Ross unequipped journal
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| Ross_Harkins |  | Ross unequipped journal | 17-03-2010 @ 20:28 |
Cleverer than YOU Member 1228, 1046 posts | Hi all, a few of the guys I train with reccomended this site to me as they also post on it. I've been reading it for a few weeks and have decided to start a journal. About me: I'm 31 and have been powerlifting since December 2002 so 7 years so far, I'm a bit too tall for my weight class at 6 foot 1 but trying to fill out by changing my diet and eating properly and adding more calories. I started 7 years ago at 82.5kg best equipped comp lifts were squat 220kg, bench 135kg, deadlift 250kg and that was in 2004. I moved into the 90kg class 2006 and best equipped lifts at 90kg were squat 255kg, bench 160kg, deadlift 305kg the bench and deadlift were 2007 and the squat was 2008. I did'nt do any equipped comps last year due to other commitments like work and family. I did do an unequipped comp last July 2009 and intended to lift at 90kg again, I did'nt make it though as weighed over weight by 1.3kg at 91.3kg, so had to lift at 100kg class  my first taste of unequipped I squatted 215kg with maybe another 5kg in the tank, benched 130kg missed 135kg due to shoulder injury, and deadlifted 286kg. I tried to train for the equipped comp coming up this month but burnt myself out by training equipped too soon, I was doing well in my squats and deadlifts but bench has suffered due to that shoulder injury coming back and I've been in constant pain since October. I cannot bench flat at all. I work around the injury by doing the movements that don't seem to annoy it, so can only do incline barbell bench, decline barbell bench with close grips and all overhead presses, so at least I'm still able to work delts and triceps hard. and incline and decline still gives chest some work. I want to concentrate unequipped and get the shoulder healthy to bench again in the future. I know what's wrong it's just cash for enough physio sessions, been treating it myself as much as possible in between paydays lol! My trainiing style is plenty of practice with volume at the main lifts, I'm a perfectionist and very technical with my form, otherwise there's no point as I've got a great pull and ok squat and a crap bench, I need to keep the good lifts increasing and pull up the bad one. I'll try to post every session: MON SQUAT: warmups then 2x5x155kg deep and no belt, 5x3x172.5kg legal depth and no belt. (trying as long as possible no belt for core) Standing military presses: warmups then 2x5x67.5kg, 5x3x75kg (instead of bench) T-bar rows: 50kgx12 and 60kgx12(not loads of weight but that's not the point as I'm using these in ultra strict form to help shoulder capsule and infraspinatus which is the injured area, doing these seem to provide relief for a day afterwards) My split is as follows: Tues Squat: as per program at moment 2x5, 5x3 bench: as per program at moment 2x5, 5x3 (however might be overheads/incline/declines, just rotating) Then accessory work time permitted (rotators/core/grip/upper back/triceps) Thurs front squats: as per program at moment 2x5, 5x3 bench: as per program at moment 2x5, 5x3 (however might be overheads/incline/declines, just rotating) Then accessory work time permitted (rotators/core/grip/upper back/triceps) Sat deadlifts: as per program at moment 2x5, 5x3 bench: as per program at moment 2x5, 5x3 (however might be overheads/incline/declines, just rotating) Then accessory work time permitted (rotators/core/grip/upper back/triceps) | ||
| SuperSteel101 | | ... | 17-03-2010 @ 21:34 |
 over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | Good to see you on here buddy! For those of you who don't know Ross (and as you might have guessed from the numbers he stated above) his deadlift is superb! Watching him easily pull weights every Saturday that I myself find extremley challenging (or simply can't lift) is very impressive indeed! Anyways Ross, enough of me bigging you up, I'll see you Sunday at this comp! | ||
| Toby | | ... | 18-03-2010 @ 00:04 |
 Member 887, 337 posts SQ 0, BP 207.25, DL 0207.3 kgs @ 132.5kgs Eq | Nice to see you on here man, will be watching your journal! See you on Sunday at the comp. | ||
| Wiegieboard | | ... | 18-03-2010 @ 14:26 |
 as crimson as my last victims underclothing..... Member 899, 11368 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Post Edited: 18.03.2010 @ 14:42 PM by Wiegieboard Glad to see you on here Ross it's Neill.Will be following your blog even though I see you at training all the time haha. For everyone else,as Ross stated, he sticks to strict strict form and like Allen mentioned his deadlift is insane to watch. It's like viewing a switch clicking on and off between the bottom position of the lift and the top position and witnessing this velocity is pretty much the reason that I started speed training. I'm not a strong guy myself, but watching lifters like this especially on the deads, inspires me to go back week after week. Again, glad you've started the blog dude. | ||
