Andy Baker's simple six week programme. Looking forward to moving some real weight again.
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