Roundbacking it

(I have not been updating the blog recently because I am not training too seriously right now.  I appreciate the messages...it's nice to know that people actually enjoy following my progress)
I am writing this very quickly..there may be some spelling mistakes...lol

Lately, I have been training everyday but keeping everything under 70% percent.  I have been doing a lot of handstand work, shoulder work(all rowing variations, push up variations, handstand pushup variations), midsection (ghd sit ups, ab wheel, v-ups, hollow work, planks etc..), ..I am working on my shoulders and upper back a lot ... 

I have barely squatted, barely bench pressed, but I have been deadlifting twice a week.  I usually pull on Tuesdays from a deficit and Saturdays from the floor.  I have been practicing a round back deadlift....Konstantin Konstantinov's style, which isn't his style but the Finnish Deadlift style.  

After RUM 5, well before and after RUM 5, my back was giving me a lot of pain.  I thought that I would ease into deadlifting and go light but even 335 was feeling tough on the back, so I tried sumo for fun and quickly remembered that I don't like training sumo because I find it hurts my knees...so then I thought of pulling off blocks to change the angle of my lower back....and then light bulb...let's try the round back as it lets the hips get closer to the bar.... my heels are very close and flared so I can get my hips closer and also use my legs more.  KK goes hips higher and not so flared....his back is freakishly strong. 

So far I am enjoying it.  It is something different and a new skill to develop.  I am not sure if it is a style I will stick with but I am enjoying it none the less.  I find the hardest part is the set up and I am constantly forcing my lower back straight which can become tiresome...

  Here's 3 vids from my first time trying a little weight with this technique.

1) 655 lbs  ( I thought it was 635lbs, but I forgot that the first big thick plate is a 25kg...so 655ish)

2) I thought I might as well do the equivalent of 7 plates a side.

3)Might as well try 700

The first time I pulled 700 was the second time I ever tried pulling a heavy max using a sumo style, and then I pulled 700 using a pure conventional style, and now using the finnish style....I feel like I can pull 700 any way I wish to...like it's my bitch....and then 750....is my fucking daddy....spanking me like I stole something.  bahaha .............    :(

POST RUM 5 THOUGHTS AND WHAT'S NEXT

Raw Unity Meet 5

330-200-320= 850kg total

DISSATISFACTORY

This meet was by far my worst meet...  
Not necessarily 'total'-wise in that I did not increase my total, but just the general sense of victory, success and competition with others and myself.  I feel that about 4 guys at this meet had the capacity to close in on that 2000 lb barrier and I honestly thought that if my back were back up to speed that I would be able to hit my third attempts and I would arrive at my goal.  
335-215-357.5=907.5kg is what's written on the wall at my gym as my goal and about 5 weeks prior to the competition I felt that it was going to happen...it was exciting.
  After injuring my back around Christmas time and not even being able to deadlift an empty bar....spending Christmas eve, at my uncle's, lying on my back on the dining room floor with my feet on a chair while everyone unwrapped gifts I wasn't even sure if I was going to compete.

A week later, I tested my squat, hit a PR 700lbs even though my back hurt...and so I bought my ticket and made up my mind to compete because I knew I would squat and bench well and hoped that by then my back would feel well enough that some adrenalin could overcome any pains or doubts.

Squats: 694 went up like butter and the thought of going 727.5 and then 750 crept into my mind.  2nd attempt 727.5, I had zero doubts that it wouldn't go up although in actuality it went up with quite a fight.  So I third attempted 335kg(740lbs) keeping that 2000lb total in mind.  3rd attempt....fail....I walked away KNOWING that I can do that weight though..I KNOW I CAN...I should have stood up with it...but I didn't....NO EXCUSES..Next time.
Video: 727.5lbs

Bench: opener 200kg felt heavy.  The pause felt awful.  2nd attempt 210kg, I've only done this in a competition once before(and a couple times in the gym sans pause), and I failed it on the 2nd AND 3rd attempts(just like last year)....bye bye total.

