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DrRick has 500kg and wants more. - May 1 2006 16:36:08
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DrRick
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For the last couple of years I've been calling myself a bodybuilder with a tendency towards strength training, and a fat bastard. I've been spending more time around veganlifter and the rest of the Sugden Barbell Boys, not to mention Tokar, and sometime during Sunday's festivities I realised I am now a powerlifter with bodybuilding tendencies. And a fat bastard.
I'm going to start writing this log backdated from Sunday week ago, at which time my best bench was 110kg (repped), best deadlift 160kg, but with straps. I've just started bringing my squat down three or four inches, closer to proper depth; it's probably still a little high, but it's not a joke anymore. It's very hard, and very light, while I get used to it. I do relatively few sets, the last one of each exercise to failure, and go 10 reps - 8 - 6 - 4 over a four week cycle; I've just started throwing in some singles on the power movements. It seems to be working pretty well.
Goal: 1000lbs total, hopefully by the end of term (I teach). That's 455kg, which I was thinking as bench 120, deadlift 180, squat 155 - I was repping 150x4 very very easily a bit high.
< Message edited by DrRick -- Mar. 16 2007 23:45:31 >
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RE: DrRick's path to 1000lbs and less lard - May 1 2006 16:46:19
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DrRick
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Sunday 23/4 (at Sugden, as all my training is)
Big target today: 115kg bench. I almost had this last week, but the spotter touched it for no good reason, so I'm not going to count it. I don't think I'm getting enough triceps going - concentrate on "ripping the bar apart" throughout. This is 6-rep week, so I'm going with my usual 6-rep weight.
Bench Press: 60x12, 90x5, 105x6, 115x1 PB, 120x1 PB, 125f, 105x5+ (assist for 6th).
Superb session - Tokar was in and kindly spotted and encouraged. The 105 and the 115 felt ridiculously easy, and then the 120 went up like it was rocket-propelled. The 125 had to be tried, but I lost my concentration at the bottom and it went all over the place.
Incline Dumbell Press: 42.5x6, 7.
Olympic bar curls: 20x12, 45x8, 50x6. These got very swingy on the last set - too much.
Dumbbell Preacher Curls: (over a bench set to highest incline) 20x6, 8 (with a help on the left arm on the last rep).
Then on to the "gut" part - 25 tedious minutes on the cross trainer. Crunches, stretches, home. Happy.
< Message edited by DrRick -- May 1 2006 16:51:35 >
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RE: DrRick's path to 1000lbs and less lard - May 1 2006 16:47:54
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Galloot
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Go for it Doc. Don't worry about the weight on the Squat, it will come surprisingly quickly as your confidence in the movement grows. Good luck mate.
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RE: DrRick's path to 1000lbs and less lard - May 1 2006 16:57:19
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DrRick
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Wednesday 26/4
Squats and shoulders today. Week before last was the first time I squatted anything over 60kg deep, and my quads hurt until Saturday night. Still being conservative.
Squats: 20x12, 60x10, 100x5,, 120x6, 140x1x2, 120x6.
That 140 is probably a PB - it was fairly low, and solid. And surprisingly hard. These do feel like they're getting better.
I need some proper lifting boots.
Seated DB Press: 25x12. 37.5x6x2. These were hard - I got 40x6 in the four-rep week last cycle - but the squats take a lot out of me.
Seated Laterals: 20x8x2, 22.5x6x2. Yeah, I know, bodybuilder crap 
25 minutes on the elliptical, stretch, crunch, feed, sleep.
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RE: DrRick's path to 1000lbs and less lard - May 1 2006 17:01:55
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Galloot
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quote:
ORIGINAL: DrRick
Thanks Galloot . It was great meeting you guys yesterday, after reading your journals as a lurker.
I think the word is stalker 
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RE: DrRick's path to 1000lbs and less lard - May 1 2006 17:05:50
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DrRick
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Friday 28/4
Backday, backday, backday! I am new (ish - a few months) to deadlifts. Fun. I'm only on my second cycle of dumbbell rows, so I'm still confused - hence this ending up looking like 8-rep week rather than 6. I was stronger than I expected. Shame.
