Ader wrote:My 242.5Kg deadlift today




Sorry about the crap muscle pose

Very nice. I thought you might have psyched yourself out of it after taking a long time to start the lift once you addressed the bar, but you got it.

What weight are you now?

health4ni wrote: Very nice. I thought you might have psyched yourself out of it after taking a long time to start the lift once you addressed the bar, but you got it.

What weight are you now?

Cheers

The slow start is 'cos I'm using the suit and still not used to it lol - I'm not even sure it really helps on the. deadlift that much

Anyhow I am now down to about 82/83Kg having given up on trying to bulk up to the 90Kg class - I got up to 84/85Kg but was finding hard and so I've just cut back a bit and tbh have lost 2/3Kg pretty easily! I was just under 82Kg after I trained last night and was ajust over 82Kg this morning when I woke up.

I am going to start eating slightly more again to try stabilise myself at this weight. A bit of trial and error should get me there - I don't go for accurate calorie / macro counting so it's a bit tiouchy feely.

I am doing this PLing for 'fun' and for my own sense of achievement - the reason I went up in weight originally was becasue I hadn't wanted to be weight watching as it's too much like hard work lol - But then decided if I wsa going to go in the 90's I might as well bulk up but I now realsie that's just as much hard work plus I was bloated and 'fat' so have back tracked and decided 82.5Kg is teh palce to be and I think I can be there withn much less effort than trying to bulk up to 90!

PS - My only slight problem atm is my blood sugar levels are a tad low (have this thing where after lunch I am vrtually asleep and simply cannot (I mean that literally it's really bad sometimes) keep awake - haven't had this for a long time! So the sooner I start eating a bit more the better - And i've only cut back my food a little bit! I'm obviously more sensitive than I though

Thursday 9 September

Heavy squat & rack pull session today

Squats
70 x 5 x 2
120 x 3 x 2
170 x 2 x 2
Wraps on
210 x 2 x 1
235 x 2 x 1 - Big Pb double
Kit off
170 x 2 x 1 - Was intending to do 4 or 5 reps but quickly realsied I was totally shattered after the 235 and my legs were 'gone' lol

Rack Pulls - Pins 4th hole on rack
120 x 5 x 1
170 x 5 x 1
220 x 2 x 1
260 x 4 x 2 - 1st set standing on 4 sheets of ply - 2nd set standing on block

Jack Knives
20 x 3

Total tonnage / reps 7,300 / 46
Intensity 158.70

Very pleased with today's session, but it killed me

Here's the 235 video - Depth is a bit crap though

Morning after update ...

Interestingly it's my midriff that aches most this morning plus my right trap

So my core strength needs to improve - you can see I'm a bit wobbly in the vid!

The trap ache is 'cos I tweaked it on my last rack pull and it goes back to when I injured my collar bone doing too heavy 1/4 jerks in my oly lifting days - Funny how these things come back to haunt you!

New problem is now I've got into weight loss mode it just keeps on going - I was about 81.5Kg this morning and that depsite having a pre bed protein shake to try to curtail it So added a protein shake on top of my brekkie this morning - Hopefully that'll help

ps - My scales told me I was 11% fat too which is the lowest they've ever rerded me at - I'm normally at least 12 and often up at 14/15 - Would be interested to do a proper fat test to see what it really is - Calipers anyone?

Sunday 12 September

Some deadlifts but not many benches today ...

Sunday 12 September

Deadlift
70 x 3 x 3
120 x 3 x 2
170 x 2 x 1
205 x 1 x 1
225 x 2 x 1 - Went up nice


Speed work
190 x 3 x 3

Power Shrugs
175 x 2 x 1

SLDL
175 x 5 x 2

Bench
60 x 5 x 2
90 x 2 x 1

Shirt on - To high block
90 x 2 x 1
140 x 2 x 1
Had to stop there- I have done somehting to my collar bone area / trap or somehting - Happened after Thursday's session - Don't know if the tight squat suit set it off or the rack pulls but it was too uncomfortable to do anything remotely heavy on the bench so decided to quit and see how it feels. My whole right trap / neck / collar bone feels horrible Almost like it wants to cramp but wonlt quite do do it.

Total tonnage / reps 7,395 / 57
Intensity 129.74


DLs went weell even though I had some discomfort in the right collar bone but benches were a blow. Hey ho hopefuly it'll go soon and I'll be up for a real good bench session on Wednesday - Am supposed to be going for 145 / 147.5 for triples or doubles, but wonlt be a chance if whatever's up hasn't got better

Great squats, really good. If you want callipers, ebyas the place, dirt cheap.

