Monthly Archives: October 2015

Some Pulling: 300 kgs x … Not 4

Deadlift evolution copy
THAT was a brief moment of confusion. deadlifts 300 kgs x not 4

I’m keeping to the very basics while I nurse this shoulder. Rowing is still out, along with a bunch of other things. But at least I can pull. Tonight I hit what had been a goal of mine: 300 kilograms for a triple (and it would have been more were it not for the slippery collar on the right). I forgot about this goal when I switched to powerlifting and the quest for new one-rep-maxes… it just wasn’t in my programming over the period, though I hit comparable loadings and rep ranges.

I really need to pull my finger out and devise a better program. I really need to schedule another day off work to get another referral to a place that has a bigger MRI machine. I need to do a lot of things. Right now, I’m just happy I can keep lifting while I get the rest of my ducks in a row, so to speak.

My bodyweight was down to what would be a disappointing 130 kilograms and change at the start of the week. I say would be as right now I’m not prepping for a comp, so loss of mass is incidental. Loss of strength, however, is always a negative. And while the number on the scale is less I’m evidently still getting stronger.

The Update

THE ONE I’ve been putting off posting. Training has gone off the rails a little bit thanks to my left shoulder, which has been getting progressively worse over the last few months. The WA Strongman qualifiers is where it must have happened though on the day it didn’t register. But what had been just an occasional niggle when pressing was now also affecting my pulling, squatting and yoke. One week I was benching 140 kgs for nearly 10 reps (touch and go), the next I couldn’t bench 100 without pain.

I booked an MRI but was too big to fit in the machine. There are larger ones around I’m told… but between now and the next time I get a day off work to sort this shit I got frustrated and just returned to training. I even kept my existing deadlift program. Squats are now performed with a cambered bar, and I’m still deciding on what I’m going to do upper-body wise that won’t exacerbate the issue.

Until I get the imaging done I won’t know for sure what the damage is, but I have made the decision to pull out of the WA Strongman state finals this year. I managed to deal with Powerlifting okay as it doesn’t involve overhead press. Putting myself through another SM comp right now would be a bad idea. I will still be there on the day though. I have trainees in the competition and I will be there to see them compete.

As stated, my programming is half-baked right now, but here’s what I’ve done so far this week:


Squats w/cambered bar:
44 kgs x 10
88 kgs x 10
130 kgs x 10
170 kgs x 10
200 kgs x 3

Supinated DB curls:
5 kgs x 2s x 20r

20 kgs x 2s x 15r


70 kgs x 8
120 kgs x 5
170 kgs x 3
220 kgs x 3 double overhand no straps TPR
250 kgs x 1
280 kgs x 6 PR