REGISTER AN ACCOUNT
Who's Online - 1 member and 312 guests
You are here: HomeForumbig_si → View All Posts

View All Posts: big_si

1234

» My Build up routine (Go to post)24-04-2012 @ 00:30 
Week 4

Monday squat,

8 x 60
5 x 100
5 x 140
4 x 180
4 x 205
4 x 225
3 x 240 failed only 1 very poor rep.
3 x 240 did not attempt
3 x 240 went home!

Abit of a crappy session here. not sure what the problem was maybe tired or not recovered but felt going home would be more benificial.

Wednesday bench,

8 x 60
5 x 80
5 x 95
5 x 110
4 x 125
4 x 140
3 x 155
3 x 155
3 x 155

This workout went realy well im still not finding benching taxing at all. No assistance is done from now on,

Friday deadlift,

8 x 60
5 x 100
5 x 130
4 x 170
3 x 210
3 x 240
3 x 180
3 x 180
3 x 180

Very easy in and out the gym in no time, No assistance from now on.
» My Build up routine (Go to post)15-04-2012 @ 18:44 
Week 3

Monday squats,

8 x 60
5 x 100
5 x 140
5 x 180
5 x 205
5 x 225
5 x 225
5 x 225
5 x 225

Assistance 5x8 heavy leg press, 3x8 leg curl, 4x8 calf raise.

Felt very easy and strong and nearly got carried away on leg press. Wraps and belt were used from 205kg.

Wednesday bench,

8 x 60
5 x 80
5 x 100
5 x 120
5 x 135
5 x 135
5 x 135
5 x 135
5 x 135

Assistance was 3x5 incline press, 2x8 dips 2x8 pressdowns.

felt very strong on the bench with loads of power off the chest, only went light with the assistance work.

Friday deadlift,

8 x 60
5 x 100
5 x 140
5 x 170
5 x 200
5 x 225
3 x 170
3 x 170
3 x 170

Assistance 3x8 pulldowns, 2x8 low rows, 5x8 very heavy shrugs, 6x8 hammer curls.

I realy looked forward to this workout and it was very easy, deadlift being my least favourite exercise. Belt was used from 200kg and for the 3 speed sets at 170kg.
Next week the weights go up more and i'll start to hold back on the reps.
I seem to be enjoying training more now than in the past and cant wait for competition day.
» MMA Gyms in south yorkshire (Go to post)14-04-2012 @ 20:03 
d_singh said:hey mate there is a new gym just opened in rotherham, near to the town centre. excellent set up (everything under one roof), got a top notch gym in it aswell with sauna/steam room. its catered towards fighters. has a massive padded room and also a small boxing ring. i dont think you will be disappointed. im planning to pop down my self. apparently gym is 17 pounds a month. if you want all the classes and gym it around 40 quid. message me if your interested will get you the full address.


cheers.
» MMA Gyms in south yorkshire (Go to post)14-04-2012 @ 20:03 
milsy said:Junction have a big mma section to train in


cheers Juntion has already been looked at.
» MMA Gyms in south yorkshire (Go to post)14-04-2012 @ 20:01 
jamiea said:If you can hang on til monday mate, I know a few teachers into mma at school I can ask them what they know around the doncaster area?


Would be greatfull if you can.
» MMA Gyms in south yorkshire (Go to post)13-04-2012 @ 23:53 
Post Edited: 13.04.2012 @ 23:54 PM by big_si
I haven't got a clue about the sport or where theres any good gyms. Does anyone on here know of a good MMA gym that can cater for a very promising young fighter that trains at my gym.
The person in question has been the polish 82.5kg champion so hes not a bad fighter but my gym or any in the sc**thorpe area cant cater for him so a nmore specialist gym is needed.
Any help on finding a gym for him would be greatly appreciated
» Deadlifts: Touch and go (Go to post)13-04-2012 @ 23:44 
For me the touch and go is the way. The first lift is the one that mimics the competition lift then the rest of the reps are like doing speed work and as its touch and go the resistance isn't released, plus you can breath at the top of the lift and get the best volume of air into the lungs. Whereas if you reset the lift at the bottom you tend to breath out at the bottom and cant breath in an optimom anount of air to keep the core tight for the lift stability is lost and the body canot work like a loaded spring so your never lifting at your best.
» My Build up routine (Go to post)07-04-2012 @ 00:27 
Week 2

Squat, monday.

8 x 60
5 x 100
5 x 140
5 x 180
5 x 210
5 x 210
5 x 210
5 x 210
5 x 210

Assistance 3 x legpress, 3 x leg curl, 4 x standing calf raise. All went well feeling alot better than week 1. This week I did the first 2 sets of 210 without wraps and belt.

Bench, Wednesday.

