A Top 40 Weightlifting Blog

Friday, August 31, 2007

Friday Deadlifts

It's deadlift day once again and today I managed to pull another PB. Here's what happened.

Raw Deadlifts - 225lbs (sumo)/6 reps, 225lbs (conv)/6 reps, 315lbs (conv)/6 reps.
*put on belt*
Deadlifts - 405lbs/6 reps, 455lbs/2 reps.

Bellow Knees Rack Pulls - 405lbs/3 x singles, 455lbs/3 singles.

Swiss Ball Crunches - 4 sets/16 reps.
Machine Crunches - 4 sets/12 reps/120lbs.
Lat Pull Downs - 3 sets/8 reps/160, 185, 210lbs.

A very good work out. During the swiss ball work I did lots of stretching. I've been doing some research regarding the lower back pain I've been experiencing. Tight hamstrings are the culperate.

Read the following.

Powerlifters, weightlifters, cyclists, sprinters and rugby players: if you regularly deal with these types of athlete, then this article may be of interest to you. Athletes participating in these sports have something important in common; they all perform powerful movements of hip extension from varying positions of hip flexion. The muscles responsible for this action are of course the hamstrings and the gluteal muscle group, but more importantly for the scope of this paper, the adductor magnus also plays a significant role in this movement. Repetitive overuse of the adductor magnus may potentially lead to hypertonicity/trigger point development within the muscle. The short case studies to follow will illustrate the importance of this muscle as a contributor to dysfunction.

Case study 1

the powerlifter with lower back painA 24-year-old state level powerlifter presented to the Agilitas clinic with a six-month history of left-sided lower back pain, exacerbated by heavy squatting and deadlifting, and more recently lumbar flexion. There was no history of trauma before onset of the pain. Previous treatment had consisted of anti-inflammatory medications, previous physiotherapy treatments focusing primarily on the development of muscle control using transversus abdominus and multifidus, and at late stage an epidural cortisone injection around the L5/S1 disc. His pain had not improved for the duration of the six months, with only temporary relief following the epidural cortisone. Plain x-rays were normal; however, CT scan showed a small left posterolateral L5/S1 disc bulge without nerve root compromise.


This showed full range of motion of the lumbar spine in extension, pain limited lumbar spine flexion, reduced hip flexion range of motion especially on the left, a hypomobile or 'blocked' left sacroiliac joint with a posteriorly rotated ilium and increased muscle tone through the right TFL/psoas and left gluteals and adductor magnus. With squatting movements, the patient demonstrated a right lateral pelvic shift with increasing depth of squat (increasing hip flexion). His transversus abdominus activation was reasonably good and was maintained with leg loading.It was reasoned that the patient had indeed suffered a L5/S1 disc injury, although I was not convinced that poor muscle activation of his deep stabilisers was the primary cause of the problem. I felt that his lumbar spine-SIJ-hip mechanics on the left side might be influencing the loading of his left-sided lumbar spine during squat and deadlift movements. Based on the assessment findings of a blocked left SIJ, poor hip flexion, and the relative abduction of his left femur demonstrated while squatting (pelvis shifting laterally to the right), I decided to focus my treatments on improving these by releasing the tone through the left gluteals and adductor magnus.


Gluteal releases are performed with the patient side lying with the hips in flexion, and direct elbow pressure applied to the taut 'bands' felt through the gluteals, particularly the posterior fibres of the gluteus medius. Discouragingly, release of the left gluteals only marginally improved his forward bending pain and SIJ mechanics. Persisting further, I then targeted the left adductor magnus. I performed this by applying direct pressure to the posterior fibres of the adductor magnus (just inferior to the ischial tuberosity) whilst the patient was prone lying. It was interesting that only a small amount of pressure produced a significant amount of discomfort for the patient; however, the pain response reduced significantly after a few minutes. The releases continued for a good 10 minutes, finding multiple spots of increased tone through the adductor magnus. On reassessment, the movement of his left SIJ improved markedly; more excitingly however, his forward bending was completely painfree.Treatment over the next few weeks continued with releases of the left adductor magnus, and painfree forward bending and normal SIJ mechanics were maintained. The patient was shown ways of self-releasing the adductor magnus, and this was continued at home. The easiest way to do this is sitting on a firm chair with one end of small dumbell under the adductor magnus. The patient resumed light squatting and deadlifting four weeks after initial treatment, and within two months had progressed to similar loads on the squats and deadlifts pre-injury. One year following onset of symptoms, he was still painfree and progressively improving his PB's on both lifts.