| Lurkio | | ... | 18-03-2010 @ 14:53 |
 as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235600.0 kgs @ 108kgs UnEq | Welcome aboard Ross. | ||
| maca | | ... | 18-03-2010 @ 17:04 |
 Member 1224, 652 posts | hey ross how you doing m8t? its marc mcaloon. i just joined the forum this week as well. what comps are you doing this year? i was going to do the districts purely for raw bench and deads practice but im competeing in the units 1st timers strngman 2wks l8tr so ive decided to give it a bye! i havent squatted since b4 xmas due to injury im dreading getting back into it. i will start squatting after 1st timers. my aims this year is to get in top 3 scottish unequipped but my sqts are pish i'll just have to wait and see wot happens | ||
| Ross_Harkins | | ... | 18-03-2010 @ 19:39 |
Cleverer than YOU Member 1228, 1046 posts | SuperSteel101 said:Good to see you on here buddy! For those of you who don't know Ross (and as you might have guessed from the numbers he stated above) his deadlift is superb! Watching him easily pull weights every Saturday that I myself find extremley challenging (or simply can't lift) is very impressive indeed! Anyways Ross, enough of me bigging you up, I'll see you Sunday at this comp! Thanks Alan, I just need your bench and I'll be sorted then....yeah right!  I'm looking forward to the comp on Sunday to see what the other guys are doing, see you there! | ||
| Ross_Harkins | | ... | 18-03-2010 @ 19:41 |
Cleverer than YOU Member 1228, 1046 posts | Toby said:Nice to see you on here man, will be watching your journal! See you on Sunday at the comp. Hi Toby, Are you going ahead and doing this comp? I'll be there if you need help anyway, see you there. | ||
| Ross_Harkins | | ... | 18-03-2010 @ 19:49 |
Cleverer than YOU Member 1228, 1046 posts | Wiegieboard said:Glad to see you on here Ross it's Neill. Will be following your blog even though I see you at training all the time haha. For everyone else,as Ross stated, he sticks to strict strict form and like Allen mentioned his deadlift is insane to watch. It's like viewing a switch clicking on and off between the bottom position of the lift and the top position and witnessing this velocity is pretty much the reason that I started speed training. I'm not a strong guy myself, but watching lifters like this especially on the deads, inspires me to go back week after week. Again, glad you've started the blog dude. Thanks mate for the kind words, it's the only lift that feels natural, just need to get a stronger core for my squat and get over the shoulder injury for the bench. This injury is a nightmare, I've had it so long I'm used to the constant pain that I switch off and block it out except when sleeping or in the first few warmups sets at training, I'm using my physio in East Kilbride who is a physio to Glasgow warriors rugby team only oncce a month as it's a lot of dosh, however I decided to book via occupational health at work and it's free, first appointment is tommorrow so will let you know if it's a lot of pish or not plus gets me off the phones for an hour so two birds killed with one stone and all that! I'll be training on Saturday then will see you at the comp on Sunday spotting and loading | ||
| Ross_Harkins | | ... | 18-03-2010 @ 19:57 |
Cleverer than YOU Member 1228, 1046 posts | maca said:hey ross how you doing m8t? its marc mcaloon. i just joined the forum this week as well. what comps are you doing this year? i was going to do the districts purely for raw bench and deads practice but im competeing in the units 1st timers strngman 2wks l8tr so ive decided to give it a bye! i havent squatted since b4 xmas due to injury im dreading getting back into it. i will start squatting after 1st timers. my aims this year is to get in top 3 scottish unequipped but my sqts are pish i'll just have to wait and see wot happensHi Marc good to hear from you, how are you and and your training partner doing, been a while probably since september or Novemeber since I saw you both, You also had a shoulder injury but still benched big, I remember you had it taped up with medical tape and the shoulder held up well. What treatment did you get for your shoulder and how do you use the tape, Your problem looked to be the front I'm guessing supraspinatus, mines the rear the infraspinatus (hope I've got these the right way round?) wondering if I can tape mine up and if so how? Good luck at the strongman comp, let me know how you did. And remember how John Wayne walked when you get out of bed the day after squatting first time in months!! I'm sorry to see your not lifting on Sunday as watching your raw bench progressing was very impressive! | ||
