How I Became a World Powerlifting Champion at 45 - Episode 5: The Championship Experience

Episode 5: The Championship Experience

Over the past few episodes, we’ve walked through the journey to the World Powerlifting Championships—starting from the foundation of my training in Episode 1, navigating setbacks and injuries in Episode 2, and the disciplined mindset required to peak for competition in Episode 3. Episode 4 captured the tension and excitement leading up to the big day. Now, in Episode 5, we step onto the world stage itself, diving into the adrenaline-fuelled highs, tactical decisions, and unforgettable challenges of competing at the pinnacle of powerlifting.

Competing on the world stage brought new challenges, adrenaline, and unforgettable highs and lows. This episode walks through the entire competition experience—from strategic decisions to lessons learned under pressure.

 

Showtime! This was what all the sacrifices and hard work had been for

 

The Championship Experience: Lifting on the World Stage

Just getting to Worlds felt like an accomplishment in itself. The atmosphere was electric, with the World Powerlifting Championships held as part of the AusFitness Expo in Sydney. The venue was packed to the brim with vendors, spectators, and other sports, creating an intense environment. The heat and humidity in the venue were nearly stifling, and to top it off, the bodybuilding stage was directly behind us. Despite our requests, they wouldn’t turn down their volume so we could hear the ref’s commands, and it stayed loud and unrelenting (as you'll be able to hear in the videos below!). The warm-up area was also cramped and chaotic, bordering on unsafe, and my watch kept alerting me about the dangerously high noise levels. I’ve never had to deal with a competition environment quite like this, and the closest comparison I can come up with is from back in my band days, waiting in a dingy, crowded, sweaty pub for our turn to hit the stage!

 

Just getting to this point, and finally on the flight, was an achievement in itself!

 

Despite the hurdles—my shoulder injury, lung infection, and the intense environment we were all grappling with—I was determined to give it everything. Walking onto the platform for my first squat attempt, I was hit with a rush of adrenaline seeing the size of the crowd. I’d never competed in front of an audience this big, but there was no time to let it sink in. I had a strategic plan in mind, with mapped-out attempts for each lift. Bench was straightforward—I’d only be making one attempt to protect my shoulder—but squats and deadlifts each had multiple options depending on how things went.

 

 Approaching the squat bar for my first attempt—focused, determined, and ready to set the tone for the day

 

As I set up for my first squat attempt, my shoulder quickly reminded me of its limitations. In the warm-up area, I’d managed to work around the injury, but the adrenaline clouded my judgment on the platform, and I fell back to my usual pre-injury setup, only to feel the tape tugging at my skin as my shoulder protested. Then, as I got into position, I felt my right foot land on a soft spot in the rubber flooring—a divot from deadlifts in the earlier session. Once in position, it’s tough to adjust, so I pushed through.

 

 

My first squat ended up alright, but you can see some wobbles coming through

 

I managed the lift, but it didn’t feel clean. I briefly considered switching to Plan B for my second attempt—a smaller jump to 233 instead of 235, My hesitation quickly turned into stubborn determination—I’d trained too hard to back down now, so I pushed forward, for better or worse!

 

 My first squat attempt at 225kg - a solid opener despite the noisy, humid atmosphere, and the shoddy flooring!

 

That second attempt, at 235kg, turned into a nightmare. Somehow, my foot found that soft spot again, and my shoulder screamed in protest as the bar settled into place. I found depth ok, but just out of the hole, I felt my technique unraveling fast, and before I could react, the spotters caught me. It was the first squat I’d failed in competition since 2020, and it showed in the video—a twist, with my left knee straightening early, my glute giving out, and everything going sideways. It was a harsh reminder of how quickly things can fall apart when even small details go wrong.

 

 

My failed second attempt, at 235kg - good catching by the spotters!

 

I was frustrated, but I wasn’t about to quit. Plans A and B were off the table, so I set my third attempt at 235 again, determined to redeem myself. I knew the risks: when a lift fails due to timing, technique or strength, it’s rare to succeed on a repeat attempt. The toll on both body and confidence makes repeating a failed lift feel nearly impossible. But I also knew my failure wasn’t purely strength or technique based; it was due to my shoulder injury and my footing. If I could avoid that soft spot and hold my shoulder together, I had a shot.

 

You can see the disappointment etched on my face, as my second attempt, at 235kg, goes the wrong way - and yes, I really did go that red ... no photo shopping involved!

 

That third attempt at 235 was an absolute grind – a test of everything I’d trained for. I adjusted, focused, and put everything I could muster into it, securing the lift. It wasn’t flawless, but it was a victory I fought hard for. Pulling that off became one of my highlights of the day—a testament to the resilience it took just to stay in the game. Despite everything going on, I ended up not being far off my best squat anyway!

