Update....
Squatted and benched everyday for last 9 days, will continue this as long as I am able.
Ive moved my squat up around 10-15kg and bench up 5-10kg, while loosing over a kilo.
02/05/14 - WK 0 - Fri - Squat 150x3@9; Bench 32" Grip (wide) 115x3@9.5
est. max, Sq ~= 170kg ; Bp ~= 127.5kg BW@96.8kg.
Week 1:
Date Day Squat Bench Deadlift
05/05/14 - 01 160x1@8.5 Hi bar 130@10 Wide grip 200@8 Deficit no belt
06/05/14 - 02 120x2@9.5 Front Squat 110@8
07/05/14 - 03 162.5@10Hi bar 115@8 180x3@8.5 Stiff leg DL
08/05/14 - 04 165@10 Hi bar 125@9
09/05/14 - 05 167.5@8.5 low bar 132.5@10 Wide Grip 240@8.5 Rack DL
10/05/14 - 06 160x3@8; 170x1@9 LB 120@8.5 180x1x5@7 floor dl
11/05/14 - 07 145@9 paused beltless hi bar 135@10 Close grip
12/05/14 - 08 172.5 @9.5 130@9.5 MedGrip 180@8 Deficit no belt
13/05/14 - 09 175@9; 150x2@7;160x2@8 120@7.5 wide;120x2@8 close grip
I think my strongest grip for the bench is thumb width from start of knurling (~21"), rather than 32" but that might be because of tired pec insertions.
So far squat has increased to 185kg with no psych-up and at a bodyweight of 95.5kg
Relative strength increase from 1.75 x bodyweight to 1.94 x bodyweight. in less than two weeks.
Bench increased from 1.32 x bw to 1.4 x bw.
I need to pull back on the bench as I keep trying to go to 1@10 rpe, possibly work to ONLY 1@8, then use the press to build strength.
Tuesday, 13 May 2014
Saturday, 10 May 2014
Increasing Frequency....
I have decided to switch from a 3-4 day a week routine to that of a minimalistic high frequency model of training, inspired by Greg Nuckols' Max everyday article, found here (Maxing on Squats and Deadlifts Every Day), Damien Pezzuti article, (HOW TO: HIGH FREQUENCY AND INTENSITY TRAINING FOR POWERLIFTING). Both inspired by John Broz method of training.
I have used this method before with good results, even when training with an injury.
This last week I have squatted and benched for 6 days straight. While dropping weight (over 1 kg) I have increased my squat from a difficult 150kg x 3 to an easy 160kg x 3 followed by a easy 170kg x 1. I back squatted only 5 days with a front squat on the 2nd day, each back squat day I worked up to a single adding 2.5kg each session.
For my deadlift training I have decided to take some ideas from Tom Martin, a incredibly strong lifter who utilises high frequency training.
So over the week I will do 3 deadlift training days:
Day 1) Deficit DL (3" Box) to a single 1 @8-9 RPE
Day 3) RDL/SLDL 1x3-5 @8-9
Day 5) Rack DL 1@8-9, increasing rom over weeks leading to a pull from the floor a few weeks before the meet.
If I feel like it I will do additional pulls, such as speed deads (which I did today), power cleans, etc
I will be using this method leading up to the meet.
I have used this method before with good results, even when training with an injury.
This last week I have squatted and benched for 6 days straight. While dropping weight (over 1 kg) I have increased my squat from a difficult 150kg x 3 to an easy 160kg x 3 followed by a easy 170kg x 1. I back squatted only 5 days with a front squat on the 2nd day, each back squat day I worked up to a single adding 2.5kg each session.
For my deadlift training I have decided to take some ideas from Tom Martin, a incredibly strong lifter who utilises high frequency training.
So over the week I will do 3 deadlift training days:
Day 1) Deficit DL (3" Box) to a single 1 @8-9 RPE
Day 3) RDL/SLDL 1x3-5 @8-9
Day 5) Rack DL 1@8-9, increasing rom over weeks leading to a pull from the floor a few weeks before the meet.
If I feel like it I will do additional pulls, such as speed deads (which I did today), power cleans, etc
I will be using this method leading up to the meet.
F*ck it I'm back...
