Profile
Ger Smith is 23 years old competing in Powerlifting since 2005. He holds 3 Junior
World Records and all of the Irish Records in the Under 75kgs class in the WPF. I am a member of the Irish Powerlifting Organization (IPO). I hold 2 World Titles and will be competing on the 3rd of November, 2010 for my 3rd one to make it 3 in a row. My current best lifts are:
Squat: 260kgs
Bench: 162.5kgs
Deadlift: 272.5kgs
My training is based around a conjugate system which does not follow a traditional body part split over 4-5 days. I train weights 4 times per week, two upper and two lower. Each has a respective day dedicated to heavy lifts and the other dedicated to speed.
Monday: Speed work for lower body. (Dynamic Effort)
Wednesday: Heavy upper body. (Max effort)
Friday: Heavy lower. (ME)
Saturday: Speed upper. (DE)
The emphasis on the speed days is on dynamic work. This consists of a lot of volume which is based on Percentages and reversal speed. The emphasis on the heavy days is to work up to a given rep max which changes based on my periodization. All days have repetition exercises based on increasing mass in the areas most needed by powerlifters. I incorporate GPP work such as sled dragging and other non-impacting cardio exercise to aid in recovery and weight management. I also work a lot with chains and bands in order to increase my explosive power.
The diet I apply to my training is based on having as much energy on my training days. I must keep track of my weight 6 weeks out from a competition as I am required to weigh in under 75kgs. I scale back my carbohydrate intake on my off days. I generally do not count Kcals or Carbohydrates but I monitor my weight on the scales vigorously as I must keep to my weight class. A typical day leading up to this contest will consist of:
Meal 1: 70g of Porrdige + 1 Serving of Pro-x
Meal 2: 1 Serving of Nutrition X Ultimate
Meal 3: 70g Basmati Rice + 100g chicken Breast + broccoli
Meal 4: 70g Basmati Rice + 100g chicken Breast + broccoli
Meal 5: 1 Serving of Nutrition X Ultimate
Meal 6: Mackerel fillet OR Chicken Fillet + Fistful of Almonds
Meal 5 is post-training. Off season, my weight may reach between 81kgs – 82kgs and I add in a 7th meal consisting of Hypnos. Also in the off-season, the meal structure changes so as to add more carbs in on training days. e.g. Having Ultimate with meal 1. this frees up Meal 2 where i can have another full meal. To reduce my weight for competition I scale back my carbs in the weeks leading up to the competition, particularly on my off-days where i perform cardio/GPP work. Powerlifting differs to bodybuilding in the sense that I make adjustments to my diet based on my performance and the weighing scales.
I would like to thank Nutrition X, Everyone at the Hercules Club in Dublin and the IPO team for aiding in my ability to perform at my best and win. For more information on Powerlifting and the IPO Please visit the following websites:
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