PR or ER

itsallaboutheL

BLaaaaaaaaaaaaaaaaaaaaargh i hate exams....

Sat evening

Giant Set
OH squats
Neutral Grip Chins
Upright Rows
Standing Military Press
something else

did about 6 sets was v.hungover horrible

itsallaboutheL

Yesterday
had 25 mins in gym at most

Giant set

Incline Bench 70kg
Shrugs 38kg 'bells
Curls 20kg 'bells
Inverted Rows BW

ALL
x14
x12
x10
x10
x10

Superset
tricep pushowns 36kg x 20
cable curls 29kg x 20

itsallaboutheL

Look i know exactly what im doing wrong most of the time re: splits etc, i did another pressing movement..

Tonight (after worst exam ever!)

Seated Military Press
40kg x 10
50kg x 5
60kg x 5
70kg x 5
77.5kg x 3 very clean reps + 1 grinded rep with spotter touch

75kg x 4 (that nerve thing is back, my arm died on the 5th in wasnt a strength thing)

72.5kg x 5
70kg x 5
60kg x 5

Upright Row close grip
60kg
x8
x8
x8
x7-2-1

Bent Over Laterals
20kg 'bells
3 x 10
maybe 4 sets here not sure

Front Squats
60kg x 5
70kg x5
80kg x 5
90kg 2 x 5

tough session coz i was v.tired, got buried at the bottom of the last squat, left it on the safties for 5 seconds then dug it out, retarded idea but i managed to not kill myself!!:)

knat

Right on behalf of himself!!!!!!!!

Tonight

Bench
60X10
70X10
80X5
90X5
100X5
110X5
110X5
100X7
100X6
80X10

DB Incline
36Kg db3X7
Tate Press 22Kg Dbs 4X10
Pushdowns
38Kg 4X12

Face Pulls
37Kg 4X12

Single Arm Cable rows 26Kg 4X12

Voyer Shrugs 4X10
Curls 40Kg 3X10

itsallaboutheL

thanks knat!!!

sooo happy with the bench, finally some progress, 110 2x5 was nice to get, i may now be a tiny bit stronger than i was a year ago!!:rolleyes:

brianthebard

whats a voyer shrug?

itsallaboutheL

brianthebard wrote: »

whats a voyer shrug?

Painful!!:P

Cable Shrug where you kinda rotate your your shoulders and open out your arms at the same time, your going from palms neutral to supination while rotating your shoulders in the same plane of movement, something i've been fiddling with for a while along with reverse flyes and high cable extentions nd stuff to sort out my shoulders/ upper back, i'd a bad injury and my posture leaves a little to be desired!


EDIT:http://the-posture.blogspot.com/2008/08/voyer-shrug.html

knat

And Again!!!!!!!!

Today
Deadlifts
Very close stance

60Kg X 8 Hangcleans
BL
100Kg X 10
110Kg X 5
120Kg X 5
130Kg X 5
140Kg X 5
150Kg X 3
170Kg X 2
175Kg X 1

Lat pulldown

60Kg X 10
95Kg X 7
X7
X6
X5
85Kg X 10

Dumbell Curls
20Kg dbs 4X10

itsallaboutheL

the deadlifts were ridiculously close stance, im trying to sort out my technique and get everything firing when it should be, fcuking glutes are in bits!

itsallaboutheL

Today
35mins on bike

hang snatches
55kg
4x6
1x10

60kg
x3-

my back was really sore today and i thought the snatches would loosen it out as they usually do, the 55kgs were all handy out but i put a sixty on the floor and pulled from there and my back just started screaming on the third rep...... im really feeling DOMs in general at the moment tho, just finished up exams and i've been unbelievably broke for the past week so my diet is sketchy at best!! basically 3 protein shakes that have **** all carbs and whatever i can scavenge then!!!!:rolleyes:

itsallaboutheL

Last Night

thoughts first!:
i went a bit loopy with the military press, the second rep on the 80 knocked the **** outa me and ruined the rest of the pressing, it knocked about 1-2 reps off each set after it, stupid me.:mad: on the plus side i weighed myself before the pressing, im currently 12kg off bodyweight but i think i'll try and meet it half way and get myself sub 90, it is the summer after all! might even break out some cardio!!


