Pull 3 plates, learn to bench
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| hrat |  | Pull 3 plates, learn to bench | 22-03-2011 @ 22:37 |
 Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | First real comp last Sat, after playing at one in October; Squats an easy 80, 87.5 then a s**tty 92.5kg Rounded over, but kept my knees out Bench 42.5 47.5 and fail at 52.5. Should have done 50. Advised to try wider grip. DL easy 105, 115, and a poor 120. Clean, but rounded my back. I reckon it would have gone easy if the squat hadn't been such an effort. Great day, proud of my lifts, but damn I suck at benching. | ||
| Wiegieboard | | ... | 22-03-2011 @ 22:39 |
 as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Post Edited: 22.03.2011 @ 22:43 PM by Wiegieboard Heya nice to see your blog up and well done with the comp  Which comp were you at on saturday? Wiege P.S. If you're Heather from the districts, I was your handsome spotter in green. | ||
| hrat | | ... | 22-03-2011 @ 22:41 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Walked 4 miles Sunday, did some stretching. back in the gym Monday, although may have been a mistake. Squats 8x3 at 65, no belt, and every set was hard. Been using the belt too much, and not squatting enough. Bench 5x5 at 35. Playing with grip width, very easy. OHP 3x4 at 25. Easy. | ||
| hrat | | ... | 22-03-2011 @ 22:51 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Post Edited: 22.03.2011 @ 22:54 PM by hrat Scottish districts. New weight classes, so I temporarily hold all the records in my class.ETA; yep that's me. Were you the encouraging guy? If so thanks, damn squat was heavy. You guys did a great job. | ||
| Rico | | ... | 23-03-2011 @ 15:29 |
 Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Hi Heather its Ric You discovered Sugden then! Good to see a log as well. Keep at it and those numbers will go up | ||
| Namonster | | ... | 23-03-2011 @ 15:46 |
 always trolling for a reaction Member 753, 1280 posts | Wiegieboard said:P.S. If you're Heather from the districts, I was your handsome spotter in green. Doesn't your beard make people think you may kill them? | ||
| Wiegieboard | | ... | 23-03-2011 @ 15:57 |
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Post Edited: 23.03.2011 @ 15:59 PM by Wiegieboard hrat said:Scottish districts. New weight classes, so I temporarily hold all the records in my class. ETA; yep that's me. Were you the encouraging guy? If so thanks, damn squat was heavy. You guys did a great job. Haha yeah I remember shouting at you a few times to keep on pushing. You did a great job well done As for my beard. The poor thing is on the backburner due to the narrowmindedness of the majority in this country whilst trying to find a job these days. I had to keep it low key until I have a nice new contract then it'll be back to its former glory I'm hoping. | ||
| Namonster | | ... | 23-03-2011 @ 16:14 |
always trolling for a reaction Member 753, 1280 posts | Wiegieboard said: Haha yeah I remember shouting at you a few times to keep on pushing. You did a great job well done As for my beard. The poor thing is on the backburner due to the narrowmindedness of the majority in this country whilst trying to find a job these days. I had to keep it low key until I have a nice new contract then it'll be back to its former glory I'm hoping. I have a Catholic mate living in Aberdeen and he found it really, really difficult to find a job once people found out his orientation. I as a brown, turban wearing man just get abused in the street lol. | ||
| hrat | | ... | 23-03-2011 @ 21:55 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Rico said:Hi Heather its Ric You discovered Sugden then! Good to see a log as well. Keep at it and those numbers will go up Yup, I've been log stalking you and Adrian a bit the last few days. Seems a lot of familiar faces post here. "conditioning"; Tuesday 1.4ish miles, strong hills 11min16 Done this route a dozen times and thats 20sec faster than the time I felt great. Followed by "Tabata" DB squats. 10kg each hand. Nearly squished my feet a few times. 11,11,11,11,10,10,10,10 Laid on the floor sweating. Weds Climbing. Fell off again, in the same darn place. Currently have neither the brute strength or the technique to get this. Made it up the nice 6a+ traverse route with minimal cheating, then shredded shins and wrists playing with the cracks. | ||
