IPF lifter
Coming back from back injury.
23 years old
Best IPF competition lifts (age 20, 2004):
Squat: 534 lbs
Bench: 385 lbs
Deadlift: 540lbs
Total: 1455 lbs @ 194 lbs
Goals for this year:
Raw
Squat: 441 lbs
Bench: 374 lbs
Deadlift: 507 lbs
IPF gear:
Squat: 551 lbs
Bench: 441 lbs
Deadlift: 551 lbs
Or at least do a meet again 
week 1
10 min. walking
Squat:
198 215 231 231
8 6 6 6
Close grip benchpress (feet in the air):
176 193 209 226
8 6 6 5
Close grip benchpress w/ 3cm board:
231 248 264
5 4 4
Dips w/weights:
1x8Bw
3x6+44,55,66 lbs
w/weight:Superset
Dips + Overhead Tri.ext. with rope:
3x8*bw + 88 lbs 3x8
Deadlift standing on boxes w/wide grip and straps:
220 242 275 275
6 5 5 5
Facepulls:
3x12
Day 2:
Benchpress (feet in the air):
176 209 226 237
6 6 5 4
dumbbell benchpress (hammergrip):
71 93
5 5
Core: 2-3 exercises
Day 3:
walking 10 min.
Squat:
171 182 198 209
6 6 5 5
Good morning:
121 127 138
6 6 6
medium grip benchpress(feet in the air):
170 181 (198 204 209)
6 5 (4 4 4)
Incline bench
w/dumbbells: (66 71 77)
(5 5 5)
Pushups 44 44 44
w/weight: (8 8 8)
Lattrowing: (198 198 198)
(8 8 8)
(Superset)
Deadlift standing on boxes:
253 292 314
5 5 5
Pulldown wide grip:
220 220 220
10 10 10
Day 4:
Walking 10 min.
Box squat with pause:
159 171 187 187
8 6 6 6
Leg curl:
5x7
Medium grip benchpress (feet in air):
171 182 209 226 237
5 4 4 3 3
Military press:
104 116 121 132
8 6 6 5
Pushpress:
126 149 160 165
5 5 4 4
Lateral side raises (forehead against inclinebench):
3x8
Stiff leg standing on boxes:
193 209 226 242
8 6 6 5
The rest of the program follows the same setup.
Starting out safe, with a very little workload in squat and deadlifts. Doing a bit more work in the benchpress.
The weights are adjusted after 1rm at 330 lbs in squat, 342 in bench and 463 in deadlift. All lift are done without belt, knee wraps or any other kind of gear. I am trying to strengthen my core in this phase and correct my horrible squatting technique.
Hopefully benching with feet in the air will strengthen my shoulder and chest a bit. Even with feet up i strive to arch just a little to protect the shoulders, but not so much that it can cause harm to my back (in competition I arch a lot).
The rest of the program follows the same setup.
Starting out safe, with a very little workload in squat and deadlifts. Doing a bit more work in the benchpress.
The weights are adjusted after 1rm at 330 lbs in squat, 342 in bench and 463 in deadlift. All lift are done without belt, knee wraps or any other kind of gear. I am trying to strengthen my core in this phase and correct my horrible squatting technique.
Hopefully benching with feet in the air will strengthen my shoulder and chest a bit. Even with feet up i strive to arch just a little to protect the shoulders, but not so much that it can cause harm to my back (in competition I arch a lot).
Best of luck in your comeback. Itās tough to get back into things after an injury, so I applaud your desire to return to the game. Just be careful with benching with your feet in the air. Dumbbell pressing and overhead pressing will go a lot further toward strengthening your chest and shoulders than benching in such an unstable position. Keep us posted!
[quote]ultimatethor wrote:
Best of luck in your comeback. Itās tough to get back into things after an injury, so I applaud your desire to return to the game. Just be careful with benching with your feet in the air. Dumbbell pressing and overhead pressing will go a lot further toward strengthening your chest and shoulders than benching in such an unstable position. Keep us posted!
[/quote]
Thanks 
I try to get myself into an stable position on the bench even with my feet in the air. Since i arch a lot when doing heavy benching and competitions, i feel that my chest is getting a lot of good work from benching with feet in the air. My chest is really lagging and i am seeing some progress after only a few weeks of benching with feet in the air.
I will monitor my how my shoulders feel and switch to more dumbbell lifting if they start to ache
will keep you posted
[quote]cheeta wrote:
Just droping in and saying hi to you neighbour 
workouts are looking good :)[/quote]
Thanks a lot
Nice to a friendly, and very easy on the eyes, neighbour in here 
Will post update from week 3 later today.
Here is a film from my latest meet.
I din`t train towards this meet, but wanted to land a big bench. Got close to getting a PR
End results in lbs:
242/397/490
Bench with shirt squat/deadlift raw. The squat was just to get my result registered
good luck
[quote]robo1 wrote:
good luck[/quote]
Thanks a lot
I am currently in week 3, will post some of the workouts later.
Personal best in close grip benchpress yesterday
330 lbs x 2 
Today i went cross country skiing for 3 hours, don`t think i will train anymore today
Good luck man! Always good to see a fellow PL on here. May I ask, are you coming back after an injury or just some time off?