Deadlift:  Opened with 320kg(705)...went up fairly easily but not as easily as I would have liked.  My back felt okay but I wasn't sure if it would be able to stand a heavy 2nd and 3rd attempt so I just went for something that I would be happy with, 750lbs.....  failed it on 2nd attempt...misloaded third attempt by 55lbs one side...this did not feel good and my back has been sore since.....I got to attempt 750 again because of the mislead but I had nothing on it.  I have in the past failed a weight on a second attempt and come back on a 3rd to crush it...but that day, whether it be strength or confidence, I simply did not have the strength to pull it...no bullshit...just wasn't there that day.  
  Inside- I know I am capable of pulling 770+ and I don't see any reason why 800 should not be held above the ground in my hands tearing my calloused hands apart yet feeling OH SO DAMN FUCKING GOOD!!  Soon....






THOUGHTS:


NEGATIVE:  A year has gone by and my total hasn't increased.  All reasons aside...big picture...total has not increased.  Changes need to be made.  I learned a lot and made a lot of correction to staying healthy for a meet..but I learned them too late for this particular meet.  So I must continue to take care of myself and stop just thinking that training extremely hard and eating well is enough....recovery is a BIG part of the game...


POSITIVE: I threw my back out less than 5 weeks from the competition and wasn't sure if I would even compete.  I learned a lot about my injury, and previous injuries, and about rehabilitation and prehab...and I have learned a few things about staying healthy, recovery etc.......my 'big picture' is a little different.  I am happy with my squat PR, but more so that I know I can squat that 738 that i missed...because that means I'm looking towards 750.  I am more motivated to cross past that 2000lb total barrier @ 220.  I am almost glad that I didn't get it this meet because if i could do it after overcoming an injury and having doubts about myself..then it would have been too easy...instead I have ended up treating this as a personal defeat...anyone who was at the meet would have seen me holding my medal yet walking with my head down... 


" A STRONG MAN BECOMES STRONGER AFTER DEFEAT." - Voevoda




REALISTIC:  MY BENCH NEEDS WORK.  MY DEADLIFT NEEDS WORK.  I need to bench closer to the 500 realm.  I NEED TO ATTACK MY WEAKNESSES which are my triceps.  MY DEADLIFT IS GOING TO GO UP....DRASTICALLY...I LOVE TRAINING IT.....EMBRACING THE PROCESS WILL BE EASY...Need to be stronger at getting the weight off the floor.




NOTES:


A lot of guys got injured this meet.  Me before the meet, Jeremy Hamilton on the deadlifts, Sam Byrd attempting an insane 804 squat...the calibre of competition was very high and guys were shooting for the stars.  Joel Boulianne and Dan Green showed HUGE improvements from last year.  Joel almost benched 500 and Dan almost pulled 800!!  The 220 class is in my opinion the best class in powerlifting.  We are the smaller guys, but we are still big guys...and we still lift weights that compare to the big big boys...ie...a 700+ pounds raw squat is huge no matter what, same for a 500lb bench, and a 750+lb deadlift...these are freakish numbers anywhere.  Walk into a gym throw 7 plates a side on the squat rack, and in just a belt attempt to squat it...and thats still a warm up set.  


...the 220's are the smallest of the BIG WEIGHT MOVERS....of course this is just my opinion. There were a handful of guys at RUM 5 that are going to be moving extraordinary weights in the next year...if not already...I think new standards are being set because we are all pushing ourselves further.
SAM , JEREMY, DAN, JOEL,...I look forward to sharing a platform again.  CASS, KELLUM...hoping I'll get the privilege soon as well. And I have already shared a platform with Belyaev and been inspired.  


HIGHLIGHT OF THE MEET: SAM BYRD SQUATTING EVERYTHING BUT THE KITCHEN SINK...  opened w 738 ( previous ALL-TIME record was 735), hit 782, almost 804...and I think he could have hit it.







KADE WEBER posting a 1901 total @242 at 22 yrs of age....2000 next year...AFTER ME.
Here's Kade Pulling the 800 that he failed at RUM one week later at the DYNAMO.





WHAT'S NEXT??


Putting together a meet in May CPF RAW NATIONALS
COMPETING IN EITHER "504 CLASH 4 CASH" in NOLA or WPC RAW WORLDS in Vegas....both in September.

RUM 5 LIVESTREAM LINK and pre-game thoughts

Well, it's the night before I lift.


