Road to a 67.5kg lifter and get fit in the process
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| d_singh |  | 3/12/11 | 01-01-2012 @ 12:24 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | Post Edited: 01.01.2012 @ 13:08 PM by d_singh night before comp. did some light cardio 40 mins. no time for sauna as it closed. day of comp had a rough sleep again, maybe only a couple of hours. feeling total s**te in the morning, however i thought i would weigh in at 67.5 which was one stress off my head.....i was wrong. weighed in at 68.5 !!! boots scales are totally off. ended up putting a black bin bag on and doing 45 mins on the bike. did not make much difference as i weighed in at 68.2 after. now i was feeling even more s**te , totally drained and didnt refuel properly . oh well lesson learned . was gutted as i probably could of made weight if i had known by jumping in the sauna the night before. comp lifts . lowered my starting weights from this 170, 110, 200 to below squat 160 failed on depth ! bad start 160 pass 170 no way. reckon 165 was there with lots of effort bench 100 pass felt ok 110 pass took some effort but happy 117.5 failed half way. 115 possibly there deadlift 200 pass wow tough . think this was heavy starting weight 210 failed no way didnt budge . 205 possible overall i had a rubbish comp, did not enjoy it but i was still pleased. 470 on my worst day at 68 bw. almost 67.5 . was a learning curve . will continue cardio and burn the fat properly next time , limiting any short term weight lost before comp. will be making changes to my routine, mainly adding squat/deadlift variations and deadlifting twice. another positive point is that i have lost lots of fat and feel fitter  | ||
| d_singh | | 5/12/11 | 01-01-2012 @ 12:32 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | am cross trainer 30 min right now that i have a base of 470 my goal is more realistic and aim to reach 500 for my next comp. time to build some muscle !!!! i will be recalculating all my percentages according to my last comp and continuing with the tokars routine squats 5 x 3 max 170. all reps will be super deep. dont want to fail on depth again. back to oly boots. 60 x 5 80 x 5 100 x 3 110 x 2 120 x 2 belt on 127.5 x 3 not feeling the best x 3 x 3 wider stance, concentrating on looking up x 3 x 3 better bench 5 x 3 max 110 60 x 6 70 x 5 80 x 3 75 x3,3,3,3,3 skulls 50kg x 10,10 gym rings below dips x 10,7 flys x 6,4 press ups 8ish, 5 hammer curls 20lbs x 15 | ||
| d_singh | | 7/12/11 | 01-01-2012 @ 12:52 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | deadlifts max 200 5 x 3 60 x 5 100 x 4 120 x 3 140 x 2 160 x 3 thought it would be harder. was slow. just need to get back into the groove x 3 x 3 x 3 x 3 best set overhead. 5 x 3 max 75 kg lowered all lifts no warm up as short on time 60 x 3 x 3 belt on x3,3,3 latter sets were better. cleans felt easy. also looking shaped high bar beltless. decided to add squat variations for assistance. reason being is that i enjoy it and want to build muscle/tech. will be working up to a kind of daily max but only doing strict prefect form reps and stopping just before it gets tough. dont want to focus too much effort into them. 60 x 8 80 x 5 90 x 3,3,3 jerk 5 x 3 max 80 no warm up 65 x 3.3.3.3.3 last set best chins bw x 10,7 all controlled stiff leg deadlfits. also adding dl variation for same reasons above beltless i think 65 x 8 80 x 8 90 x 8 | ||
