deads
conventional deads
60kg x 3
100kg x 2
140kg x 1
180kg x 1
220kg x 1
262.5kg x 2 (578lbs)
217.5kg x 3 (480lbs)
x3
x3
high pull
195kg x 5 (430)
162.5kg x 1 (missload)
x5
x5
good mornings
140kg x 5
180kg x 5 (396lbs)
x5
stiff legs
180kg x 5
200kg x 5
x5
pulldowns
light x 10
x 10
heavy x 5
notes
- deads are feeling alright, the 580lbs x 2 was not as bad as just a few weeks ago when i pulled it.
- forearm was hurting during the deads. the high pulls i did not pull very high as they where effecting my arm.
- everything went well but nobody had any energy today, workout took 2.5 hours or 3 hours in the end.
- next week is 600 x 2 again in the pull, then it will be time to set some PRs. The goal was 661lbs x 1 in the gym without a deadlift bar, raw. Once I add a suit and deadlift bar if I get the usual carryover ill be looking at 7.
- bench on saturday, may take it easy - we will see.
- squat on sunday, heaviest day of the entire training cycle as its suit test day.
In IPF - only two people deadlifted over 800 at last years worlds, and its never been done by somebody under 82.5kg. It's pretty rare!
Even over 700 isn't that common hah, but plenty of deads in the 600-700 range.
I see 700 as a weight I will most likely hit by the end of my powerlifting, but 800? probably not hah... though I'm not planning to enter the upper weight classes...
my first PL coach pulled 900 in training (400kg/880 in a contest if i remember right), I train with a guy on occasion who has pulled 805.
Ive never been to a meet without at least a few 700lbs pullers that i can remember, even crap local non sanctioned meets seem to have at least a lanky kid who can deadlift
looks like i'm going to have to change my training to work around the injury. I'm going to call mr simmons up when i get a chance here and hopefully hes seen this problem before.
I'm pretty sure I can rehab it and gain strength to set PRs in july.
more or less squat can stay the same, deadlift will have to be more focused on good mornings, zerchers and maybe front squats.
bench i really am not to sure, luckily my left arm which is weaker is not injured so i can bring up my left side which has held me back in the past. I may be able to tie some rope around my elbow joint and rig up something like a DB press which doesn't require my forearm to keep my tricep and chest strength at least not regressing.
looks like i'm going to have to change my training to work around the injury. I'm going to call mr simmons up when i get a chance here and hopefully hes seen this problem before.
I'm pretty sure I can rehab it and gain strength to set PRs in july.
more or less squat can stay the same, deadlift will have to be more focused on good mornings, zerchers and maybe front squats.
bench i really am not to sure, luckily my left arm which is weaker is not injured so i can bring up my left side which has held me back in the past. I may be able to tie some rope around my elbow joint and rig up something like a DB press which doesn't require my forearm to keep my tricep and chest strength at least not regressing.
Sucks to hear- hope you get better quick.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
upper
1 arm extensions
3 sets
1 arm pushdowns
3 sets
pecdec
2 sets - bothered forearm
1 arm db curls
3 sets
notes:
- plan is to increase the strength/size in my good arm, its actually my weaker arm.
- going to see a surgeon on monday to see about the forearm. something is messed, its pretty black now.
- tomorrow I am going to squat heavy, i think my forearm will be fine.
squats
60kg x 3
100kg x 3
140kg x 1
180kg x 1
220kg x 1
add briefs
260kg x 1
300kg x 1
add suit straps down
340kg x 1
straps up
340kg x 1
add knee wraps
340kg x 2
367.5kg x 1 (810lbs) pr
notes
- squats felt alright, depth was mostly in the ballpark. 810lbs came up quick but i think it may have been a little high.
- feel like shit today
front box squat (well below parallel box)
60kg x 5
80kg x 3
100kg x 1
120kg x 1
140kg x 1 pr
150kg x 1 (331lbs) pr
Close Stance Hack Squats
1plate x 12
1.5p x 12
2p x 10
x 10
x 10
Leg extensions
4 sets
seated calfs
4 sets
notes
- extra monday morning workout. 7am! thats really damn early for me..
- I am weak as shit on the front squats. On the downside, im weak as shit, on the upside I have found a big weakness.. My quad strength is not where it needs to be. I know the squat is largely posterior chain but the quads do still play a role. I am going to rotate this lift in and get it up to 400+ asap.
- forearm still messed up, actually its getting worse so im going to have to get it looked at.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
So he said you don't need surgery, but he doesn't know what's wrong?
Did he tell you to get an x-ray or ultrasound or any other kind of test?
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
pretty much said "I'm not sure whats wrong, but it looks like nothing, i wouldn't worry about it - come back if it still hurts in 2 weeks" ..
that was after the hospital told me to expect a 6 hour wait (i figured i could get it an xray as it hurts pretty bad and ive broken this arm before a few years ago). So it was just a clinic.
Ive also talked to 2 PTs who had never seen anything like it.
surgery is very unlikely needed. The bruising around my arm the general thought is that i just broke a blood vessel. I am hoping its not a partial tear. The weight time for someone not in a hell of a lot of pain is about 2 months (hell, i had a lump on me that the doc wasn't sure if it was cancerous or not and it took 2 months). I hate the healthcare system in canada. Nobody is ever helpful to me and the waiting times are insane.
also, getting a camcorder tomorrow. plan on filming a majority of my training and posting it. should be some pretty good footage as our whole group (except possible me, still not certain due to injury) is preparing for a meet july 25th.
got a new computer too so i can actually edit the video. looking forward to having all the training footage. Ill either post a clip after every workout or once per week and make a cool video, what do you guys think?
Finally we get to see you lift. You can't keep posting numbers in the 800s and not show us! haha
Do some montages if you like, but if you have one really good lift, post it by itself.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
i think its going to help me greatly to see my vids, to be honest im never quite sure if i am there depth wise on the squat or if my form looks correct on other things. I will be taping the whole team mostly and there are varying levels of strength so that that will be good.
I wasn't implying that we don't believe you, just saying that we want to see it!
It'll for sure help you to see your form, it'll help your whole group.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Hey Frank, sucks to see you're injured. Are you sure you can't use straps? When I sprained my wrist doing cleans last September, I couldn't close the CoC S gripper, but I was still able to use straps for deadlifts and RDLs. If you rotate the bar and tighten the straps, it should require almost no grip strength. Of course, I only pull around 400-500, so maybe that makes a difference =).
Plus, you could always just do a bunch of squats, but I'm sure you already knew that.
Hey Frank, sucks to see you're injured. Are you sure you can't use straps? When I sprained my wrist doing cleans last September, I couldn't close the CoC S gripper, but I was still able to use straps for deadlifts and RDLs. If you rotate the bar and tighten the straps, it should require almost no grip strength. Of course, I only pull around 400-500, so maybe that makes a difference =).
Plus, you could always just do a bunch of squats, but I'm sure you already knew that.
I used straps last week and it didn't help. Actually, I use straps very often these days. I can actually grip more with a mixed grip then I can with straps, so by using straps it actually strengthens my grip (very odd, i know). I have some of the biggest hands you will ever see, so im not to concerned about grip.
Unfortunately that doesn't really seem to be the problem, my wrist moves fine and does not hurt. Its something midway up my forearm which causes the problem, very odd and nobody can figure it out.
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