dub
Junior Member
Posts: 96
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Post by dub on Feb 23, 2016 22:09:09 GMT -5
Time to delve back into the iron game. Took several years off to create a business. Now looking to take one more pass at raw powerlifting greatness/decentness.
A little background info on me:
606 squat at 181 (belt, knee wraps, drug tested all time world record for a few weeks) 507 squat at 181 (belt only) 352 bench at 181 385 bench at 198 (unsanctioned) 639 deadlift at 165 (belt only) 1427 total at 165 (belt only) 1576 total at 181 (belt, knee wraps, drug tested all time world record for a year or so) 100% lifetime drug free lifter, not that there's anything wrong with that.
Been back to training for about 3-4 weeks now. Thought it would take longer to get up to speed now that I'm in the old man submasters division but things have been coming along quite well. Weighing in at a very rotund belly 198ish. Finishing up the no-deadlift deadlift routine so I can build some core first. These were all done in the past few days so let's call this my belt only baseline:
Squat - 445 Bench - 330 Deadlift - 500
The plan is 1400 total first, drop some bodyweight second, do some competing third.
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dub
Junior Member
Posts: 96
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Post by dub on Feb 23, 2016 22:23:33 GMT -5
2/23/16 - Tuesday
Bench 295X3 315X3 275X9
Lift a keg overhead for 3 + jog a sandbag 100' X several
Arm over arm sled pull + tire flip for 5 X a few
Dips 135-2X6
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Post by Ryan on Feb 24, 2016 0:20:48 GMT -5
Welcome. So what weight class are you aiming to compete in?
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dub
Junior Member
Posts: 96
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Post by dub on Feb 24, 2016 9:34:31 GMT -5
181. May try a couple meets at 165 if I can get comfortable at a lighter walking around weight.
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Post by Ryan on Feb 24, 2016 9:48:44 GMT -5
Good deal. Well, best of luck.
For whatever reason, the middleweight classes (165/181/198) have become uber-competitive in the last year or so, so you've definitely got your work cut out for you!
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Post by 3speed on Feb 24, 2016 10:23:29 GMT -5
Welcome to our humble site. Looking forward to following your log.
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Post by osu122975 on Feb 24, 2016 20:50:56 GMT -5
Insane drug free numbers! Checked you out a bit via the net and you're quite an accomplished lifter hanging or beating the best of them.
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dub
Junior Member
Posts: 96
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Post by dub on Feb 25, 2016 17:53:44 GMT -5
Thanks all. Raw lifting was less competitive several years back when I was at it because it was sort of a new fad. Powerlifting had shifted so heavily to equipped lifting at that time that none of the top level guys had really been training raw maxes. I don't know how I'll fair against these guys today but we'll see. Hunting a few prs for now.
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dub
Junior Member
Posts: 96
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Post by dub on Feb 25, 2016 17:57:29 GMT -5
2/25/16 - Thursday
Squat 440X1 465X1
One leg ham curl machine 80-3X6 each leg
Incline dumbbell press 85sX8 90sX8 95sX6
Alternating ab machines 4 sets 10,12 reps
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Post by nachtegaal45 on Feb 26, 2016 2:03:06 GMT -5
Wow I remember some of your Youtube assistance movement videos from wayyyyyyyyyy back.Welcome on board chummer!
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dub
Junior Member
Posts: 96
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Post by dub on Feb 27, 2016 12:47:02 GMT -5
2/27/16 - Saturday
Conventional deadlift 315X2 minor back injury on 1st rep
High bar squat stance good mornings 135X8 185X8 205X8
Deadlift lockout and hold 605X20 sec 615X20 sec
Dumbbell rows 200-2X8 each arm
Easy angle hyperextension 25-2X10
Protecting my back so much for the first portion of this reintroduction may have not been the best move. Everything is strong except for my back, a recipe for disaster. The injury is minor, setting me back a few days at worst. Heading to ExRx.net now to see which exercises to focus on to get my back caught up with everything else.
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Post by treders on Feb 28, 2016 14:18:57 GMT -5
Welcome to the site I look forward to learning from you :-)
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dub
Junior Member
Posts: 96
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Post by dub on Mar 1, 2016 16:09:46 GMT -5
I've done some research and have come up with a plan. Links are included for those who'd like to follow along. My issue originates from the iliopsoas pull on the lower spine. www.exrx.net/Muscles/Iliopsoas.html This occurs when the abdominal muscles are unable to maintain position under load during back focused exercises such as the deadlift. www.exrx.net/Kinesiology/Weaknesses.html (see Abdominal Weakness article) In order to prevent injury and ease into deadlifting again I had been refraining from low back work and focusing on ab work to develop a strong core. This wasn't a terrible idea but it was an incomplete one. A better solution would be to work all of the core for both increased strength and endurance while avoiding strengthening the iliopsoas. This structure is strong enough as it is taking precedence over the other muscle groups and pulling my back into a dangerous, inferior position. Here are two exercises that strengthen the entire core while not strengthening the iliopsoas: Reverse Hyperextension www.exrx.net/WeightExercises/GluteusMaximus/LVReverseHyperextension.htmlGlute-Ham Raise www.exrx.net/WeightExercises/Hamstrings/WTGluteHamRaise.htmlMore specifically, I plan to work both exercises at the end of every workout in lieu of typical ab work (about 3 times a week) increasing strength and endurance over time using a progressive method. I had used a similar approach in the past with great success. I think I understand why this would work now better than I did before.
