Broken ankle to deadlifting 300kg

[van_halen]

Hi guys, I was running this journal over at iron-city.net but thought I'd move it over here because since I'm training for PL comps I'd get better criticism/advice here.

I broke my ankle back in April and was in a cast till the 7th June. Luckily I didn't lose too much strength during this period and my lifts seem to be going back up now. The one and only goal of this journal is to deadlift 300kg at 110kg body weight unequipped (belt only) and drug-free.

My lifts before my injury where Squat 200kg, bench 145kg and DL 260kg (unequipped). Due to the injury I have been forced to change my squat stance to a much wider one as my ankle will not allow me to get low enough with a narrower stance. I have also started playing around with sumo DL's as well as regular. I'm very happy to say that I think my squat is almost back to where it was (did a double with 180 and that was after numerous other sets) but my DL needs some work. I did 230 last Friday sumo style which was a pb but I think theres more in the tank regular.

Anyway I waffle on! My routine (very roughly) is:

Monday:
Squat - 4-8 sets of 1 or 2 reps
Pause squats - 2 sets of 5-6 reps 3 sec pause then up as fast as possible

Wednesday:
Paused bench press - 4 sets of 2
Military press - 2 sets of 6-8
Narrow grip bench - 1 set of 8-10

Friday:
Deadlift - at the moment going up to a max sumo then dropping back to a set of 6 regular (this will change v.soon)
Bent over rows - 2 sets of 8-10

And that's it. nice and simple :)

Wish me luck :eek:

[van_halen]

Some previous workouts to give you an idea:

Thurs 26 July:
Sumo deadlifts
100 X 8
180 X 3
210 X 1
225 X 1
225 X 1 Did a second set because grip was failing on the first (still made the lift mind)- almost failed again!

Suddendly realised that my talc had leaked out into the bag I had my chalk in and since I was using the chalk at the bottom of the bag rather than the block I was covering my hands in talc for grip

Regular deadlift
205 X 6 (again could have done more but back was starting to round and I'm dead paranoid at the moment).

Bent over rows
105kg X 10
105 X 8

Shrugs
160 X 20
160 X 20

Felt good to get 225 sumo so I might go for 230 next week if I remember to sort out my talk/chalk problem!! Not decided whether I'm going to stick with sumo or not.

[van_halen]

30 July
Bit late in the gym today due to some all-day car washing so I can sell the mondy. - On that note = Anyone want to buy a 1999 Auto Ford Mondeo with a tiny 55k on the clock? It's pretty mint

Squats
Down to two reps today and yet more testing:
60kg X 8
100kg X 3
140kg X 2
150kg X 2
170kg X 2
180kg X 2 - First felt light and the last was a grinder. Gave me a nose bleed!!

Pause squats
110kg - 2 sets of 5 as fast as possible (in this case pretty slow!)

Leg extensions with the whole stack - 15 rep

[van_halen]

Missed Wednesdays bench session as I was away so straight to Friday for DL day.

Friday 1 August:
Sumo deadlift
100kg X 8
160kg X 5
200kg X 1
220kg X 1
230kg X 1

Regular deadlift
205kg X 6

Bent rows
105 X 2 sets of 10

Glad to get the 230kg sumo but I think I could do more if I had some sleep and wasn't quite so drunk the day before! Lol!

[just t]

good luck mate! some heavy lifts you got there, and natty! *thumbs up*

[van_halen]

good luck mate! some heavy lifts you got there, and natty! *thumbs up*

Thanks mate. The crazy thing was that my back seems to be the weak link after such a long rest period (and my grip) but my legs are just as strong. Can't believe that only 2 months out of a cast my squat is back up to full strength (well almost). Looks like I need to focus on DL and grip work for the next 6 months. Would love to get a pb squat soon though to cheer me up :rolleyes:

[van_halen]

good luck mate! some heavy lifts you got there, and natty! *thumbs up*

Nice guns in your avatar by the way :)

[Justin Hurley]

Good luck!!!... I like the nice and simple approach.

[cornelius parkin]

Nice guns in your avatar by the way :)

Carefull you will give him a big head:icon_ton:

Like the journal and good luck mate.

[van_halen]

Cheers guys! Squat day today and I feel like crap from the heat yesterday. Think I got heat stroke or something :icon_gre:

[Never-Satisfied]

Go get that 300kg dead! all the best.

