Welsh Powerlifter Geraint Nicholas, a sponsored athlete of leading sports nutrition company LA Muscle broke 10 Welsh records at the 2009 WSA Welsh Powerlifting Championships in Swansea.
He lifted in the 90 kg, 45years and over class. He did a 235 kg squat, 132.5 kg bench press and a 260 kg dead lift, lifting a total of 627.5kg. On his third attempt his bar was loaded incorrectly, but this turned out to be blessing in disguise as he managed to press 132.5 kg rather than 130kg.
The national record weight on the bench press was 490 kg and Geraint managed to break this 3 times.
Thrilled with his results Geraint says, "Having failed to get a total at the British Masters last month I have had to work hard to alter my training. I have changed gyms and taken LA Muscle's Explosive Creatine, it's an awesome product!!"
Here is how Geraint trained in preparation before competition:
I trained 3 times a week, doing the following routine:
MONDAY- LEGS & CHEST
Squats Warm Up plus 1 or 2 top sets
Hamstrings – 1 set
Calves - 1 set x 15 reps
Bench Press Warm Up plus 1 or 2 top sets
Narrow Bench - 2 sets
WEDNESDAY - RESISTANCE TRAINING
3 super set - Chins and Dumbell Flyes
3 super set - Dumbell Curls and Tricep Extensions
3 super set - Dumbell Curls and Seated Dumbell Triceps Extensions
* This work out would be done in half an hour max
FRIDAY- DEADLIFT & SHOULDERS
Deadlift Warm Up plus 1 or 2 top sets
Stiff Leg off 4 incline block - 2 sets
Dumbell Shoulder Press - 3 or 4 sets
Dumbell Lateral Raise - 2 or 3 sets
ONCE A WEEK -ABS
Incline Sit Ups (with weights)
I trained at home on Wednesday's using moderate weights and doing fast reps. On Monday's and Friday's I trained at the gym.
The last few heavy sessions I did were at my mates powerlifting gym, which is actually a double garage at the bottom of his garden. The only equipment he has is a bench, squat rack and plenty of Olympic style weights, which just proves that you don't need any fancy kit to be big and strong! Out of six of the men that train there, 3 of us are ex world champions and record holders of some sort.
Find out more expert training tips and techniques on LA Muscle TV at www.lamuscle.tv.
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As for eating, there is no secret I just tried to eat 4 to 5 times a day. I took protein supplements at least twice a day and LA Muscle Explosive Creatine every day for the last 3 weeks. I also ate plenty of fruit, oats, cereal, eggs, potatoes, skimmed milk and yogurts. I'm never afraid to eat a bit of junk food after all as I believe that life is to be enjoyed, my main weakness is ice cream!!!
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