Championship Low-down

Ok, so upon arriving in Austria, our flight was delayed by 2 hours so it meant we didnt get there till 10.30pm. we stood around talking for about 3/4 of an hour and finally hit the hay. I was definately below weight at this stage and by 4 oclock i stopped all liquid and food intakes, only o have a protein bar on the plane. My head plays tricks on me and i figured the lighter i am the more points ill get.

woke up a 6.30am and got up and went straight down to the venue to find weigh-in wasnt for another hour and a half. i was allowed to weigh myself and was 73.2. i went back to the hotel, got some shit together, went and weighed in a went and saw the sights for the day. Upon stepping off the scales i had 50g of porridge, scoop of protein, and a multi-vit drink all together, went back to the hotel, had 3 eggs, bowl of ceral, pot of coffee, 2 bread rolls, 1 hour later i had waxy maize and protein. then i nibbled throughout the day having lots of food here and there with the major meals consiting of pasta and then an absolutely WHOPPER steak with chips.

Competition day: Woke up @ 5.45 and got dressed and ate breakfast. went to the venue and began stretching. took maltodextrin and began to squat. i warmed up to 200kgs. here's how the squat went.

Attempt 1 : 220kgs, liek i light, very easy but unsteady wheni unracked it.
Attempt 2: 240, again very easy, very solid
Attempt 3 250. felt better than 240. could have done 260! 3 whites

Bench
Attempt 1: 132.5 Easy 3 whites
Attempt 2: 140kgs, not so easy. lockout was slowish but there was no doubts about getting it.
attempt 3: 145kgs, no go. everything went wrong, elbow flare etc.

Deadlifts
Attempt 1: 235, liek a rocket. got in trouble from the judges for letting it down too fast
Attempt 2: 250, very handy. to think this was hard and slipped out of my hand last time
Attempt 3: 250, absoute rocket up to mid thigh, lockout was slow but there was no doubts here. 260 was there!!

Notes: kept eating and drinking in small amounts throughout the day and was really helpful for recovery. took waxy maize and maltodextrin before and after flights.

TRAINING NOTES: what helped me?
Squats
Speed squats to box. i NEED to get my raw squat up. the ab work improved my form.

Bench
i dont know. i should be benching 150. my raw bench is super strong. guess i need a tighter shirt.

Deadlifts
heavy pulls ABOVE knee. getting up to 310 meant there was no doubts i was going to hold onto 255!


delighted

Xtra workout

All exercises done with mini bands

Pull aparts
x20 (5 sets)

Pec dec style flies
x20 (5 sets)

GMs
x20 (5 sets)

Curls
x20 (5 sets)

Sled dragging
x 15mins

Meet work Xtra workout!

Static stretch
foam roll
broomstick

Eliptical- moderate intensity - 20mins

lat pull downs
x 20
x20
x15
x12
x12

Pushdowns
x 20 (5 sets)

Abs
x 15 (4 sets)

hammer curls
x 20

Bench Deload

Static Stretch
Foam roll
jog on the spot
Rotator cuffs

Bench
60 x 6
80 x 3
90 x 2
105 x 6 (PB - Left around 2 in the tank!!)
70 x 20

Lat pull downs
4 sets x 15

Chest supported rows
2 sets x 15

Lying single arm tricep extensions
3 sets x 12 each arm

Bicep work s/s pushdowns

TIME TO GO!

Squats

Just a wind down today, took it ham agusta:

Low box squats
60 x 6
80 x 3
100 x 3
120 x 1
140 x 1
150 x 1 (this was easy, at least 160 was there which is what i approximated my max @)

leg press
4 sets

SLDLs
4 sets

Abs
3 sets.

DE bench

Speed bench 65kgs + mini bands x 2 x 8sets

Dumbells
30s x 15
40s 3 x 12

incline Barbell
50kgs x 15 (5 sets)

Shoulder press machine
40 x 12
65 x 12
70 x 12
80 x 12

EZ bar extensions
2sets x 15 reps

Deadlift Deload

Speed squats with 100kgs x 2 (8 sets)

Deadlifts + mini bands (added about 30kgs @ top)
worked up to 180 x 1 (5 sets)
Dropped back to 140 x 1 (4 sets)
140 x 5

Pull throughs
4 sets

Shrugs
5 sets

Seated cable rows
4 sets

Abs
3 sets