[BBDOM]

really great lifts bro welcome to site

[MattGriff]

Nice guns in your avatar by the way :)

What about mine?

[cuntos]

What about mine?

LOL! :D

[van_halen]

What about mine?

Lol! Very nice :)

[Finch]

Nice log and good luck with your 300k goal.
I look forward to reading your updates.

Sometimes I think the people that post on PLUK are a little too serious for their own good and then posts like MattGriffs make me smile :):):). Thanks.

[Finch]

On that note = Anyone want to buy a 1999 Auto Ford Mondeo with a tiny 55k on the clock? It's pretty mint

HaHaHaHaHaHaHa - No.
Try www.autotrader.com

[van_halen]

Thanks FINCH! lol! I haven't been training so far this week because I felt like crap on Monday and Tuesday but am in the gym for Bench press today and will be deadlifting tomorrow rather than Friday because I'm driving to Oxford after work for a drunken weekend :)

[van_halen]

Wed 8th August
Bench:
60kg X 8
100kg X 5
120kg X 2
132.5kg X 2
132.5kg X 3
132.5kg X 2

Push presses (felt like doing these for some reason)
60 X 8
80 X 5
90 X 5

Military Press
70 X 6

Dips (bodyweight only) X 10

Bench felt heavier than last workout but I didn't bench last week so perhaps I'm just out of the groove. Will stick with 4X2 next week rather than going for more) and keep increasing the weight when it feels right.

Deadlifts tomorrow :D

[van_halen]

Thurs 9 August
Dealifts (regular stance this time)
100kg X 8
160kg X 5
205kg X 8 sets of 2 as fast as possible - belt on for the last 4 sets. 90 sec rest between sets

Bent over rows
107.5kg X 10
107.5kg X 9

Shrugs
165kg X 2 sets of 20

Holds with 165kg - 2 sets - didn't time these but my forearms feel like they're going to burst!

Home to watch 5th Element :oops:

[van_halen]

Tuesday 14 August:

Felt a bit crappy today with a sore throat and a runny nose but wanted to go to the gym anyway! Hope I feel ok tomorrow!

Squats
60kg X 10
100kg X 5
140kg X 2
160kg X 2
180kg X 2

Speed and pause squats - just to mix things up my first rep was for speed and the secon had a pause for the count of 3.
8 sets of 2 with 120kg

Home :) Feel a little stuffy so I'm going for a hot shower and to gargle some TCP.

Laters

[van_halen]

Fri 17th August

Deadlifts
Sumo:
100 X 8
140 X 5
180 X 2
200 X 2
220 X 2

Regular stance
200 X 8

Bent over rows - 2 sets of 10 with 105kg
Pull downs - 1 sets with 95kg 8 reps

I'm not convinced that lifting sumo is the way forward for me. 220kg felt heavy and regular stance it wouldn't. Perhaps I just need more work? Next week I'm changing to 8 sets of 2 with 205 and I'm going to add 2.5kg each week till I hit 230.

:)

VH


forgot to add that I missed my bench workout this week due to feeling like crap. Am much better this morning so no being lazy!

[roderic lexact]

Maybe you are training the sumo style too heavy... Have some rest and then try a sumo max!
I've been doing sumo style for 4 years the only tip i can give you is to train it lighter and training heavy just before the competition.

[Never-Satisfied]

Your getting their. 300kg is seven 20kg plates per side. That will look impressive.

You should try to get it on film when you feel your ready for it.

[van_halen]

Thanks for the comments guys. I'll probably do sumo on and off for some variation but I think my max would be around 235-240 at the moment and I reckon I could go higher with a regular stance.

I'll defo post up a vid when I attempt 300kg but it won't be for some time yet. I wish I'd got my 260 lift on video because that was sort of a landmark for me. 272.5kg (600lb) is my next landmark :eek:

[baza s]

sumo can be soul detroying cos is slower lift...esp initial lift from floor. ive had it before feel like welded to floor but keep pulling and just comes up. regular seems more aggression whereas sumo, technique comes 1st

[van_halen]

sumo can be soul detroying cos is slower lift...esp initial lift from floor. ive had it before feel like welded to floor but keep pulling and just comes up. regular seems more aggression whereas sumo, technique comes 1st

Cheers mate. I think I have a lot of technique to learn. Had a reminder of this today!!

