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