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Dav
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2018/04/29 19:22:16 (permalink)
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Dav's Powerlifting Journal

So I've finally decided to run a journal to record my powerlifting "journey".
 
I was a successful competitive bodybuilder for 6 years (1990-1995) and have trained predominantly in a bodybuilding style for almost 40 years although I always enjoyed lifting as heavy as I could in the main lifts. I've started a new career at a ripe old age (nearly 50) returning to what I love - training people. I felt I'd done what I set out to achieve in bodybuilding although I did contemplate the over 50's but just going over old ground together with the dieting didn't really appeal to me anymore.
 
I love my training and needed a new challenge to focus my energy as I have always felt there is nothing better than having an end goal to ensure continued productive training. I've also returned to coaching/training others again so felt that in this competitive area I need to be able to walk the walk as well as talk (which I do too much of lol). Nothing better that advertising your services than practicing what you preach. Also winning titles whether right or wrong is a good way of self promoting.
 
So powerlifting it is. Extensive reading and trying out many routines and I've arrived at the conclusion that due to age and doing this unassisted many of the more popular routines are just too much for me and counter-productive. I've also sustained a number of serious injuries that have required me to look at structuring a routine that takes these and other factors into consideration.
 
I have lifted heavy in the past and know with the right approach and training I will do so again. I come into this after having torn both knee cartilages, prolapsing 2 discs and more recently sustaining a bad dislocation to my shoulder which included a torn labrum, ligaments and a fractured scapula. My pressing (overhead and bench) was always a strong point and for 2 years since the injury I've been lifting weights I haven't lifted since I was 15. But a diagnosis from a good Physio/Biomechanist left me feeling positive - the shoulder is fully healed - all of the pain and reduced movement was due to my humerus siting "wrong" . I've designed a specific Yoga routine which after 1 week has resulted in near miraculous results, but I'll cover that more later so as not to make the first post even longer than it is.....
 
I've researched a great deal on the subject and will continue to do so, as I've aged I have found I can't get away with so much so will perhaps add some interesting additions to my training.
 
I will be 50 next February and plan to compete in the East Midlands over 50's (M2 or M3 depending on federation) class next year and the British the year after. I don't want to come across the wrong way but I'll focus on what I feel I can achieve, as injuries permitting I have set a 3 year objective which I feel from my past lifting and where I currently am is achieveable.
 
I'm not sure which federation I will be competing in but probably the BPO with the following records in the M2 under 105kg raw/unequipped class;
 
East Midlands SQ- 217.5kg, BP-125kg, DL-252.5kg - Total 592.5kg
British SQ - 295kg, BP- 170.5kg, DL - 295kg Total 750kg
 
I'm 5'11 1/2 and currently sitting at 103-105kg, probably 15% bodyfat although as I've got older this is harder to gauge as my legs are cut and I seem to be depositing more fat on my lower pecs and abs lol.
 
My diet will be reasonably strict and will go something like this;
 
Morning - 1 scoop of whey, dextrose or banana, 2g of beta alanine and 2.5g of creatine. 2 multivitamin mineral tablets and 1000mg of vit C
 
Breakfast - 100g of porridge oats with 400ml of skimmed milk
 
Mid morning - almonds and walnuts
 
Lunch - tuna/mackerel and quinoa or rice or pasta or perhaps whole meal pitta.
 
Pre workout a strong black coffee with honey
 
Post workout same as morning shake with another 1000mg of vit C
 
Dinner - something like a stir fry with 150g of rice, lots of veg and olive oil or cod, rice and steamed veg etc....
 
Before bed apple and 1 pint of skimmed milk or cottage cheese or quark.
 
This provides me with a little above maintenance calories. I may also have a little chocolate or some peanut butter.
 
I've chosen a workout based around the 3 main lifts but with a novel approach to assitance exercise rotation with an emphasis on heavy core work. Originally over 3 days I've split the last/deadlift day in 2 so I can concentrate on the deadlift and variations as I've not really deadlifted heavy since my back injury (1991 lol).
 
