Sunday Morning...and a day before a new cycle

Last weekend, I traveled to Los Angeles and competed in a USAPL powerlifting meet. It was held on UCLA's campus and was very well run. I haven't competed in that federation for a couple years and wanted to get back on their map. The main goal was to simply get a total and qualify for the unequipped nationals in Orlando next summer. While I didn't PR or do as well as I wanted, I didn't bomb and was able to at least accomplish an average total. I think one of the main successes of the meet was that I learned a little bit about my training and meet preparation style...and where it needs to be corrected.

 Unequipped, or "raw", powerlifting has taken a strong hold in the USAPL and has also grown in other federations, including the SPF, which is the main federation of our gym. Raw lifting was how I started and it is also where I excelled. Or at least usually. Its no secret the USAPL is a bit stricter than the other federations (strict judging, time limitations, 2 hour weigh ins, etc.) which can make competing stressful. Another element is that they use a single bar, the "Q bar", in all three lifts. While, for me, the squat and bench are not impacted as much, the Q bar's lack of flex compared to an actual deadlift bar makes the deadlift much more difficult. This showed at the meet; I missed 600 lbs on the deadlift not just once but twice. While I would like to blame the bar, I really can't as I have trained with the Q bar for many months prior to the meet...and it was working. My poor showing had more to do with nerves and diet.

First, let me mull over the nerve issue. Being hamstrung by nerves is not new to me, nor is it limited to my competing.  I have experienced numerous times at work.  Public speaking (more specifically, testifying) is primary roll in my job. When an issue comes up, I can sit at my desk and recite answers to specific questions over and over again. However, when it comes to testifying, my nerves can get the best of me, often impeding my memory or causing me to hesitate in my challenges. I know this is something I need to work on...and I have been. One of things I need to do is simply do more public speaking. The more I do it...the more natural it feels.  My confidence level has improved as a result.  I must apply the same logic to powerlifting. Doing one or two meets a year is simply not enough. Supertraining hosts meets every couple of months and there also plenty held by the USPA. For 2013 (pending the Mayan prophecy), I plan to do several. I am looking to do a USPA one in January (pending birth of my second child); I will do the one at my gym in March (SPF); and may even do one in May (USPA). If I go to Orlando, that will be in July. This is one every two months...may seem like a lot but it may also condition my mind and body to handle meets just a little bit better.

Second, let me look at my diet. I believe my supplementation is spot on. I have been doing this for years and truly believe I have found the right combinations and proper timing that makes my training succeed. The issue I am having is the week before my meet and cut weight phase. I typically walk around between 172-175 lbs, which means I have to drop, at most, 10 pounds to make weight. I have tried numerous techniques and have taken a lot of advice. For this last meet, I didn't start cutting weight until the week before. Yes, I quit drinking and made some minor adjustments a few weeks earlier, but the real weight cut was a week out. What I learned was that is just too short for this lightweight, especially if there are two hour weigh ins. I woke up the morning of the meet feeling light, depleted, and lethargic. Not a good way to start the day and not a good way to compete. Despite my efforts to "carb up" after weigh ins, it wasn't until later that night that I actually regained vascularity in my arms. All that told me was that I was sorely depleted...and it showed in my efforts. The reality is I need to stay closer to my competitive weight and just get stronger at that weight. That way I only need to lose a couple pounds of water weight prior the meet. This is what I did when I first started competing...and this is what I should do again.

Finally, my training. This is easy. I need to do more speed work and quit lifting heavy all the time. One of my main problems in the squat was that I essentially stopped in the hole and tried to accelerate. As basic physics will tell you, acceleration from a stopped position is much slower than one with momentum. I need to use the kinetic energy to my advantage and must incorporate more of it in my training. This means less box squats and more free squats, less heavy sets and more light sets, and more accommodating resistance and less straight weight. I hope these adjustments will help and translate to success in my next meet.

I am finishing my post-meet week off and am ready to hit the gym.  It may take some time but despite the fact I am turning 40 next year, I still feel like I have plenty of it.

Stay Strong. Spence

Back At It

Wow...having a new job really takes its toll. Well, my job is not so new anymore as I have been at it for over a year, but it is definitely different. Mentally more exhausting and much busier than my first year. That said, my training continues. I have been moving into multi-ply gear and at my last meet in December, I achieved a pro total; totaling 1714 lbs. I am shooting for another meet this Sunday. Not really looking for a goal in my total as much as I want a PR in my squat. Need to break 700 lbs. Will Sunday be the day? Stay tuned.