How I Became a World Powerlifting Champion at 45 - Episode 4: The Road to the World Championships

Episode 4: The Road to the World Championships

Looking back, it’s clear how every step has built on the last. From my first uncertain strides into powerlifting (Episode 1) to the lessons learned under the guidance of key mentors (Episode 2), and the grit demanded by unexpected challenges (Episode 3), the journey has never been linear. Each phase has taught me something crucial—about strength, resilience, and the determination required to chase big goals. As the World Championships loomed on the horizon, all those lessons would be tested in the most intense preparation phase I’d ever undertaken.

 

Getting myself locked and loaded for a bench press attempt at the 2024 Asia Pacific Championships in April

 

Road to the World Championships

When I learned that Worlds would be in Sydney in October 2024, it was all guns blazing. From the outset, I knew I’d have to prioritise certain events, so I made the call early on to skip Nationals in July. Nationals was the primary selection event, and passing it up was a risk, but with Asia Pacifics just before and Worlds close on the horizon, I knew another comp in the middle wasn’t in my best interest if I wanted to peak at the right time.

Having a gold medal around your neck obviously makes you pull funny faces!

 

Asia Pacifics became the qualifier I needed, and with that target, I started formally planning for Worlds even before competing in Asia Pacifics. Years of experience coaching myself and others, as well as insights I remembered from my old coach Chris, gave me a good sense of what would work best—a hypertrophy block, a serious strength-building phase, and finally, a peaking/tapering phase. Training was going better than expected; I was setting PBs for sets and reps consistently. And the program even had built-in flexibility to accommodate life’s surprises, a must when you’re balancing age and experience with high-level goals.

 

 

This 260kg deadlift in August 2024 was the culmination of my strength-building phase, proving that my preparation had me firing on all cylinders.

 

Everything was on track—until, just as I entered the tapering phase, a bug I’d been managing to keep at arm’s length took advantage of my stressed body and floored me.

 

Pushing Through the Final Weeks: From Setbacks to Survival Mode

The final weeks before Worlds tested me in ways I hadn’t expected. I’d been feeling an illness creeping up, but it finally hit full force less than three weeks out, putting me flat on my back. I missed work, missed training sessions, and struggled to find any intensity when I did manage to train. Breathing has always been a challenge, so this lung infection knocked me down hard.

At that point, my taper shifted from peaking to conserving energy. I had no option but to focus on maintaining technical precision with lighter weights while giving my body the rest it demanded. My hope was that a short course of antibiotics would clear it up, leaving me with just enough time in the last week to fine-tune and get back into the groove.

 

 

This 230kg squat from September 2024 shows that I'd clearly built a strong foundation over the last few months, and I was confident that I'd be able to draw on the strength I had, both physically and mentally.

 

The vast majority of the ‘heavy lifting’ was done by then, so I thought I could manage. But on the Saturday before Worlds, my first proper session in weeks, while warming up for some bench press work, I felt (and heard) a “pop” in my left shoulder. Thankfully, the safety bars caught the weight, but my plan for a final touch-up—and nearly my whole vision for Worlds—collapsed in that moment.

Luckily, my physio friend Jeremy was still part of my support crew, and together we developed a plan to get me through the week. Jeremy and I were able to prioritise controlled mobility work and keep me sharp without risking further strain. Although It felt like I was being held together with tape and chewing gum, we managed to navigate that last stretch. Looking back, if the injury had hit any sooner, I may have lost too much conditioning to compete at all. As it was, I hadn’t truly “touched a weight in anger” for three weeks by the time Worlds arrived.

Those last few weeks taught me how critical tapering really is. It’s not just the icing on the cake—it’s the final touch that helps you peak mentally and physically on competition day. This phase ties off the strength block, polishes technique, and balances recovery just right so you don’t lose touch with the bar. It’s a fine balance, more art than science, and every time is different. This time, it was massively different.

 

Staying Mentally Focused Through It All

So, what kept me going? Knowing that I’d already done the bulk of the work and that, even if I couldn’t be at my best, I’d still give a solid performance. Before my shoulder went, I felt confident I could bounce back after the illness, but that pop in my shoulder was a blow to my confidence. I never would have predicted it. My back, my knee, maybe even a glute—but not my shoulder. Up until that moment, I’d been tracking toward a PB on bench. The enforced rest had left my shoulders feeling the best they had in years. And then … boom.

 

 

This 150kg bench press attempt again demonstrated the work I'd put in, leaving me confident that I was on track for a big performance before the unexpected setback

 

But, after the initial shock of it all, I was able to draw on some well-practiced reserves. I kept reminding myself that I’ve done this before, and I can do it again, even as those intrusive doubts came knocking on my door. If nothing else, those weeks reminded me that resilience isn’t about perfection—it’s about getting up there, even when everything feels against you.

 

 

With all the preparation done, it was time to step onto the world stage—battered, bruised, and undeniably broken, but determined to fight through. The energy in the room, the weight of expectations, and the thrill of competition pushed me to my limits. Episode 5 takes you behind the scenes of my performance at the World Powerlifting Championships—every lift, every moment, and everything it took for me to punch the face of gravity. Stay tuned …

Have you ever faced a major setback during your training? Share your story below—I’d love to hear how you overcame it!