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Dav
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Re: Dav's Powerlifting Journal 2018/05/01 20:15:18 (permalink)
+1 (1)
Before I damaged/dislocated my shoulder I didn't really worry too much about technique when benching as I never had a problem pushing decent weights. Since the shoulder injury I've read extensively both on rehab and how to bench most effectively, silver linings and all that lol.

This article is a long read but well worth it whether you want to increase your bench for PLing or for hypertrophy to make the barbell bench a more effective pec/chest exercise.


https://www.strongerbysci.../bench-press-bar-path/
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Dav
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Re: Dav's Powerlifting Journal 2018/05/01 20:32:05 (permalink)
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For anyone interested this is the shoulder yoga/rehab I've added to my PLing based yoga routine. Simple yet this has got me going again after a serious shoulder injury. Also great for impingement etc.... I perform these moves each day, and always before OHP and benching. I now have full mobility back after 1 week having suffered with pain and limited mobility for 2 years;

https://youtu.be/xQJzsvCn_Y0

Worth a watch even just for the instructor haha😕😜
post edited by Dav - 2018/05/01 20:33:20
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dirtyvest
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Re: Dav's Powerlifting Journal 2018/05/01 20:50:31 (permalink)
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Thoracic mobility is often one of the key contributors IME. Shall watch and perv... I mean learn, later

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal
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ANIMAL
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Re: Dav's Powerlifting Journal 2018/05/01 22:00:07 (permalink)
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Good to see the journal up mate. Good luck with your goals. You’ve got a real good strong base to build from.

And good to see you taking flexibility and mobility seriously. I’ve been preaching the benefits of yoga for ages. I was riddled with injury at one point. Dynamic Yoga sorted the majority of it out. Everyone wants to be a strength athlete but concentrate too much on the strength side and not enough on the athlete part
#24
Dav
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Re: Dav's Powerlifting Journal 2018/05/02 23:08:13 (permalink)
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Thank you mate, yes can't speak highly enough about incorporating yoga into a routine! Well age does catch up on you eventually lol but for the first time in many years I've something to focus on again. Trying to do everything possible right so will leave no stone unturned.

So felt a bit better today but with getting my car serviced and going back and forwards to the gym for clients I ended up completing day 2 at 12 tonight.

Considering I've got a bug type thing and am tired I had a productive workout

Front squat with pause at the bottom

120kg x 3
130kg x 2

Haven't done these in years and only my 4th proper FS workout but lots in the tank, just finding it hard holding the bar (Olympic hand positioning) which is limiting me going too heavy right now, but had a look online and using a different hand grip which seemed a little better tonight.

Legs have got 150-160kg for 2 with a pause in them right now but grip hasnt. Target for end of year is 200kg for 2 with a pause.

Pull ups
3 sets 10, 9, 7 reps limited due to mild tendonitis in both elbows lol.

Drag curls

2 x 7 40kg

45 degree hyper extension deadlifts

2 x 3 120kg

Weighted incline crunches

2 x 5 40kg

Finished at 11.45 and picked up another client so going late paid off!!

They have a jukebox in the gym where you can choose music, I love some metal to train to, try not to go too heavy as most don't like it but I've been pi55ed off because they removed Limp Bizkit (a guilty pleasure) but it's back on or it was tonight!!
post edited by Dav - 2018/05/02 23:09:35
#25
Dav
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Re: Dav's Powerlifting Journal 2018/05/03 08:42:05 (permalink)
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At the gym training clients but day off work out wise. Feeling hungry to train which I haven't felt for a loooong time. Used to go into the gym with focus and agression (in a good way) totally hyped up. Lost this recently and thought perhaps it was age related (lowering natural test). Getting the feeling back I had in my teens and 20's when I used to compete. Loving this workout and feeling excited about the gym again!!

The mental aspect imo is key to personal success in the gym. In a funny sort of way I'm looking forward to the deloading session in 5 weeks.

My daily yoga routine will have to suffice😜
post edited by Dav - 2018/05/03 08:45:03
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dirtyvest
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Re: Dav's Powerlifting Journal 2018/05/03 14:57:56 (permalink)
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I relish my deloads, the downside is you can't hold back the week before, no excuses LOL
 
As for FS grip... I can't clean grip for the life of me and when I go off cross arm I use straps for my grip instead
 


Limits, like fear, are often just an illusion: MJ 12/9/09
My journal
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Airb0rne Warrior
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Re: Dav's Powerlifting Journal 2018/05/03 19:35:25 (permalink)
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Being the same age as you and also competing in the mid nineties I'll be following your journal mate, though no doubt dreaming I could lift what you're currently doing. Feel like a newborn after recently going on TRT and raring to go!
 
