The 40 Plus Journal Part 2 - The Search For Strength

North Midlands Open 12/07/09

Weighed in at 88.1 kg - exactly the same as the South Yorkshire 5 weeks ago.
Started with openers of 160/110/200.

Squats
160 kg (f)
160 kg
170 kg

Got it completely wrong on the first lift, even the judges said I was trying to go too deep! Had to pick myself up after that, I thought I was going to bomb for starting too heavy.

Bench
110 kg
115 kg
120 kg

I've been working on my technique for bench and trying to get a better arched position for leg drive, it paid off today.  Had to dig deep but I'm very happy with a 120 bench to comp standards.


Deads
200 kg
210 kg (f) 
210 kg

Got it completely wrong the first time I tried 210 but I don't think I could have gone heavier today.
Overall I'm very happy with a 500 kg total, I equalled my comp PB's for squat and dead and had a 10 kg PB increase on my comp bench whilst carrying an injury. Came second on the day to an excellent young man 20 years my junior.
I had already qualified for the British in the South Yorks but now I've qualified in my own division.
Many thanks to Marc Giles for his support today, cheers mate.
Also a big thank you to my good friend I. Buprofen, couldn't have done it without you.

My Journal

http://www.northmidlandspowerlifting.co.uk

Good days lifting pal. Never good to miss your first squat, but good lifting to come back from that and leave little on the platform. Same with the deadlift. Great job to miss 2nd lift but get it on the 3rd.

Stonehenge
 
Where the banshees live and they do live well

Very well done Les, I'm really pleased for you. Especially after failing lifts, it makes it extremely difficult to overcome psychologically. I'll have a beer for you mate. 

iaink


Good days lifting pal. Never good to miss your first squat, but good lifting to come back from that and leave little on the platform. Same with the deadlift. Great job to miss 2nd lift but get it on the 3rd.

Cheers Iain
I made some cock ups today but I'll learn from it.
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Formerly Known as Old Git


Very well done Les, I'm really pleased for you. Especially after failing lifts, it makes it extremely difficult to overcome psychologically. I'll have a beer for you mate. 

Cheers Malc
It was tough after the first squat but like I say I'll learn from it.
I've been for the curry, I'll leave the beer to you

My Journal

http://www.northmidlandspowerlifting.co.uk

Well done mate - 500k total's very respectable!

http://www.muscletalk.co.uk/tm.aspx?m=4648764
Progress Journal 

Cheers mate
If I can get it right at the All England in August there might even be a bit more.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg
4 x 100 kg
4 x 100 kg
4 x 100 kg

First time back in the gym since the comp, just a little light but good quality benching, first 3 sets all reps slightly paused.
I felt a twinge when I did the last deadlift at the comp but I was determined to get the weight up and form was poor, my lower back has been very painful since. I was already booked in to see the physio on Tuesday for my other problems but that's another one on the list.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar only
5  x 60 kg
5 x 5 100 kg

Rope Crunches
120 x stack (light machine)

My back is feeling a bit better so I did a light squat session tonight, also did lots of stretching and BW hyperextensions.

My Journal

http://www.northmidlandspowerlifting.co.uk

Hello mate, glad the back is feeling better.

I understand you are responsible for the North Mids GBPF website shown in you sig?

Do you mind if I ask you a few questions regarding setting it up? I have a new business venture I am interested in.

Hi Malc

Feel free to PM me mate, either here or on Sugden.
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Deads
10 x bar only
5 x 60 kg
5 x 100 kg

Push Press
10 x bar only
5 x 60 kg
3 x 70 kg
3 x 75 kg
3 x 80 kg
1 x 85 kg (f)
1 x 85 kg (f)

Poor session, deads tonights were painful so stopped after 1 light set, woke up with painful doms in my quads and glutes, still don't know why, squats weren't heavy or intense last night.
I thought the 85 push press would be there after a triple at 80, maybe next time.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 120 kg
3 x 140 kg
1 x 160 kg

Rack Presses
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 120 kg
2 x 130 kg
1 x 140 kg (PB)

Rope crunches
15, 15, 10, 10 x 16 plates

I've been eating well this last week and felt strong tonight but didn't want to go any heavier on the squat, there's definitely fear there now.
I'm calling the rack press a pb because it's the most I've done on it but it's not the equivalent of a 2 board press as I start in the bar lowered position.
I'm in with the physio tomorrow.

