Diary of an Overweight Coach

I think it has been a case of not being mentally ready to make the push for the record but last weekend something just seemed to snap into place. I was a member here way back when I won my national title and a few people described my consistent diet as robotic, it is this level of dedication that is essential to making it to the top of the heap so to speak. After my injury I sort of lost my way a bit with both training and exercise and it has taken a long time to get back to where I am ready to push forward. I still have the shoulder injury hanging over me, it is permanent and I know one day I will not be able to lift that arm over my head based on specialist advice but without lifting I fall into a dark place.

When My head is in the right place I can become a machine, incredibly obsessed with achieving my goal on a similar level to my ASD kids. The danger is locking everything else out at the same time.

I have slight DOMS but I have planned for today...
Spark Challenge
TapouT DVD
Bike
Vibration Platform at the gym.
AD&D session (1st Edition Dungeons of Doom Campaign)

Consecutive Days of Clean Eating: 4
 
You sound like a mirror image of my brother, shoulder injury and all. Will it ever fully heal?
 
That's one heck of a goal Tru! Stay vigilant, but be careful. You won't break the record if you break yourself on the way. You've had fantastic sessions with loads of volume lately. I giggled at the "feels like cardio" statement. It's the punchline to you know you're a powerlifter when...

I'll be back under the bar one of these days. Your hard work and dedication keeps the power rack on my mind. I feel like I can handle my sciatica if I can strengthen my core and lose some more gut.

Enough about me. You go kick some iron's butt!
 
-Cory- said:
You sound like a mirror image of my brother, shoulder injury and all. Will it ever fully heal?
Click to expand...

Short answer: No

My rotator cuff is calcified, unlike my knee which has had the calcification surgically removed, the calcification in the shoulder can't be scraped out because it would not leave enough tendons to hold the shoulder together. A full reconstruction may have some effect but it is not feasible because it is way out of my budget to afford.

Quercus, I can already lift the record but I need to be able to do it under competition conditions and the real problem I have, is to make my weight division or, at least close enough the day before to be able to hit the sauna the night before to sweat out the last little bit.

The other change to my training involves the fact that when I won my title I was competing with gear compared to trying to break the RAW record. There is a fair difference in the muscles used and even how some muscles are used between the two different classes which needs a change of emphasis in training, not so much the exercises used but the way some of those exercises are performed. I am not looking forward to matrix training on bench or incline bench lol

an illustration of how a bench shirt affects things is that when I wear a loose bench shirt I am not strong enough to lower the bar to my chest unless there is a minimum of 80kg on the bar and this has led to my having a strong back for pulling the bar down and very strong triceps for a powerful lockout but less power when exploding the bar off the chest when not wearing the shirt.
 
Having a shirted and raw record will kick rear. Lockouts should be a cinch. Matrix training sounds terrible supersets and partials with very little rest. If it doesn't suck you aren't working hard enough.
 
I have just made it home after a 12.5 hour sports medicine shift, I feel completely ratshit but I kept my eating on target at least. I will try to get into the gym tomorrow to spend time on the vibration plate set on the massage settings because my hamstrings and calves are killing me after being on my feet for sooooo long combined with 2nd day DOMS.

Consecutive Days of Clean Eating: 5
 
was called in to fill in yesterday afternoon at a National Premier League game glad there was no injuries, think I was just feeling the effects of the beginnings of a cold. Have a sore throat this morning but have completed a walk and my spark so far this morning, heading into the gym for bench press before I can just relax and try to throw off this throat infection.

Consecutive Days of Clean Eating: 6
 
Thats good! Also, re: the soda free. i do that and it's made a HUGE difference in my life. read it in "how to lose weight when you want to" on amazon. and he suggested no sweet drinks at all. so been only drinking water and it's paying off or me anyway.
 
