Get lean, increase PB's and try not to seriously injure myself

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Pikefingers		Get lean, increase PB's and try not to seriously injure myself	25-01-2015 @ 16:48
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Have been lifting weights for a long time, but developed an interest in powerlifting in 2007. Have done a number of comps with the BPC, lifting raw, without PEDs and mostly getting beaten by about 200KG by the next worst competitor. I usually manage to make consistent strength gains when life isn't getting in the way of my training too much, but I do have an Achilles heel, which is the fact that I really struggle with managing my body fat levels whilst gaining strength. Although I am usually able to keep gaining strength and building (some) muscle, by the time I reach PB territory I am usually such a porker that I feel compelled to go on a massive diet, thus losing huge amounts of strength as the bodyweight drops through calorie-controlled dieting. This usually results in me spending a long periods of time just trying to get lean and therefore not being able to increase my strength. (In 2010 I went from a -probably orbidly obese- 100KG to around 74KG in just over 6 months). I typically lose 20-30% of my strength when doing this. At the moment I am 8 months into a 'diet' and have gone from 95kg to 83.5. Now that I'm in my mid 30's I also find it harder to lose the weight. I would like to make this the year that I finally hit some semi-respectable weights (not in PL terms, but at least in regular strength-training terms). I know that I have it in me and it's just a question of being able to fit my training around my home and work life whilst also managing my body fat levels so that I don't get super obese again and end up having to take a lot of time off purely strength-focused training. Other factors worth noting are that I have a young child (will be 2 in Feb) and that I also commute from Epsom in Surrey into central London every day for work, which typically means that my working day means me being out of the house for a minimum of 12hrs. For these reasons I have been training for the last few years (with some success) on a twice weekly basis, using mainly compound lifts and a full-body routine on both days. Another significant development is that I have recently changed to a more demanding job with longer hours and a longer commute, so I can no longer train late afternoon/early evening after work. For this reason I am now training at 06:30AM. I haven't got used to this yet. Last year was a good year - I put 10kg on my deadlift, finally got close to a PB squat and benched as much as I ever had before without being a super super fatty. I've had a bit of a worrying lower back injury recently, which did make me wonder whether I would have to give up deadlifting, but I think it is hopefully improving. My aim for this year would be to compete once or twice in PL in the 90KG class or below and hit some PB's in at least 2 of the 3 lifts. Thanks for reading.

Pikefingers		...	25-01-2015 @ 17:24
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Am going to start by adding the sessions that I've done so far this year. I switched at the beginning of this year from a crossfit style gym (which was excellent for PL) to a PureGym (commercial gym), as it is closer to my house and the train station and therefore much easier for managing training times with my commute. It is also only 10.99/month :-) First session after 2-week Christmas break (I never usually miss a session, so I tok the opportunity of the Christmas break whilst waiting for the Epsom branch of PureGym to open to give my body a much-needed rest): Bodyweight 84.7 Squats: 60x10, 80x20 very hard, 100x5 hard but OK, 120x3 good (The plan is/ was to do 20-rep squats, increasing the weight by 2.5kg per week and starting with a very easy starting point, as I need to account for the fact that I am losing bodyweight and will probably lose some more strength in the process.) Bench: Going back to basics here - 5x5 worked very well in the past, but I haven't done it for while. Again, easy starting point. 60x10 OK, 80 x5,x5,x5,x5,x5 EASY Deads 60x15 v.good 100x8 hard/tired, 120x5 hard, 140x1 grip switched to over/under x3 -v.tired All deadlifts will be done beltless and with double overhand grip unless otherwise stated Pullups 2,2,2,2,2,2,2,3 - very strange (thick & slippery) grip on the pull-up bars This was a bit of an everything thrown in session, juts to try all 3 lifts after the Christmas break. Normal routine is Squat followed by Bench on Monday and Deadlifts on Thurs.

Pikefingers		...	25-01-2015 @ 17:27
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Next session (still wasn't back in normal routine, but wanted to train again quickly so just went light). Bench 70 x4,x4,x4,x4,x4,x4,x4,x4,x4,x4 30 seconds rest This was actually quite hard towards the end. I would never normally do the same exercise 2 days in a row, but as I hadn't trained for 2 weeks and am mainly looking for fat loss anyway I just said f*ck it and trained anyway with light weights.

