Get lean, increase PB's and try not to seriously injure myself

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Pikefingers		...	22-09-2016 @ 21:21
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	I haven't posted for a while - not because I haven't been training (I have), but just because I haven't been bringing my laptop home from work. Quite a bit has changed in my training in the last month. My bench strength peaked - I was very happy with the 125 single and 100x8 PB's though, especially given that I was as weak as I had been for about 15years in this exercise only 6 months before the start of the strength cycle. Squatting looked like it was going well early in the cycle, then stalled and I didn't take well to heavier attempts at all when I added in a belt. Deadlift went very well for a while, then petered out. Basically the strength cycle just came to an end. I may have also aggravated what now seems to be a long-term lower back injury that I must have picked up a few years ago. That definitely affected my squat and it got to the stage where my lower back felt so tight - even after not having deadlifted or squatted 'heavily' for weeks - that I was struggling to do up my shoes or pick anything up from the floor. Basically I got t the point where I decided that discomfort that squatting and deadlifting in particular along with the general tubbiness caused by mega eating - were not worth putting up for just for the strength I had/have. I have now started (started this 8 days ago) a new, much cleaner eating regime, coupled with only light squatting (that was the idea anyway) and cleans instead of deadlifting for the foreseeable future. My weight was 94.7 last wednesday. I'm now down to 92.8. The plan is now to get lean (ish) and fit(ter).

Pikefingers		...	22-09-2016 @ 21:25
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Thurs 01 Sept I think Bodyweight 94.3kg Deadlift (60) 16 (90) 6 ok-ish (125) 2 st (150) +over/under 1 - st (180) FAIL, FAIL, FAIL Barbell Curl (37.5) 6, 5, 5 END OF STRENGTH CYCLE (But I hadn't quite accepted this yet...)

Pikefingers		...	22-09-2016 @ 21:29
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Monday 5th Sept? Bodyweight unknown?? Squats (60) 8 ok (80) 5 good (100) 2 ok (125) + belt 1 food coming up as I squatted, 1 same as last rep, 1 same as last rep (90) belt off - 5 hard but good Bench (60) 10 v. good (70) 10 bit hard (80) 10 bit hard (95) 6 hard & v. st/tired/heavy Military Press (50) 5 hard & st, 5, 4 ok, 3 ok, 2 ok , 1 ok TOOK A WEEK OFF AFTER THIS SESSION

Pikefingers		...	22-09-2016 @ 21:34
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Wed 14th Sept Bodyweight 94.7 Close Grip Bench Going with a 5, 4, 3, 2, 1 followed by a backdown set of 5 rep scheme for the next few weeks. Aim will be a PB single (more than 100) Am not pausing these anymore, but instead doing them all with a very controlled descent followed by as explosive a lift as possible (60) 5 good (70) 4 good (80) 3 good (85) 2 v. good (97.5) 1 hard but good (80) 5 hard but good Today was the start of my "de-bulk" Have taken quite a bit of stick at work about eating 16 cheap frankfurters a day for lunch - only did that a few times - so am now eating pretty cleanly.

Pikefingers		...	22-09-2016 @ 21:38
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Thurs 15th Sept Bodyweight 93.7kg Deadlifts are being replaced by cleans for the foreseeable future. I would love to clean and ideally clean and jerk (or any kind of overhead) 90kg, but given that I have somehow never managed to clean 80, I'm not sure how realistic that is, especially whilst losing weight. I have cleaned 77.5x5 though and that's without any decent technique. I reckon that if I learned to dip under the bar I would get another 10KG just from that. I will also be learning how to push press. Cleans (60) 5 ok, 5 good, 5 good, 5 good, 5 good, 5 good, 5 good Pullups 4, 4, 4, 4, 4, 4, 4, 3.5, 1 Barbell Curls (35) 6 easy, 6 easy, 6 easy, 6 ok

Pikefingers		...	22-09-2016 @ 21:44
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Monday 19th Sept Bodyweight 93.0kg Squats The plan was to do loooooooads of sets of only 100KG x many sets of 4, which I thought would be easy and good conditioning work. I was wrong. No weight 8 - uncomfortable - I struggle to squat even without weight (60) 8 (100) 4 heavy, 4 good, 4 good, 4 ok, 4 good, 4 ok, 4 hard but good Bench (60) 5 good (80) 4 good (100) 4 good, 4 v.hard, 4 hard, 3 good - this was all much harder than I expected Push-press (have never done this before) (55) 5 hard but good, 5 better, 5 good V. HARD SESSION BUT GOOD

Pikefingers		...	22-09-2016 @ 21:45
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Wed 21st Sept Bodyweight 92.8KG - just under 2KG down in the first week Close grip bench (60) 5 good (70) 4 good (80) 3 good (85) 2 ok (100) 1 - more or less a max, but equals current PB (82.5) 5 hard but good


