Author Topic: Training for Autumn Apocalypse in NJ, and 1605lbs.  (Read 43072 times)

Online AlexanderOmand

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Training for Autumn Apocalypse in NJ, and 1605lbs.
« on: September 05, 2013, 11:08:57 AM »
Der Alta's "Road to recovery, and a Quest for 1600lbs."

I figure it's about time I get held accountable to the standards I've set.  So begins the journal as I recover from a ligament tear in my back, and continue my quest to Total 1600lbs in a Powerlifting Meet.

Goal:
Before I turn 45 (a bit more than 4 years from now), I want a 7 plate deadlift, a 6 plate Squat and a 350lb Bench Press.  That will account for a 675lb Deadlift, a 585lb Squat, and a Total of 1610lbs. 

Current Best on a Platform is a 505lb Squat, a 305lb Bench, and a 590lb Deadlift, for a total of 1400lbs. RPS CT State Champhionship, at the Europa Expo, June 29th, 2013.

Road to Recovery.
On August 10th, 2013, I competed in the Revolution Powerlifting Syndicate "NY State Championship powerlifting meet".  On my final Bench Attempt, I went for 315lbs. I hit my sticking point, and couldn't get the lift. The spotters grabbed the bar, but not in sync. This unloaded one side of my body and over tensioned my lower back causing it to tear a ligament.

This is a video of that moment.
DA Back tear


This has set me back a few months, and I've had to drop out of my previously planned RPS Power Challenge: Boston in October. As it stands, my next Meet with be the RPS Rhode Island Event, in March, or the RPS NY Meet (Rochester) in April. 
« Last Edit: May 10, 2017, 10:14:04 AM by Deralta »
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #1 on: September 05, 2013, 11:15:03 AM »
Last night, was Chest.

I was at the gym assisting a buddy who's competing in October. I'm helping with getting him in and out of the shirt, and handoff/racking.

While assisting him, I timidly tested out 135lb bench.  Feet up on the bench, back was flat and relaxed. Easy unrack and smooth paused bench for 3.  I could feel lower back tightness and the dull ache telling me it was enough.  This is going to be a long road back.

Tonight, is light cardio, and biceps/triceps. As much as my back can stand.  I have a massage scheduled for Friday evening, as well, as I had one this past Tuesday night.
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Offline doughnutgut

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Re: Road to Recovery, and 1600lbs.
« Reply #2 on: September 05, 2013, 11:20:22 AM »
In for this journey big guy. Not gonna watch the vid because hearing your post is enough for me to feel the pain you are holding. Good luck with the journey and anticipate a lot from this blog..


Online FLEX

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Re: Road to Recovery, and 1600lbs.
« Reply #3 on: September 05, 2013, 12:24:15 PM »
In on road to recovery.

Let's get this shit done, Alex.
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Join the Ranks!  http://www.powerliftingwatch.com/yearly-rankings

Offline deerslayer

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Re: Road to Recovery, and 1600lbs.
« Reply #4 on: September 05, 2013, 01:10:41 PM »
Looking forward to seeing your progress!
You may be a beast, But I'm a fucking animal!

You must show no mercy.....nor have any belief whatsoever in how others judge you..... for your greatness will silence them all-
"The Ultimate Warrior"

Proving people wrong is something I do on a daily basis-
"Mark Bell"

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #5 on: September 06, 2013, 01:15:43 PM »
Last night, was the Gun show. I was hesitant to push anything heavy, but managed a good session.

Biceps
Seated dumbell Bicep curls.
25lb, 20 reps
35lbs, 15 reps
45lbs, 10 reps
55lbs, 6 reps.

I found with these, that I have to keep my cor semi tight, and no swaying, as I could feel my lower back trying to stiffen.

Barbell Preacher curls
40lbs, 15reps
60lbs, 12reps
80lbs, 7 reps

Standing Barbell curl
95lbs, 5 reps.

Stopped at that, as I could feel that as the weight moved, my back was bordering on too much tension.

Triceps
Close grip bench press
I did these with my feet off the ground, to avoid undo pressure on my back.

95lbs, 20 reps
135lbs, 15 reps
185lbs, 10 reps.

Didn't go heavier, as I was unsure of my balance with heavier weight.

Prone Dumbell Nose breakers. (same as Barbell, just better extension. Full lockout down to touch shoulders)
30lb dumbells, 12 reps
40lb dumbells, 9 reps
50lb dumbells, 7 reps.

Called it a night at that, because I'm not looking to push it yet.

I am confident that given two months, I'll be back on track, and by spring time, I'll be pushing beyond my previous PR's.
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #6 on: September 09, 2013, 10:21:00 AM »
Leg Day.

Still very tentative as to how much I can push my self.

