Yeeeeeeaaah Buddy- dave's log

Cheers mate, I hope so too. Feeling alright today as it goes, should be up to some pulling next week.

20kg to go.

Here is the false grip vid if anyone is interested:

20kg to go.

Give us a tinkle if an when your back from crimbo. Sort out a session if we can.

Stonehenge
 
Where the banshees live and they do live well

Will do champ, I ll be back next weekend so anytime after that is fine by me. How are you fixed?

20kg to go.

Just seen the surgeon, had a look at some mri's etc and the upshot was that I have some inflammation of my patella tendon (no **** sherlock), which is worse about an inch below the kneecap (again, couldve told you this for free). 

He said I could either:

1) have physio
2) ultrasound it for a bit and see if that helps
3) have a procedure during which id get knocked out and have him put some electrodes into my tendon to try and stimulate some vascularity in there in order to reduce the swelling. 

I asked him what he'd do, said that its gone too far for physio to help. Happy with that as finding a good physio can be a nightmare. He recommended that I try ultrasound for a bit and see if it helps, if not he ll do the op. So there we go. I highly doubt anything will happen before xmas, so its pretty much another month before anything will start to happen. 

On the plus side, he doesnt want to cut me open and **** about inside my knee. So...no more running of any kind in the immediate future. This means no rugby, but I will probably be able to squat again with manageable pain in a few weeks, now that ive totally given up on rugby. This could mean a full meet is on the cards in february, depending how soon I can get a bar on my back and how soon my finger allows me to pull properly.

20kg to go.

Cool.

Well I am could be good for a session anyday the gym is open next week. I'll find out openeing hrs this thurs and drop you a line.

Stonehenge
 
Where the banshees live and they do live well

Keen mate. Right, im definitely gunning for this junior comp in feb now, **** the knee its going to have to get better. Im going to attempt a squat tomorrow, even if all I do is the bar. Bar's better than no squatting.

stretch and mobility, body weight squatting ok

MP

bar x 10
bar x 10
40kg x 5
45kg x 3
52.5kg x 3
57.5kg x 10 - probably a PR
40kg x 10
40kg x 10
40kg x 10

Pin press vs doubled mini's

60kg x 10
60kg x 10
80kg x 5

Bench pull in power rack

60kg x 10
70kg x 10
80kg x 10
90kg x 10
60kg x 20

Single arm DB press

12.5kg x 15
12.5kg x 15
12.5kg x 15

Facepull

10kg x 20
10kg x 20

Rotations on grappler

10kg x 5
10kg x 5
10kg x 5

DB curl

7.5kg x 10
7.5kg x 10

Long but good session. MP was solid, easier than 55 x 10 last week and probably had a rep left in me. 60 x 10 next week would be an all time PR which id be pretty happy with. 

The bench pulls were really good, I liked them a lot, no pressure on lower back, good weight moved, going to use these again in the future. 

Sold myself to do this meet in february. I cant be a rugby player anymore so Im going to make a ****ing good fist of this powerlifting lark. I got my squat ready for last time so with no running and a ****load of drugs so I ll be alright to do the same again hopefully, just depends how soon I can get back to squatting. I want a 400lb squat this time if possible.

20kg to go.

As you say mate, atleast he doesnt want to cut your knee up.
Still be worth getting an opinion on your feet regarding orthotics i think.
Just another idea, give single leg bridges and lots of x-band walks, a couple times a week. Might help take a bit off your knees.

Good luck with the build up to your comp.

Cheers bud, thank you for the help. Let me know if there is anyway I can repay the favor!

Im going to activate the **** out of my glutes before doing any squatting. Ditto VMO. Been doing some 'knee outs' vs a light band (squat onto box with band doubled around knees), like those a lost so I ll do those, x walks, bridges and a lot of mobility before I try anything later on. 

20kg to go.

Hah, coming from potentially have your knee's cut open to aiming for a 180kg squat.... I like your thinking.

Journal

180 isnt enough mate, if I want to be competitive I need to get well over 200!

Figured id try to squat today, if it hurt too much id deadlift, if that hurt too much id good morning....

Warm up:

hockey ball whole lower body
mobility
static stretch hip flexor, calf, hamstring, glutes
more mobilty

Training:

Squat:

bw x 10
bw x 10
bar x 10
bar x 5
60kg x 5
80kg x 5
100kg x 5
120kg x 5
80kg x 5

Felt good. No pain in the knee worth mentioning, felt a little odd but I ll take that happily now.

