Ryan Wheal

Name
Ryan Wheal

Age
23

Gym you train at and location:
RAF Brampton & RAF Wyton Station Gyms, also A-Max Extreme in Cambridge.

Q.1 Why did you start powerlifting and did you have any goals of competing to begin with?
My Grandad was an ex-boxer in the Paras turned bodybuilder and then started competing in strongman.  He got me into weights from a young age when I used to train with him in the garden but I didn't start any serious training until I was around 20.  I've only been powerlifting for around 2 years, but now know this is the track I want to lead.  I had no idea about the sport until I stated training with Matt Saunders (11x World Powerlifting Champion).  He saw potential in me and I entered my first competition in Oct 06 and won it.
  
Q.2 What is your current training schedule like? How does it differ between pre-contest and off season? Do you do much cardio work?
Mon - Bench with assistance chest & tricep exercises
Tues - Off
Wed - Deadlift with assistance back exercises
Thurs - Squat with assistance leg exercises
Fri - Off
Sat - Shoulder Press with assistance shoulder and bicep exercises
Sun - Off
 
I try and keep my sets per exercise between 3 - 6 and the reps around 6-12 (obviously lower reps for heavier sets).  I train quite a lot like a bodybuilder off competition season, but 6 weeks out of comp I'll start to drop the reps and up the weight (as seen below):
6 weeks out - Sets of 5 reps
5 weeks out - Sets of 4 reps
4 weeks out - Sets of 3 reps
3 weeks out - 90% 1RM doubles
2 weeks out - Single lifts, max effort
1 weeks out - Have this week off to rest and repair.
 
Q.3 How long have you been competing? 
Just under 2 years.
 
Q.4 What are your main competitive achievements?
Current (2008) British 90kg Single Lift Champion
'07 RAF Powerlifting Champion
BDFPA British Single Lift Record Holder
BDFPA European Single Lift Record Holder
BDFPA World Single Lift Record Holder
BDFPA British Powerlifting Record Holder
BDFPA European Powerlifting Record Holder
Military/Police and Fire British Single Lift Record Holder
Military/Police and Fire European Single Lift Record Holder
Military/Police and Fire World Single Lift Record Holder
Military/Police and Fire British Powerlifting Record Holder
Military/Police and Fire European Powerlifting Record Holder
Military/Police and Fire World Powerlifting Record Holder 
 
Q.6 What was your inspiration to join the RAF and what is your job?
Both my Grandad and Father were in the Forces and I'd always been fascinated by the stories of their travels.  The RAF had always appealed to me, I was unsure what I wanted in life when I left college, so the RAF was an almost natural step for me.  I've been in for just over 5 years serving as an Imagery Analyst and I've loved every minute of it.  
 
Q.7 What are your current competitive goals?
To be the youngest and lightest person in the BDFPA to deadlift 300kg.  I hope to win gold and break my own WR deadlift by at least 5kg at this years World Single Lift Championships and win best pound for pound lifter of the entire competition.  Since I shall be 24 in December, I'll be moving from the Junior to Open 90kg class and will be lifting against people with 15 years of lifting on me.  Even with this in mind, I still hope to place top 3 at the British, European and World Championships in 2009. 

Q.8 Why do you feel you have been able to make continuous gains over the years?
I feel that having a fairly clean, healthy diet combined with hard training and taking the right supplements have helped me achieve my goals over the last couple of years.  Dedication is definitely the key to getting where you want to be!
 
Q.9 What supplements do you use?
Currently in training for the Worlds, I'm just eating like a horse and consuming as much protein as possible.  I normally have about 3 protein shakes throughout the day.  Previously I've seen good gains from taking creatine and glutamine. 
 
Q.10 How much do you feel supplements and sports nutrition help your training?
Greatly, a good diet combined with the correct choice of supplements and hard training can see your PB's quickly become a training weight. 
 
Q.11 What is it that motivates you through a hard session?
Knowing that someone else is out there training as hard as I am to take a spot on the podium.  If you miss just one training session every other week, in a years time that other person now has 26 more sessions down the gym under his belt and will no doubt out perform you.  This is what drives me to with the ambition to be the best competitor I can be.  Also some good gym music is essential!

I’d like to say thanks to a few people:
My great family especially my #1 supports, my Mum and my Nan.  Matt Saunders for training me hard and constantly pushing me to achieve.  Horner, Lyndon and Big James for dragging me down the gym when I'm feeling Lazy.  Katie for keeping me grounded.  All my friends for their continual support and lastly the RAF for giving me opportunities I would never have had out in Civi street.