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#Post#: 11291--------------------------------------------------
Give me strength
By: billy2shots Date: July 31, 2020, 4:31 am
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New journal for clarity and to take up more server space, sorry
mods.
Goals
Compete in a Power Lifting masters event in 2022 (M1, 40 years
old in the year of the event right?)
Hit a 500kg total in the 83kg catagory.
Positives
I have got it in me to find some reasonable strength with sound
progression techniques and the willingness to improve.
I am currently doing sets of five pull ups with 32.5kg added to
my waist. Dips with 30kg added so there is the ability to build
strength.
I need challenges set by myself or others and then I can attack
the challenge with laser like focus.
Negatives
The big lifts >:(
Those that know him, think Peter Crouch. I'm basically the 6ft 2
version. Long skinny neck, Stretch Armstrong arms and legs with
tiny joints.
My clavicles are so narrow I can rest my chin on the outside of
my shoulders and believe it or not my flexed lats are wider than
my shoulders.
Add in a skinny shallow chest and Bench pressing has always been
a complete joke. Just getting the bar to my chest feels like my
shoulders are going to dislocate and my elbows are going to
touch under the bench. Ok thats a slight exaggeration but you
get the mental picture.
After around 10 years of working out I'm not benching 100kg and
flat bench was put on the back burner 5 years ago as it didn't
suite my body type.
The big 3
So i've touched on bench. Realistically i need to get this to
somewhere approaching 120kg to have any chance of a 500kg total.
This will be my biggest challenge from where I am at the moment
(90kg poor form, possibly not legal)
Squat. I'm currently doing 3 sets of 5 at 117.5kg. I remember
doing a 150kg single about 4 or 5 years back so i think
somewhere around 170kg might be doable.
Deadlift. Haven't touched this in about 6 years. Again, memory
seems to think i pulled 180kg for a double back then. I'm going
to need to get back there and go north of 200kg to have a shot
at the end goal of 500kg.
Currnet position
I just finished cutting from 14st odd to 12st 9lb (losing 1 1/2
stone or nearly 10kg this took 16 weeks). Sat at 80kg on the dot
although i have smashed the food this week so im probably a
bloated 81kg. That means I have 3kg to play with whilst
increasing my lifts.
I always trained for aesthetics but being as high as 98kg and
as low as 80kg in the past decade has shown me this game just
isn't for me. Weighing every gram of food and gaining and losing
weight painfully slow in an attempt to maximise the results.
Genetics just won't allow me to look how I want to. Body shape
and natural test levels of between 10nmol and 12 nmol (7 tests
in 10 years) have helped me produce jack s4it in regards to body
comp this whole time. I could carry on like Sisyphus, constantly
rolling the boulder up the hill and never achieving anything or
finally plot a new course which is what I'm doing now.
Training
Looking at everything on the net until my brain hurts, I decided
to start on a program called Greyskull Linear Progression. it's
for strength newbies and is simple to follow with quick initial
returns. 5/3/1 etc can wait until progress stalls. It's a 3 day
a week program.
So GLP for short, is set up similar to starting strength but
with a few tweaks that fit me personally better. 3 sets of 5 on
the main lifts instead of 5x5 in SS. Also the 3rd set is AMPRAP.
It means when you fail and drop back 10% you should be able to
beat the previous AMRAP set at that weight on your way back up
to you previous heaviest weight and go beyond it.
Squats and Deads should see an increase of 2.5kg each session
after a successful 3x5 (minimum of 5 on set 3) and Bench (and
OHP) should see a 1kg rise next time.
Squats are always twice a week and Deads once. This means they
always fall on the same day of the week.
Monday Squat
Wednesday Dead
Friday Squat
Bench and OHP alternate as main lifts so they each get trained
3 times in two weeks at the 3x5 weight. Lighter bench days will
take place on OHP days and vice versa.
GLP is set up as a full body routine so back, tri's and Bi's
will be stimulated each day.
I have no idea if this is going to work out or if i'm going to
end up miles away. If I lifted right now I think I could
realistically post a 350kg total. So I need a 150kg increase in
18 months then................
