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.
Friday, 15 February 2008
A Much, Much Better Day
Wednesday 13th February. Having worked up to five fives during the previous session, today was about finding my new 1RM. Could I get the 130 that was beyond me the last time I tried it?
50 for 5 x 2 sets
70 for 5 x 2 sets
90 for 3
100 for 1
120 for 1
130 for 1
140 for 1!!!
100 for 5
60 for 10.
I can't tell you how delighted I was with today's session. Sometimes I feel like going back and editing previous posts, but that's totally against the spirit of the exercise, which is to record my journey truthfully and accurately. Not just what I lift, but the emotions that go with it, the highs and lows. I'm totally enthused by what I did today, and delighted to have broken through the 300 pound barrier.
I started off exactly one month ago with a 1RM of 100, a qualifying target of 185, and a huge gulf of 85 kilos separating me from my target.
The 140 was easy! There was more there. When I say 'easy', lifting over 300 pounds is never easy. Lifters use the term easy to describe any lift that doesn't take us to our absolute limit, and the 140 wasn't.
In the previous post, I was harping on about how I might not get 185 in time. Today, I offer a completely different perspective. I have managed to complete half the journey in exactly one month. I have another three months to complete the other half, and if I was advising someone else I would tell them that the target will easily be achieved.
The next workout is planned to be five threes with 120, and when that is built up to five fives it will be time to test the 1RM again and, hopefully, break through the 150 barrier. The Sugden Classic lifting day is on 1st March, and that might be a good place to make my attempt on the 150. But before I can even think of that, it's back to the grind that is five heavy sets.
I won't be training on Saturday this week, because I'll be taking part in the North West Raw Bench Press Championships. I hope to get a new British Masters 2 record. Will I be in the gym on Sunday? Or will I go out and celebrate a record on Saturday night and give myself a day off? That one will have to be played by ear!
50 for 5 x 2 sets
70 for 5 x 2 sets
90 for 3
100 for 1
120 for 1
130 for 1
140 for 1!!!
100 for 5
60 for 10.
I can't tell you how delighted I was with today's session. Sometimes I feel like going back and editing previous posts, but that's totally against the spirit of the exercise, which is to record my journey truthfully and accurately. Not just what I lift, but the emotions that go with it, the highs and lows. I'm totally enthused by what I did today, and delighted to have broken through the 300 pound barrier.
I started off exactly one month ago with a 1RM of 100, a qualifying target of 185, and a huge gulf of 85 kilos separating me from my target.
The 140 was easy! There was more there. When I say 'easy', lifting over 300 pounds is never easy. Lifters use the term easy to describe any lift that doesn't take us to our absolute limit, and the 140 wasn't.
In the previous post, I was harping on about how I might not get 185 in time. Today, I offer a completely different perspective. I have managed to complete half the journey in exactly one month. I have another three months to complete the other half, and if I was advising someone else I would tell them that the target will easily be achieved.
The next workout is planned to be five threes with 120, and when that is built up to five fives it will be time to test the 1RM again and, hopefully, break through the 150 barrier. The Sugden Classic lifting day is on 1st March, and that might be a good place to make my attempt on the 150. But before I can even think of that, it's back to the grind that is five heavy sets.
I won't be training on Saturday this week, because I'll be taking part in the North West Raw Bench Press Championships. I hope to get a new British Masters 2 record. Will I be in the gym on Sunday? Or will I go out and celebrate a record on Saturday night and give myself a day off? That one will have to be played by ear!
Tuesday, 12 February 2008
Catching Up
Saturday 9th February:
Deadlift
50 for 5 x 2 sets
70 for 5 x 2 sets
90 for 5
110 for 5 x 5 sets
90 for 5
70 for 8
Overhead Press
Bar for 10
30 for 8
40 for 5
50 for 3
60 for 1
65 for 1 (PB)
70 for 1 (PB)
60 for 3 x 3 sets
The deadlifts were a real grind today, but I got my five fives. My back felt under a bit more pressure than usual, even on the down sets. Oh well, no injury and I managed to do what I went in to do, which is always the main target. The overhead personal bests (pbs) were a bit of a misnomer, because I'd never tried singles before, but we've all got to start somewhere. 70 kilos felt right at the outer fringes of my capabilities and I thought I was going to topple backwards at one point. I'm still very inflexible at the starting position (wrists and, especially, shoulders) and that doesn't help. On the plus side, 60 kilos felt lighter than it did last week. I think the trick with these is to keep it around the 50/60 range for the time being - and get someone to stand behind me!
