Universal Nutrition Forum

A vid of my 230kg deadlift at the nationals

http://www.youtube.com/watch?v=R_Wscmrf5_E

165kg squat

http://www.youtube.com/watch?v=J2n8QLmSFDM

Notice how my right knee caves in! This has been a problem ever since I had an accident with my foot. I try using a wider stance and pointing my toes slightly outwards . . . it helps!

Anyone have similar trouble before?
Perhaps Gymjohm? Maybe ya see this quite often?

Yes Howard I had that problem recently and the physio said it was because I have flat feet which causes my knee to cave in when squatting!
This caused my kneecaps to "run off the tracks" and I had to get special in-soles to fix it!

too funny you are like a cool version of layne norton.

holy god i wish you shouted THIS IS FOR YOU PAPA!!!!!!
http://www.youtube.com/watch?v=R_Wscmrf5_E

Howard wrote:

It was a brilliant experience overall, such a great buzz and the standard this year was phenomenal!

Saturday morning 6am

It was a very early start. I got out of bed at 6, I had been in bed since 11 but had trouble sleeping, as much as tried I just couldn't sleep for the majority of the night. It was similar to the feeling of getting up for a workout hungover. It had me very worried!!

I had little appetite for breakfast. A 3 egg omelet, a serving of cell tech and an isotonic drink was it for me!

We hit the road at 7am, my training partner Paddy was driving down. We collected Troy (who had been helping me with my prep for the previous 8 weeks) on route.

Weigh in

We arrived in Tullamore after 8. Weigh in was scheduled from 8-9am. After driving around in circles we finally found the place. I weighed in at 86.1kg which was very safe for the 90kg class (82.5-90kg).

Lift 1: Squats

I was placed in flight 3. Squats was up first! I wasn't very confident coming up to this lift as I had only recovered from an injury around February.We started about 11.30. After munching through a packet of jaffa cakes and sipping off a serving of NO shotgun during warm up, I was ready to go.

I selected my opening lift at 155kg. I aced it!
Bumped it up to 165kg . . . I was penalized by 2 of 3 judges for not reaching the required depth. It was awkward enough judging depth without the aid of a mirror and the judging was extremely strict!
I decided to stick with 165kg for my 3rd lift. Failing my 2nd lift slashed my confidence but Troy kept me focused for my 3rd. I Lifted off with "depth" drilled into the back of mind. The lift was successful finishing at 165kg.

Lift 2: Bench Press

After another pack of Jaffa cakes, an isotonic drink and another serving of NO shotgun I was Ready to bench. Must of been about 13.30 at this stage. For those unfamiliar with the powerlifting standard of bench press, it must be de-racked locked out for 4-5 secs before the judge shouts "bar" in which you begin lowering the bar to your chest, the bar must be held at your chest motionless for 2-3 seconds until a 'clap' is herd signaling the press!
I opened at 115kg and I lowered before the judge shouted "bar", and so this lift did not count.
I was also penalized on another attempt in which my heel lifted slightly off the ground.This had me off my goal (125kg)
I played it safe and got 120kg on the bench press which was the heaviest lift in my class on the day!

Lift 3: Deadlifts
It must of been about 16.00 by this stage! I was absolutely exhausted!! ready for bed!!! The sugar spikes and lows of my carb sources combined with the caffeine highs and lows had me flat out! Drilled another box of jaffa cakes, bottle of powerade and serving of NO shotgun into me and hit the warm up area.
My goal was to beat the national record in deadlifts (230kg), but after speaking with the holder of the record who was competing in my class and his intentions of lifting 250kg! I thought I would play it safe on this round.
I opened on 200kg, exploded it up no bother.
I went for 215kg for my 2nd lift, once again exploded it up!
I requested 230kg for my final lift, I was psyched, confident and the adrenaline was buzzing through me! Once again exploded it up! Little struggle!!
It was a great round, a great finish and all three judges raised there white cards!

Overall it was fantastic. Every lifter in my category backed one another and cheered each other on for each lift regardless of the fact we were competing against one another! Got on great with everyone and a few of us hit the pub for pints after!

The results are now up!

http://www.idfpa.plus.com/irish%20power%202010%20comp1.pdf

I placed 4th overall and qualified for the worlds!!!!
It was a successful day and looking forward to competing again in the future.

YEAH I MEAN IN FAIRNESS IT IS AN ESOTERIC PRACTICE IN IRELAND SO THOSE MEETS RARE AS THEY ARE WILL HAVE ALL THE COMPETITORS BEING VERY POSITIVE WITH EACH OTHER

Can be down to a few things.

As you said you injured your foot so the ankle mobility could be limited forcing the knee to compromise. Do lots of ankle rotations and modified calf stretches.

Hard to explain but here goes. As part of your warm up get a plate and lay it flat on the ground touching a wall. (plate should be thick, 2" or so) put the ball of your foot on it, heel on the floor and brace hands against wall.

Then push your knee fwd while keeping your heel down. move through the ROM and try to increase it each time, do about 15 reps. You should also push out to the right and in to the left for 15 reps or so to ensure optimal mobility in the ankle. If you find a position that feels restricted then thats the area to focus on more.

Otherwise it is due to a weak VMO and glutes. Try doing 1 & 1/4 full squats to strengthen the knee and do some single leg glute bridges before squatting to wake up the right glute.

As an external rotator its job is to keep the knee out, when your knee moves in the thigh is essentially internally rotating.

I actually got my back fixed by the physio today...it turns out it was mangled. Pelvis out of place curvature of the spine...vertebrae compressed lat torn

I nearly passed out from the massage, went fuckin green like!

Its grand now, cant wait to go back to the gym!

Cheers will try that next week!

It was a pretty severe injury around the ankle area on my left foot as a result my right knee is bending inwards as if its dealing with the majority of the load.