I Like Deadlifts

Warming up the lower body/hips area with 3 sets of sled pulls with 50kg for a walk of 25 mtrs there and 25 mtrs back.

Deadlifts 3 x 10 @ 70kg

These reps are starting to get easier. Just having to work on keeping my butt down a little more. Plenty of speed off the floor just have to work bringing my strength and power up. Happy with them.

Bentover Rows 3 x 10 @ 50kg

Just got to work on controlling the weight on the way down a bit more. Can feel my back work on these reps so again getting the reaction from my body that I was looking for.

Lat Pulldowns 3 x 10 @ 100, 110, 120 Pounds

Getting better at these and I am really working on "locking" my lats down tight. Can feel the lats getting worked. Reps felt good and as can been seen weight was pretty light so worked up to a good weight. Hope to repeat it next week.

Dumbbell Rows 3 x 10 @ 20

Again good reps and getting a good workout for my back. The weight is probably a bit light and I will be going up next week. Nice reps with a lot of control both ways. Again I am looking for time under tension.

45 Degree hyper-extensions 3 x 10 @ 10kg

Good way to finish off the lower back and to keep things moving. Getting a good stretch at the bottom and am able to keep my back tight on the way up. I am only coming up to the point where the body is straight. I am not hyperextending the back past that point.

Big Bench's are still a little way off

A good way to warm up for bench's, using Hammer Hits to warm up the shoulders and chest. I am really starting to like this idea of using GPP work to warm up.

Benchpresses 3 x 10 @ 67.5kg

Using 1 4.3kg chain per side as well as a bit of weight. I have my own set of hooks that I can use to get a full deload and reload. Felt pretty good with a little speed but more just working on time under tension.

Incline Dumbbell Press 3 x 10 @ 20kg

Getting a little stronger on these as I can flick the weight over and control it a lot better than last week. Really good presses and this just felt like some good reps. Plenty of control and speed.

Floor close grip benchpress 3 x 10 @ 42.5kg

Lying on the floor and with 2 x 4.3kg chains over the bar. Weight is already starting to get a bit light but want to stick to the plan and not rush. All the reps felt good even though it was a bit light.

Tricep pressdowns 3 x 10 @ 36kg

These are getting better each time I do them. Getting a lot of activation from my left tricep over my right even though I am trying to press evenly with both arms. I put it down to that was the side that started everything last year it is behind a bit. Hopefully with synergy both triceps will get stronger together.

Obliques 3 x 10 with the No# 1 band Bottom to Top.

This is one of those exercises that could be a bit dangerous if done wrong for me. Took my time and pulled the band across the body and up. Holding the abs in made me slow down and I really got a lot out of this today. Happy, Happy, Happy.

Abs 3 x 10 with a green band

I am limited a bit to what I can do for abs but this is one of them. Did this standing and pulling away from the anchor point. By holding the abs in tight and crunching with my abs I got a lot out of this. Might have to keep this in for a while, Also might have to do some research on different different ab exercise's.

Oh to be able to squat big again

What a good feeling it is doing prowler pushes. Using them as a GPP warm up for squatting day. As my body is already warm it dosen't take much to get it ready for the extra work. 3 x 1 25 mtr there and 25 mtr back pushes with 60kg on the machine.

Front Squats 3 x 10 @ 60kg

I was using the front squat harness from Get Strength  for the first time in to long. Felt good to do. able to get my feet placed well and really worked hard on squeezing my butt hard on the way up (get into good habits from the start). It is not until you can't do something that you realise how good of an exercise it is. I just like using the harness as it allows me to concentrate on the lift I m doing and not on what the bar is doing.

Leg Curls 3 x 10 @ 32.5kg.

Yes I know but I have to rebuild my hams from the start. These felt a lot better than last week and my hams are handling everything better. Will change to something else after this cycle. Good clean reps  
Calve Raise 3 x 10 @ 20kg

Again I am getting better at these as I slowly rebuild my calves. Good tight contractions at the  top with a controlled descent and a real stretch at the bottom. Done right you don't need massive weight to get the job done.

Pull thoughs 3 x 10 @ 30kg

Getting better t these as well. using your but to move the weight makes all the difference. Most people don't do them and if they do they throw and drop the reps getting very little out of the exercise. I like to control the reps and feel it working. want a big squat or deadlift you have to have a strong arse.

