I've not had the opportunity to do much deadlifting recently and the blog has been a bit inactive. On Saturday 12th April, before I flew out to Bratislava, I did this little workout...
50 for 8
70 for 5
90 for 3 x 8 sets.
Then yesterday I got back on track with my Saturday workouts and did...
60 for 8
80 for 5
100 for 5 x 5 sets.
Prior to that I did overhead press for the first time in ages - only 5 sets of 8 with 40 kilos, but when I hadn't done them for so long I didn't want to go heavy and tweak something.
I've accepted that there's no realistic prospect of me hitting the British qualifying standard by 18th May, and that's taken the pressure off. My deadlifting muscles, and all the tendons and ligaments that are used during the lift, need to be developed gradually. I can spend the next few months focussing on technique and core strengthening, and hopefully come May 2009 I'll be way above the standard.
I'll also not be pushing myself to the limit on bench press for the next few weeks. I'm on a 'deloading' phase and that will leave me with more energy to work on my deadlifts.
And my performance in Bratislava? There's a full report on my Golden Blog, but I managed to get a 192.5 opener and then attempted a new British record of 202.5, which was just too heavy on the day. But opening with a weight that was a target only a few weeks earlier shows promise.
Yesterday's technique actually felt perfect and shows that I'm moving in the right direction. Lots to be optimistic about.
Sunday 27 April 2008
Thursday 3 April 2008
It's Been A Long Time!
40 for 10
50 for 10
60 for 8
70 for 6
80 for 6
90 for 4
100 for 3
120 for 1
130 for 1
140 for 1
100 for 3 x 3 sets.
It's been some time, but I got back to deadlifting tonight after a few weeks away. I've not lost my enthusiasm in the slightest. It was just a case of circumstances and priorities. My focus was on the British Bench on 9th March, where I did superbly well and finally achieved my long term goal of benching 200 kilos (440 pounds). I've attached a photo of me in the act, so to speak!
No sooner had I got the bench out of the way than I came down with a really bad dose of the flu either side of Easter. I was able to manage the occasional bench session, mainly because I could lie down while doing it! But anything standing up, and especially deadlift, the hardest lift of all, would have half killed me so I had to back off for a bit.
I also have the World Masters Bench in Bratislava in two weeks time, so my priority for the last week or so has been on peaking for that, but at least I got a session in today.
It felt hard, but then it should after that amount of time away. I managed a single with 140, only 10 kilos off my 1RM, and I wasn't at my limit, so it's pleasing not to have lost any appreciable strength. But the flu has hit my stamina and recovery hard, and today I found doing reps really difficult and recovering between sets was hard and took absolutely ages. But it got done.
I'm on a bench-every-other-day routine up to and including my last session on Saturday 12th April, and I hope to fit at least two more deadlift sessions into the non benching days before I fly off to Bratislava. I'll be staying around the 100 - 110 range for now, trying to reactivate the deadlifting muscles and get my technique right again. It felt horrible tonight and really strained the back. Nothing a couple of sessions of ten sets of three won't put right again.
It now seems unlikely that I'll be hitting 185 by mid-May. Unless I can get into the 170s in the gym by round about May Day, it will have to wait until next year. And I don't see myself getting through this plateau any time soon, especially with all the bench press competitions coming up, which have to be my first priority. C'est la vie!
Friday 7 March 2008
More Speed Work
Wednesday 5th March
Speed deadlifts today. Last lifting session before the British Bench Press on Sunday.
50 for 8 x 2 sets
70 for 5 x 2 sets
90 for 10 x 3 sets
Hypers - 5 sets of 15.
There's not too much to say about that one. Just a solid speed session that wasn't too taxing in the lead up to the Bench Press championships. No dramas, no personal bests, just the type of session you have to do and do and do to get anywhere in this game. The man who takes lots of tiny steps eventually overtakes the stronger man who takes no steps but settles for what he's got - or had.
Speed deadlifts today. Last lifting session before the British Bench Press on Sunday.
50 for 8 x 2 sets
70 for 5 x 2 sets
90 for 10 x 3 sets
Hypers - 5 sets of 15.
There's not too much to say about that one. Just a solid speed session that wasn't too taxing in the lead up to the Bench Press championships. No dramas, no personal bests, just the type of session you have to do and do and do to get anywhere in this game. The man who takes lots of tiny steps eventually overtakes the stronger man who takes no steps but settles for what he's got - or had.
