Revolution, A Log.

Training Training Logs
281

Smolov^3 - Week 3 - Day 3 - One Left!!

Squat:
60kg 2x5
100kg x3
130kg x1
150kg x1
belt
175kg 7x5

Bench:
60kg 2x3
80kg x2
100kg x1
120kg 7x5

Dumbbell Curls:
25kg 'bells 7x5

No fcuking about, no fancy sh!t, just in, do the business and leave.

I got lucky and landed with a bar and rack as I walked in the door thanks to a guy I know who was just finishing up. Squats were grand… Hips were a bit sore on the first couple of sets w/ 175kg but loosened up after that. All the sets were solid, and I’m confident I’d have hit a single set of double figures with it. So basically I’m back towards my strongest now with the squats, FINALLY

Benching was ropey… there was no one I trust around to spot me so I just pushed on on my tobler. How’s that for motivation? They actually all moved fairly smoothly so happy days there.

I REALLY like the high weight low rep curls w/ short rest periods (approx. 1 min). Gives a savagely full feeling to your arms. I measured today and they’re up about 1/4 inch, maybe a tad more. I assume this’ll increase when they’ve a chance to recover properly over the next 3 weeks.

I think my switching phase will be made up of the following exercises done 3-4x per week (w/ the exception of deads):

Power Cleans
Deadlifts
Weighted Pull Ups - Smolov base meso for them!!
Pulldown Abs
Banded box squats (ie speed squats)
DE Bench work
Lots of rows of all kinds

282

Squat - 175kg x5 (7th set of 7)

283

Smolov^3 - Week 3 - Day 4 - The Last Hurrah

Squats:
60kg 2x3
100kg x3
130kg x1
160kg x1
belt
185kg 10x3

Bench:
60kg 2x3
80kg x2
100kg x1
115kg x1
127.5kg 10x3

Dumbbell Curls:
30kg 'bells 10x3

Well… c’est fini!! And it was a strong finish. Squats were all rock solid with minimal hip pain. Benches were all nailed strongly and curls were quite good too.

Now, a weeks break, I’ll do some light cardio, metcons and scapular stuff during that time and test my maxes on Saturday or Sunday.

After that it’s time to settle into training for the CF inivitational, I’ve 4 weeks from my max testing day. I really should be getting back into Smolov after 3 weeks, but I’ll be giving myself an extra week to make sure i’m ready. I haven’t done any cardio or conditioning during Smolov so I’m expecting a rough time when I start back. Hopefully it’ll pick up quickly.

284

6/1/10

100 burpees for time - 7 minutes 23.8 seconds.

That was bloody brutal. Couldn’t make it to the gym yesterday, wish I coulda cos I don’t think anything I’d have come up with woulda been worse than that. Man I HATE burpees.

285

Yesterday - 10/1/10

5 rounds for time w/ 2 minutes between rounds;
30 push ups
40 sit ups
50 squats

Time was around 19.12 including the 8 minutes of rest. I’ll check my phone in a while and give exact times.

286

Smolov^3 - SQUAT TEST DAY!!

Squat:
60kg 2x5
100kg x2
130kg x1
160kg x1
belt
180kg x1
190kg x1
200kg x1
210kg x1
220kg x1
225kg x1 - +5kg ALL TIME PR!!

Smolov Pull Ups:
bodyweight +5kg 4x9

Metcon:
5 rounds for time of;
9 deadlifts w/ 60kg
6 hang power cleans w/ 60kg
3 push presses w/ 60kg
TIME: 4 minutes 29 seconds

Absolute win of a day. Was a tad worried that the previous 2 days metcons would negatively effect my test day today, but they were probably the best thing to do because they loosened me up nicely.

Everything felt good in the warm ups, except my left hip as usual!! It was sending a shockwave of pain thru my body all the way to 180kg, then I just sacked up and got on with it. Very happy with the squats obviously, 220kg was definitely in, and ties my all time PR from when I was 4-5kg heavier and was ridiculously solid.

225kg is a new all time PR by 5kg. Was there or thereabouts on depth, I have a vid of it and the 220kg uploading. It was a bit of a grinder, but that’s ok!! Feeling very confident now going into the intense phase. 235kg/240kg should be on the cards hopefully. I’m just a bit worried the next month of metcon work and weight loss is gonna fcuk me up. I’ll probably base my intense cycle off 210 or 215kg. Might go with 210kg just to be safe. I’d rather make it thru the cycle than not tbh.

Started my Smolov pull up cycle today. Not really working off percentages, just gonna add 2.5kg each and every session going forward. Should end up with 10kg 4x9 and 17.5kg 10x3 at the end of 3 weeks. I’d be happy with that.

The metcon today was pretty nice. Grip was one of the most challenging factors. We also got Kettlebells up to 32kg (I think, may be 34) in Hercs so I can play with them too. That’s 3 metcons in 3 days. 3x more than I’ve done in the last 3 weeks!!