My Journal

http://www.northmidlandspowerlifting.co.uk

Hope physio goes well mate.

Good session with the physio today, managed to cram a consultation, a sports massage and some ultrasound treatment into 45 minutes. It's not fixed but it immediately felt 100% better.
It all centered around the area at the top of my hamstrings which has been identified as the problem, I've been told to not do anything to aggravate it i.e. deads and squats as it's an inflammatory injury and could get worse.
Looks like benching and rowing for the foreseeable.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Rack Presses
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 120 kg
3 x 130 kg
1 x 140 kg
1 x 145 kg (f)
1 x 145 kg (f)

Flat BBBP
5 x 5 100 kg

Tricep Pressdowns
5 x 14 plates
3 x 5 16 plates

I'm stretching 3 times a day for the hamstrings as recommended by the physio, feeling slightly better today.
The 145 rack press might be there with a few less warm up reps.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Push Press
10 x bar only
5 x 40 kg
3 x 60 kg
3 x 70 kg
1 x 80 kg
1 x 82.5 kg PB
1 x 85 kg (f)
1 x 85 kg PB

Seated DB Press
5 x 5 70 lb

DB Rows
5 x 5 80 lb

Pulldowns
5 x 5 18 plates

EZ Bar Curls
5 x bar + 20 kg
5 x bar + 30 kg
3 x 5 bar + 40 kg

Finally got the 85 kg, one step closer to a BW push press.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar only
5 x 60 kg
5 x 5 100 kg

Hyperextensions
3 x 8 BW only

Rope Crunches
100 x stack (light machine)

Just some light squatting tonight to test the hamstrings, a little sorer than expected.

My Journal

http://www.northmidlandspowerlifting.co.uk

Good you getting treatment and advice on the hammy. Take care now to come back stronger later... but would I follow my own advice? lolol

Stonehenge
 
Where the banshees live and they do live well

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 120 kg
1 x 132.5 kg (PB)
1 x 135 kg (f)

Push Press
10 x bar only
5 x 60 kg
3 x 70 kg
3 x 80 kg
2 x 85 kg
1 x 87.5 kg (f)

Seated DB Press
5 x 75 lb
5 x 75 lb
5 x 75 lb
5 x 80 lb
5 x 80 lb

Felt strong tonight after a week of resting and eating.
Happy with the PB on bench even though it was only touch and go, could have got 4 or even 5 reps at 120. Also happy with the double on Push Press at 85 kg having only got that as a PB last week, 87.5 was nowhere near though.
Had my second physio session last night, more sports massage and ultrasound at the top of my hamstrings, still painful and will need more rest but much better than it was.
Definitley will not be competing at the All England but will be there to watch.

My Journal

http://www.northmidlandspowerlifting.co.uk

Nice pb. Good work.

Stonehenge
 
Where the banshees live and they do live well

Nice PB mate.

iaink


Nice pb. Good work.

Cheers Iain

My Journal

http://www.northmidlandspowerlifting.co.uk

Formerly Known as Old Git


Nice PB mate.

Cheers Malc

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar only
5 x 60 kg
5 x 5 100 kg

Deads
5 x 5 60 kg

Rack Press
10 x bar only
5 x 60 kg
3 x 100 kg
1 x 130 kg
1 x 140 kg
1 x 140 kg
1 x 140 kg

I used the same weights for the squats as last week but they felt better this week so I decided to try a few light deads, felt ok.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Hyper Extensions
3 x 8 BW only

Supported T Bar Rows
10 x frame
5 x 20 kg
5 x 40 kg
5 x 50 kg
5 x 60 kg
5 x 65 kg
3 x 70 kg

Chins
3 x 5 BW only

Deads
10 x bar only
5 x 60 kg
5 x 80 kg
5 x 100 kg
2 x 5 x 120 kg

DB Curls
5 x 50 lb
5 x 60 lb
5 x 65 lb
1 x 70 lb
8 x 50 lb

The deads were a little tight and sore at first but seemed better when I was warmed up. See how I feel in the morning.

