Nothing to really comment on, as you know what you’re doing, and you’re it well, but damn man, you’re motivating to watch when you squat.
[quote]detazathoth wrote:
Nothing to really comment on, as you know what you’re doing, and you’re it well, but damn man, you’re motivating to watch when you squat. [/quote]
High praise coming from you bro. When are ya gonna sack up and learn to use equipment properly?
<<Muthfcuka I’m ill, not sick>>
Squats - Smolov Intense, Week 3, Day 3:
60kg 2x5
100kg x3
140kg x3
160kg x3
180kg x3
belt
200kg 4x3
Bench:
60kg x5
90kg x5
115kg 2x5
3 Board Press - Paused:
135kg 2x5
Pendlay Rows:
60kg x5
90kg x5
115kg 2x5
Handy squats, everything else was sweet.
<<If you’re 555, I’m sick sick sick>>
Deadlifts - no belt, Smolov Base (ish), Week 2, Day 3:
60kg x5
100kg x3
140kg x2
180kg x1
200kg 2x5, 1x10 - PR
Bench:
60kg x5
90kg x5
115kg 2x5
3 Boards Press - Paused:
135kg 2x5
Sin e. Mega solid on everything today. Can’t believe my deadlift’s finally moving.
<>
Bench:
60kg x5
80kg x5
100kg x5
115kg 2x5
3 Board Press - Paused:
135kg 2x5
Pendlay Rows:
60kg x5
90kg x5
115kg 2x5
Hanging Leg Raises - toes to bar:
2x15
Handy sesh. Not much to say other than “ow my elbow”. Hanging leg raises are absolutely the most useless exercise ever. Woulda done pulldown abs but no way was my elbow holding up to it.
Supposed to do 190 5x5 tomorrow, gonna have to just go to 2x5 to try and save my elbow before suiting up.
<<We’ll see how smart you are when the canines come>>
Squat - Smolov Intense, Week 4, Day 1:
60kg 2x5
100kg x3
125kg x3
150kg x3
170kg x4
belt
190kg 2x5
suit on, straps down - 40 Super Centy
220kg x3
240kg x3
260kg x3
straps up, loose wrap - APT Strangulators
270kg x3
280kg 3x2
Deadlifts (beltless) - Smolov Base, Week 2, Day 4:
60kg x5
100kg x3
150kg x1
190kg x1
215kg 3x3
Band Pushdowns:
Green band 3x30
super setted with
Incline Dumbbell Curls:
10kg 'bells 3x20
Took some difene before training and the difference was INCREDIBLE. My elbow almost felt normal all the way thru. Took my grip out by a couple of fingers width too and it took a lot of the pressure off.
Shoulda done 5x5 w/ 190kg but at this stage there’s not much point. The 2 sets were very comfortable tho, coulda done loads more reps.
The equipped squatting was very solid today. First day straps up so it was always gonna be a bit funky. Managed to find the groove perfectly by the 3rd set with 280kg. Speed on the first couple of sets wasn’t all that great but the 3rd set was red hot. Only light wrapping too, 6 revs and no pre-loading.
Depth’s still a tad away, but 290kg next week will take me down. Hopefully this isnt a jinx, but I seem to be riding the strength curve perfectly.
Deads were grand. Not amazingly quick or anything but my position are absolutely rock solid. couple of 205kg’s for sets of 5 on Thursday, then 220kg 2x3 on Saturdy and that’ll round off my DL training. Will toss on my suit and belt at some stage just to see where I’m at and to have an idea of openers etc.
<<I’ve got a 20 dollar bill>>
Bench:
60kg x5
80kg x3
100kg x2
120kg x1
140kg x2 - random
shirt on - 44 Super Katana
160kg x3
180kg x3
190kg 5x2
195kg 2x2
Day-cent sesh. Was feeling good with the raw stuff so doubled 140. Coulda done another rep with it at least, which is cool considering I haven’t been over 115kg in about 4 weeks.
Shirted work was good, getting increasingly close to touching, just can’t seem to find that last half inch. Was told I couldn’t be closer to touching today without actually doing it - Grr.
