Oh Danny boy, the pipes, the pipes are calling
Users viewing topic: & 1 Guest
| DH |  | ... | 15-11-2011 @ 17:53 |
 Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Forgot how close the NW champs are so this is the start of very short 3 week build up to it. Going to use the first few weeks of Sheiko #32 mainly to test where I'm at with my weights. I've not put in anywhere near enough practise in my suit and shirt and even knee wraps so I will be doing it unequipped and just aiming to beat my total from the All England (155, 110, 170 - 435) SQUATS Bar x 20 78 x 3 93 x 3 110 x 3 110 x 3 117.5 x 2 117.5 x 2 BENCH 55 x 3 66 x 3 77.5 x 3 77.5 x 3 83 x 2 83 x 2 STOMACH Plank x 60 secs Side plank right x 60 secs Side plank left x 60 secs FIrst 3 sets of bench had my pinky on the rings and flat back, final 5 sets were all with a comp setup; arch and index fingers on the rings. | ||
| DH | | ... | 17-11-2011 @ 20:21 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | SQUAT Bar x lots 78 x 3 93 x 3 93 x 3 110 x 2 110 x 2 125 x 2 140 x 1 155 x 0 Fail Got pinned in the hole due to not staying tight at the bottom 155 x 1 Equal Comp PB BENCH 55 x 1 66 x 1 77.5 x 1 87.5 x 1 100 x 1 110 x 1 Equal Comp PB 120 x 0 Fail wouldn’t move off my chest 115 x 1 5kg Paused PB Looking to get the 120 at the NW champs, will hopefully go on the day. DEADLIFT 85 x 3 102.5 x 2 120 x 2 120 x 2 136 x 1 153 x 1 170 x 1 Equal Comp PB 175 x 1 [bNew gym PB Overall I’m happy with tonights session, looks good for an improvement to my total on the 4th. Openers will more than likely be: Squat 150 Bench 110 Deadlift 160 Aiming for: Squat 165-70 Bench 120-25 Deadlift 185-90 Total 470-85 | ||
| DH | | Sheiko #32: Session 3, Week 1 | 19-11-2011 @ 19:08 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | SQUAT 78 x 3 93 x 3 93 x 3 110 x 3 110 x 3 117.5 x 2 117.5 x 2 117.5 x 2 117.5 x 2 BENCH 61 x 3 72.5 x 3 72.5 x 3 83 x 3 83 x 3 83 x 3 83 x 3 83 x 3 83 x 3 INVERTED ROWS BW x 10 BW x 10 BW x 10 BW x 10 BW x 10 STANDING GOOD MORNINGS 70 x 5 70 x 5 70 x 5 70 x 5 70 x 5 ABS Front plank x 60secs R side plank x 60secs L side plank x 60secs Tonight was the first time I have done Good Mornings in a long time, difficult first 2 sets but got my groove back on the last 3. | ||
| DH | | Sheiko #32 Session 1 Week 2 | 22-11-2011 @ 11:16 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | SQUAT 80 x 3 96 x 3 96 x 3 112.5 x 3 112.5 x 3 128 x 2 128 x 2 128 x 2 128 x 2 BENCH 60 x 3 72.5 x 3 85 x 3 85 x 3 96 x 3 96 x 3 96 x 3 96 x 3 INVERTED ROW BW x 8 BW x 8 BW x 8 BW x 8 SQUAT 88 x 3 105 x 3 105 x 3 120 x 3 120 x 3 120 x 3 120 x 3 Tiring session on my abs, I’ve been reducing the use of my belt as I think I’ve been relying on it a little too much. It wasn’t used at all for this session and I could definitely feel it by the end. When I put it back on to squat at the comp it will hopefully make them easier, like using it for the first time all over again? Hope so anyway. | ||
| DH | | Kettlebell Tabata | 22-11-2011 @ 18:27 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | I need to get my fitness levels up and loose a bit of podge (want to drop to competing in the 83s, and if my bodyfat percentage is anything to go by then I should be able to). First crack at a Kettlebell Tabata (4 mins. 20 secs high intensity 10 secs rest and repeat until time is up) decided to use swings. I'm using a 12kg comp spec kettlebell from Wolverson Fitness until I decide how to progress and will either get a heavier one or another 12 Sets and reps: 1) 13 2) 14 3) 12 4) 13 5) 13 Got a pain in my SI joint so only did one last set of swings as then switched to snatches. 6) 12 7) 10 8) 10 Definitely blowing hard at the end Progression wise I was thinking of aiming for 16-18 reps each set and when can get that in all sets I'll increase the weight or when I hit 15 reps each set will do the tabata twice but not too sure yet, need to read up a bit more an make my mind up | ||
| DH | | Sheiko #32 Week 2 Session 2. | 24-11-2011 @ 14:36 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | DEADLIFT TO KNEES 90 x 3 108 x 2 108 x 2 117.5 x 2 117.5 x 2 126 x 1 126 x 1 BENCH 60 x 3 72.5 x 3 85 x 3 85 x 3 96 x 3 96 x 3 102.5 x 2 102.5 x 2 102.5 x 2 DEADLIFT 90 x 3 110 x 3 126 x 3 126 x 3 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 INVERTED ROWS BW x 5 x10 ABS Plank front x 60 secs Plank right x 60 secs plank left x 60 secs Felt good today as my mate trained with me so had someone other thn myself to push me. Was going well until the final 4 sets of deads at 145, they smacked my behind! Gassed all of a sudden. Managed to finish them though and the inverted rows were suprisingly easy after a couple of mins break. | ||
| DH | | Sheiko #32 Week 2 Session 3. 26/11/11 | 27-11-2011 @ 19:47 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | BENCH 60 x 3 72.5 x 3 85 x 3 85 x 3 96 x 3 96 x 3 96 x 3 96 x 3 96 x 3 All sets done with a comp setup (arch and index finger on the rings) and each rep paused for a count of 2. SQUAT 80 x 3 97.5 x 3 97.5 x 3 112.5 x 3 112.5 x 3 130 x 3 130 x 3 130 x 3 130 x 3 130 x 3 130 x 3 All sets done beltless, last 2 sets my abs and lower back were a little tired but managed to hold form. Looking forward to getting back in my belt at the comp and seeing how my beltless training has benefitted my max (hopefully). BENCH 60 x 4 72.5 x 4 85 x 4 85 x 4 85 x 4 85 x 4 All sets done flat back and with pinky on the rings and t&g trying to be as explosive as possible but without bouncing on my chest. Should also have done some upper back work (instead of flyes) and good mornings but didnt have time as I started a bit late. | ||