My Journal

http://www.northmidlandspowerlifting.co.uk

Softly, softly I see. Solid.

Stonehenge
 
Where the banshees live and they do live well

Very softly mate, steady as it goes, being injured is sh!t.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 120 kg
3 x 120 kg
3 x 120 kg

Squats
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 120 kg
3 x 140 kg

Happy with the benching, not paused but good quality.
No twinges or soreness on the squats but didn't want to go any heavier tonight, maybe next week.

My Journal

http://www.northmidlandspowerlifting.co.uk

Fookin excellent benching there mate.

Formerly Known as Old Git


Fookin excellent benching there mate.

Cheers Malc

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Hyper Extensions
3 x 8 BW only

Rope Crunches
4 x 25 x stack (light machine)

Push Press
10 x bar only
5 x 60 kg
3 x 70 kg
3 x 80 kg
1 x 87.5 kg (PB)
1 x 90 kg (PB)

Seated DB Press
5 x 50 lb
5 x 60 lb
5 x 70 lb
5 x 80 lb
5 x 85 lb

Tricep Pressdown
3 x 5 16 plates

The push press at 87.5 kg was more of a jerk than a press but the 90 kg was good.
Finally managed to get a bodyweight push press.
 
I got my official invite to the British Un-Equipped this morning

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 160 kg
1 x 170 kg
1 x 180 kg (f)

Rope Crunches
12 plates x 50, 30, 20

Hyper Extensions
3 x 8 BW only

SLDLs
10 x bar only
5 x 5 60 kg

Not sure why I went for a PB, I knew it wasn't there, first time I've had a triple at 160 though. The closing date for the British is 12th September, I should be there if I can stay injury free.

My Journal

http://www.northmidlandspowerlifting.co.uk

Excellent squatting mate, particularly after your injury. You say the closing date for the British, what do you mean? You have already qualified and got your invitation.

Cheers Bill
You have to reply to your invitation by 12th September to let the GBPF know whether you will or won't be competing, if you are you have to also get your entry fee in by then.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 120 kg
1 x 135 kg (PB)

Rack Press
5 x 60 kg
5 x 100 kg
1 x 120 kg
1 x 145 kg (f)

Incline BBBP
5 x 60 kg
5 x 5 x 80 kg

The 135 felt good and I'm happy with the PB but there was a bit more there and it could have been my first 300 lb bench, maybe next time.
I occasionally get a pain across my collar bone when I press heavy, that's what stopped me on the rack press.

My Journal

http://www.northmidlandspowerlifting.co.uk

lol Ill advised squating, but good double nontheless!

Stonehenge
 
Where the banshees live and they do live well

Tonights training

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 140 kg
Belt on, chalk on
3 x 160 kg
1 x 180 kg

Supported Rows
5 x 40 kg
3 x 5 x 50 kg

Pulldowns
3 x 5 x 19 plates

Seated Cable Rows
3 x 5 x 10 plates

DB Curls
5 x 60 lb
4 x 60 lb
3 x 5 x 55 lb

Decided to test the hamstrings with the British only being 8 weeks away. The 180 was easy enough if a little painful, the plan is to push it a little further each week and aim for a 220 at the comp.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Strict Press
10 x bar only
5 x 40 kg
5 x 60 kg
3 x 70 kg
1 x 75 kg (PB)

Push Press
3 x 80 kg
1 x 85 kg
1 x 90 kg
1 x 92.5 kg (PB)

SLDLs
10 x bar only
5 x 5 x 60 kg

The strict press is a pb because it's not something I've tried before but there wasn't any more in the tank.
Happy with the Push Press, didn't expact that tonight, Friday sessions are going well.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Hyperextensions
8 x BW only
3 x 8 x 20 kg

Rope Crunches
5 x 13, 14, 15, 16, 17, 18 plates

Squats
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 140 kg
1 x 160 kg
1 x 170 kg
5 x 120 kg

Poor session tonight, didn't feel up for it at all, this weeks triple at 140 felt like last weeks triple at 160, the 170 was poor.

My Journal

http://www.northmidlandspowerlifting.co.uk