View All Posts: Fruitbat
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| » The return of the Bat (Go to post) | 14-08-2007 @ 18:54 | ||
the next goal has to be BW bench by Xmas really  Training is has been mental though the numbers and progress are good - but I am worried of strains, injury and fatigue in this final few weeks up to the comp so the plan for the remaining pre-comp workouts is: rest until Unit 20 this Friday and do some squatting and benching. Strongwoman on Sunday but relatively low-key compared to my usual madness. Tuesday Squats and bench; Thursday Bench, Friday DLs and Bench - but reduce or eliminate all accessory exercises and ease off considerable at the tail-end of the week. Then Monday of the last week before the comp I will do opening attempt for each lift with competitions commands and then rest and eat! Thursday before the comp I will do one of those neuro pathways workout thingies with really light weights singles (like 40k SQ, 20k BP, 60k DL). Bench press 5x40k 2x50k 2,2,2,2,2,2x55k paused Push press 5x30k 3x40k 2,2,2x45k Dips 8xBW 8x(+10k) 7x(+10k) CGBP 8,8,8x40k Decline dumbel press dropset: 20x10k dbls 20x5k dbls | |||
| » The return of the Bat (Go to post) | 13-08-2007 @ 19:17 | ||
| wow would be awesome to make seniors next year. Training for this comp is a bit mad but after the comp I am going to go onto a few long and slow cycles which will be gentler on me but progressive. Monday 13th Aug 2007 Squats 5x50k 3x62.5k 2x72.k 2,2,2,2,2,2x77.5k 4x70k Deadifts 4x60k 2x90k 2x105k 2,2,2,2,2,2x115k Lunges 3x5x50k each leg Widegrip pullups 3x5xBW Chinup rev grip 3x5xBW Dorsal raises 10x10k; 10x15k; 11x15k 100 stability ball situps | |||
| » The return of the Bat (Go to post) | 13-08-2007 @ 14:31 | ||
thanks guys  Back from a weekend in London with family - so lots of rest and food!yeah wide-grip bench is good - it was about time I started getting PBs!!! squatting is feeling stronger though still frustratingly weak compared to the rest I feel. It is the lift I have the most potential for increasing over the next few months I think. My back has strengthened a lot but my legs still dont fire very well. Yes I am competing at the British unequipped. | |||
| » The return of the Bat (Go to post) | 10-08-2007 @ 18:19 | ||
| Friday 10th AUG 07 Squats 5x50k 2x60k 2x70k 2,2,2,2,2,2x75k 3x60k Deadlifts 2x60k 2x90k 2x100k 2,2,2x105k 2x100k Wide-grip pullups 3x5xBW Chin-ups (rev grip) 3x5xBW 3x10x10k dorsal raises 3x5 hanging leg raises 50 stability ball situps | |||
| » The return of the Bat (Go to post) | 09-08-2007 @ 17:28 | ||
| Thursday 09 AUG 07 Random cardio stuff this morning as my fitness is starting to slip, I can see some bodyfat accumulating and I wouldnt want to leave my current weight category would I? So yeah this morning did 15min rowing 15min Xtraining 15min cycling This evening: Bench (it was supposed to be light bench day but it didnt happen...) 5x20k 5x40k 2x50k 2x55k EASY 1x60k PB not paused but dead easy 2+3forced reps 55k Clean and press at 40k 5 in 45s (i read the clock wrong duh - was supposed to be 75s) 6 in 75s Dumbel shoulder press 25x7.5k each hand 100 situps | |||
| » The return of the Bat (Go to post) | 07-08-2007 @ 20:21 | ||
| Tuesday 7 Aug 07 Squats 5x60k 2,2,2x72.5k good form felt strong and easy Front squats 3x5x50k easy Lunges 3x5x50k easy again (this is compared to Friday's leg session last week) Dorsal raises with 10k plate on stability ball - 3x10 | |||
| » The return of the Bat (Go to post) | 06-08-2007 @ 18:01 | ||
| Monday 6th Aug Awesome gym session Bench press 5x40k 2,2,2x50k Push press 5x20k 5x30k 3x40k 2x45k 1x47.5k PB 5x40k Dips 10xBW 8,8 x (+10k) Close-grip bench press 3x10x40k Decline dumbell press (wanted to really target the pecs) 20x10k (each hand) 100 situps on core stability ball awesome workout - felt good | |||
