Traffix East Depot Manager Dean Horsley was recently crowned British Powerlifting Champion. Fresh from his victory we asked Dean all about it…
Congratulations on becoming British Powerlifting Champion, can you tell us about the competition?
“As with most competitions at the moment it was a struggle for the promoters to get it off the ground due to Covid restrictions but luckily, they pulled it off. The British finals were based in Manchester this year. I qualified for the Brits back in September 2020 in Northampton. When I arrived for my weigh-in there were 14 other competitors in my class, so it was a case of head down and play some mind games. With this only being my 2nd competition none of the other competitors had an idea of my maximum lifts so I was in a good place from the start.
“The competition is run over 3 events (Squat / Bench / Deadlift) with 3 lifts in each event. The first lift is always a light lift just to get numbers on the board, as it’s the overall total over the 3 lifts that give you a final score. With me being the last lifter, I knew I was in a great place before I even started my squat lift, as the 3 lifts tend to work 1st lift numbers on the board, 2nd lift your gym personal best, and the 3rd lift always go for 110% of your max lift. Sometimes it goes up, sometimes it doesn’t, but that’s the risk you take.”
What weight did you lift and is this the heaviest you have lifted?
“All my final lifts were at 110% of my max 1 rep, and luckily for me all final sets went up – albeit with some choice words and growling from myself.”
Squat 1st lift 195kg | Squat 2nd lift 210kg | Squat 3rd lift 215kg
Bench 1st lift 145kg | Bench 2nd lift 155kg | Bench 3rd lift 160kg
Deadlift 1st lift 210kg | Deadlift 2nd lift 235kg | Deadlift 3rd lift 250kg
Leading up to the championship can you describe the training programme you had to follow?
“With most gyms being closed due to the pandemic I had to build one in my garage and fill it with equipment I needed. Luckily, I was able to get hold of all the basics which enabled me to keep training. The program I used was brutal to be honest – 4 days training with 2 days condition work as fitness plays a huge role with gaining strength.
Monday: single leg suitcase deadlift / box jumps step down / GHD Nordic curls / hollow body rocks / deadlift from 2” blocks / bench press / see saw row
Tuesday: walking lunges / single led suitcase deadlift / decline crunch / hollow body hold / front box squat / standing dumbbell shoulder press / seated behind the neck press.
Wednesday: Condition work
Thursday: Single leg balance / forearm plank / Copenhagen plank / back squat / seated overhead tricep extension / bench press.
Friday: walking lunges / dumbbell reverse lunge / broad jump / hollow rocks / deadlift / dumbbell pullover / incline bench press.”
How long have you been lifting and how did it all start?
“This was my second Powerlifting competition, I had been involved in body building for the past 20 years but lost interest in the sport about 3 years ago. Needing to fill that gap my local gym had a chap called Matt Merrick he was offering personal training in powerlifting so I thought I would give it a go for 3 months see if I could get back into lifting after a 3-year break. I instantly got a liking for the sport and it continued from there really. Matt is a great tutor, and with him being a world and British champion himself I knew I was in great hands.”
What advice would you give to anyone thinking of taking up competitive lifting?
“Give it a go! It’s a fun sport with a great atmosphere and can be done with minimum equipment and time. Everyone has an hour to spare, just do it correctly because if done wrong you can severely injure yourself – and if you’re my age lots of cod liver oil and vitamins. Take care of your body and your body will take care of you.”