This article made lots of sence. I didn't have any kind of trauma that would indicate some kind of injury. Also when ever I stretch my posterior chain and hamstrings my lower back feels much better. I'll continue to stretch regularly and see if it helps.


Thursday, August 30, 2007

Another Busy Day

Wednesday morning I once again hit the street for some running. In the afternonn I hit the bench. Here's what happened.

Street Work - 7.5 minutes Jogging, 1 min walk/1 min jog. Total time 20 minutes.

Bench Press - 135lbs/12 reps, 6 sets/6 reps/205lbs.
Dips - 4 sets, 5/5/3/3 reps.
Supported Rows - 4 sets, 8 reps, 90/135/180/180lbs.
Machine Flys - 4 sets, 8 reps, 255lbs(stack).

Another good work out. The dips are bugging me but getting better none the less.


Monday, August 27, 2007

Busy Day

I had the day off work but it was a busy day for training. Here's the damage.

0700hrs - Jogging - 18 minutes (5 minutes jog, 6 x 1 min run, 1 min walk)

1400hrs -Squats

Raw Squats - bar/12, 135lbs/6 reps, 225lbs/6 reps, 275lbs/4 reps.
*belt on*
Squats - 315lbs/4 reps, 365lbs/2 reps.
*bench work*
Bench Squats - 365lbs/3 reps
*put on suit*
Suit Squats - 3 sets, 405lbs/2 reps.

*super set*
Hyper Extensions - 3 sets/12 reps.
Leg Curls - 70lbs/10 reps, 90lbs/8 reps, 100lbs/6 reps, 70lbs/6 reps.
Abductor Machine - 130lbs/10 reps, 145lbs/10 reps, 170lbs/10 reps.

I didn't do any abs today because I did an ab work out on Sunday. Today my abs and obliques are sore. I was pleased with everything I accomplished today. Tomorrow I'll be taking a break.


Friday, August 24, 2007

End Of The Week

What a busy week. For a couple of moments I didn't feel like deadlifting today. After watching All Strength challange I was totally ready to pull some plates. Here's what went on.

Deadlifts (raw) - 225lbs/6 reps (sumo), 225lbs/6 reps (conv), 315lbs/6 reps (conv), 415lbs/1 rep.
*put belt on*
Deadlifts - 415lbs/5 reps (new PB), 455lbs miss.

Shins Up Partial Deadlifts - 415lbs/3 x singles, 425lbs/3 x singles.

*super set*
Lat Pull Downs - 160lbs/8 reps, 170lbs/8 reps, 180lbs/8 reps, 190lbs/8 reps.
Machine Crunches - 100lbs/12 reps, 120lbs/12 reps, 140lbs/12 reps, 140lbs/12 reps.

Mixed reviews today. I was pleased with deadlifting 405lbs for 5 reps but I was dissapointed at missing 455lbs. I was able to pull it to my knees and thats it. I like the shins up partials and I think they will really help bring my deadlifting power back to what it was before my surgeries.


Thursday, August 23, 2007

More Shirt Work

My buddy Vince is working on getting into a bench shirt before Westerns. He's only worn a shirt three times so it's early days still. Here's what we did.

Vince - 135lbs/12 reps, 185lbs/12 reps, 225lbs/8 reps, 275lbs/3 reps, 315lbs/1 rep.
*put shirt on* (F6 NXG+)
315lbs/3 reps couldn't touch, 315lbs/3 reps couldn't touch, 365lbs/2 reps not quite.

Me - 135lbs/12 reps, 185lbs/6 reps, 225lbs/6 reps,275lbs/2 reps.
*put shirt on* (Fury NXG+)
315lbs/5 reps couldn't touch, 365lbs/2 reps, 365lbs/1 rep.

I was still quite still from Tuesday's work out so 365lbs for 2 reps was good. I wasn't trying for a new PB I just wanted to take my shirt for a ride again. I am confident that I have my shirt figured out and that I'll be ready for the Westerns.


Wednesday, August 22, 2007

Tuesday Bench Press

Yesterday I worked the bench. I was supposed to do bench press on Wednesday but a buddy of mine wants to do some bench shirt work on Thursday. So now the week will end with shirt work then deadlifts on Friday. Here's what happened yesterday.

Bench Press - 135lbs/12 reps, 135lbs/12 reps, 185lbs/8 reps, 3 sets/225lbs/6 reps, 2 sets/245lbs/6 reps.
Dips - 4 sets/BW/4 reps.
Supported Rows - 90lbs/12 reps, 135lbs/10 reps, 180lbs/6 reps, 180lbs/6 reps, 135lbs/12 reps.
Swiss Ball Crunches - 4 sets/12 reps.

