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Road to a 67.5kg lifter and get fit in the process

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d_singh		8/1/12 8/1/12	21-01-2012 @ 19:01
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254 570.0 kgs @ 74kgs UnEq	8/1/12 run shop to town 6.45 . 6.17 is my best. 9/1/12 quick session as starting work at 12 squats 2 x 1 60 x 4 abductors a little tight 100 x 2 120 x 1 belt on 125 x 1 this and above were all long walkouts. also decided to do work up in smaller increments 130 x 1 135 x 1 140 x 1 not super easy but very deep 145 x 1 152.5 x f arghh went super deep but just lost it. must be tired x 1 used wider stance as i use to do. really do think wide is the the most strongest position for me. will stick to it x 1 deep tough half way bench 2 x 1 60 x 4 70 x 1 80 x 1 90 x 1 102.5 x long pause felt fine x 1
d_singh		10/1/12	21-01-2012 @ 19:27
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254 570.0 kgs @ 74kgs UnEq	sheff weightlifting warm up bike roller stretch off broom stick stretches front and back push press snatch position front and back 3 set 5 reps up to 40kg snatch balance 3 x 5 up to 35 kg working on dipping under. need to be fast and not try to lower weight down from overhead squat position snatch from thighs Snatch from knee ..using more speed 3 x 5 upto 35 kg clean and jerk work front squat 3 x 5 up to 70kg hang clean from knee 3 x 5 up to 35 kg relax when holding bar spilt jerk just the bar 3 x 5 lots of coaching points learnt i.e both feet to land at the same time, back foot on toes and inline, recover by bringing front foot in first then follow with the second. deadlifts 2 x 1 though i would cram it in, kind of knackered tho, oh well nice to train with a proper bar 60 x 5 100 x 3 120 x 2 140 x 1 160 x 1 belt on 175 x 1 190 x 1 x 1 both singles took some effort but still pleased as was knackered..felt solid too chins 15kg x 9 think this is a pb x 5 hyper ext 10kg x 6 nice session
d_singh		13/01/12	21-01-2012 @ 19:38
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254 570.0 kgs @ 74kgs UnEq	squats 5 x 5 using wider stance again 60 x 5 100 x 3 120 x 3 140 x 3 belt on x 3 x 3 x 3 x 3 last rep hard.. overall it took some effort. definitely not like it use to be when body weight was heavier. this use to fly up. oh well will come back bench 5 x 3 60 x 5 70 x 3 80 x 3 90 x 1 95 x 3,3,3,3,3 similar to above..not like it use to be but still happy as im making progress at light bw skulls z bar 10 kg x 10 20 x 8 x 4
d_singh		14/1/12 15/1/12	21-01-2012 @ 19:49
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254 570.0 kgs @ 74kgs UnEq	14/1/12 cross trainer 30 mins 15/1/12 really cramming in the session, not sure if a good idea hmmm legs are feeling sore lately....want to try squat a 160 prior to comp, deadlift 195 and bench 107. squats 3 x 2 60 x 4 100 x 3 120 x 2 belt on 130 x 3 140 x 1 147.5 x 2,2,2 al nice and deep and felt much better then last week deadlift .. fitting both in on the same day. suppose this helps with comp prep 60 x 5 100 x 4 120 x 2 140 x 2 160 x 1 175 x 3,3,3,3,3 all felt solid . pleased. got a bit harder with the latter sets as expected. chucked in a few speed snappy style pulls also. seem to have found the right balance between speed and raw controlled pulls snatch warm ups with overhead squats from knee bar x 4 50 x 3 40 x 1,1 x 3 45 x 1 clean jerk 40 x 4 ish 50 x 1 x 1 lunges .approx 10 meters .. build by abductors 10kg vest 30 kg decent session
Billwest		...	26-01-2012 @ 12:29
Member 541, 4991 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Excellent session, judging by your PBs at this new much reduced weight.
