AFC96 Road to Manlet

[Kameronn]

Brb spending next year to make the progress you made in 2 weeks

[AFC96]

Hit 4 plates for 4 reps at an easy RPE..

I just need to perform on the platform AND I KNOW I AM THERE WITH THE REST OF THE TOP LIFTERS OF THE WORLD for my class.. I know I have what it takes..

I really lack in competition experience ..

My Goal for the short term is to get podium position in IPF worlds within the next 2 years..

Brb spending next year to make the progress you made in 2 weeks

Added another +15LBS this week lol..

Concludes my 3 week microcycle.. added ~57.5Lbs in 3 weeks..

Went from squatting 92.5% for 5 to squatting my 1RM for x4@8-8.5 while maintaining same bodyweight..

All just because I added in an extra day of pin squat.

[Fattgott]

Brb spending next year to make the progress you made in 2 weeks

just keep that up and you can go to masters worlds

tfw no world class manlet powerlifting strength. Srs though nice work AFC. When/where is your next meet?

[AFC96]

I can open with 1100lbs/500kg total noiiceeee...

just keep that up and you can go to masters worlds

tfw no world class manlet powerlifting strength. Srs though nice work AFC. When/where is your next meet?

No idea.

Most likely an equipped meet sometime in September.

I haven;t been training equipped but if my national coach says I gotta join then I dont really have a choice.

She knows that my heart is with Raw lifting but she's making me transition into equipped.

[connorpat1995]

Most likely an equipped meet

Confirmed homosex

[AFC96]

So Im moving to equipped.. Like full boar equipped..

I have a meet coming up equipped..

Hardest lift: Eq. Bench

****test form: Eq. Squat

Ez lift: Deadlift cause i dont wear a suit lol

Here was from the other day.. Im not sure why my squat is so rounded when using wraps.. I know its because im sitting way back but i dont get how Im suppose to do things differently.. If I let my knees foward ill fall down..

220KG/150KG/210KG
https://www.instagram.com/p/BX8MhYPANZC/

Everything should be openers.. except squat.. The strength to do more is there for squat.. Im still not used to the knee wrap .. the suit doesnt affect me much.. but the knee wrap does..

[AFC96]

4x comp BW eq. squat achieved...

I was told i had a lot more in me by my coaches and team..

Raw strength is down alot lol.. gonna go raw for a few weeks now before prepping for an eq. meet..

https://www.instagram.com/p/BYM_j9HAngP/

[AFC96]

hit 190KG on squats and 212.5KG on deadlifts for an easy-ish single at 8-8.5..

BW is at 59.9-61.5 right now..

Oh and I hit a PR bench like 3 weeks ago at 127.5KG..

#FeelsGoodMan

The only problem I have right now is the deadlift... My hand is giving me grip problems on the over hand. I can't get it set comfortably at the start position. I can't hook grip as my hand is too small and too thick..

inb4 "but Naim Suleymanascjioancwmc (however you spell his name) is 4'11" and can hook grip" .. no ****.. if he can't hook grip he wouldnt be in the Olympics.. thats like saying you see alot of Billionaires on Forbes therefore there is alot of billionaires.

[Fattgott]

127.5kg equipped right?
right...?

[AFC96]

127.5kg equipped right?
right...?

Raw lol.. it was RPE 11 though

https://www.instagram.com/p/BYFGAcUAedG/

No idea how my bench workss.. unlike my lower body my performance isnt predictable..

Sometimes I train consistently.. no PR..

skipped upperbody work for 3 days.. hit a 7.5KG PR..

Still finding the right combination to make my bench predictable..

On a side note: the competition in the 59kg is tight AF.. Im confident in my bench and squat.. I think its enough for me to place .. but my deadlift is piss poor..

Bench = good strength but unpredictable

Deadlift = bad strength but predictable

Squat = good strength most predictable

[AFC96]

So I did 2 meets in the last week. 1 was Equipped Nationals and the other was Asian Classic Championship in India.

Equipped Meet:

220/142.5(NR)/205(raw) @58.4 Junior

I had no competition here so I was just playing it safe. I actually tried 240KG and I fell forward trying to unrack it. 20KG jump seems like its too much for me lol. Raw deadlift cause I can't get into position suited.



