Road to nationals

[ApriliaRS]

Have decided to start a new journal on here after i pretty much lost track of the other one. Have had one going on the powerhouse forum for a while but might as well have one here too - always good to get critique etc from anyone.

As you may have guessed i'm a powerlifter, training for the Nationals in August up in Auckland. Will start off with a write-up of my last comp:

Weighed in at 79.7kg, with a slightly full stomach and a bit of water in me. So sub-junior 82.5s.

Squat:

1st - 170kg 2 whites (knee wraps and belt) - this flew up, flet much lighter than my last few warmups, good start to the comp. Red for one of my feet moving, supposedly...

2nd - 185kg 3 whites (knee wraps and belt) - by far the best squat i have ever done, really solid efficient form and from looking at the videos i just wish i squatted like this all the time. Came up quickly and felt light

3rd - 195kg 3 reds (knee wraps and belt) - this would have been a 45kg comp PB and 2.5kg gym PB. I got the reds for depth, and i couldn't quite work out what i'd done but after watching the video a few times it's obvious i really screwed up my form when i was descending. I rocked back onto my heels just before hitting parallel and this made it impossible to hit depth, still came up smoothly though so not too worried - would have had it on a better day.

Bench:

1st - 95kg - 3 whites - Easy as! Flew up. Kinda forgot my shoes though...so had to rush a bit haha

2nd - 105kg - 3 whites - Equal PB. came up really well, nice and smooth and fairly even extension. Really pleased with this, bodes well for a descent increase soon.

3rd - 110kg - 3 reds - Actually pretty happy with this, looking back on it. Managed to get it quite a way off my chest but left arm just couldnt lock it out. I think i'll have this pretty soon, just have to keep tighter and use some more leg drive.

Deadlift:

1st - 180kg - 2 whites - Came up quickly, over extended at lockout though so knees bent a little. Probably too light for my opener in hindsight.

2nd - 195kg - 3 whites - Equal PB. Descent speed but still over emphasised the lockout.

3rd - 210kg - 3 whites (?) - 15kg PB, so so so happy with this! Needed the 210kg to make my goal total of 500kg raw, and got it. Wasn't too slow either, probably had another 5 or 10kg in me. Couldn't move my thumb afterwards though, had me fairly worried... I think the tendons on my overhand arm just locked up, my thumb was clamped to my palm for a good 5 minutes while we iced and massaged it, seems ok now though. Watching the video's a good laugh haha.

Total: 500kg RAW!

Really pleased with this comp, felt like almost everything was coming together. 75kg PB total since last December. Came second in my class, but this really doesn't bother me - it was to Brett haha. And anyway, at the December comp he was 90kg ahead of me, today only 10kg - i'll catch him soon.

Some pretty awesome lifting yesterday, especially Shannon. Really impressed with his comeback after ditching his first squat so dramatically. Went on to get a 520kg total - well done, and congrats on keeping up with my squat and deadlift haha, damn your epic bench! And of course well done to the rest of the mohawk crew - big comp PB for Quigley, and solid deadlifting by Dave.

Video is here: http://www.youtube.com/watch?v=ng7Ums9_XD0&eurl=http%3A%2F%2Fwww%2Epowerhousegym%2Eco%2Enz%2Fgymforum%2Fviewthread%2Ephp%3Ftid%3D1342%26page%3D4&feature=player_embedded

No longer have the mohawk unfortunately haha.

Anyway, training of late has been going pretty well. Just started training in some loose-ish gear, so still in the early stages of learning that. Looking for a 600kg equipped total at Nationals, but this is farily optimistic - NZ record is 550kg in the 82.5kg class (which i should be in...hopefully. But the pies disagree.)

Some training to follow

[ApriliaRS]

Starting at my first workout post-CDs:

28/04/09

Training yesterday, first time back in the gym since the comp.

Tried out Dave's squat suit, just played around with some singles to see how it felt - got 180 an inch or two above parallel, then went 200 with wraps and didn't sit back enough so no where near parallel haha. Suit felt much better than i thought it would, rack was set up too high though and that plus having to have a fairly high bar position made the walkouts pretty shaky and unstable. Looking forward to training in it though!

Did 3x10 calf raises at 40kg - as recomended for ankle rehad by the physio.

Then suit back on and 60kg on the Dl bar - just experimenting with whether i can reach the bar in it. Definately can, and so much pop off the floor, it really suprised me haha. Back a bit rounded though, will work on arching more.

As a side note, some of you may have seen my various minor injuries at the comp: Looks like i burst some blood vessels in my right calf on the first squat (pretty much better now), and as for the locked up thumb after my final DL - physio thinks it was either dislocated or just severe muslce spasms in my forearm , still feels a bit stiff and weird.

Anyway, will be starting back on the Westside bandwaggon next week - training in gear up to nationals, then raw for the House Open.

[ApriliaRS]

29/04/09

Went to the gym yesterday, wasn't going to go but Quigley wanted to. Just played around with the suit and a few light deadlifts to see how it felt - so much faster. Then a few hammer curls and being dragged around on the sled for a bit haha

30/04/09

Went in to train in the bench shirt today, only the second time using it. Warmed up to 80kg then put on the shirt + 3 boards at 100kg, easy triple. Then 110x3 to 2 boards and 115x1 to 1 board - felt good, more stable than last time i tried the shirt (might be the extra 4kgs i've put on haha). Only problem was my elbow tendonitis (both elbows...) and crunched up wrists were getting a bit sore. Went for 120x1 to the chest, first one terrible and didn't get anywhere close to touching, second one my elbows just couldn't handle it. A bit disappointed with this as last time i tried the shirt (maybe 2 or 3 months ago) i got 120 to the chest a few times and pressed it. Seeing as my bench is about 10kg higher now, i figured it would be all good - i guess not.