After 3 months of bodyweight only exercises I have decided to start a 10 week training cycle leading up to the YNE Classic powerlifting comp.
The bodyweight routine I used ran over 4 days/week working the whole body in each session.
To that bent, I have decided to continue with a full body routine 4 days a week.
Mon - Squat, Press, PC->HP, Weighted Chins
Tue - Dips, ring rows or curls, powershrug and GM
Wed - run/walk/nothing
Thur - Squat (possibly diff var), HSPU/press, PC->HP, Pullups
Fri - Bench, ring rows or curls, powershrug and GM
Sat - long walk, active recovery etc
Sun - Rest
In case you're wondering, the pulling part of my program is taken from Bill Starr's no deadlift program.
Not sure if it will work...as I always deadlifted prior to a comp. But the total to qualify for the British Classic, is only 545kg, so even if my dead doesnt move, or drops, I can easily pull 240kg.
If this routine is too much to recover from, I will prob switch to his traditional method of program layout,
to wit - HLM.
Mon - Squat, BP, PC->HP, HSPU
Wed - Sq, GM, Press, Dips
Fri - Sq, Power Shrug, BP
Rotating reps and sets weekly
Anyway for the meet my planned attempts will prob be:
Squat - 160, 180, 200-210
BP - 120, 130, 140-150
DL - 220, 240, 260-270
My lifts havent increased since last comp (a year ago) But have had a few injuries from american football (dislocated right shoulder, messed up right elbow, left knee damage (from three 140kg fat bastards trying to sweep the leg)) and so on.
Plus have been cutting for 2 months or so, from 106kg to 96kg so far. Will continue for another month, while re-building strength, and tolerance to weights again.
Plan to cut to 7% bf and hold it there. Will prob try to compete in the 105kg class, so can gain some weight for the British, otherwise the 93kg class, I will be struggling to maintain that weight.
British Projected attempts in October-
Prob
squat - 220-240kg
bp - 150-160kg
Dead - ~285-290kg
at around 95kg bw.
The bodyweight routine I used ran over 4 days/week working the whole body in each session.
To that bent, I have decided to continue with a full body routine 4 days a week.
Mon - Squat, Press, PC->HP, Weighted Chins
Tue - Dips, ring rows or curls, powershrug and GM
Wed - run/walk/nothing
Thur - Squat (possibly diff var), HSPU/press, PC->HP, Pullups
Fri - Bench, ring rows or curls, powershrug and GM
Sat - long walk, active recovery etc
Sun - Rest
In case you're wondering, the pulling part of my program is taken from Bill Starr's no deadlift program.
Not sure if it will work...as I always deadlifted prior to a comp. But the total to qualify for the British Classic, is only 545kg, so even if my dead doesnt move, or drops, I can easily pull 240kg.
If this routine is too much to recover from, I will prob switch to his traditional method of program layout,
to wit - HLM.
Mon - Squat, BP, PC->HP, HSPU
Wed - Sq, GM, Press, Dips
Fri - Sq, Power Shrug, BP
Rotating reps and sets weekly
Anyway for the meet my planned attempts will prob be:
Squat - 160, 180, 200-210
BP - 120, 130, 140-150
DL - 220, 240, 260-270
My lifts havent increased since last comp (a year ago) But have had a few injuries from american football (dislocated right shoulder, messed up right elbow, left knee damage (from three 140kg fat bastards trying to sweep the leg)) and so on.
Plus have been cutting for 2 months or so, from 106kg to 96kg so far. Will continue for another month, while re-building strength, and tolerance to weights again.
Plan to cut to 7% bf and hold it there. Will prob try to compete in the 105kg class, so can gain some weight for the British, otherwise the 93kg class, I will be struggling to maintain that weight.
British Projected attempts in October-
Prob
squat - 220-240kg
bp - 150-160kg
Dead - ~285-290kg
at around 95kg bw.
Friday, 7 September 2012
Been a while.........
Still been training, but decided to try a Westside Barbell style of training for a around a month...
But going on how beat up some parts of my body is, particularly my right hip and some lumbar problem (disc or connective tissue) that has flared up a few times in the last couple of months, but more so going for a max single, subsequently I cannot go heavy on squat and deadlift, so will return to 531 for these exercises.
