Liam Henners257 wrote: » 5-10% on max. 1rm is 115kg at the moment unpaused. plan for single lifts on bench is opener - 90kg 2nd lift - 100kg 3rd lift - 107.5/110kg
cardio,shoot me wrote: » are you still planning on opening with 90 when you can pause bench 100 x 3?
Liam Henners257 wrote: » i've revised it up to 97.5. think i'll go 1. - 97.5kg 2. - 105kg 3. - 110/112.5kg
Liam Henners257 wrote: » Kalasdinas (sp?) get ups 16kg KB one left, one right
kevpants wrote: » Careful now. Just wait for the shocked expressions of people missing their openers on the bench. You might be weaker than you imagine and what you call a paused bench in the gym will feel like a belly bounce when you're waiting for the "press" command in comp.
the drifter wrote: » open low....that is all....
d'Oracle wrote: » Sorry, what now?
cardio,shoot me wrote: » btw, whats your planned opener for deadlift?
cardio,shoot me wrote: » belt still givin you trouble then? have you tried having it really high/low or loose?
Liam Henners257 wrote: » I know, that's why i was gonna open so low to begin with. they were 2 second pauses so should be ok. I might go back down to 90kg. It's my first competition and the opener doesnt matter. I agree they are like turkish get ups except you dont get up off the ground fully. Dan John was doing them at the seminar. so it's the same as a turkish get up, as far as when you take both hips up off the ground, with the kettlebell over head, supported on the opposite hand on the ground. so you get to about here: [PHP]http://www.fitnesshealthzone.com/wp-content/uploads/2008/08/turkish-get-up.jpg[/PHP] and then you push your hips through, and then go back through the steps to start position.
Patto wrote: » Did I hear Dan right when he said just do one on each side. Looks like thats what you heard too. I though I had imagined it. I don't get why you only do one.
Liam Henners257 wrote: » I think you only do one on each side because you spend so long with the DB/KB up in the air. when i do the get up Dan John went through with us, I start off raising the leg off the floor five times then i raise the knee to the DB/KB 5 times then i punch and crunch with other elbow on the floor raise the leg off the floor five times raise the knee to the DB/KB 5 times then i punch and crunch 4 times then take both hips off the floor push the hips through and keep pushing through for about 10 seconds then go backwards through all the phases and back to starting position I could be wrong now, but that's how i understoof they should be done and it takes about 60-70 seconds when done this way which is plenty if you do one each side then i do a few dead bugs/resurrected dead bugs to finish up working "the core"
Liam Henners257 wrote: » Weight update: weight on 3/12/09 - 117.5kg weight on 18/12/09 - 118kg weight on 1/1/09 - 115.kg current weight as of 5/1/10 114.0kg. My weight is coming back down slowly. dunno if can drop 4kg to compete in the 110kg class by jan 23rd. i'm not going to make a concerted effort to do so, if it happens it happens. After the single lifts I;m going to do the Dan John version of the V- Diet for 28 days and the ultimate goal is to get down to 100kg BW by June. that means im looking for adrop in weight between now and June 1st of 2.2 stone which is 30 lbs or so. I have 22 weeks so that's 1.36lbs of weightloss per week. February should see a nice chunk of weightlosee with the modified V Diet and after that, its about getting back into good habits again. My main focus from last August til December was weight gain and i was drinking 4L of milk a day, eating well during the day and then eating a 12" pizza before bed every night. 1st thing to go is the extra pizza every day Milk intake is now down from 4L per day to about 2L per day and it's low fat milk. Typical Diet for the rest of January will be:07.30 Meal 1: 50g of granola cereal with 200ml low fat milk. 2 scoops whey protein mixed with 350 ml low fat milk piece of fruit. 3 x fish oil tabs animal flex pak Multi-vitmamin11.00 Meal 2 (break time in school) 2 scoops whey protein mixed with 350ml whey protein piece of fruit13.00Meal 3 (lunch time in school) tin of tuna or 160g of chicken piece of fruit handful of nuts17.00Meal 4 Preworkout Can of red bull Granola Bar Creatine tab 3 x fish oils19.00 Meal 5 (Post workout) Dinner at home meat, 2 veg and 1 scoop mash 1 x creatine tab22.00 Meal 6 2 scoops whey protein mixed with 350ml low fat milk handful of nuts/dried fruit 3 x ZMA tabs 3 x fish oil tabs 3 x glucosamine/chondritin tabs any advice on this diet?
Transform wrote: » Re diet - there is quite a bit i would personally change but i am coming from a different place really i.e. more conditioning AND strength focused 1. Eat oats instead of granola as the granola is full of sugar. 2. Eat more berries instead of normal fruit i.e. blackberries, strawberries etc, and have a banana or 3-4 pieces of dried fruit (you can get them in indian shops beside raw) pre workout as again the quality and nutrition value of ganola bars are zero! 3. Do not use caffeine before every session or it will lose its effectiveness.I cant post what i eat as its not relevant to your needs but all i will say is flapjacks, oatcakes, peanut butter (all nut butters), protein shakes, plenty of green veg and a green drink, juicing (not the steroid kind!) feature daily along with my supplements Must do a vid at home of all the food i would typically eat on a day to day basis. Even with this dietary approach i would say you could get much stronger and at a much much lighter weight
Liam Henners257 wrote: » First 4 reps were perfect, although the bar speed off the floor wasn't great, bit of a hitch on the last one. have brought my stance and my grip in a bit and it's working well for me.