| Wiegieboard | | ... | 23-03-2011 @ 22:17 |
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | hrat said: Yup, I've been log stalking you and Adrian a bit the last few days. Seems a lot of familiar faces post here. "conditioning"; Tuesday 1.4ish miles, strong hills 11min16 Done this route a dozen times and thats 20sec faster than the time I felt great. Followed by "Tabata" DB squats. 10kg each hand. Nearly squished my feet a few times. 11,11,11,11,10,10,10,10 Laid on the floor sweating. Weds Climbing. Fell off again, in the same darn place. Currently have neither the brute strength or the technique to get this. Made it up the nice 6a+ traverse route with minimal cheating, then shredded shins and wrists playing with the cracks. f**king hills! Nice work! I was pounding smaller hills this week but usually go for horrible ones. Bad luck with the 6a. If it's Glasgow, I'm not quite sure that all of the runs are what they say they are haha. I'll fire up a 6a then fail on a 5+. Then again, maybe I do have limited skills haha. I'm sure that the strength will come soon enough. Grip work all the way and bouldering is king so I've been told by a very reputable source! | ||
| hrat | | ... | 24-03-2011 @ 21:09 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Swim 30 minutes. Front crawl coming on great, getting the hang of kicking from the hip and breathing. 1/2 length plus 2 strokes underwater. Squat 1x3 at 65, 75. 65 much easier than Monday, 75 easy. Did these on the platform, need to do this more for confidence. "Halting DL" looked like a prat, but got the hang of it I think. 1x5, 8, 3 at 60kg 8 was main set, others playing with the technique. Waiting for rack; DL 100kg x3 heavy, vg. Taught myself to drop weights. Cleans I can drop to the thighs, but fancy learning to snatch. Smallest bumpers on the bar, dropped from clean, and OH with press and snatch grip. Pissed off everyone, but needed done. Dudes doing plates under heel, 1/2 squats still at it, so did 5x1 each leg deck squats. (one legged squat, starting sat on 4inch bumper, in Oly shoes. I udge forwards onto my foot, into a nice stable bottom posn) Rack, faffed about setting up rack pulls, got the bar to bottom of knee. 1x5 at 60, 70, 80, 90. Feel harder than deads from the floor. Hopefully practise will help. DOH hold with 90kg 15sec, 10sec, alt grip 15sec. My grip sucks. Elbow bridge, plus 15kg. 1min 30, 1min. Plan to add weight once I get to two mins. | ||
| hrat | | ... | 26-03-2011 @ 00:02 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Friendly football, 1hr. Lots of sprinting, sharp direction changes. Surprised how solid my ankles and knees felt. Power clean; 30, 40x3 then power clean and jk, 3x1 at 40. Form felt good, but too tired to go heavy. Bench 1x3 at 40, 1x8 at 30 Really set my shoulders, fair arch. Not easy. Pullups 2x1, then chins 3,3,2,2 for total of ten, alt. with assisted dips, -50lb, 5,5,4 Felt good, nice to concentrate on bench and chins. Starving, lunch at 3pm, fish and chips and a pint for dinner. | ||
| hrat | | ... | 26-03-2011 @ 18:51 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Gorgeous weather, so biked Glasgow to Loch Lomond and back. ~40miles, very leisurely, took around 4 hours with picture stops etc. Pedal crank started falling off, but made it home. Haven't ridden in years, probably should have started smaller | ||
| hrat | | ... | 29-03-2011 @ 00:13 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Squat 8x3 67.5 Hard but OK, talking between sets so less thinking than last week. No probs with the residual stiffness from Sat. Bench 5x5 37.5 Working on arching. Have worked out how now, just need practice staying tight for a set of 5. These were a bit hit and miss, some reps flew up, others got off line. Def. need the volume for practice. OHP 3x6, 25 Sucked. Using a curl bar, feels really unstable. May have to ante up and use the barbell, with the titchy plates, 'cos I'm better than this. | ||
| Wiegieboard | | ... | 29-03-2011 @ 00:40 |
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | good work with the squat and bench. Was it an ez bar you were ohping with? | ||
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