Wed Aug 22nd
Bench press
60 X 8
100 X 5
125 x 2
135 X Fail due to misload
135 X 1!!!!!!! Couldn't make the second rep!! Was going for 4 sets of 2 today and I certainly shouldn't have failed on the first set!! VERY PISSED OFF!
Dropped the weight back and got a shock
110kg X 10! How can I get 10 reps with 110 but only 1 at 135!! Grrrr :evil:

Strict OH press
72.5 X 6

Push press
90 X 5

Close grip bench (wrists didn't feel up to dips)
90kg X 8

Am so gutted with the bench today but I'm putting it down to stress from work and a cold I've had since last week (hence not benching last week). In addition my technique is utterly crap :evil:

Decided to take my sunday bench workouts seriously from now on and get my technique sorted. Dropping weight back to 120kg again and working my way back up.

VH

[van_halen]

Deadlift day today!!! Wooooooo!

[van_halen]

Right I have a friendly powerlifting meet on Sunday so the idea today was to do some deadlifts in my suit to try it out and then go home. I worked up from about 100kg to 220 and managed to lift that regular stance but couldn't lift any more becuase my the time I pulled myself down to the bar by rolling it towards me my head felt like it was going to explode and I think I'd pass out!! Lol!

I then did some squats to test the suit and was pleasantly surprised. Did 3 doubles with 200kg and one at 220. I then attempted 240kg but I think my left knee came in or something and the bar dropped on the left side so I had to be rescued by spotters. All the squats were high but I'll post vids of one of the 200 and 220 doubles. I didn't get the 240 on tape since both guys with me were spotting.

The best thing is that I reckong with practice 250kg will fall easily! wooo!

[BBDOM]

good luck for sunday

[van_halen]

good luck for sunday

Thanks mate! It didn't go brilliantly!! Firstly very few people turned up but we gave it a go anyway. No judging really just 4 people training the 3 lifts. For some reason my elbows and biceps were REALLY sore which I suspect may have been due to something I did in the gym on Friday or may have been due to my drunken antics the night before :oops: Really wish I hadn't gone out on Sat night becuase it did get a little messy and left me feeling like crap on Sunday (~4hours sleep) but you live and learn I suppose!

Anyway to cut a long story short I did a 180squat (was still a bit drunk and forgot to put my belt on)! Then followed that world class performance with a 120 bench! Lol! And the a not so bad 250 deadlift (this was after the ibuprofecn had kicked in).

Feel like such a tool for drinking the night before as I was hoping to get the 600 total I need to qualify for the BWLA british (assuming they don't bump this up in 2008). Balls.

I have a friendly "online" PL comp on the 7th which is another test for myself and I'm doing the BWLA southwest Deadlift comp in cheltenham on the 23rd so I'm going to be good and stay sober till then :)

[van_halen]

Video here: http://www.youtube.com/watch?v=ZSVSTp5frtw

I'm the one in the stylish green shorts!!

[madcap]

so here's where the manatee's hiding?! you given up on the old journal now mate?

[van_halen]

so here's where the manatee's hiding?! you given up on the old journal now mate?

Yup. Wasn't getting much constructive criticism on IC, mainly abuse from Tim! Thought I'd move it over here since there are so many amesome lifters on PLUK and I might get some good advice.

How's tricks?

[madcap]

not bad yeah mate, good to see you're back training and still feckin strong! How much was that squat in the vid? 200kg at a guess?

[van_halen]

Was only 180 but I was still drunk from the night before! Was surprised to get the 250 deadlift!

[t,bench]

Was only 180 but I was still drunk from the night before! Was surprised to get the 250 deadlift!


nice squat WELL DEEP ,strong d,lift ill have what you have been drinking:p;)

[van_halen]

nice squat WELL DEEP ,strong d,lift ill have what you have been drinking:p;)

Lol! Thanks! Try everything behind the bar, it's got to be there somewhere! Squat was pretty deep. My belt normally prevents me going that deep but I wasn't wearing it! DOH!

[van_halen]

Gayness topay! Tried some bodybuilder stuff because I reckoned I'd been training the bench too heavy for a while.

Bench (regular grip):
60 X 8
102.5 X 10
102.5 X 10

Bench (close grip)
90 X 10
90 X 8

Incline bench (45 degrees)
80 X 8
60 X 12

Tricep pushdowns
No idea X 2 sets of 10

My triceps were MASSIVE with a pump by this point so I had a good look in the mirror and went home! Lol!