Started out with 10 minutes of Treadmill Cardio.  I found that I haveto slow it down from my normal pace, and I can't jack the incline up either. 

Leg Extensions, super Setted with Leg Curls.

I can easily manage the high rep/low weight exercises, and that's what I did.  4 sets in total, working from 30x30 down to 80x6 for each.

Then I attempted Squats. Smith Machine, as i wanted to be able to get out if I needed to.  With just 95lbs, I found it putting pressure on my back.

Last, was Leg Press.  managed two sets, 50lbs, and 90lbs.

THis is going to be a long and miserable rehab.
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Online ljimd

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Re: Road to Recovery, and 1600lbs.
« Reply #7 on: September 09, 2013, 01:13:29 PM »
Wish you best with that rehab man.

Offline jediokie

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Re: Road to Recovery, and 1600lbs.
« Reply #8 on: September 09, 2013, 09:29:48 PM »
In, good luck, don't go too fast but don't go too slow.
This is all too reasonable. It will end in tears.

Current PR's
Deadlift 525
Squat 455
Bench 335
OHP 235

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #9 on: September 12, 2013, 02:50:06 PM »
I managed a bench set yesterday after assisting my buddy Nick as he preps for the RPS October Power Challenge.

135lbs for 12.  Big step, in that there was no pain in my back, even with a relaxed arch.  The pain has subsided completely through out the day, so I'm happy with that.  Tonight, after various chores, I'll be hitting the gym for an arm workout.  We'll see how Close Grip bench press plays out.

As for my buddy, here's me spotting him on Monday and Yesterday.

5 Weeks out RPS Power Challenge Boston
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Online FLEX

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Re: Road to Recovery, and 1600lbs.
« Reply #10 on: September 12, 2013, 03:42:33 PM »
Steady as you go on the bench work.

Inspiring vid; thanks for posting.
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Join the Ranks!  http://www.powerliftingwatch.com/yearly-rankings

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #11 on: September 17, 2013, 10:02:26 AM »
Worked with Nick again last night, and I have some good news on my part.

Massage therapist noted yesterday, that the tear is healing. Considerably less pain, and better movement of the ligaments.

Nick hit the squat rack and worked low rep sets up to his opener, and second attempt. The weight is fine, it's just depth that will hit him.  His last set was 635lbs, with a reverse band. In other words, 635 at the top, 585 in the hole. 

Just to measure myself, considering I've been off the gas for 5 weeks, I decided to see how that weight felt. Threw on my belt, and with no warmup, stretching, or wraps, I unracked 635lbs, and walked it out for a 15 count and reracked it.  It didn't feel as heavy as I expected it would.  In addition, no pain from my injury or this morning. 

Another 4 weeks of rest, then light weights to build up to training heavy beginning in late December/Early January.
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Offline Lola

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Re: Road to Recovery, and 1600lbs.
« Reply #12 on: September 17, 2013, 10:40:09 AM »
OUCH!!!! Glad you are on the mend...

in :D

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #13 on: September 20, 2013, 01:02:40 PM »
Triceps last night. Was supposed to get Bi's done to, but time ran short.

Warm-ups done, I hit the Bench for Close Grip Presses.

Bar x 10
95lbs x10
135 x 10
185 x 10
205 x 10
225 x 6

Over head Cable press
50 x 15
70 x 12
80 x 10
90 x 8
100 x 4

Cable Pressdown
100 x 6
120 x 4
130 x 3

Short easy night.

Not back in to the gym until Monday night.
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #14 on: September 24, 2013, 10:43:09 AM »
It was a good Chest Session last night, but short. 

As per my usual workout, I spend 10 minutes on the the treadmill to get the blood flowing.  This was a bad idea. I usually crank it up to a 5.5 or 6 incline, and 2.9/3.1 mph for a speed.  I started low and slow with a 3.o incline and 2.4mph.  3 minutes in, I could feel the pressure on the ligament tear.  Over the next 7 minutes, I kept dropping it and slowing it. at 10 minutes, the  incline was 0, and the speed was 1.8mph.

I wasn't hopeful for a good Chest Day.  Hit it anyways, as I knew that I've got to keep going, or I'll lose focus.

Barx10
95x10
135x10
185x10
205x10
225x6

And I was happy. I was able to eliminate any leg drive, and keep my lower back relaxed while benching.  This was nothing but Chest, shoulders and tri's.  This injury and relaxed lifting period has the potential for me to come back stronger than before.  Also, I've been off the Gas for more than a month, which means I'm holding onto my strength gains.

Next up, was crossovers. I'm picking exercises that I don't need my lower back for.

30x25
40x25
50x20
70x15
80x10
100x6

And that wrapped my night.

Simple effective, and my chest is sore this morning. :)

Recovery is underway.
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490