Cheers SI - May look into that but I was back up to 83Kg and 15% BF on the scales this morning - A nice big Paella last night (compliments of the father in law), cherry pie & cream, strawberry flan, cheese and lashings of red wine will do that to you though

Oh -Collar bone area still achey but not as bad as it was - I know there are a lot of nerves in that area so am wondering if the tight squat suit impinged a nerve - I've had this, or similar, from using a laptop bag loaded up with files and crap to/from work in the past (though never really knew what it was)- So that's my current best guess - Ice and anti inflams I reckon. Damned annoying though.

Thats rubbish about your collar bone, maybe a bruised bone?

Coop_de_Ville wrote:Thats rubbish about your collar bone, maybe a bruised bone?

But how would I have bruised it? I haven't had a knock or anything there since god knows when!!!

For your comp in a few weeks, is the max (low rep) work going to stop soon? I've read a fair bit recently about how many top Powerlifters actually don't deadlift 3-4 weeks out fro a comp. Seems like it works well. I personally have found that when I don't dl for a while then do the session is great and I tend to lift more than expected. Just a thought.

wrt collarbone: prob some damage to the soft tissue around the area. There are quite a few small muscular attachments to the collarbone. Maybe a slight tendon strain.

health4ni wrote:For your comp in a few weeks, is the max (low rep) work going to stop soon? I've read a fair bit recently about how many top Powerlifters actually don't deadlift 3-4 weeks out fro a comp. Seems like it works well. I personally have found that when I don't dl for a while then do the session is great and I tend to lift more than expected. Just a thought.

wrt collarbone: prob some damage to the soft tissue around the area. There are quite a few small muscular attachments to the collarbone. Maybe a slight tendon strain.

I normally lift heavy up to 2 weeks out - Then week before do a half heavy lift

Re collar bone - Annoying, but as you say probably soft tissue - Seems much better today so the ice, anti inflams and self massage has helped.

Monday 13 September

Did a quick squat session and some light benches to work my sore collar bone..

Squat
70 x 5 x 2

Bench squats
120 x 5 x 1
170 x 3 x 1
190 x 3 x 2

Squats
120 x 5 x 1
140 x 3 x 3

Bench Press
60 x 5 x 2
90 x 2 x 2

Was too sore to do much benching but wanted to work around the 'pain' to see / get some ideas on what was up. Didn't affect teh squat at all - I could feel it was uncomfortable but no problem at all.

Anyhow I now remember that when I was having physio on my shoulder, one of them reckoned that I had a slightly raised first rib so my earlier comments re nerves was correct I reckon, as what was happening then, and I suspect happening now, is that some nerves & stuff were caught between the rib and collar bone - then stuff starts to swell to protect it and that makes it worse and so on (I guess). Also explains why my right arm is a bit 'tingly'.

This does make sense as carrying a heavy laptop bag filled with files (& a laptop etc) is what was causing the issue before and haven't done that for ages so no problems. The tight squat suit last week will have compressed me and hence the collar bone into the rib and started it all off - That's what I now reckon anyway. I sort of know some stuff to do to help manipulate and alleviate so I'll try that out and see how I feel after squatting on Thursday with the suit. I just need to get my body used to this and then I'll be ok - If not I'll have to quit equipped lifting I guess

Have been recommended a physio in Walton who allegedly works with some English youth team (not sure if it's footie or rugby) and has some connection with Quins so is apparently good. If It kicks off again I may go see what he can do to help

So last night after training I alternated Ice and heat packs and did some manipulation and it feels much better - Only issue was I woke up early feeling uncomfortable from lying on it - and presumably re-compressing it all. Manipulation at the desk today is helping (but people must be wondering what the hell I'm doing lol) so am feeling better about the whole thing

Thursday 16 September

Another squat sesison with some rack pulls and light bench thrown in - Still suffering with the 'pain' around my collar bone

Squat - Suit on
70 x 5 x 2
120 x 3 x 1
160 x 3 x 1
Wraps on
200 x 2 x 1
225 x 1 x 1
245 x 1 x 1 - PB and just over 3 x BW

Rack Pulls - Pin on 4th hole - Block plus 4 x sheets of ply
120 x 5 x 1
160 x 3 x 1
200 x 2 x 2
240 x 2 x 1
260 x 2 x 2
Really struggled with these as 'collar bone' was hurting so much - Obviously some muscle or other in that area that gets used doing pulls

Bench Press
60 x 5 x 2
80 x 3 x 1
100 x 3 x 2
120 x Fail - Too sore
100 x 3 x 1

And that was it - Real lot of discomfort now even though I iced it and stuff after I got home - No problem on the squats but the rack pulls and bench were horrible. I had to ease the bar up on the rack pulls so no momentum at all - I normally rip it up at the start! - Only good thing about that was it did make me work hard at the top Was aiming for triples but simply not on today.