| maca | | ... | 18-03-2010 @ 21:23 |
Member 1224, 652 posts | Ross_Harkins said: Hi Marc good to hear from you, how are you and and your training partner doing, been a while probably since september or Novemeber since I saw you both, You also had a shoulder injury but still benched big, I remember you had it taped up with medical tape and the shoulder held up well. What treatment did you get for your shoulder and how do you use the tape, Your problem looked to be the front I'm guessing supraspinatus, mines the rear the infraspinatus (hope I've got these the right way round?) wondering if I can tape mine up and if so how? Good luck at the strongman comp, let me know how you did. And remember how John Wayne walked when you get out of bed the day after squatting first time in months!! I'm sorry to see your not lifting on Sunday as watching your raw bench progressing was very impressive! my shoulder is good thanx ross, yeah your right mines was the front of the shoulder not sure of the medical name i used hot cold treatment before and after training and even just sitting around the house i was iced up all the time! on the day of the comp i bought a heat pack a got robert to tape around my shoulder, i used a few different creams(for pain) then just b4 the warm up i stuck the heat pad on to warm up my muscles and wore it through out the comp. afterwards i iced up, it seemed to work 4me. i hope your shoulder heals soon ross but it dosnt really matter you dont need the bench with that might deadlift youve got all the best m8t. | ||
| stephen | | ... | 19-03-2010 @ 00:14 |
knows some really strong guys Member 323, 1436 posts SQ 305, BP 200, DL 285790.0 kgs @ 105kgs Eq | Alright Ross good to see you on here, I will read your journal with interest. Get that bulk on & never mind the 90's, a big guy like you should get upto the 110's...just imagine your lifts then.  Pity your not doing the districts. What about Stevie? Could have another POA v KAWLC show down again?  | ||
| Ross_Harkins | | ... | 19-03-2010 @ 19:02 |
Cleverer than YOU Member 1228, 1046 posts | maca said: my shoulder is good thanx ross, yeah your right mines was the front of the shoulder not sure of the medical name i used hot cold treatment before and after training and even just sitting around the house i was iced up all the time! on the day of the comp i bought a heat pack a got robert to tape around my shoulder, i used a few different creams(for pain) then just b4 the warm up i stuck the heat pad on to warm up my muscles and wore it through out the comp. afterwards i iced up, it seemed to work 4me. i hope your shoulder heals soon ross but it dosnt really matter you dont need the bench with that might deadlift youve got all the best m8t. I know I'll never have a huge bench, but I'd like to work towards 150 in a year or 2 as I think that's achievable for me, even with orangutang arms and half a rhs pectoral.I get a lot in the shirt as my triceps are very strong, it's my bottom half tha's weak, need more upper back and external rotators and delts as never have a problem getting the bar off the chest first couple of inches so chest is also alright. Will try that hot and cold idea after a time, mine is def infraspinatus as orthopaedic guy confirmed it today got ultra sound on it! | ||
| Ross_Harkins | | ... | 19-03-2010 @ 19:06 |
Cleverer than YOU Member 1228, 1046 posts | stephen said:Alright Ross good to see you on here, I will read your journal with interest. Get that bulk on & never mind the 90's, a big guy like you should get upto the 110's...just imagine your lifts then. Pity your not doing the districts. What about Stevie? Could have another POA v KAWLC show down again? Yes I need to put a heck of a lot more weight on for the 100's as was wee bit light last time at 91kg, will just eat all the crap of the day. yeah shtevie is doing the districts, expect a new him....slimline stevie at 82.5kg now!! and you can see an ab  I'll be loading, are you also lifting? | ||
| stephen | | ... | 19-03-2010 @ 19:28 |
knows some really strong guys Member 323, 1436 posts SQ 305, BP 200, DL 285790.0 kgs @ 105kgs Eq | Ross_Harkins said: Yes I need to put a heck of a lot more weight on for the 100's as was wee bit light last time at 91kg, will just eat all the crap of the day. yeah shtevie is doing the districts, expect a new him....slimline stevie at 82.5kg now!! and you can see an ab I'll be loading, are you also lifting? Aye eat everything in sight and blast through the 100's into 110's!. Will be interesting to see how Stevie performs at 82.5's. I'll be lifting in the 100's again. | ||
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