Meet write up

So, last weekend a couple of the boys from SSC competed in a powerlifting meet at Adonis Athletics.  It was a great day (long day) with PR's all round for both Mitch and Alex.  Mitch (-93kg) hit a 192.5 sq, 127.5 bench and a 205 dead while Alex (-83) hit a 160 squat, 120 bench and a 215 dead.  All in all, was a good day of comp with a few things learned along the way.

A few lessons on the whole process of cutting and re-loading:
1.  Water loading is good to drop a bit of extra water.  It does however leave you completely sleep deprived as you piss every hour, even over night.  I was so tired by the end of the week I got sick which didn't help things.

2.  Went a bit light with the carbs during the week.  WHile you want o to deplete glycogen to drop some water (glycogen holds water in a 1:3 ratio), going too light will result in a bit of lightheaded-ness.

3.  When dehydrated, laxatives don't work.  Trying to get rid of the last bit of weight by clearing the system won't work without water.  It does work however when you re-load the morning of competition!

4.  Post weigh-in, re-hydrate first with ORS.  A few things I've read have said that sports drinks and water both bring on diarrhea where as ORS don't.  I used Hydralyte and it worked well.

5.  Supplemented the hydralyte with some quick oats in protein powder and water.  Looks like gruel but tastes pretty nice and provides something solid for the first few lifts.  Also had some pre-workout supps prior to the squats which made me feel half human again.

The re-load was good, the cut no so much.  For next time I'll be water loading for 1-2 days, not 5, then dropping liquids for 24 hours and food for the last 18.  I'll probably halve the carbs but not eliminate them completely until the last 3 days.  I think tsticking to the re-loading protocol should be fine next time as well.

On the training front, both of us brought our grips in for the bench to a close grip.  This helps imensly with keeping a tight upper back and allowing a good drive off the chest, hence the PR's.  More DB work and pause bench was also added so I think that'll stay in as well.

Pause and concentric squatting was added into the lower body program which allowed a much stronger drive out of the hole.

I regards to the attempts and warm-ups.  We both finished our last warm-up way too early, having over 20 mins from then to the first attempt, which then felt un-necessarily heavy.  Mitch's attempts were bang on, hit a PR at 192.5 then missed 200 by the smallest of margins.  My squats on the other hand; 150, 160 felt awesome so I went for 170 and got crushed.  I need to remember that I have depleted my body and maybe have a 5kg jump on my last attempt not 10.  Or be more aggressive in my opening 2 attempts.  Bench was 5kg jumps which went well.  Deads I went 205 then 215 which flew up so I went for 227.5 (500lb). It started moving but got no further than just below my knees.  Like the squats I think a 5kg jump in a depleted state will prove more effective, or again being more aggressive in my openers.

So... stronger then last time, a few PR's, learned some stuff... a good meet.

Training wise, this week will be a muck around/recovery week, a new 11 week template will start from next monday for the next comp on Oct 7.