This is the second proper week of the following routine so I'm still bedding in with regards to structure, weights and change of volume etc... All sets are working sets and don't include warm up sets;
 
Day 1
 
Full squat with pause at bottom 5 x 2
Romanian deadlifts 2 x 6
Wide grip coan barbell rows 3 x 6
Weighted parallel bar dips 2 x 6
Seated dumbell shoulder press 2 x 6
45 degree hyper extension side bends with dumbell/kettlebell 2 x 6
 
Day 2
 
Flat bench press 5 x 2
Front squat with pause at bottom 2 x 4
Pull-ups 3 x 10
Drag curl 2 x 8
45 degree hyper extension deadlift 2 x 5
Weighted incline crunch 2 x 6
 
Day 3
 
Conventional deadlift or snatch grip deadlift 5 x 2
Barbell military press 3 x 6
Deep 45 degree leg press 2 x 12
Hatfield back raises 3 x 8
 
Day 4
Close grip bench press 3 x 5
Standing calf raise on smith machine 3 x 8-10
Standing side twise (using pulley) 2 x 6
Some grip work
 
I split the 3rd day into 2 as I was knackered by the time I got onto close grip bench press lol so insteadof 7 days incliuding rest days this takes me to 8 days.
 
I wanted to get this up so will fill in the gaps and add today's workout later this evening. Lots I've missed out especially the yoga and where this fits in on workout days and rest days but Ill ellaborate if anyone is interested.
 
 
 
 
 
 
 
#1
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Ox
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Re: Dav's Powerlifting Journal 2018/04/29 19:24:36 (permalink)
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Looking forward to following this one mate!

 
 
SQUAT 242.5KG-BENCH 192.5KG-DEADLIFT 330KG
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Dav
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Re: Dav's Powerlifting Journal 2018/04/29 19:36:54 (permalink)☄ Helpfulby Ox 2018/04/29 19:42:51
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Thanks mate I'm looking forward to the journey and will post as regularly as I can. I'll use this as my personal record and hopefully have a bit of fun whilst learning and sharing what I "discover".
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Dav
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Re: Dav's Powerlifting Journal 2018/04/29 19:51:11 (permalink)
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OK today's workout;

I haven't got used to the yoga names but will add these as and when I can.

Yoga stretch's for legs, back and hips

Full squat with pause at bottom
1 x 2 - 150kg
1x 2 - 160kg
1 x 2 - 170kg
2 x 2 - 180kg

All sets felt comfortable - easing into this - so will increase accordingly next week.

Romanian DL
1 x 4 160kg
1 x 4 170kg

Both sets quite light but even using chalk my grip let me down (double overhand). Straps next week and an increase in weight.

Coan wide grip bent over rows
1 x 6 140kg
1 x 5 150kg

Again no straps and limited by grip (knurling on the bars are crap which doesn't help).

Yoga shoulder stretch's

Weighted parallel bar dips
1 x 6 45kg added
1 x 5 60kg added.

These don't really agree with my left elbow lol waiting for some Rehband elbow sleeves on Tuesday which will help greatly.

Seated dumbell shoulder press
2 x 6 37.5kg dumbbells - very comfortable and starting to get some functionality and strength back since incorporating Yoga for my shoulders.

45 degree hyper extension side bends
1 x 6 24kg kettlebell
1 x 6 32kg kettlebell

Felt very comfortable heaviest kettlebell in gym is 32kg so 37.5kg dumbbell next week.

All in all a great workout, nothing felt difficult and with 15 months to go before the East Midlands I'm looking at a 680-700kg total.
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Ox
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Re: Dav's Powerlifting Journal 2018/04/29 19:54:51 (permalink)
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Solid first workout entry mate, strong paused squatting there.
 
680-700kg is a very very nice total mate.

 
 
SQUAT 242.5KG-BENCH 192.5KG-DEADLIFT 330KG
 Instagram : deadlift_ox
 
 
#5
Dav
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Re: Dav's Powerlifting Journal 2018/04/29 20:46:17 (permalink)☄ Helpfulby Ox 2018/04/30 05:06:21
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Thanks mate :) I'm easing into this so hopefully with getting used to a different training approach I should see a steady increase.

I've set goals for the 3 main lifts for a double and dips too (as I consider these an excellent upper body/bench press assistance exercise) for this time next year.

