IPF World Championships

Just found this live link to IPF world championships for anyone interested

IPF

Training 31/10/12

31/10/12 Bench and assistance

Bench press (raw) + 60kg chain at top end

Warm ups then

125kg + chain x1

140kg + chain x1 (wrist wraps on)

150kg + chain x1 (wrist wraps on)

Close grip bench press + 60kg chain at top end 100kg 2x5

Bench Dips +25kg plate x40, x35, x25
superset with
Triceps band pushdowns 3x20

Face pulls x15
superset with
Dumbbell lateral raise x15
superset with
Hammer curls x15
This circuit was completed 4 times

Very happy with this workout. I had expected to be flattened by some heavier benching as I had only taken 100kg in training up to this point. The plan is to be in the shirt next week. Can. not. wait!

Having recently taken a break from powerlifting I'm buzzing to be back training with my friends. It makes a hell of a difference. I'd also like to point out that I'm following bench workouts which Mike Gibson has been putting together. I had planned to bench equipped every other week and between that do raw work in Centaur; however once I got chatting to the guys it definitely seemed like way more fun to train as a group taking the same approach to training together and everyone has been getting great results with Mike's programming since I have been away. It also fits in really nicely with all the variation which I had been hoping to add :)

Global Powerlifting Committee (GPC) Ireland are having their inaugural Irish Open this weekend in Dublin so I'd just like to wish everyone competing all the best with their lifting. It should be of a very high standard and I'm looking forward to seeing the results. I would try and make it down to spectate but with exams on the horizon I will have to give it a miss.

Thanks for reading

Random post

I came across this link late last night. I'm posting it up just to illustrate that even reading a small amount of information can have great benefit. For a considerable amount of time I've been unhappy with my form coming out of the hole on the squat. This is one reason I have been implementing the box squats. What I find is my hips kick up first, I fold slightly and my posterior chain gets loaded more. Basically my timing is off and I haven't been quite sure how to adjust it. What I'm describing is quite obvious on my box squat videos and also on my equipped squat video from about 2 weeks ago.

#9 on this list seems to have made a whole lot of sense to me. If I can bear this in mind I think I should see some improvement in the fluidity and overall form on my squat.

http://articles.elitefts.com/training-articles/daves-twitter-chat-squat-mistakes-needs-edited-and-formatted/

Thanks for reading

A bit of Q and A

Just some stuff I got asked on a forum about my blog. I'm far from an expert and this blog is just for some extra motivation for myself and to show what way I'm going about things at the moment. I'm not trying to be any sort of authority on the subject. I'm actually really hoping to learn a lot from recommendations people can give me on this blog. As an aside, starting this blog up has really got me thinking about my training and planning ahead

Q: Do you find the Zercher deads help improve your regular DL?

A: Haven't been doing them very long but I hope they do! lol. It's also hard to tell because my deadlift working weight is so far off my projected max so in reality they should all feel easy. I'm just using them as something slightly different in my program plus they are pretty functional

Q: Video stuff is ace man! Something I can't find myself when reading through blogs is advice for Intermediate lifters. EliteFTS has some stuff but their all lifting 2/3 times the numbers I can throw up. Did you train similar to what you do now as you did back then?

A: At the moment I'm probably making the biggest changes to my programming that I ever have. All my training until very recently had been straight weight linear programming. When I was talking to Pavel Tsatsouline he told me that's all I need, so it definitely does work. I'm just adding more variation to try and make things a little more interesting for myself and also to make me more versatile as a lifter. I'm going to spend a little less time in the equipment, and address my mobility, flexibility and conditioning more this time round. It's still very early days in this program and I'm coming off a 2 month break of zero training so I'm hoping there are plenty of gains to be made if I work it smart. Everything is very very submaximal at the moment

Thanks for reading 

Coan Phillipi Deadlift Program

This is the program I'm currently following although heavily modified. I've put it up at the request of a friend of mine (wee Paul the camera man!).

My approach to it really hasn't been as written. It's based on a projected max. I've found this doesn't work so well - mainly because everyone is greedy and overestimates (myself included). To be fair I tried this around the Spring of this year with a fairly realistic projected 1rm. By week 5 I was baked. Friends of mine have had similar experiences with this program. From a personal point of view - I deadlift in an old old gym a few floors up so getting tired and dropping deadlifts really isn't an option.

This time round I've taken a more conservative approach. I am a long way out from competing so I have plenty of time to build strength. I underestimated my 1rm at 265kg and I've worked my percentages off that. I am going to work to week 7 (after hovering around an underestimated 90% for a few weeks) then recycle with a new conservative 1rm. The idea is that my deadlift should fairly effortlessly improve. Bearing in mind I will be pulling 3 times in every 2 weeks I will complete what would have been a 7 week wave in around 4 1/2-5 weeks. I'm going to implement some bands and chains on my speed sets after my first wave. This will all be documented here and I'll see how I get on.

There are accompanying assistance movements for this program which I haven't added in here. At present I am working out my own assistance and so far I'm fairly happy with how things are moving.

Bear in mind my interpretation is pretty much purely a hunch that this approach could do me some good. The outcome could be bitter or sweet!