Pulldowns: (Wide grip, overhand) 70x12, 98x8,8.
DB Rows: 25x12. 40x8,8. This is still feeling easy.
Deadlifts 60x10, 100x3. 130x6 (easy), 150xf probably, 170x1 strapped, 170x1 PB, 130x6 (still easy).
The first 150 was the heaviest thing I've tried without straps, and it slipped enough that I think it would have been failed. The 170 was ridiculously light, strapped, considering I've never pulled 170 before. Then some boys training in the other rack offered me some chalk. What a difference. 170 up like a cotton bud. I almost dropped it in sheer surprise.
Sore palms, though. I'll be joining Olly in the leper's corner at this rate!
25 minutes on the elliptical, usual nonsense, home to feed very happy.
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RE: DrRick's path to 1000lbs and less lard - May 1 2006 17:17:00
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DrRick
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Monday 1/5
This is my Sunday morning a day late, since I was cheering for the big boys in Warrington. It's four rep week.
Pulldowns 63x15 Forgot to mention these last chest day - I do a warmup/pumpup lat set before I bench, as otherwise my lats tend to feel a bit odd, and even cramp.
Bench 60x10, 90x5,110x4 (easy), 125x1 paused PB, 120x1 long pause, 110x5.
Wow. Coming down I decided that it probably wasn't going back up, so I'd pause it, try to keep my technique solid, and see where it failed. It didn't. The spotter said it was slow but steady all the way up. Both benches were VERY slow down, even slower up. Something to work on.
Very, very happy!
Incline DB 45x4,4. Got five last cycle, but that was after a MUCH easier flat bench day.
EZ curls: 20x12,, 50x6,5. Gone to these as the straight bar was making me feel the mortality of my forearm tendons.
DB preachers: 22.5x4, 20x6. The 22.5s really were heavy - never tried them before.
25 minutes of elliptical, stretches, crunches. I can just about kneel down and sit on my heels again - for the first time in many years - but it is not comfortable, not a bit. Progress!
And the log is up to date. Let joy be unbounded.
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RE: DrRick's path to 1000lbs and less lard - May 1 2006 17:57:45
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Rob1985
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Nice one on finally starting a log Rick. Sugden continues to take over MuscleTalk!
Make sure you get some chalk if you haven't done so already, I have a spare ball or two somewhere and Cotswolds sell them I think. Far better than straps.
125 paused is excellent, well done.
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RE: DrRick's path to 1000lbs and less lard - May 1 2006 23:31:23
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Rob1985
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Yep, some good numbers mate.
You should be able to give those barbell boys a run for their money soon
Are you going to stick with your routine for a while or maybe look at something more PL'ing orientated?
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RE: DrRick's path to 1000lbs and less lard - May 1 2006 23:35:54
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DrRick
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There's a long, long way to go before I can stay with the Barbell Boys... if ever. Nice to have ambition, though!
I'm going to stick with my current routine for now on the grounds that I really like it and it seems to be working pretty well - I've been hitting a new target on one exercise or another almost every workout this year. If it stops working, I'll change.
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RE: DrRick's path to 1000lbs and less lard - May 1 2006 23:38:09
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Rob1985
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Good call, if it ain't broke don't fix it.
Nice website by the way. Good to see a fellow geek on here 
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RE: DrRick's path to 1000lbs and less lard - May 2 2006 9:28:58
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Little A
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Hi Rick,
I asked the question RE PL reffing, and although the NW will pay for BWLA members to sit the refs exam at present, that will all change if PL splits from BWLA at the next AGM (or EGM? not sure). Anyway thats coming up soon so as soon as I know, you'll know.
