The return of the Bat
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| Joni |  | ... | 02-05-2007 @ 08:17 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | stack some plates on the block you are standing on to increase the height? Thats what we do in Sugden. | ||
| Fruitbat | | ... | 02-05-2007 @ 08:24 |
 slightly smaller bat Member 15, 304 posts SQ 135, BP 70, DL 147.5352.5 kgs @ 63kgs Eq | thats a good idea - highlights my shortcomings as a scientist there  no lateral thinking or imagination  We only have those aerobix-class step box things to stand on - will those take me, the bar and extra weights for the extra height?? We'll see next week! That workout yesterday was brutal cos I am sore almost every part of my body despite all the stretching - even my calves are so tight it hurts to stand (goodness knows why!) | ||
| Joni | | ... | 02-05-2007 @ 08:28 |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | the reebok stepper we have has had four 25kg plates, 250kg on the barbell and me standing on it, and it took it ok! s**t, thinking about it, that is a lot of weight in total, maybe that was a bit foolish, lol! | ||
| Boar | | ... | 02-05-2007 @ 09:20 |
 Walk your talk Member 5, 25557 posts Administrator | A boar style 'kenneth platform' would cut the mustard , did i read on here thaa you benched better the day after with a wider grip fruitbat ? did you make a descision on the day to go a bit narrower or have you always benched like that and changed afterward ? | ||
| Rob | | ... | 02-05-2007 @ 12:53 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Post Edited: 02.05.2007 @ 12:53 PM Like Tokar said just move your squat stance out a *little*, so your feet are slightly more than shoulder width perhaps.I think people too often try to go way too wide when someone says "widen your stance" - often all it needs is a few inches. | ||
| Cuddles | | ... | 02-05-2007 @ 13:56 |
 Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280620.0 kgs @ 99kgs UnEq Administrator | Originally posted by Rob... Like Tokar said just move your squat stance out a *little*, so your feet are slightly more than shoulder width perhaps. I think people too often try to go way too wide when someone says "widen your stance" - often all it needs is a few inches. Agree with that completely. Id add that another mistake is 'too wide too soon'. Even if you want to squat quite wide move your stance out ever so slowly and it'll feel more natural wih less risk of injury IMO. Of course im not a massive fan of wide squats myself, although thats for me. I appreciate that build and relative strengths will dictate which most people prefer. | ||
| Fruitbat | | ... | 02-05-2007 @ 17:51 |
slightly smaller bat Member 15, 304 posts SQ 135, BP 70, DL 147.5352.5 kgs @ 63kgs Eq | Originally posted by Boar... no i have been doing bench that narrow for about 1 year now so it wasnt a change on the day - I know better than to change something so crucial on the ay of a competition! Gymnasts have broken their necks doing that did i read on here thaa you benched better the day after with a wider grip fruitbat ? did you make a descision on the day to go a bit narrower or have you always benched like that and changed afterward ?  I will slowly widen my squat stance a little but yeah defo not going to go "properly" wide No training today cos I am majorly sore all over my body but I went for a FB-style stroll in the mtns in Snowdonia instead  | ||
| Fruitbat | | ... | 30-05-2007 @ 12:10 |
slightly smaller bat Member 15, 304 posts SQ 135, BP 70, DL 147.5352.5 kgs @ 63kgs Eq | OK log has been very quiet recently and I not been around much... life has been hectic and I have sprained both ankles so everything is a bit rubbish really! Anyway I went to Edi to meet-up with a bunch of cool strongman and powerlifting vegans and I did manage to do my 55k bench (messy rep, no pause) So the plan whilst my ankles heel and particularly until I get rid of teh crutches is... Russian bench programme to get my bench total up as I have been plateaued at 52.5k-55k for ages now. So working towards 57.5k with the 9 week Russian programme. I cant DL or SQ at the mo but as soon as I can I am really keen to do both. With bench I am trying to really focus on keeping the tension during the pause at the bottom with focus on keeping my shoulders tight and upper-back arched and not resting just touching my chest with the bar... this is Joni's advice but more is always welcome. I have already taken onboard what others have said on Sugden and widened my grip a bit though not hugely as my tricaps are strong and so they do help with the bench. Meanwhile I will also work on my overhead work because although I dont have any illusions of actually competing strongwoman I woudl quite like to throw in a bit of strongwoman training from time to time if and when I can make it to Edinburgh to do so - cos the oddball effect of lifting weird objects really does appeal to me and I have my eyes on that 80k atlas stone!!!! The overhead and clean and press will help with explosiveness as which I am rubbish and also help for log pressing. | ||