Back to proper lifting next week :-)

[MattGriff]

Gayness topay! Tried some bodybuilder stuff

My triceps were MASSIVE with a pump by this point so I had a good look in the mirror and went home! Lol!



I smell the dream tan coming out here :D

[van_halen]

I smell the dream tan coming out here :D

It's tempting since I'm on a diet at the moment!! :o

[van_halen]

Fri 31 August.

Deadlifts:
100 X 8
140 X 5
180 X 4
205 X 8 sets of 2

Bent over rows
110 X 8
110 X 7

Pull-downs
95kg X 8

[van_halen]

Monday 3 Sept

Things were going so well today until my third work set
150kg X 3 sets of 2
Then on my fourth set my shorts burst open!! This must be the 4th pair this year!!! :evil:

Did some lighter squats so the session wasn't a waste then went home.

I've now ordered some neoprene compression shorts which wont rip and should help my ageing hips!!

[madcap]

ooh ooh where you getting the shorts from?

[van_halen]

ooh ooh where you getting the shorts from?

Hey Rory. Shorts were those blue pro-sport ones. Got them from:

http://www.sportingxs.com/store/index.php?cName=medical-support&osCsid=717aba45fc8e242c6181463ba9165b7f

MUCH cheaper then elsewhere. Got them today! Feel really good. Even the XL ones are bloody tight!

Wednesday 5 September:
Bench
3 sets of 5 with 105kg

Incline bench
3 sets of 5 with 80kg (new to this and they seem really hard!)

OH press
60kg X 8 (hard after the above)

Tricep push downs
2 sets of 10 and 8 with the whole stack.

Squat technique work. Did 4 sets of 5 with 60kg and one set of 5 with 100kg. Felt good. I'd have videod these if either of the people I train with were in the gym.

[van_halen]

Right I've not been training this week because I've been in London for 2 job interviews. Luckily I've been offered one of them so it looks like I'll be moving to London within the next 3 months! Can't wait to see what gym's etc are around but I guess that depends on where I'm living. Will be working right next to Paddington station in case anyone knows of any decent gyms around there?

VH

[van_halen]

Right it seems I AM moving to London at the end of November/start December so I'm very excited about that and the possibility to train at Genesis.

Mon 17th Sept,
Right todays workout was about sorting my squat form (this will continue for rest of the month probably).

Various warm-ups then
150kg for 8 sets of 2 nice and fast and in good form. Got a positive comment from my gym buddy Tim (Narc for those who post on IC or SDF). Very happy with the form improvements so may up the weight a little next week.

Leg extentions (don't ask) 17 reps with the whole stack

calf raises - 3 sets of 20 with as much weight as I can get on the bars.

Felt good today and due to the cold weather it's a lot cooler in the gym so I can keep my concentration. Squats felt good and Tim confirmed they were actually to depth! Wooo!

[van_halen]

Wed 19 Sept

Bench press:
60kg X 8
107.5kg X 3 sets of 5

1 set of chin-ups in competition with my mate = only 6 reps :-) won though!

Incline bench:
2 sets of 5 with 82.5kg

OH Press
70kg X 8
70kg X 4

Tricep push downs:
2 sets with 6th hole in pull-down stack

[van_halen]

Sunday 23rd Sept

Southwest Bench and Deadlift competition (I only did Deadlift).
Warm-ups went:
100kg X 5
140kg X 2
180kg X 1
200kg X 1

Comp lifts:
240 X pass
250 X pass
260 X fail

Dissapointed to fail the 260 as the other two hadn't been that hard but I think it was due to not psyching myself out very well.

I won my weight catagory by default as I was the only lifter :) Also got the biggest lift of the day which was nice.

Met some really nice guys and saw some impressive lifting. There was a girl there (can't remember her name) who did a 127.5kg bench at 67.5kg!!!! Amazing!