My next deadlift session will be Wednesday. Now that I've lifted five fives with 110 the weight on the bar goes up again, but before deciding what that weight will be I'll be finding my new 1RM and then going back to five threes, probably with 115.
At my current rate of progress, I suspect that the qualifier in May is going to come a little bit too soon for me. That's not negativity, just realism. If I can lift 130 on Wednesday, that leaves me 55 kilos short of the standard, and I'll have to improve at a rate of about 15 kilos a month. That might be asking a bit too much and invite injury.
I'll just plod on and see where my training takes me, and I'll enter the qualifier come what may. This was always going to be a long term project.
Since starting deadlifting, my back feels much stronger and healthier and my posture has improved. Another reason to keep at it, irrespective of the competitive side of things.
Wednesday 6th February:
I've just realised that my Wednesday lifts had been omitted. That might be something to do with the fact that it was my birthday! 52 years young, and getting younger and younger as each year goes by! At this rate, I reckon that by my 60th birthday they'll be asking me for ID when I try to buy a drink.
Very briefly, I did a thorough warm up, followed by five sets of four with 110 and a couple of down sets, then left for a slap up meal with the kids (their treat!).
There's dedication for you - not letting a birthday get in the way of the programme!
Deadlift
50 for 5 x 2 sets
70 for 5 x 2 sets
90 for 5
110 for 5 x 5 sets
90 for 5
70 for 8
Overhead Press
Bar for 10
30 for 8
40 for 5
50 for 3
60 for 1
65 for 1 (PB)
70 for 1 (PB)
60 for 3 x 3 sets
The deadlifts were a real grind today, but I got my five fives. My back felt under a bit more pressure than usual, even on the down sets. Oh well, no injury and I managed to do what I went in to do, which is always the main target. The overhead personal bests (pbs) were a bit of a misnomer, because I'd never tried singles before, but we've all got to start somewhere. 70 kilos felt right at the outer fringes of my capabilities and I thought I was going to topple backwards at one point. I'm still very inflexible at the starting position (wrists and, especially, shoulders) and that doesn't help. On the plus side, 60 kilos felt lighter than it did last week. I think the trick with these is to keep it around the 50/60 range for the time being - and get someone to stand behind me!
My next deadlift session will be Wednesday. Now that I've lifted five fives with 110 the weight on the bar goes up again, but before deciding what that weight will be I'll be finding my new 1RM and then going back to five threes, probably with 115.
At my current rate of progress, I suspect that the qualifier in May is going to come a little bit too soon for me. That's not negativity, just realism. If I can lift 130 on Wednesday, that leaves me 55 kilos short of the standard, and I'll have to improve at a rate of about 15 kilos a month. That might be asking a bit too much and invite injury.
I'll just plod on and see where my training takes me, and I'll enter the qualifier come what may. This was always going to be a long term project.
Since starting deadlifting, my back feels much stronger and healthier and my posture has improved. Another reason to keep at it, irrespective of the competitive side of things.
Wednesday 6th February:
I've just realised that my Wednesday lifts had been omitted. That might be something to do with the fact that it was my birthday! 52 years young, and getting younger and younger as each year goes by! At this rate, I reckon that by my 60th birthday they'll be asking me for ID when I try to buy a drink.
Very briefly, I did a thorough warm up, followed by five sets of four with 110 and a couple of down sets, then left for a slap up meal with the kids (their treat!).
There's dedication for you - not letting a birthday get in the way of the programme!
Monday, 4 February 2008
What A Difference A Week Makes!
After last Saturday's disaster, this Saturday's session was so much better. I did my overhead presses first:
20 for 10 reps x 2 sets
30 for 8 reps x 2 sets
40 for 5 reps x 2 sets
60 for 5 reps x 3 sets (that's a new personal best!)
50 for 8 reps.
Then I moved on to deadlifts and did the following:
50 for 8 reps x 2 sets
70 for 5 reps x 2 sets
90 for 3 reps x 2 sets
110 for 3 reps x 5 sets
90 for 5 reps
70 for 8 reps.
I was really pleased with that. My body is beginning to adapt to coping with heavier weights. Only three weeks ago I was rejoicing at lifting 100 kilos once. Here I am already doing five sets of three with 10 kilos more.
The big danger at this point is to get carried away with progress and try too much too soon. This whole process has to be structured, the only variation being if something feels just too easy. My next deadlifting session will be on my birthday (Wednesday), when I simply repeat Saturday's session but add one rep to each of my sets with 110. Then next Saturday I'll try for five sets of five, and once I can hit that I'll test my 1RM in the session after that to see how much it's improved. No silly straining, busting-a-gut stuff, just a test to see if I can pull 130 yet. If I can do five fives with a weight, lifting an extra 20 kilos for a single should be achievable.
