How I did it (or possibly how I cocked it all up)
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Gingy24/03/11 @ 17:23
cannings07 said:How did you find the conventional deadlift compared to 'gay sumo'. Did you feel that is was slower/faster ?
Faster I think, was getting quite a lot of leg drive at the bottom and not giving too much thought to my back posture as long as it didn't change throughout the lift.
Think that with practice it will definitely exceed the sumo.
cannings0724/03/11 @ 17:26
Thinking about giving it a go for a bit, but I think that sumo works better in kit...raw sumo is just f**king hard!
Gingy24/03/11 @ 18:07
cannings07 said:Thinking about giving it a go for a bit, but I think that sumo works better in kit...raw sumo is just f**king hard!
Yup, having guessed my way though it and never had a coach I think that I was only ever doing a s**t version of it anyway. Conventional is the safest option me thinks, or at least the most consistent.
600 lb pull by chrimbo. Mark my words!
CraigCutler27/03/11 @ 12:00
Gingy said:
Get your head out your ass with all this pussying around being bored of powerling or I'll give you a spanking next year in the juniors!
Get your head out your ass with all this pussying around being bored of powerling or I'll give you a spanking next year in the juniors!
Ha ha well we'll see about that son, lol. I am starting some fighting but will still train for strength and 16 weeks out of comp sack of fighting and just train purely for strength.
I dont know whether to stay in 90's and redeem my s**t performance or go upto 100s? lol
What are your plans for weightclass next year.
Gingy27/03/11 @ 18:11
CraigCutler said:
Ha ha well we'll see about that son, lol. I am starting some fighting but will still train for strength and 16 weeks out of comp sack of fighting and just train purely for strength.
I dont know whether to stay in 90's and redeem my s**t performance or go upto 100s? lol
What are your plans for weightclass next year.
Ha ha well we'll see about that son, lol. I am starting some fighting but will still train for strength and 16 weeks out of comp sack of fighting and just train purely for strength.
I dont know whether to stay in 90's and redeem my s**t performance or go upto 100s? lol
What are your plans for weightclass next year.
Think I'll hang around the 90s for a while. Quite like this weight at the mo. Been looking at "Elite" totals, which I know is a whole load of Bulls**t, and 670 is the level for a 90. Got to be done in 2012.
Also would qualify for Raw unity in america which I think would be a buzz and gives me an excuse for a holiday!
Don't get me wrong I'm a LONG way off that but it's a plan!
Gingy28/03/11 @ 18:36
Back in the gym after 3 frustrating days off. Longest time I've had in a while. Being out of it for anything over 2 days just doesn't suit me mentally.
Squat
Bar x few
60 x 5
100 x 5
130 x 2
160 x 1
170 x 1
180 x 1
Paused Squat
130 x 5
140 x 5 (easier than last set)
Paused comp bench
bar x few
60 x 5
87.5 x 5
92.5 x 5
97.5 x 5
102.5 x 5 (grinder, not spotted, SCARY )
Good sesh. Hit all the numbers I wanted, glad to be back!
Squat
Bar x few
60 x 5
100 x 5
130 x 2
160 x 1
170 x 1
180 x 1
Paused Squat
130 x 5
140 x 5 (easier than last set)
Paused comp bench
bar x few
60 x 5
87.5 x 5
92.5 x 5
97.5 x 5
102.5 x 5 (grinder, not spotted, SCARY )
Good sesh. Hit all the numbers I wanted, glad to be back!
Gingy29/03/11 @ 18:10
Really enjoyable little session today
SLDL
60 x 10
100 x 5
130 x 3
150 x 2
175 x 5 (PB +5kg so so easy, think I'm better at these than normal deads?!)
High bar beltless oly shoes
60 x 10
100 x 3
130 x 3 (Default PB +10kg I think)
Took shoes off and did 60 x 10, Much easier.
Wide grip chins
4 sets o 6 (getting stronger now)
Gratuitous guns
10 x 12.5
10 x 12.5
10 x 12.5
10 x 15 oooooh yehhhhhh
Random face pulls and home
SLDL
60 x 10
100 x 5
130 x 3
150 x 2
175 x 5 (PB +5kg so so easy, think I'm better at these than normal deads?!)
High bar beltless oly shoes
60 x 10
100 x 3
130 x 3 (Default PB +10kg I think)
Took shoes off and did 60 x 10, Much easier.
