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Big-AL's Comeback/Changing Goals/Rehab Journal.

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Big-AL
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2003/12/21 16:38:51 (permalink)

Big-AL's Comeback/Changing Goals/Rehab Journal.

Well having taken some MONTHS off training due to inumerable bad things happening in my life i am planing a comeback.

I thought the fact that i have to report my progress to several thousand people might keep me on track[B)]

My gym is currently closed for repairs but as soon as it re-opens in the new year i shall see just how much weaker the new streamline AL is...[8)]

I am down to 235 lbs but fitter and leaner, I will be training for strength.

My goals within the next 12 months are these: -

Deadlift 300kg - previous best 245kg
Squat 250kg - previous best 210kg
Overhead press 140kg - previous best 110kg
Dip + 80kg - previous best 3x3 + 40kg
Chin + 40kg - previous best 3x3 + 10kg[:I]
Overhead squat 100kg - previous best 50kg
Stay under 240 lbs (109kg) and stay natural!

These might seem optimistic but i want to aim high!

Cheers!

AL
#1

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    Big-AL
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2003/12/21 16:50:17 (permalink)
    Oh yes, i should probably mention some sort of routine![:I]

    My routine will roughly be this: -

    Day 1
    Overhead squats - as a warm up
    Back squats 3 singles or doubles
    Weighted sit-ups 3x3

    Day 2
    Weighted chins 3x3
    Weighted dips 3x3

    Day 3
    Deadlift 3 singles or doubles
    Bent over rows 3x3

    Day 4
    Clean and press 3 singles
    Overhead press 3x3 or close grip bench

    There will be warm up sets, only work sets are listed above.

    Grip work is done as and when i feel like it.

    GPP and general cardio stuff is adequately covered by work - believe me![xx(]

    AL
    #2
    Knighty
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2003/12/21 17:08:47 (permalink)
    Interesting routine mate, nice low volume approach.

    Are you going to be doing any low rep odd object stuff? Or are you going to be cleaning and pressing people's arm chairs and TVs in your lunch break at work?

    Should be a good journal this one!
    #3
    Big-AL
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2003/12/21 17:14:46 (permalink)
    I'll do the odd bit with the sandbags and barrel as long as i feel ok to do it, i have never done so much physical work during the day and trained for strength at the same time so it will be a learning experience.

    The last time i had a very physical job i was a bodybuilder and found i had little energy surplus for anything else - i will simply have to see what happens...

    Lifting all those sofas is certinaly helpfull though as regards experience with odd objects and grip work.

    Anyone should feel free to make suggestions or pull my routine apart if they want, i don't mind.

    \Cheers

    AL
    #4
    veganlifter
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2003/12/21 18:28:29 (permalink)
    great that you started a journal mate. I'll be very interested in this journal, so don't leave any details out!

    Are you aiming to any strongman competitions?

    Good luck - if luck comes into it!
    #5
    Big-AL
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2003/12/21 18:40:18 (permalink)
    Well last summer i was on form and certainly set for all the comps this year, now however i will just have to wait and see.
    I don't know quite how weak i am yet!
    On the plus side summer is a way off yet so let's hope the comeback is a good one!
    I would like to do the All Hallows this year, the south coast and the white cliffs again if Colin is up for arranging it - fingers crossed

    Cheers!

    AL
    #6
    T-Bone123
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2003/12/21 19:46:09 (permalink)
    Good Luck with the journal.
    #7
    Big-AL
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2003/12/22 20:35:04 (permalink)
    quote:
    Originally posted by T-Bone123

    Good Luck with the journal.

    Thanks but i feel i will need more luck with the training![xx(]

    AL
    #8
    DerMalePhonkMann
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2003/12/23 03:15:02 (permalink)
    Should be a good read Al.
    #9
    Big-AL
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2003/12/23 07:22:02 (permalink)
    Cheers mate i am certainly looking forward to starting it!

    AL
    #10
    Big-AL
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2003/12/28 15:13:06 (permalink)
    A week to go now before i can get back in the gym and i am really looking forward to it.

    I tried a workout in the garden yesterday and everything still seemed operational - all my limbs still move in the right directions!

    I did pushups and hindu squats to warm up then one hand clean and press with the 40kg dumbell, clean and press with the barrel and side bends witht the dumbell, I felt quite fit but a bit weak and lacking in confidence but that will come back in no time i think / hope.

    Was knackered after but enjoyed it nonetheless.

    AL
    #11
    Big-AL
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2004/01/04 14:03:41 (permalink)
    I did 3 mins each of hindu squats, press-ups and sit-ups on friday, ever since i have been aching like mad. This is evidnece enough that i am becomming accustomed to not training.
    Still i start back in the gym tomorrow, hope these doms have gone by then!

