Yeeeeeeaaah Buddy- dave's log

Cheers jack, no ****ing idea about wilks points bud, how do you work it out?

20kg to go.

On the big screen displaying the excel spreadsheet that had all the lifters details, it calculated your wilks score. I took a couple of photos of the end results so I'll see if I got your score. Might be on the GBPF site otherwise if they ever update it.

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

Dave284


Cheers jack, no ****ing idea about wilks points bud, how do you work it out?

Wilks points are calculated to factor in bodyweight so a comparison between weight classes can be done to determine 'best lifter awards'. I hear it slightly favours the heavier lifters, but still a much better way of quanitfying performance based on body weight than using 'xBW'.
 
There are other forumlas such as sykes and munro used by other feds and weightlifting (spelling or reall words may vary in reality lol). You can find the formula on t'net.
 
http://www.wimwam.nl/wilkscalculator.htm
 
My best wilks unequipped is 412.
 
If you bw was 86 and total 555 then your's was 362.
 
 

Stonehenge
 
Where the banshees live and they do live well

Thanks guys.

First halfish session back, was meant to be playing today but both teams had games cancelled due to waterlogged pitches, so I did...

DB press
10kg x 15
10kg x 15 
10kg x 15
35kg x 5 - elbow felt dodgy so binned it

DB curl

12.5kg's x 12, 12, 12

Hammer curl

10kg x 10, 10, 10

Band push down

mini x 20, 20, 20, 20

Band pull apart 

mini x 50

Lat raise + shoulder complex

7.5kg x loads

Reverse fly 
 
3 x 15

External rotation 

2.5kg x 50

Stretching and a bit of abs.

20kg to go.

Playing? Rugby? Today?

Does the game keep enticing you back Dave?

Journal

How are you feeling after the meet pal? I've felt worse actually. Not as wiped as I have been. But still not spritely

Stonehenge
 
Where the banshees live and they do live well

No.13


Playing? Rugby? Today?

Does the game keep enticing you back Dave?

Yeah mate, at the end of the day since im a 5th year now 95% of my mates are from rugby league, hence why its going to stay priority no. 1. Playing is more important than lifting after the comp, since this comp has stopped me playing for the entire season so far. 

Ive seen the surgeon re: my knees, mri next week, potential op on both...

20kg to go.

I love training right after a meet! lol so fun to try and train when you're almost dead haha

Haha yeah. Short term goals are to fix myself up a bit really and to add a bit of size. My knees have really stopped me doing much conditioning and I weighed in a little light at the comp so Id like to go up 4-5kg.

Also I think my shoulders are pretty weak, hence why they hurt a lot of the time. Similarly, my biceps offering nothing as I never train them really and I think this makes my elbows more prone to aching.

I also want to fix the knee situation since it really not helping my squatting as I cant do any down sets as they start to ache too much.

20kg to go.

OH pressing, curlz and cake it it it is then!

Hammer curlz will be a good assistance lift. Go at em hard.

Stonehenge
 
Where the banshees live and they do live well

How long would surgery put you out for?

Journal

iaink


OH pressing, curlz and cake it it it is then!

Hammer curlz will be a good assistance lift. Go at em hard.

Yeah that what Im thinking mate, my left side is also a fair bit weaker than the right. Pressing/rowing is fine, but curling and pushdowns there is a noticeable difference. Ditto any raise/shoulder press. Be good to address that.

No .13 - I dont really know mate, depends what he does. Getting mri next week I hope so we ll find out then. Id imagine Id be out of squatting/pulling for a bit, but in the long run its going to be worth it.

20kg to go.

Complex with bar in the grappler (all weights minus bar)

1 round = 10 cleans, 10 squats, 10 push presses, 20 bent over rows

warm up, 5kg 10 reps each
warm up, 20 kg 10 reps each

work:

25kg, 3 trips 
30kg, 3 trips

Die

die some more

keep dying

rolling on the hockey ball

light shoulder and arm stuff and some stretching. Convinced im on to something sorting this shoulder/arm out. feeling good afterwards.

20kg to go.

Dave284

Ive seen the surgeon re: my knees, mri next week, potential op on both...

What's his verdict? Is he expecting anything specific from the MRI or just a case of see what they find? That's good work getting an MRI so soon. It would be the middle of 2010 if it was going through the NHS I'm sure.

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

Might well end up having both knees opped on. Not ideal. 

20kg to go.

Had my mri today, results next week...

Some kind of usefulish training:

MP

40kg x 5
50kg x 5
60kg x 5
70kg x 3
70kg x 3
70kg x 2

Bench to a foam roller

60kg x 5
100kg x 5
110kg x 5
120kg x 5
100kg x 5
100kg x 10

DB shoulder press

20kg x 10
12.5kg x 10
12.5kg x 10

Lat raise

5kg 3 x 12

I really need to bring up my shoulder press and Im making it a priority in my training henceforth. Im **** at it. Trully ****. I want to press 2 plates overhead legally. I also want to jerk/push jerk 120.

