The return of the Bat
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| Fruitbat |  | ... | 25-11-2007 @ 16:55 |
 slightly smaller bat Member 15, 304 posts SQ 135, BP 70, DL 147.5352.5 kgs @ 63kgs Eq | Sunday 25th Nov NW Training session by Jim Blanchflower and Bryn Evans was held in Colne today. I have been looking forward to this opportunity to get advice and build my confidence ever since I decided to take the plunge into equipped lifting. I got what I wanted out of it - solid form tips, confidence about the heavier weights, and training tips as well as a good session  Squats 6x20kg unequipped 5x50kg unequipped 3x75kg bottoms only 3x90kg straps up and loose(ish) knee wraps. Was advised to take the wraps a bit higher. 3x95kg not to depth 3x105kg not to depth 1x115kg almost to depth- was suggested I pull the legs on the suit a bit higher 1x115kg made depth (just) - making depth is the hard bit - the actual upwards bit was easy. 1x125kg not to depth - this is a mental thing because the weight is enough to get me down and it is easy enough that I wouldnt get stuck at the bottom - it just feels weird 1x125kg closer to depth but still not quite there. Depth and more weight are both there but I had done a lot by now so decided to leave it there. I think for the comp in 2 weeks I will open on 115kg and really need to focus on the depth. I need to get it in my head that equipped lifting is very different from unequipped and therefore that 115kg is not something ot be scared about! Bench press 5x20kg 3x40kg With bands 3x30kg 3x30kg Bench shirt on (no bands) With boards 3x60kg 3x70kg pretty easy but form not great. Was advised to think about drawing the bar to my chest squeezing the shoulder blades together and exhaling and pushing when I hit the sticking point 1x70kg with comp commands - sweet 1x75kg with comp commands - probably wasnt legal cos the bar went quite low but otherwise it was a sweet rep. If I can master the bar then looking at opening on 70kg and maybe finishing on 80kg at the comp Also got advice on training. My current break-down of: Monday: squats and bench Wednesday/Thursday: bench and bench-accessory Friday: Squats and Deads and Deads accessory Was approved of. Once I get used to the equipment, I should look at mostly training unequipped and putting on the equipment just before the comp to get the feel for it. At present I should have one equipped and one unequipped session of bench and squats each week. Accessory work I shoud focus on are rack pulls and maybe some good mornings. | ||
| Martin1956 | | ... | 25-11-2007 @ 18:22 |
 Old Age Presser Member 75, 7737 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | Good work today Karen. The question of how much work to do in a shirt out of competition is a difficult one, and lots of good lifters will give you sincerely held but diametrically opposed answers. My own view is that if you're doing 2 bench sessions a week, fit three equipped lifts/sets into one of them and little and often will get you there. When you got your breathing right and got your hands in at the right point the bar flew up. Try and focus on that every rep until it becomes second nature. If you could get your hands on one "gentle" band that would really help as well, because more of your raw work could be shirt-orientated. | ||
| Fruitbat | | ... | 25-11-2007 @ 23:32 |
slightly smaller bat Member 15, 304 posts SQ 135, BP 70, DL 147.5352.5 kgs @ 63kgs Eq | Yeah lots of valuable tips on both bench and squats today. I think I will get a "loose" band as I can see that helping me lots. WOuldnt mind trying bands to work my lockout on DLs too. And will be teachingmy gym mates how to help with me bench shirt - I am sure they will realy enjoy it and be more than eager to help once they stop laughing at me LOL | ||
| JC | | ... | 26-11-2007 @ 09:54 |
 technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | excellent squatting yesterday Karen, PB i believe so cant do any better really | ||
| Fruitbat | | ... | 26-11-2007 @ 10:31 |
