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mikesbytes
10-10-2006, 05:33 AM
I'm a cross trainer who has done weights for 6 years, but have slowely gone backwards over the last 2 1/2 years due to a rotator cuff injury (I knocked the back of the rotator cuff bone off). My shoulder specialist wants me to strengthen the muscles around it, so I'm slowely getting back into weights.

Stats on me are;
Height: 5'11" / 181cm
Weight: 172lbs / 78kg

I don't have a lot of recent strength data;
Bench: 220lbs / 100kg April this year, but haven't done any since due to shoulder problem, about to restart bench.
Lunge: 132lbs / 60kg 10 reps per leg
Deadlift: 352lbs / 160kg 3 weeks ago. This was the first time I had attempted Deadlifts. I had a sore lower back for 2 days.

At the moment, I need to build some motivation, so hence the question - Is powerlifting for me ?

Sensei
10-10-2006, 06:25 AM
At the moment, I need to build some motivation, so hence the question - Is powerlifting for me ?
Motivation for powerlifting, or just motivation in general? Do you like competition? Do you like squatting, benching, and deadlifting? Do you like maxing out?

I know that if I had never started powerlifting, I'd probably still be hitting the gym once in a while and perfectly happy squatting 225 for sets of 10 and benching a max of about 225... I would be NOWHERE nearly as motivated to push myself if I didn't compete and get my ass handed to me on a semi-regular basis.

Your numbers are fine. The only way to know for sure if powerlifting is for you is to try.

TommyBoy
10-10-2006, 07:00 AM
I would be NOWHERE nearly as motivated to push myself if I didn't compete and get my ass handed to me on a semi-regular basis.
Ditto for me. There's nothing that motivates me more than losing!

Guido
10-10-2006, 08:29 AM
Surround yourself with strong people and you'll be humbled. That's what got me into powerlifting. Even though I'm much stronger than I was, and even most people, I'm still humbled by a lot of people I train with and compete against. To me it's motivating.

Sleepy Guy
10-10-2006, 09:01 AM
Sure power lifting is for all and more fun the old routine. Just be careful most power lifters lift hard and the shoulder could act up. Keep a cool head on.

mikesbytes
10-11-2006, 06:30 AM
Thanks Guys, I should go for it.


Sure power lifting is for all and more fun the old routine. Just be careful most power lifters lift hard and the shoulder could act up. Keep a cool head on.

Yes, need to be careful, the shoulder break is in the angle of Bench Press, so its fine for deadlifts. Its responding to weight training that the shoulder specialist has got me to do. Last week I was on holiday and hit the hotel pool. Freestyle was ok, but backstroke was a bit dodegy, so theres a little bit of rotation limitation, but it should be fine. I've been benching a baby weight, using dumbbells, I'll switch to a bar and use a medium weight for a couple of weeks, if all is fine, I should be back to full bench in a couple of months.

Anyone got a link to a good introduction or explanation of what power lifting is about.

Bob
10-11-2006, 06:52 AM
Anyone got a link to a good introduction or explanation of what power lifting is about.
Well, you've got a good start here in WBB.. read a lot of the threads in this category... especially the stickies..
Then read some of the ALN articles-including interviews with some of the big PL'ers:
http://www.wannabebig.com/article.php?articleid=276
http://www.wannabebig.com/article.php?articleid=151
http://www.wannabebig.com/article.php?articleid=146
http://www.atlargenutrition.com/john_stafford_powerlifter_interview.php
http://www.atlargenutrition.com/ryan_kennelly_interview.php
http://www.atlargenutrition.com/james_searcy_1003_squat.php
http://www.wannabebig.com/article.php?articleid=275
And there are a bunch more on WBB/ALN...
then you can try some other advanced information at Westside:
http://www.westside-barbell.com/articles.htm
And in you are interesting in following Powerlifting news:
http://www.powerliftingwatch.com/

And read a good article about shoulders:
http://www.wannabebig.com/article.php?articleid=69

BTW.. you also don't have to compete to enjoy the benefits of PL'ing.. you can always compete against yourself..