Wide grip chins
4 sets o 6 (getting stronger now)
Gratuitous guns
10 x 12.5
10 x 12.5
10 x 12.5
10 x 15 oooooh yehhhhhh
Random face pulls and home
Gingy30/03/11 @ 17:44
Squat
Bar x lots (knees soooo sore )
60 x 8
100 x 5 (loosened up now)
130 x 2
160 x 1
180 x 1 (fast enough, will up daily max to 187.5 next week I think)
100 x 3
120 x 3
140 x 3
160 x 3 (Easy enough, 170 next week)
Board Press
60 x 10
100 x 3
107.5 x 3
115 x 3
125 x 3 (5kg pb i spose)
Flies
17.5 x 10
22.5 x 10
22.5 x 10
22.5 x 10
C2 rower
1k in 3:43.4 ish (couldn't convince myself to go any slower, feel better after it)
Bar x lots (knees soooo sore )
60 x 8
100 x 5 (loosened up now)
130 x 2
160 x 1
180 x 1 (fast enough, will up daily max to 187.5 next week I think)
100 x 3
120 x 3
140 x 3
160 x 3 (Easy enough, 170 next week)
Board Press
60 x 10
100 x 3
107.5 x 3
115 x 3
125 x 3 (5kg pb i spose)
Flies
17.5 x 10
22.5 x 10
22.5 x 10
22.5 x 10
C2 rower
1k in 3:43.4 ish (couldn't convince myself to go any slower, feel better after it)
Gingy31/03/11 @ 19:18
Deadlift
60 x 5
100 x 3
130 x 2
160 x 2
180 x 2
185 x 2 (great set, actually using some leg drive )
190 x 2
185 x 2
180 x 2
Speed pulls + super mini bands
130 x 3
140 x 3
130 x 3
3 X 6 pull ups
called it quits as have been tired all week but deadlifts felt great, even by comparison to last week 10kg lower!
did 1k on the c2 in 3:34 at rate 20, felt easy.
60 x 5
100 x 3
130 x 2
160 x 2
180 x 2
185 x 2 (great set, actually using some leg drive )
190 x 2
185 x 2
180 x 2
Speed pulls + super mini bands
130 x 3
140 x 3
130 x 3
3 X 6 pull ups
called it quits as have been tired all week but deadlifts felt great, even by comparison to last week 10kg lower!
did 1k on the c2 in 3:34 at rate 20, felt easy.
Gingy01/04/11 @ 18:07
Bench (Close grip + 2 super minis, 2 second pause)
Warm up and did
70 +bands x 5
80 +bands x 5
80 +bands x 5
80 +bands x 5
These felt great! Can already feel they're going to be sooooo good for my bench! felt heavy as fook at the top but in a good way. Two training partners who can bench 110+ each couldn't do 1 rep with a regular technique, never mind with close grip and a big pause. Think I'll aim to rep 100 plus bands and at this point i'll be near enough 140 comp style.
Squat
60 x 6
100 x 5
130 x 3 (third paused)
160 x 2 (second paused)
180 x 1 (rapid, deffo going for 187.5 as a daily max next week.)
Paused squat
1x130
1x160
1x170
Done. Strong session, especially considering how tired I am! Wish I was a full time athlete!
Warm up and did
70 +bands x 5
80 +bands x 5
80 +bands x 5
80 +bands x 5
These felt great! Can already feel they're going to be sooooo good for my bench! felt heavy as fook at the top but in a good way. Two training partners who can bench 110+ each couldn't do 1 rep with a regular technique, never mind with close grip and a big pause. Think I'll aim to rep 100 plus bands and at this point i'll be near enough 140 comp style.
Squat
60 x 6
100 x 5
130 x 3 (third paused)
160 x 2 (second paused)
180 x 1 (rapid, deffo going for 187.5 as a daily max next week.)
Paused squat
1x130
1x160
1x170
Done. Strong session, especially considering how tired I am! Wish I was a full time athlete!
Gingy04/04/11 @ 22:29
Competition bench
Bar x lots
60 x 5
90 x 5
95 x 5
100 x 5
105 x 5 (pb I think, happy with this)
Squat
Bar x lots
60 x 5
100 x 5
130 x 2
160 x 1
187.5 x 1
Paused squat
130 x 2
150 x 5 (pb for 5)
Good sesh after 12 hours at work.