slightly smaller bat Member 15, 304 posts SQ 135, BP 70, DL 147.5352.5 kgs @ 63kgs Eq | I wont count it as a PB until I get it passed by judges as I am still not convinced of the depth! After the comp I will put equipped lifts on the league but for the moment I will remain unequipped and at the bottom of the league table LOL | ||
| Fruitbat | | ... | 26-11-2007 @ 19:51 |
slightly smaller bat Member 15, 304 posts SQ 135, BP 70, DL 147.5352.5 kgs @ 63kgs Eq | Post Edited: 26.11.2007 @ 20:09 PM Here are some videos from the session thanks to Joni and Martin: | ||
| Hayden | | ... | 26-11-2007 @ 20:03 |
 memories , like the corners of my mind .... Member 49, 2298 posts SQ 200, BP 132.5, DL 220552.5 kgs @ 123kgs UnEq | Post Edited: 26.11.2007 @ 20:07 PM Great lifting fruity. | ||
| Fruitbat | | ... | 28-11-2007 @ 09:28 |
slightly smaller bat Member 15, 304 posts SQ 135, BP 70, DL 147.5352.5 kgs @ 63kgs Eq | Tuesday 27th Nov Unequipped squats 5x20kg 5x60kg 5x5x80kg Bench 5x20kg 5x40kg 5x50kg 5x55kg 3x60kg All widegrip and paused briefly | ||
| JC | | ... | 28-11-2007 @ 09:55 |
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | bet that squat session was a walk in the park after Sunday  | ||
| Fruitbat | | ... | 28-11-2007 @ 10:08 |
slightly smaller bat Member 15, 304 posts SQ 135, BP 70, DL 147.5352.5 kgs @ 63kgs Eq | JC said: bet that squat session was a walk in the park after Sunday but unequipped squatting is alot more tiring than equipped and as I have had little sleep and insufficient food the pasty few days - I found 80kg tough but manageable with pretty good form but lacking very much in explosiveness. To be sure 80kg on the back doenst feel too bad tho | ||
| HennyB | | ... | 28-11-2007 @ 13:30 |
Sugdens most southern member Member 178, 76 posts SQ 300, BP 205, DL 282.5787.5 kgs @ 98.7kgs Eq | Post Edited: 28.11.2007 @ 13:58 PM Fruitbat said: Here are some videos from the session thanks to Joni and Martin: Good squats. 1st clip was bit high. 2nd one much better. There is much more power in you. Never underestimate your abilities. | ||
| JoeB | | ... | 28-11-2007 @ 20:15 |
social skills of a house brick Member 35, 316 posts SQ 320, BP 195, DL 280795.0 kgs @ 90kgs Eq | Post Edited: 28.11.2007 @ 20:16 PM Karen, one of the reasons that you are not getting depth is that you are pushing your knees to far over your feet. Watch the video again and see what I mean.Try and keep your shins up right and dip using your hips (bum) down as if you where going to sit on a chair. | ||
| Fruitbat | | ... | 29-11-2007 @ 09:16 |
slightly smaller bat Member 15, 304 posts SQ 135, BP 70, DL 147.5352.5 kgs @ 63kgs Eq | JoeB said: Karen, one of the reasons that you are not getting depth is that you are pushing your knees to far over your feet. Watch the video again and see what I mean. Try and keep your shins up right and dip using your hips (bum) down as if you where going to sit on a chair. Thanks Joe - will try to do that - Bryn mentioned it on the day also - I think with unequipped squats it doesnt matter as much? | ||
| jimblanchflower | | ... | 29-11-2007 @ 10:35 |
Teabagger for hire Member 54, 237 posts | Keeping the lower leg as vertical as possible helps to make the depth with or without equipment. One of the ways of achieving this is to widen the stance a little. This is still a work in progress for you. Next training day we will have a look at doing box squats. These could also help. | ||
| Fruitbat | | ... | 29-11-2007 @ 14:22 |
slightly smaller bat Member 15, 304 posts SQ 135, BP 70, DL 147.5352.5 kgs @ 63kgs Eq | jimblanchflower said: Keeping the lower leg as vertical as possible helps to make the depth with or without equipment. One of the ways of achieving this is to widen the stance a little. This is still a work in progress for you. Next training day we will have a look at doing box squats. These could also help. sounds good - I think box squats are a really good plan. In the early new year I will come up to manchester for a NW session or to crash a "private" session sometime  | ||
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