Homework for Nationals 2015 - Squat

In my short competitive career I have learnt that every meet provides a great learning opportunity. Not only does competition put the blow torch under your technique, the craziness of meet day puts you in a different environment and forces you to adapt. That's why when someone who doesn't compete tells me their numbers I really don't have any interest. You have a decent deadlift...do it after 3 limit squats and benches while warming up quickly in a crowded weight room then we can talk.

Given my inexperience each meet is a virtual master class in learning's.  I love watching the top lifters in the warm-up room and on the platform. Their attention to detail, intensity and meet day routines provide such an insight and highlight the enormity between the best and plodders like me.

Despite my meet being ruined by injury I have plenty of points to work on. Firstly per the picture above my depth is not an issue but I need to work on developing proprioception so that I know exactly where my depth point is. Too often in training I search for depth and end up compensating by going ass to grass as per my attempts at Nationals. Also getting my wraps right too would be good given they came apart on the squat above and weren't wrapped correctly below the knee!

Next I need to lock down my pre-lift and lift mechanics. Every squat has to feel the same rather than always tinkering with bar placement, foot placement etc. To be fair my squat feels like it is the best it has been but it can be much much better.

Consistent frequent volume of squatting is also part of this years prescription. A lot of outside 'shite' has interfered with my lifting this year and it was obvious that I was months short of the volume I needed in my legs. Importantly I will be channelling one aspect of Paul Carter in that my squat numbers will be a very gradual build up with lots of sub maximal %'s.


Stay Strong
Thomo

My Nationals...not quite as planned

Despite a less than stellar preparation I was quietly confident I was going to have a good Nationals. My numbers going in suggested a 5kg PB on squat, 5-10 on bench and 10-15 on deadlift for 25kg,s PB on my total.

After arriving at the Gold Coast everything felt on track. I weighed in 2.5kg,s over last year but  it was expected given my dexa indicated I had gained muscle and dropped fat. Following weigh in I started to re-feed and spent time with my team mate Carl planning my lifts.  Actually it was good rooming with my teammate as sharing the experience helped settle my nerves.

Once Saturday rolled around I was bursting to get under the bar for the first squat. Given the issues I had with squat my strategy was to open with my Nationals weight from last year up my second by 5kg over the previous year and then load a 5kg Pb for the third. That would set me up for a nice run at bench and deads.

MAgically as per last year evething felt good on the platform for first and second attempts. Both lifts felt deep and strong and interestingly having seen the photography proofs  its clear my mobility work has helped as I was ass to grass on both attempts. On reflection I actually need to work on cueing depth as I am probably going fractionally deeper than I need to.

Setting up for my third I am ready, get the call and go deep. My teammate reminded me to blast through the sticking point and so I did, so much so as I rose I started to smile and think about the PB and then bench to come...big mistake as instantly I feel my back go and I immediately sink 9-10 inches in a fraction of a second. Spotters grab me and after locking the weight its clear I have injured the back.

As I walk offstage thinking about the lift I was pretty sure my back went into flexion as I was pushing towards lockout. I had done this once before deadlifting and it was sore as fuck.

No PB and then the focus was trying to work out how injured I was, regardless I definitely wanted to total.

I managed to get three benches in, equalling my PB but missing the 2.5kg PB increase.

My back was pretty much gone at this stage but I held hope that I could somehow still get a PB dead. I opened with a token 1st followed up by a second at 90% of my old 1RM. This actually went up okay but it was clear that there was no snap in the lift and I was nursing that lower back pretty badly.

Final lift I try a 5kg PB knowing that if it magically is better than thought I will get a 4th as it is a Masters record. Well those hopes were dashed in a about 2 milliseconds as a weight I doubled in training (with 1-2 left in the tank) gets about an inch off the ground before my back finally gives me a real sharp ping to let me know there is nothing left.

My meet is over and fair to say I am pretty dissapointed. I was so pumped to grip and rip a big deadlift today and to be robbed through an injury felt pretty shitty particularly having flown across the country to do it.

Looking at the positives I learned plenty watching more experienced lifters prepare for the platform. It was also pleasing that my squat depth is much improved over last year. The injury itself was a learning curve as it has highlighted some lower back weakness relative to mid and upper back.

I am resting up and healing now but will do some light upper body work next week then move into a progressive basebuilding routine where I will focus on bench and gentle lower back work. I don't want to rush the recovery but I am bursting to get into it.

Stay Strong

Thomo

Nationals Done for Another Year

Well the dust has finally settled on a quite amazing meet. The stats alone speak to the quality of this meet, 83 women lifters, 4 days of competition, 240+ lifters in total. With that volume of Australia's best the results didn't disappoint.