Reverse Hypers 3 x 10 @ 40kg

One of my favourite exercise's. a good way to finish a/squat workout. Still trying to find my old form but getting there. Good controlled reps however just need some more strength and power in my butt be real happy. Like the stretch I get out of it for my lower back.

Obliques 3 x 10 @ 30kg

Good exercise for strengthening my obliques up. Thought I would b a lot weaker though my core (man I hate that word) than I am but I have kept quite a bit of strength in that area. Good clean strong reps.
 

Back to the Start

Liking this part of warming up with a GPP sort of exercise. Will look at how we can add a few more over the next few months.

Barbell Shoulder Press with Chain per side. 3 x 10 @ 32.5kg

Was able to set this up so that the chains fully deloaded at the bottom and reloaded at the top. Felt really good. Would be interesting to see how this works with more weight and chain. Good reps even though the weight is still light. Will be putting it in a few more times over the next year.

Lat Raise. 3 x 10 @ 5kg

Used the same weight as last week, However I am still working on getting more strength back into my left shoulder. This is a real mental challenge and something I am going to have to work hard on over the next year.

Bentover Lat Raise 2 x 10 @ 4

Again same weight as last week and for the same reason as above. Feels good and I can do the exercise easy it is just making sure the right muscles work.

Dumbbell Shrugs 3 x 10 @ 20kg

Same weight as the week before but a lot more control over the weight on each rep. Got to restrenten the neck muscles somehow. Pretty easy so might go up to the next weight next week.

Barbell Curls 3 x 10 @ 20kg

Getting better  at these since having not done them for so long. I have got good control on both parts of the exercise.

Reverse Crunch 3 x 10 @ 48kg

Now that the body has got use to moving started putting these in to help strengthen up around that area as again I have not done a lot for a while. Was a little surprised at how strong I still felt around that area.

Deadlifts and Back

Last day of the first week and the first time I have had a specific Saturday in the gym.

Sets of 10 reps

Sled Pulls

A couple of 25mtr there and back pulls with only 40kg on the sled. This felt like a good way to warm up the muscles to start deadlifting with. Need to up the weight a bit and add some sets as well

Deadlifts

Wow what a drop 60kg and how many reps did you say. This feels like cardio. Felt good doing them just having to get my set up a little better. Felt like there was more there but right now I have plenty of time.















Bentover Rows

Good sets of 40kg with a lot of concentration on good solid reps, not to fast on the way up and control on the way down. Still trying to keep a good clean tempo. Could feel my back starting to work. That is easy to do with all the time off and just starting to rebuild.

Lat Pulldowns

Needing to add in more volume work so in goes these. As I get stronger and can use other exercises these will come out a bit but good to do. 3 sets at 37.5kg or 45kg.

Dumbbell Rows

Not a lot of weight here but just enough to feel my lats working. Because I am wanting to rebuild muscle mass this is exactly what I am looking for. 3 clean sets of 20kg

45 Degree Hyperextensions

Just a finisher to work my erectors a bit. Controlled descent with a strong pull back up. Could feel my glutes and hams being stretched out a bit as well.

Overall a good workout and it was good to get the whole week in. Overall the whole week has been good. Not a lot of weight or anything to set the world on fire with but it is a start back to where I want to be. There are some things I am going to have to work hard on getting back to where I want/need it and there were some things that surprised me with how much I have retained. Here's to looking at next week. Bring it on.

Onwards to the next 100 posts

Day 3 Chest and Triceps

After a warm up of some Hammer hits it was time to do some benchpresses and other exercises.

All sets are for 10 reps

Benchpress

First time doing these for a reason since April. Up until then I was working on a 300 kg bench now I am down on 60 kg. Got to start somewhere. The goal is to go back up to those weights and beyond. Felt good tonight with biggest problem actually being to slow down the rep. Felt strong and good, just like old times. Real real happy with this.



Incline Dumbbell Press

This was a slightly harder exercises as my left shoulder did not want work as well as the other I think due to the fact that the left side is where everything started. Concentrating on pressing with that side makes a big difference.  Just another challenge I have to beat. The sets were pretty good and I was able to feel them working.

Close Grip Benchpress

Was real happy with these sets as I was able to keep my elbows tucked in real tight. Again as with the benchpresses I had to concentrate on slowing the reps down as the speed was still there and the weight is actually quite light.








Tricep Pressdowns

Again nice and tight tucked in and was able to concentrate on making the triceps work hard. Again just the start so the weight wasn't great however at the moment I am more interested in getting the reps right and using the triceps. Strong triceps equals big benchpresses.














