KaySea: Powerlifter新手日记 (Off Season: Sheiko #29)

神行太保

KaySea 发表于 30-3-2014 09:32 PM
很多人误会raw的意思了。。

在大部分比赛，raw是允许belt, wrist wraps, knee wraps/knee sleeves等等 ...

谢谢指点
bench shirt, squat suit只看外国人用

真的elite,人小只才20岁,应该玩了很多年的,身体有缩小没增大
squat比每个人重,DL好像是最高200kg左右
听老板说他之前心脏有问题老爸追上来gym骂老板表再让他练
现在好了~
我时常问他关于练习，不过看他练习我都飙汗

KaySea

Smolov Week 1, Day 1 - 31/3/14

Squat
105kg, 3 sets of 8
112.5kg, 1 set of 5
120kg, 2 sets of 2
127.5kg, 1 set of 1
**weight does not include bar**

Upper Body
Bench Press, 5 sets of 5-10
Seal Row, 5 sets of 10
Machine Tricep Press DOwn, 4 sets of 10
DB Curl, 4 sets of 10


Smolov Week 1, Day 2 - 1/4/14

Squat
105kg, 3 sets of 8
112.5kg, 1 set of 5
120kg, 2 sets of 2
127.5kg, 1 set of 1
**weight does not include bar**


Smolov Week 1, Day 3 - 2/4/14

Squat
112.5kg, 4 sets of 5
120kg, 1 set of 3
127.5kg, 2 sets of 2
145kg, 1 set of 1

Upper Body
Overhead Press, 3 sets of 5
Snatch Grip High Pull, 3 sets of 5
Dip, 3 sets of 10
Seal Row, 3 sets of 10
Tricep Pushdown, 3 sets of 10
DB Curl, 3 sets of 10


Smolov Week 1, Day 4 - 3/4/14

Streching Day
Defranco Agile 8
BB Lunge, 3 sets of 8
360 Lunge, 3 sets of 2
Static Strech


Smolov Week 1, Day 5 - 5/4/14
Upper Body Day
Bench Press, 4 sets of 5
Snatch Grip High Pull, 4 sets of 5
Dip, 4 sets of 10
Seal Row, 4 sets of 10
Tricep Pull Down, 3 sets of 10
DB Curl, 3 sets of 10

KaySea

谁看了？

br3ak

有兴趣明年去singapore powerlifting 吗？
我会去

KaySea

br3ak 发表于 13-4-2014 09:18 AM
有兴趣明年去singapore powerlifting 吗？
我会去

Singapore Powerlifting Open?
今年不是也有？八月。。但是官方日期还不懂..

br3ak

KaySea 发表于 13-4-2014 10:26 AM
Singapore Powerlifting Open?
今年不是也有？八月。。但是官方日期还不懂..

今年我focus bodybuilding， 明年去for fun 啦， aim 83kg top3

KaySea

br3ak 发表于 13-4-2014 12:21 PM
今年我focus bodybuilding， 明年去for fun 啦， aim 83kg top3

你今年要出赛不是？会参加哪一个比赛？

今年的SPO如果跟我的毕业典礼没有撞期的话，应该会去。。我aim突破自己的PR就好。。

KaySea

Smolov Week 2, Day 1, Monday - 7/4/14

Squat, 135kg, 2 sets of 2

Upper Body
Overhead Press, 3 sets of 5
Snatch Grip High Pull, 3 sets of 5
Dip, 3 sets of 10
Chin Up, 3 sets of 10
Arms, 3 sets of 10


Smolov Week 2, Day 2, Wednesday - 9/4/14

Squat, 135kg, 1 set of 3

Upper Body
Bench Press, 3 sets of 5
Snatch Grip High Pull, 3 sets of 5
HS RG Press, 3 sets of 5
Weighted Chin Up, 3 sets of 5
Arms, 3 sets of 10