[van_halen]

Monday 24th Sept

Squat:
100 X 5
100 X 5
140 X 2
155 X 2
155 X 2
155 X 2
155 X 2
120 X 5
120 X 5
120 X 2
120 X 2

the last four sets were just to help sort my form out. The last two felt perfect. The heavier sets felt heavy but I think that was due to the comp yesterday. Overall I'm quite happy with the form now :p

[van_halen]

Video of all three lifts here:

http://www.youtube.com/watch?v=HmDjGYd1B4w

[van_halen]

Wed 26 Sept

Bench
60 X 8
100 X 4
110 X 5
110 X 5
110 X 8

Incline Bench
85 X 5
85 X 5
85 X 5

Military press
70 X 7

Tricep push-downs
8th hole in rack X 2 sets

Cable cross-overs (don't ask)
2 sets with 6th and then 8th hole in rack 10 reps

[MattGriff]

Cable cross-overs (don't ask)

:p:p:p

[van_halen]

:p:p:p

I knew someone would find that funny! :oops:

[van_halen]

Fri 28th Sept
Deadlifts (I tried moving my stance out a bit on these)
200kg X 6 sets (very easy)

Stiff legged DL
120kg
3 sets of 5

Various bits of technique work after which I decided to leave my deadlift technique alone!!

Pull-downs
95kg X 10 and 8

[djcrid]

D/l looking good mate ,nice one !

[van_halen]

Fri 28th Sept
Deadlifts (I tried moving my stance out a bit on these)
200kg X 6 sets of 2 (very easy)

Stiff legged DL
120kg
3 sets of 5

Various bits of technique work after which I decided to leave my deadlift technique alone!!

Pull-downs
95kg X 10 and 8



Edited to include reps on DL

[van_halen]

D/l looking good mate ,nice one !

Thanks mate. I'm just trying to get my technique sorted at the moment. My squat is getting there as is the DL but my bench is still terrible. No leg drive at all.

Practice makes perfect!

[van_halen]

Monday 1 October (aaaaaahhhhh, a new month)
Mush happier now it's colder outside. The gym is cooler and I can train much harder :-)

Squats
60kg X 8
100kg X 5
140kg X 2
155kg X 8 sets of 2

Leg extensions
2 sets of 10

Narrow stance pause squats (3 sec pause then up as fast as possible)
100kg X 2 sets of 5

I was very happy to find that my ankle has now recovered to the point I can squat narrow again. I miss doing pause squats but thought I'd start out with a very light weight. Felt awesome :)

[van_halen]

Tuesday 2 October
20mins on rowing machine. 4613metres today. Strangely happy that I beat my 4320m last thursday. I'm hoping I have the will-power to stay with the 2Xpw cardio! I do hate it!

[Thor]

Good luck wit your routine
Dont forget that BB stuff:D

[van_halen]

Good luck wit your routine
Dont forget that BB stuff:D

Lol! Thanks mate! I did some more today :p

Thursday 4 Oct (didn't train on wed as usual since I was recovering from the cardio on Tuesday I think. Felt like crap)/
Bench
60kg X 8
100kg X 4
112.5kg X 5
112.5kg X 5
112.5kg X 8

Incline bench
87.5kg X 5
87.5kg X 5
92.5kg X 5 (mare put two 2.5kg collars on for a laugh then proceeded to put ALL the spring collars on the bar! Looked awesome and I made the five reps so happy.

Strict OH press
70kg X 8

Tricep push downs
8th hole in maching X 8 then 6

Cable cross-overs (:eek:)
2 sets with 7th hole in stacks.

I must admit to actually liking the stretch I get from the cross-overs!! oooohhhhh nooooooooo! :oops:

[van_halen]

Fri 5 oct:

Deadlift
100 X 10
140 X 5
185 X 2
205 X 7sets of 2 and one set of 5 to finish

Pull-downs
2 sets of 10 and 7 with 95kg

Short one today becaus eI had to go to a leaving do after work.

VH

[van_halen]

Monday 8 Oct
PL Squat:
60kg X 10
100kg X 5
140kg X 2
157.5kg X 2
157.5kg X 2
157.5kg X 2
157.5kg X 2
157.5kg X 2
157.5kg X 2
157.5kg X 2
157.5kg X 5

Narrow stance squats for speed with a 2 second pause at the bottom
105kg X 3 sets of 5 (much faster than last week)

No strength left for anything else!

Really enjoyed the workout today. My squat form is a lot better and the last set felt awesome. I probably had more reps in me but I had no spotter so better safe than sorry.

VH :-)

[van_halen]

Wed 10 Oct
Bench
60 x 8
100 x 5
115 x 5
115 x 5
115 x 6 (had more but no spotter today)

Incline
90 X 5
90 X 5
90 X 3 (shoulder felt a little funny)

Strict OH press
70 X 7

Tricep push-downs
8th hole in rack X 10 then 7

[van_halen]

Fri 12 Oct
Since yesterday afternoon I've had an annoying cough that's given me a headache so took it very easy in the gym today and worked on deadlift form and keeping my shins upright when I start pulling. Felt good.

