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

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d_singh		4/2/12	07-02-2012 @ 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_singh		6/2/12	07-02-2012 @ 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 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 gym rings dips bw x 12,10 flys bw x 5,4 good positive session. feeling a lot more shaped too bw has leveled off at around 68/69 kg in the morning. lighter then before and im eating comfortably pm cross trainer 35 mins
Billwest		...	07-02-2012 @ 12:15
Member 541, 4897 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_singh		...	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_singh		7/2/12 8/2/12	19-02-2012 @ 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_singh		10/2/12	19-02-2012 @ 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 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 60 x 5 decent session again
d_singh		11/2/12 12/2/12	19-02-2012 @ 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 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 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_singh		13/2/12	19-02-2012 @ 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 did 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
d_singh		14/2/12 15/2/12	19-02-2012 @ 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 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 full snatch 30 x 2 left there cut session early as paul had to go happy with today 5kg pb felt like 177.5 / 180 was there if i had sone less volume before
d_singh		16/2/12	19-02-2012 @ 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_singh		17/2/12 18/2/12	19-02-2012 @ 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 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 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 legs will be aching tomorrow
cooperpj01		...	21-02-2013 @ 14:04
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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