On top of this I am adamant about playing American Football this season (10 games in total), because of this I can easily use 531 on a two a day a week training while in-season and still progress.
For the next 8-9 weeks leading up to the first game on the 4th of November, I will be weight training 4 times a week, using the traditional layout, with hill sprints on 3 of the training days, for the first 2-3 weeks, then as football season starts, instead of hill sprints I will be training with the squad.
The plan will be:-
1) Off-Season - September 2012 - 1 Month
Regular training, with additional sprints, rope-skipping and explosive warm ups (box jumps etc).
Note on hill sprints, While at home I will be doing these barefoot in an attempt to correct my bunions.
2) Pre-Season - October 2012 - 1 Month
Football Practice, on Tuesday and Thursday and possible game practice on Sunday.
Keep with 4 day training in the gym still, but squat day (Friday might have to be moved to Saturday, due to football practice on Thursday).
And might have to not push for max reps.
And to save on knees might have to switch free squats with box squats (or use knee wraps)
(if its too hard to do I will start the twice a week weight training now)
3) In-Season - November - Mid December 2012 - 6 Weeks
Twice a week weight training, template below.
Twice a week football practice
One Game day a week on Sunday (college football on Sunday, England go figure)
Other days with be rest, most probably active rest (foam rolling, mobility, walking)
In-Season Template: (taken from one of Jim Wendlers articles = 5/3/1 for Athletes)
Day One:
Squat (possibly box squat)
Bench press
Assistance
Day Two:
Deadlift or Power-clean (my Uni gym doesn't allow any weight off platform more than 100kg...bullshit I know, but can do any weight in the squat racks, so rack deads might be better...would save knees a little)
Press (push press might be a better exercise for football...not sure)
Assistance
4) Active Recovery - End of December - 2-3 weeks
light training, possibly continue twice a week training
5) Pre-Season - Until end of January - 3-4 weeks
Training as above
6) In-Season - End of Jan-end of Feb 2013 - 6 weeks
As above.
-----------------------------------------------------------------------------
After this I will rest then train for a powerlifting meet a month or so out.
I will try to document my training and give game day results
But going on how beat up some parts of my body is, particularly my right hip and some lumbar problem (disc or connective tissue) that has flared up a few times in the last couple of months, but more so going for a max single, subsequently I cannot go heavy on squat and deadlift, so will return to 531 for these exercises.
On top of this I am adamant about playing American Football this season (10 games in total), because of this I can easily use 531 on a two a day a week training while in-season and still progress.
 |
| Teesside Cougars |
For the next 8-9 weeks leading up to the first game on the 4th of November, I will be weight training 4 times a week, using the traditional layout, with hill sprints on 3 of the training days, for the first 2-3 weeks, then as football season starts, instead of hill sprints I will be training with the squad.
The plan will be:-
1) Off-Season - September 2012 - 1 Month
Regular training, with additional sprints, rope-skipping and explosive warm ups (box jumps etc).
Note on hill sprints, While at home I will be doing these barefoot in an attempt to correct my bunions.
2) Pre-Season - October 2012 - 1 Month
Football Practice, on Tuesday and Thursday and possible game practice on Sunday.
Keep with 4 day training in the gym still, but squat day (Friday might have to be moved to Saturday, due to football practice on Thursday).
And might have to not push for max reps.
And to save on knees might have to switch free squats with box squats (or use knee wraps)
(if its too hard to do I will start the twice a week weight training now)
3) In-Season - November - Mid December 2012 - 6 Weeks
Twice a week weight training, template below.
Twice a week football practice
One Game day a week on Sunday (college football on Sunday, England go figure)
Other days with be rest, most probably active rest (foam rolling, mobility, walking)
In-Season Template: (taken from one of Jim Wendlers articles = 5/3/1 for Athletes)
Day One:
Squat (possibly box squat)
Bench press
Assistance
Day Two:
Deadlift or Power-clean (my Uni gym doesn't allow any weight off platform more than 100kg...bullshit I know, but can do any weight in the squat racks, so rack deads might be better...would save knees a little)
Press (push press might be a better exercise for football...not sure)
Assistance
4) Active Recovery - End of December - 2-3 weeks
light training, possibly continue twice a week training
5) Pre-Season - Until end of January - 3-4 weeks
Training as above
6) In-Season - End of Jan-end of Feb 2013 - 6 weeks
As above.
