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

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d_singhIcon4/2/1207-02-2012 @ 10:24 
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 @ 10:37 AM by d_singh
very cold

cleans front squat some jerks.

bar
30kg
40
45 5 clean - 5 front squats
50 5 -5
55 5 - 5 getting tough, feel tired also. bars are so crap not ideal for weightlifting
60 x 1 just clean felt s**t

snact balance

bar x 5
30 x 5
40 x did a few but pressing lock out so doesnt count

snatch from knee

bw x 5
30 x 4

deadlift comp max 205 thick bar. added 2.5 to make up for it being lighter

5 x 3

60 x 8
100 x 5
120 x 3
140 x 3 feeling slow. not easy as expected oh well
]belt on
165 x 3,3,3,3,3 felt slower then usual but all manageable. went up fine

beltess shrugs oly bar from deadlift postion

100 x 10
110 x 10
120 x 8

d/b row
80lbs x 10,8
28kg x 10

hyper etx

20kg x 8 feeling tired
x5
x 5 drop bx 20kg x 5 (10)

gym rings

bw chins

2 - 3 sets . 1round 10 reps

decent session
d_singhIcon6/2/1207-02-2012 @ 10:50 
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 @ 10:51 AM by d_singh
squats low bar belted

thick bar added 2.5 to make up weight

60 x 5
100 x 3
122.5 x 1 belt on
142.5 x 1
146.5 x 1
152.5 x 1 all deep so far
157.5 x 1 ok
162.5 x 1 felt felt ok. decent enough . easier then last week for sure
165 x 1 new bw pb Happy on video depth looked bang on..sure it would pass.
167.5 x f didnt expect to get it. tired but wanted to test the water

happy with squats. hope the single rep training continues to work as it did before

paused low bar beltless squats

walking out of rack. nice long pauses approx 5 secs

57.5 x 1
80 x 1
90 x 1
100 x 1
110 x 1
120 x 1 al felt ok. got a bit tougher on last set

bench 3 x 2

60 x 4
70 x 3
80 x 3
90 x 2
95 x 2
x 2
x 2 used a slightly narrower grip like the chap in the comp. best set think this feels a bit better as it feels smoother when controlling down . will experiment with it

62.5 x 18 touch and go . pumped Happy

gym rings

dips
bw x 12,10

flys
bw x 5,4

good positive session. feeling a lot more shaped too Happy bw has leveled off at around 68/69 kg in the morning. lighter then before and im eating comfortably Happy

pm cross trainer 35 mins
BillwestIcon...07-02-2012 @ 12:15 
Member 541, 4863 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
A belated well done on the comp, and generally good work recently.
d_singhIcon...07-02-2012 @ 12:19 
Gillette - The best a man can get
Member 466, 1389 posts
SQ 196, BP 120, DL 254
570.0 kgs @ 74kgs UnEq
Billwest said:A belated well done on the comp, and generally good work recently.


cheers mate. hopefully i can chip away and get stronger. feel a lot better at this bodyweight
d_singhIcon7/2/12 8/2/1219-02-2012 @ 11:29 
Gillette - The best a man can get
Member 466, 1389 posts
SQ 196, BP 120, DL 254
570.0 kgs @ 74kgs UnEq
7/2/12

20m cross trainer 1 pm

8/2/12

front squats beltless.
60 x 4
65 x 1
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1
95 x 1
100 x 1
105 x 1
115 x 1
110 x 1
115 x f

npt done this properly in a very long time. need to build back up. tech on the early sets felt fine tho

deadlift 3 x 2 175 (205)

60 x 4
100 x 2
120 x 2
140 x 2
160 x 2 belt on
175 x 2
x 2 took some effort but still ok
x 2 best set more focused

stiff leg double overhand . beltless

60 x 8
80 x 8
100 x 8

overhead 70 max 3 x 2
bar x 10 all beltless
30 x 5
40 x 5
50 x 5
60 x 2
x 2
x 2

chins bw
10,8,5

decent session
d_singhIcon10/2/1219-02-2012 @ 11:35 
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. legs feel tight

60 x 4
70 x 1
80 x 1
90 x 1
100 x 1
105 x 1
110 x 1
115 x 1
120 x 1
125 x 1
130 x 1
135 x 1
140 x 1 pb 2.5 more Happy
142.5 x f just testing

bench 2 x 1
60 x 4
70 x 1
80 x 1
90 x 1
95 x 1
100 x 1
x 1

incline d/b press
25kg x 8
90 lbs x 4 took effort
80lbs x 5

skulls z bar
65 kg x 5 effort getting stronger again on these Happy
60 x 5


decent session again
d_singhIcon11/2/12 12/2/1219-02-2012 @ 11:42 
Gillette - The best a man can get
Member 466, 1389 posts
SQ 196, BP 120, DL 254
570.0 kgs @ 74kgs UnEq
Post Edited: 19.02.2012 @ 13:50 PM by d_singh
11/2/12

run boston castle equal pb 6.11 however due to a new footpath i had to go divert which took slightly longer so could o been 6.10 which is pb lol surprised as not been for a uphill run in ages. happy with that Happy



12/2/12

squats low bar belted

60 x 4
100 x 2
110 x 1
120 x 1
130 x 1 belt on
140 x 1
150 x 1 better more aggression
155 x 1 ok felt deep
160 x 1 getting more confident on this. didnt take massive effort
167.5 x 1 pb on video depth is just bang on . found out after one side was heavier by 1.5 Unhappy time to do again
http://www.youtube.com/watch?v=uNHjrj1gMpQ&feature=youtu.b...

