80kg Sandbag for 50 metres
Training for UKSA 2011
Lift Goals: Yet Another Update
Hi There.
I managed to miss my Squat and Deadlift goals and so took a week off to deload.
The progress I did make was OK though, from January 2011 to April 2011:
Squat: Started at 130kg – ended at 150kg
Bench: Started at 100kg – ended at 130kg
Deadlift: Started at 175lg – ended at 200kg
I’ve set some more long-term goals, the big 3 goals for January 2012 are:
Squat: 200kg
Bench: 150kg
Deadlift: 240kg
They may seem like huge jumps for 8 months, but there’s nothing wrong with aiming high, especially with “beginners gains!”.
On a more expensive note, I’ve had to yet again throw out (or hand down) my shirts and some trousers. Replacing 17″ neck shirts with 18″ slim fit shirts. I’ve seen some alright looking 19″ for sale, so I’m not worried about the future!
The shirts I’ve purchased are mostly from Charles Tyrwhitt - http://www.ctshirts.co.uk – 4 x 18″ Slim Fit shirts for £70, bargain. And 1 x 18″ slim fit from Austin Reed http://www.austinreed.co.uk/ – this one feels like better quality material, but is also much larger than the others, cost £22 which is also an acceptable price.
Liquid Chalk – Deadlift Grip
As someone that uses a gym with a chalk ban. The best tool in helping my grip strength so far has been Liquid Chalk.
Liquid chalk is intended for rock climbers to keep a secure grip, but has similar applications in weight lifting.
I purchased “pure grip chalk” from decathlon a few weeks ago to see how good it was and i’ve been impressed – it can also be bought online from Amazon at Beal Pure Grip Liguid Chalk
The label states “powder free”, this isn’t true, but it is a lot cleaner than using a block of chalk.
Having completely dry hands makes a massive difference in grip ability. I tried my PB deadlift without this and found it impossible to keep my grip. On the same day I used some liquid chalk and pulled it easily.
I’m not particularly recommending this chalk, since I haven’t used any other brands. I would encourage you to try any and see how it goes.
Lift Goals Q1 2011
It’s increasingly less un-stereotypical now, but as an IT worker who sits at a computer all day, i’m working toward amassing a completely useless amount of strength, via powerlifting/weightlifting.
Shortly before the end of 2010 I set some goals for this year. My first goal deadline is April, I’m aiming to:
- Deadlift 200kg
- Squat 160kg
- Bench 120kg
My current achievements are:
- Deadlift 175kg
- Squat 130kg
- Bench 100kg
I’m going to do this by using increasing lower rep sets as each workout goes and more importantly, listening to my body when hitting the gym. If i don’t feel that a body part is ready to be worked again, I won’t go, or will do something else.
For example; Bench Day:
- Warmup @ 50kg x 8
- 1 Set @ 70kg x 6
- 1 Set @ 90kg x 4
- 1 Set @ 100kg x 2
This kind of routine seems to work for me for Squats and Deadlifts, it remains to be seen if I can increase my Bench in the same way. All i know is that my chest hurts for days after.
Update:
I hit my first target: Deadlifts, on the 20th, easily got 200kg x 2 but couldn’t get 205 off the ground (by then it would’ve been my 6th set though) – 3 months early! I’m increasing my target to 210kg to make it 2xbodyweight
Managed 3x110kg Bench Yesterday, couldn’t do 120kg but didnt try 115. Increasing target to 130kg since I’m close already. Squats in a few days so if I have a spotter that might get smashed too!