20kg to go.

Nice work Dave. How you like benching to a foam roller?

I like it a lot mate, feels really good on the tris. Also good practice for keeping a good arch.  Im definitely keeping it in. 120 x 5 was easyish so hopefully I can push it up to 140 x 5 in a few months time.

Ive been ****ing about with various bench assistance stuff and I think my favorites are:

1) foam roller
2) pin press vs bands
3) reverse band (although it ****s me up)

20kg to go.

Foam presses are sweat. Def in the arsenal when I do equipped training. I loved to do em close grip with bands. Even the 'easy' reps are a grind lol

Stonehenge
 
Where the banshees live and they do live well

Lol yeah, I think I ll get something out of them as I seem to be able to get most things off my chest, just have a few issues halfway up. Plus they re fun and I enjoy doing them!

20kg to go.

Half hour of elbow rehab stuff, lots of curls and band pushdowns.

2hrs rugby training, I dont normally log this but im going to start.

20kg to go.

I'll have to give them a shot.. I've done them into a "back pad" (one of the ergonomic pads the come with some leg presses), but it was so soft it really didn't feel like enough difference to bother.

Crap session

squat

60kg x 3
80kg x 3
100kg x 3

knees hurt so binned it

power clean

60kg 3 x 3

Pull through

30kg 5 x 10

sit up 3 x 10

I cant keep squatting with my knees like this, its throws me off and puts more pressure on my back and hips. Waiting for my consultant to write back to me about the mri follow up, cant come soon enough to be honest. Ive had enough of being a cripple.

20kg to go.

Sucks to hear bro; hopefully you get this dealt with asap so you can get back squatting

I'm supposedly going under the knife in a couple months time and I'm bricking it, so I can sympathize mate!

Journal

Cheers guys, im going to start hammering the mobility on the off chance it ll help. If i can avoid surgery then I obviously want to. The main focus of my training once fit will be to sort my ****ing life out and squat more. 200kg at next years nationals in september is the goal, PR is 170 but im confident I couldve done more. This was done without being able to do any downsets on squats too, so I think once I can get in more technique work etc it ll definitely help.

Its really my fault for being a lazy **** for the last year and just moaning about my knees, rather than actually trying to fix them.

20kg to go.

Right, new plan: I have just about stopped ****ing about in the aftermath of the meet and I have decided what im going to do going forwards...

Im going to accept the fact that there will be no squatting in the immediate future due to my knees and in that vein im going to do the U23 nationals in february as bench only. The aim for that will be to get the U23 raw record of 150kg. I am also going to try and fix my ****ing knees.

Plan will basically be bench and MP 5/3/1 style then an extra day, which will effectively be a back day, on which I ll rack pull and do a load of pulling/shoulder health. Maybe some speed deadlifts knee depending.

tonight:

MP

bar x 15
bar x 15
40kg x 5
47.5kg x 5
55kg x 10
40kg x 10
40kg x 10

Pin press w doubled mini's

60kg x 10
60kg x 10
60kg x 10

Seated cable row

'5' x 10
'10' x 10
'15' x 10
'20' (stack) x 8
'10' x 15
'5' x 15

Single arm DB shoulder press

12.5kg 3 x 10

Grappler twists

10kg 3 x 5

Good session, ive started the MP off really light on purpose because im so gash at it.

20kg to go.

Nice work bro. Plan sounds good to me; knees can handle the rack pulls?

Good plan.

Give the knees a rest and become a bench only gimp! lol

Can you deadlif full?  Heavy rack pulls an light pulls of the floor perchance?

Stonehenge
 
Where the banshees live and they do live well

Just got a call saying im having my mri follow up on monday...I get the feeling the guy wants to cut me open.

Ive basically just decided that if I keep trying to train properly im going to get more and more frustrated that I cant do it. So I may as well conceed that it isnt going to happen now to save myself the frustration later. Some weeks I might be able to do some light squatting, when I can I will, ditto the deadlift. The main problem with the squats isnt so much the pain (although it ****ing hurts) its that due to the pain my body tries to take the pressure off my knees and I can feel my hips and lower back pulling. 

Lifting aside as well, Ive really had enough of being in pain. The day after I run/train for rugby I can barely walk. It always hurts to walk downstairs. My hips hurt more and more because of me trying to avoid the knee pain. Its like being an old man. Even when I didnt run at all for 3 months coming up to the comp, if i skipped up a curb too fast it set it off. 

Im almost certain its ankle related, since it seems to be completely dependent on impact. This makes me a little concerned that if the guy advises me to have surgery on the knee it might be the wrong option. That said he is the medical professional and Im not. **** knows.

20kg to go.

You've highlighed one of the more insiduous problems with your knees. Over time they'll mess up both your hip and ankle!