I'm going to keep this writing format from now on. Numbers first, then words. So if the numbers mean nothing and you want to focus on the words, it should be easier. Likewise if you want to call in and see what I'm lifting without having to plough through the verbiage!
20 for 10 reps x 2 sets
30 for 8 reps x 2 sets
40 for 5 reps x 2 sets
60 for 5 reps x 3 sets (that's a new personal best!)
50 for 8 reps.
Then I moved on to deadlifts and did the following:
50 for 8 reps x 2 sets
70 for 5 reps x 2 sets
90 for 3 reps x 2 sets
110 for 3 reps x 5 sets
90 for 5 reps
70 for 8 reps.
I was really pleased with that. My body is beginning to adapt to coping with heavier weights. Only three weeks ago I was rejoicing at lifting 100 kilos once. Here I am already doing five sets of three with 10 kilos more.
The big danger at this point is to get carried away with progress and try too much too soon. This whole process has to be structured, the only variation being if something feels just too easy. My next deadlifting session will be on my birthday (Wednesday), when I simply repeat Saturday's session but add one rep to each of my sets with 110. Then next Saturday I'll try for five sets of five, and once I can hit that I'll test my 1RM in the session after that to see how much it's improved. No silly straining, busting-a-gut stuff, just a test to see if I can pull 130 yet. If I can do five fives with a weight, lifting an extra 20 kilos for a single should be achievable.
I'm going to keep this writing format from now on. Numbers first, then words. So if the numbers mean nothing and you want to focus on the words, it should be easier. Likewise if you want to call in and see what I'm lifting without having to plough through the verbiage!
Thursday, 31 January 2008
A Different Day, A Different Outcome
After Sunday's struggles, I did my deadlifting in the gym yesterday.
I warmed up with five reps with 60 kilos and five with 80, then did five sets of five with 100. My down sets were five with 80 and eight with 60.
It's crazy how the weight feels so much lighter in the gym - or heavier at home, depending on how you look at it!
I also tried a few light hack squats and incline leg presses, but my wonky knee started protesting immediately, so I walked away while I still could and will not be going near anything that resembles a squat in the future.
I managed some hyperextensions and incline sits up though. Five sets of ten on each of them. They're here to stay, and should strengthen my lower back and my core.
On all my sets today, I found the first rep to be a real grinder, but managed the other four in each set without a problem. I posted this on a couple of powerlifting forums, and the answer soon came back. On reps two to five, I'm helped by the 'stretch reflex' which doesn't happen on the first lift.
I'd never even heard of the 'stretch reflex' before. It shows how much I've got to learn about the lift.
But five fives is definite progress. On Saturday, I'm going to attempt five sets of three with 110 kilos. If that's too difficult, I'll drop it to 105. Whichever weight I end up using, the plan is five threes, five fours the workout after, then five fives the one after that. Then I'll test my 1RM again and see how much closer to the magical 185 I've managed to reach.
I've decided to enter the BDFPA Single Lift Qualifier in May whether or not I've reached the required standard. If nothing else, it will give me some experience of deadlifting on stage, and that will stand me in good stead for the future.
After the depression of Sunday, I'm feeling altogether better after Wednesday's effort. Roll on Saturday...
I warmed up with five reps with 60 kilos and five with 80, then did five sets of five with 100. My down sets were five with 80 and eight with 60.
It's crazy how the weight feels so much lighter in the gym - or heavier at home, depending on how you look at it!
I also tried a few light hack squats and incline leg presses, but my wonky knee started protesting immediately, so I walked away while I still could and will not be going near anything that resembles a squat in the future.
I managed some hyperextensions and incline sits up though. Five sets of ten on each of them. They're here to stay, and should strengthen my lower back and my core.
On all my sets today, I found the first rep to be a real grinder, but managed the other four in each set without a problem. I posted this on a couple of powerlifting forums, and the answer soon came back. On reps two to five, I'm helped by the 'stretch reflex' which doesn't happen on the first lift.
I'd never even heard of the 'stretch reflex' before. It shows how much I've got to learn about the lift.
But five fives is definite progress. On Saturday, I'm going to attempt five sets of three with 110 kilos. If that's too difficult, I'll drop it to 105. Whichever weight I end up using, the plan is five threes, five fours the workout after, then five fives the one after that. Then I'll test my 1RM again and see how much closer to the magical 185 I've managed to reach.
I've decided to enter the BDFPA Single Lift Qualifier in May whether or not I've reached the required standard. If nothing else, it will give me some experience of deadlifting on stage, and that will stand me in good stead for the future.