Good luck..

mikesbytes
10-12-2006, 07:14 AM
Thanks for all of the advice and info. Looking thru the various sites and articles, there is a lot for me to learn. There seems to be age divisions as well as weight divsions and been 45, I seem to pop quite nicely into an age divsion.

Roughly speaking the results seemed to have a lot of 2.5 * body weight for swats and deadlift and 2 * body weight for bench press in weight divisions around my body weight.

Edit: Found the Aussie site. Have sent an email to the Sydney contact.
http://www.powerliftingaustralia.com

Clifford Gillmore
10-12-2006, 08:26 AM
Thanks for the link mike! Looks like if I competed raw this year I would have been in the top ten for my class. And OMG, I'm only 700lbs of National Record status.

mikesbytes
10-12-2006, 05:11 PM
I'm not in their league. Its really interesting to see the difference between bench vs swats vs deadlift. In proportion to my leg and back strength, I'm really lacking in the chest and arms.

mikesbytes
10-13-2006, 07:25 AM
Well that was a bad start. I made my mind up that even if the shoulder felt really good, that I would restrict myself to 60kg/132lb bench, then lunchtime came and I piked, ie I didn't go to the gym.

My plan was to keep it sensible and then add a max of 5kg to the previous max every 2 weeks. Its too tempting to say "this is easy" as the adrenline rises and wack another 20kg on.

Westsidemonster
10-13-2006, 06:50 PM
Yes, powerlifting is the answer....You should compete!...;)

mikesbytes
10-17-2006, 08:35 AM
Anthony posted this link on a different thread;

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

This chart puts me as an intermediate, with the potential to target advanced sometime in the (hopefuly not) to distant future.

I'll set my goals as;
Stage 1 10/2006 - 12/2006;
- Regain confidence in my shoulder in regards to bench press
- Learn basic techniques in accordance with power lifting regulations
- Build an initial training plan

Stage 2 01/2007;
- Record "initial abilities", ie what can I do in Bench/Swat/Deadlift
- Integrate training plan in conjunction with other disiplines. Perhaps I should have a look at that crossfit site to see how others have done it.
- Set "target 1", perhaps "initial abilities" + 20% ?

Stage 3 02/2007 - 05/2007
- Meet "target 1"
- Review and refine training plan
- Consider body weight, in regards to weight categories, possibly keep within the 82.5kg category. 75kg category may be a bit low to consider.
- Set "traget 2'

What do you think ?

Sensei
10-17-2006, 09:09 AM
I think you need to think less about it and sign up for a meet.

TommyBoy
10-17-2006, 04:45 PM
I think you need to think less about it and sign up for a meet.
Good call. Powerlifting is definitely not about thinking.

mikesbytes
10-17-2006, 05:21 PM
I didn't get a response from my email to the federation. One of the results was done at a place that is only 10 minutes walk from work, so I'll drop by.

Started weight training this morning and managed to stick to the 60kg/132lbs limit for bench press, the shoulder felt stiff, but I got someone to check my form and I was straight, so I slowed them right down. Pull overs had no effect on my shoulder, so I maxed out the weight, it may be an indication that decline bench may be ok, I'll try next time.

I supersetted shoulder injury exercises inbetween, which worked quite well. So I don't need an extra session to fit both in.

Among the other exercises, I did some bent rases at 100kg/220lbs and some dead lifts at 100kg/220lbs. For both the bent rases and the deadlifts, I was having trouble with my hands, I couldn't hold the bar for a full set of 10. Hand strength could become an issue. The lumber section of my lower back will also need attention.

javyn
10-17-2006, 06:02 PM
Anthony posted this link on a different thread

Crap, I'm a novice on all accounts :(

Is it because I only use dumbells since I don't have access to a machine? I heard somewhere that db weights are harder to lift than doing a machine at the same weight. At least, that's my story and I"m sticking to it!

edit: nevermind, i just read it all it says it takes barbell into assumption

mikesbytes
10-17-2006, 11:36 PM
Crap, I'm a novice on all accounts :(

Is it because I only use dumbells since I don't have access to a machine? I heard somewhere that db weights are harder to lift than doing a machine at the same weight. At least, that's my story and I"m sticking to it!

edit: nevermind, i just read it all it says it takes barbell into assumption

Yeh, theres some guys who only use dumbells, so go for it. I do a mix of dumbell and barbell. I don't use machines very much.

