Hi guys,

I’m posting this as (hopefully) some motivation and also a little advice for anyone who’s recently been injured.

Most of you won't know me but I am an amateur under 110kg powerlifter from the UK (I was also a judge for the last virtualmeet comp). I haven't competed in powerlifting before last month apart from a few friendly meets and a strongman comp in 2006. I broke my ankle mountainbiking at the end of May and was in a plaster cast for 5 weeks. I couldn't squat or deadlift for 10 weeks and was getting very down about the thought of loosing so much strength. As soon as I knew it was broken (originally I thought I’d sprained it badly so started walking on it!!!) I was very annoyed because I was about 2 months out from my first competition and was on track to qualify for the British powerlifting champs (600kg total if you’re under 110kg).

Anyway my recovery plan was simple. I would continue training the bench in my garage and also do seated overhead work. I figured I could still do dumbbell rows and other movements that involve no pressure on my left foot. To try to minimize the strength loss in my legs I thought it would be best to eat loads and gain weight so that my body doesn’t feel the need to eat me left calf muscle and my legs/back for energy!!

To cut a long story short it seems to have worked. I went from 112kg to 119kg and am now down to 115. I’m hoping I’ll be under 110 by the Military bench meet on here! I’m happy to say that after only 3 months out of the plaster cast my strength is almost back to normal although my back still needs a little work.

So the highlight of the story is that after 3 months and 2 weeks out of a plaster cast I competed in the SW England Deadlift championships and almost equaled an old PB 0f 260kg. I pulled 250kg and won my weight category (although I was the only person in it!!).

Anyway I hope this offers some comfort to people who are injured. I know I’d have been a lot happier if I’d known how quickly my strength would come back. So my advice to anyone who gets injured is to eat like a giant and gain lots of weight (helps keep you happy as well when you can’t do exercise)! Losing it afterwards isn’t so much fun but it’s been more than worth it.

All the best, and if you’re injured keep your chin up and go to the fridge ?

Some vids of the comp here:

http://www.youtube.com/watch?v=HmDjGYd1B4w

Sorry for the long post!!

Sorry I forgot to say that the music on the video is quite rude so please get ready to turn the volume down if you're not a fan of that sort of thing! 

Good work Tim!! Thanks for sharing that, a very inspirational read and impressive lifting.

For some more inspiration (perhaps of the foolhardy kind)...
http://www.youtube.com/watch?v=4mBghehUIL4

PS. Long posts are more than welcome. Best of luck in your meet prep for the military bench meet in November, can't wait to see your lifts and to return the judging favor! 

Good work Tim!! Thanks for sharing that, a very inspirational read and impressive lifting.

For some more inspiration (perhaps of the foolhardy kind)...
http://www.youtube.com/watch?v=4mBghehUIL4

PS. Long posts are more than welcome. Best of luck in your meet prep for the military bench meet in November, can't wait to see your lifts and to return the judging favor! 

Thanks

That video is the most insane thing I have ever seen! I hope he didn't do himself any long term damage! It's good that there are people lke him in the world to make me feel very sensible!

I'm looking forward to the military bench comp as well. I've never done that style of bench before. Does it reduce your bench a lot not being able to arch?

Ahem, I feel qualified to answer that.
Yes, not arching does affect your strength unless you're like me and benching with a minimal arch anyway.
Like I said; this is how I'm used to benching, so it'll be very interesting to see what happens... I suspect I'll come close to the same poundages as on my regular bench, since that style feels really weird to me.
Enjoy your training!!

I'm looking forward to the military bench comp as well. I've never done that style of bench before. Does it reduce your bench a lot not being able to arch?

I suspect this will vary a lot from bencher to bencher. If you are weak off the chest or feeling very unstable, this lift will probably kill you. For those who use an extreme arch, this lift may well at least double the range of motion. as well. On the other hand, some people will probably find the difference to be marginal. Once the results are in, we will see whether there is a lot of discrepancy from lifter to lifter or whether the cut is fairly uniform.

The Military bench is all about minimizing the impact of technique to test RAW full range of motion strength (this will impress all the regular folks in the gym who do not understand the essence of powerlifting). I see a lot of potential in having Military bench meets from time to time; if you really start working on the lift I suspect it will boost strength off the chest in the regular bench.

I'm obviously no expert, but I would be hitting the dumbells and cambered bar hard for this meet in addition to the obvious military bench sets. I'll make sure to get into one of the meets next year since I can't make this one.

Yes, not arching does affect your strength unless you're like me and benching with a minimal arch anyway.

Indeed, it is even possible that you will bench MORE in the Military bench as that is closer to your regular style. Inversely, I always wonder what poundage increases you would get were you to actually use your legs to push into the ground.

If you check out Måns benching, you will find that he only touches the ground with the tip of his feet to meet the requirements of the rules. Måns is more of a powerbuilder/bodybuilder so this is very understandable, getting into a powerlifting bench will probably feel as alien to him as the Military bench will for many a powerlifter...

Congrats in the meet Tim. 

I know what it is like to break something and have to struggle with all the stuff that comes along with it.  Although, I was not into powerlifting or weightlifting when I broke my tibia and fibia right above my ankle (got hit by a car).  I was in a cast for a few weeks and then in a boot type thing for another 6 weeks.

It's good that you bounced back so quickly and kept your strength up.  So what are you going to break next? 

Hopefully some world records! 

Indeed, it is even possible that you will bench MORE in the Military bench as that is closer to your regular style. Inversely, I always wonder what poundage increases you would get were you to actually use your legs to push into the ground.

Tried that once, and felt like my back was about to get seriously damaged... With some technique training, maybe. =)
Last week, I repped with 90kgs / 198lbs. But that was after two sets of superslow 60sec sets (for "warmup"). This week I think I'll drop the 60 secs and around 100kgs / 220lbs will be good for 4x8reps or something of that order.