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dub
Junior Member
Posts: 96
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Post by dub on Mar 1, 2016 21:19:39 GMT -5
3/1/16 - Tuesday
Bench 345X1 300X3 paused 300X3 paused 275X5 paused
Dips 45X15 right into bodyweightX12
Glute ham raise 2X6 arms at chest
Reverse Hyperextension 50-2X8
Extremely weak on the last 2 exercises. This was definitely the problem. Several weeks of them and I should be deadlifting well.
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dub
Junior Member
Posts: 96
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Post by dub on Mar 4, 2016 17:43:14 GMT -5
3/2/16 Wednesday dig a large hole X1
3/3/16 Thursday dig a large hole X1
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dub
Junior Member
Posts: 96
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Post by dub on Mar 4, 2016 17:58:13 GMT -5
3/4/16 Friday
Squat with supportive knee sleeves 405X4 430X4 Was prevented from doing more by spotter
Pause squat with supportive knee sleeves 365X6
Dumbbell press 100'sX5 110'sX5 115'sX5 120'sX5 125'sX6
Superset Glute ham raise off the back of the pulldown machine with a band at chest 2X6 Hyperextension 10-2X12
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Post by Ryan on Mar 4, 2016 21:50:43 GMT -5
Solid work.
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dub
Junior Member
Posts: 96
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Post by dub on Mar 11, 2016 18:51:20 GMT -5
3/11/16 - Friday
Had the flu. Felt I lifted fine as I'm just getting over it.
Squat with chain 385+35X3 385+70X3 385+105X3
Log clean and push press 140-3X5 200X3
Glute ham raise 2X10
Revese hyper 50-2X12
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dub
Junior Member
Posts: 96
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Post by dub on Mar 12, 2016 14:25:06 GMT -5
3/12/16 - Saturday
Bench (feet up) 215-9X10
Plank 4 min.
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dub
Junior Member
Posts: 96
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Post by dub on Mar 26, 2016 9:52:57 GMT -5
3/25/16 - Friday
Work interfered again. I've spent the last 2 weeks laboring 14 hours or more a day. All of our jobs hit at once and a key employee quit. Not conducive to competition weight training. Seems like I got it all back under control. Looking forward to my first full night's sleep in weeks.
Squat 325X20
Close grip feet up long pause bench 225X12
Glute/ham machine 8
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dub
Junior Member
Posts: 96
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Post by dub on Apr 1, 2016 6:47:36 GMT -5
3/29/16 Tuesday
Sumo deadlift 3rd rep of 405, injured back again This is getting ridiculous. I'm scrapping my technique for something new.
Reverse bench 315X1 275X6
Glute ham raise 2X10
Reverse hyper 70-2X10
Plank 45X30sec, 90X30sec
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Post by Cormac on Apr 1, 2016 17:25:33 GMT -5
Not that i'd have much to offer such a successful and experienced lifter like yourself but i did read Greg Panora (extremely strong raw and geared lifter) say that when training sumo he does soft lockouts for the majority of his deadlift training to keep his back healthy, of course i'm not sure which part of the movement is causing your back pain but I hope this helps and your recovery is fast.
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dub
Junior Member
Posts: 96
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Post by dub on Nov 12, 2016 11:49:02 GMT -5
11/12/16 Saturday
And I'm back. I just finished an 8 week program I made for core work only earlier this week. It started very mild and progressed to very heavy and difficult core exercises. I figured this was my last realistic shot at getting my back right and competing again. It worked like a charm. Today was the first time I touched a barbell since that March 29th entry. I can't recall every walking into the gym and being so comparatively strong on day one. Zero back issues.
Squat 415X1
Bench 315X1
Sumo Deadlift 480X1
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dub
Junior Member
Posts: 96
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Post by dub on Nov 14, 2016 14:21:23 GMT -5
11/14/16 Monday
Bench (feet up) 185-9X10 185X7
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Post by 3speed on Nov 14, 2016 20:36:07 GMT -5
I'm glad to see things working out for you.
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