Smolov Week 2, Day 3, Friday - 11/4/14

Squat, 135kg, 1 set of 5
Leg Extension, 4 sets of 30, BFR x 4 sets


Week 2, Day 4, Saturday - 12/4/14
Upper Body
Overhead Press, 3 sets of 5
Snatch Grip High Pull, 3 sets of 5
Dip, 3 sets of 5-15
Weighted Chin Up, 3 sets of 5
Arms, 3 sets of 10

KaySea

Smolov Week 3, Day 1, Monday - 14/4/14

Squat, 112.5kg, 4 sets of 9

Upper Body
Bench Press, 3 sets of 5
Snatch Grip High Pull, - workout end, shoulder pain -


Smolov Week 3, Day 2, Tuesday - 15/4/14

Squat, 120kg, 5 sets of 7


Smolov Week 3, Day 3, Wednesday - 16/4/14

Squat, 127.5kg, 7 sets of 5

Upper Body
Weighted Chin Up, 3 sets of 5
Overhead Press, 3 sets of 10
Snatch Grip High Pull, 3 sets of 10
Dip, 3 sets of 10
Arms, 3 sets

Smolov Week 3, Day 4, Thursday - 17/4/14

Squat, Warm Up 后回家了。。连续squat三天，大腿痛到squat不下了。。
原本是monday, wednesday, friday, saturday squat.. 因为星期六有mock meet.. 所以把4天squat挤在一起。。

Saturday, 19/4/14

Powerlifting Mock Meet!
看下一贴..

KaySea

朋友在gym举办powerlifting mock meet - powerlifting 模拟赛..

Squat 要在比parallel下点。。
Bench Press不用说，最弱。。比赛后要专攻bench press。。
Deadlift冲max,难免rounded back，不过lower back完全没痛，反而是屁股大腿抽到很够力

Total Lift: 525kg @ 86kg 体重

目前PR:
Squat: 200kg
Bench Press: 115kg
Deadlift: 210kg

五个月前的Max:
Squat: 140kg
Bench Press: 95kg
Deadlift: 160kg

stc007

KaySea 发表于 9-4-2014 11:28 AM
谁看了？

在哪下载的?

KaySea

虽然现在专攻powerlifting, strength是重点，身材暂时放第二。。
不过偶尔对比以前，也发现是有进步的。。


2010年刚开始 vs 2014现在


2010年刚开始 vs 2014现在


2010年刚开始 vs 2014现在


2013年还没开始powerlifting的腿 vs 2014年玩了5个月powerlifting的腿

slow progress is also a progress

KaySea

Smolov Week 4 Day 1, Monday - 21/4/14
Squat, 122.5kg, 4 sets of 9
训练片段：http://instagram.com/p/nDcLqOOqtV/

Week 4, Tuesday - 22/4/14
Upper Body Day

Bench Press, 5 sets of 3
Weighted Chin up, 5 sets of 5
Overhead Press, 3 sets of 10
Snatch Grip High Pull, 5 sets of 5
Peck Fly, 3 sets of 10
Arms, 3 sets of 10-12

Smolov Week 4 Day 2, Wednesday - 23/4/14
Squat, 130kg, 5 sets of 7
训练片段 1：http://instagram.com/p/nIkgbHOqug/
训练片段 2：http://instagram.com/p/nJAOKUuqkp/

Week 4, Thursday - 24/4/14
Upper Body Day

Bench Press, 5 sets of 3
Weighted Chin up, 5 sets of 5
Overhead Press, 3 sets of 5
Snatch Grip High Pull, 5 sets of 5
Reverse Grip Incline Press, 3 sets of 10

Smolov Week 4 Day 3, Friday - 25/4/14
Squat, 137.5kg, 7 sets of 5
训练片段：http://instagram.com/p/nNliOtOqiF/

Smolov Week 4 Day 4, Saturday - 26/4/14
Squat, 145kg, 10 sets of 3
训练片段：http://instagram.com/p/nPwCDIOqhk/