Iām guessing a shoulder injury since you talked about using DBās more if your shoulder started hurting.
yes; what type of injury are you coming back from?
[quote]CrewPierce wrote:
Good luck man! Always good to see a fellow PL on here. May I ask, are you coming back after an injury or just some time off?
Iām guessing a shoulder injury since you talked about using DBās more if your shoulder started hurting.[/quote]
[quote]B rocK wrote:
yes; what type of injury are you coming back from?[/quote]
Thanks.
I have raptured(?) 3 discs in my lower back(dont know the english term for it, so it might be called something else :p). Since this accident, which happened at worm ups for the 2004 nationals (age 19 at the time), my back has not been the same. I have made progress in the squats, but thats mainly adjustments in the gear and technique. The bench of course was not affected by this incident so i have made progress there as well. But the deadlift havent been better then it was at age 19ā¦
It has only gotten worse.
At at that point I had only trained after a powerlifting program for a total of 12 weeks! I had been a member of a powerlifting club for 3 years before this, so I had some experience of course.
I do train with blast straps for the core and other core exercises but i should probably put more emphasis on it
Im sure it would help a lot.
For the most part of 2005 and 2006 i was out with shoulder injury as well. But that was just inflammation, so with a little bit of brain work i could have liftet that whole timeā¦
Picture to illustrate the squatt incident.
Didnt use locks on the bar. So at the bottom of the squat, just before coming out of the hole, the weights dropped of the bar. 30 minutes later i couldnt even bend my head to look down.
[quote]cheeta wrote:
so neighbour, when are you planing on doing your next meet?
I wish i could go cross country skiing for 3 hours!! Our snow is getting rained away 
its sooo sad :([/quote]
The nationals are between 18.-20. April, i hope to do this meet raw. Hopefully i will do 441/353/507 in the 198 lbs weight class
I suck at Cross country skiing
This was actually my second ski trip in 10-12 years
I currently live in Norway`s skiing capitol, Lillehammer.
The conditions here for skiing are perfect
really sweet.
WEEK 2
DAY 1
10 min. walk
Squat:
198 x 8, 215 x 7, 231 x 6, 248 x 5 x 2
*high bar, no belt
Close grip bench press w/feet in air:
176 x 7, 193 x 6 x 2, 209 x 5, 226 x 4 x 2
Close grip bench press w/1,57 inch board:
209 x 5, 248 x 4, 281 x 4
Dips:
1x8 bw
3x6 +66, 77, 77 lbs
Superset
Dips+overhead tri.ext. with rope:
Bw 3x8 + 77 lbs 3x8
Deadlift wide grip standing on box with straps:
275 x 7, 303 x 6, 325 x 6, 347 x 6
Facepulls: 3x12
DAY 2
Bench press with feet in air:
176 x 5, 193 x 5, 209 x 5, 226 x 4, 237 x 4
Bench press w/dumbbells:
71 x 5, 82 x 5, 93 x 5
*supposed to do some cardio on this dayā¦
DAY 3
10 min. walk
Squat:
198 x 6, 215 x 6, 231 x 5, 248 x 5 x 2
*high bar. No belt
Good morning:
121 x 6, 127 x 6, 138 x 6
Bench press w/medium grip and feet in air:
171 x 6, 182 x 6, (198 x 5, 209 x 5 x 2)
Incline bench press w/dumbbells:
(66 x 6, 71 x 6, 77 x 6)*
Weighted push ups:
(44 lbs 3 x 8)*
Lat rowing:
(198 3 x 8)*
*(SUPERSETS)
Deadlift standing on box:
253 x 6, 292 x 6, 314 x 6
Pull down w/wide grip:
220 3x10
DAY 4
10 min. walk
Squat to box with pause:
160 x 8, 171 x 6, 187 x 6 x 2, 198 x 5
*high bar. No belt
Leg curl:
5x7
*only one leg holding in eccentric phase
Bench press w/medium grip and feet in air:
171 x 5, 182 x 4, 209 x 4, 226 x 3
Bench press w/medium grip and 1,57 inch board:
259 x 4, 297 x 3
Military press:
104 x 8, 116 x 6, 121 x 6, 132 x 5
Push press:
127 x 5, 149 x 5, 160 kg x 4, 165 x 4
Lateral raises (head resting on incline bench): 3x8
Stiff leg standing on box:
193 x 8, 209 x 6, 226 x 6, 242 x 10
WEEK 3
DAY 1
10 min. walk
Squat:
198 x 8, 215 x 6, 231 x 5 x 2, 248 x 5 x 2
*high bar. No belt
Chins:
1x5 bw + 44 lbs
1x3 bw + 66 lbs
1x5 bw
1x6 bw
Dips:
3x6* 66 lbs
Superset
Dips + Tri.ext:
bw 3x8 + 38 lbs dumbbells 3x6
Deadlift w/wide grip standing on box with straps:
220 x 6, 242 x 6, 259 x 5, 275 x 5, 297 x 5
Facepulls: 3x12
DAY 2:
Close grip bench press:
176 x 5, 220 x 3, 264 x 2, 308 x 2, 330 x 2 PR
*that`s it. Just tried to impress some guys in my class. Impressed my self at least
DAY 3:
3 hours of cross country skiing.