I'm feeling fresh and loose...and I am not sure if this is a good thing or not.  I have always preferred to have gone into a meet feeling fresh after beating myself into the ground for months and then taking 1 week off and feeling as though I NEED TO LIFT SOMETHING OR I'M GOING TO GO CRAZY.  This year, with injuries, my peaking has been very different and I have no idea how I am going to feel tomorrow.  I won't likely know until I get under the bar and start warming up.  I am going to be opening around 700 in the squat, 440 in the bench and 705 in the deadlift.  The ultimate goal on third attempts is a 2000 total but I have no idea how my squat is going to feel and also how my back will handle the deadlifts...regardless of what my limits may be tomorrow...the goal is to reach those limits.  I might crash and burn on the take off...but when the goals to walk on the moon...better have the balls to strap in and go for a ride.
  Ultimately, if I can improve on my total...thats progress and I should have a coke and smile and chalk it up as experience...but I want that 2000...badly..or at least 900kg total, to make George Orwell proud (1984 lbs).


There are many great lifters at this meet as it's has continued to be the biggest raw meet in North America...This is especially true in the 220 class this year(RUM 5 ROSTER).  In no other meet on the planet has there been a handful of guys who will be squatting over 700 at 220..in just a belt.  Usually there are zero and if you are lucky you might see someone attempt a 700...and if you're around a world class lifter...you'll get to see a successful attempt at 700 or more.  The ALL TIME SQUAT RECORD at 220 is 735...two of us expect to surpass that.  A 450 bench press will be common place...and a couple guys might deadlift over 800.  And about 4 of us, I think, have it in our capacity, to total close to 2000 (ALL TIME TOTAL is 2028 by Andrey Belyaev).


My flight is scheduled to start at 12pm CST, 1pm for my people back home...BUT I was just told that we may start warming up right after the lifters meeting at 9pm.


here's the link.LINK BELOW

RUM 5 LIVE STREAMIN


RUM 5 LIVE STREAMIN





http://www.powerliftingwatch.com/node/21416

T-LOG: MONjan2nd-SUNjan8

 Monday, January 2nd, 2012


* NYE was a really stupid night for me.  I did not drink too much(just a buzz and then coasted the night), but the entire day was busy.  I was up early for work and up way too late...especially after squatting 700 for a single.  I should have eaten plenty and rested plenty.  Instead I barely ate, I depleted my body of nutrients by drinking, and I was up very late.  The bed at the hotel was too soft to sleep in and come 630 in the morning after tossing and turning(driving my girlfriend insane) I decided to take a hot shower and stretch out.  I've typed too much, long story short...I'm feeling a little fried.


Bench Press: 415+chains@approx40 x 2 x 4 sets, 325 paused x 9 x 3 sets






Tuesday, January 3rd, 2012


Late training session 8:30 pm (sessions are usually at 10:30-11am M-F)


Front Squats: 145x5, 235x3, 325x2
BackSquats: 415x2, 465x1, 505x1, 555x1, (add belt) 595x1, 645x1 (felt heavy, 685x1(very heavy, slow)
**I was hoping to double or triple 685.  My body was not feeling anywhere as amped as last Saturday.


Box Jumps '42: 3 sets of 10 reps  ( I normally liked to do sets of 5 to make sure my power outputs remain high, but it was late I was pissed at myself for the weekend and just wanted to leave).






Wednesday, January 4th, 2012


Bench Press: 405x4, 410x4, 415x3, 420x2, 425x2, 405x3, 325x11(no pause) x 3sets


**Being two training weeks out from the competition I am preferring to keep the bench workouts above 85%.  Willie was running the AM classes at the gym(6-8am) and trained right after, and Kade was working. I train out of my gym when it's closed so if I get pinned on the bench...I'm done.  I've already bent a nice Texas power bar a few weeks ago benching when I had to dump it... So I called my girlfriend in to spot me.  She's about 123 lbs, so I was not able to go for the reps that count.  I wanted to attempt 4's across the board...415x4 possibly, 420x3, 425x3 would have been 'attemptable' had I felt safe.






Thursday, January 5th, 2012


The back is feeling a little bit better.  Throughout the week it gets very sore when I coaching from all of the standing.  I try to sit as often as I can but....it still gets hurt.  I have been foam rolling but not as vigorously.


