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Helpful ReplyHot!Greyphantoms Powerlifting Journal.

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Greyphantom
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2012/05/28 14:00:25 (permalink)

Greyphantoms Powerlifting Journal.

Hi all, well been lifting a long time but only taken up powerlifting since last year. Much more suited to powerlifting than bodybuilding to be honest as everyone who has ever met me has always said "you look more like a pler than a bber" lol... so thought what the hell and started training that way... bit of history... went from 57ish kg to 118 over 18 years give or take with some time off training for years at a time sometimes... decided to start strength training ala Riptoe and madcow then after having two hernia ops within the space of a year took up powerlifting training with a prilepin bent (russian scientist with some great theories on lifting)... so far I have competed 4 times Sep 11 at the UK open, Nov 11 at the Worlds in Latvia, Jan 12 at the UK raw qualifier and just this weekend gone at the BPC Raw British finals at the Hercules Olympia... so far its been a great journey and I have a lot more to produce in terms of lifts and numbers so should be good... Oh I compete with the British Powerlifting Congress who is affiliated with the World Powerlifting Congress and I also compete raw as opposed to equipped. Best lifts to date are Squat 260 (gym), Bench 145 (comp) and dead 300 (gym and comp)... unfortunately (or not :D ) I am now classed as a masters and compete in the 110kg class... have a few good numbers under my belt but want to increase them...
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Greyphantom
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Re:Greyphantoms Powerlifting Journal. 2012/05/28 14:00:50 (permalink)
Brit BPC Raw finals update

Squats
220 good lift
240 good lift (and biggest squat in comp so far for me)
255 No lift (depth)

Bench
130 good lift
140 good lift
150 No lift (didnt get it all the way up)

Deads
270 Good lift (new masters brit record)
290 Good lift (new masters brit record)
310 No lift (to knees)

What a day. After spending a week and a half dieting with low or no carbs and spending 4ish days of manipulating my water I actually came in at 102.8kg which is the lightest I have been for a long while... dieting was crap, didnt like it and have a lot more respect for those that go through it for so long. Water manipulation was even worse and I have even more respect for those that do it... friday I was 108.9kg and thinking just to flag it and go over 105... sat morning I weight in at 104.6 and thought alright might do this after all... I felt ok but fuzzy... things seemed slower or maybe it was just me lol... woke up sun morn and my scales said 103.2 so really happy... went and weighed in and 102.8kg BAM baby... made weight... straight after had a lucosade with a diarlyte, a Protein 247 Hydrorecover shake (4 scoops in 600ml of water and its @Hillys design (great shake mate), a load of choc brownies and jelly babies and snakes then off to a big plate of bacon and eggs... oh and two bannas lol... then slowed down on the food front and just grazed as per normal... by the time I got to lift I was back up to 106.9kg and feeling pretty good... no bloat or stomach problems with all the eating or rehydrating... just before warming up for the squat I had another diarlyte as really needed to replace all the electrolytes... warm ups went well but a bit rushed at the end as there were a few lifters and we started a bit slowly...

Squats - feeling good with these, warmed up to 200 and felt comfortable... out to my opener of 220 and feeling a bit nervous as always with the first lift of the day... belt felt a bit loose at the normal hole but still tight enough to get a good push against... 220 easy lift... second lift came around fairly quickly and 240 was nice and easy as well, bit nervous on this one as it is normally where I choke but got good lift and well happy... 255 I set as I wanted to get a good lift in and set a new brit record but went out and set up which felt ok but just missed depth, tbh I felt like I had missed depth as I was coming up as I just didnt feel my hams and glutes fire as they noramlly do when I hit depth... speaking with @Emma James later she suggested it could be nerves over depth as the squat itself looked easy... it felt fine so kicking myself a bit there (and this prob cost me best lifter in the masters cat more later)

