My right shoulder is sore from those power cleans etc... GAY!!, It should be gone by Saturday, and if it isn't then, Oh Well, it isn't going to affect my lifting anyway, and the 5 days off before the competition should heal everything well!
Damn hey, youv'e been on a roll, dont fuck it up now
Damn hey, youv'e been on a roll, dont fuck it up now
Haha yeah, it should be all good, i think I've had this sort of minor shoulder pain before, and it went away and I forgot about it. With almost a week off before the meet, I should be golden.
Also, I'm thinking I'll start a new log after this meet, this log is getting to long, as has alot of old stuff in here. I probably should have started a new log when I started with my powerlifting club heh.
New log = all powerlifting for the rest of the year. Now I need a catchy title this time...
Deadlift ---suit on---
143lbs x 6
242lbs x 4 ---straps up---
341lbs x 2 ---belt on---
451lbs x 1 - fuck, this hurt my lower back!
418lbs x 2 PR
429lbs x 2 PR
418lbs x 2
Speed Squats
44lbs x 5
143lbs x 3
159.5lbs x 3(8 sets)
Comments:
-That rep on 451lbs killed my lower back, had pain in it after that, still hurts now as I just got back from the gym
-My lower back was very slightly sore on Sunday, and before I started today, I think that rep just did something to make that worse hah
-Back didn't hurt too much during the 3 work sets, but hurt inbetween sets instead
-I think the pain made the sets harder, but I still got all the reps
-I hope this back pain is gone by Saturday, hopefully I'll wake up tomorrow feeling fine.
Your falling apart, it sounds more like my log
Nice deads though
Haha yeah, I just hope this back thing doesn't fuck up my squat session on Sunday, it should be sweet for benching as it doesn't hurt when I'm arching my back, but I'll be pissed if I can't squat heavy 2 weeks out from my meet!
And, it better be 100% for next weeks final deadlift session!!! I want to be pulling over 440 for doubles on that day, I kinda need to!
My shoulder is also still a little sore, but I'm confident it won't affect my training at all.
Back is still sore from yesterday, although doesn't hurt all the time anymore, only in certain positions, e.g when my back rounds a bit, or when I twist my torso.
I know first hand how much it sucks to train with an injured back. Be careful and let it heal, if you feel like the squats are causing any pain you need to suck it up and call it a day. Don't do anything that will cause more harm and cause you to lose more training time in the long run.
I know first hand how much it sucks to train with an injured back. Be careful and let it heal, if you feel like the squats are causing any pain you need to suck it up and call it a day. Don't do anything that will cause more harm and cause you to lose more training time in the long run.
Yeah, I'll have a talk to my coach about it on Saturday, and see how I feel on Sunday when I have to squat.
He's got a pretty good sense for these things, and he isn't a physio or anything, but seems to know heaps about back injuries(and other injuries), maybe because he's had some too!
I talked to my flatmate's boyfriend, who is a physiotherapist yesterday right afterwards. He said it sounded like some sort of muscle strain, as opposed to something to do with the actual discs, which is good, and that it should be good within a week. Well I'd like for it to be good enough to squat on Sunday though haha, the equipment will make it much easier on my body anyway, so I think I have a good chance of squatting well this Sunday.
rack pulls make them real sore, and take around a week to recover from them. I can generally tell if it's serious or not depending on if it feels better with each day. If it doesn't, you need to do something about it. If it does, just rest it up, ice it, and lift when it's better.
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Yeah it's some sort or minor strain I'm sure now. Not too serious. But hey! this is the first time I've had any sort of injury really(apart from that slight shoulder soreness I'm having now, had that a couple months back, it went away and i forgot about it).
It's feeling better now 2 days afterwards almost. But I'm like 2-3 weeks out from a powerlifting meet! I don't want it to fuck up my squats on Sunday!!! But by the looks of it I should be recovered by then.
But this shouldn't be a regular thing, I don't know how often it happens for you, but I hope I don't get it much again. As I mentioned, my back was feeling very slightly sore on the weekend before I did this, and I probably didnt warm up enough.
injuries are things like torn ligaments/broken bones. Shit like strains happen all the time. My back's been sore for quite some time, just kind of a tightness. You kind of get used to it. Like when i was on vacation for a week, my body had no pain so i know that i'll bounce back from it.
You could just hit some reverse hypers and then play it by ear.
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I am just over cautious about my back because of previous injuries. If you wake up the next day feeling significantly better, chances are it's not a serious problem. All I'm saying is be careful. The last thing you want is a twinge of pain in your back while in the middle of a 400lb squat.
I have experienced back pain that had me literally seeing stars. I had ringing in my ears and got light headed and was on the verge of blacking out... Twice. Not what I would classify as fun.
I understand where you're coming from(not from experience though hah), and I will be careful.
But things are looking good right now 2 days later. I don't feel much pain now, more just "tightness" that I feel when rounding my back and flexing the spine.
