Let's Rock.. and a little bit of roll

brutusthebarber

Smolov Wk 2 D1

Squats

Bar
60kg x 5
80kg x 5
90kg x 3

102.5 x 9 x 4

Bench
Bar
60kg x 5
70kg x 5
80kg x 3

90kg x 7 x 5

Curls
20kg x 7 x 5

Rows
80 x 12
100 x 10
110 x 10

Fairly decent session.. squats weren't feeling great and it says alot that my last set was my best. Much prefer these days to the 10 x 3 day though!!

Bench was good. Again, didnt feel like I was going to miss a rep. The last rep on the 5th set was the "definition of a grinder".. started to get pins and needles in my arm from it!! Great to finish it out though.

Might squat tomorrow or Monday

Hanley

brutusthebarber wrote: »

the definition of a grinder..

Quote stolen much?

brutusthebarber

Hanley wrote: »

Quote stolen much?

I'll stick inverted commas around it:pac:

brutusthebarber

Smolov Wk2 D2

Squat

Bar x 10
60kg x 5
80kg x 5
100kg x 1

110kg x 7 x 5

First set I was all over the shop, the other 4 sets were grand. No real grind with these today which was surprising. No major pains from yesterday so I'm just going to keep squatting.. Still waiting for smolov to kick my ass.. Seven 5s might be the day it does!

531 Bench tomorrow.. squat tues/wed depending how sore I am

Hanley

Tbh this far in I'd be surprised if DOMS gets to you... I think the key at this stage is to keep rolling, stretching and eating, just making sure your body doesn't die, basically!

Pavel66

110 x 7 x 5 - That's good squattin! I'm starting to get nervous....

brutusthebarber

Hanley wrote: »

Tbh this far in I'd be surprised if DOMS gets to you... I think the key at this stage is to keep rolling, stretching and eating, just making sure your body doesn't die, basically!

It really is mad how quickly you get used to the volume. Those 3hr sessions are obviously helping!

110 x 7 x 5 - That's good squattin! I'm starting to get nervous....

Cheers.. looking forward to seeing out the rest of it.. 6 more sessions to go:cool:

brutusthebarber

531 Wk 2 D2 Cycle 3

Bench

40kg x 5
60kg x 5

70kg x 3
85kg x 3
95kg x 6 PB

Band Pull Aparts

Chins
10,8
Pull Ups
5:(

Rows
100 x 10
70 x 15

Bench was okay, beat last cycle by 1 rep so pretty happy with that. Didnt feel up for it today though. Couldn't really get going.. prob just down to being back in work:rolleyes:

Will most likely take tomorrow off and refuel.

Chins are coming back slowly... pull ups are really bad though. I'll stick at them though!

brutusthebarber

Smolov Wk 2 D3

Bar x
50kg x 5
70kg x 5
80kg x 3
90kg x 3
105kg x 1

115kg x 5 x 7


Did a good few extra warmup sets as I was in my garage tonight and it was woefully cold.

Disaster of a day with this weather.. walked most of the way home thanks to Dublin Bus so was pretty wrecked coming into this. But after the first set I got into the groove and they felt good.

Not much of a struggle again really:cool:. Back feels a bit tight bit the foam roller will do the job there.

Will do 531 press tomorrow with alot of bench volume thrown in for good measure.

brutusthebarber

531 Wk 2 D3 Cycle 3

Band Pull Aparts/Face Pulls

Military Press

Bar x 10,10
40kg x 3
47.5 x 3

55kg x 10PB

Band Pull Aparts

Bench

50kg x 5 x 2
70kg x 5
80kg x 5

92.5kg x 5 x 5

Press was good tonight.. got 9 the last time so it was nice to get a rep PB. 60kg on the bar next week!!!

Bench felt strong, again first set was really tough but my last set of 5 was my strongest? Weird but I'm getting it done and that's all that matters!

Squats tomorrow...

brutusthebarber

Smolov Wk2 D4

Squats

Bar x 5
60kg x 3
70kg x 3
80kg x 3
100kg x 1
110kg x 1

122.5kg x 3 x 10

Squats felt excellent... no struggle at all! Flew through the sets.

