Paul Marsh Journal - 19/02/18
A hectic couple of weeks with coaching due to the British Bench and British Women's Classic this weekend, so much so that I never got around to updating about last weeks training. Some good news on that though, I only trained three times that week. it included a few rep pbs (155 3x2 bench, 255x4 deadlift & 270x1 deficit deadlift & 165kg bench!?)
Week of the 12th
Below par training in terms of total volume but the intensity was through the roof, the week ended with a 5kg all time bench pb, 15kg competition bench pb and me somehow placing third at a national level competition (even now I am laughing about this). What this brought me was the clarity I was looking for, no I am not an athlete I am a coach through and through but I will still continue to compete when my coaching allows me to (i was also given two packs of veggie percy pigs and a bottle of champagne for my success!).
Some people may think that i should pursue this new found strength and really give competing a go, but here is also what happened on that day.
I was there to coach ONE of my athletes who weighed in perfectly at 52.0kg, went 3/3 hitting 70kg on her third attempt, also securing the first place position (so yeh apparently she is British bench press champion!). While there, I was also roped into helping 3 other athletes. I offered to help one who had helped me calibrate my scales to the competition ones and helped two others who asked for my help. 3/4 of the lifters I helped won their weight class and the one who didn't win would have done if she was not lifting as a guest.
I am mentioning this for two reasons.
The first being that if competing was that important to me there is no way I would have taken on that added stress of coaching an extra 3 lifters at a competition (one was in my session and all had genuine competition which meant numbers needed to be changed).
The second being, coaching at a competition really does not need to be that hard or complicated, you need to observe and make a judgment call on what you have seen in the warmup room & on the platform. The information you have gathered from the lifter (how training has been going, what they feel the 'best' they can do it on the day and any current injuries/niggles) and how the numbers are running. with this information, you can make an informed decision.
Know one thing though. If you make a mistake/miss something as the coach e.g. lot numbers, too heavy attempt causing the lifter to lose a position (in my opinion) it is ALL your fault.
I like to pick attempts using this strategy
1st - This lift is for the referees - you do not want to be memorable, do not let them have any doubt in their mind that it was anything but a white light they should be giving.
2nd - This lift is for me (the coach or the country you are representing) - at an international this is the lift that if the option is there you use to secure your team placing, the lift to convince me as a coach that I should put on the bar what you want for your third.
3rd - This is for you - You're likely competing for your own reasons, this is a personal sport at the heart of it, assuming you are not going to put your self in danger go for it! what is there to lose? If I think there is even a hair of a chance more often than not I'll let you give it a go (assuming the first two points have been covered!). Sometimes even if I think you have no chance, if it is safe to do so, go for it.
9/9 or 3/3 lifts is not important to me personally. The lifter enjoying themselves is priority 1 unless it is at an international where it is then best placing possible.
Now on top of all this excitement at the British Bench, two other good things happened. Towards the end of the day, i was asked by the classic bench head coach Sheridan Wray if I was available for 'these dates' 13-19th May - this conversation lead to me being invited to coach at the World Classic Bench [this will be the first time I have ever coached at the world level]
On top of this, knowing the rules and system finally paid dividends. If you are unable to attend a national level competition, assuming you have a good reason you are able to ask for 'dispensation' - to be considered to compete internationally from results at another competition. Early January this was something that i told one of the girls I coach to do (she was out of the country for work the day of the competition) and It was granted. After speaking to Sheridan, I was given an invitation letter to the GB Squads session to pass on to her. This event is where the GB team will be selected and finalised. (i should probably give her the actual letter instead of just sending a picture over)
This is the reason why you should have a powerlifting coach if you want to compete in powerlifting.
Well done to Cat (@_catgraham) & Emma (@powerliftingemma)on their invites to the GB Squads, the work is only just beginning. Thank you to Bo (@bo_powerlifting) & Lu (@weasellulu) for your support on the day.
20/2/18
Deadlift - 257.5x1
Deficit deadlift - 225 3x5
Sldl - 175 6x5
Back extension - bar-60kg 8 sets total
Assorted upper back work
19/2/18
Bench - 105 4x10
Cg bench - 120 1x4, 1x3, 1x3
Feet up db bench - 47 3x12 1x8
Db jm press - 11 3x30
Bicep curl / band break / front raise
23/2/18
2” Board Press - 150 3x2
21/2/18
2” board press - 60/70/80/90/100/110/120x6, 130x5, 140 3x3
Eccentric bench - 152 -52 5x1
Week of 19/2/18
Average sleep – 4h 37
Total steps – 83587
Average RHR – 63bpm
Week of 12/2/18
Average sleep – 3h 15
Total steps – 80670
Average RHR – 63bpm
Week of the 19th
And to this week, training, started with some volume and ended with not all that much, but this coming week everything will be back to normal. I have rested my niggles and worked on my homework to some extent so things are starting to feel human again.
This weekend i had the pleasure of coaching the clubs national level ladies at the British Women's Classic, a few records broken and everyone hitting some pbs, I'd love to go into more detail on the specifics but in all honesty there was so much going on i cannot really remember. To those who see me running around from here there and everywhere with a 'clicky pen'. Yes i was running (as always at competition) on purely caffeine and adrenaline.
Emma (@powerliftingemma) competed again weighing in even lighter, placing third and getting a 75kg bench!? (10.5kg from the British record!?)
Joy (@j_nnamani) competed and FINALLY got 85kg bench as an U52kg lifter (completing her clean sweep of U52kg open records)
Suzi (@fit_suzi287) competed, breaking her squat plateau with more to spare, getting a nice bench PB and managed to pull through a mare of a deadlift session.
Moya (@moyakwilliams) decided to pick up 3 red plates and a collar (175kg) - we agreed to put this on the bar because it was pretty.
Yes it was stressful, 4 lifters in one session split across 2 groups, yes there was plenty of sass, but I enjoyed every moment of it especially serenading my passengers on the 5 hour drive back to London.
Well done to all, Suzi keep bouncing off the platform, Emma we will forever curse those tiny hands, & Joya, i survived you some how. I truly did enjoy myself
Once again thank you to Bo for his support in being a body to hand, and number 1&2 fans Emils and Emily for traveling up with their pompoms
Question - What do you expect from a coach on competition day?
Thought - Does your coach know what hoops you need to jump through to get where you want to be?