Gonna test my bench tomorrow. Not expecting huge things to be honest. I’d take 150kg for > 1.5x bodyweight, and 155 would be AMAZING.

I wasn’t expecting 225 at all today. I was full sure that even 220kg was going to be mega hard.

3 weeks of hell?? Worth it?? Absofcukinglutely.

Big shout out to Brutus as well for helping out with spotting and loading, and cleaning up my mess after the metcon. Made a big difference, cheers!

copy and paste from my irish log, too lazy to change!

287

220kg squat

225kg squat

288

[quote]Hanley wrote:
220kg squat

225kg squat

Fantastic - well done mate

289

nice squats man well done.

290

Cheers lads.

Smolov^3 Bench Test Day

Scap Rows:
3x12

Bench:
60kg 2x5
80kg x2
100kg x1
110kg x1
120kg x1
130kg x1
140kg x1
145kg x1
147.5kg x blah
130kg 2x3
120kg 2x5

10 rounds of;
10 Kettlebell swings (5 per hand)
10 inverted rows
TIME: 12 minutes 56 seconds

Hanging Leg Raises - feer to bar:
2x12

Seriously blah buzz off of today to be honest. I knew it wasn’t gonna be good cos I had to use the benches upstairs in Hercs. One of them feels you’re falling off the bench to the left, and dragging a bench into the rack’s no better because it’s like benching off a narrow sofa. Absolutely no drive at all from it. Obviously disappointed, but not going to worry about it. I’ll take a heavy attempt again on Sunday and see if I can do better on our comp bench.

The metcon was easy. Did it in tandem with Brutus so if he wasn’t finished on one of the things I caught a break. I reckon I’d go under 11 if I was pushing on my own. That’s 4 in 4 days, tho todays one hardly counts. I don’t think I was even outta breath after it!!

The hanging leg raises were grand… just tryna do a bit more ab volume for the next month or so too.

Grand oul sesh. The plan for tomorrow’s;
Smolov pull ups - 7.5kg 5x7
Pulldown Abs - 2x10
C2 Rower - 2,000-3,000m
75% Fran

Funnage.

291

I think you’d have much more success wrapping a little more knee :wink:

Good work hoss, what’d you bodyweight like these days?

292

[quote]Power GnP wrote:
I think you’d have much more success wrapping a little more knee :wink:

Good work hoss, what’d you bodyweight like these days?[/quote]

Yah… and if I wanted support I’d have used full wraps instead of half wraps too :stuck_out_tongue:

Weight was 96.7kg this morning and dropping… Hopefully hit the 95kg mark the first week of February!

293

13-1-10

<>

Smolov Pull Ups - Week 1, Day 2:
7.5kg 5x7

Power Snatch:
40kg x2
50kg x2
55kg x2
60kg 3x2

The Litvinov Workout:
Front Squats - 60kg x8
400m run immediately after

  1. 1 minute 35 seconds
  2. 1 minute 35 seconds
  3. 1 minute 28 seconds - obvs wussing out on the first two.

C2 Rower:
2,000m - 7 minutes 50 seconds

The Smolov pull ups were grand, got thru them pretty solidly.

Snatches were alright. I don’t think I’ll ever be good at them, but I’ll keep trying in vain!!

The Litvinov workout was fine. To be honest I’d say the weight was way too light on the front squats. 80-100kg would probably have been better. Pushed with everything on the last set, should really have done it on all of them!! Unlimited rest between sets as well.

The row was grand… just tried to keep my 500m split under 2 minutes.

5 metcons in 5 days… that’s mad!! I think I’ll take tomorrow off, do a bit on Friday and tackle Frun on Saturday. Anyone who wants to see myself kill myself in TF Sandyford’s welcome to join!! haha.

294

14-1-10

100 double unders - practice

50 double unders for time - 3 mins 38 seconds

Total double unders: 150

My nemesis. Gonna lash the hell outta these cos I’m not letting them get me again at the CF Invitational. And yes, I’ll be recording every single double under between now and then. I’d like to do at least 1,500 to 2,000.

1 hour of walking too.

295

15-1-10

Forging Elite Fitness

Power Snatch:
40kg x3
50kg x2
60kg x2
65kg 3x2

Pulldown Abs:
Stack x10
Stack +20kg 2x10, 1x8

5 rounds for time of;
5 presses w/ 60kg
10 dips on parallel bars
15 25kg 'bell swings
24 lunge steps w/ 20kg over plate overhead
TIME: 13 minute 52 seconds - FML!

Nice little workout. Snatches are all over the place. Some good, most bad. It’s weird, I’ll hit a crisp one and it’ll be really easy, and thne a bad one and it’s sh!te!!

THe pulldown abs were decently strong so happy there.

The metcon was f-ugly. Didn’t go all out because I won’t recover from them if I do, so kept a bit in reserve. Still absolutely gassed at the end. I’d say it was 90% effort.

296

TODAY:

Playing in Crossfit Ireland’s new gym.

