Not-kilted powerlifting and yoke walk at The Compound

[Alan H]

As part of my training for the Games, I do a LOT of weightlifting during the offseason. This year, I organized a powerlifting meet amongst the local throwers, which was this past weekend. Powerlifting is a sport where you do three lifts: back squat, bench press and deadlift and try to get the biggest weights you can to add up to a total. You warm up and then get three tries at each lift, so you must choose your weights wisely. My goal was to set a personal best backsquat with 320 pounds....got it! Actually 315 which was my previous best, felt easy so I had them rack up 325 and that's what I put up! YEAH! Bench press, I'm a bit off this year from last year when I put up 285. My best in training this offseason has been 245. I wanted 245. Well, 235 felt easy so I took 245 on my second press, and got it. Well, what the heck...255 on the last one. It was bluidy hard but I got it! Nice. ... Finally, Deadlift. Now, in deadlift, my main issue is holding on to the biggers weights. I can lift 400+ but in training I start having problems with my grip about 345 pounds. So I had hoped to get 345 or 355 at the meet. Well, 335 was easy to hold on to (we had chalk and lots of guys shouting encouragement), so I tried 355 as my second lift. Easy-peasy! So I had them rack up 385 for my last lift, which I NEVER thought I'd get. I mean, 385 was my personal record two years ago with lifting straps....well.... I got it! Easy. WOOHOO!

Total was 965 pounds., which is reasonably respectable for a guy my age. After the meet I put on some wrist straps and pulled a 415 pound deadlift, which brings my "strapped' total to 995 - right where I wanted to be at the end of this offseason Strength Phase. The "winner" of the Open Mens group...the "young guys" was John Davis, longtime lifter and nationally ranked shotputter as well as Highland Games athlete, at 1574 pounds, total. That is a *very* respectable...like National-level powerlifting score.

Here are some pictures.

Back Squat at 320, that's John Davis spotting for me, behind me.



Bench Press - locked out at 255...the guy in the black jacket closest to the camera is Nate Tuffanelli, new thrower but former California Powerlifting champ in the Mens Heavyweight category. He's lost a LOT of weight since those days! Nate helped me out with some technique advice.



Deadlift lock-out at 385



Video of the 415 Deadlift with straps. This really is my absolute max.

https://www.facebook.com/photo.php?v...type=2&theater

After the meet was over I spotted a yoke in the corner and convinced the gym coach and our host to drag it out. The Yoke is a standard Strongman event, you see it at the Worlds Strongest Man, where they are carrying massive, 1,000 pound yokes. Local Strongman events sometimes have 500-700 pound yokes. I'd never even tried this before, and was itching to give it a shot, so we loaded it up with 100 pounds (plus the 160 for the yoke itself) and tried walking with it. That wasn't bad, as long as I followed instructions and took short, quick steps. OK, so then we put another 180 pounds on there and tried again. My first "go" was pretty good, reasonably smooth. My second "go" was not as good, I took some too-big steps and the yoke started swinging. Still, it was fun to finally get under a StrongMan yoke and see whatit was like. Here's video of the second 440 pound carry.

https://www.facebook.com/photo.php?v...type=2&theater

[Andrews Son]

Well done a Brilliant achievement. I wish you the best for the upcoming season.
Have you been lifting long?

[Alan H]

Andrews Son... this is my fourth offseason where I've weight trained, but the first one almost doesn't count, as I did so much random "stuff" that I probably didn't make that much progress. This is the third year where I've had a sensible plan that is designed to maximise throwing performance. Basically, it's divided into two, 7 weeks "blocks". The first seven weeks, from the end of November, to this Powerlifting meet, was the "strength block". It focused on four lifts: backsquat, overhead press, deadlift, and flat bench press. Today is day one of the "speed block" which has a lot of Olympic lifts, dumbell snatches, core blasters, and bodyweight stuff like pushups, bar dips and pullups.

I'm supplementing that with a little bit of Strongmand stuff...tire flips and Atlas stone loading.

i never really thought I'd do a Powerlifting Meet, this was just a bunch of mates getting together to push some iron, but it was a lot of fun.

Alan

[Andrews Son]

Two blocks of Seven weeks...surely you do it all year round.
Heres to you for really getting in there, my little bro is a big lad hes always at the gym he says he deadlifts the same weight as his motorbike. I ve planning to get back into the gym but i cant ever see me lifting the weights you are doing. Another well done to you and all the best.

[Alan H]

Well, I throw 8 months out of the year and that's bluidy hard work! I take a complete rest for 6 weeks after the last Highland Games of the season, first weekend in October until about the third week in November to let my 50-something year old body recover. Then it's back in the gym!