Overall a good a workout and another day of working towards my goals over the next year.

My 100th Post

Well, well, well, I have finally made it to 100 posts. So without further ado here goes

So today was the second day of training and it was the turn of the lower body.

Prowler push 2 x 20mtr there and 20mtr back with 40kg on the prowler just as a warm up. Pretty easy at the moment. Concentrated on pulling though with my foot and not pushing with my trailing foot.

Buffalo bar Squats 3 x 10@45

Pretty good here was able to get my feet out okay but not wide, worked on keeping my knees out while sitting back as much as I could. Got to remember that I haven't done any sort of squatting for real in nearly 9mths

A rare sight indeed













Leg Curls 3 x 10 @ 50Lbs

Pretty easy to do, wasn't really expecting much just wanted to get my hams working in some way. Again it has been so long I don;t need to do something wrong right now.

Calve Raise 3 x 10 @ 20kg

I have lost a lot of size in my calves with everything that has happen so again just starting the regrowing thing although I am concentrating on the downward part of the rep.

Pull Throughs 3 x 10 @ 50Lbs

Haven't done these for a few years so a good time to start with something different. Need to strengthen up my butt if I want to lift big again.

Reverse Hypers 3 x 10 @ 20kg

This is one of a few exercises that I feel should be included in everyone's workout and to be done on multiple occasions each week. Felt good to be able to do these again.

Gotta Start Somewhere

So it has started, the road back. Change a few things around at the moment since we are doing a bodybuilding/powerbuilding style of training at the moment and just having to pay my dues.

Shoulders and Bi's (10 reps/set)

Warmed up with a couple of sets of sandbag presses using the 20kg sandbag. Are looking at this as more of a GPP exercise that warms up that part of the body we are going to use. Felt pretty good. Feel like I still have plenty of power but need to temper that with the long term goal. Screw it up now sit and watch forever, take my time and people will watch me.

Barbell Shoulder Press

These felt pretty good and could have gone a bit higher but right now I will take them. 1 set @ 20kg and 2 sets @ 25kg


Lat Raise

This is one exercise that I am going to have to monitor quite hard as it was this that start everything off last year. I was raising my left trap shoulder real bad last year and at that stage I had know idea why. Still doing it but way less. It may be something I just have to live with but I can still dictate how I use it. Sets were okay with not a lot of weight and a lot more emphasis on getting the exercise right. 3 set of 5kg with concentrating on feeling the muscle working.

Bentover Lat Raise

Pretty easy stuff but again not pushing things, concentrating on feeling my rear delts working. This is to help build up that whole delt area. 2 sets @ 4kg

D/bell Shrugs
Again another exercise the whole area around my neck shoulder area plus when I get back to some real squats I will have some extra protection there. Concentrating on NOT dropping the weight from the top of the rep. To many people think it is the "up" part of the rep that makes your traps grow, HA, if only. Again could have had more weight but not rushing things. 3 sets @ 17.5kg

Barbell Curls

I have not these for so long but I now feel it is one of those exercises that I need to do. I have been right up to 60kg years ago but not looking at anything like that now, Don't need big bi's to show off for the girls but do want to just get that whole area more filled in. I was able to get out 4 reasonable sets so I will take it. 4 sets @ 20kg

Overall I am happy with how it went and just feel great to be back in the gym training with and for a reason. A long way to go however right now I just have to pay my dues. Yes I know some of the weights are light but where I have been, what I have to consider and where I want to go all have to taken into account and looked at from the bigger picture. I screw this up I watch for the rest of my life however if I do it right people can watch me. 1 year of paying my dues is a small price to pay if it allows me to achieve my long term goals.

Some things have changed A LOT

Wow has it been that long. A lot of things have changed since the last time I put anything up on here. At the beginning of April 2015 I went into hospital for a few tests and my whole life changed. Within a couple of hours I was told that I had Multiple Myeloma a Non Curable but very manageable Bone Cancer. Shock and disbelief would be an understatement. I had a reasonable sized tumor on my C5 Lumbar bone in my neck that was within a couple of millimeters of my spinal cord and if it hadn't been found then would have probably turned me into a tetraplegic (not able to move or feel anything from my neck down). That was on a Friday and early the next day I was (a) put into a Aspen CTO Collar and (b) lined up with radiation therapy for 5 days to kill the tumor. They also found that there was a sizable tumour in the top of my femur on both sides with the left hand side being the worse. Another 5 shots of radiation to that side as well. What was mean't to be a couple of days in hospital for some tests with me being home in time to eat lots of Easter eggs turned out to be 3 weeks before they semi-reluctantly let me go home. At this stage I was on weekly bortizimb injections to get the myeloma under control. It was working.