Bar x lots
60 x 5
90 x 5
95 x 5
100 x 5
105 x 5 (pb I think, happy with this)
Squat
Bar x lots
60 x 5
100 x 5
130 x 2
160 x 1
187.5 x 1
Paused squat
130 x 2
150 x 5 (pb for 5)
Good sesh after 12 hours at work.
Gingy05/04/11 @ 17:40
Sleepy today, long one in work and a bad night's sleep, still enjoyed the sesh!
Bar complexes to warm up sleepy joints
SLDL
60 x 5
100 x 3
130 x 3
160 x 2
180 x 5 (PB +5kg) Round back but easy!
High bar beltless squats
bar x few
60 x 5
80 x 3
100 x 3
120 x 3
140 x 2 (bailed on doing a third, even though weight was easy, form wasn't good and I don't trust myself sans belt)
100 x 5 tying to work on the descent
Wide grip Chins
4 x 6 standard and easy
Dumbell Curls
10 x 10
10 x 12.5
10 x 12.5
10 x 12.5
happy enough
Bar complexes to warm up sleepy joints
SLDL
60 x 5
100 x 3
130 x 3
160 x 2
180 x 5 (PB +5kg) Round back but easy!
High bar beltless squats
bar x few
60 x 5
80 x 3
100 x 3
120 x 3
140 x 2 (bailed on doing a third, even though weight was easy, form wasn't good and I don't trust myself sans belt)
100 x 5 tying to work on the descent
Wide grip Chins
4 x 6 standard and easy
Dumbell Curls
10 x 10
10 x 12.5
10 x 12.5
10 x 12.5
happy enough
Gingy06/04/11 @ 17:50
Tired again today. Seems to be more often now the GF is home from uni...
Squat
Bar x lots
60 x 5
100 x 5 feel in a good groove
130 x 2
150 x 1
170 x 1
187.5 x 1 better than monday, still slow.
150 x 3
170 x 3 REAL GRINDER
Board Press (4 inch)
100 x 3
110 x 3
120 x 3
130 x 3 (pb +5kg.)
next week going to start with 120 again and lower the board. See what happens!
Flies
10 x 10
20 x 10
22.5 x 10
22.5 x 10
25 x 10
Concept 2 rower
1k in 3:26.4 at rate 23. Not easy but starting to feel in the groove again on these. Think I should be able to bang out a 3:10 whenever required.
Squat
Bar x lots
60 x 5
100 x 5 feel in a good groove
130 x 2
150 x 1
170 x 1
187.5 x 1 better than monday, still slow.
150 x 3
170 x 3 REAL GRINDER
Board Press (4 inch)
100 x 3
110 x 3
120 x 3
130 x 3 (pb +5kg.)
next week going to start with 120 again and lower the board. See what happens!
Flies
10 x 10
20 x 10
22.5 x 10
22.5 x 10
25 x 10
Concept 2 rower
1k in 3:26.4 at rate 23. Not easy but starting to feel in the groove again on these. Think I should be able to bang out a 3:10 whenever required.
Gingy07/04/11 @ 17:23
Deadlift day when stressed and seriously unmotivated = s**t weights
Deadlift
Warm up then
190 x 2
195 x 2
200 x 1 (failed second at floor, just couldn't find motivation and back is fried.)
Not going to do euro's anymore due to crap entry. I know this is a self fulfilling profecy but I can't justify going to Bournemouth to lift against no one else then claim I'm 1st or second in Europe.
Deadlift
Warm up then
190 x 2
195 x 2
200 x 1 (failed second at floor, just couldn't find motivation and back is fried.)
Not going to do euro's anymore due to crap entry. I know this is a self fulfilling profecy but I can't justify going to Bournemouth to lift against no one else then claim I'm 1st or second in Europe.
Gingy07/04/11 @ 20:12
Having decided to not compete at the Euro's I am reassessing my training and I'm going to go back to doing 3 days a week and look at some long term sustainability and progress in my training.
It'll break down nice and simple as follows.
Monday
Squats and Leg assistance with Competition bench.
Wednesday
MRP Bench and Shoulder's and tri's.
Friday
Deadlift and Upper back.
Simple, boring but hopefully ultimately effective!
It'll break down nice and simple as follows.
Monday
Squats and Leg assistance with Competition bench.
Wednesday
MRP Bench and Shoulder's and tri's.
Friday
Deadlift and Upper back.
Simple, boring but hopefully ultimately effective!
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