Deadlift:

70kg x 3
110kg x 3
150kg x 3
190kg x 1

All good, 190 was fast, as it should be. I wouldve done more reps but my little finger wasnt loving it following its dislocation

Pre-rehab:

GM 3 x 10 w/bar
TKE w/light band 3 x 15
Single leg bridge with foot on a box 2 x 10 each leg
Bridge with feet on bench 2 x 10
X band walk w/mini band 2 trips, 2 steps each leg/trip
Sit up 3 x 10
Pallof Press w/light band 2 x 10/side

Really happy that I can squat and pull with the knee. I ll jump back onto 5/3/1 for them next week probably after one more session to get me back up to speed. Using a bit of a different log format because this way I ll be able to see if Im slacking off warm ups and rehab stuff, I generally do it I just dont write it down. This way I ll be sure to.

20kg to go.

Cool session for this stage.

To be truly competitive at 90kg unequipped you need a 220 squat I feel. Mind you in GBPF you can win at nationals with less if you get the right year as often the best won't be at nationals. Only one decent guy that lifts regular it seems @90kg unequipped in GBPF (Stephen Gates; although at his height he should be a 100kg lifter!) although the records are of good standard (250/160/301/677.5  give or take a kg).

n BDFPA it's a differeent story. To have a chance to place at nationals your gona need a chunk above 600 total. Andy Bonner (at age 53) did 687.5kg unequipped @90kg during this years WDFPF Champs including a 250 squat :)

Stonehenge
 
Where the banshees live and they do live well

180 isnt enough mate, if I want to be competitive I need to get well over 200!

Pah, 220 is where its at! I meant that considering you were looking at a lengthy time out with op+rehab and general pain now, 180 is a mean lift all things considered. Kudos

Journal

Cheers 13, havent done it yet tho lol. 

Iain- I agree, 220+ would definitely required in the long run. I need to keep my sights on whats directly in front of me at the moment though, id like to squat 200 whilst im still a junior. I dont think that is unrealistic at all. 

20kg to go.

I realise that Dave. 200kg is the lift that should be in your cross hairs!

http://www.the-belmont.co.uk/gbpf/BUCS.pdf

Stonehenge
 
Where the banshees live and they do live well

Lol just posted those in your log, I need unequipped ones as those dont have a column for equipped or unequipped so you cant tell I lifted raw.

20kg to go.

Just looked at that pdf, out of curiousity, what needs to happen before your disqualified? X number of missed lifts?

Journal

You have to get a squat in to progress to bench and a bench in to progress to deadlifting mate

20kg to go.

Ah right, cheers Dave.

Journal

I can only suggest that you contact Paul an dhe can email the uni on your behalf. He's a good bloke and I am sure he'd be happy to do so.

Stonehenge
 
Where the banshees live and they do live well

Strong sesh Dave. Hopefully you can just pound this knee into submission lol

Cheers champ. Got ultrasound on tuesday now which should be good.

No training today, almost the end of term so there's a lot of boozing going on. Got totally ****faced last night and feeling the effects today!

20kg to go.

You haven't done your knee in as well have you Dave? Nightmare if so.

Get yourself hitting those pull-throughs and maybe step ups to rehab.. Having said that; my knee is still dodgy lol.

Both of them are ****ed mate! Usless ****ing things!!!!

Warm Up:

Hockey ball upper back, calves, IT band
Stretch 
Mobility


Bench

bar x 10
60kg x 3
60kg x 3
80kg x 3
90kg x 3
100kg x 3
112.5kg x 7
90kg x 5
90kg x 5
80kg x 10
60kg x 10
60kg x 10

I used a suicide grip up to and including the top set. Felt different but good but to be honest ive got no reason to change it up. Could be a useful training tool for triceps movements though since I can tuck noticeably more.

Floor press:

60kg x 10
70kg x 10
70kg x 6

DB row

10kg x 10
20kg x 10
40kg x 10
50kg x 10
60kg x 15 - equal or possibly a PR

Lat pull down, focus on arching hard

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

Good session, bench is feeling decent at the moment, I think im going to be on for a decent press at this comp in feb.

20kg to go.

Strong rowing as always Daveman.

Journal

Nice work. We could have a 'DRow off' next week after deadlifting!

Stonehenge
 
Where the banshees live and they do live well

Cheers guys. Quite surprised how good they felt. Think I ll keep these in for a while. Going to try and squat tomorrow again and see how it feels. If its good, take it up to 140 x 5 and see how that is. 

Iain- I rang Paul Rees, turns out he had the wrong email address for me and so couldnt get a hold of me. He sent me over an email which I ll be forwarding to the high performance sports director to see if I can get on the elite program. There's a separate weights room at the sports centre, 2 platforms, 2 racks, all the dumbells etc which is reserved for people on the program. Id be keen to get in there!!!

