EDIT:
Update August 2012:
Have moved up to 93kg class and am a full 95kg now. Down from 98kg at nationals.
Nationals 2012 in april hit 300/200/267.5 = 767.5kg total.
Since, have hit 227.5kg in the bench and training weights up for both squat and pull. Looking to be hitting up to 320/235/290 = 845kg at worlds. Though will likely be in the 820-830kg range. Either way, will have a shot at the bench medal for sure.
Well, being world champion is still a long ways away, but I still am planning to go to IPF junior worlds in Warsaw next year. I am an 83kg lifter in Canada who has been powerlifting for about 1.5 years seriously. Current weight it around 81.5kg in the morning.
Best lifts:
Sq: 245kg (272.5kg in training (November 2011), both in a 40 super centurion. Will be working a 38 soon and will take in the hips to 36 as I have small hips.)
BP: 160kg (165kg in training - in a loose old 44 fury, planning on working a 44 SK (got 205kg to a 1bd, 180kg to chest))
DL: 227.5kg (240kg in training - need to work on DL. Always hated it so I need to focus more on it. This is also in my 40 super centurion. Might try getting something tighter but already having trouble getting to the bar)
So I train one way - Sheiko. Thus far I have ran one and half sheiko 29 cycles (broke my toe mid cycle). 2 cycles of 37, 1 cycle of CMS comp prep (intended to do 32 but misstimed it by a week lol) and am currently finishing my 4th week of CMS 1. I have followed it closely, ignoring most of the supplemental - only ever do big three, chest flyes very light, GM very light, neutral grip pullups, military press and chest supported rows. My working weights have been:
Sq - 70% in loose wraps with 335, 80% been doing 435 in suit bottoms, 85% in suit bottoms 475 and with straps up 495.
BP - set raw max to 320. Been shirting once a week. 80% 305 and 85% 325.
DL - been doing 405 fo 80% in bottoms, 385 in belt and 85% 440 in bottoms, 455 straps up.
Been doing military press about once a week. Chinups following recon rons rep scheme and doing the workout like 3 times a week. Chest flyes after every bench and GM whenever I feel like it. I do 40 mins of walking (130 heart rate) +foam rolling like 5 times a week. This cycle has been fantastic!
For week 4:
Monday:
Sq - 205x5, 235x4 belt, 275x4, loose wraps, 315x3, 335x3, tighter wraps, 355,360,365,370,375,380,385 x3
Evening: active recovery 30 mins with 4x10 pushups, 4 sets abs and recon ron
Soooo was feeling very sluggish today. Didnt put on suit bottoms cause I didn’t feel like doing 7 sets in bottoms… would be soooo tired. I did the light weights as a ~ 2% deload. This actually makes a big difference if you have ever done sheiko
Tuesday:
BP: 165x5, 195x4, 225x3 44 fury, 275x3 (wayyy off chest), 305x3 (1-2 inches off), 315x3 (about 2cm off chest), 335 3x2 (first and third set got to chest, good speed), take shirt off and do 255 2x3
Military press:really light, like 95 for 2x10, triceps felt funny
Recon ron
Chest flys 5x10 with 22.5
So, my shirt was ripping 2 weeks ago so last week no shirt work and now I have the chest panel super tightened… Like, I tightened it way too much! I used to be able to touch with 275 and now getting it to my chest hurt like a @&#@#@^&. Whatever, doubles with 335 makes me quite happy. Touch was borderline low, but w/e. I am waiting on a 44 SK, so will do my next cycle with that. I am feeling still fresh, but resting HR is a bit up so I am not sure what my next cycle will be. Depending on how last week goes I will do 29 or 37 or 30 or CMS 1. lol… Will see! Probably 37 will be the plan. Then I will take 1 week off, run CMS 3 then 32 for a competition I hope that will be hosted mid January (Viking open). Then 2 cycles and 1 peak for nationals in Calgary on april 9-14th in calgary. Then I have 20 weeks until worlds. This is a real tough amount of time for me. Depending on how my experimentation with 30, CMS 1,2,3 goes i will pick cycles. Probably 1 cycle, week off, 2 cycles and 1 peak.
Anyways, know this is a super long first post. Hope some people follow along.