John Bott On His IPA Worlds

John Bott comments on his performance at last weekend's IPA Worlds held in York, Pennsylvania. Bott totalled 2,150 pounds at 275.

By the “Grace of God” I was finally able to have the kind of day that I can be proud of (for this week at least)! In my heart, I know I have been capable of totaling 2100-2200 for the past five years, but unfortunately either injury, training mistakes on my part, or lack of faith in God and myself has caused me to fall short of these goals. Up until this meet, I was having a very difficult time putting a complete meet together.
2002 IPA Nationals, Columbus, Ohio - 855,555(pr),640,2050(pr) (passed third attempt squat because I was still “afraid” of getting hurt again and then missed a 690 deadlift for 2100)
2003 IPA World Cup, Harrisburg, PA – could not lift because I re-injured left adductor that I tore in 1995.
2004 APF Rex Road Memorial, Lake George, NY – 900(pr),530,630, 2060(pr) (only made one bench and then ruptured my right bicep tendon locking out an easy 630 deadlift)
2006 IPA World Cup, York, PA – 845,565(pr),660,2070(pr) (passed third attempt squat when “fear” of getting hurt again hit me when my second attempt didn’t feel great and then proceeded to drop 690 again for 2100)
As DMX says in the song, “Lord Give Me A Sign”, you can see that “the walk has been hard, I know you haven’t left me but I feel like I’m alone, I’m a big boy now but I still not grown, I’m still going through it, the pain and the hurt, soaking up trouble like rain in the dirt, I know I can stop the rain with just one mention of my saviors name, in the name of Jesus, devil I rebuke you for what I’ve gone through, but all that stops right here, as long as the Lord’s in my life I shall have no fear!” This may sound corny to some, but this song/belief was my “mantra” for this meet.
I put the time into my training and I was as nervous as I ever was, in terms of getting hurt or worse yet, performing poorly, but I was confident that the Lord would protect me! Thank you……………………….
As much as I believe the Lord was with me on this day, I know that I couldn’t have made it to the meet without the tremendous support system that I have! My wife and daughter (Maria and Samantha) put up with my OCD, 24/7, and that only intensifies as I get ready a meet. I love them and wouldn’t be still plugging away without their prayers and blessings. They have certainly put this sport into perspective for me! My training partners (Damon, Chris, Dave, John, and Andy) are very committed to our group and always willing to make adjustments to our schedule to fit my “family” obligations. If I didn’t have these guys and didn’t see the “fire in their eyes”, I don’t know if I’d still be powerlifting. They make it easy for me to keep coming back for more, because I don’t have to travel for every workout, they come to me. People like Mike Stuchiner,Bob Youngs,Paul Childress, Billy Mimnaugh, Matt Wilson, Sandy and Zane McCaslin, Henri Skiba, and many others continually call to see how my training is going and wish me the best. I will never forget my roots and will be grateful forever to my first “strength coach”, Ira Wolfe, and to the entire gang at Iron Island Gym, in Oceanside, NY and anyone who has ever trained with me at my home gym, “Eastside BB Club”. Lastly, I’d like to thank Dave and Tracey Tate and Jim Wendler for welcoming me aboard during the growing stages of Elitefts and supporting me in any way possible! I just wish that everyone’s life was not so hectic and we could get together more often.
I would like to evaluate my training and meet attempts and make comments and observations that I think others can benefit from. Before I get into the specific lifts, I want to mention one mistake that I know I made. My bodyweight climbed to 290 during the course of the cycle (not purposely) and we talked briefly about going 308 so that I could achieve my 5Th Elite Total. While that sounds great, my sleep patterns continually got worse and I had a few anxiety attacks during the middle of the night that scared the shit out of me, so I decided to go back to 275 for health reasons and mental well being! The problem is that most of the training was done at 285-290 and the gear was “gansta” tight, for me! I lost the last 10lbs. the week of the meet by just cutting back some, but really couldn’t regain the bloat after weigh-ins because I kept pissing everything out that I put in me. I did not use Lasix to lose the weight, nor did I use IV’s to gain it back. My lesson and advice is this, “if you are not going to set a ‘real’ National or World Record, compete at your training weight, even if that means controlling it during the cycle”, as in my case. I am an idiot because my wife reminded me that Louie gave me this same advice after the 1992 APF Seniors when I went from 236-220 and nothing felt right compared to how it felt in training.

