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5/3/1 - Back from the Dead(lift)

Quick meet report.

Well, it’s finally done and honestly I’m glad. I didn’t hit any numbers I expected and that’s okay. My body was aching before the meet and my drive plummeted. I was pretty much uncontested in my weight class so I took first but I hurt my back on my second squat attempt and it all went downhill. The weight loss hit my lifts pretty hard. I weighed in at 73 kgs and posted the following

155 kgs/342 lbs Squat
100 kgs/220 lbs Bench Press
185 kgs/407 lbs Deadlift

Total: 440 kgs/ 974 lbs

Pretty underwhelming but also on reflection, not too upset. My back was toast by the time pulls came around. My butt came off the bench on second attempt and my this squat hurt worst then the second and I honestly think I could’ve grounded it out had my left foot not averted.

All in all, I feel the best thing I could do to improve my powerlifting total would be to dramatically increase my weight. I kind of prefer being lighter, however, as I generally just feel better and more energized overall. For now, I’m happy to do other forms of training and let my body recover.
 
Philippe Geoffrion said:
Quick meet report.

Well, it’s finally done and honestly I’m glad. I didn’t hit any numbers I expected and that’s okay. My body was aching before the meet and my drive plummeted. I was pretty much uncontested in my weight class so I took first but I hurt my back on my second squat attempt and it all went downhill. The weight loss hit my lifts pretty hard. I weighed in at 73 kgs and posted the following

155 kgs/342 lbs Squat
100 kgs/220 lbs Bench Press
185 kgs/407 lbs Deadlift

Total: 440 kgs/ 974 lbs

Pretty underwhelming but also on reflection, not too upset. My back was toast by the time pulls came around. My butt came off the bench on second attempt and my this squat hurt worst then the second and I honestly think I could’ve grounded it out had my left foot not averted.

All in all, I feel the best thing I could do to improve my powerlifting total would be to dramatically increase my weight. I kind of prefer being lighter, however, as I generally just feel better and more energized overall. For now, I’m happy to do other forms of training and let my body recover.
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Good job. I had been awaiting the report.

Remind me, how tall are you?

How much did you have to lose weight? What happened with the second squat?

Doing something else for a while and recovering sounds like a good idea.
 
Philippe Geoffrion said:
Quick meet report.

Well, it’s finally done and honestly I’m glad. I didn’t hit any numbers I expected and that’s okay. My body was aching before the meet and my drive plummeted. I was pretty much uncontested in my weight class so I took first but I hurt my back on my second squat attempt and it all went downhill. The weight loss hit my lifts pretty hard. I weighed in at 73 kgs and posted the following

155 kgs/342 lbs Squat
100 kgs/220 lbs Bench Press
185 kgs/407 lbs Deadlift

Total: 440 kgs/ 974 lbs

Pretty underwhelming but also on reflection, not too upset. My back was toast by the time pulls came around. My butt came off the bench on second attempt and my this squat hurt worst then the second and I honestly think I could’ve grounded it out had my left foot not averted.

All in all, I feel the best thing I could do to improve my powerlifting total would be to dramatically increase my weight. I kind of prefer being lighter, however, as I generally just feel better and more energized overall. For now, I’m happy to do other forms of training and let my body recover.
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Great work man! Sucks you didn't hit the numbers you wanted but you at least made a plan, stuck with it and went out there and competed knowing you weren't feeling it.
 
Antti said:
Good job. I had been awaiting the report.

Remind me, how tall are you?

How much did you have to lose weight? What happened with the second squat?

Doing something else for a while and recovering sounds like a good idea.
Click to expand...
I’m 5 ft 11!

So in training, I was worrying about my depth for quite some time. After I hit my openers (roughly 4 weeks out), I decided to only squat light and often but drive in my depth. I used weights in the meet that were what I was squatting to partial depth and I think my back wasn’t ready. The opener 145 kgs felt great though.

I was around 173-175 lbs (78 kg ish) for most of training and weighed in at 163 so almost 5 kgs…it was too much.

On my second squat, I just felt my back stiffen although the weight went up fine. On my third, @160 kgs I was juuuuuust short of lockout. I was grinding and the inside of my left foot came up and they immediately grabbed the weight. I guess I should be glad I wasn’t worse off afterwards!

I think so…my back needs a break. I’m doing a lot of calisthenics again (OAP, pistols, front levers). I’ve already realized how uneven my left and right sides are…
 
Philippe Geoffrion said:
I’m 5 ft 11!

