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

brutusthebarber

Deadlift from earlier

brutusthebarber

Power Clean from Friday last.. Any advice/tips welcome.

brutusthebarber

531 Wk 2 D1 Cycle 4

Band Pull aparts

Bench
Bar x 10
60kg x 5
70kg x 5

80kg x 3
90kg x 3
97.5kg x 7

100kg x 1 x 7

DB Bench
35kg x 12 x 3
supersetted with
Rows
45kg x 15 x 3

Chest Supported Row
90 x 12
100 x 10
110 x 10
120 x 8 x 2

Today was weird, the 90kg bench felt like 110!! I got 97.5kg and thought if I hit the 3 reps I'll be happy. Delighted with 7, big PB:cool:

DB bench paired with the light rows was pumptastic. Could really feel the rows in the upper upper back.

Chest supported rows are always good. Need to start progressing on these though. Good days training all in all. That pizza last night really done the trick!

Weight was 89kg on the button after training. Good times

brutusthebarber

531 Wk 2 D2+3 Cycle 4

Band Pull Aparts

Military Press

30kg x 5
40kg x 5

45kg x 3
52.5kg x 3
60kg x 9:cool:PB

70kg x 1 x 2 PB

Squat
60kg x 5
80kg x 3

100kg x 3
110kg x 3
120kg x 10PB
130kg x 1

Tonight's training was immense. After the 60kg x 9 I was disappointed I didn't hit 10!! Have a vid of this. I wanted to hit 70kg for some reason and did.. twice. Only because I forgot to start the camera:pac:

Squats were really good. The 120kg x 10 was fairly easy, could have pushed for another 2 I think, held back tho. Same for the 130, I got it in my head to hit 140 for some reason but held back again. Smolov is looming on the horizon and I'll have enough time under the bar then!!

Banana creme protein is the balls.

brutusthebarber

Press 60kg x 9

brutusthebarber

Press 70kg

itsallaboutheL

brutusthebarber wrote: »

Press 60kg x 9

quality

podge57

super pressing, very impressive. Technique is brilliant too

Pavel66

Unbelievable

60 x 9 is a brilliant achievment. And then to hit 70 ...

It's finally happened - you have smashed one of my PRs (60 x 7) :eek:

brutusthebarber

Thanks men!!!

My pressing has come along. 531 has defo helped:cool:

Today

Benching Volume stuff

60kg x 5 x 2
70kg x 5
80kg x 3

90kg x 3 x 9

Inverted Row - 30 reps

Not feeling the maywest, energy levels are low the usual sh1te excuses. Hence only one assistance exercise today.

Bench was still a complete piece of piss. I will as 2.5kg to this next week and just keep it going. I might keep the number of sets, maybe drop it to 7. Will see how it goes and make a call then.

Deadlifting tomorrow... in PB city.

brutusthebarber

Coan Day 3

Power Cleans
40kg x 2 x 3
50kg x 2 x 3
60kg x 3
65kg x 3 x 2

Sumo
Worked to 125 w double o/h

132.5kg x 1
145kg x 1

162.5kg x 2:cool:

"Speed Pulls" Conventional
130kg x 3 x 6
130kg x 1 x 6

SLDL/Pull Ups/Abs/Stretch

That session was ugly as sh*t. Power Cleans were decent and form looks okay from the vids.

Sumo just didn't feel right today. The double at 162.5 felt disgusting. But when looking back on it the speed looked okay. Slow ish off the floor but fast to lockout. Nice PB too, a double at my max!

The speed pulls again were only okay, but when I went to the singles they looked a whole lot better!!

The huge superset stuff completely wrecked me, back cramping up and just a general feeling of crap throughout that!!

Bench tomorrow.

brutusthebarber

531 Wk 3 D1 Cycle 4

Band Pull Aparts

Bench

Bar x 10
60kg x 5 x 2
70kg x 3

80kg x 5
90kg x 3
102.5kg x 4

102.5kg x 1 x 5

Rows supersetted with Pull downs.
Some sets.

Bench felt okay, happy enough with the 4 reps. The singles felt decent too.

