Road to a 67.5kg lifter and get fit in the process
Users viewing topic: & 1 Guest
| d_singh |  | 27/12/11 | 03-01-2012 @ 19:40 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | trained in macca's gym with tom Trained both bench and overhead together but still sticking to the prescribed reps. Used a top ipf bar which was a pleasure to use. bench bar x 10 65 x 5 75 x 5 85 x 3 worked up doing more reps then usual 90 x 3 95 x 3 100 x 1 easy x 1 bit slower x 1 did a extra set touch and go 80 x 10 incline d/b press 35kg x 10 40 x 4 incline bi curls x 10 x 7 oly standing bi curls bar x 10 35 x 6 x 5 overhead 3 x 2 45 x 5 65 x 3 1 extra by mistake x 2 x 2 gym rings dips x 14 close x 8 wide flys x 6 few more really enjoyable session in the garage training with macca and tom | ||
| d_singh | | 28/12/11 | 03-01-2012 @ 20:18 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | cross trainer am macca's garage. squats and deadlifting together squats 2 x 1 65 x 5 85 x 5 105 x 5 125 x 3 belt on/ trying to focus on keeping knees out 135 x 3 140 x 2 147.5 x 1 ok x 1 bit slow half way. 105 x 5 super deep all reps were fine and deep enough deadlift off blocks 100 x 5 140 x 3 160 x 3 185 x 1 belt on felt ace with ipf bar x 3 all lifts were comfy. normal height 185 x 1 comfy could of been faster from floor but it i didnt really push for speed 145 x 10 beltless. just fancied repping out. more reps me aswell chins bw x 5 15kg x 8 x 4 drop bw x 4 (8) incline bench oly row 60 x 8 70 x 5 60 x 8 will start to do these more as it takes the momentum away rows d/b 30 kg x 10 top session | ||
| d_singh | | 29/12/11 30/12/11 | 03-01-2012 @ 20:32 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | brunos 15mins quick cardio session skipping/ burpees 30/12/11 5 x 3 max 170 left hammie tight . 60 x 5 100 x 3 115 x 3 125 x 3 135 x 3 belt on very deep x 3,3,3,3 latter sets got tougher. going super deep does knacker you out experimented with sticking feet out to the side so it would prevent knees from buckling. hmmm was not sure whether it would help 50/50 will work on it. bench 5 x 3 max 115 60 x 5 70 x 3 80 x 3 92.5 x3,3,3,3,3 latter sets took some effort snatch with overhead squats bar x 5 30 x 3 40 x 3 50 x 3 crap tech x 3 better clean and jerk 3 x 2 decided to the jerk with a clean instead of taking it from the rack bar x 5 60 x 2 i think 70 x 2.2.2 all fine. not the best tech. last set best gym rings. used weights vest for the first time 10kg vest x 12 with half leg raises x 8 12.5 kg x 5 10kg x 5 drop bw x 4 chins 10kg vest x 7 x 5 pumped . loving the vest, feel comfy | ||
| d_singh | | 1/1/12 2/1/12 | 03-01-2012 @ 20:32 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | Post Edited: 03.01.2012 @ 20:54 PM by d_singh weights vest run up boston castle . been ages since doing this. 7.47 no pb ( 7.34 last pb) followed another path which took a few seconds longer. positive not was i did not feel too tired and was just a case of running faster.2/1/12 first session of the new year and was looking forwards to it  body weight 69 ish deadlift 5 x 3 max 167.5 but decided on 170 as i wanted a 5 kg jump 60 x 5 no chalk 100 x 3 ]120 x 3 ]140 x 2 155 x 2 belt on 170 x 3 not snappy grip crap x 3 better squeezed tight x 3 raw power feeling better. not using much speed x 3 getting tired x 3 1st rep used snappy tech felt fine took some effort however all reps were manageable. overhead 2 x 1 30 x 5 40 x 5 50 x 3 60 x 1 70 x f experimenting with hook grip which put me off clean. need to work on getting use to hook x 1 belt on wraps 1 chins 10kg weights vest 25kg x 8 think this is a pb. so much more comf with vest as plates dont swing drop x 10kg x 6 30kg x 2 pb i think. drop 10kg x 6 drop bw x 2 chins were great. deffo a pb , especially so when considering new bodyweight hyper ext bx x 5 40kg x 5 drop 20 x 5 (10) crap tech d/b press seated 90lbs x 3 drop x 24kg x 8 (11) 80lbs x 3 high bar beltless paused squat 60 x 3 70 x 1 80 x 1 90 x 1 100 x 1 110 x 1 starting to get a little tougher all fine long fun session  | ||
| just_t | | ... | 03-01-2012 @ 21:17 |
 Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Nice seshbro. Ordered my rings 21 delivered boooya | ||
| d_singh | | 04/01/12 first weightlifting session | 04-01-2012 @ 22:07 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | Post Edited: 04.01.2012 @ 22:52 PM by d_singh right took part in my first weightlifting session at sheff hallam where i got coached. absolutely loved it best equipment i have ever seen in a gym ! numerous top notch oly bars, 5 platforms , super duper racks. oh they aslo had video recording equipment set up on a delay which was linked to massive lcd screen and enabled you view or lifts straight after.... totally awesome. had a various other crazy equipments toowarmed up with overhead squat with just the bar and a few basic push presses making sure i drive from squat position using legs to drive up not pressing. did some paused overhead squats to test my core. coach was happy with that and flexibility so moved me onto half snatches. quick break through below with coaching tips (from what i can remember ) snatch from hip - wide hook grip -keep bar close to body so lats are tight - flick up just as you bring it to hip height - do kind of a up right row - get under bar and be explosive - very fast , stamp feet did this for a bit and added weight up to 40 kg including bar *progressed then to snatch from the knee still focusing on above points. * moved onto snatch with a full overhead squat. *coach moved me onto the platform .areas to work on was keeping on my heels. found that my grip loosen with fatigue, something which will improve with practice through forearm strength . stuck at 40kg . did some full snatch also from the ground. first few sets felt nice and explosive, however it got sloppy as i got tired. * push pressing from rack. worked up to about 70ks for 2- 3 reps. coaching points were to get timing right and to keep on heels. also to catch the bar on the way down with the legs. squats. belted 3 x 2 . free standing finished off with squats as i normally do following my routine. 