Squats felt good, I'm going lower than required by IPF standards as at the moment I feel good and strong at the bottom so we shall see. At least there will be no doubt with regards to depth. I'm looking at a 230-240kg full squat with a pause for a double this time next year. I'd guess I could do a 200-210kg full squat with a pause for 2 now so hopefully the above isn't wishful thinking.
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H0M3R_j4y
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Re: Dav's Powerlifting Journal 2018/04/29 21:32:52 (permalink)
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In!

 
1RM's @ BW 90kg:
Squat - 160kg / Bench - 115kg / Deadlift - 210kg / Strict OHP - 77.5kg
 
Instagram - h0m3r_j4y
#7
Dav
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Re: Dav's Powerlifting Journal 2018/04/30 10:18:02 (permalink)
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Thanks Hom3r hopefully you'll find it if interest !!

Key to my progress was finding a routine that allows me to focus on progress but not overloading my aging body lol. Good workout last night not aching at all today.

The structure of my workout suits me perfectly. Front squats tomorrow and no direct loading on the back/spine yet training all major muscle groups 3 times per week but with low volume is something I haven't done for many years. More akin to an old fashioned 40's or 50's strength routine but suiting me very well.

Yoga session today and ordered some magnesium citrate which I will supplement 2000mg per day which should give me circa 300mg of actual magnesium (taking into account citrate absorption rate).
post edited by Dav - 2018/04/30 10:19:33
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H0M3R_j4y
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Re: Dav's Powerlifting Journal 2018/04/30 10:27:42 (permalink)
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What brand of magnesium are you using? I knew citrate was far better than oxide for absoption but 300 per 2000 still looks poor to me!
 
The highest Citrate I could find was around the 200mg per tablet, it's expensive too, so to take 2000mg per day is a lot of tablets, and money?

 
1RM's @ BW 90kg:
Squat - 160kg / Bench - 115kg / Deadlift - 210kg / Strict OHP - 77.5kg
 
Instagram - h0m3r_j4y
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Dav
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Re: Dav's Powerlifting Journal 2018/04/30 10:32:15 (permalink)
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It's around 13-15% absorption rate (similar to chelated). That's about as good as you'll get as Magnesium has a poor absorption rate. Yes it's normally quite expensive taken at decent doses. I went for the powder from My protein which is quite reasonable, had some bad reviews but if it's Citrate (assay test on Myprotein) then you just need to split up doses as the bad reviews state stomach upset etc... which you can get with high doses. I will split mine into 3-4 servings rather than risk having a messy squatting session lol.
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Re: Dav's Powerlifting Journal 2018/04/30 12:37:13 (permalink)
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I'll be watching this one mate with great interest. Very knowledgeable bloke.
 
How did your bodybuilding training differ? Did you focus on high volume, heavy weight, or combinations of both?
 
Also are you using any supps?
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Dav
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Re: Dav's Powerlifting Journal 2018/04/30 13:28:00 (permalink)
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Thanks Brett! Bodybuilding wise still heavy and fairly basic but yes much more volume and more exercises. Only trained each muscle group once per week.

When younger I was much stronger and could get away with things but the last few years my body has changed a great deal. Not helped by my shoulder injury and for the last 5-6 years going through a personal hell re marriage breakup where sadly children were/are involved.

TBH my lifestyle, stress levels and poor sleep had such a negative effect. But as always the gym helped me through. With my career change and now PTing again I can focus on training and wanted to achieve something.

Loving the more strength focused routine. Supplement wise only what I have mentioned in my posts so;

Multi
Whey
Beta alanine
Creatine
Vit C and magnesium.

I remember having a fantastic debate with Drab (still miss him on the forum) about Creatine not being "natural" and Drab saying it was technically similar to AAS etc... he was great at debating and I think got the better of me lol. So no I'm not training naturally as I'm loading up on da Creatine!!!😜
post edited by Dav - 2018/04/30 13:30:19
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Re: Dav's Powerlifting Journal 2018/04/30 13:49:38 (permalink)
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Sucks to hear about the issues you've been through mate, but sounds like you came through okay.
 
You are still a very strong bloke besides those injuries, especially the discs! I have a herniated disc and it has basically stopped me from deadlifting. I'm also taking time away from squats because of it too. Still aiming to lift heavy and hopefully build some muscle.
 
I'm surprised you are not an any AAS TBH- having done competitive bbing I imagine you would have used, and most stay on afterwards if they continue lifting (from what I've seen anyway- I guess it's hard to take a step back.)
 