| d_singh | | 8/12/11 / 9/12/11 | 01-01-2012 @ 13:01 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | 8/12/11 am cross trainer pm cross trainer 30 mins 9/12/11 squats 3 x 2 60 x 4 100 x 2 110 x 2 120 x 2 belt on 135 x 2 feels heavy. not in the mood x 2 x 2 need to build back up and get into the groove bench 3 x 2 60 x 8 70 x 2 75 x 2 80 x 2 85x 2 92.5 x 2,2,2 again need to build back up incline bench 60 x 8 70 x 8 65 x 8 close grip bench 60 x 8 65 x 8 abs incline 10kg x 10 x 8 steady session. nothing special | ||
| d_singh | | 10/12/11 | 01-01-2012 @ 13:07 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | Post Edited: 01.01.2012 @ 13:33 PM by d_singh went on a proper bender over the weekend and had a bad hangova last nightam 45 mins cross trainer dealift 3 x 2 energy gym 60 x 5 100 x 5 120 x 2 140 x 2 trying to keep hips low 155 x 2 170 x 2,2,2 really squeezing when lifting and trying to use more raw strength rather then just focusing on speed. hopefully i can find the right balance and make gains/increase confidence. prior to last comp i still use to be cautious on my max single lift, however doing 200 kg at comp has overcome this as it literally taxed me big time as i could feel my lower back taking a lot of strain (partly due to starting with hips high) but it held up without any injury all fine reps cleans al no belt max 75 3 x 2 from knee bar x 5 40 x 5 50 x 5 floor 62.5 x 2,2,2, overhead bar x 10 30 x 8 40 x 5 50 x 3 floor belt on 62.5 x 2,2,2 front squats. all no belt 62.5 x 2 70 x 2 80 x 2 85 x 2 90 x 2 95 x 2 100 x 2 jerk 3 x 2 bar x 5 40 x 5 50 x 3 60 x 2 67.5 x 2,2,2 snatch with overhead squat. beltless bar x few snatches with 5 overhead sq 30kg x 5 - 5 40 x 3 50 x 2 chins bw x 12,10 close x 5, 5 shrugs from floor. double overhand 50 x 12 100 x 8 110 x 5 120 x 5 oly row bent over 60 x 5 70 x 5,5,5 hammer curls 9kg x 14, 10kg x 12 good mornings bar x 10 40 x 5 50 x 5 60 x 5 alternating bi curls 12kg x 10 14kg x 14 long fun session | ||
| d_singh | | 11/12/11 / 12/12/11 | 01-01-2012 @ 13:37 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | 11/12/11 am cross trainer 30 mins 12/12/11 quick session squats 2 x 1 bar 60 x 4 100 x 2 110 x 1 120 x 1 130 x 1 145 x 1,1,1 took some effort. not super easy like it use to be. all very deep and controlled tho bench 2 x 1 60 x 4 70 x 1 80 x 1 90 x 1 100 x 1,1,1 same as above t&g 60 x 14 | ||
| d_singh | | 15/12/11 | 01-01-2012 @ 18:47 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | think i missed a session in my log book. no way i did not train for 3 days oh well legs feeing bigger. body weight has leveled of to 70kg which i am happy about. i find this easily manageable to maintain with cheat meals/sweets on the weekend deadlift 2 x 1 60 x 4 100 x 1 120 x 1 140 x 1 160 x 1 180 x 1 not the fastes x 1 bit more faster overhead 2 x 1 30 x 5 40 x 5 50 x 3 60 x 1 67.5 x 1 x 1 jerk bar x 5 30 x 3 40 x 3 50 x 3 60 x 1 65 x 1 belt on 77.5 x 1,1 high bar beltless 60 x 4 70 x 1 80 x 1 90 x 1 100 x 1 110 x 1 120 x 1 130 x f too much effort so did not really go for it hyper back ext 20kg x 10 x 8 steady session | ||
| d_singh | | 17/12/11 18/12/11 | 01-01-2012 @ 18:55 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | 17/12/11 run with tom 50 mins tired decent pace keeping up with tom 18/12/11 cross trainer 30 min evening run 30 min shop to town 7.05 not my best time | ||