Bench - feeling both good and nervous about this... the what ifs started hitting me about now, feeling it from squats and I was tempted to bring my opener down, but thought just need a cup of mtfu and get on with it... warm ups went well but didnt calm me much tbh... out for the opener and it was easy... 140 next again set up felt good and the arch felt tight... having Emma behind me talking was awesome as she was a calming influence and really got me on point lift wise... 140 up nicely and felt good... 150 next... as you may know this has been a mental lift for me... but if you dont try you dont know right... out to lift and set up well... arch nice and tight and felt pretty good... took the bar (awesome hand off by the spotter btw) and took it down to chest easy, press comman and started to lift it got it a couple inches off the chest and was thinking Fvck yeah when got cramp in right side of my back... pulled the bar slightly off line and even though I fought to hold it I lost the drive, it was there though... even though missed that it is a huge boost in the mental side of it for me (but I am still peeved I missed it lol)...

Deads - by this stage I was flagging which is a first as normally by this stage I am loving it and right into it... thank fvck Adam Pickles was there to drive and support me along... warm ups went well and easy up to 250... so sat and composed myself (first mistake) then after just getting in the zone I stood up and started cramping in my legs... great more darlyte shed down the throat and walking it off, just getting myself in the zone... thankfully worked well and legs clamed down... first lift easy... went up and new brit masters record... second lift at 290 went up a little harder but still felt great and a new masters record again... happy enough and thought lets get that 310 (which would also set the open record which even though I got last comp was not given to me for some reason sigh) went out, set up and managed to get it to my knees then couldnt see kept trying but it didnt want to go... let the bar down and walked back to the chalk, damn near fainted at that stage lol but held on to the chalk bowl till I could be confident again and went out back to watch Adam pull it... awesome pull but peeved I missed it... sigh... back to the training board for that lift for sure...

Day over and at the presentations I found I was about 5 points off getting the overall masters award... again always the bridesmaid never the bride lol... was feeling tried but ok... had a big meal at mcdees on way home lol and by the time we got home I was feeling it, big time, could barely move and went to bed early... today I am feeling it even more, very sore and tired but ok...

Some observations from the day... My wife tells me that I didnt seem to have the same spark and that the dieting and water work seem to have taken it out of me... I didnt approach it with the same sort of zest I normally do... Emma tells me that on the last deadlift I held my breath but not on the first two (I have no memory of holding my breath lol) so thats something to watch for future lifts... dieting and water work are not for me and unless I do it the week before or at least get weigh in the day before I wont be doing that again... would like to thank all those who helped and supported me through it all, my wife (who god bless her put up with my sh1t) 247 whos protein kept me going through the diet and great new product got me up and running on the day, @JW007 for all the advice and support, @Kate1976 who was there every day through the "diet" and water work listening to me whinge lol and was there on the day as ever yelling at me to get my sorry ass lifting, @gemc1981 @Little Ron and @welshguy84 who all came to see me do ok... @Tatty who is always in my head when I squat with her initial advice about lifting in a mono and @Emma James who helped calm me on the day with her words of wisdom... and many others who have offered advice and words of encouragement to get my lifts up... will do better next time for sure guys... finally a good day and a fantastic bunch of guys and girls to lift with... now off to eat lol...
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Greyphantom
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Re:Greyphantoms Powerlifting Journal. 2012/05/30 20:01:08 (permalink)
Quick training day Squats and Bench

Well since I go in on friday for the snip and they tell me I should lift heavy stuff for a month (pffft yeah right) so will be taking my week off next week properly before starting a run up to the comp I thought throw in a couple of light sessions this week... so one today and one tomorrow...

Squats and Bench

Squats

WU 60x10, 100x8, 140x6, 180x5

200x2x3

Bench

WU 60x10, 80x8, 100x5

120x2x3

job done and thank god, soooo hot in the gym today, about 1 million degrees lol...

Squats - oh yeah so nice to get under the bar but I know I should be resting... great depth and I really felt the glutes firing today concentrating on driving up from the bottom... felt good and strong and speed was going well too... unfortunately I did forget to keep really tight at the top but it wasnt much of an issue at this weight... just a nice light one today...