After the depression of Sunday, I'm feeling altogether better after Wednesday's effort. Roll on Saturday...
Sunday, 27 January 2008
The First Setback
Everything was going so well. Until I turned up at the gym at 2.30 pm yesterday. To find it closed. So I did my shopping first, then tried to do the workout at home. I felt a bit weak and undernourished. I'd eaten with a view to training at 2.30, and here I was starting at 5.00.
The overhead pressing went fine. I managed three sets of five with 55 kilos - an improvement of 2.5 from last week. Plus, being at home, I had to clean the bar into the pressing position at the start of each set. So now I'm doing power cleans as well!
By the time I got to deadlifts I was feeling quite fatigued, but I warmed up to my first of five supposed sets of five with 100 kilos. After the second rep I almost fainted, so was wise enough to listen to my body and just walk away. There's a difference between pushing through barriers to achieve great things and flogging a dead horse, and sometimes you've just got to listen to your body.
I left the bar and weights out overnight, so I'd have no excuse for not doing deadlifts today. And so I did. Not a lot, but something is better than nothing. Today's workout was fives with 47, 67, 77, and 86; three threes with 100; five with 86 and eight with 67.
So no progress, no improvement, and not even an attempt at five fives with 100, but I did get in a session of sorts which engaged the deadlifting muscles and in the long term that'll do me the world of good. And if we never had bad sessions, how would we appreciate the good ones?
At home, the weight feels much heavier than it does in the gym. I'm not sure if that's down to environment, preparation (they say the journey to the gym gets you in the right frame of mind) or maybe using small hole weights takes the bar slightly closer to the floor, meaning it has to be lifted further and from lower down. I'll train in the gym when I can, and in the front room when I have to!
Again, when I was straining, it was the lower back that was doing the straining, not the legs. I look on that as a good sign. If the bad leg was playing up, this journey might be over before it begins. I'm not going to jeopardise my health and wellbeing on something that is supposedly being done to enhance it. But it's only my back, and that's because the back is weak through years of mollycoddling. And what's weak can be strengthened, and worked on in isolation away from the compound movements.
It's going to be hard. I know that more now than I did two days ago. But if it was easy, everyone would be doing it.
The overhead pressing went fine. I managed three sets of five with 55 kilos - an improvement of 2.5 from last week. Plus, being at home, I had to clean the bar into the pressing position at the start of each set. So now I'm doing power cleans as well!
By the time I got to deadlifts I was feeling quite fatigued, but I warmed up to my first of five supposed sets of five with 100 kilos. After the second rep I almost fainted, so was wise enough to listen to my body and just walk away. There's a difference between pushing through barriers to achieve great things and flogging a dead horse, and sometimes you've just got to listen to your body.
I left the bar and weights out overnight, so I'd have no excuse for not doing deadlifts today. And so I did. Not a lot, but something is better than nothing. Today's workout was fives with 47, 67, 77, and 86; three threes with 100; five with 86 and eight with 67.
So no progress, no improvement, and not even an attempt at five fives with 100, but I did get in a session of sorts which engaged the deadlifting muscles and in the long term that'll do me the world of good. And if we never had bad sessions, how would we appreciate the good ones?
At home, the weight feels much heavier than it does in the gym. I'm not sure if that's down to environment, preparation (they say the journey to the gym gets you in the right frame of mind) or maybe using small hole weights takes the bar slightly closer to the floor, meaning it has to be lifted further and from lower down. I'll train in the gym when I can, and in the front room when I have to!
Again, when I was straining, it was the lower back that was doing the straining, not the legs. I look on that as a good sign. If the bad leg was playing up, this journey might be over before it begins. I'm not going to jeopardise my health and wellbeing on something that is supposedly being done to enhance it. But it's only my back, and that's because the back is weak through years of mollycoddling. And what's weak can be strengthened, and worked on in isolation away from the compound movements.
It's going to be hard. I know that more now than I did two days ago. But if it was easy, everyone would be doing it.
Tuesday, 22 January 2008
There Goes The Plan...
The planned progression lasted half a workout! I did two sets of four with 92.5 today and they just weren't challenging enough, so I upped the weight to 100 for the last three sets of four and managed them ok.
Then I was persuaded to try a single with 120, which I managed without undue strain. A half-hearted attempt at 130 was always destined to fail. However I now find myself within 65 kilos of the qualifying standard and still improving...
Again, my bad leg feels great. It's my back I'm worried about. Hopefully the gradual progression I have planned will strengthen the back bit by bit. Thinking back only ten days, the first time I did 100 was a real grind on the back. Today, 100 was snappy with no undue pressure on the back.
