That does seem ambitious - maybe 205 - I might not have had a camera, but I did have 8 lifters shouting at my to finish the rep haha.
Give it a another week or so and I will go for it again - perhaps with wraps and go for more.
Bench:
foam roll x 5 mins
Bench:
60kg x 6
80kg x 5
100kg x 3
115kg x 3 (x3)
Pendlays:
70kg x 8
70kg x 8
70kg x 8
70kg x 8
CGBP:
Add slingshot
120kg x 5
120kg x 5
120kg x 5
drop set
100kg x 10
Deadstops:
45kg x 10
45kg x 10
45kg x 10
45kg x 10
Comments
Decent session tonight, short on time so kept it fairly brief. Happy with the 115s, these were pretty solid - no pause though, will work on adding that in as my strength goes up.
The CGBP with the slingshots were tough, really hammered my triceps. Just messing about this week til I get started on my new routine.
Bench:
60kg x 3
80kg x 3
4 sec pauses
100kg x 1
110kg x 1
115kg x 1
118kg x 1
105kg x 1
110kg x 1
115kg x 1
120kg x 1
Board press:
1 board
120kg x 2
125kg x 1
130kg x 1
KB Swings / Roll outs:
40kg from knees
10 10 x 5 sets
I assume you are starting with Josh next week. Did you have a phone consult with him yet? Just be mindful of your workload this week if you are indeed picking up with him, but don’t slack off too much or you’ll hate life - particularly after lower body work.
funny you should ask that mate - just got finished with Josh now. Sending it through tomorrow morning…ready to start fri/sat!!
EXCITED
[quote]Adam-F wrote:
funny you should ask that mate - just got finished with Josh now. Sending it through tomorrow morning…ready to start fri/sat!!
EXCITED[/quote]
You are going to do well with him. The changes in programming from what you are doing now are fairly dramatic, so your body is going to protest at first. Weeks 1-3, but especially 3, will be a serious challenge. Get past that and your work capacity is off the charts.
Did he have you do a short term food log? I thought my nutrition was pretty clean until I wrote everything down. It wa no surprise I had turned into a weak little bitch given how poorly I was eating.
What exactly is Josh providing for you? Is it just a programme, or does he also include a nutrition plan/advice as well? Will you be filming sessions to give feedback, or will you just let him know how it’s going periodically?
[quote]novaeer wrote:
You are going to do well with him. The changes in programming from what you are doing now are fairly dramatic, so your body is going to protest at first. Weeks 1-3, but especially 3, will be a serious challenge. Get past that and your work capacity is off the charts.
Did he have you do a short term food log? I thought my nutrition was pretty clean until I wrote everything down. It wa no surprise I had turned into a weak little bitch given how poorly I was eating.[/quote]
Interesting, I will bear that in mind then - it hasn’t come through yet so we’ll see, I hope to start tomorrow, but it may be the weekend…
Not yet no, perhaps it will come with the program he sends though.
[quote]Element_26 wrote:
What exactly is Josh providing for you? Is it just a programme, or does he also include a nutrition plan/advice as well? Will you be filming sessions to give feedback, or will you just let him know how it’s going periodically?[/quote]
He will send me through a spreadsheet with a programme on it…I will be filming most of my main lifts and asking for feedback/ pointers on form too.
I have been asked to report back on a weekly basis with a fair amount of detail, presumably he adjusts the movememnts/ weights based on that feedback!
Adam, he’ll supply you with a nutritional program if you ask for it. I thought I was eating halfway decent, but after the first week of training with him I realized adjustments had to be made. Thus, I asked him to hook me up. It was well worth it and since it is included in the price, it was a no-brainer for me.
thanks for the advice nov, i will get something sorted for sure.
Week 1; Session 1
warm up x 5 mins
Squats:
70kg x 5 (x2)
100kg x 3
120kg x 3
135kg x 5 (x5)
Olympic pause squat:
120kg x 5 (x2)
1 leg DL:
20kg x 7 (x2)
GHR:
BW x 10 (x3)
Clam shells:
Mini band x 12 (x4)
Side bends / Single leg Glute bridges / Plate twists:
25kg x 8 (x2) / BW x 15 (x3) / 10kg x 10 (x2)
Pause squat:
Isu5NbweV0E
Comments
That was a lot more work than I was used too!! Only thing I found really difficult was the GHRs - haven’t one them for ages and only got up to 10 reps…hamstring cramps!!! Not looking forward to tomorrow morning…
Ahh, starting you off with the ol’ 5x5 on squats followed up with pause squats. You should have some sore quads tomorrow to go along with your hamstrings. I hate those damn one-legged DLs; it took me almost 6 weeks before I could get through an entire set without nearly falling down, lol.
haha the weight was easy, it was my poor balancing that caused the issues!!!
[quote]Adam-F wrote:
Squats:
warm up x 10 mins
bar x some
60kg x 3 (x2)
105kg x 3 (x2)
125kg x 2
145kg x 2
Add belt
165kg x 1
180kg x 1
190kg x 1 +10kg (PR)
200kg x 1 +20kg (PR)
Comments
POW! still feel rubbish from friday’s session, hammys and back are aching like mad - so wasn’t holding much hope for the planned 200 attempt. Anyway, worked up to it my old PR of 180 and it felt ok - so went for it, but in smaller jumps.
The 190kg secured the PR after Smolov, but that felt good too - so went for the 200…ground it out, wanted to go for more with wraps but my back was fried and wasn’t having it…next time! [/quote]
500 Soon for certain! Awesome work man way to commit, smolov is not for the faint of heart or the brassless of balls.
Thanks bear…that’s the target for my first meet now, might be a little ambitious - but we’ll soon see!
I may have to re-visit the Smolov programme and do the full thing next time…got the Coan deadlift routine on my radar too.
2hr tab with a 10kg pack - got the 3 peaks in Sept, need to get some walking under my belt!!
Week 1; session 2;
rumble roll x 5 mins
Bench Press:
Bar x some
60kg x 5
80kg x 5
All reps paused
95kg x 5 (x3)
Dead Bench:
85kg x 1 (x8)
Scapular Retractions:
x12 (x3)
Flys:
13.5kg x 12 (x3)
Overhead Shrugs:
30kg x 15 (x3)
db tricep Ext paused / db Eccentric Curls :
13.5kg x 12 (x5) / 21kg x 3 (x5)
Plank/ side planks:
1 min (x2) / each side x 45 sec
Comments
Decent sesh this morning - quite easy apart from the paused extensions, arms of jelly after those - pathetic hahaha Some new movements in here, again nothing too difficult at this stage. Walked to an from an old spit’n’saw dust gym I used to train at, still the same - not sure on booming drum and bass at 10 am though!
Just read through your progress, great work Adam! That squat PR was insane. I’d like to join the “strong british guys on T-Nation” group eventually!
Wha program is this now? Keep going hard!
[quote]ashylarryku wrote:
Wha program is this now? Keep going hard![/quote]
Working with Josh Bryant now fella, got 12 weeks ahead of me, if the past 2 sessions are anything to go by, its going to be painful lol