SW
10-18-2006, 09:09 AM
Just remember, if you're not willing to get hurt, powerlifting isn't for you. maxing out is fun and rewarding, but not the safest thing you can do. If you can accept that, i say go for it.

javyn
10-18-2006, 05:35 PM
are those numbers on the chart 1 rep maxes?

mikesbytes
10-18-2006, 09:22 PM
are those numbers on the chart 1 rep maxes?

Its a good question. I would assume so.


Need to have my deadlifts reviewed, my lower back, ie the lumber reason is really sore from yesterdays workout, I'm guessing that I'm not using the legs enough for the lift.

Bench press is going to take some thinking outside the square, I tried using dumpbells this morning and the limit was 25kg/55lbs (each) and the shoulder was at its current limit. I'd thought I could of done 30kg/66lbs (each) to match yesterdays 60kg/132lbs barbell, but it wasn't to be. Perhaps the barbell is softer on the shoulder than the dumpbell, I would of though it would of been the other way around.

mikesbytes
10-20-2006, 07:41 AM
Looking thru sites on Deadlifts, it would seem that I'm not keeping my back straight as I lift.

Deadlift Technique (http://www.topendsports.com/fitness/tech-deadlift.htm)

Whats the difference between Deadlift and Stiff-legged Deadlift ?

Stiff-legged Deadlift Technique (http://www.topendsports.com/fitness/technique-deadlift.htm)

mikesbytes
10-22-2006, 05:10 AM
Reading thru some of the threads, such as this one;

The Evil Deadlift (http://www.wannabebigforums.com/showthread.php?t=85847&highlight=deadlift)

Bridges are recommended to target the lower back.

What is a bridge? There doesn't seem to be any examples on Wannabe ?

mikesbytes
10-24-2006, 05:13 PM
Anyone know what a bridge is?

Good news on the shoulder front, I bumped the bench weight up 10kg/22lbs to 70kg/154lbs and I couldn't feel the difference between the weights. A promishing step in the right direction. Perhaps next week I try a little higher again.

I think my problem with deadlifts, is that I'm too weak in the lumber portion of the back.

mikesbytes
11-01-2006, 05:16 AM
Went searching for the shoulder limit to Benchpress this morning and found it - 85kg/187lbs and I quit after 6 reps. However, not is all bad, it did show that benching 80kg/176lbs is within my current capability, I can train at 1xbody_weight. Should be enough weight to find some improvement while I wait for my shoulder to get better.

Box deadlifts, I used 90kg/198lbs and had no back issue what so ever, however all 3 sets ended at 9 reps, due to my hands not been strong enough. While the need to strengthen up the hands is evident, perhaps I need some of those strap thinigies. Know bugger all about straps.

Still don't know what bridge is? Is it the same as the hover or plank ?

mikesbytes
11-09-2006, 12:16 AM
Have visited bloke in charge of the local power lifter organistion and he has emailed me a number of documents and a video. PM me your email address if you want a copy. Let me know whether your email supports more than 2.1Mb.

Guido
11-09-2006, 08:06 AM
Still don't know what bridge is? Is it the same as the hover or plank ?Yes.

BTW, it's good to see you are progressing. You should think of starting your own journal.

mikesbytes
11-10-2006, 06:13 AM
Yes.

BTW, it's good to see you are progressing. You should think of starting your own journal.

Yes, I'll start a journal next week. 3 weeks into doing 10rep style weigths after 6 months off with a bit low weight high rep, I seem to of retained strength is some body parts and lost out in others. Sample from this week;

Legs: Good 80kg/176lbs lunges, 10reps per leg.

Deadlifts: Problem. Box 100kg/220lbs 10reps fully down to ground. Box 120kg/264lbs 3reps fully down to ground. Ground (no box) 140kg/308lbs 1 rep, a bit slow, the new techniques I tried didn't make any improvement still ended up with a sore lower back. Not willing to try 160kg/352 again until back problem improves.