Spark Circuit (Barbell):
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit. early morning
Walking:
1 km || 107 BPM || steep hills
early morning



Barbell Bench Press:
20 kg x 20 reps
50 kg x 24 reps
50 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps
55 kg x 15 reps
55 kg x 15 reps
55 kg x 15 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
set 1 warmup, sets 2-9 matrix sets, set 10-12 = 4 second pause on chest
Barbell Incline Bench Press:
30 kg x 10 reps
30 kg x 10 reps
35 kg x 10 reps
35 kg x 10 reps
3 second pause on chest
Decline Barbell Bench Press:
60 kg x 10 reps
60 kg x 10 reps
70 kg x 5 reps
70 kg x 5 reps
75 kg x 5 reps
80 kg x 3 reps
Seated Dumbbell Shoulder Press:
15 kg x 8 reps
15 kg x 8 reps
15 kg x 8 reps
One Arm Cable Chest Press:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Wide Arm Push-Up:
20 reps
20 reps
20 reps
done on vibration platform, high for all settings
Shoulder Dislocation:
20 reps
20 reps

Heartrate
Max 162
Low 70
Average 110
1000 calories



Cycling (stationary):
0:16:00 || 7.5 km || 143 BPM
Evening

Heart Rate
Max 158
low 105
Average 143
Calories 320

Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
Evening
 
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Consecutive Days of Clean Eating: 7

today I discovered that my right arm and shoulder is now marginally stronger than my left, this is awesome considering my injured shoulder is the right. Bigger Better Stronger, strengthen the muscles enough around a joint and almost any weakness or injury can be overcome !!! it does not mean that the shoulder is healed or back to normal but the surrounding muscles are strong enough and balanced enough to compensate.

Definitely felt the matrix training on bench today at the light weight. bodyweight was down a little on the scales as well, overall an excellent day.
 
weight is down another .1 of a kg, looking forward to back day this morning. I am a little surprised that I have no DOMS today after the matrix training but I think marix training for back will be much tougher.
 
DOMS = Delayed Onset Muscle Soreness caused by micro tears in the muscle while your working out, when the muscle heals it becomes stronger (unless you over do it). I need to set up a new spreadsheet to track my cardio in more detail, my coach wants to get a better idea of my HR over time, so I need to record my HR every three minutes not just my usual min, max, and avg. I still have more to do yet today so I will post my training log later tonight.
 
Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
30 sec rest between each activity. 90 sec rest between each circuit, Morning
Sumo Deadlift:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
70 kg x 10 reps
70 kg x 15 reps
Set 5 - Matrix
Deficit Barbell Deadlift:
70 kg x 15 reps
70 kg x 15 reps
70 kg x 15 reps
Matrix Training
Barbell Shrug:
70 kg x 20 reps
100 kg x 15 reps
120 kg x 10 reps
120 kg x 12 reps
Torn Callous on set 3
Seated Cable Row:
45 kg x 10 reps
55 kg x 10 reps
60 kg x 10 reps
50 kg x 6 reps
40 kg x 10 reps
30 kg x 10 reps
Set 3-6 Drop Set
Wide-Grip Pull-Up:
9 reps || assisted
9 reps || assisted
9 reps || assisted


Heartrate
Min 86
Max 160
Avg 120

Walking (treadmill):
0:30:00 || 3 km || 4.5 km/hr || 141 BPM || 8 %

Heart Rate
Min 103
Max 158
Avg 141
Calories 266

Cycling (stationary):
0:24:00 || 10 km || 130 BPM

Heartrate
Min 95
Max 147
Avg 130
Calories 395
 
Spark Circuit (Barbell):
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
All activities done in each circuit for 30 sec worth of reps. Rest 30 seconds each circuit.
Rowing (machine):
0:15:00 || 2600 m || 135 BPM
Climbing:
0:15:00 || indoor (Cardio Machine)

Heart Rate

Low 70
High 157
Average 135

Calories 450


Coaching this afternoon.
 
Football was cut short by torrential rain this afternoon. I have a nice feeling of DOMS across chest and all the muscle of my back :D I have bench press again tomorrow.
 
I'm impressed Trusylver! It must be nice to be able to do all those workouts, you must look great!
It actually looks like it's gonna rain outside for us down here, typical FL weather in the spring time. :mad:
 
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