Pikefingers		...	25-01-2015 @ 17:30
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	The following Thursday: Bodyweigh6 84.4 Deads: 60x20 (some fitness coming back) 100x8 nice and snappy 130x4 grip slipping 160 (=over/under grip) 0 - WTF??, 1 hard - grip slipping a lot Pullups 3,3,3,3,3,3,3,3,3,3,3,3 Barbell Curls (35) 6,6,6,6 easy

Pikefingers		...	25-01-2015 @ 17:36
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	The following Monday at 11:30 AM (still on Christmas hols, but trying to gently phase in morning training) Bodyweight 85.1 - oh dear Squats: 60x10 85x20 v. hard & bodyweight shifting worryingly to the right when in 'the hole' 105x4 hard and very lopsided heavier set - skipped for rest as body showing some worrying signs All squats are done without a belt unless otherwise stated Bench 60x10 OK 82.5 x5,x5,x5,x5,x5 v. good - pleased Military press (40) x8 (50) x5 (55) x3 - hard and lopsided (50)x5 v. hard

Pikefingers		...	25-01-2015 @ 17:43
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Post Edited: 25.01.2015 @ 17:44 PM by Pikefingers The following Thursday - first 06:30 AM workout before new job. Bodyweight 85.1 - still oh dear Deads 60x15 grip weak 100x6 felt v. heavy/felt v. tired - I don't feel at all good when good deadlifting early 125x4 grip slipping - better though 150 - FAIL!!!! Was as if I just couldn't pull through my lower back at all - completely seized up. This was meant to be the final warm-up lift 110 FAIL - I knew at this point that there was definitely something wrong with my back Pull-ups 5,5,5,5,6 easy Barbell Curls 37.5 x5,x5,x5,x5 OK Hamstring Curls (Machine) x10,x10 - starting to phase these in as I suspect that lower back issues may be linked to hamstring weakness

Pikefingers		...	25-01-2015 @ 17:48
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	The following Monday Bodyweight 83.4 Lower back feeling terrible. Also had very little sleep the night before. Squats 60x10 - OK, struggling to reach depth as lower back hurting as soon as i leant forward at all 87.5 (was meant t o be 20) x3,x3,x3,x3,x3,x3 Very hard. Feeling exhausted and struggling more than usual with depth due to back. Bench 60x10 85 x5,x5,x5,x5,x5 - very good Military Press (55) x3 v. hard (50) x4, x4 hard


Pikefingers		...	25-01-2015 @ 17:59
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	The following Thursday Bodyweight 83.7 Decided to back by not deadlifting at all. -Tried to get in position for Sumo stance a few days earlier and couldn't get my hands closer than about a foot from the bar. Not good. Was also nowhere near being able to set-up for a regular deadlift whilst keeping a straight back - just couldn't lower my hips. Leg Curls x12,x12,x12 heavier weight x12 Legpress x12 - slight back irritation ABS machine x10, x10, x10, x12 - thinking than strengthening ABS as well as lower back should help the injury Pullups (+5KG dumbell) x5,x5,x5,x5,x5 v.hard light Barbell Curls x8, x7, x8, x10

Pikefingers		...	25-01-2015 @ 18:05
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Saturday 25th January (yesterday) A rare extra session thrown in on a Saturday as my wife and daughter were at a class. Bodyweight 83.4 - this is more or less the only part of my routine that's going to plan at the moment. Am probably still around 20% body fat if not even a little more though. Started with foam rolling on lower back, hips and arse. The back has already improved slightly after the break from deadlifting. Bench 60 x10,x10,10,x10,x10 Had never done 5 sets of 10 on bench before. Easy weight, but gave a good pump. Hamstring curls x15, x15 Dips x6, x6 Abs machine x10 (never tried this before) Plank with forearms on a vibrating plate 30 seconds x2 - felt like it was doing something

Pikefingers		...	26-01-2015 @ 21:02
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Monday 26th. 06:30 AM - Bodyweight 83.1 - moving in the right direction Started with a little bit of foam rolling Squats 60x10 - back still a bit tight, struggled a bit to get to depth, but otherwise OK 90x20 - this was brutal - didn't expect to manage it and the set took somewhere in excess of 5 minutes - paused last rep 100x5 good. Not sure if I should have done this as the program doesn't call for additional sets Bench 60x10 v. good 87.5 x5, x5, x5, x5, x5 - v. good - surprised with this Military Press 45 x5, x5, x5, x5 OK All done in approx 44 mins Very good session after last week's disaster. The back is feeling a bit better, but I will continue the rehab and won't deadlift on thurs unless it really feels OK.

MuscleDemon		...	27-01-2015 @ 09:24
We all live as we chose. Member 5051, 866 posts SQ 157.5, BP 95, DL 220 472.5 kgs @ 61.1kgs UnEq	Hello porker pikey, super super fatty Dude, you have never been morbidly obese! You know what you are doing so I'll briefly mention my immediate observations. Too much volume, especially unnecessary with deadlifts. Low volume, high intensity would serve your power progression better. If you are conscious about your bodyfat levels then I would recommend focusing on cardio and diet control in addition to your training but not to substitute your training with high volume. Focus your gym efforts on gradual strength progression rather than such high volume which will leave you burnt out and fatigued. I am sure with time you will readjust things as you adapt.