WOD:
3 deadlifts w/ 140kg
6 dumbbell push presses w/ 20kg (3 per arm)
9 sit ups
7 rounds for time - 3 minutes 55 seconds

Bat Wings:
2.5kg plate 4x5 w/ 10 sec isometric hold on each weight

Smolov Pull Ups (week 1, day 3):
bodyweight +10kg 7x5

Made a visit to Colm, Will and Tom up in the new Crossfit Ireland gym today. It’s a really nice set up. Floor space is absolutely MASSIVE and there’s huge scope for the place. The split level made me think a bit of the old CFHQ gym, it should be cool that there’s like a cheering/abuse section upstairs for the inivitational!! They even have a roller door - 100% Crossfit. I still think it needs a pull up bar across it to complete the CFHQ feel.

The WOD was fun… nice and easy really. I might have gone a bit light on it, but I was more concerned with cycling thru it quicker because I was quite fatigued from yesterday’s 14 minutes of pain. The hardest part of the workout was trying to get thru the lifts efficiently. I don’t think there’s a huge amount of scope for time reduction on it because I was moving quickly thru-out. Might get under 3.30 if I pushed hard.

Had a chat w/ Will about scap stability and all that jazz and he showed me a couple of tips and tricks he picked up from Dan John - Press outs and bat wings. I could actually feel my left scap sliding all over the place witht the press outs, and that’s the one that’s been giving me trouble recently, so I’ll probably be doing more of them!! The bat wings were funky as hell, I created near instaneous DOMS in my rhomboids from them.

Smolov pull ups were a bit mneh today. They were hard and my shoulder didn’t enoy it!!

297

Marthon session…

Power Snatches:
40kg 2x2
50kg x2
60kg 3x2
65kg x1
68kg x1
70kg x1

Sumo Pulls:
70kg x3
80kg x3
110kg x3
140kg x3
170kg x1
190kg x1
215kg x1

Box squats w/ bands (no belt):
60kg x3
80kg x2
100kg 10x2

2 Board Press:
60kg x3
80kg x3
100kg x3
120kg x3
130kg x3
140kg 2x3

Smolov Pulls Ups - Week 1, Day 4:
bodyweight +12.5kg 10x3

Pressouts:
20kg kettlebell 3x12

Bat Wings:
2.5kg plates - 4x5 w/ 10 second pause per rep

Fair bit done today… Absolutely no desire to do anything cardio related either. I’ve done 6 in the past 7 days so I needed a bit of a rest. Probably do some light intensity cardio tomorrow, maybe a tabata session followed by a 3k row.

Snatches were good today, don’t really know what I was doing differently tho, so that’s annoying. But they were a lot more solid, much crisper and the catch was sharper. I worked on getting under the bar a bit more and will progressively try to catch lower and lower over the next couple of weeks.

Sumo pulls were grand. I REALLY need to have a system for my DL training for the next while cos I’m totally crapping out on them at the moment.

2 board press was pretty good. I’ll check my log after this post and see what I was 2 boarding when I hit my 210kg bench. I don’t think it was much more than that tho.

Smolov pull ups were easy today, much better extenstion than previous days.

Pressouts and bat wings to try and make my shoulders work. Here’s hoping!

298

Here’s a vid;

Power Snatch:
60kg x2
65kg x1
68kg x1
70kg x1

Box squats w/ green band - no belt:
100kg x2 (10th set)

299

What are Press Outs and Bat Wings?

300

Yesterday

<>

Power Snatch:
40kg x3
50kg x2
60kg x2
65kg 3x2

Smolov Pull Ups - Week 2, Day 1:
bodyweight + 7.5kg 4x9

Pulldown Abs:
stack + 20kg 3x10

C2 Rower:
3,000m in 11 minutes 25 seconds
(2,000m in 7 minutes 34 seconds)

Bat Wings:
2.5kg plates 3x5 w/ 10 second holds

Good solid workout - done and dusted in under an hour. Was trying to keep my weight more on my mid foot for the power snatches cos I’ve a tendency to rock onto my heels. Keeping the weight more evenly distributed made things a lot more fluid and smooth.

Pull ups were stronger this week. Hopefully they’ll continue to progress solidly!!

Pulldown abs are up on last time, neural and all that. Will push stick w/ 20kg once more this week and then go to 25 next week.

Happy with the rowing… wanted to quit after about 700m but managed to keep going. Got to 2,000m 16 seconds faster this time, and that was without having to push too hard at all. Even getting to 3,000m wasn’t too bad. My split NEVER dropped below 2 mins/500m either, so happy there. I think I averaged out to 1 minute 55 seconds per 500m. Gonna shoot for 4,000m in less than 16 minutes next week.

Again a 90% effort on the rows cos I’m planning on tackling Helen tomorrow in TF:SF. If ya see a fat guy struggling to make it around the track twice, it’ll probably be me on my first, second AND third round. Gonna push this a bit harder and try to get under 9 minutes tomorrow. First and last time I tried it was late October and I did it in 9 minutes and 13 seconds.