Reps and percentages are as follows:

WEEK	WORK SETS	SPEED SETS
1	(75%)x 2 reps	(60%)8 sets x 3 reps (90 sec rest b/w sets)
2	(80%)x 2 reps	(65%)8 sets x 3 reps (90 sec rest b/w sets)
3	(85%)x 2 reps	(70%)6 sets x 3 reps (90-120 sec rest b/w sets)
4	(90%)x 2 reps	(75%)5 sets x 3 reps (90-120 sec rest b/w sets)
5	(80%)3 sets x 3 reps	(65%)3 sets x 3 reps (120 sec rest b/w sets)
6	(85%)x 2 reps	(70%)3 sets x 3 reps (120 sec rest b/w sets)
7	(90%)x 2 reps	(75%)3 sets x 3 reps (120 sec rest b/w sets)
8	(95%)x 2 reps	(70%)3 sets x 3 reps (120 sec rest b/w sets)
9	(97.5%)x 1 rep	(70%)2 sets x 3 reps (Rest as needed)
10	(100%)x 1 rep	(60%)2 sets x 3 reps (Rest as needed)
11	MEET DAY	N/A

Training 29/10/12

22/10/12 Pulls and high volume upper back

Deadlift raw (no belt or suit) 237.5kg x2

Speed deadlift raw (no belt or suit) 200kg 5x3 (90-120 seconds rest permitted between sets but I took 40-60 seconds)

Pull downs 180lb stack 9x5 1x20

Chest supported wide grip barbell rows 140lb x20, x18, x16, x14, x12

Inch dumbell replica rows 42kg 8x5 each arm in 10 minutes

Biceps dumbell curls 30lb 5x12

supersetted with

Cable thingy 5x10

3rd set:

Deadlift is feeling good. Despite abs being very DOMmy and hams and glutes a bit tired they shifted well. Switched up my grip on the speed pulls. I normally pull right hand under left hand over but did the 2nd and 4th sets left hand under right hand over and the 5th set double overhand

The Inch replica rows are leaving my grip fudged. This is definitely the limiting factor for me in this movement. Really not too taxing for my upper back at all. I think I'll need to approach these smart and be consistent to hopefully see some good improvement in my grip

Regarding biceps curls - I prefer not to do biceps barbell curls. Enforcing a symmetry on my body with this movement has caused me elbow issues in the past. Biceps is also a flexor and a supinator. Curling a barbell will only hit the flexor movement of the muscle hard IMO. Different strokes for different folks though

The cable movement I was doing I dunno what I'd call it. Hit my delts more than I would have liked which isn't ideal when I think I'm going heavy-ish reverse band benching on Wednesday

Update from last night - L-sits post weighted ab rollouts probably not the best idea in hindsight! Abs were shot by the time I had the rollouts done

Thanks for reading

Training/Mobility 28/10/12

Earlier today I was playing with the notion of going for a run for the first time in a long time. On second thoughts I figured I'd spare my joints the abuse. Running at 19 1/2 stone not a good idea - last year Pavel Tsatsouline told me this sort of stuff would be a stupid idea for me too so I guess I won't. lol

Anywhos, just gonna do some ab work this evening. I have seen L-sits suggested in a discussion online this week so I might give some of them a blast and see how they feel. So tonight it will be something like

27.5kg ab rollouts 5x10

L sits

Later in the evening I think I'll do some foam rolling, hip and shoulder mobility then a hot bath if I have the time. Kind of sore and tired from my leg workout on Friday and I'm planning to pull again tomorrow night so it would be nice to get loosened up.

Saw this article linked via Facebook today. Some really nice points and good reminders for me.

elitefts Classic: Training Log Tips

Thanks for reading

Quick note

I changed the blog settings today so that to comment you don't need to have a blogger profile.

As in the description to the right, please comment, give constructive criticism etc please! :)

Thanks for reading

Training 27/10/12

Training 27/10/12 Delts and traps

I had some awesome camera work this session from wee Paul who works in the gym :P Delts have always been a terrible point for me so I'm working on trying to keep volume and pace high while hitting them with a variety of movements. The shoulder is a very mobile joint so I think that a good variation should benefit it. Changing things up a little has also helped my over head strength in the past

Standing military press 80kg 4x5 1x 12

Incline dumbell press 47.5kg 4x8

First set: 

Seated Arnold press 55lb 5x10

supersetted with

Lateral raises 15lb 5x20

Second set: 

Log clean and press 65kg 5x10

Last set:

Barbell power shrugs overhand grip no straps 130kg 5x10

Dumbell shrugs dropsets 5x20 47.5kg, 80lb, 70lb, 60lb, 55lb

Band triceps push downs 5x20

The log clean and press is also aimed to pick up my conditioning. By this stage my delts are usually dying so I strict press whatever reps I can and then allow some leg drive to complete the set. Today felt ok and I managed to strict press all the reps

I have added the incline dumbell press to this workout while cutting my military press volume as my mid week bench workout is in another gym which does not have dumbells to any sort of decent weight.

Thanks for reading

Training 26/10/12

26/10/12 Pulls, raw squat movement and accessory. Bodyweight 120.0kg. WTF?