d_singh		16/1/12 17/1/12	05-02-2012 @ 10:53
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254 570.0 kgs @ 74kgs UnEq	hardly slept last night cross trainer 40 min pm 17/1/12 feel better . had a decent sleep squats 2 x 1 60 x 5 100 x 2 120 x 1 130 x 1 140 x 1 150 x 1 157.5 x 1 better then last week and deep. still taking some effort x 1 bench 3 x 2 60 x 4 70 x 2 80 x 2 90 x 2 100 x 2 second rep hard x 2 bit better x 2 best set overhead 2 x 1 rushed no warm up 60 x 2 72.5 x 1 x 1 happy with that
d_singh		18/1/12	05-02-2012 @ 10:58
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254 570.0 kgs @ 74kgs UnEq	weightlifting sheff warm up snatch upright row from hips 30 x 5 35 x 5 40 x 3 5 x 3 50 x 3 snatch balance bar x 10 30 x 5 35 x 5 40 x 2 need to get under the bar fast snatch below knee 30 x 3,3,3 push press push press with dip spilt jerk up to 40kg deadlift 3 x 2 60 x 5 100 x 2 120 x 2 140 x 2 160 x 1 belt on 182.5 x 2,2 took some effort but very tired and still felt fairly snappy. happy with that
d_singh		19/1/12 20/1/12	05-02-2012 @ 11:22
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254 570.0 kgs @ 74kgs UnEq	cardio rower 500 m 1.47 need to get back to under 140 skipping 10 mins 20/1/12 legs hammies tight squats 5 x 3 60 x 5 100 x 3 120 x 2 145 x 3 tough harder then expected x 3 bit better x 3 tough had scream x 3 x 2 failed 3rd too much effort so left got a few sets on video. felt i had not gone deep enough on a few reps but after looking back even the ones that were cut short were deeper then usual. all looked fine tough squatting. . think cramming in the sessions is having a effect on gains. always better doing volume training gradually bench 2 x 1 60 x 4 70 x 2 80 x 1 90 x 1 100 x 1 105 x 1 felt more solid but still tough x 1 same overhead -working on proper clean 30 x 5 40 x 4 50 x 2 60 x 1 65 x 1 tired had no energy for this. think ive lost some strength on this, need to start doing them regularly after comp. was thinking of jacking in assistance but thought stuff it ...get it done dips bw x 10 10kg vest on x 10 30kg x 5 50 x 5 60 x 2 drop vest 50kg x 1 drop bw x 10 this must be a pb at this body weight 60kg x 2 lunges vest x 3 goes top set 30kg about 10 m each way, enjoying lunges skulls 20kg x 8 x 4 abs super incline 15kg x 8 last rep tough super slow good effort drop bx x 10
d_singh		21/1/12 22/1/12	05-02-2012 @ 11:34
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254 570.0 kgs @ 74kgs UnEq	Post Edited: 05.02.2012 @ 12:20 PM by d_singh 21/1/12 increasing cross trainer sessions 40 min afternoon pm 30 min 22/1/12 deadlift 2 x 1 using thick bar as someone was using the other doing some s**tty quarter squats 60 x 5 100 x 2 120 x 2 140 x 1 belt on 160 x 1 180 x 1 went up fine but still taking some effort 195 x 1 hulked up . effort happy with that 197.5 x f added 2.5 as the thick bar is lighter. was too exhausted by now overhead. nop warm up 60 x 1 65 x 3 x 1 this is getting tough . need to recalculate max and start new cycle
d_singh		23/1/12 24/1/12	05-02-2012 @ 12:18
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254 570.0 kgs @ 74kgs UnEq	23/1/12 cross trainer 45 min pm 35 min bw dropping 24/1/12 squats 3 x 2 60 x 3 100 x 2 belt on 120 x 2 140 x 2 152.5 x 2 tough x 2 even tougher. all reps very deep x 2 got a few sets on video. again 1st rep was all super deep some of the 2nd reps felt cit short but on video they still seem deep enough. should have no problems with depth at the comp bench 5 x 3 60 x 4 70 x 2 80 x 2 90 x 1 95 x 3 grip s**t x 2 failed 3rd wtf found out one side was heavier then the other since they had fixed the bar, very noticeable as well. been doing squats on the same bar lol left it there anyway as i dont want to overdo it before comp db press flat for laugh 120 lbs x f meant to be 110 oh well will start to work on these miss then 100lbs x 4 no time for overhead rest up now and so some light cross trainer sessions
d_singh		28/1/12 comp day	05-02-2012 @ 12:55