Pikefingers		...	22-09-2016 @ 21:48
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Thurs 22nd Sept - today Bodyweight 92.8kg Cleans (60) 5 ok, 5 good (65) 5 hard, 5 hard, 5 hard, 5 hard (60) 5 good, 5 ok Pullups 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 Barbell curls (40) 5, 5, 5, 5, 5 GOOD SESSION - 24 SETS DONE IN APPROX 45 MINS

StevenFatty		...	22-09-2016 @ 22:16
My name is Steven , I am a fatty. Member 6048, 393 posts	Post Edited: 22.09.2016 @ 22:16 PM by StevenFatty Sorry to hear about your back mate. I'm prone to lower back pain and have been in the position where I can hardly move. I constantly do stretches and mobility work for it, and the last few months my back has been better than its been for years. I've also given up on aiming for big singles. I think my powerlifting days are over. I've decided to try strongman. I´m actually really enjoying it. It has helped my shed a bit of fat, and my general fitness has improved a lot. twice a week in gym, and once at home. I've been running up and down the stairs with a 40 kg sandbag in my arms. Eating 16 frankfurters a day is strange behaviour.

Pikefingers		...	22-09-2016 @ 23:05
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Hey Steven. The back isn't so bad actually, it just doesn't seem to like heavy squatting or deadlifting. I probably will still try to bench as much as I can, but I'm expecting to get down to about 80KG, so realistically I'm not going to be going heavier than I have recently, as I've only ever been able to do my heaviest benching when at my heaviest bodyweights. I'm just changing my goals though and am looking forward to being a lot fitter/ lighter/ leaner and hopefully faster. The 16 frankfurters thing came about as during the end of my gaining/megabulking phase, I was (whilst buying lunches in the local tesco express which has a small selection) choosing purely based on the amount of protein and the cost of what I was looking at. The budget was less than 3 quid per day. I think 2 tins of these nasty hotdogs (they came in tins - cheap, nasty things, not the fancy Herta kind) actually came to less than 2 quid. Only did that a few times though. That actually wasn't the unhealthiest lunch I had in that phase though. The worst was 2 giant sausage rolls (also from Tesco express). They had 40 grams (or was it 60?) of saturated fat per sausage roll.

Pikefingers		...	27-09-2016 @ 20:42
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Yesterday - Monday 25th Sept Bodyweight 92.3KG The original plan was to do 20 sets of squats with 60KG for 5 reps. I was inspired by seeing other people backing off from heavyish weights to very light weights just to give themselves a rest. I then thought I would start with a few sets of front squats. Front squats (60) 0 - I can't pick the bar up with either of the 2 commonly-used techniques Squats (60) 5 v. uncomfortable, 5 uncomfortable, 5 better, 5, 5, 5, 5, 5, (30 second rests between sets up to this point) 5, 5 good, 5 ok, 5 ok (1 minute rests between last sets) Bench (60) 8 ok (80) 4 ok (100) 1easy (110) 1 v. good (120) 1 hard lockout but good (80) 15 - rep PB One of my last aims for my last bench cycle was 20 reps at 80KG. I think I would have had 16 in me yesterday if I had set myself up better and rested a moment longer, but was pretty pleased with 15. Push-press (57.5) 5 good, 5 hard, 5 hard but good Decent session. Probably won't squat next week though.

StevenFatty		...	27-09-2016 @ 22:00
My name is Steven , I am a fatty. Member 6048, 393 posts	Nice 120 bench. I've given up bench due to lack of spotter. You need more frankfurters, they'll short out your back. Eat them all then drink the juice.

Pikefingers		...	28-09-2016 @ 22:03
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	StevenFatty said:Nice 120 bench. I've given up bench due to lack of spotter. You need more frankfurters, they'll short out your back. Eat them all then drink the juice. Thanks. I like frankfurters, but I'm also quite enjoying eating green stuff at the moment. I'm actually wondering whether squatting will irritate my back less when I'm a lot lighter as not having a gut should mean that I have less discomfort in my lower back when trying to hit depth.

Pikefingers		...	28-09-2016 @ 22:05
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Today Bodyweight 91.9 - Coming down nicely Close-grip bench (60) 5 ok (70) 4 (85) 3 hard (102.5) 1 v. hard but good PB!! - hit the rack on the way up (82.5) 5 hard but good Small close-grip PB.

StevenFatty		...	29-09-2016 @ 11:06
My name is Steven , I am a fatty. Member 6048, 393 posts	Post Edited: 29.09.2016 @ 11:15 AM by StevenFatty Hello, I hope you don't mind me saying, I do not wish to be arrogant. But as long as the lower back problem is muscular and not something sinister, I believe you can fix it with improved form. If you follow the squat cues properly, all in the right order, your back should't hurt mate, because your lower back isn't being used in a way that should damage the muscle. I have the worlds worst shape for squatting, but I've got ok squat form. I have to do a lot of mobility work though. I recently found a video in which Chirs Duffin teaches the squat...he does it exactly the same way as I was taught. If you are indeed squatting correctly and you know all this already, I apologise. I hope you get it sorted mate....squats are the king of all lifts whether powerlifting or not. https://www.youtube.com/watch?v=U5zrloYWwxw

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