3XBW squat is pretty impressive mate.

Looks like you've made some big strength gains all round, since I last looked at your journal.

Richard wrote:3XBW squat is pretty impressive mate.

Looks like you've made some big strength gains all round, since I last looked at your journal.

Cheers Richard, but it was suited & wrapped mind!

Catch up re deadlift yesterday & squats today ...

Saw a physio on Saturday and he suspects I have Toiracic Outlet Syndrome - I'm not 100% convinced it's not just a strained muscle in my neck - He's going to do some more tests when I see him next weekend.

Sunday 19 September

Deadlift
70 x 5 x 2
120 x 3 x 2
160 x 2 x 1
200 x 2 x 1
220 x 1 x 1
235 x 1.5 x 1 - Couldn't wuite get the double as missed the lock out on the 2nd rep
235 x 1 x 1 - Just to prove I could get another
Collar bone area is still sore so was alering my form a bit top avoid the discomfort as much as possble and this affected my lock out - Hey ho Still happy with what I got

Speed work
175 x 3 x 3

Power Shrugs
190 x 5 x 2

SLDL - Standing on 4 sheet of ply
190 x 4 x 1 - Aim was 5 reps but blew out at 4
190 x 2 x 1 - Blew out at 2 this time

Pull downs
70 x 5 x 1
80 x 5 x 2

Total tonnage / reps 8,830 / 64
Intensity 137.97

And that was Sunday.

Monday 20 September

Bench squat - Incl 30Kg chains
90 x 5 x 2
130 x 3 x 1
170 x 3 x 1
190 x 3 x 1
210 x 2 x 1
230 x 2 x 1 - Huge lift for me - Well pleased

Squats - Incl 30Kg chains
130 x 3 x 1
150 x 3 x 1
170 x 3 x 2

Bench Press
60 x 5 x 2
100 x 3 x 2

Total tonnage / reps 6,310 / 51
Intensity 123.73

Squats were good today - Still uncomfortable with the neck/collar bone issue but not to bad when doing squats - Bench was a bit naff though. Chains on the squats are interesting especially as they were completely off the ground at the top so a bit of a pendulum going on - Must be good for stability/core

Wednesday 22 September

Quick bench sessiojn - Had to do single reps once it got heavy as my collar bone thing is still to uncomfortable

Bench
60 x 8 x 2
90 x 5 x 2

Shirt on - High block
130 x 1 x 1
150 x 1 x 1
160 x 1 x 1
175 x 1 x 1

Seated shoulder press
45 x 6 x 2
50 x 6 x 2

Total tonnage / reps 3,615 / 54
Intensity 66.94

And that was it short quick but painful lol

Collar bone problems are horrid. I broke mine and it took ages to mend properly. Be careful and let the pain die down

Thursday 23 September

Squat session toinight - not many reps but intense - Didn't quite go to plan

Squats
70 x 5 x 2
120 x 3 x 2
160 x 2 x 1
Wraps on
200 x 1 x 1
230 x Failed - Off balance forward - Thank god the racks were there lol
230 x 1 x 1
250 x 1 x 1 - Stood up with it but was off balance and had to step back at the top- Technically a fail


Total tonnage / reps 2,420 / 21 - Hah ha - 21 reps in total lol
Intensity 115.24

Was all over the place today - Only reasons I can think are 1) the injury I'm carrying which is off putting and 2) I did my wraps different today which I think may have changed the rebound and hence put my timing out - I was feeling crap too - But at the end of the day I was not on form and can't afford that!

Pissed off about the 250 - I was strong and got up easy enough but had pushed back slightly and was off balance - which is annoying as I've been working hard to NOT do that and haven't done that for ages

Sunday 26 September


Saw physio yesterday and it's a neck muscle that I've somehow screwed - had some TENs/AMS doen one it - very weird haveing your muscle twitch away all my itself - Plus some massger type work - Very achey all night.

Was u half the night with my ill daughter

So all in all some good preaprations for today's session

Strarted off with some squats after Thursday's crappy session a- Wanted to get my confidence back and practice my wraps ...

Squat
70 x 5 x 2
100 x 3 x 1
140 x 2 x 1
Straps up
180 x 1 x 1 - Nowhere near depth but no surprise with only 180 on the bar
Wraps on here I think
220 x 1 x 1 - Still not depth - Need more wight!
245 x 1 x 1 - Very nice

Deadlift
120 x 3 x 2
170 x 2 x 1
200 x 1 x 1
225 x 1 x 1
245 x 1 x 1 - PB

Bench
60 x 3 x 2
100 x 1 x 1
Very light to stretch out - But my neck thingey was too sore so had to stop!!!