Reps and sets PB with this weight too:)

So for an awesome squat session drink all night, don't sleep and don't eat and you'll be sorted:P

brutusthebarber

Deadlift

40kg x 1
50kg x 1
60kg x 1
70kg x 1
80kg x 1
90kg x 1
100kg x 1
110kg x 1
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x 1PB

Wanted to see what my opener is.. 160 felt very easy!!:cool: Pretty delighted with how smooth it was!

Will hit that again next sunday, this will defo be my opener!

God bless bumper plates:pac:

Inspector Coptoor

brutusthebarber wrote: »

Deadlift

160kg x 1PB
Will hit that again next sunday, this will defo be my opener!

well done on the PB.

you gonna hit your PB for your opener?
I havent compete before or anything but if i were in your shoes,
i'd be going
lift 1 - 150kg (a lift you know you'll get and remember, you wont be using bumper plates
lift 2 - 160kg (match your PB)
lift 3 - pull a new PB, be it 165/167.5/170

brutusthebarber

Liam Henners257 wrote: »

well done on the PB.

you gonna hit your PB for your opener?
I havent compete before or anything but if i were in your shoes,
i'd be going
lift 1 - 150kg (a lift you know you'll get and remember, you wont be using bumper plates
lift 2 - 160kg (match your PB)
lift 3 - pull a new PB, be it 165/167.5/170

I reckon so.. It literally wasn't a struggle at all. The main advice I've received about openers is that they should be a weight that you are guaranteed to hit. The best way it was described was "you shouldn't even have to think about it".

I've hit 160 two weeks out and it wasn't a balls out attempt at all. For me, 170 and anything over that will be more or less balls to the wall.

I understand your point though. However, the plan is to hit 160 again next Sunday. I see no reason why I shouldn't open with this after hitting it (hopefully) twice in training.

Ha dude, I just meant the bumpers were class for warming up with. I was in my garage today and it was baltic!! Once I hit 60kg the bumpers were off:P

Pavel66

Awesome stuff Brutus!

Do you have a video?

brutusthebarber

Pavel66 wrote: »

Awesome stuff Brutus!

Do you have a video?

Cheers!!

No vid I'm afraid.. I'll video next Sunday's session.

This is something I've been meaning to sort out, getting some videos up. Don't want it to seem like I'm just Internet strong:p

brutusthebarber

Smolov Wk3 D1

Squats

60kg x 3
80kg x 3
90kg x 3
100kg x 1

107.5kg x 9 x 4

Pull Ups
9 x 3
+5kg x 9

I hate the 9 day!! Just glad to get through it without missin a rep! Who cares what they look like:pac:

Pull ups were strange, the last time I was doing them 5 killed me but tonight they were okay. Glad to get the extra bit of back work in.

Weight was at 89kg tonight. Going to track the progress of the morning and the night weight, judge the difference.

Bench tomorrow!

brutusthebarber

Benchin

Bar x 10
60kg x 5
70kg x 3
80kg x 3
90kg x 1
102.5kg x 3 x 3
95kg x 3 x 3
90kg x 5 x 3

10 rounds of:
Kettlebell Snatch w 16kg bell / 10 inverted rows.

Time 13:40??

Hanging Leg Raises
10

Benching sucked today, just didnt feel right from the start. I could blame the bench but fock it.. got some volume in anyway.

The metcon is my first kind of cardio thing since around October, so the fact I didn't puke or anything has to be some sort of PB:D

Rest tomorrow.. back to Squattin' Thurs!!

brutusthebarber

531 Wk 3 D2 Cycle 3

Military Press

35kg x 5 x 2

40kg x 5
50kg x 3

60kg x 7 PB


Smolov Wk3 D2

Bar x 10
60kg x 5
70kg x 3
80kg x 3
90kg x 3
100kg x 1

115kg x 7 x 5

Delighted with the Press, 60kg is probably a 6 rep PB. I'll check back to make sure but it felt good and I do think 8 was there!!

The squat was tough.. first set was ground out but then each set after that got faster. Bar speed was very good if I say so myself.

Who says drink affects your training:cool:

Pavel66

Very impressive man!!