Sunday 2 March 2008
The Plateau
I was doing something else in the world of weightlifting yesterday and missed my planned deadlifting workout. I was MC at the Adlington Barbell Club for the Sugden Challenge. Amongst many memorable performances, strongman Mark Felix deadlifted 400 kilos - and made it look easy. It puts my paltry efforts in the shade - but then Mark's lift was also 22.5 kilos more than the BWLA British Record and only 8 kilos shy of the IPF World Record. It's a privilege to be part of days like that.
Today's workout:
60 for 8 x 2 sets
80 for 5 x 2 sets
90 for 3
120 for 1
140 for 1
160 - fail
155 - fail
90 for 3 x 10 sets.
Hypers - 4 sets of 12 and 1 set of 20
Lat Pulldowns - sets of 10 with 8, 10, 12
Seated T Bar Rows (Hammer Grip) - sets of 10 with 8, 10, 12
Facepulls - sets of 10 with 6, 7, 8, 9, 10.
Well, I knew it was coming, but I've finally reached the plateau! I thought yesterday's lifting might have inspired me to a new PB, but no. I tried a 160 and I might have moved it half an inch - not sure. I definitely moved the 155 half an inch - maybe even slightly more - but it wasn't going up either. So I backed off and did my first ever speed session and tried to get some technique work in.
After 5 speed sets, I took a 15 minute break to give three guys some bench coaching, so the speed work was nicely split into two groups of 5 sets.
My next two sessions will be speed ones as well, partly dictated by the proximity of the British Bench. I think I'll keep the weight at 90 because although they weren't slow they weren't exactly flying up either. I'm not going near a 1RM again until the month starts with an vowel and finishes with a consonant.
Here's hoping the progress continues...
Today's workout:
60 for 8 x 2 sets
80 for 5 x 2 sets
90 for 3
120 for 1
140 for 1
160 - fail
155 - fail
90 for 3 x 10 sets.
Hypers - 4 sets of 12 and 1 set of 20
Lat Pulldowns - sets of 10 with 8, 10, 12
Seated T Bar Rows (Hammer Grip) - sets of 10 with 8, 10, 12
Facepulls - sets of 10 with 6, 7, 8, 9, 10.
Well, I knew it was coming, but I've finally reached the plateau! I thought yesterday's lifting might have inspired me to a new PB, but no. I tried a 160 and I might have moved it half an inch - not sure. I definitely moved the 155 half an inch - maybe even slightly more - but it wasn't going up either. So I backed off and did my first ever speed session and tried to get some technique work in.
After 5 speed sets, I took a 15 minute break to give three guys some bench coaching, so the speed work was nicely split into two groups of 5 sets.
My next two sessions will be speed ones as well, partly dictated by the proximity of the British Bench. I think I'll keep the weight at 90 because although they weren't slow they weren't exactly flying up either. I'm not going near a 1RM again until the month starts with an vowel and finishes with a consonant.
Here's hoping the progress continues...
Friday 29 February 2008
The Last Of The Series
Wednesday 27th February
50 for 8 x 2 sets
80 for 5 x 2 sets
100 for 5
120 for 5 x 5 sets
100 for 5
80 for 8
50 for 10
Shrugs - sets of 10 with 14, 16, 18, 20 plates.
Hypers - 4 sets of 12 and 1 set of 20.
That was really hard. I'm changing the programme now. I can't cope with that level of effort twice a week, and if I try to I'll just go backwards. Deadlifting isn't an exercise you can just keep hammering away at, and if you try the law of diminishing returns kicks in. So from now on it's one heavy session and one speed session each week.
The heavy session will be five threes one week, three fives the next. I'll do my speed work with something between 80 and 100 for ten sets of three. That training system's worked really well for me on bench press, and now that I've reached a base strength level it's time to give it a try. Perhaps it won't be as effective on deadlifts, but only by trying it out can I tell. Speed work is great for getting technique just right, as well as generating speed in the early phase of the movement, so it'll do me no harm. And I'll still be getting a heavy grinding session in once a week as well.