    AL
    #12
    Blood Sport
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2004/01/04 19:00:56 (permalink)
    That's a Great Routine for Strength Al! I'm currently looking for Strengthening my chinning abbility, Do you think wieghted is the Way to go, i can currently only do 8 overhead with Bw? Are you gonna be etering any Strongman events this year, to aim for? Also if your just learning Overhead Squats, You could use them as your Warm up for your Full squats on day one, You may find it very hard if you've just been squatting heavy to do them after, Just a thought! Goodluck Bigman!
    #13
    tbowman
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2004/01/05 14:28:08 (permalink)
    Good to see you back on a program mate!
    300kg dead? WOW!! Hopefully I can pull at least a 600 lbr in June 04
    at AAU Deadlift Nationals.
    #14
    Big-AL
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2004/01/05 21:51:07 (permalink)
    quote:
    Originally posted by Blood Sport

    That's a Great Routine for Strength Al! I'm currently looking for Strengthening my chinning abbility, Do you think wieghted is the Way to go, i can currently only do 8 overhead with Bw? Are you gonna be etering any Strongman events this year, to aim for? Also if your just learning Overhead Squats, You could use them as your Warm up for your Full squats on day one, You may find it very hard if you've just been squatting heavy to do them after, Just a thought! Goodluck Bigman!


    I am glad you like it, it is quite simple and straightforward but i too think it should work ok.

    I think weighted dips are definately the way to go, damn hard work though!

    I am hoping to enter some competitions this year, actually i know i will, even if i have no chance it is still good experience and should help motivate me to get back on top of my training.

    Doing overhead squats first as a warm up is a good idea, i may well do that.

    Cheers

    AL
    #15
    Big-AL
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2004/01/05 21:55:43 (permalink)
    quote:
    Originally posted by tbowman

    Good to see you back on a program mate!
    300kg dead? WOW!! Hopefully I can pull at least a 600 lbr in June 04
    at AAU Deadlift Nationals.


    Hello mate, 300kg seems optimistic to me now as i have just been to the gym aagain for the first time. However i am going to stick to that goal and try my best, good to aim high i think.

    Best of luck with that competition and the big 600! Keep us all informed.

    I remember a while back we were both wondering who would get to 500lbs first!

    Cheers

    AL
    #16
    Big-AL
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2004/01/05 22:07:29 (permalink)
    Right first session back.

    I was planning to do a bit of everything, lightish to ease myself back into the swing of things. However my weightlifter friend was there so i took advantage of the opportunity for some training / tuition on cleans.
    We just loaded up 50kg and me and my training partner learnt a bit of technique. Still it was quite knackering holding that weight still in partial clean positions etc! Did a few power snatches too.

    When he left we went onto some deadlifts, felt a bit tired but thought it was worth it. I did: -

    5x120
    3x140
    1x180
    1x200

    this all felt ok but awkward, not as easy as it was a few months back! I really felt a bit weak but i suppose that is only to be expected.

    and then some static holds with 180kg for time, my hands were then very sore and my back was feeling it so we went onto weighted sit-ups and finally a few mins on the eliptical trainer thing.

    I will do mostly acclimatising stuff this week and try and get fully on the routine next week. Still it was good to feel my limbs working again!

    I must now go and nurse my hands.

    AL
    #17
    Jezzcb
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2004/01/06 09:13:01 (permalink)
    It's great to read about you guys who are really on the right track and doing well. If you have been in competitions before do you have any photos available or is that an inapropriate question?
    #18
    Big-AL
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2004/01/06 11:05:44 (permalink)
    I wish that was the case jezzcb, i am doing this journal because i have been doing so badly lately!

    Cloin A posted some photos of me competing on this site somewhere, along with some other MT members, you could search for it.

    cheers

    AL
    #19
    Big-AL
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    RE: Big-AL's Comeback/Changing Goals/Rehab Journal. 2004/01/08 19:26:25 (permalink)
    Still feeling my way back in , not on the program yet.

    Wednesday's session went like this: -

    Dips - belt weighs 1.5 kg
    2 sets of 5 with bodyweight
    then 1 set of 5 with 16.5 kg
    1 set of 5 with 26.5 kg
    1 set of 1 with 31.5 kg
    1 set of 2 with 26.5 kg
    1 set of 10 with bodyweight only

    Chins -
    1 set of 5 with bodyweight
    then 3x3 with 6.5 kg added

    Plate curls 2x5kg discs 3x5

    Finally they have this great multigrip bar, like they have at most other gyms - grips like /\ or \/ or || hammer grip, you know what i mean. Anyway theirs is a big heavy duty thicker gripped one, so we loaded that up to about 50 kg and did strict hammer curl up to strict press, it was a bit like a log We did the overhead press fast and dynamic.

    That was that.

    Squats to come on Saturday morning[xx(]

    AL
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