| d_singh | | 19/12/11 | 01-01-2012 @ 19:06 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | squats 5 x 3 165 max going up in 5kgs instead of 2.5 60 x 5 100 x 5 110 x 5 120 x 3 132.5 x 3 some effort. controlling down . very deep x 3 not super easy like it use to be x 3 better x 3 ok bench 5 x 3 max 112.5 going up in 2.5s 60 x 5 70 x 5 80 x 5 90 x 3,3,3,3,3,3 all comfy gym rings dips wide plus 1.25 kg in each pocket x 10 x 8 narrow dips x 10 x 5 tired static hold from dip position 45 sec flys bw x 5 x 5 press ups bw x 10 x 10 high bar beltless plus 10 close grip press ups between sets 60 x 3 70 x 3 80 x 3 90 x 3 100 x 3 tri ext rope 2 sets | ||
| Billwest | | ... | 01-01-2012 @ 19:26 |
Member 541, 4909 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Interesting this drop in weight. 7.5kg (or is it 6.5?)is a lot to lose. What do you reckon are realistic short term targets for the 3 lifts? | ||
| d_singh | | ... | 01-01-2012 @ 21:41 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | Billwest said:Interesting this drop in weight. 7.5kg (or is it 6.5?)is a lot to lose. What do you reckon are realistic short term targets for the 3 lifts? i have probably lost more to be honest as i use to sit around 78 or even 80kg. in comparison to my height (5'6) i felt i held a lot of weight. short term on a good day i reckon between 500/510 is there once my squat is back sq 175, 115, 210 would be a nice target. im just going to go with the flow though and will be happy with just making small comp pbs | ||
| d_singh | | 20/12/11 21/12/11 | 01-01-2012 @ 21:46 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | light cardio session in the gym 21/12/11 deadlifts max 205 5 x 3 60 x 5 100 x 3 120 x 3 140 x 3 165 x 3,3,3,3,3 all fairly comfy and done in short amount of time overhead max 77.5 5 x 3 40 x 8 50 x 5 62.5 x 3,3,3,3,3,3 all ok last rep took some effort jerk max 82.5 5 x 3 60 x 3 67.5 x ,3,3,3,3,33 all ok but ran out of steam chins bw x 10 x 8 d/b row 80lbs x 10 x 8 | ||
| d_singh | | 22/12/11 23/12/11 | 01-01-2012 @ 21:54 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | 22/12/11 cross trainer pm after work 40 mins 23/12/11 squats 3 x 2 60 x 5 80 x 5 100 x 3 120 x 2 feeling ok 130 x 2 140 x 2,2,2 all deep. reps are not easy but happy that progress is being made and each week feels better then the last bench 3 x 2 60 x 5 70 x 3 80 x 2 90 x 1 95 x 2,2,2 fine incline bench 70 x 8 75 x 8 skulls 20 kg x 10 30 x 8 40 x 5 last rep tough front squats beltless 60 x 2 70 x 2 80 x 2 90 x 2 100 x 2 105 x 2 5 more then last time abs incline 10kg x 8 plus leg raises super controlled 15kg x 3 drop 10kg x 3 drop bx x 4 (10) 10kg x 7 drop bw x 3 (10) leg raises x 10 leg raises x 2 controlled x 3 half raises close grip bench 70 x 8 x 8 | ||
| d_singh | | 24/12/11 | 01-01-2012 @ 22:07 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | gym closed for the next 3 days so trained without a days rest . deadlift 3 x 2 weight just under 70kg 60 x 5 100 x 4 belt on no chalk used today 120 x 2 140 x 2 160 x 2 175 x 2,2,2 all fine cleans 2 x 1 30 x 5 40 x 4 50 x 3 60 x 1 67.5 x 1,1 crap tech but went up fine left overhead out as did chest yesterday and tri's cardio 15 min treadmill ran upto level 14 10 min cross trainer 2120 meter in 10 mins various bi exercises to get pumped decent session | ||
| d_singh | | 25/12/11 26/12/11 | 01-01-2012 @ 22:10 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | 25/12/11 cross trainer 30 mins 26/12/11 run shop to town 6.17 pb | ||