I'm pretty confident that I'll be good to squat on Sunday. Tomorrow will be bench pressing, so not too much stress on the back there(hard arching, but arching doesn't hurt the back). I should be close to 100% tomorrow I'm guessing, and then fully ready to go on Sunday. I'll still have a chat to my coach about this though.
I hope I can get some good reps in my new shirt tomorrow. It's a scary one, needed 130kgs to touch last week, which I currently cannot press back up. Also at the bottom of the rep when I finally get the bar to touch my chest, the tightness is unbelievable, and the pressure of the shirt cutting into my chest hah. I hope I can get something done in this shirt, or else I might have to use a size bigger for this first meet, if I can't use this shirt now, I'm not far off it, I just need to get a fraction stronger lol.
But, I know its just muscular pain and nothing to worry about. I'm not saying that this is what you have simon, but it does happen.. holding heavy weights is hard on the back.
Bench Press
---shirt on(40 fury)---
143lbs x 3 no touch
209lbs x 2 no touch
242lbs x 1 no touch
---wet seams---
264lbs x F touched! - messy rep, should have got this, done it before!
275lbs x F touched
Board Press(1 board) raw
209lbs x 3
242lbs x 3 PR
209lbs x 10 PR
NG Lat Pulldown
100lbs x 15
120lbs x 12(2 sets)
Hammer curls/Curls
30lbs x 12ish(3 sets)
Comments:
-Okay 264lbs touched, but the rep was everywhere, the bar was pretty unstable, and on the way up spotters grabbed it. Might have got it(I definitely have the strength as I pressed this in a loose shirt), but it was all over the place and my coach said to take the bar.
-I need to work on stability hah, shirt is throwing me off, I have to keep real tight
-I know I can touch 264lbs, and I know I can press that out, which is good as this means I can get a lift in, and won't bomb on the bench
-Shirt is being "broken in", 2nd time I used it today, it was MUCH better, hopefully next week 253lbs will touch - this is a weight I know I can press out no matter what(e.g. no matter how shit the rep is, I'll still get it up).
-The meet will be the 4th session with the shirt, so it should be all good by then, 264 is mine for sure, and probably 275 if all goes well. Bench should shoot up after this meet heaps, as I can probably get more out of my shirt with practice I'm guessing.
-This is as tight(or smallest) shirt I will ever get into in my life(I'm sure as hell not dropping a weight class ), I want to be able to get 25kgs out of it(55lbs) by the end of the year with more practice.
-Really happy with the board presses, 1 board is nothing. 242 for a triple, and 209 for 10 reps I'm pretty happy with, could have gotten 12 reps I think. I think full range I still would have got 6-8, maybe more. My raw bench is 242+ now for sure, might test it after the meet
-Back is feeling better today, it's not really sore anymore, just stiff when I round the back and bend forward, I'm hoping it will be 100% tomorrow, although it may still be slightly stiff, I shouldn't notice it, as I won't be rounding my back when squatting
-Can't notice that very slight shoulder pain at all when benching, I thought it would be because of the shirt, but then doing raw boards was fine too. If benching doesn't affect it, it should be gone in no time.
But, I know its just muscular pain and nothing to worry about. I'm not saying that this is what you have simon, but it does happen.. holding heavy weights is hard on the back.
Well it's getting better every day now, hell, every half-day lol. So it's not really an "injury" as alco said.
It's definitely not the normal muscle pain that I have got from lifting though, but I'm sure it is still muscle pain only, minor strain or something. I'm squatting heavy tomorrow
Quote:
Originally Posted by bigDman
i feel you on the bench shirt. You should do board work. I like it a lot. I can get 225 to touch 2 boards but sans boards its no were close
Squat ---suit(31 inzer hardcore) on, straps down---
143lbs x 3
209lbs x 3 ---belt on---
264lbs x 3 ---knee wraps on - full equipment---
341lbs x 2
374lbs x 1
407lbs x 1* PR
407lbs x 1** PR ---all gear off, raw---
242lbs x 6
Rope Triceps Pushdown
50lbs x 6
70lbs x 6
50lbs x 12
50lbs x 6
Comments:
- * I attempted a second rep on this, but lost my balance and almost fell forward about a quarter of the way down, so I just came back up with spotters helping me get balance
- ** Failed first rep due to a miss-groove, then nailed the second rep.
-I'm good for 2 reps with 407lbs for sure, probably 3 reps. Just fucked up a few reps today.
-1 more squat session next week before the meet(1 more of each session). Next week should be good.
-Back was still a bit stiff this morning, I could feel it at the bottom of the squats when warming up, but once I put full equipment on I didn't notice a thing. Felt it again on the raw set I did after. I think this should be all good by Wednesday for the final deadlift session, it better be hah!
55lbs out of a shirt? - get a new shirt. Even if you suck at shirt technique (like me) you should at least get 80-100. If your raw bench is 240lbs, you should be looking at pressing into the mid 3s once you learn the shirt. The fury is a decent shirt, its more or less the less beefy version of my shirt (46 katana ss, single ply).
I wouldn't do boards with a bench shirt, or at least not too often - over time it will mess up your groove big time.