Good luck with the log, and nice to meet you the other day
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RE: DrRick's path to 1000lbs and less lard - May 3 2006 22:41:27
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DrRick
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Wednesday 3/5
I haven't had a bad workout for months, so even though I was feeling pretty flat I was looking forward to this - especially on getting home and seeing my shiny new Ironwork 2 shoes waiting for me (only ordered on Monday night, which makes http://www.sports-shoes.net/ and the Royal Mail excellent chaps indeed.
Targets today were 130x4x2 parallel squats (still relearning the movement), 40x4x2 dumbbell press.
Squats 20x15, 60x10, 100x3 at which point I'm really pleased - the shoes feel great, and Adam tells me I'm making parallel - a good inch or two lower than I was last week.
130x2 (wtf??), 2,2, 140x1, 130x2.
Basically, I couldn't get past the second rep, so went 2x4 rather than 4x2. The 140 was just to cheer me up. Admittedly they were deeper.
DB press 22.5x12, 30x3 (wtf, this feels really heavy) 40x1 and a bit - there was just nothing there at all, and I nearly lost the rep and risked screwing up a rotator cuff. I couldn't even get the DBs up on my own, which normally is no problem at all.
Abandoned the workout, did my stretches, and went home to sulk. Without a shower, because apparently I was too tired to remember to take a towel.
Now, I'm not going to make excu... oh, hang on, yes I am . I can think of several reasons I might have been, not to put to fine a point on it, lifting like a ****er:
(1) squatting that bit deeper messed me up.
(2) tired to start with, last session Monday rather than Sunday with a big PB in it, possibly need a light week soon.
(3) screwed up my eating patterns and ate too soon before the gym - this seems to be a problem for me.
(4) I am a ****er.
This last is probably a big factor, but I've been a ****er longer than I've been lifting and it doesn't usually stop me.
There were several positives, especially that with the Ironworks on I can really easily make depth - and I can even get it with a wider stance. Had some good advice from Adam on width on both bench and squat, and squatted probably the deepest I ever had.
And my knees, having felt peculiar after a long day standing around in Warrington on Sunday, today felt literally the best they have in years, and even better after squatting.
So, we'll see how we feel on Friday... I'll probably go in, warm up, and if I'm still lifting like a dick I'll go home again and get more rest in.
Feh.
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RE: DrRick's path to 1000lbs and less lard - May 3 2006 22:49:24
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boar
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hi Dr rick............ {hello everybody}
keep goin mate, i too am re-learning the depth (for a 2nd time to my shame) this time i made a box to be sure....
gonna check out them shoes and may even mke a purchase, wife permitting.......
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RE: DrRick's path to 1000lbs and less lard - May 6 2006 18:07:36
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DrRick
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Friday 5/5
Four rep week - more on many things, since my back's getting stronger. Today's target is to improve that 170kg deadlift PB.
Pulldowns 63x12, 105x6, 5.5. Getting better.
DB rowsp 22.5x10, 42.5x6,6. The heaviest I've gone, and very easy, fast reps.
Deads 60x12, 100x3, 120x2, 140x4 strapped - almost like a warmup, felt easy, 165x1 raw, trivial, 185x1 PB.
And ouch. I decided to go for the 400s, since I felt so strong, and (as Galloot is finding too) adding chalk to a reverse grip just makes gripping these weights SO easy.
It started to come up, and in retrospect I had the bar too far from my body and not enough knee bend - halfway up I feel a twinge in the erectors. It never occurred to me to dump the bar, I kept pulling and held for a good three or four seconds at the top before dropping it. I think there's more here if I don't mess up the mechanics like I did this time.
Unloaded the bar, went off and stretched, did 25 on the elliptical not least to get some blood flowing through the ouchies, stretched again and home.
Today I am moving like an old, old man. I did this a few times when I was first learning the lift, and I'm again pretty sure that I've done nothing that won't be fixed in a couple of days - but I should (a) learn to lift properly and (b) think about getting a belt.
It does sort one thing out: this week coming is an off week. I'll go in Wednesday for light full-body if I'm feeling good. Still pleased about that 407lbs, if not about the thought of getting out of this chair...
< Message edited by DrRick -- May 6 2006 18:08:01 >
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