Squat Training and Attempts: You can check out my training log but basically I followed a 2-3 week “DE” wave with a “Suit” workout that gradually increased as the meet approached. I took my last “Suit” workout 4 weeks out from the meet and topped out with an easy 860 in full gear.860 is 95% of the 905(5lb.pr) that I hit at the meet and was my second attempt at the contest. I believe it was easier in training because the suit was tighter, as I weighed 285 that morning before breakfast. I like this approach and the “Suit” workouts definitely paid off for me! Thank you to Matt Wilson for recommending this approach to get me more comfortable in my gear. I did not feel overly explosive during my warm-ups or contest attempts, but the weights did not feel heavy, just slower than I am used to. I believe this is a product of the weight loss (gear not stopping me as much) and the fact that even though I have gone to two heavy days per week I must keep the extra “supplemental” workouts in to the very end to keep the posterior chain strong right up until meet day. I know better than this, but got lazy with the extra “supplemental” workouts because of time constraints and boredom. Many, including the “great” Danny Blankenship (just ask him), felt that I was good for 930 or so. Although that is encouraging to hear, I took 905 because I wanted to get a pr and build a total that was more indicative of my capabilities. Overall the Squat Cycle was successful and will only need some minor revisions, including finding a way to get my quads stronger so that I’m more stable out of the rack. My core is tight/strong, but my legs have a tendency to shake somewhat until I begin to break into my hips.

Bench Press Training and Attempts: Again you can check out my training log, but basically I alternated a “DE” workout with a “ME” workout and gradually increased the frequency of my “Shirt” workouts until I was doing a “Shirt” workout every other week. I don’t think the program is the problem, but I do need to address the top end more without destroying my already beat up elbows and forearms. I also need to find the right shirt for me, one that will let me touch weights that I am capable of making, but still provide support to the top. I need to become a better “Shirt” bencher! What can I say here, I opened with 535 in the bench press, went to 570 for a 5lb pr on my second, and just missed 600 again at the very top. Oh well, this is the fourth time (two times in one BP meet) I have missed this weight in a meet, each time at the top, and I vow to make this or die trying!

Deadlift Training and Attempts: For the exact plan please view my training log, but basically I alternated a “ME” exercise (a deadlift or good morning variation) with a “DE” deadlift (varied the accommodating resistance using different bands, chains, and straight wt.) and then pulled a progressively heavier “Suit” deadlift every 3-4 weeks on the same day that I did a “Suit” squat workout. The highest I pulled off the floor in my suit was 650, four weeks out from the meet. It was done about 30 minutes after doing the 860 squat and was relatively easy and most importantly was not a problem holding at lockout for a few extra seconds! At the contest I had a 1475 subtotal going into the deadlift and therefore needed 625 for 2100. We discussed what I should open with. Some said, “Fucking 625 because I seen you pull this 100’s of times in training and in meets for the past 15 years, then we go straight to your elusive goal of 700!” Being the pessimist that I am I said, “Your right, but if my elbows and forearms are shot I could drop it, and what would that do to my head!” We decided to lower my opener to 560 just to stay in the meet. It felt as easy as it should have and the grip was locked in, so this helped. I pulled 625 just as easy for 2100. We agreed to go to 675 on the third for 2150 and a huge pr total for me. I have been making 5-10 pr totals for the last several years, so I’ll take the 80 lb. pr total and run with it.
I didn’t achieve my top end goal for this meet of 2200, but I’m getting closer and I’m certainly not done yet. I will go back to the drawing board and figure out a way to get there and beyond, one way or another! 930-600-700 is very doable for me.
Now for a reality check! I saw on another powerlifting forum a youngster referred to me as “the old guy with a flat top and glasses did all quality lifts and totaled over 2100+”! Jim, you are right, what does Maria see in me that others don’t! One “younger” powerlifting friend said that he was surprised that I would have a MILF for a wife! Oh well…. Thanks for the compliments!

Warmup Sheet for the IPA World Cup Meet
6/24/2007, in York, PA.
BWT: 275.5

Squat Warmup:
1. Dynamic Warm-up & Mobility work
2. 160x3x3 Metal Power Shoes (great traction)
3. 270x1 Metal Ace Briefs
4. 360x1 Same
5. 470x1 Same
6. 560x1 Canvas Suit (straps down)
7. 670x1 Canvas Suit (straps up and knee wraps)
8. 740x1 Same

1st Attempt: 800
2nd Attempt: 860
3rd Attempt: 905 (PR)

Bench Press Warmup:
1. Dynamic Warm-up & Mobility work
2. 45x5x2 Metal Power Shoes
3. 95x3 Metal “New” Wrist Wraps
4. 135x3x2 Same
5. 245x1 (3B) Same
6. 335x1 (3B) Same
7. 425x1 (2B) Poly Shirt
8. 485x1 (1B) Poly Shirt

1st Attempt: 535
2nd Attempt: 570 (PR)
3rd Attempt: 600 (Miss)

Deadlift Warmup:
1. Dynamic Warm-up & Mobility work
2. 135x3 Metal Power Shoes
3. 225x1 Metal Deadlift Suit (straps down)
4. 315x1 Same
5. 405x1 Metal Deadlift Suit(straps up)
6. 495x1 Same

1st Attempt: 565
2nd Attempt: 625
3rd Attempt: 675

Total: 2150 (PR…….)