I'll be doing speed deads the day after heavy bench and heavy deads the Saturday after speed bench. See how that goes. One thing's for sure. It's bloody harder than benching! Not so much the lifting, but the recovery. When I bench heavy, it might take me a few seconds to get over the set. In deadlifting it can take minutes. On today's workout, I must have taken 6 or 7 minutes rest between heavy sets, and I needed every second.
It's getting close to the British Bench Press Championship, which this year is on 9th March in Solihull. I'll do a deadlift session next Wednesday, and that will be my last lifting session before the British Bench. With no deadlifting that weekend, I'll have a week's rest from deadlifting.
It'll be interesting to test out my 1RM after the rest...
50 for 8 x 2 sets
80 for 5 x 2 sets
100 for 5
120 for 5 x 5 sets
100 for 5
80 for 8
50 for 10
Shrugs - sets of 10 with 14, 16, 18, 20 plates.
Hypers - 4 sets of 12 and 1 set of 20.
That was really hard. I'm changing the programme now. I can't cope with that level of effort twice a week, and if I try to I'll just go backwards. Deadlifting isn't an exercise you can just keep hammering away at, and if you try the law of diminishing returns kicks in. So from now on it's one heavy session and one speed session each week.
The heavy session will be five threes one week, three fives the next. I'll do my speed work with something between 80 and 100 for ten sets of three. That training system's worked really well for me on bench press, and now that I've reached a base strength level it's time to give it a try. Perhaps it won't be as effective on deadlifts, but only by trying it out can I tell. Speed work is great for getting technique just right, as well as generating speed in the early phase of the movement, so it'll do me no harm. And I'll still be getting a heavy grinding session in once a week as well.
I'll be doing speed deads the day after heavy bench and heavy deads the Saturday after speed bench. See how that goes. One thing's for sure. It's bloody harder than benching! Not so much the lifting, but the recovery. When I bench heavy, it might take me a few seconds to get over the set. In deadlifting it can take minutes. On today's workout, I must have taken 6 or 7 minutes rest between heavy sets, and I needed every second.
It's getting close to the British Bench Press Championship, which this year is on 9th March in Solihull. I'll do a deadlift session next Wednesday, and that will be my last lifting session before the British Bench. With no deadlifting that weekend, I'll have a week's rest from deadlifting.
It'll be interesting to test out my 1RM after the rest...
Monday 25 February 2008
The Work Goes On
Saturday 23rd February
60 for 5
80 for 5
100 for 5
120 for 4 x 5 sets
100 for 5
60 for 10
Hyperextensions - 5 sets of 12, no time for any more, gym closing time.
That little session took ages today - I probably took at least 5 minutes rest between sets. I think I'm getting close to the end of the silly improvements, based on how hard the 120s felt - but hey, I got them all. No overheads today. Simply not enough time today after queueing for ages thanks to roadworks on the Runcorn Bridge. On reflection, it's probably best to leave overheads now until after the British Bench, which is only a fortnight away.
My plan is to do five fives with 120 next session, then I'll try five threes with 130 the session after that. That might be a bit ambitious, in which case it'll be time to adjust my training methodology. I have a plan! When I hit my sticking point, I'll reduce my heavy sessions to once a week and introduce a speed session as well. The speed session will help me to develop dynamic power and the lighter weight will allow me to focus on getting the technique right.
Everyone's telling me that 185 in May will be no problem. It seems it's a given. I'm not so sure. I'm taking nothing for granted. I'll just have to see where the training takes me.
60 for 5
80 for 5
100 for 5
120 for 4 x 5 sets
100 for 5
60 for 10
Hyperextensions - 5 sets of 12, no time for any more, gym closing time.
That little session took ages today - I probably took at least 5 minutes rest between sets. I think I'm getting close to the end of the silly improvements, based on how hard the 120s felt - but hey, I got them all. No overheads today. Simply not enough time today after queueing for ages thanks to roadworks on the Runcorn Bridge. On reflection, it's probably best to leave overheads now until after the British Bench, which is only a fortnight away.
My plan is to do five fives with 120 next session, then I'll try five threes with 130 the session after that. That might be a bit ambitious, in which case it'll be time to adjust my training methodology. I have a plan! When I hit my sticking point, I'll reduce my heavy sessions to once a week and introduce a speed session as well. The speed session will help me to develop dynamic power and the lighter weight will allow me to focus on getting the technique right.