Bench - warm ups felt a bit achey in the arms but nice enough, at the top end of weight felt a bit heavy on the first set and was odd but then remembered the dulcet words of Emma from sunday... "Keep your back tight and drive with your feet" or to that effect and the second set of 120 was great... much easier and better reps...

job done way too hot for training but did anyway... happy I did and even though it breaks that week rest the week after comp I will be doing that for at least a week next week... going to work on my next training period and waves for the next comp... have some numbers in mind I want to achieve before then so got some work to do...
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CitizenKane
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Re:Greyphantoms Powerlifting Journal. 2012/05/30 20:54:32 (permalink)
Very impressive numbers mate! Will be following with interest.

"Be adequate"
 
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Danny187
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Re:Greyphantoms Powerlifting Journal. 2012/05/30 21:32:41 (permalink)
Hey big man over here I see, nice journal

go get them numbers bro 
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Greyphantom
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Re:Greyphantoms Powerlifting Journal. 2012/05/31 06:26:33 (permalink)
Danny187

Hey big man over here I see, nice journal

go get them numbers bro 

 
Hi mate... yeah been a member for a long time so thought I should be a more active member... def going to get those numbers mate...

CitizenKane

Very impressive numbers mate! Will be following with interest.

thanks but have some work to do yet... goals firmly in place...
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Aaron Hallett
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Re:Greyphantoms Powerlifting Journal. 2012/05/31 12:48:06 (permalink)
Hey there my Ozzie chum!! Lol
Good to see you over here

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Greyphantom
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Re:Greyphantoms Powerlifting Journal. 2012/05/31 18:37:53 (permalink)
Aaron Hallett

Hey there my Ozzie chum!! Lol
Good to see you over here

LOL smart ar$e... yeah been a member for a long time but have let things slide here... thought about time I came to harrangue the posh types from pompey lol
 
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Re:Greyphantoms Powerlifting Journal. 2012/05/31 18:38:14 (permalink)
Deadlifts...

stupid day today... lol...

WU 120x8, 170x6, 200x5

220x5
220x8

Deads - yeah that was real bright lol... wanted to concentrate on the speed from the floor... warm ups all went well... althought oddly 170 felt a bit heavy... 200 felt great and 220 flew up... first set I stopped at 5 just to save some for the last set... but had a few more there... last set I thought well lets see how many I can do... pushed out 8 and then it started feeling like cardio great little workout last one for a while now for resting, recovering and growing...
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Danny187
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Re:Greyphantoms Powerlifting Journal. 2012/05/31 18:39:27 (permalink)
Aaron Hallett

Hey there my Ozzie chum!! Lol
Good to see you over here


HE IS A KIWI :)

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Greyphantom
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Re:Greyphantoms Powerlifting Journal. 2012/06/03 16:03:26 (permalink)
Some pics from the comp
 
Squats
220
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240
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#11
Greyphantom
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Re:Greyphantoms Powerlifting Journal. 2012/06/03 16:05:28 (permalink)
more pics
Deadlifts
270
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290
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Ak_88
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Re:Greyphantoms Powerlifting Journal. 2012/06/03 16:06:09 (permalink)
The fck you doing over here you slag?
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Greyphantom
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Re:Greyphantoms Powerlifting Journal. 2012/06/03 16:41:01 (permalink)
Ak_88

The fck you doing over here you slag?

I come trolling for skanks and cheap hos and here you are :D that and to show you how its done :D
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Greyphantom
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Re:Greyphantoms Powerlifting Journal. 2012/06/20 10:59:46 (permalink)
Squat day

Squats
WU 60x8, 100x8, 140x6, 180x3, 210x1

230x2x1

Speed squats

130x3x5

Good mornings

60x5
100x2x5

SLDL

100x3x5

Pullthroughs

30x3x5

Wooo freaking hoooo back under the iron and it felt soooo good it was sexual... actually tbh I was thinking lifting or sex which is better lol...

