Okay here we go

Okay so after sorting a few things out mentally in my head and getting back into the groove of things I need to get back into things.

First thing: 2 yrs after being told I probably would never lift again competitively I was able to get back to the competition stage at the Canterbury Powerlifting Association (CPA) Champs on the 8th April. My main focus for this event was to have some fun and to come away with a total. Well we got the first part done but not the 2nd part. Because of a couple of the drugs they have me on for controlling the blood counts in relation to the Myeloma I have put on a bit more weight than I would like and was having trouble getting down to depth. Unfortunately this lead me to bomb on the squats. Interesting in that I wass trying to get 255kg down and it still wouldn't go. On reflection I should have started on 270/275. With the bench I did a raw 120kg then came off and got into my benchshirt. Went to 220kg and got right out of the groove and the bar came back towards the top of my chest instead of staying down towards my belly. Got a press but it stopped 1/2 way up. Wasn't to worried about it so for a play I went for 235 on the 3rd and it went down real well and I knew this ine was coming up, however waiting for the press call my left wrist started to roll forward and I was never catching that much weight. Damn cause that weight felt good and it was set to go back up. I was still having fun and deadlifts were up next. I have been having a real mental challenge with these for a few weeks and also been trying a new style of lifting with them so opened with a real light 200 which I got and then went for 220kg which I also got. Tried for a 250kg but it just wasn't going to happen so put it down. I learnt lots and had a lot of fun and enjoyed myself which was the big part.

Then the hard part: Self evaluation Hmmm, In reality yes I need to change the depth I squat to on a box, 1 mat should put me under and also a lot more work needs to happen on my benchpress either in a shirt or out of it, and I need to sort out what I am doing with my deadlifting. I was going to pass on the South Island's in June but have since decided I need to do them to motivate me to get better and to give me more time on the platform. I feel my training program is right but I just need to sort out some of the finer details. I do need to put in more GPP work to help get me fitter and to help bring my weight back to around that 138kg mark. I weigh in for the Canterbury's at a massive 149.9kg which is way to heavy. I also need to do a lot more mobility/stretching work and speed work. So plenty to work on over the next few months. So expect more updates over the coming months.

   

Oh the fun we will have

On to day 2 of this week, got to the gym a bit late but still got everything done in a reasonable time.

Sled Pulls

We have access to a small indoor track you can use for all sorts of pushing/pulling exercises so we use it.Only problem is that it is only 20 mtrs there and 20 mtrs back. Still load 80kg on the sled and pull we did. 3 trips there and back then ready for our next thing.

Zercher Squats

I have one of the get strength zercher squat harnesses so I use that when doing these things, got better things to do than screw up my elbows for some egotistical reason. Feet at the moment are close together. This exercise forces you to try and stay upright so you use a lot of your glutes and erectors. They went pretty well today but need to cycle them in more. 4 sets of 10 reps at 100kg

Hyperextension for Hamstrings

I use the 45% hyperxtension for these but position the padding so I can put the emphasis on my hamstrings, I also shorten up the range of motion and make sure that I can really feel my hams working. 3 sets of 10 reps

Gliding Hamstring Raises

Hanging off a bar with feet out in front of you and the while keeping your arms straight you raise your hips up though the centre. I find it works my hams in the centre to top part of the rep. Good way of finishing hams. 2 sets of 10.

Reverse Hyperextension

If you access to one of these use it. We use it 2 times per week and it has done wonders. In my gym the No#1 most under utilized piece of equipment there. If you are not sure what and how it works search for Louie Simmons and or Westside and do some research. Good exercise 4 sets of 10 reps @ 120kg.

Overall a good workout but probably needed more intensity.

Exercise	Reps	Weight
Sled Pulls	15	80
	15	80
	15	80
Zercher Squats	10	100
	10	100
	10	100
	10	100
GHR Ext	10
	10
	10
Gliding Leg Curl	10
	10
Reverse Hypers	10	120
	10	120
	10	120
	10	120

A new way of looking at things

Shoulders today with a couple of other things thrown in.

Low Sled Pulls

Stand facing away from the sled with handles in each hand and hands by your side. Now pull your hands up to shoulder level, Step forward and repeat. I find this as a nice GPP way of warming up my shoulders. Don't need lots of weight and since you have been moving all day your muscles don't need lots of warm up. 3 sets of 10 with 30kg. Could do a lot more but this is a warmup.

Seated Buffalo Bar Press with 15kg of Chain, Seated

This is a lot harder than it sounds, we use a box so there is no back to rest up against. The chin is set up to fully deload and reload. Good solid presses although I still have to work on pressing with my left hand side as still does not respond fully. I am having to teach my nerves on that side to respond. We are getting better but this is going to take time. Just another challenge. 4 sets of 10 reps

Dumbbell Shrugs

I need to strengthen up my neck to help support that area if anything was to go wrong so I put these in. I am also looking at doing specific neck exercises. Weight was probably a bit light but the can go up next week. 2 sets of 10 reps.

Barbell Curls

Just put these in to help balance things out. If I do Triceps I need to do these. Not looking fro big biceps so nothing great 2 sets of 10 reps.

Glute/Ham Raise

This should be a staple in every powerlifters training program. We do these 2 times per week plus another day where we do other exercises as well. Because of my big upper body I use a pole to stabilize myself, other than that I just do it the normal way with trying to really concentrate on pulling with my hams on the way up. Most people if the are lucky only do between 30 and maybe 60 reps for hams in a week. We are doing 120+. I will not be accused of having weak hams when I go to compete.

Thats my shoulder workout for this week. Quick simple and straight to the point. Total time for this was 70 mins and that included having to wait for equipment and setup of the chains and sled.

Exercise	Reps	Weight
Low Sled Raise	10	30
	10	30
	10	30
Seated Buffalo Bar Press	10	50
incl 15kg Chain	10	50
	10	50
	10	50
D/Bell Shrugs*	10	30
	10	30
Barbell Curls*	10	25
	10	25
GHR	10	10
	10	10
	10	10
	10	10

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.

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.

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.