| » British Unequipped Champs 1-2 Sept (Go to post) | 06-08-2007 @ 15:08 | ||
| excellent | |||
| » Unit 20 Strength Challenge (novice) (Go to post) | 04-08-2007 @ 09:26 | ||
| hey wow who is the sponsor? | |||
| » The return of the Bat (Go to post) | 03-08-2007 @ 18:30 | ||
| Friday 3 aug 07 Gym Squats 2x50k 2x60k 2x70k 2x70k 2x70k Front squats 5,3,3,4 x 50k Lunges 3x5x50k each leg Light bench 3x2x45k (paused) 50 situps | |||
| » Goals of 2007 Thread (Go to post) | 02-08-2007 @ 10:24 | ||
Originally posted by Thing... Originally posted by Fruitbat... Originally posted by Thing... you can mark off the shoulder of the 140 atlas stone please that must mean that you will find the stones at Shetlands comp on Sunday easy then!!! (correct me if I am wrong and you are not Shetlands based...) yip i'm from shetland, but the stones are never easy need to keep jono in check with tackyless stone lifting i didnt realise they are going to be tackyless!!!! | |||
| » Goals of 2007 Thread (Go to post) | 02-08-2007 @ 09:14 | ||
Originally posted by Thing... you can mark off the shoulder of the 140 atlas stone please that must mean that you will find the stones at Shetlands comp on Sunday easy then!!! (correct me if I am wrong and you are not Shetlands based...) | |||
| » The return of the Bat (Go to post) | 01-08-2007 @ 18:52 | ||
| Thanks all This week is goign to be relatively light after the madness of the weekend and as the start of a cycle up to the comp on 1-2 September. Monday Bench 2x40k 2x45k 2x50k 2x50k Push press 2x20k 2x30k 2x40k 2x40k (failed on 3 rep attempt) Dips 10xBW 5x(+10kg) 5x(+10kg) 50 situps Today (Wednesday 1st Aug) Following suggestion I have had from Jim (thanks so much ) I am going to do light squats and DLs on the same day and this week I did that workout on Wednesday but I think that will change in subsequent weeks...Light squats: 4x50k 2x60k 2x70k 2x70k 2x70k (mental repetitions between sets - with a lot of focus on keeping head up and not rounding the back) Deadlifts: 2x60k 2x80k 2x90k 2x90k again strict focus on firing from the glutes, keeping back straight, mental repetitions between sets and also took my grip out slightly wider because someone commented from my video that my arms were making my legs out of line at the bottom Wide-grip pullups 3x5xBW a lot easier than they have been in a long time Chin-ups (reverse grip) 3x5xBW again feeling strong and hits the grip well 3x10x40k bentover rows (easy) Dorsal raises 10xBW 10x(+10k hugged to chest) 10x(+10kg) | |||
| » BWLA RAW BENCH (Go to post) | 30-07-2007 @ 22:16 | ||
| good day and lots to take away from it then? It sounds like the sane comp as Jordana Freemantle who as a female in the 67.5k category bench pressed 72.5kg which I am in total awe of ... | |||
| » training up to next comp in 5 weeks (Go to post) | 30-07-2007 @ 19:29 | ||
| thanks for the suggestions Jim and Joni Although I did hit my body very hard over the weekend doing PLing and strongwoman stuff I am only a little bit sore and not at all fatigued. I do however think a moderately light week this week would be good. I like the routine Jim so will adopt that for the next 4 weeks and then take one week of pre-comp hell with minimal exertion. This week I will just take it easier with accessory exercises to make it a lighter week. Joni is right that I dont lift heavy enough or recruit enough muscle fibres enough to really wear myself out yet when I lift but with my increased focus on PLing I am starting to feel my core being hit more and more. This is probably a good sign but does mean I need to take it easier. Thanks very much guys | |||