Seated Military Press

40kg x 10
50kg x 10
60kg x 5
70kg x 5
77.5kg x 3 (shoulda been four)*

80kg x 1.5!
i had said i'd only go for 1 but the first rep was sooo solid i said **** it ill try for 2, unfortunatly i'd psyched myself out and i tried to grind it but it destroyed me!

75kg x 4
72.5kg x 4 *
70kg x 5
60kg x 10

* it appears captain retardo hear had used a 2.5kg as a 1.5kg on the 72.5kg set and also possibly the 77.5kg set!!!:rolleyes:


Seated Dumbell Shoulder Press
30kg 'bells
4 x 7

Push Press
70kg x 6
60kg 2 x 8

Push Jerk
60kg x a few

Upright Rows
60kg
5 x 5

Bent Over Laterals
18kg 'bells 3 x 12

Shrugs
38kg 'bells
4 x 10

Definatly did more but my memory fails me,

Moral of the story
80kg Military Press F*uck you Issac!!!:D

BossArky

What age / height / weight are you? Don't think I've seen it mentioned here before apart from the cryptic mention above. Too tired to work it out!

itsallaboutheL

BossArky wrote: »

What age / height / weight are you? Don't think I've seen it mentioned here before apart from the cryptic mention above. Too tired to work it out!

21
5'11
92kg
GSOH
seeks petite fun-loving brunette for
dirty sex
Romantic walks by the sea
and candle lit dinners...............

cardio,shoot me

what in the hell, im only 5 kg ligher than you and you lift like twice what i do! Majorly ghey, even if your older

itsallaboutheL

Ah i'm really about 95kg normally, i had just been eating **** all except some shakes and the odd sambo for about two weeks!

cardio,shoot me

*cough* *cough* lipo *cough* trim *cough* *cough*

itsallaboutheL

cardio,shoot me wrote: »

*cough* *cough* lipo *cough* trim *cough* *cough*

be serious!!

cardio,shoot me

itsallaboutheL wrote: »

i had just been eating **** all except some shakes for about two weeks!

Well when you see this you start to question :P

itsallaboutheL

As of tomorrow im gonna do a Malteaser on it

Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs

i'm considering using 130 as my max............. 125 makes the percentages look a bit light, i spuppose i could always man up go test my max tommorrow

cardio,shoot me

your doing smolov? for squats? Interesting, ill hold off on the jokes for now as this is what i wanna do after SS is dried out

itsallaboutheL

cardio,shoot me wrote: »

your doing smolov? for squats? Interesting, ill hold off on the jokes for now as this is what i wanna do after SS is dried out

For Bench!!! dont think i could squat 130 at the mo TBH!!!

I'm also going to do it for squats concurently tho its mainly an exercise in getting back my bench...

cardio,shoot me

oh alright, ill be watching

the drifter

cardio,shoot me wrote: »

your doing smolov? for squats?

pigs will fly...when this boy squats more than once every 6 months...

itsallaboutheL

the drifter wrote: »

pigs will fly...when this boy squats more than once every 6 months...

i did 3 weeks in a row and i still dont see you flying biatch.....:p

cardio,shoot me

hence the two question marks

itsallaboutheL

Its too fcuking HOT for this sh1t!



Week 1 Day 1

Eating everything in sightov

Smolov

Bench
62.5kg x 10
80kg x 10
92.5kg 6x6

Skulls
40kg 3x8

Tate Press
22kg bells
4 x 6............um!!!

Upright Row
60kg 5 x 6

Pendlay Row
90kg 5 x 6

Curls
some....

itsallaboutheL

Smolov

week 1 day 2

some activation stuff

Bench
bar x 20
40kg x 10
50kg x 10
60kg x 10
80kg x 3
90kg x 1

75% = 97.25 kg
7x5:)

EDIT: BOOOM

Oooooooh That Hurt!!!

Hang Snatches
50kg
5x6

Bent Over Laterals
18kg 'bells
2 x 12

i was pooped so i left it at that:)

I like to eat => i love this program.

Q.E.D

itsallaboutheL

Day off from Smolov,
needed it my triceps aren't happy at the mo, and theres somethin funny going on with my right shoulder for the past week..


Anyhoo Tonight bout 15mins in the gym

Sk...Sk......Sk.....Sk..wots?