Raw meet:

185/117.5/200 @58.6 Junior

I had 4 competitors in my weight class but only one was the real competition. He's a IPF worlds silver medalist so it was a chance for me to beat him.

We opened with the same exact weight for all three lifts.

For squats:

Me: 175/185/187.5x
Him: 175/182.5/187.5

At this point he was leading by 2.5KG but he was still really tense and kept giving me stares from across the room. Cause he had no idea what my lifts were.

Bench:

Me: 110/115/117.5KG super ez

Him: 110/115x/115x

I would have gotten 120 probably but, I was at a lower bodyweight than he is, so by just doign 117.5KG i would match his total had he hit 115KG. Turns out he didnt, so i was leading by 5KG.


5KG LEAD TO A SILVER MEDALIST AT WORLDS! GOOD RIGHT? NOPE

Deadlift:

Me: 200/210x/212.5x
Him: 200/217.5/225

JESUS CHRIST. I got 210 up and i fell back. 212.5 didn't budge the floor even though i tried for like 10seconds.

My coach picked 212.5KG as if he missed 225KG and I got 212.5KG we would have the same total and i would win by bodyweight.

AT THIS POINT HE WAS JUMPING AND RUNNING LEFT AND RIGHT. FML


So that is the story of how I almost beat an IPF Silver Medalist.

TBH, from the beginning i knew i was going to lose (which is not a good mindset to begin with and i need to fix that) but after looking at the squats and bench. I actually believed I could win, but probably it was too late.



Moral of the Story:

Don't have a crap deadlift.

[Fattgott]

holy chit man
well done, nice strength



IPF worlds when

[AFC96]

holy chit man
well done, nice strength



IPF worlds when

I have the green light already. Its just that I have no handler or partner to accompany me to Raw Worlds.

I can't do it alone. It would lead to sub-par performance, especially being the paranoid person that I am.

"Oh damn, will my alarm go off in the morning.. might as well not sleep"

"oh man, how if i don't make weight.. who am i going to ask for tips.. might as well not eat for 3 days"

and so on...

[Fattgott]

Makes sense, but I think you're missing out on an opportunity. Will you have to pay a lot for this? If so I understand, but if it's not too expensive I'd go anyways and do my best. There aren't many times in life where you can compete among the best and who knows what happens(injuries or so)...

+ if you want to do well at worlds in the future, the experience will help you

[Kameronn]

Wish your coach would've got vids of that meet, would've been awesome to watch.

Forever poverty deadlift crew checking in

[AFC96]

Makes sense, but I think you're missing out on an opportunity. Will you have to pay a lot for this? If so I understand, but if it's not too expensive I'd go anyways and do my best. There aren't many times in life where you can compete among the best and who knows what happens(injuries or so)...

+ if you want to do well at worlds in the future, the experience will help you

I'd go if somehow my Dad pay for the whole trip.

I've calculated the airplane tickets + food + hotel + registration would costs $3700 USD MAX.

I swear to jesus that if my deadlift is just average as a 59KG, say i can deadlift 220KG consistently for x1@8, i'd be most likely in podium position.

Wish your coach would've got vids of that meet, would've been awesome to watch.

Forever poverty deadlift crew checking in

Yeah me too

Do you think conventional deadlift helps with sumo?

My back seems to be the weakest link in my sumo.

But it sounds weird that a weak back limits a sumo pull.

[Kameronn]

Yeah I definitely think conventional helps with sumo. It's just a huge trade off often because it's difficult to recover from doing both sumo and conventional in the same training week. CWS and that camp seem to think conventional is better for overall hypertrophy than sumo, not sure how legit that is

[AFC96]

IF I hit x1@8 at 215-220+ in 4 weeks. I'll make sure I go to Worlds this time.

Yeah I definitely think conventional helps with sumo. It's just a huge trade off often because it's difficult to recover from doing both sumo and conventional in the same training week. CWS and that camp seem to think conventional is better for overall hypertrophy than sumo, not sure how legit that is

Im doing a wide stance snatch grip deadlift with alot of rows + hypertension + quad work this cycle.

4 weeks of all quad work and back work. Lets hope this translates well into my squat and deadlift, esp deadlift. Going to deload in 4 weeks by doing low rep work at x1@8.