Stonehenge
 
Where the banshees live and they do live well

I think its an ankle up problem. Im not sure what I want to hear from the surgeon really, if he says he wants to operate on both its a pretty big deal and will keep me out of everything for months. Im anticipating having a torn meniscus in my right knee, no idea about the left. They both have the same issue, the right just has the meniscus issue too.

20kg to go.

Just an idea mate - has anyone checked the shape and alignment of your feet. i.e. someone who specialises in biomechanics.
If for example your feet over pronate, it will really **** up everything. Thats what was wrong with my feet. Messed up my knees, hips and back.

Hope it picks up for you

Thats my problem mate, roll my feet out quite a bit and have poor ankle mobility, hence why im a little unsure what surgery will do. What did you do to sort it? Any advice?

20kg to go.

Played today, lost, dislocated my little finger on about 60 mins, popped it back and carried on but its kinda throbbing now. 

Also got a letter from my surgeon which makes it sound like he wants to open up both my knees...

20kg to go.

Dave284


Thats my problem mate, roll my feet out quite a bit and have poor ankle mobility, hence why im a little unsure what surgery will do. What did you do to sort it? Any advice?

I see a guy who takes a cast of my feet, then sends them off to make a plate which sits in your shoe and stops you feet from rolling inwards. Its a redicuously common thing, just people live with things or dont notice it till something happens.
 
Not cheap, mine are about £500 (as I have the reinforced composite to take the weight of me + squats/deadlifts). But I simply cant not wear them. Sorted out my knees, hips and back to the best I can.
 
Try looking for a sports physio / osteo and ask whether they do these casted plates. I mean I couldnt recommend the guy I see enough, he really knows his stuff, but he is in Kent (Maidstone).
 
All I then done was wear the foot plates all the time (except in bed). And used my solid rubber roller every day on all my legs. After about 3 months things are quite settled. By 6 months everything has moved around. But if your in immediate pain like I was, it started to ease after 2 weeks or so. Then It just a case of roller 3-4 times a week and lots of mobility work, and gradually easing in exercises (which you can start as soon as things start to ease).
 
Sounds a bit long winded I know, but probably worth a try. Surgery is last resort, and as you say, not sure whether it will work.
 
If I can help any more mate, dont hesitate to drop me a message or something.

Thanks a lot for the help mate, I really appreciate it

Im not so sure about orthotics because:

1) I rarely ware shoes
2) Surely as soon as you stop wearing them everything goes to ****?
3) Im not sure how my feet are going to become more effective shock absorbers to the extent that it ll enable me to run again

But on the other hand im not sure about the op because:

1) its definitely an impact thing and so what use is opening up my knee
2) its been going on, on and off, for 3-4 years, serious for the previous 18 months but getting worse- this makes me want an op because I cant handle much more of it!

****ed if I know

20kg to go.

No problem. I had the same problem, I use to walk around bare foot a lot. But now I have a wear shoes all the time. Although for me, im not bothered as it sorts out my feet.
You are right, as soon as you stop wearing them you can start to feel the strain. As all your muscles and joints have got use to the better position. But if you get rid of them, they will go back to how they where. It is a pain, but like i said, if it works its better than being in pain.
Either way, orthotics and / or knee op, they may still struggle with impact (mine do). Really depends, espcially on how much damage is in there. I have found that the massive emphasis I put on moibility work and focusing on strengthening leg stabilizers helps with this. The guy who I see for orthotics has a lot of people who do all kinds of sports, he does a lot himself. The majority of people dont have any problems, and some people just have to regulate what they do.

I was similar as well, for years I had on / off problems when I was younger. Then it started getting worse, till eventually lots of things where hurting all the time.

Hope that helps.

Thanks mate, if you dont mind I ll get back to you with what the surgeon says on monday?

Bench

long warm up
60kg x 5
60kg x 5
60kg x 5
80kg x 5
90kg x 5
105kg x 8
80kg x 10
60kg x 10
60kg x 10
60kg x 10

Felt good, im going to stop pausing my top sets on the higher reps just because I feel that the pause is taking reps out of me, especially over 8 reps. 105 x 8 was solid, had a couple more but I dont need to push it the first proper session back.

Floor press

60kg x 10
60kg x 10
60kg x 10

I used a suicide grip on these after watching the video Dave Tate posted on youtube about it. I found that I could go a little wider (middle finger o the ring), tuck a lot more and get the bar about half an inch off my chest. Something to experiment with.

Lat pull down

49kg x 10
42kg x 10
42kg x 10
42kg x 10
42kg x 10

Paused all these at the bottom, light weight but intended to help me arch in a bench not to make me stronger at lat pulldowns.

Band pull apart

mini 5 x 10

External rotation

2.5kg 3 x 10

Hammer curl

10kg 3 x 10

Good session back, finger made gripping the bar a little different but got on fine with everything.

20kg to go.

Solid session Dave. Hope you manage to get some good news re: your knees.

Journal