That's savage squatting and you have just equalled my military press PR:D

brutusthebarber

Smolov Wk 3 D3

Squats

Bar x 10
60kg x 5
70kg x 4
80kg x 3
90kg x 3
100kg x 1
110kg x 1

120kg x 5 x 7

531 Wk 3 D4 Cycle 3

Bar x 5
60kg x 5
70kg x 3

80kg x 5
90kg x 3
100kg x 5

Squats were okay, got stronger and faster as the sets went on. Was more mentally tough than anything. Was out in Riverview tonight, got a pass and wanted to see what it was like. Bar was okay for squatttin and benchin, can't complain after the bench fiasco I had in the club earlier this week.

120kg for 7 sets of 5 is an immense PB for me. Going back to the championships I was delighted with 1 rep at this weight. Strangely, hips were tight coming into this but loosened up good as I got going.

Bench was good, pretty happy with the 5. I had to pause at rep 3 to tell the spotter to keep the hands off the bar. Fair fooks to him tho, the only bloke there that would spot me. One more Smolov session thank jaysus.

College all day tomorrow then squats 127.5kg x 3 x 10. Fun times!!

Pavel66

Jaysus!! 7 sets of 5 with 120 that's savage

brutusthebarber

Cheers and cheers Pavel!!

Smolov Wk 3 D4

Bar x 10
60kg x 3
80kg x 3
90kg x 1
100kg x 1
115kg x 1

127.5kg x 3 x 10

:):D:):D
Smolov is done and dusted.. thank jaysus! Arms are shot to bits from all this squatting. Three squats session in a row has taken its toll. Hopefully it will all be worth it !!!

Also, delighted to say I didn't miss a rep throughout!

Was tough today coming straight in from college.. gotta love that sugarfree redbull:cool:

Hanley

brutusthebarber wrote: »

Cheers and cheers Pavel!!

Smolov Wk 3 D4

Bar x 10
60kg x 3
80kg x 3
90kg x 1
100kg x 1
115kg x 1

127.5kg x 3 x 10

:):D:):D
Smolov is done and dusted.. thank jaysus! Arms are shot to bits from all this squatting. Three squats session in a row has taken its toll. Hopefully it will all be worth it !!!

Also, delighted to say I didn't miss a rep throughout!

Was tough today coming straight in from college.. gotta love that sugarfree redbull:cool:

Awesome. Delighted dude. Well done!!

And sugarfree Redbull.

brutusthebarber

Death

Power Cleans

40kg x 2
50kg x 2
60kg x 1

Deadlifts

70kg x 3
80kg x 1
90kg x 1
110kg x 1
120kg x 1
130kg x 1
140kg x 1
155kg x 1

Bench
60kg x 5
80kg x 1
90kg x 1
Pause Press
100kg x 1
105kg x 1
100kg x 1 x 5
Board
110kg x 1

Rows
90 x 10
100 x 10
110 x 10

Feeling pretty beat up and this stage, especially the arms. At the start of the session the pain was in the tricep area the transferred to the forearms and subsequently went when I benched.

The deadlift today was more of an indication of how it will be on the day. Felt okayish.

Hopefully this will be my lifts on the day.
Squat 130/140/150
Bench 100/105/110
Deadlift 155/165/175

Really want to nail that 110kg bench at the comp.:cool:
Squat will hopefully look after itself.

Gonna rest up and have a swim during the week. Then maybe 50% bench and squat to stay loose.. we'll see. Weighed in at 90kg this morning too so I'll keep an eye on that!

Pavel66

Good session today

I have 100% confidence that you will hit those numbers on the day :cool:

Hanley

Openers look grand man... All I can say is make sure they're ones you're 110% you can do without a bother. First squat should be buried, first benched should be able to be held for 2x as long as needed, and DL should be something you can do in your sleep!

And base attempts from there...

brutusthebarber

Thanks Men.

I've no worries about the squat and bench. The deadlift is the kicker though. I will decide for definite what to open with during the week. The championships gave me a good lesson as to how tired you will be on your first deadlift attempt!

It really will depend on how my warmups go!

brutusthebarber

Going to log the weight for the week.. see how much change there is.

Today
7am: 88kg

8pm: 89.5kg

Using home weighing scales.

brutusthebarber

Tonight

Walk: 1 mile

Loads of stretching/rolling

Vibro Plate

Walk: 5 mins

More stretching/loosening

Face Pulls and Band Pull Aparts.

Felt good to do the walk and keep loose.. the vibro plate really is class:D