I was dissapointed in how the dips went. I would have liked to do 6 reps for all the sets. I guess that is to be expected after all the bench sets. I have another concern. I felt a substantial amount of pain through my lower back and hips during swiss ball crunches. It was only during the first couple reps but it still concerned me. My lower back has been causing me a bit of pain over the last few days. I'm certain that it's due to my weak core strength after my surgery. I've added ab work that I plan on sticking to. Lets see what happens.


Monday, August 20, 2007

Monday Squats

Once again the week end is over and it's back to the grind. Along with Monday comes squat day. Here's how I did.

Raw Squats - Bar/12 reps, 135lbs/6 reps, 225lbs/6 reps, 275lbs/3 reps, 315lbs/1 rep.
*put belt on*
Squats - 315lbs/3 reps, 365lbs/1 rep.
*use bench*
Bench Squats (15 inches) - 365lbs/4 reps, 405lbs/1 rep.
*put suit on*
suit squats - 405lbs/3 reps, 405lbs/3 reps, 455lbs/1 rep, 405lbs/3 reps.

super set
Leg Curls - 45lbs/12 reps, 70lbs/10 reps, 80lbs/8 reps, 90lbs/6 reps.
Hyper Extensions - 4 sets/10 reps.

Machine Crunches (abs) - 4 sets/12 reps/100, 120, 130, 140lbs.

A very good work out. Not my strongest but good none the less. I have once again tightened up my squat suit straps. I'm not sure if it's helping though. At 455lbs I found it difficult to straighten up at the start of the movement. I also found it difficult to make depth. I'll try it once more and decide if the straps need to be loosened a bit. I'm doing all the heavy sets to condition my CNS before I start my pre competition progression. I want 405lbs (185kg) to feel light. Tomorrow is bench day.


Friday, August 17, 2007

Friday Deadlifts

I wasn't going to work out today because of yesterday's benching but I managed to talk myself into it. I'm glad I did. I said, "self, you have your best work outs on days you don't feel like working out". I was right, I'm always right. Here's what happened.

Good Stretching
Deadlifts Raw - 225lbs/6 reps sumo, 225lbs/6 reps conv, 315lbs/3 reps sumo, 315lbs/6 reps conv.
*put on belt*
365lbs/1 rep sumo, 365lbs/3 reps conv, 2 x 405lbs/1 rep conv.

*put on Metal Deadlift suit*
10 sets, 1 rep, 405lbs.

Deadlift Partials (just above knees) all singles
495, 585, 675, 675lbs.

I'm having a rough time getting down to grab the bar in my deadlift suit. I figure if I wear it with straps up thoughout 10 singles it should begin to stretch a bit. I did find it easier to reach the bar towards the end of my work out although easier isn't really an accurate word. A couple more training sessions like this one and I should start to figure out my deadlift suit.


Thursday, August 16, 2007

Thursday Bench Night

Once again I got together with a few of the members of the Manitoba Powerlifting Association for some bench shirt work. A great time was had by all. Here's what I managed.

Bench Press Raw - 135lbs/12 reps, 185lbs/6 reps, 225lbs/4 reps, 275lbs/1 rep, 295lbs/1 rep.
*put on my shirt (Titan Fury NXG+)*
Shirt Bench Press - 315lbs/2 reps, 365lbs/2 reps, 385lbs/1 rep, 415lbs/1 rep.

415lbs is obviously a new PB for me. It's 85lbs over my best raw bench and 10lbs over my best shirt bench. A very good night indeed.


Monday, August 13, 2007

Monday Squats

I'm back in the gym, this time for squats. Here's what happened.

Raw Squats - 135lbs/8 reps, 225lbs/6 reps, 225lbs/6 reps, 275lbs/3 reps, 315lbs/3 reps, 365lbs/1 rep.
*put on suit*
Suit Squats - 365lbs/3 reps, 405lbs/3 reps, 455lbs/1 rep.
*super set*
Hyper Extensions - 12 reps, 12 reps, 10 reps w 25lbs.
Leg Curls - 70lbs/12 reps, 80lbs/10 reps, 90lbs/8 reps.

455lbs squat is a PB for me. I'm really learning the suit and enjoying the results. I'm now finished playing with these heavy singles. I'm not as young as I used to be and I can tell that too many more days like today is going to cause some kind of injury. Tomorrow I'm off so Wednesday is bench day. See ya then.


