I turned 35 years old on February 23rd. This means that I am now able to compete in the 35-39 year old sub-master division in some powerlifting federations. I can however, still compete in the open division.
My original plan was to compete at a USPA meet in the end of May in Niagara Falls. The meet was moved up a weekend, to Mother's Day weekend. That is graduation weekend at St. John Fisher College.
The new plan is to compete at Victory Baptist Church on Saturday, June 24, 2017, in a WNPF meet. I have competed in many WNPF meets in the past few years. They are fun to compete in, are run really well, and lifter friendly.
The current goal is to compete in the 242lb. weight class. Nothing specific yet with squat/bench/deadlift goals. Getting to the meet healthy and in the 242lb. weight class are specific enough for right now.
Anyone else interested in competing in this meet? I would love to put a powerlifting team together and support those interested in competing. If interested, drop me an email at firstname.lastname@example.org.
Ever since I started training with Rob Saeva, owner of No Coast Strength and Conditioning, a few months ago, the initial goal was to lose weight and get into better shape. Extremely vague goals, with no real thought put into them. With my doctoral program at St. John Fisher College easing up a little bit (expected dissertation defense of Fall, 2016), I thought that I should train more seriously. Along the lines of training for another powerlifting meet.
I still have to take a class in the Fall, 2016 semester. Skipping class this late in the game for a powerlifting meet is out of the question. However, a great meet that is being contested on an open weekend is the USAPL New York State Powerlifting Championships on October 1, 2016. The last meet I competed in was a USAPL meet held just outside of Albany. As of today, we are 13 weeks out.
Below you will find what I have been doing to get ready for my competition.
Squat 55% + 25% band tension
2" Deficit DL: 70% 5x3
Farmer's Walk: 6 x 50' with 55lb. db
Daily Max Bench: Up to 295lbs.
Tricep Banded Pushdowns:
Daily Max Squat: Up to 505lbs.
Bench: 55% bar weight + 60% band tension 60%
Box Squat: 8x3 @ 55%
Daily Max Bench: Up to 315lbs. (biggest bench in 3 years)
Daily Max Squat: Up to 505lbs.
Daily Max Bench: Up to 325lbs. (biggest bench in 3 years along with unracking the weight alone. Even Rob told me this was crazy!)
Daily Max Squat: Up to 515lbs. (biggest squat in 3 years)
8x2 @ 85% 435lbs.
I post videos daily on my Instagram feed @forzathletics. As always, thanks for reading~Charles
You never know how out of shape you are until you find out you are out of shape! I came to this realization a couple of weeks ago when our team attended a track meet at Houghton College. A fantastic facility with a great atmosphere to compete in. My eye opening experience occurred on the way into the facility. As embarrassing as it is, I got out of breath and visibly tired going up two flights of stairs into the facility. At 33 years old, I couldn't make it a couple of flights of stairs to enter a building. Truth be told, I've never been this out of shape before in my life. I'm not the heaviest I've been, but certainly the most out of shape.
In comes Project 230. In my last competition as a college athlete, May, 2004, I weighed 230lbs. My goal for the remainder of this 2015-16 collegiate season with my athletes is to get back down into the 230's. To help me reach my goal, I reached out to Rob Saeva, owner of No Coast Strength and Conditioning. We met a couple of times at Crossfit Boomtown. He has a great track record of success with working clients, and I'm looking forward to the journey up ahead.
Wrapping up Day #1 on Sunday.
Day #2 in the books.
Thank you for reading!
Looking back on a very eventful 2015, I'm excited and more than looking forward to a fruitful 2016. Events to look forward to, in no particular order:
What are you most looking forward to in 2016?
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Our original plan for today was to take some throws, then get a nice lifting session in. Unfortunately, the weather turned for the worse, so we spent more time in the weightroom. After Taylor was warmed up with the Snatch, we started getting a little more cautious with the weight selection of her working sets. Taylor worked up to to 130#. Her demeanor changed after hitting the lift. Unfortunately, we had a couple of missed lifts in a row. Our conversation went a little bit like this:
Taylor: I'm afraid to have a lot of weight overhead
Me: You are strong enough to easily lift this weight
Taylor: I don't feel comfortable
Me: Ok, let's try some overhead squats out of the cage to get you feeling more comfortable with the heavy weights
Taylor: Sure, let's try it
Me: (25 minutes later) You just OHS 225lbs. with ease!
Taylor: Thanks coach.
Sometimes athletes need a bit of a paradigm shift to help them reach their goals.
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This morning I was able to get a quick training session in. I broke out a new pair of Rehband knee sleeves. Much tighter than my previous Rehband knee sleeves. I had my first pair for 10 years. They really weren't as tight as they used to be. I did some safety bar squats.
SS: Bar/10/10, 155/10, 205/5, 245/5, 295/5, 335/5, 385/5, 425/3/3/5
Good Mornings: 135/8/8/10
All in all, a good training session.
Thanks for reading!
On January 25, 2015, I competed at the USAPL Northeast Iron Beast II meet. With the new weight classes going into effect on January 1, 2015, I had a decision to make. I would either compete in the 264lb. weight class, or compete at 264lb.+ weight class. Fortunately for me, I made weight on Sunday morning, weighing 256lbs.
I trained for eight weeks. My only expectation was to qualify for the 2015 USAPL Raw Nationals in October, 2015. If I hit the 264lb.+ total, I would have my choice of competing at either weight for Raw Nationals. I barely hit the 264lb. total, the exact total to be exact.
I opened with a meager 205kg. squat. I have always had the fear of missing my opening squat attempt and then having to play catch up in the meet. That was not the case here. I just wanted to hit the qualifying total. I got three white lights. I took 215kg. for my second attempt. It was heavier than it looks on the video. Again, three white lights. I went for 230kg. on my third attempt. I did not have any problems with this weight in training, and thought it would be a good third attempt that would set me up for a good total. Un-racking the weight was fairly easy. I stalled on the lift about 2/3 of the way up. Not a bad start to the meet 2/3 on squats.
I warmed up longer than usual on the bench. I was one of the first lifters in my flight. Again, I just wanted to make sure I would have a decent number to ensure I was going to qualify for Nationals. I took 115kg./125kg./132.5kg. on three successive attempts. 3/3 on the bench and a pretty good start to the meet.
Deadlift went better than expected. My plan was to not take a very heavy attempt here, but just enough to qualify. After the squat and bench, I did have to do a little bit of work on the deadlift to make sure I would be ok. On three successive attempts of 185kg./200kg./210kg., I hit my qualifying total of 557.5kg or 1229lbs. 50lbs. less than the first WNPF meet I competed in August, 2013. My WILKS total is the lowest I have ever had at 322.402.
Overall, I finished 2nd in my weight class of 264lbs. It was a long three hour drive home on a Sunday night. When I was a more competitive lifter in my younger days (about eight years ago) I would hit 1229lbs. in training on just my Squat and Deadlift days.
Co-Owner of Forza Powerlifting Club