60kg x 10
70kg x 5
80kg x 5
90kg x 20 um that hurts:)

Close Grip Curls
40kg
4 x 10



Article on Irish Olympic Weightlifting Hopeful Cathal Byrd pg 67 of the link below...................................


http://edition.pagesuite-professional.co.uk/Launch.aspx?referral=other&refresh=sQ025yP119cK&PBID=16d2df0b-b84b-4602-a4f3-05634de2cff3&skip=


Smolov bench tomorrow should be fun.... 105kg 8 x 4.....thats gonna hurt

itsallaboutheL

Smolov you bastard, Week 1 Day 3

Notes: This is without a doubt the hardest program i've ever done, i can't describe how my chest felt around the 5th set, i literaly had to go into the changing room and cover myself in ketoprofen (i think its for horses but thats another story), i nearly cried on the 7th set and then banged out 4 clean reps on the 8th, i cant remember what that particular phenomenon is called it happens in GVT too towards the 8th set its like a second wind...... nehooo

80% should be 104kg 8 x 4 which is "unpossible" so i went for 105 for the first 4 sets and 102.5 for the last 4

Bench
bar x 20
40kg x 10
50kg x 10
60kg x 5
80kg x 5
90kg x 1

80%
105kg 4 x 4
102.5kg 4 x 4

Power Snatch
50kg
2 x 8

DB Curls
22kg 'bells
x7:cool:


EDIT: Every Session this week has been a sets x reps pr....... go me!:P

EDIT EDIT: it has just come to my attention that my military press is stronger than Hanleys.... granted he wipes the floor with me in everything else but im on a buzz today so im gonna take what i can get!

itsallaboutheL

I'm back in my old gym again ATM and my whole lack of snatching ability is disturbing me, i was way stronger on these a year ago hmmmmmmmmmm. something will have to be done

brianthebard

Why can't you do snatches?

itsallaboutheL

brianthebard wrote: »

Why can't you do snatches?

i can! just not as many as i used to!! plus my depth is shocking on full snatches compare to what it was.

brianthebard

Sorry I thought you couldn't do them in this gym or something. Never mind. Hope you're enjoying the smolov.

itsallaboutheL

A few mins ago...


Day off from Smolov

Chins
3 x 8

Reverse Grip BORS
60kg x 10
70kg x 10
80kg 3 x 10

Hang Snatch
60kg x 3
55kg x 3
50kg x 3

Giant Set
50kg oly bar
close grip upright rows x 10
wide grip " " x10
behind the back " " x10

Reverse Gip Pulldowns
i hate the lat pulldown machine in this gym
70 somethin kg not sure possibly 74.5
4 x 10

Hammer Curls
22kg 'bells x 8
20kg 'bells x 8

itsallaboutheL

Today

Smolov Week 1 Day 4

85% 10 x 3=

bar x 20
50kg x 5
60kg x 5
80kg x 5
90kg x 1
100kg x 1

110kg 10 x 3........ which worked out as

110
x3
x3
x3
x3
x3
x3
x3
x3
x1-2 slight RP wasnt taking half enough rest, i dont seem to be able to spend over 3 mins doing nothin!!
x2-1

Single Arm DB Rows

24kg 'bell
x40 each side


IM SORE!!:)

Hanley

Are you doing Smolov or Smolov Jr?

itsallaboutheL

Hanley wrote: »

Are you doing Smolov or Smolov Jr?

Smolov Jr I hope

itsallaboutheL

Smolov Week 2 Day 1

some activation stuff

Bench
bar x 20
50kg x 10
60kg x 10
80kg x 5

70% +2.5 kg

95kg 6x6

Hang Power Snatch
50kg x 8
60kg x 5
55kg x 2 x 5

One Arm Oly Bar Snatch
bar x 3 each side
22.5kg x 3 each side
25kg x 3 each side
30kg x 3 each side
35kg x 1
37.5kg x 1
40kg x 1 yaaaay got it on video!!:D

Behind the Press
40kg x 20-10-5

Shrugs
24kg 'bells x i dunno around 20 or 30

DB Curls
22kg 2 x 7

Notes: i dont usually video anything, but when the 40k one armed Oly bar Snatch was on the cards i said **** it and got one ada lads to get his fone, i'll throw it up at some stage!

cardio,shoot me

put it up, , , NOW!!!!

itsallaboutheL

cardio,shoot me wrote: »

put it up, , , NOW!!!!

its on my buddies phone, and i dont have bluetooth, i'll throw it up tomorrow hopefully, it looks hilarious

cardio,shoot me

thats just cause you look hilarious!

itsallaboutheL

ATM i do, i cant afford a haircut!!

lookin at other people on Youtube 40kg is crap! but i've never tried it before! was afraid to go for more coz yout could end up failing in spectacular fashion!