55lbs out of a shirt? - get a new shirt. Even if you suck at shirt technique (like me) you should at least get 80-100. If your raw bench is 240lbs, you should be looking at pressing into the mid 3s once you learn the shirt. The fury is a decent shirt, its more or less the less beefy version of my shirt (46 katana ss, single ply).
I wouldn't do boards with a bench shirt, or at least not too often - over time it will mess up your groove big time.
I dunno if it was unclear, but yeah all board work is always done raw!
I train with a guy who benches 330 raw, and 400 with a slightly loose shirt. And that's considered getting pretty good boost from the shirt.
My shirt is tighter than that though, but I can't see how it would be possible for me to get more than 70lbs out of my shirt. My best raw paused bench is 220(I can do more now I think), best in a loose(42) fury is 264. So technically 44lbs so far, not as bad as I thought actually.
I should be able to get 275 in this meet. so thats 55lbs there technically, but because I can probably paused bench 231+, only 44lbs.
I think you may be right that I can get more than 44lbs, but I don't think I can get much more than 30kg(66lbs) at my range of numbers.
How much do you get out of your shirt? I think you've been watching too many people bench in double ply shirts
I might be able to bench 300lbs right now, not going to try, but thats my guess. I'm shooting for 400lbs pretty soon and im confident 450 will fall once i get my lockout stronger and jack the shirt up a bit more.
100lbs carryover is not good. 150-200lbs is decent (yes, single ply).
Shirt technique is a bitch. Im finding that the metal militia style of pressing is key to get poundage out of a shirt.
-big of arch as possible
-shoulder blades tucked
-head stays on bench
-start brining bar down with 'elbows out' BB style
-once the shirt binds up and wont go any lower 'make your move' and tuck your elbows and push that bar as low down as you can (or fed allows.. ie no belly bench).
buy this point you have stretched out the chest plate of the shirt so much that the weight is going to fire to the 5/6 board level and now you just gotta lock it out.
This technique takes forever to learn though and youll dump alot of weights learning it.
trust me, the 600lbs benchers in the ipf (there are quite a few) are not anywhere close to benching 550lbs raw! more like 400 raw.
I dont know what I do raw because anything over 225 hurts... But im sure i could do like 255. I did 275 before i hurt my shoulder. And I can bench 315 maybe in a shirt
I might be able to bench 300lbs right now, not going to try, but thats my guess. I'm shooting for 400lbs pretty soon and im confident 450 will fall once i get my lockout stronger and jack the shirt up a bit more.
100lbs carryover is not good. 150-200lbs is decent (yes, single ply).
Shirt technique is a bitch. Im finding that the metal militia style of pressing is key to get poundage out of a shirt.
-big of arch as possible
-shoulder blades tucked
-head stays on bench
-start brining bar down with 'elbows out' BB style
-once the shirt binds up and wont go any lower 'make your move' and tuck your elbows and push that bar as low down as you can (or fed allows.. ie no belly bench).
buy this point you have stretched out the chest plate of the shirt so much that the weight is going to fire to the 5/6 board level and now you just gotta lock it out.
This technique takes forever to learn though and youll dump alot of weights learning it.
trust me, the 600lbs benchers in the ipf (there are quite a few) are not anywhere close to benching 550lbs raw! more like 400 raw.
Well ofcourse the bigger your bench, the more carryover you get, its not like a shirt gives you "x" amount of lbs, it gives you a percentage relative to how much you can bench, you cant get 200lbs out of a shirt if you can only bench 200lbs...
So 50lbs from my bench, lets say 250 to make it easy, would be to 300, and thats 20% carryover.
20% if you benched 500 would be 600lbs.
Your example doesn't quite work, but yeah no way 600lb benchers do 550 raw hah!, but I do agree I should be able to get more out of my shirt, but probably only 30kg or maybe a bit more I dunno.
Learning shirt technique, and increasing my lockout strength. I'd be happy with a 120kg raw bench, and then a 150kg bench with the shirt on. So that would be 25% carryover, 75lbs for a 300lb raw bencher.
Speed Bench Press(3 bands)
44lbs x 6
88lbs x 3(4 sets)
88lbs x 3(4 sets) - close grip
CG Board Press(2 boards)
187lbs x 4
242lbs x 3(2 sets) PR
H-Roll
22lbs x 10
28.6lbs x 8(2 sets)
Hammer Curls
44lbs x 6(3 sets)
Comments:
-Last "assistance" night before the meet, 10 days out
-I thought 242 on board presses would be harder, but I got 3 solid reps out. I think I need to really push the board presses alot harder in my next training cycle. Will do regular grip 3 board press on saturday and go really heavy!
-Back still with slight stiffness, hopefully be 100% tomorrow and won't affect me. Last Deadlift session tomorrow, last bench on sat, last squats on sunday.
-The plan for tomorrows deadlifts:
143 x 6
242 x 4
341 x 2
407 x 1
440 x 2
something x 2 - something depends on how prev set goes, might be same, might be 451 x 2
Linear Mode