Probably not going to deload on the bench this time. I'll work it out and see how it looks coming up to the nationals. One more full cycle + additional volume should do the trick,

brutusthebarber

Smolov Intense Day 1 Week 1

Warm ups
Bar x 10
60kg x 5
80kg x 5

Sets
90kg x 3
110kg x 4
122.5kg x 4 x 3
122.5kg x 5

Tougher than I though it would be, but that is usually the way with getting back into some proper squatting.

I was going to squat tomorrow but foookin college got in the way so it had to be tonight. Didn't feel totally recovered from Monday's deads. Hopefully I won't have to squat so close to coan again!

Press friday.

brutusthebarber

Friday 531 Day 4 Wk 3 Cycle 4

Military Press

Bar x 5
30kg x 5
40kg x 5

45kg x 5
52.5kg x 3
62.5kg x 5PB

Shoulder Press Machine
Up to 100.

Lat Pull Downs

Dips
x10
+15kg x 8 x 3

Today
Smolov Intense Wk 1 Day 2

Squats

Bar x 5
60kg x 5
70kg x 3
90kg x 3
100kg x 2
110kg x 3
130kg x 3 x 3
122.5kg x 5 x 2

Leg extension
5 x 15

Bench
60kg x 5 x 2
90kg x 3 x 3

Forgot my bloody sheet so the numbers were a bit messed up in the sets leading up to the smolov 3x3. Squats were okay.

It think it was a PB just getting through that session. I was a complete mess at the end of it.

I did some small pressing stuff prior to the bench. Just dickin around really.

I'm just goin into train tomorrow... whatever I do will have volume in it. Coan Monday.. I think.

brutusthebarber

Benchn

60kg x 5 x 2
70kg x 5
80kg x 5
90kg x 1
95kg x 3 x 5

100kg x 1
107.5kg x 1
110kg x 1

Pull ups/15 sec rest between sets
+5kg x 5 x 3

Bench again
60kg x 10 x 2
Inverted Rows
10 x 3
Bench
60kg x 10 x 2

Some more volume thrown at the bench! The 95s were all fairly snappy too. Again just pushing the singles. It was meant to be 100/105/110 but apparently 105 means putting a 5kg on one side and a 2.5 on the other:P

110 was quite easy, could have hit it a few more times but happy to get it!

The quick pull ups was just something different, good pump after them too.

Same goes for the bench/inverted rows. I just moved the bench in and out, pretty much no rest between them.

110kg in the bench is also a PB.:cool:

brutusthebarber

Coan Day 4

Power Cleans

40kg x 2 x 2
50kg x 2 x 2
60kg x 2 x 2
70kg x 1
75kg x 2 x 2

Deadlifts
70kg x 3
90kg x 1
110kg x 1
130kg x 1
150kg x 1
170kg x 2 x 1:D:cool:

Speed Sumos
130 x 3 x 2
140 x 3 x 2

SLDL/Abs/Pull Ups

Box Squats
50kg x 3 x 3
60kg x 3 x 3

Immense session tonight.

Power Cleans were grand, 75kg is probably a rep/set PB. Its progressing nicely!

Deadlifts, I jumped 20kg each warmup set. Just been thinking lately I've been wasting too much energy going up in 10kg!

Absolutely stoked to get 170 x 2. Really tough reps, fought the whole way. Have it on vid and I'll say now I completely forgot I had the camera on:cool: you'll see in the vid!

The superset was grand, just about got through it. Box squats, below parallel with a wide stance, just for flicks and giggles really.

Result!

brutusthebarber

Vid 170kg x 2

Pavel66

Very Nice

Bet you felt like a Monster after it...

cardio,shoot me

if thats your home gym, i is well jealous, btw super stuff right there! 180s in the bag man!

brutusthebarber

Pavel66 wrote: »

Very Nice

Bet you felt like a Monster after it...

Thanks.. An yes I felt whopper:P

cardio,shoot me wrote: »

if thats your home gym, i is well jealous, btw super stuff right there! 180s in the bag man!

Cheers man.. gym still isn't finished either!

