First Powerlifting Meet - What did I learn?

It's been 5 weeks since my first powerlifting meet and it was an epiphany. Competing magnified every possible weakness in my training, my philosophy's and my physique. Point of fact it has fundamentally changed the way I approach my training.

Now the things I have learned in the last 6 weeks could probably fill 50 posts but what follows is a distillation of the my key learning's:

1. I need to squat and bench more: it's all about the technique and groove, to bench and squat more I have to increase the frequency, once a week isn't going to cut it while I am still technically a beginner
2. I need a stronger core: After my 1RM squats at States I felt like Vinnie Jones spent half an hour punching the shit out of my ribs. I do AB roller work but it sure as hell isn't enough so more core work each session is required
3. I need a stronger 'everything': Lately I have been reading a lot of old 70' and 80's powerlifting magazines and noted that the champion's of old stuck to pretty simply regime's focused on what Paul Carter calls base building. Lots of linear progression, hypertrophy and lots and lots of reps
4. I need to go hard on legs: Genetically I don't have big wheels but I need to pump these suckers up if I am to keep progressing. One thing I got away from was quad development and given this is so critical to squatting raw then I need to up the reps and get on the Elite FTS leg press
5. Don't over think squats: After my adductor injury I spent a fair amount of time changing my squat form which did nothing more than mess with my head and waste lots of time. At the end of the day it is a movement my baby daughter can do with perfect form. I need to continue to focus on just dropping through my hips and driving back up...keep it simple
6. Focus on the right nutrition: I have been focusing a lot more on nutrient timing and the associated hormonal impact. Consequently my new regime is focusing on exactly when I take carb meals to better manage insulin. Yep kind of dumb to be busting your ass in the gym and undoing the good work through poor timing
7. Get my pre-lift routine locked down: Watching videos of the top lifters they all have their pre-lift routine to get there mind ready for the attempt. I don't or when I do it varies. I am focusing a lot more on the mental side now to just make sure I don't forget the key pre lift cue's.
8. 90% of what I read is worthless: Now I did know this but it is easy to get sucked in to what Louie and Westside say about the box squat and knees out etc etc. However I've noticed through the writings of guys like Dan green and Brandon Lilly that there is a shift back to simplicity and raw training. For me it's now about keeping it simple and lifting more weight for more reps

Even from this reduced list it is clear I have plenty to work on. After Nationals I have 10 months to really hammer the growth and get a strong base. My medium term goal is a 500kg total with a 200kg squat and deadlift and I expect I will be a fair way closer to that in the next 10 months. But for now it's all about Nationals and a PB in the deadlift on Friday!

Stay Strong 

Thomo