8 x 60
5 x 80
5 x 95
5 x 110
5 x 120
5 x 120
5 x 120
5 x 120
5 x 120

Assistance 3 x incline bench, 3 x dips, 3 x pressdowns. deffinatly a big improvement on last week every set was easy.

Squat, Friday

8 x 60
5 x 100
5 x 140 ( messed up on this set it should of been 130)
5 x 160
5 x 190
5 x 210
3 x 157.5
3 x 157.5
3 x 157.5

Assistance, 3 x pulldowns, 3 x low row pulley, 5 x heavy shrug, 6 x bicep curl. all went very well no belt used.

This is the first time i'v tried this routine and it seems strange to use such low weights but with the 2-3 extra reps in the sets it feels as if i'm lifting much higher weights, also recovery seems to be better.
Next week the weights will start to go up which i'm looking foward to.
» GBPF British (Go to post)05-04-2012 @ 20:14 
AdamC said:
Technically you can't qualify at the YNE comp as the closing date to qualify is 8 weeks before (which is 1 day after my divisional!)



Technically neither can anyone else but I have spoken to the powers that be and its ok to do this.
Entries need to be in no later than 9th june. I think as the YNE Open was a divisional qualifier its still a qualifier even though its now after the 8 weeks.
Iv no info on why the comp has been moved but thinking about it the new venue is an excellent one.
» GBPF British (Go to post)05-04-2012 @ 14:50 
NickR said:Whats the purpose of the YNE comp? If its purely qualification, based on your stated numbers, that could be a training run and not really hinder your preparation should you choose to train through.

Still, poor showing by the GBPF, to change at relatively short notice, effects alot of peoples logistics etc..you'd hope theres a good reason!


It was purely for qualifacation but also wanted to hit a good total as I haven't competed since 2009.
As you mention it, its something I didnt think about using it as a traing run so that could become the new plan.
Im sure there will be quite a few unhappy people who will be changing thier plans as its a month earlier now.
» GBPF British (Go to post)05-04-2012 @ 10:56 
JH said:Sorry to hear that, hope to see you there and compete against you!



Yes that will be good, just leaves me 4 weeks to get ready from the YNE open to the British where as before it was 9 weeks which would of been a perfect build up.
» GBPF British (Go to post)05-04-2012 @ 00:37 
I see the dates and venue have been moved from july to 23/24 june now, thats absolutely great as it stuffs my plans right up.
» Monday to Friday training (Go to post)31-03-2012 @ 23:35 
Monday squat, Wednesday bench, Friday deadlift. A bit of assistance on each day to complement main exercise.
» My Build up routine (Go to post)31-03-2012 @ 20:36 
I thought I would tell you all what my build up routine to the YNE Open on 19th May is and how I felt during training.
It's a slightly different program to what I've done in the past.
I've 2 goals for the day, firstly get into the 105kg weight class as with the old weight classes I lifted in the 110kg class, secondly qualify for the British.

As I haven't competed since the 2009 4 nations, which didn't go to plan on the day, even though I won the class I'm going to be striving for something near 850kg at the YNE Open.

I will post each weeks training once I have completed at the weekend.

So here goes with week 1.

Squat Bench D/lift

60 x 8 60 x 8 60 x 8
100 x 5 80 x 5 100 x 5
140 x 5 95 x 5 130 x 5
180 x 5 110 x 5 160 x 5
210 x 5 120 x 5 190 x 5
210 x 5 120 x 5 210 x 5
210 x 5 120 x 5 157.5 x 3
210 x 5 120 x 5 157.5 x 3
210 x 5 120 x 5 157.5 x 3

As you can see plenty of volume for week 1 this will change as the weeks progress.
Monday, squats my belt and training wraps were worn for the last 5 sets past 200kg.
This session was easy with some assistance work, leg press 4x8, leg curl 3x8, cstanding calf raise 6x8, 50 sit ups.

Wednesday, Bench started off very good easily getting through the routing but then when I tried some assistance I decided it was enough and went home.

Friday, D/lift, well this was to be the best session of the week with everything flying off the floor like a rocket to mars. Everything went so well I didn't bother with a belt on any set. The last 3 sets were used as speed work.
This session I did pull downs 3x8, low row pulley 3x8, power shrugs 4x8, hammer curls 6x8, 50 sit ups for assistance.
» powerlifting build up routines (Go to post)29-03-2012 @ 22:39 
Im interested to hear what people do regards build up routines, how many sets, how many reps, how many weeks out do you start befoe a competition?
Im not sure my routine is realy a powerlifting build up routine or whether its just training I like doing.
It would be interesting to hear what routine you do and what your best results have been using that routine.
Also explain why you do certain amount of reps and sets, why you think the approach works.

1234

You are here: HomeForumbig_si → View All Posts
© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions