Blocky Peaks for Competition

[Blocky]

Hey guys - new here, so this is my first post. This 4 week challenge coincides with my last 4 weeks before my next novice powerlifting competition. I compete on the 23rd Oct.

 

A bit of background - I was running on all cylinders coming in to this comp with the following numbers:

Squat: 185kg

Bench: 120kg

Deadlift: 210kg (probably more on a comp deadlift bar)

 

However, 4 weeks ago I blew my lower back to pieces while unracking a moderate weight squat (about 130kg) - I'm stubborn and don't ever see doctors but I'm fairly sure it was my L5/S1 disc (10/10 pain, sciatica down both legs). I was down for 2 days and then I've had a fairly steady recovery.

 

This week I have managed:

Squat: 160kg

Bench: 120kg

Deadlift: 160kg x 3 (this was a planned weight not a max attempt so I'm pretty sure I could get 180+)

 

Pain comes and goes and it's fairly stiff. But I'm making progress. I have 4 weeks to try and get close to my original numbers. To make it worse, I ould also like to get down 5kg in weight for the competition.

 

So, Goals are:

 

Really work my squatting to get back to 170kg+

Maintain my Bench Press

Do at least 1 max attempt Deadlift to see where I'm at, and

try and drop 5 kg

[SpecialSundae]

Hey! Welcome!

 

Given it's your first comp, can I make a suggestion you might have heard before but which is particularly valid whilst injured? Please don't do a big cut into competition. Go and lift at the weight you are now and focus on looking after your back. Sorry for the unsolicited advice but it's the same thing I'd say to anyone and everyone who is planning a big cut into a first comp!

 

I've got a fairly major herniation of L4/5 and the most recent comp I did was the first in a good year and a half which didn't trigger a massive flare up. You absolutely have my sympathies there.

 

Let me know if there's anything I can do to help, though. Which federation is the comp run by?

[Blocky]

It's definitely not a major cut - but I do need to lose a bit so my belt fits better - leverages just feel off with the extra puff. 5kg is not a lot for me to lose (I can generally fluctuate by 3-4kg a week just in water retention if I eat shitty food).

 

It's only a local novice comp (unsanctioned) and it's actually my 3rd. But 1st one in over a year. I last competed at 100kg and felt better so that's what I'm trying to get back to. Thanks for the kind words. Back pain is not fun.

[SpecialSundae]

Sorry about that, I see so many people doing silly cuts for no good reason and screwing up performance (or not accounting for how much the cut will screw them and bombing).

 

Whereabouts are you based?

[Blocky]

Australia - in sunny Queensland. Eventually I'm planning to compete in GPC (it's the only fed here that has raw with wraps).

[SpecialSundae]

Do you usually squat with wraps?

 

I'm IPF. Because of where I work and the level of support I get from the gym within my office (not directly from my employer), I have to compete in a federation that has a really strong anti-drugs line. So it's IPF or WDFPF for me and I prefer the level of competition in IPF.  

 

I'm now trying to remember who I know in powerlifting in Queensland (although they'll all be IPF lifters).

[Blocky]

IPF (powerlifting australia) here is a really snotty bunch. I went to a coaching course run by the head of PA and it was amazingly terrible. The local GPC reps have been way better and less dickish. I couldn't care less about drugs and whatever (I'm lifetime natty) and I'm really only competing against myself. I like to squat with wraps because 10 years in the army ruined my left knee.

 

BTW - your numbers are super impressive

[SpecialSundae]

I've got a lot of friends in Powerlifting Australia.  I promise they're not all snotty! I get the choice thing and have friends who compete in GPC. I just get quite a lot of money with a few (very reasonable) strings attached to help me compete at a national and international level.

 

Thanks.  There's a goodly bunch of girls on here around the same numbers.

 

How long have you been lifting?

[Blocky]

I didn't start lifting for realsies until I turned 30, so 6 years now. Having a dicky knee and several fairly permanent back injuries (busted facet joint and SI joint dysfunction) have held me back a bit. Started lifting on John Welbourne's crossfit football template and then switched to a conjugate template which works well for me. I wish I could get to a level where there is some money involved... or even compete at a national level. I'm still several hundred kilos off that though.

[RedStone]

Umm... you are a cube, lifting weights. A CUBE!!!!!  It is a well known fact that squares are the greatest shape ever  Adorable.

Welcome to the warriors and good luck preparing for the comp! I'll be rooting for you!

[Blocky]

Hey. I own my own personal trianing business and that is the logo I created for it. Unfortunately, after getting injured and having the genetics of a walrus, I'm starting to resemble the block in real life.

[Blocky]

Forced myself to do activity every morning this week. Monday was intervals with kettlebell swings and bike sprints,Tuesday was steady state cardio, Wednesday was a 30 min circuit of light box squats, upright rows, slamballs, kettlebell clean and jerks and stationary bike. Today was 8 hill sprints (ran out of time for more). Not sure what I'm going to do tomorrow yet.