The next deadlift session will be on Saturday. The plan is five sets of five with 100 kilos - unless that doesn't feel challenging enough! But lifting 100 kilos 25 times is the equivalent of moving more than two tons, so it should be challenging enough.
Then I was persuaded to try a single with 120, which I managed without undue strain. A half-hearted attempt at 130 was always destined to fail. However I now find myself within 65 kilos of the qualifying standard and still improving...
Again, my bad leg feels great. It's my back I'm worried about. Hopefully the gradual progression I have planned will strengthen the back bit by bit. Thinking back only ten days, the first time I did 100 was a real grind on the back. Today, 100 was snappy with no undue pressure on the back.
The next deadlift session will be on Saturday. The plan is five sets of five with 100 kilos - unless that doesn't feel challenging enough! But lifting 100 kilos 25 times is the equivalent of moving more than two tons, so it should be challenging enough.
Sunday, 20 January 2008
The Third Session
I've got one problem with this blog. What do I call each new post?
Yesterday (Saturday 19th January) was my third deadlifting session. I had started doing overhead presses the previous Saturday, and Saturdays will henceforth be my "alternative compounds" day. (A compound exercise is one which uses a number of different muscle groups. As opposed to an isolation arm curl, for example, which primarily uses one muscle group.)
I started the session with overheads, and then moved to deadlifting. After finding my maximum lift over the two previous sessions, I had a "proper" powerlifting session today. I eased my way up to 92.5 kilos (204 pounds) and did five sets of three reps, then finished off with a set of five on 80 kilos and a set of ten with 50.
The first two sets were really hard. Back-breakingly so, in fact. But then the technique got better and the fifth set was the best of the lot.
The reason for doing 92.5? Well I wanted to work with 80% - 85% of my 1RM (one rep max - the most I can lift) and 92.5 fits the bill in that respect. But it's also exactly half what I need to be able to lift to qualify for the British Championships and I thought that would be a good starting point on an emotional level as well.
The trick in powerlifting is slow and steady progression with good form. Lifters who keep going for 1RMs rarely progress, and lifters who abandon form in the quest for higher short term numbers invariably end up spending more time on the oesteopath's table than in the gym.
Another key to any success I've had is that I go into the gym knowing exactly what my intended programme for that session is. Those who do what they feel like doing never challenge themselves as much as those who find a way to get through what they have to do.
My deadlifting plan is simple. Next time I do five sets of four with 92.5, the time after that I do five sets of five.
Once I've achieved five fives, the weight will go up to 100 kilos and I'll start with five threes and work my way up to five fives with 100. Then I'll test my 1RM to see how much it has improved.
I'll calculate 85% of that new 1RM, and start doing five threes with that, gradually move it up to five fives, add 7.5 kilos, go back to five threes, work that up to five fives, and then test my 1RM again.
It's not rocket science. It's not even particularly about talent or genetics. It's about what you have between the ears and how committed you are to achieving your goals. For the proof of that, just look at this project! A guy with a bad knee, thigh, hip and back is trying to get a British Over 50s title and record. And if I get it, will it be because of "talent" and genetics? Or will it be because of desire, belief, hard goal-orientated work, and sheer bloody-mindedness? Talent takes you to the party, but doesn't take you to the top table.
I've just mapped out my next eight sessions, or more. Now all I've got to do is take the theory and put it into practice.
And the overhead presses? I might as well record them as well if I'm doing them in the same workout.
Last week, I did three sets of five with 50 kilos (ignoring warm-ups and down sets). The weight feels really heavy at the start position and I'm very inflexible in the wrists and shoulders, which doesn't help. Yesterday I did three sets of five with 52.5. Next Saturday, I'll try for three sets of five with 55. Once I can do three fives with a weight I'll move it up 2.5 kilos next session.
I have no particular target in mind for overheads. I don't intend to do them competitively. But long term, 100 would be nice! Principally, I want to get my shoulders stronger, hit my arms from a different angle, and hope that my bench strength improves.
My bench is going really well at the moment. I pressed 198 kilos off a 2.5 inch board last Monday - my best ever. What's a bench? What's a board? The subject of another post, sometime soon...
Yesterday (Saturday 19th January) was my third deadlifting session. I had started doing overhead presses the previous Saturday, and Saturdays will henceforth be my "alternative compounds" day. (A compound exercise is one which uses a number of different muscle groups. As opposed to an isolation arm curl, for example, which primarily uses one muscle group.)