145 x 3,3,3 all nice and deep . last set was best. bench. 3 x 2 at 95kg again following routine , however i worked up to 95 kg x 1 which felt kind of tough, plus was late so left it. could have done it, but thought i would save it for tomorrow or day after. over all i loved the session. got my blood pumping and acquired some great tips. have quite a sore pelvis thought from flicking the bar up . suppose i will get use to this and make minor adjustments to tech with practice. top coaching and seems like a top set of lads. my crappy attempts in my gym were no way near correct, however it still helped with my core so its all good. will add more oly lifting to my routine and work on tech. said i was one of his fastest learners wow chuffed, probably says that to everyone | ||
| garrold | | ... | 05-01-2012 @ 00:41 |
 Member 746, 722 posts SQ 180, BP 120, DL 222.5522.5 kgs @ 74kgs UnEq | Hello mate. I trained at Hallam last year for a while. I still would be if it wasn't for the limited opening hours! Like you say the place is well equipped (there's an Ivanko power bar in there too). I've been toying lately with the idea of going down for the wednesday night WL sessions, as a way of improving speed and explosive power. I shall follow your log with interest! | ||
| d_singh | | ... | 05-01-2012 @ 16:41 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | garrold said:Hello mate. I trained at Hallam last year for a while. I still would be if it wasn't for the limited opening hours! Like you say the place is well equipped (there's an Ivanko power bar in there too). I've been toying lately with the idea of going down for the wednesday night WL sessions, as a way of improving speed and explosive power. I shall follow your log with interest! i travel from rotherham so it was not something i was planning on going to on a daily basis, however he may be putting on a saturday session which would be nice. Get your self down pal. it certainly does improve speed and power. my legs feel so sore today and i hardly had weight on the bar. | ||
| d_singh | | ... | 05-01-2012 @ 16:41 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | Post Edited: 05.01.2012 @ 16:46 PM by d_singh garrold said:Hello mate. I trained at Hallam last year for a while. I still would be if it wasn't for the limited opening hours! Like you say the place is well equipped (there's an Ivanko power bar in there too). I've been toying lately with the idea of going down for the wednesday night WL sessions, as a way of improving speed and explosive power. I shall follow your log with interest! i travel from rotherham so it was not something i was planning on going to on a daily basis, however he may be putting on a saturday session which would be nice. Get your self down pal. it certainly does improve speed and power. my legs feel mega sore today and i hardly had weight on the bar. | ||
| just_t | | ... | 05-01-2012 @ 18:15 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | awsome mate! glad you went. Wish it was there when i was at uni. how much it costing ya? have to join? | ||
| d_singh | | ... | 05-01-2012 @ 18:51 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | just_t said:awsome mate! glad you went. Wish it was there when i was at uni. how much it costing ya? have to join? 3.50 no joining | ||
| d_singh | | 5/1/11 | 05-01-2012 @ 20:19 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | pm 40 min cross trainer. legs feel soooo sore from last nights training...like it though | ||
| just_t | | ... | 05-01-2012 @ 20:46 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | will have to join you sometime bro. you going every week now? | ||
| d_singh | | ... | 05-01-2012 @ 22:51 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | Post Edited: 05.01.2012 @ 22:52 PM by d_singh just_t said:will have to join you sometime bro. you going every week now? yea when ever i am on days pal . deffo pop down mate. made such a difference being coached and not having to watch you tube videos which is never the same. | ||
| d_singh | | 6/01/12 | 06-01-2012 @ 20:52 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | Post Edited: 06.01.2012 @ 20:54 PM by d_singh boxing malt house . 45 mins. was late.Decided to leave gym today and box. save energy and have more time tomorrow in the gym. Been yonks since i have attended boxing. Did bag work on my own with no real structure. really need to get boxing fit (never ever come no where near close ) as i felt tired on the bag, although i did generally feel drained from the last few days of training. will try to attend boxing at least once a week | ||