 

Lifting has gone well. Hitting decent numbers with only minor stiffness in the spine. Started playing around with my newsafety squat bar and bugger me it's a whole new challenge.

[Grymm]

Nothing wrong with being cubular.  It works for me!

[Blocky]

On 29/09/2016 at 10:56 AM, Grymm said:

Nothing wrong with being cubular.  It works for me!

This is epic! Just needs a 1980's style space helmet FTW

[Blocky]

So... pretty much doing a little happy dance here.

 

Woke this am with an incredibly sore back and creaky knees. Worst pain since the initial injury. Worked on it during the day and took ALL the pills (ibuprofen every 4 hrs, curcumin tablets and also liquid curcumin + fish oil). I'm incredibly stubborn and today is my lower body speed day. Boxsquats and speedy deadlifts...

 

Started slowly with minimal pain and discovered quickly that it's only spinal flexion that gives me pain. So with a belt and a hard arch, I worked up to a heavyish single at 180kg with no... repeat, NO pain. Dropped back and did 12 doubles between 140 and 150kg. Followed by 10 speedy deadlift singles between 145 and 155kg, again with no pain. Finished with sets of 10 on the leg press relatively heavy. Shut it down there before I actually injured myself (I'm trying tobe a little smarter...).

 

Celebrated with pancakes...

[Blocky]

Woke up feeling no worse than yesterday - which I'm counting as a win.

 

Anyway, it's saturday which means its:

 

[Blocky]

Training complete.

 

Certainly not the best workout ever but did the work. Focused on not arching too much to give my back a bit of a break, so I used a wider foot placement and used my oly shoes for stability (fun note: when walking down to the house for a drink I sounded like a mechwarrior with the stomping and clanking from the buckles.)

 

Worked up to a heavyish single against monster minibands at 110kg (+10kg at lockout), followed by 5 doubles at 100kg working on stability and speed. Then took the bands off and did 6 triples at 102.5kg (right in the range of prilepins chart) and finished with a tonofoverhead press with the barbell and double kettlebells.

 

Also sat in the sauna for 30 mins and built lego from my latest ebay score...

 

Now to find brekky...

[Sam Ashen]

On 9/28/2016 at 1:14 AM, Blocky said:

Hey guys - new here, so this is my first post. This 4 week challenge coincides with my last 4 weeks before my next novice powerlifting competition. I compete on the 23rd Oct.

 

A bit of background - I was running on all cylinders coming in to this comp with the following numbers:

Squat: 185kg

Bench: 120kg

Deadlift: 210kg (probably more on a comp deadlift bar)

 

Hi!  I have a WL meet on the same day.  So good luck to you!

 

By your numbers, it looks like you have me by 15 kg.

 

On 9/28/2016 at 1:14 AM, Blocky said:

However, 4 weeks ago I blew my lower back to pieces while unracking a moderate weight squat (about 130kg) - I'm stubborn and don't ever see doctors but I'm fairly sure it was my L5/S1 disc (10/10 pain, sciatica down both legs). I was down for 2 days and then I've had a fairly steady recovery.

 

Good luck with the recovery!

 

Over here the main issue I have would be shoulders and how to keep them healthy for bench press.  However, it is going to be quite a few months until I do another PL meet.  So in the mean time, I am working on WL.

[Blocky]

I totally suck at WL. I enjoy it but I'm not good at it. Last time I tried to snatch 70kg I dislocated my shoulder. My knees also don't like squatting all the way down hence PL where I only have to get paralell. I frequently do power cleans though. Good luck on the WL meet.

[Blocky]

Got outside today (which is a but of a rarity) and took the kayak out. Paddled around a lake for 45 mins and thenwent for a 10min run up some hills. Felt good to get some sun.

[Blocky]

Starting today with a little bit of movement. I'm rotating thru different conditioning modalities so I don't injure/reinjure myself. Today was 5 rounds of 20 kookyball swings @ 20kg and 3 min stationary bike sprints. Got a good sweat up. 4 hour break and then it's max effort skwaat day!

[Emerald_Dragonfly]

I love (flat water) kayaking! 

[Blocky]

I've had the kayak for about 3 years and used it less than 20 times. Making a real effort this year to get out and play a bit more.

[Blocky]

Did pretty well today. Max effort skwaat day.

 

Worked up to a single @ 170kg (10kg more than last weekand only 5kg under my last meet). Feels like it's finally coming good. Comp is only 20 days away.

 

Skwaat on Instagram

 

Then did raw squats 2 x 2 @ 140kg for etra volume. Followed by block pulls, 3 x 5 @ 145kg (I do these with a fairly straight leg to work the back and hamstrings more). Then a bunch of leg pressing up to 185kg x 8, 8

[ManicSpider]

2 hours ago, Blocky said:

Worked up to a single @ 170kg

 

Looking easssy What are the depth requirements for the comp? Is it a Powerlifting Australia comp?