Squats - bit of a ginger start but the first set at 60 was easy and no hurty, so did 100 and that felt better and more easy than expected... on to 140 then 180 and the 180 felt great, 210 went much easier than expected so then to my first goal weight for the session and 230 just flew up... however the second single I went a bit lower than expected and I felt my hamstring give a little twinge... managed to get that weight up nicely but stopped there... very happy with the squats though and oh god they felt so good and right... kept tight through the whole thing... was awesome...

GM - first time doing these in about a million years... 60 was just too light 100 felt good and could feel it working but more in my glutes and hams than lower back... be keeping this one in for sure...

SLDL - was cautious with this as hamstring had gone twinge in the squats but it felt ok... if anything stretched it all out... easy with 100 though and far too light...

Pullthroughs - bit tougher than expected and forgot that the cable actually hits the groin on the way up so had to be careful not to hit anything too delicate lol... but felt this well and more in lower back and glutes so guess the posterior chain is getting a hammering...

was really really happy with the workout today... just cannot say how great it feels hitting the iron again and how awesome it feels doing a workout and the bonus is nothing broke or bled so thats great... I have a set of targets for each workout to hit numbers wise and I managed to get them today... so if this works out well then my numbers for the open should be hit too and thats a big plus imho... something new to try and I will be incorporating the lift speed work on the same day as the main lift eg heay squat day will also be speed squat day... (same for bench and deads)... bring it on, only 10 weeks of training till the open...
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Re:Greyphantoms Powerlifting Journal. 2012/06/20 16:55:21 (permalink)
the above post was for monday... todays is this one...
 
Bench

ME Bench
WU 60x8, 80x8, 100x4, 115x2, 127.5x1

137.5x1x1, 1xf

Bench DE
80x5x3

Seated Mil Press (Bb)
40x5
50x5
60x5

Dips
BWx3x6

CGBP
70x2x5

Yeah what a great workout... felt pretty good overall with a few niggles outlined below...

Bench - working up to my target weight was odd 60 felt heavier than 80 which felt heavier than 100 and after that it all seemed a little too easy... even the first 137.5 fairly flew up and felt really good... unfortunately the second didnt make it all the way up as coming off the chest my hip/quad started cramping up and I managed to ignore it for a second but it got the better of me... found a better position for my legs on the DE bench though as could still feel it cramping a bit when I spread them too wide... so in they come... but happy that I still got 137.5 after all this time off...

Sh Press - was just feeling this one out as have not done it for a very long time, right shoulder has a niggle I found but nothing too serious... 60 was easy so will start at that next time... then on from there...

Dips - way easier than previous times a lot and instead of 5 did 6 reps (prob should have done more in hindsight) as I will be adding weight to get the 5 working for me more just didnt want to add the weight this week... the thought of weights dangling between my legs right now is a little close to the mark

CGBP - was ok, but my right forearm was really sore doing these so stopped at 2 sets... might try a wider grip or get in a EZ bar and use that as have heard that it can help....

all in all a good workout, will be keeping this format for this wave of training and see where it gets me... targets reached (well actually exceded as when I looked at my notes again it was supposed to be 135... oh well room for movement there ) and workout set... great feel in the chest shoulders and tri's and I felt that the form and technique on bench were really good...

diet is going swimmingly... getting in 400g protein a day and carbs and fats take care of themselves as per usual... been incorporating some Protein 247 Hydro recover and Whey after the workout and its doing ok... early days yet but my leg doms did not last as long as I thought they would, could be Hilly's magic formula adding the choc whey and vanilla hydro recover together is really nice and much more to my taste... best bit is its not over filling and does not make me feel bloated... onward and upward...
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Greyphantom
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Re:Greyphantoms Powerlifting Journal. 2012/06/22 19:03:25 (permalink)
Deadlift day

Deads
WU 120x8, 170x6, 210x3, 250x1

270x3x1

DE deads

170x5x3

Chins

BWx3x5

BOR

100x3x5

Good day of training, targets were reached again and felt great...