Liking the link to the benching. Going to give it a go as I've never been particularly good at it. 
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Dav
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Re: Dav's Powerlifting Journal 2018/05/04 07:20:36 (permalink)
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Yes DV I've got some straps so that's an option but been doing some reading and using an Olympic/clean grip I think I've got there. If you hold the bar with just your 3 middle fingers (no thumb and little finger) it reduces the stretch on the wrist. I tried it in the above workout and it was less painful but then not quite so secure so it's still holding back what I can lift BUT feels more comfortable so I'll give it a go. But your solution/wrist straps may still be on the cards.

Hopefully AW you'll find it interesting I like my reading and trying to get things right. I've discovered that powerlifting compared to bodybuilding is more of a science and if I want to do well in it I want to make it as productive and "easy" as I can.

I see guys who lift a great deal and are much smaller than me (I'm still holding a decent amount of mass for my age) so know it's not just about muscle but many other factors. As Animal recently said also my muscles aren't "trained" for the more explosive elements involved so the next 6-9 months won't only be about increasing weights but learning perfect technique (making a lift as economical as possible) and working on any weaknesses - both technically and physiologically. Whilst retraining my neuromuscular system.

Good luck on your training, it can be a challenge at our age as you are probably aware but rewarding non the less.

Yes that bench article is really interesting and I've adjusted my lift accordingly and it definately feels more chest dominant which is what you want as obviously the pecs are larger and more powerful than anterior delts.
post edited by Dav - 2018/05/04 07:33:15
#29
Dav
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Re: Dav's Powerlifting Journal 2018/05/04 07:36:57 (permalink)
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Still feeling a little rough (think it's moved onto my chest lol) but the Barry White voice should go down well with the female's at the gym today. Your the first, the last my everything ...............😕😜

Hyped and can't wait to get into the gym will listen to a little Scandinavian death metal to get myself in the "mood".

3 weeks into taking Beta Alanine and it works!! 30-40 minutes into a workout and I don't feel the same muscle fatigue, taken a little time to kick in but a cheap and effective product unlike 95% of supplements - recommended.
post edited by Dav - 2018/05/04 07:39:48
#30
Dav
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Re: Dav's Powerlifting Journal 2018/05/04 08:24:45 (permalink)
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Going to be incorporating 1/2 waiter carries into my routine as the strengthening continues for my shoulder. Great core exercise and scapula stabilisation.

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Re: Dav's Powerlifting Journal 2018/05/04 13:12:20 (permalink)
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I used to be able to hold a clean position easily for front squats, but since getting much bigger its just feasible...they are nice when done on a safety squat bar if you have access to one mate.

 
 
SQUAT 242.5KG-BENCH 192.5KG-DEADLIFT 330KG
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#32
Dav
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Re: Dav's Powerlifting Journal 2018/05/04 14:27:42 (permalink)
+1 (1)
Yes I do mate but call me a stubborn old traditionalist but I'm going to persevere as I also like the carry over required holding the bar in that manner and mid/upper back strength. With this new grip I'm slowly getting used to it and once I feel comfortable the weights will rise rapidly as there's plenty more strength in my legs.

Adding more advanced moves into my yoga routine and woke up this morning with an achey lower back lol (not damaged I suppose my body adapting to strange positions/movements). I'll keep going as the yoga 's really benefitting me in such a short time. I'm a total convert!!

Took it easy on today's deadlifting session but had a good workout;

Snatch grip deadlifts (now with straps)

1x4 160kg
1x3 170kg
1x2 185kg

Lighter conventional deadlifts

1x5 160kg
1x4 170kg
1x4 180kg

Yoga shoulder stretches

OHP

1x6 50kg
1x5 60kg
1x3 72.5kg

Still taking it easy on these due to shoulder but for the first time since dislocating my shoulder I have full mobility overhead and no pain 2 weeks into the yoga!!

Really happy with that felt confident once again pressing overhead after such a long time, will be taking it easy but weights should start to go up quickly.

