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» The overtraining bible: a complete guide (Go to post)02-05-2007 @ 19:04 
the 125k DL at the comp looked really easy for you so I would say it would be worth projecting a slightly higher DL 1RM????
» The return of the Bat (Go to post)02-05-2007 @ 17:51 
Originally posted by Boar...
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 ?
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 Unhappy

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 Grin
» The return of the Bat (Go to post)02-05-2007 @ 08:24 
thats a good idea - highlights my shortcomings as a scientist there Embarassed no lateral thinking or imagination Roll-Eyes 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!)
» The return of the Bat (Go to post)01-05-2007 @ 22:33 
i would have liked to do them from just below the knees but we didnt have anything big enough for me to stand on or a rack low enough so it ended up being from just above the knees - but thats ok cos its the last locking out bit from just above the knees that I struggle on!
» The overtraining bible: a complete guide (Go to post)01-05-2007 @ 22:32 
have you tried speed squats? looks like a good workout plan - I will be interested to see how it goes. How come you will be training in the mornings now?
» The return of the Bat (Go to post)01-05-2007 @ 21:05 
hehehe its just squatting you guys Wink

Tuesday

Swim 100

Gym session: deadlifting

Deadlifts:
5x70k
5x90k
3x1x110k

Rack pullouts
5x70k
5x90k
3x110k
2x120k
1x130k
fx140k
2x140k

Lat pulldowns:
5x45k
5x55k
3x65k

Handstand practice

Leg raises

Stretching big-time (amazingly still flexible)


I was quite pleased with my session today. As usual my deads werent all that strong but I was trying to get the take-off explosive. I was really pleased with my rack pullouts. Very tired no- I think I will be very sore tomorrow!
» The return of the Bat (Go to post)01-05-2007 @ 13:02 
Post Edited: 01.05.2007 @ 13:11 PM
Joni suggested I post my com video for prosperity sake:



OK so : Monday

(Swim 60 lengths in morning)

Gym
Gym session aims: volume week - bench and squats

Bench with wider grip about an extra hand each side - all paused reps:
5x40k
5x45k
5,5,4,3,4x50k
(DOMS!!!)

Dips
10xBW
10xBW+2.5k
8xBW+5k
(first time I have added weight in dips but have wanted to for ages)

EZ bar work overhead press (explanantion for isolation exercises - my training partner is into bodybuilding so the deal is I do some BB stuff with him as sort of accessory exercises and he will support and spot me on the PL stuff )
10x15k
6x20k
10x20k

Wide-stance squats just go get a feel for how weird they are:
3x5x40k
this felt really heavy whereas its laughable weight for me normally. This was like Joni-style wide stance squats so maybe I will go for more of a compromise on the wider stance - like a few inches wider than at present more than like a straddle! I have some serious DOMS in a very unusual part of my glutes today from those.

Abs:
50 slow situps
25 slow side to side situps


The session was a great session and then when I finished the squats suddenly i was so tired. My benching was really strong - wider grip made it feel stronger and I am sure I will be pushing out some new PBs real soon
» G.F.H. - Vegan Style (Go to post)01-05-2007 @ 11:01 
Originally posted by Joni...
Shoulders are now mash, collar bones hurt and all the usual, so i think this session qualifies for the Balls -> Hospital Wall operation eventhough that 137.5kg was not my max.
u no wot they say? toughen the F*** up! Wink
» The return of the Bat (Go to post)01-05-2007 @ 09:31 
ah i get ya! Well going wide grip on bench is fine by me - sore pecs after wider grip bench yesterday but was really strong with 50k shooting up. Wider stance squats on the other hand Confused I tried some really light wide squats yesterday and I was so weak and I am so sore today!!!! I might widen my stance a bit but keep it pretty narrow!

Actually I said I was starting a log and havent posted my yesterday's workout DUH!
» The return of the Bat (Go to post)30-04-2007 @ 22:16 
Originally posted by tokar...
I definitely think you should bring your squat stance out a bit for starters. And I am very much in favour of narrow stance squatting. Wink
Do you mean I should bring out my squat stance even though you are in favour of a narrow stance or that I should maybe bring out my bench grip but keep the squat stance narrow?
» The return of the Bat (Go to post)30-04-2007 @ 20:34 
Post Edited: 01.03.2008 @ 21:16 PM by Fruitbat
Ok I am not a fixture with Sugden cos I sort of live out in wales which makes making Sugden gym a bit difficult. Some of you may have occasionally seen me in your gym if I come up to Manc on a weekend and come in with Joni to train. Anyway I have always kept a training log on veganfitness but there arent a lot of powerlifters around there (yes another vegan to swell the vegan ranks of Sugden Wink ) - in fact there is trend more towards strongman than powerlifting these days so I thought after my awesome experience at the NW open 2007 unequipped comp I should start a log on here for a wider input on my training because you Sugden people were so friendly at the comp.

OK stats are:
Female
Weight 65k (oscillates between 63 and 66)
Age 23 (in 4 days)
PL experience: been training 12months after taking PLing as a focus rather than vague free weight training of no clear kind. My first comp was the NW Open Unequipped yesterday.

My aims for this year were:
SQ 80k (reached that in training up for this comp so now I would like to reach 100k by next NW Open)
BP 60k ( a long way to go - very ambitious)
DL 130 (2xBW)

I do have the slight "problem" that I am sports mad and thereby am not dedicated to powerlifting alone... I run for adventure races, I cycle for sports and exercise science tests studying anaerobic "stuff", I swim daily out of enjoyment, I love doing BW exercises and gymnastics (as an ex-gymnast).

Problems with my lifts:

SQ - I do very narrow stance but am much weaker and more uncomfortable with wide stance so I dont know if it is worth widening it or not. With narrow stance I do have the obvous problem of falling forward a bit - esp as I carry the bar high on my shoulders

BP - again very narrow grip but in progress of widening it. I dont keep the tension at the bottom of my bench during the pause either

DL - awful form, not explosive, not enough glute action and struggle to lock out. In fact the only good thing about my DL is my grip!
» The overtraining bible: a complete guide (Go to post)30-04-2007 @ 20:17 
Hey Jo it was really nice seeing you and having you there as a familiar face going through the same terrifying experience as me! I really hope you reconsider competing - would be great to see you at anohter comp. And really well done on the PB DL I am sure I owe you half of my PB to watching you nail it just before me

Anyway well done!
» North West Unequipped - Rob's Write-Up (Go to post)30-04-2007 @ 20:08 
yeah sorry I didnt get to see much of your comp being in different flights and all but I hope you enjoyed it as much as i did!!!!

hey Olly where were you?????????????????
» North west uneqiupped (Go to post)30-04-2007 @ 20:01 
thanks guys - I am still buzzing from my experience and motivated to train harder than ever. Incidentally I had a bench session today (I have an amazing recovery rate) and widened my grip and 50k was shooting up for 5 paused reps easy Grin so maybe 55k paused is closer than I thought


I am very interested in coming to the training session at Rhino's... I never get to train with powerlifters so input on form etc is really valuable
» North west uneqiupped (Go to post)29-04-2007 @ 23:31 
yeah big thanks to the comp organisers because it was perfectly smooth operation Grin furthermore thank you to everyone for being so encouraging and supportive - i really loved the friendly atmosphere. I had an awesome exeperience today and will willingly compete again.

so anyway back to the gym for some serious work Grin

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