Meet Video: https://www.youtube.com/watch?v=3X7u2Il75yo Good Afternoon R/Fitness This post encompasses two separate people who have both trained together and competed together with a deep appreciation and love for the sport of powerlifting. I am going to give a little bit of context about us and comments about our training and comments about our second powerlifting meet.
Bio: I am a 27 years old male in the blue singlet, I have been lifting since the end of high school but have never competed. I took some time off to complete an Olympic distance triathlon and subsequently rehab some very sore knee tendons. Since the healing process has occurred I have been training weights again (about 3 years). Training was not organized and I was more or less doing whatever. My brother and I moved from a commercial gym to a power lifting gym because we wanted to pursue the sport and had been inching towards having the 3 big lifts in our gym sessions. We have been powerlifting for about 18 months and have competed twice, both times together
My Brother is 21 and is in the black singlet. I had gotten him into lifting during when he was about 14. I took him to the gym and had him do some basic exercises but at the time we had no real concept of what programming would look like and where just happy to be at the gym.
I have moved back to our home city and my brother remains out of the city for school purposes we train together when we can and speak daily about how our gym sessions have gone.
This is the 2nd powerlifting meet that my Brother and I have done and coincidentally totalled the same. We both have been following sheiko since the beginning of last summer and have really been enjoying the progress we are making. Sheiko really just consists of lower rep ranges for the three compound movements(squat, bench and deadlift) and higher sets with higher percentages of your 1 rep max. We found that this allowed us to treat reps a lot more like singles and actually practice the movement itself which has translated well into increasing our 1rm. Our favourite accessories tend to be pull ups, chest flies, glute ham raises and tricep push downs in a higher rep, hypertrophy fashion. We chose these because we think that they really compliment the three compounds and fix our individual weaknesses (such as lockout on my bench).
We made sure to pack lots of food for the day as we did not do that last time - so we brought gatorades, gummies, rice cakes and bananas. We were really good about encouraging each other to each directly after we had finished our 3rd attempts so we could build up energy again for the next lift. It was a long day (9-4) so we really needed to be staying on top of eating and hydration to perform optimally. I hit a 165kg Squat, 110kg Bench & 232.5kg deadlift and my brother hit a 172.5kg Squat, 117.5kg Bench & a 217.5kg Deadlift which ended up putting us both at 507.5kg totals!
Our plan moving forward is going to build off the success of the meet. We are planning on taking a few days off from the gym to rest up and heal and do some light work days this weekend. We have already spoke about our new training numbers and have the inputted into them into the excel sheet. Since our training blocks are roughly 6 weeks long we are going to run 4 of them so it will work out to about half a year. This puts our next competition sometime in October or possibly November based on what is available to us. We know that patience and attention to our mobility and diets will produce long term results. Stay happy and lift lots!
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