I started the session with overheads, and then moved to deadlifting. After finding my maximum lift over the two previous sessions, I had a "proper" powerlifting session today. I eased my way up to 92.5 kilos (204 pounds) and did five sets of three reps, then finished off with a set of five on 80 kilos and a set of ten with 50.
The first two sets were really hard. Back-breakingly so, in fact. But then the technique got better and the fifth set was the best of the lot.
The reason for doing 92.5? Well I wanted to work with 80% - 85% of my 1RM (one rep max - the most I can lift) and 92.5 fits the bill in that respect. But it's also exactly half what I need to be able to lift to qualify for the British Championships and I thought that would be a good starting point on an emotional level as well.
The trick in powerlifting is slow and steady progression with good form. Lifters who keep going for 1RMs rarely progress, and lifters who abandon form in the quest for higher short term numbers invariably end up spending more time on the oesteopath's table than in the gym.
Another key to any success I've had is that I go into the gym knowing exactly what my intended programme for that session is. Those who do what they feel like doing never challenge themselves as much as those who find a way to get through what they have to do.
My deadlifting plan is simple. Next time I do five sets of four with 92.5, the time after that I do five sets of five.
Once I've achieved five fives, the weight will go up to 100 kilos and I'll start with five threes and work my way up to five fives with 100. Then I'll test my 1RM to see how much it has improved.
I'll calculate 85% of that new 1RM, and start doing five threes with that, gradually move it up to five fives, add 7.5 kilos, go back to five threes, work that up to five fives, and then test my 1RM again.
It's not rocket science. It's not even particularly about talent or genetics. It's about what you have between the ears and how committed you are to achieving your goals. For the proof of that, just look at this project! A guy with a bad knee, thigh, hip and back is trying to get a British Over 50s title and record. And if I get it, will it be because of "talent" and genetics? Or will it be because of desire, belief, hard goal-orientated work, and sheer bloody-mindedness? Talent takes you to the party, but doesn't take you to the top table.
I've just mapped out my next eight sessions, or more. Now all I've got to do is take the theory and put it into practice.
And the overhead presses? I might as well record them as well if I'm doing them in the same workout.
Last week, I did three sets of five with 50 kilos (ignoring warm-ups and down sets). The weight feels really heavy at the start position and I'm very inflexible in the wrists and shoulders, which doesn't help. Yesterday I did three sets of five with 52.5. Next Saturday, I'll try for three sets of five with 55. Once I can do three fives with a weight I'll move it up 2.5 kilos next session.
I have no particular target in mind for overheads. I don't intend to do them competitively. But long term, 100 would be nice! Principally, I want to get my shoulders stronger, hit my arms from a different angle, and hope that my bench strength improves.
My bench is going really well at the moment. I pressed 198 kilos off a 2.5 inch board last Monday - my best ever. What's a bench? What's a board? The subject of another post, sometime soon...
Tuesday, 15 January 2008
The Next Step
Tonight I decided to go into the gym and expose my deadlifting to public gaze, with those who know nothing about my condition no doubt wondering why a world champion bench presser should be straining away with so little weight on the bar.
Things went well. I started by warming up with a set of 5 reps with 40 kilos, and followed that with further sets of 5 with 50, 60 and 70. Then I did a set of 3 with 80 and 2 with 90. My first single was 100, which equalled my personal best. I followed that with 110 (242 pounds) for a new pb and then pleasantly surprised myself by managing 115 kilos and breaking through the 250 barrier.
115's not exactly earth-shattering within the larger scheme of things in the powerlifting world, but for a nearly-52 year old with my ailments to lift over 250 pounds off the floor in only his second ever session is something I am really chuffed with.
After my singles, I progressively reduced the weight of the bar and did a set of 3 with 90 and sets of 5 with 80, 70, 60, 50, 40.
The sets you do after finishing your top weights are called "down sets", and in my down sets tonight I focussed entirely on technique. If you instill good technique from day one, it'll stay with you in the hurly burly of competition, because the body doesn't know any other way to do it!
Any aspiring lifters reading this would be well advised to forget the weight on the bar and focus entirely on technique when they are starting out. Once you get the technique right, the weight will fly up and the chance of injury will be greatly reduced.
When I went into the gym tonight, I was 85 kilos away from the British qualifying standard. When I walked out, I was only 70 away, and I ain't finished improving yet...
Things went well. I started by warming up with a set of 5 reps with 40 kilos, and followed that with further sets of 5 with 50, 60 and 70. Then I did a set of 3 with 80 and 2 with 90. My first single was 100, which equalled my personal best. I followed that with 110 (242 pounds) for a new pb and then pleasantly surprised myself by managing 115 kilos and breaking through the 250 barrier.