Personally I still have chills watching Jackson Murrie in the 100's squat down and stand up with with 350+kg's...just an amazing demonstration of old school strength. The kicker is that this kid is only 20 and if he stays fit and healthy my go 900kg,s at 100 bodyweight in the future. Unbelievable squat and I just keep watching it and laugh my ass off at how good he his. This is no fat superheavyweight, this kid looks strong and damn he is strong!



Also watched the human ant Chris Stamtiou become the first Australian to total 10x bodyweight raw and doing it in  67.5 kg class. Check out this 257kg squat!



Then he follows it up with a 266kg deadlift. This is lifting of the highest calibre and damn I am going to start growing a beard to see if this helps my lifting!!



I was pretty honoured to watch some of these lifts let alone compete at the same meet.

Stay Strong

Thomo

Of Fear and PitBulls

It's funny as a powerlifter I find some of my best motivation comes from weightlifters. Since watching Cal Strength and MDUSA I have been a fan of Donny Shankle. Every so often he produces a piece, a nugget of wisdom that stays with me a long time.

Below is one such article, enjoy!

Pitbulls and Men
By Donny Shankle

Uncle always had the best analogies. I too have always enjoyed using analogies when teaching. I think it is the mark of a master to simplify concepts so all students can learn. Uncle had so many analogies for his “players” to learn how to become champions. One in particular was what I have now dubbed “Pitbulls and Men”. In order to get into the “zone” and lift heavy ass weights, you need to let go of everything else on your mind and attack. Along with strict and patient training, this is how marvelous performances are attained. It is the weightlifter’s mind which will either set him back or push him forward. 

Today I want to share a perfect example.....

“Uncle, why am I afraid to go under the bar sometimes?”

“Donny, let’s say you have a one hundred pound pit bull and a two hundred pound man. If they both get into a fight who do you think will win?”

“I assume the pit bull will.” 

“Yes. It is because men understand the concept of fear. The beast does not. Men take into consideration they may get hurt. The beast does not. The beast only knows attack what is in front of him and does not stop until it stops moving. He only knows that distinctive law of the jungle: eat or be eaten.”

“I understand”

“If you lift like the beast and think of nothing else but attacking what is in front of you, then you will crush whatever weight is before you. You will begin to see no limits in your potential.”

At the center of all the attributes, blocks, and factors required to win and become a champion is your mind. The beast wins in the fight because all it knows is bite. Bite and do not let go. Bite until it stops moving. The man will of course fight back but he will think of pain. He will think of death. He will think. This may of course spur him on to fight back but he is already at an immediate disadvantage. Within the split second he thinks of fighting back, the beast may have already done enough damage. Within the split second you think the weight you are lifting is heavy, you have lost the decisiveness possessed by champions. 

Not all men succumb to the beast. I think this is something uncle knew. It is something he wanted to see in his “players”. I think this is what he was trying to get across in his analogy. Some weightlifters get mentally crushed by the weight in front of them so much that they don’t even stand a chance from the get go. Other weightlifters have the ability to change into a stronger beast and attack with confidence whatever is on the bar. Which type of lifter are you?

Check out the link below to read more of Donny's musings:
http://donnyshankle.blogspot.com.au/search?updated-max=2014-05-15T12:31:00-04:00

Stay Strong

Thomo

Driving and Thinking about Competing

Today I was driving in my 4x4, some nice colour in the sky. A sombre tune from my childhood played softly in the background lulling me into quiet introspection about this year and the events unfolding this week.

I am old enough now to understand plans are simply bearing points on the journey. Milestones to achieve , adjust or delay. My goals for this year remain unfulfilled but like a good project manager I have adjusted.

Making the platform this year has been my stretch goal, everything else is a bonus. Don't misunderstand my realism for resignation. I am playing the long game, which in itself may seem unusual at my age. My progression is slow but the trend is upward, each plodding gain paid with the currency of mistakes and setbacks.

I wonder about others that will be on that platform. Do they consider the future, about playing the long game. Some charge wildly forward taking the immediacy of instant gratification and kudos unaware of the consequences. No doubt youth has brought ignorance to the fact that a full robust life starts after thirty and that the shortcuts of today may yet have a price.

It was a melancholy day today. I am achy and sore and full of anticipation for Nationals. I am as always as excited for my friends achievements as I am my own. A few this year have battled their own loss and dealt with grief and yet they too will be there on the Gold Coast a testament to resilience and character.

Nothing has gone very right this year but I am healthy and happy and lifting in a week.

 I love this life!

Stay Strong

Thomo