So in training, I was worrying about my depth for quite some time. After I hit my openers (roughly 4 weeks out), I decided to only squat light and often but drive in my depth. I used weights in the meet that were what I was squatting to partial depth and I think my back wasn’t ready. The opener 145 kgs felt great though.

I was around 173-175 lbs (78 kg ish) for most of training and weighed in at 163 so almost 5 kgs…it was too much.

On my second squat, I just felt my back stiffen although the weight went up fine. On my third, @160 kgs I was juuuuuust short of lockout. I was grinding and the inside of my left foot came up and they immediately grabbed the weight. I guess I should be glad I wasn’t worse off afterwards!

I think so…my back needs a break. I’m doing a lot of calisthenics again (OAP, pistols, front levers). I’ve already realized how uneven my left and right sides are…
Click to expand...

That was a lot of weight lost fast and there wasn't that much on you before it. It must hurt.

Great to hear that you still got meet PRs on all lifts! Those are the ones that count.
 
Notable training of the past week

Dead Bench - 230 x 1 (3 in’ off chest)

Snatches
Snatch Deads up to 275 x 8
Inc D-Bell presses

Zercher off rack - 335 x 1, 275 x 5 x 2 sets
Power push-ups (band around back) x 10 x 3

Inc Rack Press - 205 x 1 (fat bar, eye level)
175 x 5 x 2 sets
Airborn lunges, snatches w kbell

Snatches
One Arm DL - up to 265 x 1 (only right, hook)
135 x 5 x 2 sets
Kbell Floor Press - 2 x 26 kgs x 20, 24
Hindu squats 33 x 3 sets

Pistol to box (below parallel) - 53 lbs x 2R/2L
OH DB Press - 2 x 25 lbs x 15,15,25
Single Arm Rows - 45 lbs x 10,10,20

Long walks, lots of mobility, correctives, stretches. Pullups happened somewhere in there.
 
We’ll finally, I am in Paris…

Although there is much to update, I’ve been occupied with adjusting and handling the essential affairs of moving here. Luckily, there’s a park near my apartment, equipped with plenty of training options. Week recap.

Day 1
Power Snatch - 57 kgs x 3,3,3
Bridge Press - 108 kgs x 5 x 3 sets
Chins (hammer grip) x 10 x 3 sets
Sumo DL - 160 kgs x 1,1,2

Day 2
OAP, OAC, Pistols -1,2,3 ladders x 2

Day 3
Clean and Press - 57 kgs x 3,3,5
Chins x 10 x 3
BSS - 2 x 26 kgs x 5,10,15

Day 4
Zercher cycle squats- 108 kgs x 3,3,5
Push-ups (incline) x 20 x 3 sets
BW Rows x 15 x 3 sets

Day 5
Front Lever holds - 15 sec x 3 sets
One Arm incline Press - 26 kgs x 10 x 3 sets
(forgot leg exercise)

Day 6
Floor press - 57 kg x 10, 65 x 10, 75 x 10
Pullups - 10,10,15
Swings - 26 kgs x 15 x 3 sets

Weights are approximated. There are 26 kg plates and other broken off pieces of these plates that slip onto bar.
 
Hey man how things are going? I started the modified DeLorme by Pavel doing Incline Bench and Barbell and Chest-supported Rows. Ive had real good gains at 38 y/o. Im in the 3rd week of running it. Just wanted to ask how much size did you gain on your cycle of it. Thanks. Hope all is well.
 
hardkorebob said:
Hey man how things are going? I started the modified DeLorme by Pavel doing Incline Bench and Barbell and Chest-supported Rows. Ive had real good gains at 38 y/o. Im in the 3rd week of running it. Just wanted to ask how much size did you gain on your cycle of it. Thanks. Hope all is well.
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Hello @hardkorebob and thanks for the message!

I used the modified DeLorme with the Santch Grip DL and Floor Press. My starting weight was 170 and I gained a pound a week, which is quite a bit! My non training weight is around 150 lbs so this was a pound a week after already significant weight gain. I’d say, unless you’re a beginner, this is an optimal progression.


I do think you’ll achieve greater results using a deadlift variation, though, if you’re unable to do this for some reason, rows aren’t a bad choice. However, greatest hypertrophy results seem to occur when your lower body grows in collusion with your upper body.
 
I’ve been doing a lot of calisthenics lately which are sometimes hard to track. However, I’ve been able to successfully do

Pistol squat - 3 reps of each leg with 25 kgs
One arm push-up - 3 sets of 2 with feet at knee height

I am working on old gymnastics skills like the ever elusive planche, front lever, and OAP with bouts of free weights when possible.