Conventional Deadlift: 605 x 3(stops) x 5 sets


Feeling easy and smooth once it's moving but I find myself being very timid and moving very cautiously because when I hurt my back everything felt fine too.  There were no technical errors when my back went...mentally this is a fuckery on deadlift confidence.


We will see come competition day what my mind and body can or can't pull.






Friday, January 6th, 2012


Bench Press: 405x1, 425x1, 435x2x4sets, 405x4, 415x3, 405x4






Saturday, January 7th, 2012


Today I wanted to attempt 715-725 in the squat.


Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, 555x1, (add belt) 595x1, 645x1(griiiind)
****feeling HEAVY, stop workout...go jump.  I fear that my nervous system is off.


Box Jumps @ '42: 10 sets of 5 reps
**On a bright note: I have not jumped all year because of my quad issues.  The quads are now fine and having barely squatted today I can practically land on a '42 box with my legs straight starting.  I'm landing well above a parallel thigh point and I think that if I were to take a step before jumping or not go into a full squat depth before jumping I could land with straight legs....to me, this means I am nice and athletic in the legs again...not just strong.
  (I am still pissed about my squat though!)


(old jump vid)

T-LOG:SATdec31

Alright.  


It's time to see how my back feels with some heavy compressive forces on it.


Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 455x1, 505x1, 555x1, (add belt) 595x1, 645x1, 685x1, 700x1


685



700



***the 555 squat without a belt moved like a bodysquat but it hurt my lower back at the bottom.  At 595 with a belt on, there was zero pain.  My body, having normally being used to constantly lifting at a high intensity, high frequency, and relatively high volume, is not used to taking so much time off.  I felt very fired up today as my CNS was fresh.  Basically, how i would feel on COMPETITION DAY!!  Unfortunately, being 3 weeks out, the unplanned rebound effect may have happened too early and I hope that I can still manage to get more at the meet.  I am not sure how my back will handle the heavy sheering forces of deadlifting...and I might not find out until competition day.  I will play this one by ear.
700 x 1 is a gym PR.  It went up easily, although I did break my technique a bit, it still felt easy.  I would have liked to have done either more singles at 700 or even attempted 720....but I decided to stop being greedy and to just shut it down on a high note before the injury I am trying to recover from REALLY shows itself again.  I feel like I didn't even work out which I am not used to....I usually like feeling beat up and sore....but then again..I also highly disliked feeling disabled.  Not being able to sleep, put on your pants, or get in and out of your car .... (checking thesaurus) ....it simply SUCKS!!  So I am happy with today.


I think that Joffrey's advice on the foam rolling, stretching, exercises, and the treatments he gave me truly helped out a very speedy recovery.  Thank you Joffrey.


***LEARNED- Simply eating clean and training with a high intensity is not enough.  Foam rolling vigourously and religiously, massaging, epsom salt bathing, stretching, and staying loose are going to become almost as important as lifting the weights itself.....  I've been foam rolling and stretching for about 1 hour twice a day(morning and pre bed) since the injury, ....my quads haven't glided so nicely since my bobsleigh days....

T-LOG: FRIdec30

Two training sessions today due to time constraints.  I trained the second session after work because I felt that I simply didn't do enough.  It didn't feel as though I trained.


Session 1, 3:15pm - 4:00pm


Bench Press: 135x8. 185x5. 225x4, 275x3, 315x2, 365x2, 405x1, 425x1, 440x1, 455x1, 410x4, 410x4, 410x4




Session 2, 7pm-7:35pm


Bench Press: 135x5, 185x5, 225x3, 275x2, 315x2, 365x1, 405x1, 425x1, 440x1, 455x1, 410x4


**My usual opener in a contest in 440lbs.  So it feels good to know that this is not a problem for me even when my it hurting a little and I have to set up just a little looser.

T-LOG: MONdec19-THURSdec29

Monday, December 19th, 2011


Bench press: 375+chains@60 x 4 x 6 sets




Tuesday, December 20th, 2011


Front Squat: 135x5, 225x3, 315x2 Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 625x1, 650 x 3 x 2 sets
* Although I never felt as though I wouldn't finish a rep, these were not extremely easy. I could feel myself being pushed out of position a lot and having to fight back into the groove.