-----------------------------------------------------------------------------
After this I will rest then train for a powerlifting meet a month or so out.
I will try to document my training and give game day results
Sunday, 5 August 2012
Double Deuce of Diabetes Bullsh*t....
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Disclaimer: All advice, and opinions contained in this or any other article on this site are entirely
trite and boorish.....ha, no take everything written with a grain of salt (and I do mean everything
not just my spiel), and I will not, now or ever, be held responsible or accountable for any negative
or indeed positive actions/results/gains/fails/entropy/enthalpy/death/life/flight/resurrection/injury and anything else that could (though probably won't) happen.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Pissed off at the "advice" propagated by the officials, generally runs along the lines eat plenty of carbs multiple times a day.
Several things wrong with this, namely the body is f**ked if you are in a state where you can no longer use insulin correctly, so throwing more insulin spiking objects at the body is really stupid, basically with type II diabetes you've eaten yourself into a pit of resistance, where the receptors no longer respond to the same amount of insulin, therefore a greater amount needs to be released to deal with the same problem, after a while the pancreas will get worn out and start to struggle to produce anoth to cover the influx of calories, and start to fail. This is where type 2 goes from oral tablets to aid glucose transport, to needing insulin to be injected.
I myself was diagnosed with type 2 diabetes, around 19-20 Weeks ago, and on the day went to a very strict diet of tins of tuna around 4-6 tins a day for 4 days (was blending them and drinking after the 1st day, couldn't stand the taste) then added a main meal consisting of cheap fatty cut of meat (chicken wings generally) around a 1kg or so. And swapped tuna for whey protein (much cheaper, and alot safer lower chance of ingesting heavy metals). Also I forgo the prescribed medication (the side affects were too extreme).
Within a week I had managed my diabetes, so much so that my blood sugar results when from over 7 to 5.4 mmol/L. Which is a massive improvement.
I became this way from a on again off again bulk cycle that lasted for over 5 years (mainly on again), Using the GOMAD (gallon of milk a day) diet, which coupled with heavy powerlifting allowed me to go from 90kg to 122.5kg (with some floppy bitch-tits for the bargain) and a squat of 120kg -> 230kg; bench 90kg->152.5kg; Deadlift 200kg ->265kg (all drug free and raw).
Can not recommend the GOMAD diet as I could have probably added all the lean mass I did, but without the fat and health problems, had I just eaten normally (with a little extra protein).
I still have slight gynocmasitic-bitch-tit-i-tis from this milk excess, even at a 12% body fat (makes me look fatter than I am, at least from the front).
I only cut my weight during this period for skiing trips that happened once a year, except this last year. Also what probably instigated this affliction was the massive amount of alcohol I used to drink (even I think it was excessive and I'm Irish-English).
So within this 19-20 weeks I took my bodyweight from 117.7kg to 107.4kg and a body fat percent of around 18-20% to 11%.
In the last week I have gained some weight due to being able to squat heavy again (legs regrowing), I have had gout and a slightly messed up disc in my lumbar, in the past 19 weeks or so, preventing proper training.
My present weight is 109.5kg BF%=12% (not surprising for me as I ate a sh*tload of junk food yesterday) gives me a lean bodyweight of around 95kg.
By the way I check my body fat percent on the incredible website scoobysworkshop.com (click to follow link), and calipers (got mine from Idass, works well, accurate to 0.05mm).
And as I have not really been going much lower in body fat for a while, I will alter my diet to accelerate the loss. At the moment I will probably create a plan using the principles of the "Apex Predator Diet" as written by Jamie Lewis' which can be found on his always entertaining and thought provoking, if not sometimes revolting blog = chaosandpain.blogspot.co.uk (warning this site is not suitable for work or kids). He himself is incredibly lean and fantastically strong.
Source - http://chaosandpain.blogspot.co.uk/2012/02/predator-diet-in-glorious-detail-part-1.html
I've kinda lost the plot here, but anyway....
In conclusion...
DO WHATEVER THE F**K YOU WANNA DO (quote - twinmuscleworkout - hodge twins)
But I would look into the positive results regarding reduce carbohydrate diets for the management of diabetes. Here is one such clinical trial that shows some promise towards this form of dieting =
- PDF of 2005 study
_________
Coming soon......