Did some rehab stuff to get my elbows nice and warm, made them feel heaps better.

DB press with purple bands: 20x12, 40x10, 50x10, 8, 6, 6, 20x10x2

Tricep pushdowns: 90x30x6 - So much volume haha, nice and light though

Calf raises (ankle rehab): 30x10x5

Shrugs: 20x20, 60x20, 100x6x6

All good, not pleased with bench but once i've sorted the joints it'll be good.

[ApriliaRS]

1/05/09

Awesome workout yesterday, first time doing some heavy deadlifts in the suit.

Deadlift: 60x5, 100x3, 130x3, 160x3, 180x1, 200x1, 215x1 (PB) - Felt really strong, 215 wasn't too difficult but having a bit of trouble with the bar getting caught on the bottom of the suit at lockout. All good though, deffinately got 220-225 in me.

GHR: BWx10x3 - First time doing these in aaages, sore!

Weighted planks: BWx30s, 20kgx30s, 40kgx20s, 60kgx30s - Intense, still feeling it a bit from last time too

Pull-down abs: 40x10x3 - Not too heavy

Looking forward to ME squat on Sunday!

4/05/09

ME Squat

Squat: 20x10, 60x5, 100x5, 120x5, 140x3 (Suit on, straps down), 160x3 (Straps up), 180x3 (Add knee wraps) - Widened stance a bit for the warmups but it really wasnt feeling to good so brought it back in, subsequently had real trouble sitting back enough on the heavy set. First two reps were almost to depth i think, third was terrible!

Hanging leg raises: 3x12

There were meant to be GHRs and some pulldown abs in there but hamstrings and core were still pretty sore from the previous workout.

Anyway, lots to think about there with the gear - will really have to force myself to sit back more, and slowly widen my stance a bit I think.

[ApriliaRS]

4/05/09

So just been to the physio, bit of an update on injuries:

Ankle - Getting better slowly, still fairly unstable and a bit tender. Calf has loosened up though.

Thumb - Dislocated it on my last DL (can kinda see it on the video, when i release the bar it looks like i have no thumb haha), went back into place a few minutes later. Slightly limited range of motion now, and tendons down the side are tender. Keeps locking up and clicking, but no pain lifting.

Elbows - Tendonitis in both elbows, made worse by compression of the T4 vertebra (supposedly). Physio worked out some of the tightness and then clicked my spine (sounded horrible ). Back feels fine, hopefully elbows will be ok benching tommorow - not sore at the moment.

Right Calf - Just burst some capilaries on my first squat, fine now

Apart from that lot, and a pretty descent cough, i'm feeling great haha. Have another physio on Thursday to look further at my elbows.

5/05/09

ME Bench

-2 Board - Warmups, 100x3, 115x3, 3 - With shirt, feeling good when i built up the courage to descend quickly

-Close grip - 60x5, 80x5, 90x3, 95x3 - Not too bad

-DB Bench - 40+purple bandsx10, 60x10, 80x6 - Easy, elbow feeling a bit tender though

-Bent over rows - 20x12, 60x12, 80x6, 6, 6, 6 - Good

-Seated rows - 80x10, 8, 6, 6

So, pretty average workout really. Forgot my program and couldn't remember what i was meant to be doing apart from the board presses. On a more positive note, the shirts starting to feel much more natural and my elbows weren't feeling too bad at all.

[ApriliaRS]

6/05/09

Wasn't meant to train today but Quigley was going in so i did too haha. Played around with some oly stuff and did some light incline bench to warm up my shoulders - a bit sore from Tuesday.

7/05/09

So physio for the elbows this morning - fairly painful, but hopefully worth it. Have another appointment on Monday.

As for todays workout, was meant to be DE Squat but after a long chat with Warren yesterday about the pros and cons of Westside I have decided to run the Pavell/Simmons DL program again with plenty of single squats and some shirted benching + speed work - should be great, starts on Monday. So today was a bit of everything, getting to know the gear a bit better and trying to sit back more with the suit on when squatting.

-DL - 60x5, 90x5, 120x3, 140x3, 170x3, 185x3 - Really not feeling this today, so didn't push too far. Was trying to focus on keeping my hips down. Tried a few sumo reps too, 185 felt blargh...

-Squat to 12" box - 20x12, 60x3, 80x3, 100x3, 120x3, 140x3, 160x3, 170x1, 180x1, 190x1 - Felt great, put the suit with straps down on at 120, then knee wraps at 180. Kept the straps down as it was feeling really good. 30kg PB haha, but havn't box squatted for a good 3 months.

-Reverse hypers - 100x8x3 - First time doing them in ages, man i hate them...

-Ezy bar curls - 20x25x4 - Warren caught me doing these haha - it's for my elbows

-Shrugs - 20x20, 60x15, 100x6x3 - Easy but stopped here, didn't want my thumb to pop out again...

Awesome workout

[SoaringSwine]

Mind of a 17 year old, injuries and lifting face of a 71 year old.

[ApriliaRS]

Sad isn't it?

[ApriliaRS]

Man i'm good at updating this log...

Anyway, still training - been doing a few 5 day a week deadlift programs. Unfortunately dropped a 220kg squat over my head at a novice compa 2 weeks ago, ended up in hospital with a suspected broken neck...after all sorts of X-rays and CT scans it seems it wasn't broken - so back into training a few days ago. Still heading to nationals.

[jono]

Man i'm good at updating this log...

Anyway, still training - been doing a few 5 day a week deadlift programs. Unfortunately dropped a 220kg squat over my head at a novice compa 2 weeks ago, ended up in hospital with a suspected broken neck...after all sorts of X-rays and CT scans it seems it wasn't broken - so back into training a few days ago. Still heading to nationals.

Take it easy man .. longevity = good