KaySea

Smolov Week 5, Monday - 28/4/14
Squat, 127.5kg, 4 sets of 9
训练片段: http://instagram.com/p/nVGtsPOqoU/


Week 5, Tuesday - 29/4/14
Upper Body
Pause Bench Press, 3 sets of 3
Weighted Chin Up, 3 sets of 5
Overhead Press, 3 sets of 3-5
SG High Pull, 3 sets of 5
RG Incline Press, 3 sets of 10
Arms, 3 sets of 10

Smolov Week 5, Wednesday - 30/4/14
Squat, 135kg, 5 sets of 7
Extra set, squat 160kg x 5 reps
训练片段 1 : http://instagram.com/p/naaOZTuqou/
训练片段 2 : http://instagram.com/p/naaduEOqpI/

Smolov Week 5, Friday - 2/5/14
Squat, 140kg, 7 sets of 5
Upper Body
RG Incline Press, 3 sets of 10-12
Dips, 3 sets of 10
Arms, 3 sets of 10-15
训练片段 : http://instagram.com/p/nff4JMuqqf/

Smolov Week 5, Sunday - 4/5/14
Squat, 160kg, 10 sets of 3
训练片段 : http://instagram.com/p/nk0Wueuqr5/


停止 squat 5 天， 星期六 (10/4/14) 尝试新的 1RM
2 weeks out!
开始要focus bench press的strength了

KaySea

Week 6, Monday - 5/5/14
Upper Body
Bench Press, 65kg, 6 sets of 6
Overhead Press, 3 sets of 5
Chin Up, 3 sets of 10
RG Incline Press, 3 sets of 10
Face Pull, 3 sets of 10
Arms, 3 sets of 10

Week 6, Wednesday - 7/5/14
Bench Press, 70kg, 7 sets of 5
Deficit Deadlift, 3 sets of 5
Arms, 3 sets of 10

Week 6, Friday - 9/5/14
Bench Press, 75kg, 8 sets of 4
OHP, 4 sets of 5
Chin Up, 3 sets of 10
RG Incline Press, 3 sets of 10
Face Pull, 3 sets of 10-15
Arms, 3 sets of 10-15

Smolov Week 6, 1RM Test Day, Saturday - 10/5/14
Squat, warm up: empty bar, 40kg, 80kg, 120kg, 160kg
180kg x 1
190kg x 1
200kg x fail
fail attempt 片段: http://instagram.com/p/nz2kYJuqhX/

比赛延迟了,那天test max超没mood练习。。。

gnne84

怪兽看da到你应该也是low bar squat
http://instagram.com/p/nz2kYJuqhX/

请教下。
看到你有用 wrist support. 有时有用elbow support.
是因为你的wrist/elbow 疼痛吗？heavy squat 时
我最近开始领教到它的酸疼了。。。。
wrist/elbow support 是一定要的吗？
谢

KaySea

gnne84 发表于 6-6-2014 03:51 PM
怪兽看da到你应该也是low bar squat
http://instagram.com/p/nz2kYJuqhX/

wrist support我是每次练习都会用的。。习惯了。。不用关节感觉很冷。。

elbow support是看状况，感觉需要就穿，感觉不需要就不穿。。

KaySea

ohm 来了！！！！！！！！！！！！！！！！

MR.Roket

神行太保 发表于 30-3-2014 09:04 PM
我练squat是3-4 sets strength然后再2-3set hypertrophy

180kg看你起的很容易啊Kaysea大

你的朋友是在马六甲ohm的？之前我也有看过一个跟你形容的很相似的人，每天squat的。。。

MR.Roket

KaySea 发表于 6-6-2014 09:15 PM
wrist support我是每次练习都会用的。。习惯了。。不用关节感觉很冷。。

elbow support是看状况，感觉 ...

不好意思大大，请问下你做powerlift之前的warmup是什么？跑步还是空bar warmup？或者两者都有，warmup后有没有做dynamic stretch.有没有扭腰时,背后发出骨头的声音，或者把小腿往后弯曲时，有筋发出的声音。