Hi all,
It's taken me a while up to update, but I went o the British Championships and what a day it was!
It was a HUGE learning curve and valuable lesson in where I am currently at, and what I need to do.
I finished mid-field, the highlight being a new personal best squat of 172.5kg.
Have the vids of all my lifts here, was no where near the top guys, some of whom went for numerous world record attempts.
http://www.youtube.com/watch?v=_vw1c9QwgC0 - bench 110 http://www.youtube.com/watch?v=wH8M9X7aDQk Bench 117.5 http://www.youtube.com/watch?v=TF2tmwM0lws Bench 122.5 and pb attempt but failed .
http://www.youtube.com/watch?v=vCqV-0gyZQY Squat 150kg http://www.youtube.com/watch?v=-NFHaRvredI Squat 162.5 http://www.youtube.com/watch?v=VFy8oINW8Qg Squat 172.5 and PB
http://www.youtube.com/watch?v=ddYD7B-12yA Deadlift 190kg
http://www.youtube.com/watch?v=R5uWOv5WUOM Deadlift 200kg fail - grip
http://www.youtube.com/watch?v=6CiOF5U3pWg Deadlift 200kg got it!
My bench was a bit of a gamble - wanted 122.5 but it just wasnt there on the day.
Annoyed with the deads - for some reason I couldnt hold the bar on the first attempt with 200kg while waiting for the refs call - which i have never had before.
It was just opening out my hand and while waiting it slipped down - big fat fail.
Nailed it second attempt, but wanted 210 really.
Ah well. So now back to drawing board and the plans are.
Adjust squat stance, go to squat in coverse flat shoes, shift feet out wider, work on hip flexibility and squat wider, in attempt to keep torso more upright when coming out of the hole.
Bench will shift to once every 5 days, with some floor pressing thrown in to work the mid point of the move, which seems to be my weak point presently.
Deadlift - more grip work - static holds to be done in various grips after deadlift work. A complete week off powerlifting now, and trip to the physio to sort out a tight quadratus laborum right hand side which keeps causing a bit of a hip slip to one side.
Onwards and upwards!
Thanks for reading.
Tuesday 28 April 2009
Thursday 16 April 2009
Hi All,
Nothing much to report, been taking it very easy since my last session.
I am two days out now from the BDPFA British Championships to be held in Coventry.
I have been watching my weight as need to come in at 82.5kg or less on saturday morning. This morning I was 83.2 - so cutting right back on carbohydrates, and keeping water intake very high at 4 - 5 litres each day.
My plan for tomorrow is to stop eating and drinking after 3pm, which should then see me wake up on the big day and step on the scale at well under 82.5kg - that's the plan at least.
My planned openers - will be as follows: -
Squat 150kg
Bench 110kg
Deadlift 190kg
That's the plan anyway!
In the mean time I have been busy writing two new articles for my web site:-
The first is about How to Lose Stomach Fat which can be seen here: -
http://www.total-fitness-personal-trainer.com/stomach-fat.html
The second article is about the use of kettlebells, and how they can be used for a whole host of benefits including building muscle and gaining strength.
http://www.total-fitness-personal-trainer.com/kettlebell.html
I hope you enjoy reading them.
Best Wishes
Nothing much to report, been taking it very easy since my last session.
I am two days out now from the BDPFA British Championships to be held in Coventry.
I have been watching my weight as need to come in at 82.5kg or less on saturday morning. This morning I was 83.2 - so cutting right back on carbohydrates, and keeping water intake very high at 4 - 5 litres each day.
My plan for tomorrow is to stop eating and drinking after 3pm, which should then see me wake up on the big day and step on the scale at well under 82.5kg - that's the plan at least.
My planned openers - will be as follows: -
Squat 150kg
Bench 110kg
Deadlift 190kg
That's the plan anyway!
In the mean time I have been busy writing two new articles for my web site:-
The first is about How to Lose Stomach Fat which can be seen here: -
http://www.total-fitness-personal-trainer.com/stomach-fat.html
The second article is about the use of kettlebells, and how they can be used for a whole host of benefits including building muscle and gaining strength.
http://www.total-fitness-personal-trainer.com/kettlebell.html
I hope you enjoy reading them.
Best Wishes
Wednesday 8 April 2009
Training tonight was my last session before the BDFPA British champs next weekend.
Worked up to each of my openers and felt ok, not as sharp as I would have liked, but I feel a slight cold in the background which Im trying to keep at bay with some vitamin c increased dosage for a few days.
Squats
Bar*20
60*5
60*5
80*5
100*3
120*3
belt on
140*3
150*3
Bench Press
bar*20
60*5
60*5
80*3
100*2
112.5*1
110*1
110*1
100*2
Deadlift
60*5
100*5
120*3
140*3
160*1
170*1
Belt on
180*1
190*1
Job done.
Deadlifts felt very good and 190 went up with relative ease.
Planned openers and weights for next weekend are now something like:-
Squat
150*1
162.5*1
172.5 - 175*1 depending how the 162.5 goes.
Bench
110*1
120*1
125*1
Deads
190*1
200*1
210*1
Each of the top lifts would see a PB for me, so fingers crossed.
Time to rest up now and keep supple.
Thanks for reading.
