[Meet Report] GBPF Devon & Cornwall Championships 2016. 410kg/903lbs @ 71.6kg/157lbs - 302 Wilks

Video of 3rd attempts here.

Video of all attempts here.

Yesterday was my first ever powerlifting meet. I competed in the South West Powerlifting Association, a region of the Great British Powerlifting Federation (who seem to be rebranding as British Powerlifting), an IPF affiliate.

I would never have even considered doing this if it wasn't for this sub, so thank you firstly, for the encouragement, training advice and comradery.

I went 9/9, three whites for every single lift which was my goal.

[side note: when watching the video of all my lifts, my wife asked why my mate kept filming the lighting rig...]

This was my first meet and I train alone; everything I know is from YouTube and Reddit, so I didn't want to balls things up by going too heavy.

Squat: 145kg/320lbs

Bench: 100kg/220lbs

Deadlift: 165kg/364lbs

Training

I've dicked about a lot with training, but have taken it more seriously for about a year now. I made serious gains using GZCL-LP and with only 7 weeks between when I signed up for the meet and the meet itself, I decided to use a modified GZCL UHF5.

I trained 4 days a week, heavy bench twice a week, then the various UHF5 variations. I'll admit I wasn't sure about using deficit deadlifts and paused deadlifts (I'd never done either before) and not actually just lifting, but boy did it work in the end.

My T3 was all focused for either deadlift or bench, and the volume there in the early weeks helped a bunch.

I tested my maxes on the first week and for bench and squat I kept these as my third attempts - I used the training block to be absolutely sure I could hit them under comp conditions.

For deadlift, when I tested seven weeks out, I hit 155kg but failed at 160kg, but UHF5 worked so well that I hit 165kg at the meet without too much of a grind.

On the day

I weighed in the 74kg weight class at 71.6kg - I'd decided not to cut (first meet) so wasn't too bothered about my weight. Two days before, I weighed myself before bed and I was 74kg...so panic (I am usually between 71-72). The day before I just ate a bit less and drank a bit less water, nothing drastic, then only had sips of water until I weighed in. After I weighed in I had a McDonald's breakfast. Double sausage and egg McMuffin, hash brown and a black coffee.

Squats:

Squats were the lift I took most conservatively as I wanted to get myself in the right frame of mind. Of people who failed an attempt in my flight, all of them failed for not following the commands (i.e. they racked without waiting for the command, or started lifting without waiting for the command). I was paranoid about doing this!

1st attempt: 130kg/287lbs - felt waaaaaay too easy. But hey, three white lights.

2nd attempt: 140kg/309lbs - even the commentator mentioned how smooth it was - I nearly broke and put 150kg as my third attempt but decided to follow the plan.

3rd attempt:145kg/320lbs - not quite as quick but still didn't feel grindy. Nine whites for squats!

Bench

My bench opener was 10kg heavier than three out of the five other guys in my flight - which worried me! (the other two were in a different league to the rest of us)

1st attempt: 90kg/198lbs - easy. I was surprised how short the pause was; luckily I'd been training with a longer pause rather than vice versa.

2nd attempt: 95kg/209lbs - again, fairly easy. Nearly broke and went for 102.5 but I really wanted to hit 100kg under meet conditions.

3rd attempt: 100kg/220lbs - bit of a grind but at no point was I worried; it was tough but I didn't have to fight it, if that makes sense.

Boom, another 9 whites.

Deadlift

So far I'd just matched my gym PRs - but for deadlifts I really wanted to get at least 160kg. After asking r/powerlifting, I decided to change my attempts a day or two before the meet.

First attempt: 150kg/331lbs - this wasn't difficult but just as I was about to get on the platform the head judge got up and ran off (I am not that intimidating). Turns out he was getting deadlift socks for the previous lifter - kind of messed with my head as I was psyched up a bit, then had to wait and go a minute or two later. Luckily it was the first attempt so nothing too difficult.

Second attempt: 160kg/353lbs - a PR! I was surprised how easy this felt and nearly - so nearly - went for 167.5kg or 170kg for my final lift. BUT hitting 165kg would juuuuuuust give me a wilks of 300.

Third attempt: 165kg/364lbs - A bit of a grind, probably my hardest lift, but I f'ing did it. I was so happy - even though my third attempt was around everyone elses first attempt. This was a big mental PR for me.

Conclusion

Overall I'm bloody pleased I did a meet - it's really brought a focus to my training the past few weeks, and it's set a benchmark going forward. It also opened my eyes to a few things:

• More people failed due to not following commands than missing lifts. V important to listed and practice the meet conditions.

• Everyone was friendly - the guys in my flight fistbumped me when I hit my third attempt on deadlift, even though I guess we were technically competing? (didn't feel like it) and the weight I lifted was nothing to them.

• It's shown me what's realistic in terms of my own training - watching people on YouTube, you would think a 500lbs deadlift is nothing. But if I'm going to stay in the 74kg weight class, I'm not convinced I'm prepared to put the time and effort in to getting a 500lbs deadlift; the guys who were near took powerlifting way more seriously than I do. Which is fine; I want to get stronger than I am now. Maybe I'll get there, maybe I won't, but I need to be looking at smaller, closer targets for now.

• I'll probably compete no more than twice a year - while the meet brought a focus in some ways, in other ways it really takes over and messes with your programming. I think I need a balance of meet prep and general strength work without having to worry about peaking.

• Again, thanks r/powerlifting for everything. I find it amazing that I could do this just by browsing reddit and youtube, and it's down to you guys and how supportive you are, especially to weak people who know bugger all like me.