Wednesday, December 21st, 2011


Bench Press: 405 x 3 x 5 sets, 325(paused)x 8 x 2 sets




Thursday, December 22nd, 2011


Fuck fuck fuck
Conventional DL: 670 x 1 x 3 sets... INJURY


* on 3rd set, the bar moved fast and easy, and my technique was never compromised yet once I put the weight down my lower back around L4-L5 felt off. Forcing a posterior tilt of the pelvis causes great pain. FUCK. This is not good.

I made an appointment w my friend and orthotherapist Joffrey Laurin. He found that my SI joint is dysfunctional on my right side, that my psoas and hip flexors are too short, and that I have tons of scar tissue build up EVERYWHERE. I have never had a massage before...makes sense(girlfriend massages don't count).
I spend so much time lifting...lifting at a high frequency, high volume, and high intensity...but I don't spend enough time helping my muscles recover.... So I need to make stretching, foam rolling, epsom salt bathing etc... A priority.




I am not sure about competing at RUM5 at this point as deadlifting an empty bar is painful and not possible.
Fuck fuck fuck fuck




Friday, December 23rd, 2011


**setting up the bench doesn't seem to hurt too much. This is a plus!! Just going to start light and work my way up in intensity so long as it doesn't hurt my back.


Bench Press: 315x14, 335x11, 355x8, 375x5, 395x3, 415x1, 325x 8 paused x 2 sets




Saturday, December 24th, 2011


** back is still extremely sore, going to try jumping without leaning forward at all so that zero shearing force, from even the weight of my upper body, is possible.


'42 box jump x 5
W reverse laterals 30's x 25
W '42 box jump x 5
W SWGChins x 35
ALL for 4 ROUNDS


* bit of a back pump from this, which may be a good thing. I haven't box jumped in a long time because of quad issues and the violence of the plyometric. All in all, my legs feel pretty good...
I went to see Joffrey again today. What a nice guy, Christmas Eve and he makes time to treat me because he wants me to do well.
A very painful session on the back, quads, glutes, and hammies and I am feeling much much better. He broke up a tons of scar tissue...I could listen to it...no wonder my muscles weren't gliding. Thank you Joffrey.

Off to xmas eve dinner with the fam.




Sunday, December 25th, 2011
What exactly are we celebrating today?  Grinchin it hard with my sore back.  Stiffened up at family dinner last night and had to stretch, foam roll, and soak in epsom salt before bed.
A long day of spending time w family and standing and sitting....and tightening up. Lol. I love my family...great fam...but I was in a lot of pain.




Monday, December 26th, 2011


Bench Press: 405 x 3 x 6 sets




Tuesday, December 27th, 2011


My back is still feeling screwy. Definitely not squatting. I have decided that if I cannot squat heavy by Saturday I will pull out of RUM5. There's no point in traveling to compete if I don't feel I can better my 3 lifts.


Box jumps: 6 sets of 10 reps on '42 box
** crazy pump in low back from these.




Wednesday, December 28th, 2011


Bench Press: 365 x 8,8,7,7,5
High rep bench caused my lower back to tighten up like crazy. Very sore and tight tonight. Trying to remain optimistic about RUM 5... But feeling a little of a skeptic. 

Kade was pulling 673 for doubles(4 doubles), and it was moving like it was 585...I think he'll pull 800... One more reason to not back out of RUM5. Fuuuuuuuuck.




Thursday, December 29th, 2011


Woke up early to foam roll, stretch and get winter tires on car.
Thought I would give deadlifting a try...limiting myself to 65 percent my max.




Conventional Deadlift: 155x5, 245x5, 335x5, 425x3, 475x3, 500 x 3 x 10 sets.


* I had to really pay attention to each repetition making sure that I had minimal shearing force on my lower back. 500 moves very fast and easy...considering its 65% my max...that's how it should move.


As for RUM, I'll have to see how heavy weight feels on my back. On Saturday, I'm going to squat 680 for singles. If I'm successful, I've only lost a week of training...if not...its not worth the trip and the cost of the trip to compete at RUM.




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