Pikefingers		...	27-01-2015 @ 13:06
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Post Edited: 27.01.2015 @ 13:07 PM by Pikefingers MuscleDemon said:Hello porker pikey, super super fatty Dude, you have never been morbidly obese! You know what you are doing so I'll briefly mention my immediate observations. Too much volume, especially unnecessary with deadlifts. Low volume, high intensity would serve your power progression better. If you are conscious about your bodyfat levels then I would recommend focusing on cardio and diet control in addition to your training but not to substitute your training with high volume. Focus your gym efforts on gradual strength progression rather than such high volume which will leave you burnt out and fatigued. I am sure with time you will readjust things as you adapt. Jindobre. There is indeed quite a bit of volume in this and that's for 2 reasons: firstly because I'm periodising my training to compensate for the fact that I can't lift heavy stuff at the moment (due to being light and weak - and a bit broken), by doing mpre reps in my work sets. (20-rep squats will stay for the time being, as I'm having a brief go at the program so as to do everything I can to retain some muscle mass whilst dieting). The other reason is that I've realised over the years that my body doesn't respond very well to just doing low reps for all of my sets (including) warm-ups. I used to train this way when we trained at Genesis and it was only when I changed my deadlift routine in particular to include one (albeit very light - usually 60) set of 20 reps that I even reached the dizzy heights of 180 on that lift. I think that doing a few more reps in the warm-up sets also helps me maintain slightly better conditioning and that is a big focus at the moment. Also, because I can only get to the gym twice a week, I have to cram more lifting into the 2 sessions I have. Having said that, I am (hopefully) nearing the end of my dieting down/ getting weaker and should start building up the weights again in the next month or 2 - and that will mean less reps, particularly on the top sets. Cheers for popping in.

MuscleDemon		...	27-01-2015 @ 21:07
We all live as we chose. Member 5051, 866 posts SQ 157.5, BP 95, DL 220 472.5 kgs @ 61.1kgs UnEq	Post Edited: 27.01.2015 @ 21:11 PM by MuscleDemon Pikefingers said: Jindobre. There is indeed quite a bit of volume in this and that's for 2 reasons: firstly because I'm periodising my training to compensate for the fact that I can't lift heavy stuff at the moment (due to being light and weak - and a bit broken), by doing mpre reps in my work sets. (20-rep squats will stay for the time being, as I'm having a brief go at the program so as to do everything I can to retain some muscle mass whilst dieting). The other reason is that I've realised over the years that my body doesn't respond very well to just doing low reps for all of my sets (including) warm-ups. I used to train this way when we trained at Genesis and it was only when I changed my deadlift routine in particular to include one (albeit very light - usually 60) set of 20 reps that I even reached the dizzy heights of 180 on that lift. I think that doing a few more reps in the warm-up sets also helps me maintain slightly better conditioning and that is a big focus at the moment. Also, because I can only get to the gym twice a week, I have to cram more lifting into the 2 sessions I have. Having said that, I am (hopefully) nearing the end of my dieting down/ getting weaker and should start building up the weights again in the next month or 2 - and that will mean less reps, particularly on the top sets. Cheers for popping in. I understand Rob. Once your nervous system is conditioned to training regularly and through movement repetition, I would still recommend you eventually follow low volume, high intensity and consider gradual strength progression. Exactly like the book you loaned me 'Beyond Brawn' infers. Such high volume really will limit long-term strength progression as progression is limited in comparison to low volume training. Like I said, you know what you are doing, just do it.

Pikefingers		...	28-01-2015 @ 21:09
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Jindobre. I do follow the low volume approach that is followed by McRobert in Brawn, but it's low volume in terms of frequency of sessions (usually twice per, week, occasionally 3 times), not reps. He's a big advocate of 20-rep squats, although i probably won't be doing them for long, as I think I set the starting weights too high. The gradual progression bit of my training come in the form of weekly increases. Until i get to the point when I have to readjust and go back to lighter weights with higher reps, I increase the weights each week - usually by 2.5KG. Did an extra mini session at home tonight. All done in around 15mins with a 22.5KG dumbell. Steven, you're not going to like this (re. volume): 22.5x12 (1 minute rest) 22.5x10 (approx 1.5 mins rest) 22.5x8 (longer rest) 22.5x6 (short rest) 22.5x4 (short rest) Another reason for the volume is that I'm trying not to finish my diet and end up looking like famine survivor. I don't have a naturally muscular physique, so I have to train almost like a BBer when dieting to try to limit the Starvin Marvin look.

MuscleDemon		...	29-01-2015 @ 19:33
We all live as we chose. Member 5051, 866 posts SQ 157.5, BP 95, DL 220 472.5 kgs @ 61.1kgs UnEq	Doesn't matter what I like, what you like is more important. Which exercise did you do with the 22.5kg dumbbell?

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