My Diet plan to take my body fat from 12% to ~8% while increasing strength. Also if it is possible to eat well as a student while using the Apex Predator Diet.
Anyway gonna go train...
Disclaimer: All advice, and opinions contained in this or any other article on this site are entirely
trite and boorish.....ha, no take everything written with a grain of salt (and I do mean everything
not just my spiel), and I will not, now or ever, be held responsible or accountable for any negative
or indeed positive actions/results/gains/fails/entropy/enthalpy/death/life/flight/resurrection/injury and anything else that could (though probably won't) happen.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Pissed off at the "advice" propagated by the officials, generally runs along the lines eat plenty of carbs multiple times a day.
Several things wrong with this, namely the body is f**ked if you are in a state where you can no longer use insulin correctly, so throwing more insulin spiking objects at the body is really stupid, basically with type II diabetes you've eaten yourself into a pit of resistance, where the receptors no longer respond to the same amount of insulin, therefore a greater amount needs to be released to deal with the same problem, after a while the pancreas will get worn out and start to struggle to produce anoth to cover the influx of calories, and start to fail. This is where type 2 goes from oral tablets to aid glucose transport, to needing insulin to be injected.
I myself was diagnosed with type 2 diabetes, around 19-20 Weeks ago, and on the day went to a very strict diet of tins of tuna around 4-6 tins a day for 4 days (was blending them and drinking after the 1st day, couldn't stand the taste) then added a main meal consisting of cheap fatty cut of meat (chicken wings generally) around a 1kg or so. And swapped tuna for whey protein (much cheaper, and alot safer lower chance of ingesting heavy metals). Also I forgo the prescribed medication (the side affects were too extreme).
 |
| F**k Tuna Gimmie Whey.... |
Within a week I had managed my diabetes, so much so that my blood sugar results when from over 7 to 5.4 mmol/L. Which is a massive improvement.
I became this way from a on again off again bulk cycle that lasted for over 5 years (mainly on again), Using the GOMAD (gallon of milk a day) diet, which coupled with heavy powerlifting allowed me to go from 90kg to 122.5kg (with some floppy bitch-tits for the bargain) and a squat of 120kg -> 230kg; bench 90kg->152.5kg; Deadlift 200kg ->265kg (all drug free and raw).
 |
| Mmmmm.......OT "f***king" T |
Can not recommend the GOMAD diet as I could have probably added all the lean mass I did, but without the fat and health problems, had I just eaten normally (with a little extra protein).
I still have slight gynocmasitic-bitch-tit-i-tis from this milk excess, even at a 12% body fat (makes me look fatter than I am, at least from the front).
I only cut my weight during this period for skiing trips that happened once a year, except this last year. Also what probably instigated this affliction was the massive amount of alcohol I used to drink (even I think it was excessive and I'm Irish-English).
So within this 19-20 weeks I took my bodyweight from 117.7kg to 107.4kg and a body fat percent of around 18-20% to 11%.
In the last week I have gained some weight due to being able to squat heavy again (legs regrowing), I have had gout and a slightly messed up disc in my lumbar, in the past 19 weeks or so, preventing proper training.
My present weight is 109.5kg BF%=12% (not surprising for me as I ate a sh*tload of junk food yesterday) gives me a lean bodyweight of around 95kg.
By the way I check my body fat percent on the incredible website scoobysworkshop.com (click to follow link), and calipers (got mine from Idass, works well, accurate to 0.05mm).
 |
| Not This Scooby.... |
And as I have not really been going much lower in body fat for a while, I will alter my diet to accelerate the loss. At the moment I will probably create a plan using the principles of the "Apex Predator Diet" as written by Jamie Lewis' which can be found on his always entertaining and thought provoking, if not sometimes revolting blog = chaosandpain.blogspot.co.uk (warning this site is not suitable for work or kids). He himself is incredibly lean and fantastically strong.
 |
| Practices What He Preaches.... |
Source - http://chaosandpain.blogspot.co.uk/2012/02/predator-diet-in-glorious-detail-part-1.html
I've kinda lost the plot here, but anyway....
In conclusion...