Deads - oh how good is it to get back to these... worked on getting as much speed off the floor as possible on all sets... got to 210 and damn near had an irongasm... felt so right and came off the floor really fast and light... 250 was even better... 270 has never felt so good either... so wanted to go off plan and see what I could get to but reigned it in and stuck with the plan...

DE deads - easy... first set was a bit slow but fixed it for the rest and really worked on the speed off the floor to lock out... nearly over balanced on one rep lol... felt good though...

Chins - went really really well... strong and felt good... wanted to do more reps but plan calls for 5 so will add some weight in the coming weeks... which will be a first for chins for me as I usually suck at these...

BOR - worked on the power component of these rather than a slow "feel the rep" sort of thing... something I will be doing for most exercises from now on... felt really good...

another workout another target reached and the whole workout felt great... really enjoying training and cannot wait till the next session... one thing I am thinking of adding to todays workout is power cleans to help with speed and power off the floor through the whole movement... too much or mtfu and do it was going to do them today but wrist wasnt great from wed... not bad but didnt want to aggravate it...
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Re:Greyphantoms Powerlifting Journal. 2012/06/22 19:10:04 (permalink)
Really interesting journal you have here mate, impressive lifting too. Deads sound good today! Regarding power cleans do you think they have a good carryover to the deadlifts then? I've heard conflicting reviews about this but was thinking of adding them in myself.

 
 
 
 
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Greyphantom
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Re:Greyphantoms Powerlifting Journal. 2012/06/22 20:20:04 (permalink)
Ox

Really interesting journal you have here mate, impressive lifting too. Deads sound good today! Regarding power cleans do you think they have a good carryover to the deadlifts then? I've heard conflicting reviews about this but was thinking of adding them in myself.

Thanks mate... I have heard differing things too... used to do them for one of my training waves and they seemed alright but atm they are just an idea for this one... I felt that in terms of producing power and speed off the floor helped a bit with the deadlift... in the same vein in terms of coming off the floor... a friend advised I should leave them out as they dont add a lot... as I have some DE work in there for deads that may be all I need...
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Greyphantom
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Re:Greyphantoms Powerlifting Journal. 2012/06/25 19:13:40 (permalink)
Squat day

Squats
WU 60x10, 100x8, 140x6, 180x1 (thats it stopped there)

DE squats
130x1x1 (again stopped there)

GM
WU 60x1x8

100x3x5

SLDL
120x3x5

Pullthroughs
35x3x5

Bit of a tough session today...

Squats - the lower sets felt ok and very good, particularly the speed from the bottom of the hole... but when I got to 180 I felt my hamstring go a little and stopped after the first rep... started to talk myself into trying it again as I didnt want to give up but once under the bar as I began to lower hamstring told me nope...

DE squats - so I thought light should be good and started the first set... nope hamstring just didnt want to play, its not too bad but dont want to push it too much and thus ruin the rest of my run up...

GM - yeah these felt great, first warm up felt light but was needed to get form right, then the 3 working sets really felt great, felt my lower back working nicely and no hassle from my hamstring which I was dreading tbh... good solid work here...

SLDL - was not sure about these today... first set was done nice and slowly to make sure the hamstring was not going to be made worse... but joy it wasnt... in fact the exercise worked a lower part and missed the sore area yay me... 2nd two sets were done with more speed and really worked well...

Pullthroughs - first set felt rough, but subsequent sets were good and man by this stage my posterior chain was in bits...

bit p1ssed that the hamstring twinge from last week has come back to haunt me... was feeling well up for it today but as a result I missed my target this week... sigh... hopefully will have this sorted by next week else it could be a right hinderance... was happy enough with the assistance stuff...
#20
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