Raw squat (no belt, or knee wraps) 160kg 2x6

Raw box squat (no belt or knee wraps) 120kg +chains 4x6
The chains are close to 40kg altogether I think. Although not all of them are off the ground at the top. They certainly felt lighter at the top than the straight bar weight 160. I can't quite get my feet out as wide as I would like in this power rack and so I end up folding over a little. I tried my best to limit this. I have no idea what the hell the guy was making such a racket about in the background

3rd set:

As a result of trying to sit back more to try and stay more upright I ended up clipping the rack a few times. Messy 4th and final set:

Deadlift 230kg x2 (no belt or suit)

Speed deadlift 185kg 6x3 (90-120 seconds rest between sets permitted but I took 40-60)

Kettlebell pistol squat 32kg 5x3

Zercher Deadlift 85-90kg 3x5

I had a false start on this first set as my abs cramped getting down to the bar:

I don't normally deadlift twice a week but I am keeping the sets very submaximal. I should be fit for it and I won't be doing it twice every week; just every other week.

This workout felt like pure dung. Stuff just felt heavy. I had rushed into the gym after a shake with some oats and knowing I was dehydrated I drank a couple of litres of water so this was all swilling around my stomach during the workout. I cruised too much through my squats. After my second set of box squats I wised up and picked up the pace. Once I did things were a little better.

At home tonight I'll do 5x10 ab rollouts wearing a 27.5kg vest.
 
Thanks for reading

Hip mobility drill

I have been using this hip mobility drill with good results the last couple of weeks along with wall squats in the house. I like it because it's simple, painless and seems to give quick results!

Training 24/10/12

24/10/12 Bench and assistance

Bench alternating grip and chains on varying board heights

JM press with chains
supersetted with
Band triceps pushdowns

Facepulls 4x15
supersetted with
Dumbell lateral raises 4x15
supersetted with
Reverse grip biceps barbell curls 4x15

Upped the last 2 sets to 20s. Good workout with the guys

Nice light workout. Pumpety pump

Did some foamrolling and hip mobility this evening at home as well

Thanks for reading

Training 22/10/12

22/10/12 Pulls and low volume upper back

Deadlift 215kg x2 raw (no belt or suit)

Speed deadlifts 172.5kg 8x3 Maximum 60 second rest periods between sets

Chin ups bodyweight 5x5

Chest supported barbell rows 130lb 4x12

Inch dumbbell replica rows 42kg 5x5 (Grip struggled here. The cold metal of the dumbbell got very slippy due to condensation. Gonna take these easy and hopefully my grip picks up)

Biceps curls 25lb 5x15
supsetted with
1 arm band triceps pushdowns 5x20

Thanks for reading

Training 19/10/12

19/10/12 Equipped squat night

Workout as follows:

Squat 155kg 2x5 raw (no belt or knee wraps)

Squat 200kg 5x5 briefs no wraps. Video of last set here. First time in briefs in almost a year. Addressing my depth early in this program. Bombing out on depth is a crappy feeling and I'm gonna do my best to prevent it from happening again

Wide stance good mornings 120kg 4x8

Glutes, adductors and hamstrings were toast by this point. Taking the stance out wide on the equipped squats really hit me hard where I haven't been used to and I actually ended up with a slight pull in my adductors on the left side

Thanks for reading

Competitions to date

My memory is pretty poor on some of these but I will do my best to try and remember numbers.

I had my first competition at 6 months training.

October 2007 110kg weight class - NIPF Raw Power 180/125/250 TOTAL 555kg

January 2008 100kg weight class - IDFPA Nationals (Raw) 200/137.5/273 TOTAL 610kg

As these were records and I took 4th attempts on each which broke down as 205/140/280

2008 IDFPA Single Lifts Raw 125kg weight class
Squat 215kg
Bench 145kg
Deadlift 280kg

2008 WDFPF European Championships Raw 110kg weight class. I was a wee shit here and just did openers. 195/125/240 TOTAL 560kg

It was around these competitions that my poor form caught up with me and lower back injuries started to accumulate and really slow/stop my training.

2009 IDFPA National Championships Raw 110kg weight class 210/130/232.5 TOTAL 572.5kg

2009 WDFPF World Championships Raw 110kg weight class 232.5/145/265 TOTAL 642.5kg

After this competition I took a step back and had a look at where I was going wrong and addressed a lot of technical deficiencies. I also decided to make the move into equipped powerlifting

February/March 2010 GPC Northern Ireland Equipped 310/210/280 TOTAL 800kg

August 2010 GPC World Championships Equipped 370/250/300 TOTAL 920kg

February/March 2011 GPC Northern Ireland Equipped BOMB

July 2011 125kg weight class - GPC Equipped Nationals 430/300/320 TOTAL 1050kg

November 2011 125kg weight class - GPC World Championships BOMB



I now hope to compete sometime in 2013. As you can see I've made a bit of a habit of bombing my last few competitions. Doing my best to adjust my training this time round to address these issues after now being about a year out of the sport

Training log

Just starting this to document my start back to some competitive powerlifting.