Need to lose weight 120kg -75-80kg
I am hoping to improve lifts a lot this year despite having training a number of years. I have had a lot of success using eccentric training with ballistics for the bench. I am hoping to get the bench to 180kg withing a year. I am built quite well for the Bench 5 foot 6 with average arms .
Bench press- 140kg Next year 180kg
Deadlift - 210kg 240kg
Squat Zercher 180kg 230kg
Front Squat 135kg 180kg -200kg (I can zercher 180kg thf the confidence)
Snatch High pull 130kg ----180kg I did have this at 140kg for multiple sets of 3 several years ago with access to flexible barbells rather than the stiff bars my gym has.
Clean pull not sure I could get 180kg to my belt i.e. navel and get 200kg to my navel from the rack . I am significaly weaker now. I do hope it comes back. I was 30 years old then now I am 35 .
This might seem ambitious but not all lifts are true maximums . On a good day I think I could the Zercher squat to 200kg. The front squat is not a real max either.
I am using a Westside style of training , 1 max effort day Upper 1 dynamic day. 1 or 2 general lowerbody doing rack pulls , snatch high pulls , Front squats. I use more of an Olympic Lifting Style for lower body training.
I use Eccentrics on my BP every other month . I lower mostly 10-20kg more than I can 1 rep max . Sometimes I go a lot over this to test my gains in eccentric strength. I find I get good gains in eccentric strength just lowering 100% 110% .
Hopefully the Bench press will go up another 5kg , as the 140kg was quite easy.
10/08/2015 Did BP 120kg x 7, x5 x6 x5
140kg x1 PB bounced off the pins a little though.
Eccentric lowering 150kg x5-6 sec 160 kg x5 sec 180kg not really under control 3 sec but lost control too heavy .
finished with several sets of 150kg , 140kg 130kg
Bench throw smith machine 20kg , 40kg , 60k several sets of 5
(did this first)
11/08/2015 Did some rack pulls high above knee to 290kg,shrugs x10 until 200kg added a 20kg plate then did 10 shrugs.
Did some just below knee rack pulls up to 230kg x 3 , 100x 3, 140 x3 180kg x 3 ,200kg x 3 220 x 3 230kg x 3.
12/08/2015 Front squats 135kg x1 60 x3 70 x 3 80 x1 90 x3 100 x3 110 x1 120 x1 130 x1 135 x1
I am still struggling to hold onto the bar properly. I used crossover method. Finally I managed to hit a sweet spot by getting the bar over externally rotated shoulders.