rev210

awesome effort. You went up in weight and reps.

By the looks in his deadlift vid , Martin has a very strong upper back as well. He finishes the deadlift movement with some good power in the top range. That strong upper back is likely one good reason his bench is solid despite long arms.

The back workout was effective, I am smashed today .... Doh.

It's still possible for someone to do 28+ today. Come on people , you can't let the almost 40 dude win. Yeah the PTC is in Malaga which is much closer than Muscle Pit. I am thinking that might be a good place to go. I really want to learn the techniques to lift right and address the strength imbalances I have. Its more important for me to get that right before training hardcore for strength or comps. I believe that the efficiency of lifting right is actually a great way to safeguard the body for the long term and thats what I am after.

Ha ha... yes gheto weights. It's not so bad if I have to travel a bit further in the ROM I suppose, it's all about giving my back a good workout. I think I irritate the missus as I am pinching all the weights to stick on the bar and then forgeting to put them all back. I think she is keen for me to go to the gym ha ha..

No never competed . I did some lifting/training when I was 30 , with some silly idea of getting ready to do some track and field.. Never did get round to it(track). I was only going to a regular gym that happened to have a decent lifting setup. Was training by myself at the time so learned what I could. I got pretty strong, didn't realise it at the time. I was about 80 something kilos , I can't actually remember the deadlift weights but, I was squating sets of 250kg (235 on the bar) for 5-6 rep sets. I have some pics from back then , with some heavy equipment based lifts. Had not done any deads since then. This last deads session is only my second since then. Did some training with some friends a few years back but, no deads or squats in that program (shock horror). Got sick a few times in the in between years and lost losts of weight. Plenty of it from the legs. To correct the confusion I worked with Henry at Xerox (we talked about the comps and training alot) but, haven't trained with him yet.Kept putting it off. Sent a few people his way and figured more recently I would make an appearence once I am ready. I believe I have lots to learn since I have never been coached on lifing properly in my view. definately like to see if I would be any good at the comp side of things looks like fun.

27 on my last set of todays workout. Super set my Deads with Wide grip pullups. Left arm/wrist injury flared up from the pullups prevented me from going on. http://www.youtube.com/watch?v=Iaz6M_fewsM

todays activity; All day at amuzement park with the 4 kids.... Water slides , lots of waiting. Evening Back workout Bent over barbell rows. 12x (110kg) 10x (110kg) 8x (120kg) deads super set with wide grip pull ups. 12x pull ups 20x 145kg + 12x pull ups 20x 145kg + 12x pull ups 27x 145kg with vid below + 8x pull ups http://www.youtube.com/watch?v=Iaz6M_fewsM

when is the operation dude?

todays activity; 5hrs at Yanchep Lagoon. Lunges with dumbells / super set with 20x squats (no weight) 20x 50kg 15x 50kg 15x 50kg 15x 50kg Stretching

Hope you enjoy the day. It will be worth it for sure. When you go back to the gym consider how important those small rotator muscles are and take some time to make them strong too. Lots of people hurt them ( including me in the past). But, this injury can be a great opportunity to tweak the muscle 'balance' in your weekly program. Something else to add , if you don't already do it, practice 'scapular retraction' when you are doing pressing movements. It means pulling your shoulders back and down and holding them in place by squeezing the shoulder blades together. Hold this position when you are doing shoulder pressing movements. Why? because in this position shoulders are strongly stable. You are going to keep getting better all the time , learning about your own body and it's limits. Then training out weakness.

todays activity; 1hr surf Back extension Dumbell rear delt raises. (On back extension. Performed with back/core held) 15x (15kg) rear delt dumbell raises 15x (17kg) 15x (17kg) 15x (17kg) 10x (22.5kg) 10x (22.5kg) Cuban press Barbell 10x 10kg 10x 10kg 10x 10kg 10x 10kg Internal rotations with band (rotator cuff) 3 set 10 reps External rotations with band 3 set 10 reps

today rest appart from a quick go at clean and strict military press of 125kg (stupid impulse). I cleaned it fine but, my left wrist injury and pain wasn't helping me half way up so failed. I think I will completely drop the heavy pressing till I have my injury up to speed. I am focusing on my shoulder girdle even more going forward so once I go to shoulder and bench press it will be pretty solid.

yesterdays activities; 30 min swim in ocean. 2hr mountain bike trail ride

He just scared you so that so he can beat you and make sure he controls the next challenge.... I don't think it's the reps over 5 you 'hate' , so much as the rest in between sets that your oldman-itis 'likes'. After all , add those 5 rep sets up and you may as well just keep going for 15-20 in a row? ha ha.... just do it and compete . It's more win!

Chuck Norris style

Turn your hand to have the thumb face down to the ground. raise the arm and put some resistance on the arm using the other one. If you feel some pain on the top of the shoulder you have the rotator cuff issue. Rest and ice , is what you need initially as suggested. A good active release massage (which may hurt alot) and icing might see you right to go for a ride pending the physio's ok. depends how bad it is.

activity today. 30 min ocean swim x 2 (morning & afternoon)

you are right. I thought he was talking about too high vs normal. My vids are on the bit too high side to work my back more , I remember going a lower when going for heavy lifts but, still not squat level. At least that's what I remember doing been a long time. I'm not ready to go real heavy again yet.

No. High puts stress on lower back more.

Dude you didn't turn blue so I reckon you had more in there ha ha... Give it another go next week for 25 mate. The lawn (such that it is) is the only place I can do them as the patio is paved. Sunshine, bare feet and soft grass isn't so bad really ha ha....

Solid. You looked as though you had several more reps in there dude, did your grip fail or something?

is that 1.5x BW ? thats crazy reps

I found my video of my second set of 20 reps, on my phone actually worked. It saved it in a different folder. http://www.youtube.com/watch?v=rZkWE6sO2Kw

You can do it !!!