| Fruitbat | | ... | 12-06-2007 @ 20:05 |
slightly smaller bat Member 15, 304 posts SQ 135, BP 70, DL 147.5352.5 kgs @ 63kgs Eq | ankles finally healed enough to start thinking about decent training though will have to keep the weights light on squats and DLs for a while. I will work on volume as the muscle mass loss on my glutes from being on crutches is unbelievable... I am currenty in week 3 of the Russian bench programme so that is 6x5x45k really focusing on the form and then Thursday will be the 6x2x45k. I am hoping to get 57.5k bench out of this. So far the routine feels really easy but then I always find reps easy - the weight starts going up the week after next. Meanwhile I am adding overhead pressing to my training because I want to play around with some strongwoman stuff and I feel it wont harm my bench pressing anyway! So curently experimentally trying out how much I can push press - managed 35k for 3 reps tonight which was good. I did light squats for the first time since my ankle injury tonight and although 50k felt really heavy, my ankles were fine with it. SO I did 5x3x50k and I will work on volume for a while and then might consider doing a programme for squats too. When ankles are healed I will consider Russian programme though any other suggestions would be very welcome. Bulgarian programme has been mentioned but I do not know what that entails. Again input would be great. I did light DLs for reps last week and my ankles managed ok with that - they are much better this week so hopefully light DLs tomorrow will go well too. I am focusing on really strict form keeping my back poker straight to the best of my ability and working it at 70-80k which is light. A programme suggestion for DLs would be great. I am not going to do any swimming, running or cycling for the next few months to allow ankles plenty of time to heal and so that I can focus 100% on gaining strength. Also really paying attention on eating proper meals. | ||
| Fruitbat | | ... | 13-06-2007 @ 19:57 |
slightly smaller bat Member 15, 304 posts SQ 135, BP 70, DL 147.5352.5 kgs @ 63kgs Eq | Today had a really good workout - first real day of back training in a while  Deadlifts: 5x3x90k and the ankles were fine. I was pretty good with the form though not strict, but was concentrating on some explosive power off the floor and getting my hips through for the lockout. Widegrip pull-ups 3x5 Reverse close grip chinups 3x5 Rack pullouts: 5x3x90k very strict with form, also did a few singles with 100k but i couldnt keep my back poker straight with 100k Bent-over rows 3x8x40k 50 incline bench sit-ups 10 hanging leg-raises 10 leg raises to L-hold 30 lateral crunches on incline bench Awesome session - really hit my back. Ankles were strong. Didnt feel too weak considering how long I have not deadlifted. Eating is solid today too so bring on that BW and strength gains | ||
| Joni | | ... | 13-06-2007 @ 19:59 |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | good to hear the ankle is getting better! But dont rush it! Easy does it... | ||
| Fruitbat | | ... | 18-06-2007 @ 21:52 |
slightly smaller bat Member 15, 304 posts SQ 135, BP 70, DL 147.5352.5 kgs @ 63kgs Eq | Post Edited: 18.06.2007 @ 21:52 PM yeah I took it easy.... until going Cult-side this weekend and did some strongwoman training and LOVED it! Friday Unit 20 session Log press: 5x30k 2x33.5k 1x36k 1x38.5 fx41k 6x36k in 75s Tyre fun Played with baby tyre Tandem tyre flip with Kathryn with 350k 5 flips in 63s Atlas stones lapped 80k stone lapped and failed attempt at loading 80k stone (tacky.... hmmm... but wow I got hardcore bruises now ) Pull-ups 6 strict reps (disco PB) Close-grip bench 3x8x40k Last nights offering [url=]http://www.youtube.com/watch?v=emUHnwHrqgc [/url] Sunday Unit 20 session Another awesome session at Unit 20 with some really really strong guys some who I saw on that strongman DVD we were watching last night Atlas stones Two attempts with the 80k stone which was easy enough to lap and I am getting better at settling it into me for the lift bit but I dont have the hip-drive or the shoulder power to load it yet... I want it!!! Still I was pleased that lapping it is so comfy Farmers 30m with 30k a side 30m with 50k a side 30m with 60k a side with 3 drops 35m with 50k a side and 1 drop Farmers pick-ups: 1x70k a side fx80k a side Thick bar DLs 6x35k 6x55k 6,4,3x86k Yoke And yes I revise my previous statements of hate against yoke - it's not that bad and doesnt have to be painful with a good shrug, high elbows, developed traps!!! I did struggle with the bar sliding down though. 