Deadlift
100 x 8
140 x 6
180 x 8 sets of 2
180 X 5
180 X 5

Pull-downs
105kg X 10
105kg X 4!

Home to take pain killers for headache!

[van_halen]

Monday 22 Oct

Right after a week of feeling like crap with the worst cold ever I finally felt a bit better today so went to the gym. To be honest I probably should have waited another day or two because I'm still coughing up crap but I needed a workout after a pants day in the office.

Squats (decided to only do 4 sets rather than 8 becuase I;m still a little fuzzy)
60 X 10
100 X 5
140 x 5
160 x 2
160 x 2
160 x 2
160 x 5

Narrow stance pause squats
110kg X 3 sets of 5

Leg extensions 1 set

Felt good to be back in the gym and not to have lost squat strength. Form was good on all sets aoart from the 2nd. Weighed myself and I'm down to a tiny 113.2kg which is not bad considering I was 119 only 1.5-2 months ago!

[van_halen]

Wed 24 Oct
Since I was ill last week I didn't up the weight from my last bench session.
Bench
60 x 8
80 x 5
100 x 5
115 x 5
115 x 5
115 x 8
60 x 30! (was a comp between friends!)

OH D-bell press
27.5 X 9 (triceps pumped to oblivion)

Lateral raises
12.5 X 12
12.5 x 8

Tricep push-downs
8th hole in rack X 11

Felt good today. I was pleasantly surprised to find that my weight has gone down further to 112.7kg and I haven't lost any strength! Bench is usually the first lift to go down when I diet so very happy.

All the best

VH

[Mark Robinson]

60X30! :D They had this thing at our gym where there were 3 levels you could get and an instructor watched you:

Bronze: 40X40
Silver: 50X50
Gold: 60X60

Lots of bronzes about, maybe one or two silvers and no golds... my endurance is crap. One beast however went off the scale and did 70X70 rumour has it.

[van_halen]

60X30! :D They had this thing at our gym where there were 3 levels you could get and an instructor watched you:

Bronze: 40X40
Silver: 50X50
Gold: 60X60

Lots of bronzes about, maybe one or two silvers and no golds... my endurance is crap. One beast however went off the scale and did 70X70 rumour has it.


It's funny we were actually aiming for 60x60 but did it after our work sets. To be honest I don't think I could do it fresh either. By the time I got to 30 the lactic acid had my in tears and I was so pumped I couldn't do another rep! My hat comes off to any man who can do 70X70! That must have hurt!

[van_halen]

Fri 26 Oct
Deadlift
Still trying to sort my form out for these so was still playing around. The first sets felt heavy then I got it dialled in and the middle ones were better. Last two sets were grinders. I'm thinking of just going back to my old technique that waas ugle but felt better :-(
100 x 8
140 x 5
180 x 2
205 x 8 sets of 2

SLDL
125 x 8
125 x 8
125 x 8

These felt AWESOME! It's the first time I've done then properly and not as a bent back deadlift. I've NEVER had this sort of feeling in my gluts and hams before! I'm going to stick with these for a while I think :-)

[van_halen]

MOnday 29 Oct
Squat session (all in my Inzer Hardcore)
100kg X 5
140kg X 3
160kg X 2
180kg X 1
200kg X 1
220kg X 1
240kg X 1
180kg X 3
180kg X 1
180kg X 1

Felt strange. 140kg was much slower than the rest but wasn't that hard. I now have blood blisters the size of small countries and burst blood vessels all over my head!

[van_halen]

Wed 31 Oct
Bench
60 X 8
100 x 5
117.5 X 5
117.5 X 5
117.5 X 5

Military press
70 X 8

Rotator cuff work
Push downs - 9th hole in rack X 12 and 8

Felt good today. How on earth am I loosing weight while gaining strength! Have to admit I'm same weight as last Wed but I think that's due to a heavy drinking and eating weekend :-)

[van_halen]

Tried out my new deadlift suit that arrived in the mail today thanks to barry mcgalie. Brilliant stuff. Felt much more comfy than the squat suit (lifting wise, still hurt like hell fit-wise).

Deadlifts with Max DL suit
100 x 5 (straps down)
140 x 3 (straps down)
180 x 1 (straps up from now on)
200 x 1
220 x 1
240 x 1
260 x 1

Left it at this today but the 260 was fairly easy. If my grip is good for it I think I've got 280 in the tank with the suit on! Great news!