x 1 pb for sure. got it excellent battle on vid
http://www.youtube.com/watch?v=09ZQ8Ll8xF8&feature=youtu.b...

speed sets beltless
60 x 4
70 x 3
80 x 3
105 x 3,3,3,3

decent squatting pleased

snatch balance with some overthead squat thrown in
bar x 5ish
x 4,4,4,4
27.5kg x 4
30 x 6
35 x 4
40 x 2 getting trough around this weight

snatch from knee

bar x 4
24 x 4
30 x 4
35 x 4
40 x 2 happy with that
d_singhIcon13/2/1219-02-2012 @ 12:17 
Gillette - The best a man can get
Member 466, 1389 posts
SQ 196, BP 120, DL 254
570.0 kgs @ 74kgs UnEq
deadlift 2 x 1

60 x 5
100 x 4
120 x 3
140 x 2
160 x 2 belt on
185 x 1 good getting better and more confident
x 1 bit slower but still ok.

speed beltless
140 x 3
x 3
120 x 3
x 3

weighted chins
bx x 5
20kg x 5
x 3 drop bw x 8 (11)

oly bar row on bench

bar x 10
40 x 10
50 x 8
60 x 6

overhead 2 x 1

27.5 x 8
37.5 x 5
50 x 3
62.5 x 1
x 1



push jerk oly style clean
bar x 5 playing between spilt and push jerk
30 x 5
40 x 4
50 x 5 just cleans tech felt miles better first time i flicked bar up properly, well felt i didHappy
x 2

high bar beltless paused
60 x 1
70 x 1
80 x 1
90 x 1 uper setted with lateral/bent over shoulders from here. get a quick pump
100 x 1
105 x 1

going to start doing jerks from the rack. miss having some weight overhead

decent session Happy
d_singhIcon14/2/12 15/2/1219-02-2012 @ 12:44 
Gillette - The best a man can get
Member 466, 1389 posts
SQ 196, BP 120, DL 254
570.0 kgs @ 74kgs UnEq
14/2/12

35min cross trainer pm


15/2/12

sheff weightlifting

squat low bar decided since i am doing single rep training then may as well make use of a proper bar

60 x 4 bt of a dodgy rack as not tall enough and keeps hitting sides when unracking. oh well no biggie
80 x 2
100 x 1
120 x 1
140 x 1 belt on around here
150 x 1
155 x 1 feeling good so far. tech solid and deep.
160 x 1
165 x 1 felt like im getting good hip drive
170 x 1 pb Happy went deep touched side stands at the bottom so i know its deep
172 x 1 using 1 kg plates , tougher as lost concentration still good effort
argghh found out 172 set was 10kg lighter by one side how did that happen lol time to do it again
172 x 1 pb yes got it felt decent good effort

175 x f felt solid but ran out of steam

excellent squatting going to start doing my heavy low bar here when i get the chance. so nice to use a proper bar and great atmosphere

snatch balance

bar x 5
25 x 5
30 x 5
35 x 4
40 x 4 few dodgy reps. overall improving with my teck Happy

full snatch

30 x 2 left there cut session early as paul had to go

happy with today 5kg pb Wink felt like 177.5 / 180 was there if i had sone less volume before
d_singhIcon16/2/1219-02-2012 @ 12:59 
Gillette - The best a man can get
Member 466, 1389 posts
SQ 196, BP 120, DL 254
570.0 kgs @ 74kgs UnEq
deadlift 5 x 3 really felt like deadlifting even if i squatting heavy last night

60 x 4
80 x 5
100 x 3
120 x 2
140 x 2
155 x 2 belt on
170 x 3,3,3,3,3 felt tired but all the reps were manageable and went up fine. would of been easier if fresher

bench 5 x 3 max 115

60 x 5
70 x 3
75 x 3 changed to thick bar as other bent and crap
80 x 2
85 x 2
92.5 x 3,3,3,3,3 latter sets got better

front squats beltless
60 x 1
70 x 1 ran out of time gym closing

need to do hypers this week

good session
d_singhIcon17/2/12 18/2/1219-02-2012 @ 13:10 
Gillette - The best a man can get
Member 466, 1389 posts
SQ 196, BP 120, DL 254
570.0 kgs @ 74kgs UnEq
30 mins steady jog

high bar beltless left hammie tight

60 x 4
72.5 x 1
82.5 x 1
92.5 x 1
102.5 x 1
107.5 x 1
112.5 x 1
feel a bit stiff
117.5 x 1 better more focused
122.5 x 1
127.5 x 1
132.5 x 1
137.5 x 1
142.5 x 1 pb Happy excellent effort lost concentration on way down and had to really battle half way up. great fight. happy with that pb as i did just as much volume as last time

145 x f way too tired

speed sets
90 x 3,3,3,3

snatch from knee

bar x 4
25 x 3
30 x 2
35 x 2
40 x 2
45 x f
x 1 got it hulked up . think that a little pb Happy really enjoying snatching and weightlifting in general

lunges 10 meters each way
bar
20kg
30
40 getting tougher
50 good effort. got more in me. will start to blast these and see what level i can reach. enjoy them

leg raises
bw x 8 controlled and all the way up - 4 half reps (12)
x 8 sloppy tech
x 10 half

bi curls oly bar
bar x 10
30 x 8
40 x 5

hammer curls
20lbs x 8
x 8

cable double bi cep curl
x 12
x 10

nice session Happy legs will be aching tomorrow
cooperpj01Icon...21-02-2013 @ 14:04 
Avatar
ta-ra then
Member 564, 922 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 74kgs UnEq
Great work pal! Was on the phone with Marc Giles today & he said u might be looking to do the classic next yr. Would be good to see u there.

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