20kg to go.

Quality pal!

The guy I train Iain Muro (scottish guy, ex prof kickboxer, at the uni champs) is on the elite program at Southampton Uni and uses their strength and cond room. Good set up with 3 platforms a very nice power rack, squat stands, KB, GHR etc. Its better for weightlifing as all the bars are top notch international spec oly ones, whilst not having a decent bench, but good non the less. As his coach I can come down with him and use it too.

Stonehenge
 
Where the banshees live and they do live well

Yeah I should be able to blag us into this room next time you come down with any luck

20kg to go.

Yes. I don't want to be with the riff raff again thank you very much! Bet they don't ask for bags to be kept behind in the elite suite!

Stonehenge
 
Where the banshees live and they do live well

lol yeah, im at my wits end with the ****s in that place...whilst im at work ive taken to standing downstairs, threatening to ban people who dont put the weights away!

20kg to go.

Few cheeky squats

warm up:

extensive amount of hockey ball rolling, feet, calves, adductors, hips, glutes, IT band
mobility
bw squats w/doubled light band around knees

training:

squat

bw x 20
bar x 10
60kg x 6
80kg x 3
100kg x 3
120kg x 1
140kg x 1
160kg x 3 - PR
100kg x 10
80kg x 10
60kg x 10

power clean

40kg x 3
40kg x 3
50kg x 3
50kg x 3
60kg x 3

hanging leg raise x 6, 6, 6

pre/rehab

tke vs light band 2 x 15
good morning bar 3 x 10
single leg bridge w/foot on box 2 x 10
bridge with feet on bench 2 x 10
x band walks w/mini 2 trips 10 steps each
sit up 3 x 10

Good session, very happy with the squats. Saw stars between 2 and 3 but it came up well enough. Best ive felt squatting in a long time after all the rolling. Im doing this everytime I train hence forth. Ive done it for a while but I feel like ive really found the areas that benefit me now. Moved the stance around on the GM's after looking at cricket fire's log, I quite like wider stance ones as it goes. 

20kg to go.

"Few cheeky squats" and he goes and bangs out 160 for a triple.

You make me sick dave!

Journal

No.13


"Few cheeky squats" and he goes and bangs out 160 for a triple.

You make me sick dave!

Lol cheers mate, but if that makes you sick id highly advise staying away from Iain's log!

I was glad to have seen that my squat seems to be in good nick though. By that I mean it hasnt gone backwards. I definitely left a few kg's on the platform in the Nov comp so hopefully with some decent training and some good luck I can get up over 180 in the February one.

20kg to go.

Heh, those numbers in that journal are totally alien to me at times.

Suppose all that warmup work is paying off. Good to see you pushing on regardless of your ****ty knees Well done.

Question, you competed in the junior division right? And your 23? Does it work on your birth year or does the junior class include 23 YO's?

Journal

Im 22 bud unless you know something I dont?!lol, I get to lift as U23 all of next year apparantly

20kg to go.

Very very nice tripple. Fingers crossed for a good run at 200 in the first half of next year.
 
If you can tripple 170 before the next comp then I'll let you open with that :)

Stonehenge
 
Where the banshees live and they do live well

Dave284


Im 22 bud unless you know something I dont?!lol, I get to lift as U23 all of next year apparantly

Hah ****. Oh right, sorry bud, I'd got it in my head that you were a couple years older than me! Bugger, I feel even further behind.

Journal

iaink


Very very nice tripple. Fingers crossed for a good run at 200 in the first half of next year.
 
If you can tripple 170 before the next comp then I'll let you open with that :)

Cheers mate. Hopefully. I was happy with that having only squatted twice in the last 4 weeks (both in the last 5 days).

Im going to keep using 5/3/1 but on days when my top set is a stupid weight like 110kg, i ll only do the perscribed reps and then work up to a 3 or a 5. 

I watched the youtube vid of me squatting at the comp and they all looked too easy. Determined to do better.

20kg to go.

Just been to see a radiologist about my knees. He gave them a cheeky ultrasound and explained that both tendons were inflammed and that I had a bursa on each, much worse on the right.

He sucked the fluid out with a needle then whacked some steroids in (whey). The pain seems to have totally gone for the moment which is nice but I cant squat/deadlift for 2 weeks. If this works he ll be doing my other knee too, so that ll mean an additional 2 weeks out. Frankly I couldnt care less about the time off now, Ive had enough of being ****ed! If this means bench only at the Feb champs then bench only it is!

20kg to go.