Hanley

Vids or it didn't happen!!

itsallaboutheL

Hanley wrote: »

Vids or it didn't happen!!

I knew it would be said!! so i did get one! defo the most unbelievable lift i've ever posted! never felt the need to back anything else up! im kinda proud of it... as one may have gathered!

itsallaboutheL

https://www.youtube.com/watch?v=5AlzsP4jN1E

i've really gotten my lifting mojo back, im seriously enjoying the gym again for the last month or so excellent stuff, i've even started squatting again......


Tonight
Day off from Smolov

Prehab stuff

Step Ups
24kg 'bells
3 x 12

Squaaaaaaaats
60kg x 10
70kg x 5
80kg x 5
95kg x 6
100kg x 5
110kg x 5
115kg x 5
117.5kg x 5

Skipping
ten mins......... i've bin skipping a good bit lately, im still crap tho!

Chins
2 x 10

DB Curls
20kg 'bells
x30
x26
x20

Reverse Grip Curls
30kg
close grip 2 x 10

wide grip 2x10

EDIT: High Bar squats all close to ATG

itsallaboutheL

itsallaboutheL wrote: »

i havnt lifted in a week and ive only posted drunk




great success................this is the end of westside.


back in the old gym after next week agus ta suil agam that ill see a 135 bench

BAHAHAHAHAHAHA

6months ago!! how long have i been on about this as yet non-existant 135kg bench!! i hope to see it at the end of Smolov!! i did get a 130 in late August i think and my bench reps were lower at the time IIRC, hmmm i'm hopeful anyway! we'll see:)

itsallaboutheL

Tonight

Smolov Jr. Week 2 Day 1

Bench
bar x 20
50kg x 10
60kg x 10
80kg x 3

75% 7 x 5 + 2.5kg

100kg 7 x 5

Sooo easy!

Giant set
Close Grip Upright Rows
50kg
3 x 10

Wide Grip Upright Rows
50kg
3 x 10

Behind the Back Rows
3 x 10

Shrugs
90kg
4x20

DB Powercleans
10kg + 12kg 'bells
2 x 10 each

Reverse Close Grip Lat Pulldowns
75kg
3x12

Skipping

Hammer Curls

20kg 'bells
x 18

itsallaboutheL

Tonight
Smolov Week 2 Day 3

80% 104kg + 2.5kg 8 x 4

Bench
bar x 20
50kg x 10 (i thought i was going to fail here!!:D)
60kg x 10
80kg x 3
90kg x 1

107.5kg 4 x 4
105kg 4 x 4

Should be 104 +2.5kg but don't have those kind of increments so did half at 107.5 half at 105

Reverse Grip BORs
60kg x 10
70kg x 10
80kg 4x10

GMs
fannyin about really
60kg 3 x 8

BO Laterals
20kg 'bells

Skipping:rolleyes:

DB Curl Dropset
22kg 'bells down to 12s

itsallaboutheL

Smolov Week 2 Day 4

This **** is starting to hurt

85% 10 x 3

Bar x 25
50kg x 10
60kg x 10
80kg x 5
90kg x 1

112.5kg 5x3
110kg 5 x 3*

* i couldn't keep going with the 112.5kg it was going to kill me, benching 4 days a week is crimminaly insane, i hate Smolov the prick!

Reverse Flye Machine
45kg
4 x 15

Did some skipping in between bench sets, but i decided to curtail it coz there was a fine old doll floatin around so i decided me looking like a donkey with epilepsy wasn't going to do my pulling chances any favours!!:P

Kev M

itsallaboutheL wrote: »

* i couldn't keep going with the 112.5kg it was going to kill me, benching 4 days a week is crimminaly insane

Your 135+ should definitely be on the cards though. How long does smolov last, 4 weeks?