I had a meet this past Sunday. It was super fun. It also went very well. I got a 600kg total at 91.25kg, 380 wilks, 9/9, 210/155/235, PR’d everything, added 22.5kg to my meet total, and won gold for the 93kg weight class.
Videos. Sorry about the potato quality edit.
Prior to meet day
My best lifts were 207.5kg squat (in a meet), 152.5kg bench (in training 3 weeks prior), 232.5kg deadlift (in training 3 weeks prior).
My comp bests at the start of this training block were 207.5, 147.5, 225. My best total was 577.5 kg (from my first meet in Jan).
The biggest goal for this meet was 150kg bench on the platform. I have missed the opportunity or missed attempts of this twice now, and I really wanted to succeed here.
I put 212.5kg, 155kg, 235kg on my meet card, but I was expecting to likely go with 210, 152.5, 232.5 for a 595 total.
I work with a coach, who does my programming. 3x/week squatting, 4x/week bench, 2x/week deads, over 4 sessions. The last quarter was meant to be a developmental block. For primary movements and variants, I started with a single @ 8 or 9 (generally 8 but towards the end of the block they were all 9.5) and followed up with 4×5 @ ~75%. At the start, I picked a comfortable load in that area for each movement and stuck with it for the first 3-4 weeks. From there I would progress 5-10 lbs a week or so based on how I felt. I made sure to keep it very conservative with progressing the volume work. This ended up making me very, very proficient at doing sets of 5 at these loads, and I think that was a key factor in my meet day success.
In the weeks leading up to the meet, I was in PR territory for most movements I was training.
I was very stressed about weight in the month leading up to the meet. I was having a lot of success in the gym and didn’t really want to cut weight the proper way. I wanted to stay in 93kg, so on the suggestion of friends, I spent the last week water loading, cutting sodium, and then did hot baths the day before. I ended up weighing in at 91.25kg. (201.1lb)… somehow this didn’t affect my performance at all, though I’m not sure how healthy this was.
After weigh in, I downed water, Gatorade, a timmies breakfast combo, and a bunch of pop tarts and got to work. I had a handler the day of and he kept me in the right mindset and right attitude in warm-up. This guy was definitely another key factor in my meet day performance.
I had a bunch of family and friends there too, so I really wanted to make sure I performed. Having loved ones there was more motivating than anything else. It was awesome to see how excited my grandmothers were 🙂
1) 192.5kg – felt heavy but easy, went with the ideal second
2) 205kg – felt better than the second, but decided to only bump it up by 5kg
3) 210kg (overall PR) – I misgrooved it a bit, and also went a bit too deep, as a result, the rep was quite a bit slower, and a bit of a fight, but I got it!!
1) 140kg – flew up, I think I got one red
2) 150kg (meet pr) – a bit slower, but it went well. Decided to go with my ideal third of 155kg and try to PR
3) 155kg (overall PR) – weeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee.
1) 212.5kg – I let the bar get a bit ahead of me on this rep, as a result it was a bit funky but it felt lightning fast
2) 225kg – Felt a bit tougher, but I felt like I had a lot of energy left in me after this. I decided to do the 10kg jump to 235. I knew this would give me 600, something I didn’t even think was possible a week before the meet.
3) 235 kg (overall PR) – this was a fight. I lost position at my weak point (below the knees) and started shaking like crazy, but I got it up, and the judges decided that it was a good lift (one red). What a rush.
After the meet we went and got pho. I highly recommend doing this.
I said this after my last meet, but life didn’t let me do it, but I want to cut down to ~185, and then fill out my weight class properly. I think I will spend the next few months getting my summer body ready in time for February. I probably won’t compete again until the summer, but I think I would like to try one of the Toronto area’s bigger meets, or maybe just try a higher level meet for fun.
I’m going to keep progressing all 3 lifts, but I think the next focus for me will be my squat. I’d like to squat 220kg at some point sooner rather than later, and while I’m pleased that it has progressed in the last year, it hasn’t been much of a focus, and so it hasn’t progressed as much as bench or deadlift.
Another goal I think I will pursue is to not need to take a scoop or more of pre-workout for each lift. It worked out well this time, but I find I am reliant on it, and took far too much caffeine on meet day, and I was super jittery the rest of the day.
Thanks for reading!