Elbow’s fcuked. Really bad. Tears of pain towards the end of the session. Negative craic.
Here’s the weekends top sets;
18-3-10
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Squats:
60kg 2x3
100kg x3
140kg x3
160kg x3
180kg x3
belt
200kg 2x3
Deadlifts - beltless:
60kg x3
100kg x3
140kg x1
180kg x1
205kg x5
belt
220kg x1
235kg x1
250kg x1
Bench:
70kg x5
100kg x5
120kg 2x5
Pendlay Rows:
70kg x5
100kg x5
120kg 2x5
Tapering down now with national champs only 10 days away. Shoulda been 4x3 on the squats, but I knew I was pulling heavy enoguh after and I was also concious of my elbow health so I left it at that. They were very very easy, and very snappy. I was very tempted to go for a PR with 200kg but managed to restrain myself (6 reps woulda done it).
The deadlifts were pretty sweet. First time with a belt on and heavy weight in my hands for about a month or two. The bar I was pulling with in TF was sh!te. It was rolling about all over the place on the 205 x5, coulda gone all day with a good power bar. Obvs the smoother bar effected my heavier pulls. That being said, I coulda pulled 250 x2 with moderate effort today which would be a raw PR by 5kg, so that’s pretty slick. Deads are looking fairly good.
Benching was p!ss. Can’t believe how much it’s picked up recently. This 2x5 4x a week thing’s amazing.
Pendlays, like benching, were p!ss. I’d love to work up to like 140kg x5 on em.
20-3-10
<>
Squats - Smolov, dunzo:
60kg 2x5
100kg x3
140kg x3
160kg x3
180kg x2
belt
200kg 2x4
suit on, straps down
240kg x2
loose wrap
260kg x1
straps up, tighter wrap
280kg x1
comp wrap
290kg 2x1
Deadlift:
70kg x3
120kg x2
160kg x1
suit on, straps up - metal
190kg x1
belt
210kg x1
240kg x1
Bench:
70kg x5
100kg x5
120kg x5
Fairly dominated everything today. The squats were really slick. Very very solid and smooth. About an inch away from depth but whatever, I’ll smash it on the day. 310 should deffo go.
Deads were very smooth and easy. 240kg shot up.
Benching was handy.
My elbow feels decent.
Bench tomorrow and then that’s the heavy sh!t done.
<<Pain… made to order>>
Band pushdowns - warm ups
Bench:
60kg x5
80kg x3
100kg x1
115kg x1
130kg x1
145kg x2 - P
shirt on, 44 Super Katana
160kg x3
180kg x1
190kg x1
195kg 4x1
Band pushdowns and bands curls x tons
Dunno where the raw bench came outta… Kinda felt like just going for a PR this week after doubling 140kg last week.
The shirted benching was good. HAD to bring it together today and I did. First rep with 195 was cut about an inch short then threw it back too hard and lost it about 3 inches from lockout, second rep I fought down, took a good 5 seconds to touch and I DIED on the way up - pressed, but it fell outta the ugly tree and hit every branch on the way down.
Third rep was fairly good, cut it about 1mm too short but pressed strongly. Fourth I just went for it. Pulled it down quickly and BLASTED it back up. Solidest bench of the entire cycle. Getting the bar down a bit quicker seems to be the key to both touching and hitting a smooth press.
Now… for the bad part. I can’t describe how bad the pain in my elbows has gotten. It’s unbearable. As in so bad I just want to go jump off a cliff to make it stop. Anyone who saw me in the gym will say how bad a state I was in. I was rolling around on the floor in agony during reps trying to find a comfortable position that stopped the pain. It was taking 15 minutes for the pain to subside enoguh for me to attempts reps again. Can’t wait for this fcuking comp to be over!!
Animal lifting man. Do you use the narrow or the wide stance centurion?
Good luck on sunday. Im lifting in the BDFPA nationals in Bournemouth same day. You intending to go to the worlds?
Wake up Smelly! Take off that CPAP and start talking, we miss you!