Worked up to each of my openers and felt ok, not as sharp as I would have liked, but I feel a slight cold in the background which Im trying to keep at bay with some vitamin c increased dosage for a few days.
Squats
Bar*20
60*5
60*5
80*5
100*3
120*3
belt on
140*3
150*3
Bench Press
bar*20
60*5
60*5
80*3
100*2
112.5*1
110*1
110*1
100*2
Deadlift
60*5
100*5
120*3
140*3
160*1
170*1
Belt on
180*1
190*1
Job done.
Deadlifts felt very good and 190 went up with relative ease.
Planned openers and weights for next weekend are now something like:-
Squat
150*1
162.5*1
172.5 - 175*1 depending how the 162.5 goes.
Bench
110*1
120*1
125*1
Deads
190*1
200*1
210*1
Each of the top lifts would see a PB for me, so fingers crossed.
Time to rest up now and keep supple.
Thanks for reading.
Tuesday 7 April 2009
Hi all,
Trained Sunday with KB, earlier in the day than usual - and I felt it!
KB Jerk 16kg Bells
2 Mins 8 reps per min
2 Mins 8 reps
2 Mins 8 Reps
Wanted to do 20's but just felt rubbish so: -
KB Jerk 20kg
1.5 Mins
1.5 Mins
Did as many reps as I could which was around 15 ish.
Was going to do one arm snatches but just wasnt feeling it so decided on some OALC with the 20kg KB.
4 Mins alternating arms each minute
4 Mins as above - was about 10 reps per minute
By the end of these little beauties I was sweating and breathing like an old man doing a marathon! lol
Grip was something of a problem today for some reason.
Off to mother in laws for a roast.
Came back later on and was fidgity so decided on a second session!
KB swings
16kg * 2 mins per arm
20kg * 1.5 mins per arm
20kg * 1.5 mins per arm
20kg * 1.5 mins per arm
Again, grip was a problem here, as was just getting the bell up towards the end.
Windmill
20kg*5 per side
24kg * 5 per side
28kg *5 per side
1 arm jerks with 24kg
18 per side * 2 sets
That was it, a very good days training marred probably by dehydration.
I felt like a calorie burning inferno after all this, kind of like how I used to feel when I was a competive cyclist and finished a race - body just shattered.
Trained Sunday with KB, earlier in the day than usual - and I felt it!
KB Jerk 16kg Bells
2 Mins 8 reps per min
2 Mins 8 reps
2 Mins 8 Reps
Wanted to do 20's but just felt rubbish so: -
KB Jerk 20kg
1.5 Mins
1.5 Mins
Did as many reps as I could which was around 15 ish.
Was going to do one arm snatches but just wasnt feeling it so decided on some OALC with the 20kg KB.
4 Mins alternating arms each minute
4 Mins as above - was about 10 reps per minute
By the end of these little beauties I was sweating and breathing like an old man doing a marathon! lol
Grip was something of a problem today for some reason.
Off to mother in laws for a roast.
Came back later on and was fidgity so decided on a second session!
KB swings
16kg * 2 mins per arm
20kg * 1.5 mins per arm
20kg * 1.5 mins per arm
20kg * 1.5 mins per arm
Again, grip was a problem here, as was just getting the bell up towards the end.
Windmill
20kg*5 per side
24kg * 5 per side
28kg *5 per side
1 arm jerks with 24kg
18 per side * 2 sets
That was it, a very good days training marred probably by dehydration.
I felt like a calorie burning inferno after all this, kind of like how I used to feel when I was a competive cyclist and finished a race - body just shattered.
Thursday 2 April 2009
Last heavy heavy session proper today and wanted to get deadlifts in early to allow time to recover ready for my opener session next week.
Session took 1hr 40 mins, mainly due to the 3 minute rest periods that I used throughout the heavy sets.
Id hit deads last friday and squatted heavy monday, so was feeling a little tired so started on bench first.
Bench
bar*10
40*10
60*5
70*5
80*3
90*3
100*3
110*1
112.5*1
112.5*1
100*2 with extra long pause on chest
100*2 as above
2 board bench press (5" block on chest and bench onto that)
120*3
120*3
120*3
Deads
60*10
100*5
120*3
140*3
160*3
170*1 belt on
180*1
190*2
Rack pull from knee height
200*3
190*3
190*3
Job done.
Very enjoyable but bloody hard work out.
Will hit a KB session on sunday now, then final powerlifting session is next wednesday or thursday depending on recovery where I will work up to my opening weight on each lift in one session.
Session took 1hr 40 mins, mainly due to the 3 minute rest periods that I used throughout the heavy sets.
Id hit deads last friday and squatted heavy monday, so was feeling a little tired so started on bench first.
Bench
bar*10
40*10
60*5
70*5
80*3
90*3
100*3
110*1
112.5*1
112.5*1
100*2 with extra long pause on chest
100*2 as above
2 board bench press (5" block on chest and bench onto that)
120*3
120*3
120*3
Deads
60*10
100*5
120*3
140*3
160*3
170*1 belt on
180*1
190*2
Rack pull from knee height
200*3
190*3
190*3
Job done.
Very enjoyable but bloody hard work out.
Will hit a KB session on sunday now, then final powerlifting session is next wednesday or thursday depending on recovery where I will work up to my opening weight on each lift in one session.
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