[van_halen]

Sunday 4th Nov
Speed bench with 3-5 second pause
60 x 5
80 x 5
90 x 5
90 x 5
90 x 5
90 x 5

D-Bell OH Press
25kg X 15
25kg X 12

Tricep push-downs
9th hole in rack X 10 and 7

Cable cross-overs (lol)
No idea X 12

[van_halen]

Monday 5th Nov
My third attempt in my squat suit. Todays goal was just to make depth.... with anything!
Straps down
100kg X 3
140kg X 3
Belt on
180kg X 2
straps up
180kg X 2
200kg X 2
200kg X 2
200kg X 2 (depth)
220kg X 1 (depth)

Narrow pause squats
100kg X 5 (no energy left!)

Goodmornings (for the first time ever)
60kg X 8
100kg X 8
120kg X 8 Felt good - bum was sore!

The last two sets of squats were verified as depth by one of the bodybuilders on the gym. I have to admit I wouldn't normally trust a bodybuilder but he has been to watch several powerlifting comps (BWLA I think) so he's probably right. Both came up fast but my head felt like it was going to explode!

Good workout - Think I'm going to open on 220 at the Folkestone comp.

Talking of opening lifts I need to test my bench on Wed to get an idea for openers!

[dr_hazbun]

Good workout. I love GMs and pause squats.

About the depth issue, I saw quite a few young lads yesterday fail some squats on depth. The judging was strict but fair. I sink all my squats to well below parallel which is fine for now but I know this will become more difficult as I start wearing tighter and tighter suits and plus when I hopefully start hitting weights like 250/260 a few years down the line I wouldn't really want to be going any lower than is absolutely necessary.

I met some lifters at the meet yesterday who train at Kidlington and so I'm going to do my squats there on Sunday mornings with the powerlifters. I'm just sick and tired of having to call randoms over to the squat rack every time and explain what they have to look for.

[van_halen]

totally pissed off now. Today was supposed to be the day I tested my bench for openers at the comp on the 17th. Last night my annoying flatmate pulled my arm behind me and pulled outwards causing me some sort of injury. To cut a long story short I couldn't bench more than 135kg today because of the pain in my elbow. Managed a few light sets of pull-downs and 1 set of close grip bench but nothing productive. Now I have no idea if I'm going to be fit enough to bench press at the comp and even if I am I'll have 1 bench session max 4 days before the comp!

GRrrrrr! The worst thing is that this tool of a flatmate seems to think it's funny that he's made me miss the two most important bench sessions before the comp and certainly reduced my bench at the comp. Could tear his arms off at the moment so I'm going for a bath to calm down. What an arsehole!

VH

[van_halen]

Thurs 8th Nov
Deadlifts in Inzer Max DL
100 x 5 Straps down
140 x 2 Straps down
180 x 2 Straps up
200 x 1
240 x 1
250 x 1
Suit off - no belt
200 X 10

Worked up to my opener today and am definately happy opening at 250 it flew up. will see how I feel on the day for the lifts after that

[van_halen]

Mon 12 Nov
Squat in Hardcore suit
Straps down
100 X 5
140 X 3
Straps up
180 X 2
200 X 2
220 X 2
240 X 1

The only one that was close to parrallel was the 240 which came up easy. I'm finding is harder to hit depth as I learn to sit back into the suit more.

Good mornings
100 X 8
120 X 10
120 X 10

Leg curls (??!?)
1 set with 11th hole in rack

Calf raises (was really running out of things to do!)
7 plates a side!! X 17 and then 13

[Never-Satisfied]

Looks good for Saturday. Stong lifts.

[van_halen]

Looks good for Saturday. Stong lifts.

Thanks mate. I look forward to meeting you on the day.

Weighed myself this morning and came in at 110kg exactly so I'm very happy with that. I'll have to try not to do anything silly like pig-out on the morning of the comp before the weigh-in :D I might actually make weight this time round!

[dr_hazbun]

Good luck with the comp mate. Looks like Al's hosting a good one. Have you decided on your openers yet?

[van_halen]

Good luck with the comp mate. Looks like Al's hosting a good one. Have you decided on your openers yet?

Thanks doc. It went well although my bench totally sucked for some reason! Managed a 250, 130, 280. Was happy with the squat and DL but I wish I'd gone for 300kg in the DL because I'm sure it waould have come up. Next comp for sure.