Bench press with new shirt (TITAN F6 size 44. Damn it was tight!):
375 x 2 * 1,57 inch board
396 x 2 * 1,57 inch board
375 2x1
Comment:
I always push the weight straight up from the chest with the shirt on and therefore I loose all the bar speed and help that the shirt offer. Plus the shirt was really small! Difficult to lift with.
Not the best time for benching with shirt anyways! The skiing and heavy bench from the day before had taken a lot of strength.
My older shirt is still better. But i hope to stretch this new one a bit and lift 440 lbs this year.
Week 3
Day 4
10 min walk
Squat:
176 x 5, 220 x 3, 264 x 3, 297 x 3, 319 x 1*w/belt
*high bar, no belt
Squat to box w/pause:
220 x 5 x 3
Military press:
110 x 5
154 x 4*actually kind of a PR
132 x 5 x 2
Push press behind the neck w/full squat:
110 x 6
132 x 3
154 x 3
*first time I have tried this.
Leg curl:
4x8
*one leg holding in eccentric phase
Chins:
3x5*last set behind the neck
Bench press w/feet in air:
176 x 3
242 x 3 x 6
264 x 1
286 x 1
Bench press w/dumbbels (hammergrip):
71 x 8, 99 x 5, 66 x 8
Stiff leg standing on box:
176 x 8
242 x 3
286 x 3
297 x 4
319 x 5
*stop the bar about 1 inch before touching ground.
Chins:
2x5+22 lbs
1x5*behind the neck
Frenchpress w/dumbbells:
44 lbs dumbbells: 1x12
Dips:
1x12
1x8
Push down w/rope:
2x8
Biceps: 4-5 sets
Comment:
This workout felt great. I think my squat technique is improving, hard to say since i train on my own now. Feels a bit awkward squatting with pause. I am not breathing in correctly when i don`t use a belt. Have been using belt on all squats and deadlift since injuring my back. So I need to focus a lot on breathing in and keeping my core tight.
Tried belt on one set of squats today, to keep track on my progress. I wanted to know if lifting without a belt would only make me stronger without the belt. Luckily that was not the case at all
I think i easily could have done 10 reps with 319 lbs today with belt. For me that`s actually good
Week 4
Day 1
10 min walk
Squat:
198 x 8, 215 x 6, 231 x 5, 264 x 5
*high bar no belt
Frontsquat:
198 3x3
Close grip bench press w/feet in air:
176 x 8, 198 x 6, 226 x 5, 234 4 x 2
Close grip bench press w/1,57 inch board:
220 x 6, 248 x 5, 264 x 3+3*had to adjust the board
Deadlift w/wide grip and straps standing on box:
220 x 6, 242 x 6, 259 x 6, 275 x 6 x 2
Dips:
1x8 bw
1x6 bw + 35 kg
1x3 bw + 50 kg + drop set: 1x3 bw + 35 kg *the weights startet drifting and i lost my balance, therefore i had to drop some weight.
1x6 bw + 35 kg
Superset
Dips+overhead tri.ext. w/rope:
3x8 + 3x6
Facepulls:
3x12
Comment:
Not a very good workout. Lightweights of course, but struggling with the extremely bad equipment at my current gym
The dips are improving a bit. The best i have done is bw + 132 x 8. Nowhere near this yet. But in 5-6 weeks i will probably be able to do 3-4 reps on that weight. A year ago i couldn`t even perform them with bw.
Squat from todays workout. Form check.
[quote]cheeta wrote:
hey there just checking in on you hope all is wellā¦ we all hada a ālightā weight workout from time to timeā¦but if it werent for them the kick ass ones wouldnt be as kick ass
Venlig hilsen :)[/quote]
Takk for det
I cant remember my last kick ass workout:p Im gonna stick with these light workouts for another 3 weeks and after that i will start increasing the intensity for a short period before the nationals.
Hope to do them. But it all depends on how my form develops.
Liked the way you adjusted your gear by the way
Week 4
Day 2
Short bench press workout today:
Bench press w/1,57 inch board:
220 x 3, 286 x 3, 308 x 1, 308 x 1*without board
Bench press w/dumbbells:
110 x 3, 88 x 8 x 2 (weight pr. dumbbell)
hyper ext.:
1 x 10*10 sec. static hold on each rep
Abs:
Leg raises:
1 x 10
3 x 6
Biceps:
3 sets
Best of luck Prolapsus! Those are impressive lifts, and great workouts.
[quote]daddyzombie wrote:
Best of luck Prolapsus! Those are impressive lifts, and great workouts.[/quote]
Thanks a lot
Good luck with your workouts as well
To bad about that biceps tear 
Any new plans for competing? (I might have overlooked this info in your training log. If that the case; sorry)
I hope to speed up things after this 8 week start-up program.
The load will increase with 20% in both squat and deadlift. The bench will probably stay the same, maybe I will ad another day of benching.