 

 

Redemption! My third squat attempt at 235kg was a grind, but I got it done

 

Squat face in full effect! During heavy lifts, it's not just about leg drive - it's about embracing the grind with every ounce of effort ;)

 

 

 

A Tactical Bench Press: Playing It Smart to Avoid Bombing Out

Going into bench, I knew it would be a challenge. With my shoulder barely hanging on, I recognised that bench was effectively going to be a write-off. But to get a total—and even a shot at placing in the final standings—I had to get at least one successful bench press. In powerlifting, you need a successful attempt in all three lifts (squat, bench, and deadlift) to register a total. Otherwise, you “bomb out,” meaning you’re disqualified from the comp. You might as well hit the showers, because your day is over.

In powerlifting, once you declare a weight for an attempt, you can’t adjust it down if things go wrong. I’ve seen this trip up many lifters over the years, and it’s why I always advise a conservative approach for opening attempts. Start with a manageable lift to get one on the board, giving yourself a foundation to build on. In this case, I went even more conservative than usual—a humbling choice, but a necessary one.

 

This trusty attempt calculator helped me strategize every lift, even with injuries and surprises.

 

I opened with 80kg, the most cautious opening weight I’d ever chosen. Swallowing my pride wasn’t easy, but for once, I played it safe. Even at 80kg, it didn’t feel great. On the descent, I had almost no control over the bar’s speed, and my shoulder clicked and clunked like it had a built-in ratchet. Still, I managed to grind through, secure the lift, and tick that box. With one successful bench attempt behind me, I could move on to deadlifts with a clear focus.

 

 

Looking back in hindsight, and now knowing the full extent of the injury, taking that hit to the pride was well worth it. Benching while injured, and not knowing if one of those clicks or clunks would be my shoulder's last, is really heart in mouth stuff. Just surviving that single bench press was a massive win.

 

The Final Push: Deadlift Attempts and Reflecting on the Day

Going into Worlds, I had my sights set on breaking an Australian Masters deadlift record that has remained just out of reach since ‘graduating’ to the older age group. While I’d only hit the required 263kg mark a handful of times, my training block leading up to Worlds had been rock solid. But, as you know, things went sideways rather spectacularly in those final weeks.

 

My opening deadlift at 255kg felt solid—the heaviest I’d pulled in competition since 2022

 

After my shoulder managed to hold up for the bench, and I got a successful opening deadlift at 255kg, I decided to throw a bit of caution to the wind—not recklessly, but with a real shot at that record in mind.

 

 

My opening, and only successful, deadlift of the Worlds - still, 255kg was the most I'd deadlifted for a while in comp!

 

Unfortunately, much like with squats, my second deadlift attempt fell short. My shoulder wasn’t cooperating, and the day’s cumulative stress was catching up with me. I rallied for my third attempt, but by then I was drained and couldn’t pull off the lift with the same fire I’d found during squats.

 

 

 

 My second attempt, at 264kg, didn't go as planned, but I still had one more shot

 

All things considered; I think I did the very best with what I had on the day. In fact, looking back to my earlier competitions, my total of 570kg would have been my best up until late 2019. My shoulder injury cost me at least 70kg on the bench and probably another 10 across squats and deadlifts. But that’s the reality of competition—you roll with what you have and adapt when things don’t go as planned.

 

As far as I got with my 264kg Australian record attempt. At least I left some nice knee skin on the bar for good measure!

 

As I later realised, 235kg was the heaviest I’d squatted since November 2022 and my best in the 45-49 age group. And the deadlift, though not the record I’d hoped for, was still my heaviest pull since that same competition. There were some solid takeaways from the day, and it wasn’t all doom and gloom.

 

 

 This third and final deadlift attempt at 264kg, was better than the second, but still ended up back on the ground. Stupid gravity!

 

Returning to the venue the next day was powerful in every sense. Watching a lifter come within a hair of squatting 400kg and seeing one of our international superstars deadlift 350kg with ease, was a reminder of the sheer power in this sport. Even though I didn’t achieve all that I’d hoped, it didn’t diminish the pride I felt for everyone I shared the platform with. It was a remarkable event, and I’m grateful I made it there despite everything leading up to it.

 

Me and Open World Powerlifting Champion Aaron Terry sharing a laugh after a long but rewarding weekend!

 

Being called a World Champion still feels surreal, especially as I had to go straight back to work after returning from Sydney! It’s a moment I won’t soon forget. If the stars align, I’ll be back in 2025 to defend my title—this time in Sri Lanka.

 

As the dust settled on the World Powerlifting Championships, I couldn’t help but reflect on what this journey has taught me—not just about powerlifting, but about resilience, adaptability, and the sheer power of community. Competing on the world stage was a privilege, but what truly stands out are the moments of growth, the lessons learned, and the chance to push my limits alongside incredible lifters from around the globe. While my 2024 championship run is now etched in memory, the future promises new challenges and opportunities.

After achieving such a massive goal, what comes next? In the final episode of this series, I’ll take a step back to reflect on everything the journey has taught me and how it’s shaping the road ahead. As the last chapter in this series, Episode 6 – Reflections, Coaching, and Looking Ahead dives into what’s next: evolving as a coach, mentoring the next generation, and setting my sights on new challenges. Stay tuned!