Planche seems eons away. Front lever and OAC, however within a six month grasp with hyper focus. The hyper focus is the problem. Being tall, I’m not conducive to gymnastic excellence. However, my disadvantages actually seem to lead to better strength gains when returning to free weights.
 
Alas, my once a month post.

I’ve configured my training to three full body sessions a week with one day emphasizing pull, legs and push, respectively.

Day 1
Pull- heavy
Muscle up x 3
One Arm Chin practice
Front Lever practice
HSPU, Airborne Lunges

Day 2
Jumps
Pistols (weighted)
Renegade lunges
Pancake stretch
FL tucked rows, pushups

Day 3
Plyo pushup
Planche holds
OAP
pull-ups, Hindu squats

Front lever has improved to where I can stick one leg out and tuck the other then switch then go to an extended hold. OAC is tough. I can do one..with momentum from 1/3 the way up and it’s ugly. I vary from one arm bottom holds, top lock offs, slow assisted negatives, and assisted OAC using fingers from the other hand.

Pistols are fine…wish I had more load for them tbh. I’ve hit 26 kgs x 5 for each leg with solid pauses on the bottom.

Planche holds are easier when the rail is slightly downslopes due to the forward lean, wrist extension demand. I usually lose forward balance before strength gives out.

On OAP, I did sets of 5,5,10 per each arm today.
Isometric training at random, such as pulling down on a bar for OAC or doorway, pushing a doorframe away, Lsits or deadlifting a rail.

I also walk nearly 15-20k steps everyday including 6 stories at least once daily to my apartment!

It’s odd how calisthenics still makes my back tight. I assume it’s the nature of OAP and pistols on my QL. I’m thinking of doing direct heavy ab/oblique work, mostly the latter since my right side gets tighter due to a hip imbalance and sports/carrying things always on my right side and shoulder.

I notice in the pancake stretch, my left foot is IR and my right ER.
 
I think it’s best I start recording my sessions again, as I’ve been training consistently but have little gage of progress.

We’ll start with today

A1) Assisted OAC x 3,2,3
A2) Tuck planche work
A3) Plate FS - 2 x 26 kg plates x 3,2,4

Front lever, band work (upper back), band oblique twists

OAC work is moving along. I use the pole that supports the bar, holding it at waste level. I bought my band just today. It’s light, doesn’t help much for advanced planche work but helps me hold the tuck variations a bit longer. Front lever work seems better with the band, but it Sid’s in recover, light pump work as my elbows sometimes feel beaten up, specifically my right on the inside.

The squats are tricky because the plates are large and stacked atop each other, forcing a very vertical torso. The upper body gets a great deal of work from this.

So far, just going by feel. More high tension work than anything else. I’d like to practice handstands more. Left pecs been a bit sore. My goals are to achieve a OAC, Front Lever and Planche. Very long term, and I feel there will need to be additional smaller goals along the way.

The wrist flexibility of the forward lean on the planche seems limiting, as I feel when I raise my palms on a book and drape my fingers to the floor, the advanced tuck is much easier.

The heaviness and lengths of my legs don’t help, but I’m not willing to give up training them. Dragon flags are being practiced as well though, I wonder how adequately my performance of them is training the abs.

I’d love to see, after a period of this training, the transfer over to barbell lifts. For now, I’d like to continue them, despite my limitations.
 
Philippe Geoffrion said:
Some videos

Tuck planche holds


FL with band


Closest to straddle
youtube.com

November 18, 2022

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Alt leg FL
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November 18, 2022

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Assisted OAC
youtube.com

November 18, 2022

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OAOLP x 2 (sloppy ish)
youtube.com

November 18, 2022

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Pistols
youtube.com

November 18, 2022

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I’d love to pistol with two x 26 kgs plates but this is….tough. Not only for the weight but I’m holding the plates. We’ll see.
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You made those +52kgs pistols look ridiculously easy.
 
Today

OAP + 26 kgs x 2,2,2 (rest pause)
Box pistols + 26 kgs x 3,3,3
One arm hangs + 26 kgs x max x 2 sets

Later 2 rounds
Push-ups (close grip) + 26 kgs x 10
Swings 2 x 26 kgs plates x 10

OAP aren’t prettiest with plate, can’t touch ground yet…but it’s a large jump from bodyweight to 25 kgs. The plate sometimes falls off my back. Box pistols below parallel are pretty tough compared to freestanding.

Light secondary session as I passed the park a second time.

Found a pull-up bar at the house I’m renting. Did some front lever pulls and isometric OAC.
 
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