In the middle of August I was prepped for a Blood Cell Stem Cell harvest and setup for a transfusion in September. The harvest takes 5hrs per time and the bigger you are the harder it is to get everything they want. I was told it could take 2-3 goes to get all the cells they wanted. A 4% return and they can do a transfusion, 6% but preferably 8% for 2 if need be. As at the time I was weighing about 128kg their reasoning was that being bigger it was harder to find all the good cells they wanted, However I told them you get one shot and never backed down from that (Imagine trying to find 10 tennis balls in 1 acre, reasonably easy, now try and find them in 100 acre's, I'm the 100 acres). My number after the first harvest was 10.3%. Told them they had one shot. One of the needles they use for the harvest is the size of a small nail and I HATE needles. In the middle of September I got a PICC Line put into my arm and across my shoulder/trap area and to the top of my superior venus which is above your heart and a few days later the good stem cells were reintroduced into me. Everything went well and I was released a couple of days later. Blood test every second day for a week and I was responding well and within 48hrs of not having to go in again when I got 2 viruses in my PICC line and I ended up in hospital again for 7 days of isolation. Luckily I have the athlete's mentality and was taking my temperature 4 times a day instead of 2 as it was this that alerted me to something was wrong and on the first night my temperature got to 39.9 degrees which was causing a lot of concern to everybody because over 40 and you can do some serious damage to your body. After 8 weeks of recovery and more blood tests I was able to go back to work for the first time in about 8mths. This felt so good. The best news came on the 11th of December 2015 being told that the Myeloma was in remission and that I could go back to having a normal life.

The only thing holding me back fully is that the hole where the tumour was in my C5 lumbar bone has not regrown as much as hoped, the hope now is that the new stem cells will encourage new bone cell growth and over the next 3-4 mths there will be some reasonable bone regrowth. Technically I should be wearing the Aspen collar all the time but my wife and I feel that if we are in a situation that we can control then we will take it off so while I am not at work it is generally off. There is quite a bit of "use it or lose it" thinking in this decision that has been made by myself and a number of close friends that I value their opinions. I am aware of what is happening to me and if I really needed to I would put it back on for safety. Do I feel it is dangerous, no more than walking across the road or driving a car, yep I could get hit by a bus or have a accident but that could happen even with the collar on. Sometimes you just have to take a calculated risk.

To that end I am going back into the gym to start lifting weights again, however I am going right back to the start and only using light weights and starting with a powerbuilding/bodybuilding plan to pay my dues and to build some muscle mass that I have lost over the last few months. Reps of 6-12 per set depending on what I am doing at that stage and sets of 3 or 4 per exercise. This will last for at least 9 months and if I am really lucky by the end of this year I would like to be back to 90% of my best lifts. All things going to plan my first competition back would not be until March/April 2017. If Louie Simmons of Westside fame can come back from 2 broken backs I can come back from this. The first few cycles (I like to use 3 weeks as a cycle time frame) will be more bodybuilding style with sets of 10 reps and 3 or 4 sets then after that I will probably do a couple of cycles of more of a powerbuilder style which would mean 6-8 reps per set and 3 sets per exercise. I am also going to be changing the main exercise each week in a style similar to a westside powerlifting program. This should stop boredom and adaptation and allow us to keep making gains throughout the year. I have all the equipment to do this so why should it sit around gathering dust just cause I am not doing an out "n" out powerlifting program. After the initial period I would then mix up what I was doing during each cycle eg 2 cycles of bodybuilding then maybe one of powerbuilding and another of bodybuilding then 3 cycles of powerbuilding. I will decide these closer to the time. I am wanting to be able to record total volume for individual exercises and a continuous count of volume over the year. I know there are going to be some good times and some bad times however I look at these as challenges I have to overcome.

I am excited by the upcoming challenges I have in front of me and just don't see why I should go and sit in a corner waiting to die just because I have myeloma. I still have goals and dreams to achieve both in and out of the gym. I have always been interested in health and fitness from a very early age and don't see why I should give up now. I need to be as fit and strong as possible to take on the bad days, health wise, when they arrive. I look forward to keeping you up to date with how I am going and to come back to the top in my sport. If I inspire other people to do the same then so much the better. KRO Powerlifting is on the road back.