Everyone's telling me that 185 in May will be no problem. It seems it's a given. I'm not so sure. I'm taking nothing for granted. I'll just have to see where the training takes me.
Thursday 21 February 2008
Wednesday 20th February;
Deadlifts:
40 for 10
60 for 8
80 for 5
100 for 3
120 for 3 x four sets
140 for 1
150 for 1 (PB)
120 for 3
100 for 3
It's been a week since I trained deadlifts, but I have a good excuse! I missed last Saturday's scheduled session because I was competing in the BWLA North West Counties Raw Bench Press competition. And I did rather well. I exceeded my own British Over 50's record twice, finishing up with a bench press of 165 kilos (363.5 pounds).
In one of these quirks of fate, I didn't win the NW title. There was only one person out of the 28 competitors who lifted more than me, and he was in my weight class. Chris Edwards broke the British Over 40s record three times. I lifted more than all the 110s, the 125s and the 125+s. Not bad for a little 52 year old! Being the second strongest competitor out of 28 is quite an accomplishment.
The break from deadlifting seemed to do me no harm. It was the first time I had repped with 120, and although I had to work there was no question that I would get them. After four sets I decided to try a couple of singles and, to my pleasant surprise, I took my PB up to 150 (330 pounds).
That's a 50% improvement in five weeks.
I thought that was worth a paragraph all on its own! The 150 felt right at my limit. Normally the strain is on my lower back. On the 150 my hamstrings were fully engaged and it's inevitable that the progress will slow down now. After the 150, I still managed my fifth triple with 120.
My plan is just to plod along with the little system I've got. It seems to be working so far. When I hit a plateau, that'll be the time to re-evaluate my training, but until then, if it's not broken, don't fix it!
I had planned to do more down sets, but on my third rep with 100 I felt a little twinge in my back and I just left it there and walked away. The hard work had already been done and there was no point in risking injury. I had the sense to follow my own advise - 'Do what you would tell someone else to do'!
And so I lived to fight another day. Five sets of four with 120, here we come...
Oh, and my non-training on Sunday was nothing to do with excessive celebrations on the Saturday night. Sunday was the divisional BWLA AGM and by the time the meeting was over and we had planned for the year ahead over Sunday lunch it was gym closing time.
Deadlifts:
40 for 10
60 for 8
80 for 5
100 for 3
120 for 3 x four sets
140 for 1
150 for 1 (PB)
120 for 3
100 for 3
It's been a week since I trained deadlifts, but I have a good excuse! I missed last Saturday's scheduled session because I was competing in the BWLA North West Counties Raw Bench Press competition. And I did rather well. I exceeded my own British Over 50's record twice, finishing up with a bench press of 165 kilos (363.5 pounds).
In one of these quirks of fate, I didn't win the NW title. There was only one person out of the 28 competitors who lifted more than me, and he was in my weight class. Chris Edwards broke the British Over 40s record three times. I lifted more than all the 110s, the 125s and the 125+s. Not bad for a little 52 year old! Being the second strongest competitor out of 28 is quite an accomplishment.
The break from deadlifting seemed to do me no harm. It was the first time I had repped with 120, and although I had to work there was no question that I would get them. After four sets I decided to try a couple of singles and, to my pleasant surprise, I took my PB up to 150 (330 pounds).
That's a 50% improvement in five weeks.
I thought that was worth a paragraph all on its own! The 150 felt right at my limit. Normally the strain is on my lower back. On the 150 my hamstrings were fully engaged and it's inevitable that the progress will slow down now. After the 150, I still managed my fifth triple with 120.
My plan is just to plod along with the little system I've got. It seems to be working so far. When I hit a plateau, that'll be the time to re-evaluate my training, but until then, if it's not broken, don't fix it!
I had planned to do more down sets, but on my third rep with 100 I felt a little twinge in my back and I just left it there and walked away. The hard work had already been done and there was no point in risking injury. I had the sense to follow my own advise - 'Do what you would tell someone else to do'!
And so I lived to fight another day. Five sets of four with 120, here we come...
Oh, and my non-training on Sunday was nothing to do with excessive celebrations on the Saturday night. Sunday was the divisional BWLA AGM and by the time the meeting was over and we had planned for the year ahead over Sunday lunch it was gym closing time.
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