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Post by wez on Oct 14, 2008 9:38:40 GMT 1
One thing you are missing IMO also are training goals, where do you want to be physically by next season. Have a think about some things which are relevant to you.
eg i would set a few very obvious ones first like:
get bodyweight below 95kg
run 100m in sub 13 seconds
jump 8m in 3 bunny hops
Once you have some targets that are relevant to you, you can actually plan out your winter training in such a way as to achieve them.
Have a think because now is the time to plan things out clearly, that way you will be able to monitor how your training is going as you procede.
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Post by sam on Oct 14, 2008 10:12:59 GMT 1
good point wez.
There are a few things i want to be able to achieve.
to be under 100kg i currently weigh 110kg is my main target the other things i haven't tested to be able to know where i stand at the moment. I might have to get my guys to test me on saturday so i can see where i need to be.
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Post by wez on Oct 14, 2008 13:29:14 GMT 1
sounds like a plan, as you can see from my training diary, ive already done just that!
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Post by sam on Nov 14, 2008 13:22:20 GMT 1
right where am i at right now...
1/2 back Squat 130kg although this is at the top of my pyramid and not a 1rm test result Bench 120kg, pb 125kg Clean 100kg = PB Shoulder press for reps is now at 45kg.. 3sets of 10 reps
I would like to stress the importance of having suitable levels of support in the gym for times when the weight get's really heavy.
This wednesday there was a near miss in the gym. Bonne was testing his 1rm on 1/2 back squat. He had done 170kg and was just on 180kg. I was his only spotter standing behind to watch for posture and to help pull the weight backwards off him if he got in trouble. He got into the 1/2 squat position but struggled to stand because he wobbled and lost some balance. he ended up sitting on the bench with the 180kg on his shoulders. I took some of the weight in my hands and pulled the weight off him as he moved forwards... i didn't let go quick enough and as a result of not being able to bicep curl 180kg i ended up having the weight pull my right bicep...
From now on this kind of heavy lifting will be done with 2 spotters...
aside from the dangers we faced we were still very impressed with his lifting.. he was quite tired from the training by this point and could have easily lifted 180kg+ because his 170kg was as if the weight wasn't even there... bearing in mind he weighs around 63kg.. does anyone else know if this is an impressive weight to be lifting?
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Post by slinger on Nov 14, 2008 14:49:27 GMT 1
63kg!!! man alive that's a slim boy. do you squat in a power rack sam? really heavy squatting it's essential imo to be doing in a power rack where the failure bars are set so if he fails/whatever he'll just leave the bar on the failure bars and be able to crawl out. 170kkg would be a very good full back squat imo for bonne. some indication of say the british records and i've just checked and man alive they are abit crazy - squat for u/20's and 60kg BW is around 210kg...clean it's 137.5kg and snatch 110kg. but they are of course national records for weightlifting, not javelin thrower's bests. however for a 63kg man 170kg seems good to me.
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Post by sam on Nov 14, 2008 15:13:26 GMT 1
we do not have a power rack unfortunately.. maybe something i can suggest to the committee to buy..
i think he could quite easily lift 200kg.. bear in mind he had already done the following
3x10reps cleans at 75kg 3x10reps quad extensions 3x10reps hamstring curls
10 reps @ 110kg B/squat 7reps @ 120kg B/squat 5reps @ 130kg B/squat 3reps @ 140kg B/squat 1rep @ 150kg B/squat 1rep @ 160kg B/squat 1rep @ 170kg B/squat
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Post by slinger on Nov 14, 2008 16:44:43 GMT 1
yes do suggest it, a good power rack could potentially be worth it's weight in gold.
3 sets of TEN cleans....man he's a fit boy ;D
you wouldn't get me trying to do sets of 10 for cleans! ;D
all the best for his training anyway.
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Post by sam on Nov 14, 2008 19:24:40 GMT 1
bonne is like an iron man.. Even his gp was amazed at just how solid he is! His clean pb is 100kg from last winter. At the weekend he cleaned 90kg after the squad session and benched 110kg (pb 115kg). So far there have been no injuries from him working out in the gym despite some peoples concerns about how much he lifts.
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Post by sam on Nov 14, 2008 19:35:30 GMT 1
i'd also like to point out that the pulling backwards of the weight off his shoulders is the safest way to go about removing the weight when you only have one spotter. Unfortunately it's not always possible to have two people to spot but sessions still need to be completed. I work in health and safety and have got to say that safety is always at the forefront of my mind while we are training. Every lift requires you to make a dynamic risk assessment. Sometimes the factors change faster than you can re-assess.. Which is what happened in this case
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Post by slinger on Nov 14, 2008 19:54:04 GMT 1
tbh sam i don't think i know of a world class javelin thrower or any of our top all time ranked guys 1RM's for squats....many have bests for reps etc but i would imagine they don't test for 1RM in squat as to minimise injuury risk and at the end of the day why bother anyway.
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Post by sam on Nov 28, 2008 11:36:11 GMT 1
had a bit of a nightmare session last night..
3 reps in to my sprints and i got a cramp in my right hamstring swiftly followed by a cramp in my left hamstring.. both are feeling tender and tight today an i am walking like i have soiled myself.
Maybe i need to re-assess when the sprints are taking place as the wednesday session was a leg session in the gym.
on a plus note i have lost half a stone since the start of the winter.. not back to the weight i was in the summer but then again not far off.. hopefully if i can keep this up i will be lighter than i was in the summer.. or at least better looking physically (i can't afford facial surgery)
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Post by ironbrew on Nov 28, 2008 21:29:06 GMT 1
Just a point on spotting when lifting where no power rack is available, may I suggest that you would be a lot safer if 1) the lifter face into the rack, 2) you are behind him then both you and him will be able to see the rack and bar when lifting and returning the bar 3) as the lift is performed you stand close in to the lifter with you arms loosely round his waist and your forearms hand close to his chest but not touching, 4) as he squats you follow him down and back up, if at any time he faulters you can apply assistance to his chest with your forearm and hands and get him through the sticking point or to stablize him, he can then step into the rack and you can assist him in getting the bar on the pegs. This way one experienced spotter is better than two with little or no experience and you donot have to try and take all the weight, if he fails completely let the bar roll of and drop to the floor it's better than a damaged back. It's quite surprising how safe and easy this method and even with weights over 200kg. It does look a little "odd" to on lookers but it is safe.
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Post by wez on Nov 28, 2008 23:06:31 GMT 1
He's right you know, i was taught to do this when i first started lifting and i used to spot a guy lifting 250-300kg when my squat pb was only about 120kg and it still worked. You just have to be brave and get a bit 'bum chummy'
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Post by sam on Nov 30, 2008 0:14:30 GMT 1
that's exactly how we do it!!!! and yes it looks a little strange when i am following his body movement down..hands hovering around his waist..
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Post by sam on Dec 15, 2008 15:56:23 GMT 1
at the weekend i pb'd in the snatch.. up from 65kg to 70kg and also pb'd in the clean from 100kg to 105kg.
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