115's not exactly earth-shattering within the larger scheme of things in the powerlifting world, but for a nearly-52 year old with my ailments to lift over 250 pounds off the floor in only his second ever session is something I am really chuffed with.
After my singles, I progressively reduced the weight of the bar and did a set of 3 with 90 and sets of 5 with 80, 70, 60, 50, 40.
The sets you do after finishing your top weights are called "down sets", and in my down sets tonight I focussed entirely on technique. If you instill good technique from day one, it'll stay with you in the hurly burly of competition, because the body doesn't know any other way to do it!
Any aspiring lifters reading this would be well advised to forget the weight on the bar and focus entirely on technique when they are starting out. Once you get the technique right, the weight will fly up and the chance of injury will be greatly reduced.
When I went into the gym tonight, I was 85 kilos away from the British qualifying standard. When I walked out, I was only 70 away, and I ain't finished improving yet...
Monday, 14 January 2008
Hello!
Hello. As you will see from my profile, I am a world age group champion and record holder in bench press.
Bench press is one of the three lifts that make up the sport of powerlifting. I came to the sport late in life, and do bench press only competitions because of a serious injury. In September 1980 I was involved in a serious car crash. Everyone tells me it should have been fatal, but somehow I survived.
The worst of several injuries was a compound double fracture to my right femur. In plain English, I broke my thigh in two places, and both breaks were exposed through the skin. Actually there wasn't any skin as such. I lost a good deal of muscle tissue from the outer and rear thigh and needed a major skin graft to cover the exposed area. All in all, I spent two months in traction, another four months in plaster, and the next two years after the plaster came off on crutches at first and then a stick. I could see the golf course from the hospital window and I was told the leg would never heal enough to get me round a golf course again. Eleven years later, I won the Western Isles Open.
I was inspired to take up lifting while watching the disabled powerlifting event at the Manchester Commonwealth Games. I started off in disabled lifting but, to cut a long story short, I wasn't disabled enough to meet the disability criteria. However through disabled lifting I discovered that I could do bench press only competitions as an able bodied lifter. The other lifts were out. I can not physically bend my right knee enough to do a legal squat, and the deadlift calls for a lot of thigh power and lower back strength. The accident had robbed me of half my right thigh and left the right leg bowed, which in turn threw my hip out and that had an effect on my lower back.
I now earn a living through motivational speaking and writing. My message, in a nutshell, is that winners are just dreamers who didn't quit. If you have a goal and you work hard enough, you can achieve it. My world titles show that you can adapt to disabilities and achieve great things.
People say that there's no such word as "can't". That's just glib nonsense, of course, however well meaning. If your left arm has been amputated, you can't win the world left-handed arm-wrestling championships. But you might win the right-handed title.
Only yesterday, I was reflecting on the message that I deliver in my talks. And something struck me. I can't squat. But I don't deadlift. There is a difference. Maybe I'll never be a deadlifting champion, maybe I'll never deadlift a lot, but that doesn't mean I can't deadlift. Maybe I'll injure my back. Well, maybe I will, maybe I won't. But I was just being a hypocrite if I didn't at least find out.
So I went into the back room and dug out a bar and some weights. I set it up to 47 kilos, and lifted it. Then 67 kilos. Success again. Then 77, then 82. Then I put 92 kilos on the bar just to see if I could manage a 200 pound+ lift. Up it went, and so did 100!
That was enough for one day. The leg held up just fine. The back was put under a lot of strain, but maybe I mollycoddle my back so much that it's weaker than it could be. Or maybe it'll give out in a couple of weeks and I'll have to abandon this madness. At least I'll find out, and I'll know one way or the other.
Deadlifting, for the uninitiated, consists of lifting a weighted bar off the floor until the knees are locked and the shoulders are retracted. Many consider it the oldest and purest test of strength. In the old days, he who lifted the heaviest weight off the ground was the strongest.
This morning, just out of interest, I checked on what the British qualifying standard and current record were for my age and weight. The British qualifying standard is 185 kilos. There is no current record holder. Chances are that if I can deadlift 185 by May, I'll get the British record and be on my way to the British title. Wonky leg and all.
So that's what this blog is all about. To record my progress in deadlift from ground zero to, hopefully, the British podium. And if I can do that with my wonky knee, thigh, hip and back at the age of 52, then it will surpass any of my other sporting achievements in one fell swoop and give more grist to the speaking mill. And if I fail? What's failure? It's just finding out that you can't do something as well as you want to. It's no big deal. The big deal is not even trying in case you fail. The big deal is the fear of failure. Lose that and a whole new world opens up for you.