I never really interacted with drab but I do remember him when I joined. His sticky is still at the top of the test forum. I often come across his posts when I'm researching as well. Very knowledgeable fella too.
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Re: Dav's Powerlifting Journal 2018/04/30 15:42:09 (permalink)
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Banging out RDLs at 170 when you haven't DLed for 30 years is not to be sniffed at

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal
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MonsterST
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Re: Dav's Powerlifting Journal 2018/04/30 18:44:06 (permalink)
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Also in, any vids/pics going to be put up?
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Dav
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Re: Dav's Powerlifting Journal 2018/05/01 06:59:05 (permalink)
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I'm 50 Brett was always strong so going non assisted for this, may take time but I'll enjoy the achievement😊

Thanks DV with a double overhand grip I just wasn't able to hold anymore, surprising how my grip had weakened as I'd have had no trouble 30 years ago lol. Lifting straps coming today so I'll be able to start increasing. Since prolapsing my discs I just stayed away from deadlifting, but have really focused on training my core (as you can probably see in my routine). And this has helped immensely as I'm now able to start pulling from the floor hard (something I couldn't do without the core work). Still taking it easy though and building up gradually.

I'm not one for posting videos Monster as I normally like my online anonymity but I will be taking videos to check on form so may post "milestone" videos of the main lifts as and when I achieve them. I'm a long way off at the moment but have set a 6 month and 12 month target for the 3 main lifts which will lead me into my first competition (over 50's East Midlands) in 15 months or so.

Probably won't be training today as have woken up aching all over with a headache fcuk it, hopefully not flu 😕
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Re: Dav's Powerlifting Journal 2018/05/01 14:52:04 (permalink)
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Some strategic camera positioning and you can remain anonymous I'm sure.
 
I like going DOH as much as I can. It's a hangover from when I had my back issues and used it as a limiting tool for DLs, I also did thick bar work but again stayed DOH just to keep the movement grooves there but not really pushing to extremes. Eventually I became a pompous grip snob tho and looked down on anyone who used straps - I've grown up since then LOL
 
Hope it's just a passing bug dude

Limits, like fear, are often just an illusion: MJ 12/9/09
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Dav
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Re: Dav's Powerlifting Journal 2018/05/01 16:36:15 (permalink)
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Cheers DV I'm getting some Sambucol which always helps when I've got a cold or flu. Haha my grip has worsened as I've got older but I'll be doing some grip work anyway. No problem with alternative grip at all and the lifting straps will only be used on heaviest sets to allow me not to be held back by my grip and increase the weights on RDL's and bent over rows where I'll be shifting decent weights.

Well I feel crap but was up the gym to train someone I'm prepping for a natural show this year so couldn't help myself and had an easy bench session. The rest of day 2 will be done tomorrow as long as I don't feel too rough;

Static holds performed for 10 secs (an inch or so off lockout) with 165kg before each of the first 4 sets.

5 x 1 135kg.

Didn't push it but felt good which was nice as benching and particularly OHP has been awful since my dislocation. Even before 2 years ago I was getting a set with 180kg and not training seriously - bench has always been a strong point so the last 2 years has been utterly disheartening but since starting yoga my shoulder in 1 week has improved tremendously. I've sustained massive atrophy of the anterior deltoid to be expected I guess if my humerus wasn't sitting correctly but that little session felt good, with me now feeling I can push throughout a rep.

Could have pushed more reps or gone heavier but taking it easy as I've got 15 months. Happy with that considering each rep was slow and paused with a nice arch and no body or foot movement. Current East Midlands over 50's record is 135kg so positive I guess. Looking at a 180kg come competition time.
post edited by Dav - 2018/05/01 17:07:44
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MonsterST
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Re: Dav's Powerlifting Journal 2018/05/01 16:50:25 (permalink)
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Strong bench past and present, 4 plate bench is just a pipe dream for some...
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Dav
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Re: Dav's Powerlifting Journal 2018/05/01 17:00:30 (permalink)
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Thanks mate, taking it easy due to shoulder but very positive and looking forward to getting back to some form of decent benching (for me). I've found the reduction in volume moving to a more strength based programme with also adding weighted dips which I rate as a bench assistance exercise together with improved mobility in my shoulders from the yoga is helping.
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