Shoulders: Mixed. Pull bar upto chest from waist (name?) 45kg/99lbs 8 reps. Excellent, thought I had 35kg/77lbs bar and didn't understand why it was so difficult, someone had put the 45kg bar back in the place of the 35kg bar. Dumpbells above shoulders (name?) 17.5kg/38.5lbs 10 reps. Pathetic, pre injury I was doing 27.5kg/60.5lbs.

Chest: Good and Bad. 80kg/176lbs 9 reps. Strength is good considering. Really lack confidence, only with a spotter and not coming down as far.

Back: Excellent. Bend overs 100kg/220lbs 10 reps. Bent over pull ups (name?) 70kg/154lbs 10 reps.

Biceps, Tricepts & wrists OK.

Shoulder injury exercises supersetted between conventional weights. Good progess been made.

So mainly postive. My body seems to have remembered its abilities and is already handling reasonable weight. I didn't find the sessions physically difficult, ie I didn't walk out of the gym dead, but I did find it tired me more during the day, so its struggling a little with recovery, a couple of weeks should fix that.

Negative, ignorning the shoulder injury is the sore lowerback. Time for a weight belt? How the heck to you choose one?

betastas
11-10-2006, 06:43 AM
Start a journal now. Copy and paste that last post into it, and you're off to a good start!

Sexybeast777
11-12-2006, 03:37 AM
I'm a cross trainer who has done weights for 6 years, but have slowely gone backwards over the last 2 1/2 years due to a rotator cuff injury (I knocked the back of the rotator cuff bone off). My shoulder specialist wants me to strengthen the muscles around it, so I'm slowely getting back into weights.

Stats on me are;
Height: 5'11" / 181cm
Weight: 172lbs / 78kg

I don't have a lot of recent strength data;
Bench: 220lbs / 100kg April this year, but haven't done any since due to shoulder problem, about to restart bench.
Lunge: 132lbs / 60kg 10 reps per leg
Deadlift: 352lbs / 160kg 3 weeks ago. This was the first time I had attempted Deadlifts. I had a sore lower back for 2 days.

At the moment, I need to build some motivation, so hence the question - Is powerlifting for me ?
Yes, I believe powerlifting is for you

mikesbytes
11-12-2006, 03:58 AM
Here's a power lifting traiing routine (see attachment). Any opinions on it?

BTW I've started my training thread here (http://www.wannabebigforums.com/showthread.php?t=87946)

Sexybeast777
11-15-2006, 03:19 AM
Very interesting routine

mikesbytes
11-23-2006, 08:18 PM
My form in deadlifts is really bad, basically I'm lifting with my back. Got to learn to get my behind lower and get the legs into action.

If your form was perfect and you were able to lift 100kg with your back and 120kg with your legs, would that mean that you should be able to deadlift 220kg, ie the total of the 2, or it doesn't work that way?

mikesbytes
11-28-2006, 12:23 AM
Decline dumpbells bench press seemed to put less stress on my shoulder than flat bench press. Could I get away with say one set on flat bench press and then continue with decline ?

Sexybeast777
11-28-2006, 02:27 AM
Decline dumpbells bench press seemed to put less stress on my shoulder than flat bench press. Could I get away with say one set on flat bench press and then continue with decline ?

Yeah, I believe you can

mikesbytes
12-30-2006, 05:50 AM
OH well, closing off 06, a year to forget.

Powerlifting is going no where due to shoulder problem;
60kg/132lbs * 10 reps right down to chest no problems
80kg/176lbs * 10 reps conventional height and the shoulder hurts like buggery.
100kg/220lbs - wouldn't risk it
Declines slightly better.

Having said that, the shoulder has improved a little, perhaps I'm been impatent.

Big at Birth
01-07-2007, 01:36 AM
Listen to your body Dont wear it out too quickly I have alot of injuries that should keep me out of heavy lifting But im stupid

mikesbytes
01-07-2007, 01:58 AM
Circumstances mean that I won't be doing a lot of weights thru until towards the end of January. It went a little better in the 1 session I have done so far this year. "Patience grasshopper"

mikesbytes
01-24-2007, 08:10 PM
Sydney Powerlifting gradings is on in a couple of weeks. See attachment

deeder
01-24-2007, 09:42 PM
Why doesn't someone just move this into journal land? :p