I'm so close to a 2xbw deadlift. 10 more kilos and I'm there:cool:

cardio,shoot me

i can do a 2bw trap bar deadlift :P

brutusthebarber

Bench .. again

Band Pull Aparts

60kg x 5 x 2
70kg x 5
80kg x 5
90kg x 3
100kg x 1
105kg x 1 x 4
100kg x 2
105kg x 1

Rows
100 x 8
110 x 8
100 x 10

Bench felt good today. No messin about, just got in and did the reps. Took a bit of time though. I will pause bench 110 in training!

Squatzz tomorrow.

brutusthebarber

Smolov Wk1 Day 3... calm before the storm

Warm ups
Bar x 10
60kg x 5
80kg x 3

95kg x 4
102.5kg x 4
115kg x 5 x 4

Box squats (below parallel wide stance)
60kg x 3 x 5
65kg x 2 x 5

Easiest smolov session ever done. I know the next couple of weeks are going to be hideous so I'm going to enjoy that one!

Box squats were a nice way to finish off the session. Trying to do them as fast as possible but my "speed" has gone to ****. Not going to worry about it though, its only box squats.

brutusthebarber

Wasn't going to train tonight but studying auditing will suck the life force from you so did the following.

Band Face Pulls/Pull Aparts

Bag work for a few mins

Power Cleans
40kg x 1
50kg x 2
60kg x 2
70kg x 2
80kg x 1
82.5kg x 1PB
70kg x 2 x 2

*Stretch*

Power Clean was fairly easy. I'd say 85 is there from how fast that was!

Gotta love havin a home gym:cool:

brutusthebarber

531 Cycle 4 "Deload"

Band Pull Aparts

Military Press

Bar x 10
30kg x 10
40kg x 10 x 6
30kg x 10

Dips
x8
+10kg x 5
+25kg x 5 x 2

Lat Pull Down
40kg x 20
55? x 20
50 x 20

Rows
90 x 12 x 2

Under Hand Pulldowns
70kg x 10
80kg x 8

Pumptastic.

Decent session, the sets of 10 on the military press were unreal. Should add a bit of mass.

Dips were good as usual. 25kg is far from a PB but the two sets of 5 were strong. Rows and pull downs were high rep to attack the back.

Smolov tomorrow.

brutusthebarber

Smolov Wk 2 Day 1

Squats

60kg x 5
80kg x 4
100kg x 4
115kg x 3.. should have been 4:mad:
130kg x 3
130kg x 4 x 2

Leg Extensions

SLDL

The complete suckage of that. Just was not in the humour of training today. Bah.. Have to stop boozin..:o

**** buzz

Pavel66

Good session man!

Don't worry about the beer - you're only a youngfella

brutusthebarber

Benchn n stuff

60kg x 5 x 2
70kg x 5
80kg x 5
90kg x 3

95kg x 3 x 10

100kg x 3
2 board
100kg x 5 x 4
110kg x 1 x 3

Rows
90 x 12
100 x 10
110 x 10 x 2

Face Pulls
5 sets

Pretty happy with today. A decent bit of volume there. The 10 sets were all grand. No real struggle with any of the reps.

The 100kg off the boards were pretty good too. Took me a couple sets to get the groove. Last time I did them I was all over the shop so bit of improvement.

Then the first 110 was, again, all over the shop. I sorted it out for the last two. Last rep felt good.

Rows and facepulls.. The usual back stuff.

Coan again tomorrow.

BossArky

brutusthebarber wrote: »

Benchn

110kg x 1
110kg in the bench is also a PB.:cool:

brutusthebarber wrote: »

Deadlifts
170kg x 2 x 1:D:cool:

Good going. I haven't had a chance to read many other logs recently but you seem to be steaming ahead.

brutusthebarber wrote: »

I'm so close to a 2xbw deadlift. 10 more kilos and I'm there:cool:

Are you now 90kg? I'll race you to double bw! I've a slight headstart with around 6kg to go.

brutusthebarber

BossArky wrote: »

Good going. I haven't had a chance to read many other logs recently but you seem to be steaming ahead.



Are you now 90kg? I'll race you to double bw! I've a slight headstart with around 6kg to go.

Cheers Boss.

Yeah just about 90kg now, keeping it there until the nationals then up I go again!!

Re race, its on like Donkey Kong!! Two weeks today I've 180 on the bar! Thats my time frame.