30m 50k 15m 90k 15m 130k 2x about 2m with 170k 2x15m with 130k Tyre 2x8 flips with baby tyre 110k easy but coming at end of workout it was still quite intense cv OK so really really enjoyed this session but OUCH my forearms are wrecked from stones and my thighs are beaten up from farmers I look forward to training strongwoman again Am sooooooo sore today especially in my back and glutes and traps. | ||
| Fruitbat | | ... | 19-06-2007 @ 20:58 |
slightly smaller bat Member 15, 304 posts SQ 135, BP 70, DL 147.5352.5 kgs @ 63kgs Eq | OK so today a lightish session because I am so nackered from weekend still and so many DOMS and bruises I can barely move Warmup trying out hangcleans with 20k bar Bench Russian programme week 5: 6x6x45k (felt harder than usual to do 45k) Dips 10xBW, 4x(+12.5k), 4x(+12.5k) dropset to 4x(+10k) Push press 3x5x30k felt hard too though I can do reps with log at 36k so I think once more fatigue... Light tricep extensions 50 situps I ommitted squats because legs and back are nackered and sore and I need to recover for the NW Squad session on Sunday | ||
| Fruitbat | | ... | 23-06-2007 @ 15:19 |
slightly smaller bat Member 15, 304 posts SQ 135, BP 70, DL 147.5352.5 kgs @ 63kgs Eq | the rest of the week was equally light and the focus more on food (though I just feel really sluggish now) Wednesday Clean and press for resp in 75s with 30k - 6,8,10 Technical work on hangcleans with 20k Abs and core Thursday Squats 5x40k, 5x50k, 6x2x60k felt really uncomfortable, form was off, no explosive power and really weak - damn ankles have really ruined my squatting Light bench (day 2 of Russian programme) 6x2x45k (felt nice and easy) Front squats: 5x20k, 5x30k, 5x40k, 5x50k Friday 5,5,5,3,3, wide-grip pullups with increased BW these are getting much harder 5x45k, 5,5,5x65k wide-grup pull-downs 5x45k, 5,5x60k close-grip pulldowns Rack pull-outs 5x60k, 5x80k, 3x90k, 3,3,3x100k trying to be really strict with straight back. Bar was from kneecaps | ||
| Fruitbat | | ... | 24-06-2007 @ 16:40 |
slightly smaller bat Member 15, 304 posts SQ 135, BP 70, DL 147.5352.5 kgs @ 63kgs Eq | Sunday Jim Blanchflower, Bryn Evans and Joe (Joe the terrible on Muscle Talk) were there to give us form and training tips and it was a really good and educational and most of all inspirational day (nice to hang out with others PLers for a change )Lessons to take home: * train smart which means not always training heavy - but to cycle it and have plenty of light work in there * do not overdo it on DLs as these benefit from not being trained! * get squat shoes * get DL slippers Squats: 5x40k 5x50k 5x60k 3,3,3x65k working really hard on hip drive and carrying the bar lower on my back. Those are the 2 things I need to work on probably work it in the 50-60g range until it becomes second nature and then work the weights up. DLs: 5x60k 5x80k 3x90k 3,3,3x100k i was given an improved starting position with shoulders and knees further over the bar and was working really hard on leg drive from the bottom and straight back though 100k my back and legs arent strong enough for perfectly straight back though I can do it with 90k. Another tip was to delay the locking out too and to think of bring the hips through rather than to pull back with the head which creates a similar movement but subtly alters the lift. Bench press Jim Blanchflower had me doing properly wide grip bench and actually it made an amazing difference - suddenly my form was better, more explosive and better tension at the bottom. It felt strong Also careful positioning of the elbows a little below the bar and a little in towards the body but not too much at the bottom and to push the bar and over the shoulders so not an entirely vertical movement. 5x20k 5x20k 5x30k 3,3x40k Really inspirational day and Bryn, Jim and Joe were really helpful, Everyone was friendly. Am going to think very carefully about my training plans for the near future and also whether I want to go for the Manchester and District Unequipped competition in 3 weeks even though I wont be anywhere as near as strong as I was for the NW Open cos my ankles cannot do that and I lost too much strength. Just worth going for more competition experience I guess. Any training advice good... | ||
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