[AFC96]

Did a 6 week cycle on my own. 3 weeks 5-6 reps, 2 weeks 3-4 reps, 1 week max out.

At the end of the cycle I hit a these numbers at 60.5KG-61KG (133-135),

SQ: 195KG/430lbs @9.5 (+5KG)

BP: 130KG/286lbs @10 (+2.5KG)

DL: 210KG/462lbs @8

Tried 222.5KG for a 2.5KG PR but it was stuck on the floor lol. I'm really happy with these numbers considering my previous PR was done at 63-64KG.

I have no clue on what to do next with my DL. I've tried everything. E V E R Y T H I N G except high reps (>6). Might try it out next raw cycle.

My form is Textbook on my deadlift and it won't budge. I've been with 2 online coaches and not one have gave me an answer on why my deadlift fluctuates alot and peaks in 2 weeks rather than 3 like my other lifts.

You might ask, "how do you know you peak in 2 weeks for DL" ..

Because in 3 weeks, the trend in e1rm for my SQ and BP goes up gradually, after the 3rd week, it dips down. Now, I deload/pivot every 4 weeks.

For deadlift, it only goes up for 2 weeks before dipping down into oblivion.

I've asked Mike T, he said "maybe your setup for the program is wrong", but i can't be wrong cause my setup is based on the RTS template given by an RTS coach.

Chart of things I've done for DL that have not worked:

1. Add in a deadlift variation day like Paused Deadlift

2. Add in conventional work

3. Add in Good Mornings

4. Add in Frequency (deadlift 2x instead of 1x/week)


Things that have worked:

1. Go beltless.

[AFC96]

JUST SQUATTED 210KG BOYSSSS

2.5KG UNDER THE 59KG WR.. I THINK..

https://www.instagram.com/p/BfFLfvOAFxr/


Now i just NEED TO GET MY DEADLIFT UP TO AROUND 230 AND IM GOOD..

i have a good squat and bench but a really poor deadlift resulting me being a mediocre lifter

[Kameronn]

Still mirin at that 210kg, squatting more than me now at 20+kg bw it piss

[Fattgott]

Still mirin at that 210kg, squatting more than me now at 20+kg bw it piss

tfw im nearly 40kg heavier and he still outsquats me by 50kg

[AFC96]

When it comes to this sport, (IMO) the stupidest thing you can do is base your goals around beating the other people in your weight class and basing your training & nutrition on that reasoning.


If you aren't one of the top level guys in a given class, you have no reason to be trying to compete against anyone. There is going to be 100+ guys that you've never even heard of that are going to be far above and beyond where youre at



The best thing is to simply focus on growing bigger & stronger. Get a few years and a few meets under your belt and see how you progress and where you stand 5 years down the road.

A quote from my log, from a guy, 1.5years ago replying to my statement that i want to squat 4 plates without gaining weight.



Im almost at the top now lol.

I just need to perform well at 1 meet and my total will be up there.

tfw im nearly 40kg heavier and he still outsquats me by 50kg

Still mirin at that 210kg, squatting more than me now at 20+kg bw it piss

We all gonna make it..

[Kameronn]

I think road to manlet is complete. Big part of why that dude was dumb is because of manlet status, you've filled out that weight class with gains. Going to take forever for me to fill out 93/105 lol

[AFC96]

So I hit 250KG really easy.. equipped of course. The WR doesnt seem too far, only 275KG. Judging by how 250KG I think I have at least 270KG.

https://www.instagram.com/p/BfNCsURgrtP/


I have equipped national meet in early august, which means I have 22 weeks left. Ive set up 12 weeks Raw cycle already.

Left with 10 weeks of equipped work but the problem is i do not know how program equipped lifts.

[AFC96]

Hit a 192.5KG @8 Squat and a 125KG @8 Bench.

I'm feeling good abt this meet prep. Really good.

I'll win Worlds.

I attribute this momentum to the fact that I actually am rating my RPE as honest as I can.

Momentum over Weights.

[AFC96]

We did it boyssssssss

3rd at IPF worlds!

https://www.instagram.com/p/Bj3jguIB...d=s9sfxnr0eiy8

[connorpat1995]

good job man