Trained at the hellpit tonight and did some light bench work, messed around with the log and did some grip work both with a vertical bar and some pinch work. Quite a fun session really!

[dr_hazbun]

300 will fall soon. Have you done it in the gym yet?

My next mental hurdle is 220. I'll rip that fucker up in a few months, mark my words!

[van_halen]

Hi Doc. I don't ever max out on deadlifts in the gym because the bars in my gym are bent and it makes lifting heavy a real problem. I'll be training at Genesis soon though so that won't be a problem! 300 will rise at my next comp I'm sure of it.

Deadlift is one of those lifts that does rely heavily on your mental attitude I think. If you're in the wrong state of mind the bar won't move but get it right and you're sorted. I bet you'd pull 220 in a comp with the nerves and everyone shouting at you. Are you planing to enter any soon? you should come down for a session at Genesis at some point. You can get off the bus from Oxford at Hillingdon and I can come pick you up.

All the best

[Hellspawn]

some of Dave Mannerings lads have been here this morning for a workout and told me there is a push / pull comp coming up so we will have to get some details

still waiting for the Bash results so i can get these dvd's posted off :mad:

[van_halen]

some of Dave Mannerings lads have been here this morning for a workout and told me there is a push / pull comp coming up so we will have to get some details

still waiting for the Bash results so i can get these dvd's posted off :mad:

Oh I'd definately be up for this. Thanks Al, let me know if you hear any more details.

VH

[van_halen]

Ok I've not posted in a while so here we go!

Wed 28 Nov.
Trained at Genesis today with bulldog. Did box squats for the first time ever and really enjoyed them. My arse is killing me today!
Box squats
Bar X 8
70 x 5
90 x 5
110 x 5
130 x 5
150 x 5
170 x 5

Leg press
14 plates X 2 sets of 8

Leg curls X 2 sets of 15 with 40 and then 55kg

Leg extensions X 2 sets of 15

Standing calf raises x 2 sets of 15 with 220kg and 260kg

Seated calf raises X 2 sets 18 with 40kg

Loads more assistance work than usual but I didn't feel too bad after the workout. Today I'm paying though, I'm sore as hell! I'm not used to having a sore ass! Haha!

[dr_hazbun]

Good workout.

Were the box squats done in suit bottoms (straps down) or in your Y-fronts and trackie-b's??

[van_halen]

Good workout.

Were the box squats done in suit bottoms (straps down) or in your Y-fronts and trackie-b's??

:p

All done raw apart from last set with loose wraps. Not looking forward to using the squat suit again my eye is still a bit red around the middle from the comp two weeks ago!!! It got proper ugly the day after, I don't think all the drinking helped! Lol!

[van_halen]

4 december
Trained with Tom today. I hope I'm remembering the weights/reps right!
Bench press
60x5
80x5
100x5
110x5
120x5
120x5
120x5

Incline bench
60x5
90x5 (too heavy)
80x8
80x8

Dumbell pullovers
3 sets of 8 with 25kg

Barbell rows with thick bar (no other bars free)
60x6
110x6
115x6
115x6

Seated cable rows
whole stack minus 2 x 3 sets 8

tricep pushdowns
50x8
40x8
45x8

rolling thunder
worked up to 50kg I think for 5 second holds in each hand with no chalk.

[cuntos]

You didn't remember the reps for pushdowns right (second two sets were 10 reps each) and the weight for the bent over rows might've been a bit less cos we used a 15 each side. More like 100 then 105 I think. It felt like a ton anyway cos of the thick bar.

And I still reckon you did 6 on the first set of incline bench with 90k.

[van_halen]

Oh balls! It doesn't look like I can edit it, Oh well. I'll bring my workout log next time. I was surprised at the amount I benched I thought it would have gone down because I've not benched in 3 weeks!

All the best

VH

[van_halen]

Well I thought I should start posing my journal here again so here's yesterdays workout:

Mon 11 Feb
Speed box squats
Bar x 8
65 x 5
110 x 3
130 x 8 sets of 3

Deadlifts
120 x 5
160 x 3
200 x 2
225 x 3 sets of 5

Reverse hypers
4 plates x 8
6 plates x 8

Seated preacher curls

Hammer curls

Deadlifts were easy today. In hindsight I have done 230 x3x5. Feeling a lot stronger off the ground now. Only doing heavy DL every 19 days at the moment.