Thankfully, I understand all the principles of powerlifting training, and I've been around the sport long enough to know about deadlifting techniques, so the knowledge is already there. I just need to apply the knowledge.
I'll be recording all my lifts in each session in the blog. That might be very boring for some non-powerlifters, but is an essential part of the blog. If the numbers are too boring, just skip through them if my thoughts on progress - or otherwise - are of more interest.
It could be a very short journey, or it could be a very long one. Unless I start the journey, I'll never know. Yesterday was the first small step.
Bench press is one of the three lifts that make up the sport of powerlifting. I came to the sport late in life, and do bench press only competitions because of a serious injury. In September 1980 I was involved in a serious car crash. Everyone tells me it should have been fatal, but somehow I survived.
The worst of several injuries was a compound double fracture to my right femur. In plain English, I broke my thigh in two places, and both breaks were exposed through the skin. Actually there wasn't any skin as such. I lost a good deal of muscle tissue from the outer and rear thigh and needed a major skin graft to cover the exposed area. All in all, I spent two months in traction, another four months in plaster, and the next two years after the plaster came off on crutches at first and then a stick. I could see the golf course from the hospital window and I was told the leg would never heal enough to get me round a golf course again. Eleven years later, I won the Western Isles Open.
I was inspired to take up lifting while watching the disabled powerlifting event at the Manchester Commonwealth Games. I started off in disabled lifting but, to cut a long story short, I wasn't disabled enough to meet the disability criteria. However through disabled lifting I discovered that I could do bench press only competitions as an able bodied lifter. The other lifts were out. I can not physically bend my right knee enough to do a legal squat, and the deadlift calls for a lot of thigh power and lower back strength. The accident had robbed me of half my right thigh and left the right leg bowed, which in turn threw my hip out and that had an effect on my lower back.
I now earn a living through motivational speaking and writing. My message, in a nutshell, is that winners are just dreamers who didn't quit. If you have a goal and you work hard enough, you can achieve it. My world titles show that you can adapt to disabilities and achieve great things.
People say that there's no such word as "can't". That's just glib nonsense, of course, however well meaning. If your left arm has been amputated, you can't win the world left-handed arm-wrestling championships. But you might win the right-handed title.
Only yesterday, I was reflecting on the message that I deliver in my talks. And something struck me. I can't squat. But I don't deadlift. There is a difference. Maybe I'll never be a deadlifting champion, maybe I'll never deadlift a lot, but that doesn't mean I can't deadlift. Maybe I'll injure my back. Well, maybe I will, maybe I won't. But I was just being a hypocrite if I didn't at least find out.
So I went into the back room and dug out a bar and some weights. I set it up to 47 kilos, and lifted it. Then 67 kilos. Success again. Then 77, then 82. Then I put 92 kilos on the bar just to see if I could manage a 200 pound+ lift. Up it went, and so did 100!
That was enough for one day. The leg held up just fine. The back was put under a lot of strain, but maybe I mollycoddle my back so much that it's weaker than it could be. Or maybe it'll give out in a couple of weeks and I'll have to abandon this madness. At least I'll find out, and I'll know one way or the other.
Deadlifting, for the uninitiated, consists of lifting a weighted bar off the floor until the knees are locked and the shoulders are retracted. Many consider it the oldest and purest test of strength. In the old days, he who lifted the heaviest weight off the ground was the strongest.
This morning, just out of interest, I checked on what the British qualifying standard and current record were for my age and weight. The British qualifying standard is 185 kilos. There is no current record holder. Chances are that if I can deadlift 185 by May, I'll get the British record and be on my way to the British title. Wonky leg and all.
So that's what this blog is all about. To record my progress in deadlift from ground zero to, hopefully, the British podium. And if I can do that with my wonky knee, thigh, hip and back at the age of 52, then it will surpass any of my other sporting achievements in one fell swoop and give more grist to the speaking mill. And if I fail? What's failure? It's just finding out that you can't do something as well as you want to. It's no big deal. The big deal is not even trying in case you fail. The big deal is the fear of failure. Lose that and a whole new world opens up for you.
Thankfully, I understand all the principles of powerlifting training, and I've been around the sport long enough to know about deadlifting techniques, so the knowledge is already there. I just need to apply the knowledge.
I'll be recording all my lifts in each session in the blog. That might be very boring for some non-powerlifters, but is an essential part of the blog. If the numbers are too boring, just skip through them if my thoughts on progress - or otherwise - are of more interest.
It could be a very short journey, or it could be a very long one. Unless I start the journey, I'll never know. Yesterday was the first small step.
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