DO WHATEVER THE F**K YOU WANNA DO (quote - twinmuscleworkout - hodge twins)
But I would look into the positive results regarding reduce carbohydrate diets for the management of diabetes. Here is one such clinical trial that shows some promise towards this form of dieting =
- PDF of 2005 study
_________
Coming soon......
My Diet plan to take my body fat from 12% to ~8% while increasing strength. Also if it is possible to eat well as a student while using the Apex Predator Diet.
Anyway gonna go train...
Saturday, 28 July 2012
5/3/1 for next 4 months leading up to a meet...
For the next 4 months I will be running the 5/3/1 plan, starting very light on all lifts, and using the assistance/supplementary plan, as shown in the new edition of Jim Wendler's book.
If next month goes very well I might change my training to allow for a competition at the end of the following month.
A bit of information about myself =
recently diagnosed with type 2 diabetes, due to constantly trying to keep my weight up at 18-19st (~260lbs), I suspect it was also brought on by years of the GOMAD method of diet. As such in 4 months or so, I have reduced my bodyweight from 118kg to 107.6kg (as of today), and reducing my bodyfat % from an estimated 18-20% to a measured 12%.
So I am looking to reduce my body fat further to allow myself to compete in the 105kg class, which is a bit light for a 6'2.5" man, but whatever.
Life time drug free lifter, with a ton of injuries.
Injury list, which might affect the outcome of this experiment =
(from top to bottom)
1) Neck - reduced motion, and occasional recurrence of whiplash symptoms - due to car accident
2) Shoulders - dislocated/subluxation of both shoulders when younger, occasional pain
3) Elbow - Right joint, unsure... occasional pain that prevents full lockout, feels better after very heavy partial movements? Caused by locking out too strongly while reverse benching.
4) Right Hand - Crushed ~5 years ago while doing bottom position squats and a wide grip, had 185kg on bar-it slipped-falling 2 ft or so-crushing my hand (on thumb muscle part) between bar and scaffold power rack (home-made), no broken bones (unsure how). Still have weakness gripping
5) Scapular - tore right muscle between scapular and spine ~10 years ago, very hard for me to hold retracted position (ie for bench/squat) caused right shoulder to droop sometimes. Mostly scar tissue, I imagine.
6) Left Rib - Tore or dislocated rib while squatting with my belt too loose, it rode up and caught something, causing a loud pop, and a intense amount of pain took 2 months to be able to get back to strength.
7) Lower Back - Multitude of injury's - most recent strain to muscle or slight disc problem, unsure, loud pop and for months any squat over 100kg caused almost blackouts every time, still not back to form. I think it stemmed from very bad form during a deficit deadlift attempt when for 240kg and due to tight muscles (been studying 10-16 hours a day for two weeks barely moving) and my whole back rounded, and pulled something.
Recurring pain in right lower hip/lower back region due to bad skiing accident ~4 years ago, skiing at ~30-40miles an hour, ski bindings set way too light (idiots always do this unless you insist that you are an expert), the skis came off then I fell with all my weight (105kg at time) and speed on the bindings of one ski and on the small of my back.
8) Hip - During squat right hip popped - 2-3months ago, still sore, feels congested not sure how it will affect the squat frequency
9) Right Knee - Tore medial ligament on inside part of right knee, ~ 6yrs ago, falling off a wall. Still have pain and instability.
10) Ankles - Tore tendons/ligaments in both feet, causes instability and reduce mobility in some motions.
11) Feet - Recently have developed recurring gout in right foot/big toe, 1st case was the most excruciation pain I have ever experience, for 2 months straight.
Of course I have had other injuries such as muscle strain, tears etc but they have healed with no appreciable pain now.
So as you can see I am in tip top condition.......
Goals =
Compete in meet for first time in approx. 1-2 years.
I will go for realistic attempts, as squat is a bit fucked right now. Bench is a bit weaker due to weight loss. Deads are strong though.
Lifts Now 2nd or 3rd Attempt
Squat ~200-210kg 220-230kg (prob 240kg as will reclaim strength quickly)
Bench 145-150kg 155-160kg
Dead ~275kg raw 295-300kg raw (with belt)
Press ~85-90kg 100kg
Of course I will update this nearer the meet.
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