Did some light pull downs to stretch out but can't remember what

Total tonnage / reps 4,115 / 36
Intensity 114.31

Weighed in at about 82.3Kg so slightly heavier than I have been - but a good weight to be.

Pissed off with my neck ' collar bone thing - No idea how I'm going to get a bench in ATM - I can probably grit my teeth and do 100 raw, but that will be really disappointing as I was hoping for a 160 or so with the shirt on.

Next session is Wednesday - I'll do some half serious squats maybe up to 230 - May go more if I feel good - I would like to get a sold 250/260 before the comp'. Will bench if I feel ok but will probably not risk it and hopefully be able to do some benching next weekend - Just have to wait & hope.

Oh and lastly mustn't forget... I was very pleased with my 245 DL PB - I think it was teh blue suit & socks that nailed it

Good PB. Next time, but some spare blue socks and stuff them down your pants.... Try it, you won't be disappointed

My 245 video



Thos navy blue socks are the DB

Wednesday 29 September

Didn't train Monday as I';d squated and DL'd on Sunday. So squatted today

Squat
70 x 3 x 1
Suit on straps down
70 x 3 x 1
100 x 3 x 1
140 x 3 x 1
Straps up
180 x 2 x 1
Wraps on
220 x 1 x 1

Was persuaded to leave it there even though the 220 wasn't depth - I'd wanted to do 245 but since I've nailed that the last 2 sessions I did it, I was persuaded there was no point and to leave it for the comp! I will probably open on 240/245

Bench squats - A good 2-3 inches above //
245 x 2 x 1 - BOOM
270 x 2 x 1 - BOOM BOOM

Total tonnage / reps 2,750 / 19
Intensity 144.74


So now I know what 270 feels like on my back - And the 2 reps to the bench were really strong - So in my mind I'm now thinking open 240/245 - go to 260 and then maybe 270 if all's gone well - I'll probably get told that's too ambitious but will see on the day - I think I have to open on at least 240 or I won't get the depth!

Still can't bench - I actually did some 60Kg benches but it hurt - I then tried some 60Kg inclines - No pain at all! SO maybe tomorrow or Friday I may go down the gym and do some inclines and tricep work. Am hoping I'll be able to go for some benches on Sunday or early next week with the shirt. Worst case in my mind is on the day I do a token 60 - 100Kg bench - I can get through the pain/discomfort with that on the bar I know and that should still give me a half decent total if my squat & DL goes well (I have a 260+ Squat and 250 DL in my mind)- Just 50-70Kg less than I was hoping

Well I went in my first equipped competition on Saturday.

Didn't go to plan as always but reasonably pleased.

Boy was it fast though I hardly ad time to de wrap and wrap up between lifts - A real rush. The whole 10 lifters did the full 3 squats in about 20 minutes!!

I knew a big/decent total wasn't likely becasue I can't bench properly b ut here's how it went


Squat
230Kg opener - 3 whites
247.5Kg - 3 whites
257.5 - Ass came up to fast and couldn't get hips back under - So good out the hole but not enough back/glute strength to correct the bad position - Fail

bench
140 opener - gritted my teeth & went for it - OK - Was going to stop there but decided to try one more ..
142.5- Too painful - total failure lol

Deadlift
230 opener - Nice
245 - Too much on teh day - relasied after that the 257.5 squat atempt had knackered my back!
245 - A pretty lame attempt tbh

Total was 617.5Kg and I came 2nd

The guy that won got a 650 total I think - I beat him on the squat by 10/15Kg - can't remember which now - But he had 25Kg on me on the bench with 165 - He then pulled a final 255Kg deadlift after failing at 240 - I'd gone for 245 as I'd have nabbed him if he failed at 240 - tactically the right move but then he went & pulled 255 and stuffed me by miles.

My next comp' is the divisional qualifiers in January and then the Brits in April - British equipped is in Glasgow next year so that could be a good fun weekend I've already qualified with the 617Kg total so I just have to turn up and do 3 lifts at the divisionals lol I also have to fit a ski trip in in February I have decided

Am having this week off as I have to let this neck injury heal so I can start benching again - Plus I'm knackered

Medium term I may skip benches and stick to inclines and triecp work - maybe light flyes too till I'm sure it's ok. Dl's I am thinking a wave build up from now to April starting at triples and then reducing down to doubles and finally singles - Probably a similar approach on squats. I have a week to think about it.