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254 570.0 kgs @ 74kgs UnEq	Post Edited: 05.02.2012 @ 13:04 PM by d_singh bradford uni 27/1/12 day before cut water out at around 2 pm was stressing the day before as i was worried about making weight. decided to spend the evening at the holiday in hotel sitting in the sauna and jacuzzi. spent the first 30 min between the treadmill, cross trainer and rower. moved onto the jacuzzi for 30 mins before doing 10 - 5 mins stints in the sauna ( sauna is tough ). by the end of it i weighed just over 65/66 kg on my scales. got all night to lose more and have already cut water . weighed myself again in the middle of the night 65kg bang on .deffo should be in. really struggled to sleep and had no clue what time i drifted off...however i did sleep which is good for me. didnt feel to bad in the morning and was weighing in at 65. feeling dehydrated tho and needed a drink comp weighed in at 67.1 with undies yes well under . has a nice entourage to support me consisting of dad, jon, tom , jon and cousing from bradford squat not sure what i would lift so decided to be conservative 150 passed felt slower then expected hmmmm 162.5 failed wtf . was not expecting that. family had just surprisingly arrived after the lift and i so wanted to put on a good performance for myself. 162.5 passed tried again. this time i widened my stance so i could use hips more (like i use to do ) wow this was easy, why did i not do this in the first place ! 170 was there bench warm up felt good so decided to open at 105 105 passed 112.5 failed battled just half way , felt it was there so close 112..5 failed same oh well deadlift 190 passed felt slower then expected. lifted in a more controlled way (not sure if wise ) 202.5 passed. decided to do the more explosive snappy method which has worked previously. again this was so much easier. used nose tork which helped 207.5 failed .. ran out of steam here. if i had done the snappy method on the first lift, reckon with the extra confidence a 210 was there overall an enjoyable comp. totaled 475 which is not much more then my last comp but lots more was there. glad i made weight and have qualified for the british in april. hopefully the cutting process will be easier each time with the experience of doing it twice now, also found what comp technique works and will stick to it cant wait to get back to training.
d_singh		30/1/12	05-02-2012 @ 13:39
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254 570.0 kgs @ 74kgs UnEq	squats right decided i am going back to some single rep daily max training for squats. worked so well previously , no reason why it should not now, plus i have missed having weight on my back going to keep deadlifts, overhead and bench the same doing tokar. will be adding plenty of squat variations and assistance on everything. 60 x 4 100 x 2 120 x 1 130 x 1 135 x 1 feeling smooth so far 140 x 1 belt on 145 x 1 150 x 1 good 155 x 1 160 x 1 slowing half way 162.5 x 1 equal current pb and two after comp. not as deep but still ok 165 x f may of had with lots of effort. just wanted to test the water belt off speed 70 % of daily max above 100 x 3,3,3,3 bench 5 x 3 max current 112.5 . i know i did 105 at comp but this was very close so make it max 60 x 4 70 x 3 80 x 2 90 x 3,3,3,3,3 all ok. little tougher on latter sets 60 x 20 touch and go close grip 60 x 7,8,7 fun session
d_singh		31/1/12	07-02-2012 @ 09:57
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254 570.0 kgs @ 74kgs UnEq	Post Edited: 07.02.2012 @ 10:00 AM by d_singh 31/1/12 cardio with paul x 2 runs around alma road then a hill sprint up it. skipping followed by burpees knackered good session
d_singh		1/2/12	07-02-2012 @ 10:03
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254 570.0 kgs @ 74kgs UnEq	sheff weightlifting with paul did mainly bar work focusing on speed tech plenty of snatch balances and snatch from the hip /knee cleans . creap tech need to work on these push press followed by front squat . up to 40 kg or so lunges worked up to 30 kg approx 15 meters each way good session ...worked up a sweat
d_singh		3/2/12	07-02-2012 @ 10:14
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254 570.0 kgs @ 74kgs UnEq	high bar beltless squats legs hammies tight. focusing staying on heels 60 x 5 70 x 1 80 x 1 85 x 1 90 x 1 95 x 1 100 x 1 105 x 1 110 x 1 115 x 1 all above comfy 120 x 1 slowing a bit x 1 did it twice by mistake 125 x 1 getting harder 130 x 1 harder but tech more solid then previous set 135 x 1 form breaking a bit 137.5 x 1 tougher tech felt solid tho. leave there. happy with that better then expected. got 30 min to do overhead overhead training max 75 5 x 3 trying to do a proper clean 30 x 5 using hook grip also 40 x 3 50 x 3 60 x 3 took effort crap clean to on a s**te bar that slips x 3 last rep tough decided to reduce max to 70 as its taking too much effort definitely need to build back up 55 x 3,3,3 better behind neck - super controlled muscle building style 30 x 15 x 12 25 x 14 lateral raises super set bent over 15lbs shoulders pumped pm cross trainer 35 min

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