1 set of waiters carries single arm with 15kg dumbbell, first time I've ever done these and putting the weight down you can really feel rhomboids, traps and rotator cuff muscles working.
post edited by Dav - 2018/05/04 14:29:03
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Re: Dav's Powerlifting Journal 2018/05/04 14:32:36 (permalink)
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I could never clean grip until I started wrist mobility drills which I did a thread on in training forum. But also any mobility you do get from stretching has to be put under load or you lose it. Same with any stretching really.

Where do you get your beta alanine from Dav?
#34
Dav
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Re: Dav's Powerlifting Journal 2018/05/04 14:47:28 (permalink)
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I'm looking into to wrist mobility mate so will search your article out.

Get the BA from Myprotein - very well priced especially if you take advantage of their (almost) daily offers.
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Dav
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Re: Dav's Powerlifting Journal 2018/05/05 20:28:52 (permalink)
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Great work out today, shoulder almost there so pressing has started to feel good again.

Shoulder and lumbar flexibility yoga poses done

CGBP

Static holds with an additional 30kg for 10 seconds before each set

1x5 115kg
1x4 120kg
1x3 125kg

All done with arch and no body movement, 125kg felt light so up again next week.

Leg press - squat stance and deep into chest with pause

2x9 370kg

Again nice and easy up to 390-400kg next week

Face pulls

2x12 28kg

Calf raises on smith machine

2x8 130kg with 3 second hold at top

Side twists on pulley (chest height)

2x6 28kg

Hatfield raises

1x6 10kg kettlebell
1x6 20kg kettlebell
1x6 34kg kettlebell

Stretches.

Home for pizza and a German wheat beer, as it's the weekend😜

Protein shake first of course
post edited by Dav - 2018/05/05 20:31:41
#36
Brett
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Re: Dav's Powerlifting Journal 2018/05/06 03:28:23 (permalink)
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Solid work mate.
 
Question re. the back injury... did you used to/still get sciatica? I see you mention doing the core work has helped a lot. This is something I don't do. Incline weighted crunches are like the below yes? I could do the side raises and twists but I think the crunches would probably set off the sciatica. Did you experience this or find any work around? Or did it just go with time?
 
 


Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#37
Dav
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Re: Dav's Powerlifting Journal 2018/05/07 21:42:19 (permalink)
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Sorry Brett with coming back to you so late, been away for a couple of days.

Yes that's the one!! If you do do them make sure you start with just bodyweight and build up strength and technique. To not stress the lower back make sure you don't go into a sit up and round the back but as in the picture as you come up into a crunch keep your core tight crunching in and keeping back straight as in the second picture. Most people don't do much oblique training but these are essential for deadlifting and deep squats and play a big part in stabilising the lower back. If you can train these using weighted side bend variations. I find doing them on the 45 degree hyper extension machine very effective you'll build up more stability/strength for the crunches.

Yes I suffered from sciatica on and off for 7 years after prolapsing the discs but didn't know what I know now. I'm an ardent core trainer and have found after a couple of months of doing what I do now in my routine I get no lower back issues at all and am feeling very strong even in the deadlift which Ive not been able to do for many years.

Add in some stretching - quads, hamstrings, hips, glutes and hip/hip flexor's with some yoga and I'm much more confident and can really "bash" my core and lower back without any issues or pain. Until I started the above I still got lower back issues such as morning aching, not being able to deadlift, aching when trying to do bend over rows etc.... but get none of this now.
#38
dirtyvest
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Re: Dav's Powerlifting Journal 2018/05/07 22:26:18 (permalink)
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It's interesting that ab and core on the whole did very little for my back woes. With the exception of bent knee fall out... that does seem to have worked wonders.

Good news on that shoulder

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Re: Dav's Powerlifting Journal 2018/05/08 15:45:22 (permalink)
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Thanks Dav for the detailed reply. Seeing as it will cost me nothing but a little extra time I'm going to give those three exercises a whirl. If it manages to stop the sciatica altogether then I will be a very happy man indeed.
 
I did no more than 10 hyper side raises each side yesterday with a 5kg plate and I actually have DOMS today LMAO.
 
Just having a closer look at the cable twist on exrx. It mentions its more of a hip rotation exercise when done in this manner:
 

 
Is this how you do them? Apparently for targeting the obliques the seated variety is better.
 


Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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