European Powerlifting Championship – Me against myself!

The European Powerlifting Championship took place in Dublin, from 21 to 23 September. It was a fantastic event, with over one hundred athletes from all over Europe competing in squat, bench press and deadlift. The age categories ranged from 14 to 74 years of age.

I competed in four categories, squat and deadlift both raw and equipped and I came first in all in my categories. I achieved two new world records in the equipped categories of squat (100kg) and deadlift (125 kg). It wasn’t easy to compete in four categories, two each day, as I had to conserve energy over a long day, and do my maximum best twice a day for the same lift. I had to stay calm but focused, relaxed, but watch what’s going on around me, be mindful of my fluid and nutrition intake. I did not beat my personal best and was a tiny bit disappointed. No matter what I achieve, the real competition goes on in my own head – it’s me against myself, hoping to do better every time I go out on that platform. The present me trying to do better than the past me.
Needless to say that I enjoyed breaking records. But as at every competition the highlight was meeting my fellow powerlifters, sharing stories of struggles and successes, what it took to get here and compete on European level. It was a great weekend overall.At the competition, I learned what I could do to get stronger. But for now I’m looking forward to a week of rest, indulging and eating all the chocolate I want 🙂

Preparing for the European Powerlifting Championship – Hoping for “Good Lifts” and “3 white lights”

Preparing for the European Powerlifting Championship – Hoping for “Good Lift and 3 white lights”

A big thank you to all wishing me well for the European Single Lifts powerlifting competition in Dublin next week. I hope I won’t disappoint you.

Over the last three months, I’ve been training hard, and now I’m in maintenance   mode. My nutrition is “angelic” the last time I had an alcoholic drink was at a wedding in August, a glass of prosecco. There I also had the last time sugary food – a beautiful dessert selection. From then on I ate lots of protein from different dairy,  plant and animal sources, good fats, lots of vegetables, nuts, fruit, some good carbs, but  no sugary food and no alcohol.

Ethically I would prefer to be completely vegetarian but once a week I have fish and a steak, to get the full spectrum of proteins from natural sources. I am lucky that I like cottage cheese, yogurt, kefir and buttermilk, all good natural sources of protein.

I have to stay at around 67 kg to compete in my usual under 70 kg category. The competition takes place over 3 days, Friday squat, Saturday bench and Sunday deadlift. I have to allow for putting on about 1 kilogram each day, as I will eat a lot to keep my energy up and stress levels down.

The biggest challenge is to sleep well coming up to the competition, and that is harder for me than sticking to good food. However, I’m working on it, with some relaxation exercises,  stretching and no scary movies before going to bed!

Powerlifting competitions are as unpredictably as any other sports competition.  Anything can happen! All the training and preparation has to come together and then each lift is over in less than 10 seconds.  Failure is public, but so is success!

The best image for a powerlifter is seeing the three white lights on the screen, showing that all 3 judges see your lift as successful.

The best sound for a powerlifter is the sound of the head judge announcing “Good lift!”

I’m looking forward to compete with the best powerlifters in Europe, I know what they all have gone through to be where they are now.

So, this is it – I can do no more – you hear from me again after the competition – hopefully in a good mood!

 

 

The Game Plan of a Powerlifting Competition

It has now been a week since the European Championship in King’s Lynn, UK. Since I came back many friends, colleagues and other powerlifters asked me what I did for preparation and also what my game plan was to break two European records (Squat and Deadlift), win a gold medal in my category and achieve three personal bests. So I thought I write a blog about it.

As written in a previous blog, Nutrition – Strong, Simple and Sustainable to get stronger I not only train four times a week, I also eat nutritious food, try to get seven hours of good quality sleep and ensure that I take rest days also.

After having competed in 11 powerlifting competitions, including 5 international ones,  there are 3 rules I follow:

Rule 1: Prepare, prepare, prepare

There are no shortcuts in training – ensure that your technique is spot on, in accordance with the rules of your powerlifting association. Ensure that you regularly practice your main lifts, but also do plenty of auxiliary work, to strengthen the supporting muscles.

Rule 2: Know your personal best (PB)

For me, a PB is has to be achieved in perfect form and in accordance with the rules of  your powerlifting association, not a lift that is grinded out, almost injuring myself in the lifting process.

Rule 3: Pick your competition lifts wisely – don’t let your ego get in the way

Picking your lifts depends on your PB – but also on your form on the day.

1st lift – the opener. This lift gets you in the game. I have learned that I need to calm my nerves first, and show the judges that I know what I’m doing. So my first lift is one that I can to twice in a row, after a late night out or when sick.

2nd lift –getting serious.  Now that you are in the game, you have completed a successful 1st lift,  this is a lift that should be a little challenging, but you should have successfully completed it before it in a previous competition. If you have not competed before, choose a lift that you can do once in perfect form.

3rd lift – push out the boat. Trust in your training. If you have trained regularly, focusing on your main lifts, your technique and auxiliary work, everything should be in place now for your biggest lift.  This is your moment; the reason you came for. But listen to your body when lifting, if something is off, led the weight go.

Overall – don’t get distracted by what other lifters lift. Powerlifting is a sport where you first and foremost compete against yourself. Of course it is nice to win and break records. But my advice is to leave this for your third lift,  when you have already two good lifts under your belt (excuse the pun) and are confident and ready to show them all what for are made of.

In the European Championship I lifted as follows:

  1. Squat: 92.5 kg. 97.5 kg 105.5 kg (ER)
  2. Bench: 42.5 kg, 45.0 kg, 47.5 kg
  3. Deadlift: 122.5 kg, 132.5kg, 137.5 kg (ER) 

 

 

Yes we can! Women over 50 can get stronger!

Yesterday I came home from the European Powerlifting Championship in King’s Lynn, UK.  It was a fabulous weekend! I broke two European records, in squat with 105.5 kg and in deadlift with 137.5 kg. Including  47.5 kg with bench press I achieved three personal best lifts. So all the months of training and looking after my nutrition,  paid off! Even over 50 women can still get stronger!

 

Gestern bin ich von der europäischen Powerlifting-Meisterschaft in King’s Lynn, UK, zurückgekehrt. Es war ein fabelhaftes Wochenende! Ich brach zwei europäische Rekorde, mit 105,5 kg in der Kniebeuge/Squat und mit 137,5 kg im Kreuzheben/Deadlift. Einschließlich 47,5 kg mit Bankdrücken/Bench Press erreichte ich drei persönliche Rekorde. So zahlten sich das monatelange Training und gute Ernährung aus! Selbst über 50 Frauen können stärker werden!

How did I get into Powerlifting?

I started lifting heavy weights in summer 2015 at the tender age of 54. As I had a month of work I thought it would be nice to get really fit and in shape, see what I achieve with exercise and a good diet. Read more