#Post#: 11300--------------------------------------------------
Re: Give me strength
By: Brett Date: July 31, 2020, 9:05 am
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Is this not somewhat ambitious given your recent injuries? Is it
wise to push for far so soon? You may be more than capable and I
have no idea on your current injuries. This comes from a place
of friendly concern.
That said of my entire lifting life so far my biggest gains were
using the 5x5 strong lifts routine, which isn’t all that
dissimilar from what you’ve just described.
#Post#: 11306--------------------------------------------------
Re: Give me strength
By: dirtyvest Date: July 31, 2020, 10:23 am
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I've always like Canditos stuff for simple easy to follow and
basic strength cycles
#Post#: 11309--------------------------------------------------
Re: Give me strength
By: billy2shots Date: July 31, 2020, 12:28 pm
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[quote author=Brett link=topic=245.msg11300#msg11300
date=1596204325]
Is this not somewhat ambitious given your recent injuries? Is it
wise to push for far so soon? You may be more than capable and I
have no idea on your current injuries. This comes from a place
of friendly concern.
That said of my entire lifting life so far my biggest gains were
using the 5x5 strong lifts routine, which isn’t all that
dissimilar from what you’ve just described.
[/quote]
It's been 18 months since my accident mate. Wrist gas list a
fair bit of flexibility but I feel it can handle load put in it.
Soon see with deads and bench.
My left index finger still points in a funny direction lol but I
think both hands are as good as they will ever get.
DV, they are certainly simple to follow. Hopefully I get similar
progress to what many people see.
#Post#: 11313--------------------------------------------------
Re: Give me strength
By: Brett Date: July 31, 2020, 1:34 pm
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18 months already? Sounds like you are more than ready and
chomping at the bit mate. Will watch with interest.
#Post#: 11341--------------------------------------------------
Re: Give me strength
By: billy2shots Date: August 1, 2020, 1:04 pm
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Session 1
Not exactly a 'banger'. A combination of coming off a deload
week, starting a new full body routine, being up at 5am for a 4
hour round trip airport drop off and a hot sweaty garage made it
hard.
Managed to hit the minimum planned reps so not all bad.
Flat bench 80kg 3x5
BORs 70kg 3x10
Squats 115kg 3x5
Cable side raises, preacher curls and Tri rope pull downs tagged
on.
Saturday will be my last training day of the week so it's two
days off before squatting again on Tuesdays. Thursdays will be
Deadlift day.
#Post#: 11343--------------------------------------------------
Re: Give me strength
By: Newcy Date: August 1, 2020, 1:56 pm
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Mate, that's not a shabby session in the slightest. Looks like
you have a solid plan.
I tell you what I think is massively underrated and simple, 5x5.
I really rate it.
#Post#: 11353--------------------------------------------------
Re: Give me strength
By: Brett Date: August 2, 2020, 5:26 pm
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Yeah I think you’ve held onto strength pretty well. How’s the
wrist with benching?
#Post#: 11355--------------------------------------------------
Re: Give me strength
By: billy2shots Date: August 3, 2020, 1:15 am
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[quote author=Newcy link=topic=245.msg11343#msg11343
date=1596308201]
Mate, that's not a shabby session in the slightest. Looks like
you have a solid plan.
I tell you what I think is massively underrated and simple, 5x5.
I really rate it.
[/quote]
Looking back to many years ago I think sets if 5 in a Frankie NY
setup probably saw my best improvement in me from all the years
struggling with this.
#Post#: 11356--------------------------------------------------
Re: Give me strength
By: billy2shots Date: August 3, 2020, 1:20 am
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[quote author=Brett link=topic=245.msg11353#msg11353
date=1596407214]
Yeah I think you’ve held onto strength pretty well. How’s the
wrist with benching?
[/quote]
Wrist is fine benching. Squatting is worse for it and I have no
idea how deads will go as grip strength is way down when tested
on the physiotherapy machine. Just another hurdle to overcome.
None of us are happy with our strength (or appearance). I just
have to keep reminding myself I'm 80kg at the moment.
Weight plan is to float between 82kg-86kg during this process.
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