Saturday, August 11, 2007

Scottish Heavy Games

Today I volunteered at the Scottish Pavillion where they were hosting a scotish heavy games competition. It was a long day and I'm quite burnt but I made some new contacts (friends) and learned a few more points about a different aspect of strength training and competition.
I would like to make some impliments used in todays competition and train in my back yard. The explosive power used in Highland games would easily benefit my powerlifting. Tomorrow is a day off then back to the grind Monday. After working days I'll hit the gym with some squats.


Friday, August 10, 2007

Deadlift Friday

Today was deadlift day. I didn't make any PBs today but after everything thats happened I was pleased with my performance. Here's what happened.

Treadmill Work - 20 min (fast walk 4% incline) 200cal.

Deadlifts (no belt) - 2 sets, 5 reps, 225lbs (one sumo, one conv), 2 sets, 3 reps, 315lbs (one sumo, one conv), 405lbs/single.

Deadlift (belt on) - 405lbs/single, 455lbs/single.

Rack Pulls (3"bellow knee) - 405/single, 455/single.

I know that my posterior chain is weak so these lifts are good, for now. I'll keep working at it.


Thursday, August 09, 2007

Awesome Bench Day

Since I don't have much time between now and the Western Canadian Powerlifting Championships in November I've decided to jump right into my gear. Today was bench day and I was eager to start fine tuning my bench shirt. Before I went in for surgery I had almost figured out my bench shirt. I wanted to find out how far I need to torque the sleeves to get the best results and do the sleeves on my shirt turn when I'm sweating? Today I found my answers and made some awesome presses in the process. Here's what happened.

Raw Bench - 135lbs/12 reps, 225lbs/6 reps, 225lbs/6 reps, 245lbs/6 reps, 275lbs/1 rep.

*put on my shirt* (note: the Titan logo is almost on the inside of my arm)

Shirt Bench - 275lbs/6 reps (no touch), 315lbs/6 reps (no touch), 365lbs/3 reps (very easy, just touched), 405lbs/1 rep.

*super set*

Body Weight Dips - 5, 5, 6 reps.
Cable Extensions - 3 sets, 10 reps, stack (200lbs).
Standing Dumbbell Curls - 3 sets, 12 reps, 45lbs.

I managed to gather up three spotters and explained to them in detail, "don't touch the bar unless I say or it comes crashing down on my face. It went up quite smooth. In competition I might be good for another 10-20lbs.
Is far as my questions go. I need to torque in my shirt so the Titan label is on the inside of my arm. I know this seems excessive but I'm concerned that a tighter shirt might restrict my set up. I've worn this shirt a bit (and washed it a bit) so I might buy a new one that I only use in competition. Yes, my sleeves do rotate and I loose torque. A couple of times I had to readjust my sleeves.
All in all a great work out.


Tuesday, August 07, 2007

200 POSTS!!!

200 POSTS!!!
Wow, what a mile stone. Todays workout reflects the importance of todays post. I'm finally fully recovered from my surgery on 19 July so I wanted to start back with some heavy squats. Here's my first day back.

Treadmill Work - 20min (5 min fast walk, 5 min quick jog, 10 min fast walk) 310cal.

Squats - Bar/12 reps, 135lbs/6 reps, 225lbs/6 reps, 275lbs/3 reps, 315lbs/1 rep.
*put on belt and wrist wraps*
Squats - 315lbs/2 reps, 365lbs/1 rep.
*put on suit, belt, and wrist wraps*
Squats - 365lbs/2 reps, 405lbs/1 rep, 405lbs/2 reps.

*super set*
Lying Leg Curls - 3 sets, 12 reps, 45/70/80lbs.
Hypers - 3 sets, 12 reps, 0, 10, 10lbs.

Donkey Calf Raises - 2 sets, 8 reps, 240/300lbs.

I'm getting used to my squat suit and it feels very comfortable (compaired to my Z suit). Next is to get used to my Metal Deadlifter. I'm shopping for some new squat footwearand I don't want to spend big bucks. So far Converse is on the top of my list. In particular these .


Thursday, August 02, 2007

It's Another Treadmill Day

I'm feeling better with each passing day. Today I ran on the treadmill and did bench press. Here's what happened.

Treadmill - 20 minutes (5 min walk, 5 min jog, 5 min fast walk, 1.5 min fast jog, 3.5 min walk)

*super set*
Bench Press - 3 sets, 10 reps, 135/185/225lbs.
CGB - 3 sets, 10 reps, 135/185/185lbs.

I'm sure that I'll be able to start my new program next week.