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

brutusthebarber

Coan Day 6

Power Cleans
40kg x 2
50kg x 2 x 2
60kg x 2
65kg x 2
70kg x 2
75kg x 2
77.5kg x 2

Deadlifts
70kg x 2
90kg x 2
110kg x 1
130kg x 1
145kg x 1
162.5kg x 2

Rows/Chins/Abs/SLDL

Easiest coan day by a mile. The 162.5 was easier than the 145:D Really happy with how that went.

Power cleans were good too. I reckon I'm good for 90kg in the next 2 weeks. Bw power clean!!

Had to skip the "speed pulls", have to do some college BS!

brutusthebarber

162.5 x 2.

cardio,shoot me

nice form man! have you tried deadlifting barefoot by the way? all your vids are in cons

Pavel66

Too easy

brutusthebarber

cardio,shoot me wrote: »

nice form man! have you tried deadlifting barefoot by the way? all your vids are in cons

Have never tried it dude.. I like lifting in cons:D I might try it but I'll wait till after the comp to try it.

Pavel66 wrote: »

Too easy

It felt very good. I'm hoping the 170 x 2 looks that way next week too!!

brutusthebarber

531 Cycle 5 Wk 1 Day 1


Band Pull Parts

Bench
60kg x 5 x 2

70kg x 5
80kg x 5
95kg x 8

105kg x 1 x 5

Rows supersetted w/ Pull Dows


Had to wait about ten minutes to get the bench. Why bench 120kg if from the first one your "spotter" is practically rack pulling!:mad:

Anyway, bench felt good today, got 5 with 95 the last time so happy enough. Paused the last single at 105 and it was fine. Opener for the comp:D

Didn't get the pull ups done today, so just did the quick superset. Twas good.

No to rest up for some big squats tomorrow.

brutusthebarber

Smolov Wk 2 Day 2

60kg x 3
95kg x 3
110kg x 3
122.5kg x 3.. should have been 4:rolleyes:
BELT
130kg x 3 x 3
140kg x 3

Bench
60kg x 5
90kg x 5 x 2
2 Board
90kg x 10 x 2

Pendlay Rows
60kg x 5 x 3

Very happy with tonights squats. 140 for 3 felt pretty good and I was told depth was good too so happy days. Never had 140 on the bar in training so complete PB city!!

Benching and rows were grand. Nothing special just doing some extra stuff!!

brutusthebarber

531 Cycle 5 Wk1 Day1

Military Press

40kg x 5
45kg x 5
52.5kg x 5
60kg x 8 + 5 push presses.

Chins
5,5,5
+10kg x 3
+15kg x 3
+20kg x 3

Today

Smolov Wk 2 Dy3

Squats

Bar x 5
60kg x 5
100kg x 3
110kg x 3
125kg x 3
130kg x 5 x 4

SLDL
70kg x 5 x 3

Leg Extensions

Ab Pull Downs

Tough but good. That is all.

brutusthebarber

Bench day

60kg x 5
80kg x 5
90kg x 3
95kg x 3
97.5kg x 3 x 7
100kg x 3 x 2

2 Board
100kg x 5 x 5

Pull Downs

Shoulder Press

Rows

Bench felt okay today, nothing major to report just hitting the volume.. again!

Going to push the deadlift to next week. Smolov will be very tough this week and I want to be fully rested for it.

brutusthebarber

531 Cycle 5 Wk 2 Day 1

Band Pull Aparts

Bench
60kg x 5
70kg x 3

80kg x 3
90kg x 3
100kg x 5.. struggled under the 6th for a while. Would have been a PR

Pull Ups
12,10

Rows
110 x 10 x 3

This session felt brutal today, had no speed in the bench at all. Everything was flat.

I'll need to reign in my Sunday sessions completely. I'm going way overboard with my bench and it is only going to catch up with me in a bad way at the nationals.

So I'll press this Friday then skip benching Sunday. And ease off on the volume till the nationals.

So far the plan is to squat tomorrow. I will see how I'm feeling then. Back is feeling fatigued and may need a few days off.

brutusthebarber

Smolov Wk 3 Dy 1

Squats

Bar x 5
60kg x 5
80kg x 3
100kg x 3
Belt
120kg x 3
130kg x 5 x 5

Again, feeling fairly tired coming into this. Once I got started though I sailed through. I am pretty happy with 130 5x5 and also with how they felt. Did a good bit of stretching too after it.

Rest up tomorrow and do some pressing on Friday.

brutusthebarber

531 Cycle 5 Wk 2 D2

Band Pull Aparts

Military Press

Bar x 5
40 x 3

45kg x 3
55kg x 3
62.5kg x 6PB

Pull Ups - Wide Grip
3 max sets
12,8,9

Pendlay Rows
60kg x 5
65kg x 5 x 2

Pull Ups
5,5

Bag - 10 Minutes

Happy with the pressing, one in the tank as usual so something to hit in thr next cycle:)

My pull up strength really has deserted me, spending my time doing chins isn't going to do much for me really. So 3 max sets of pull ups at the very least 2x a week.

Pendlay's were fine, more weight next time.

Punch bag was really just because I hate auditing.:D

Squats tomorrow.

brutusthebarber

Smolov Wk3 D2

Squats
60kg x 5
80kg x 3
100kg x 3
120kg x 3
140kg x 3 x 2PB

Box Squats/Ab Stuff/Stretching

Delighted with the squats today, really felt pretty easy. Have a vid of the second set of the 140. Depth looks iffy.. angle isn't great for it either.

Box squats and ab stuff was just to do some extra stuff. I find the box squats a great way to get the blood pumping through the legs.

brutusthebarber

Pavel66

Strong squating Rob! The first one was definitely high, but you actually got lower each rep.

Hanley

Looked handy!! side view next time for depth!!

brutusthebarber

Pavel66 wrote: »

Strong squating Rob! The first one was definitely high, but you actually got lower each rep.

Cheers P.. It actually felt that way too

Hanley wrote: »

Looked handy!! side view next time for depth!!

Should be 50 cent for next squats.. will do it then.

brutusthebarber

Coan Day 7

Power Cleans

40kg x 2 x 3
50kg x 2
60kg x 2
70kg x 2
80kg x 1
90kg x 1PB

Deadlift

70kg x 3
90kg x 2
110kg x 1
130kg x 1
Belt
150kg x 1
170kg x 2 x 1

Power cleans felt awesome, knew 90kg was there. Bodyweight power clean ftw!!:D

Deadlifts were fine too. I'd all sorts of mad thoughts of reps I was going to hit with the 170 but no point killing myself less than 3 weeks out. First rep was comfortable enough, second was tough. Didn't feel as tough as the last time I hit them though which was noice!!

Plan is to hit 180 next week, then following Sunday work up to 170. That is loosely going to be my opener. I'll think more on that next week.

Bench tomorrow.

Hanley

Nice!!

No assistance work?

brutusthebarber

Hanley wrote: »

Nice!!

No assistance work?

Ah yeah the usual stuff man..

Speed deads/SLDL/Abs/Rows.

Had to fly through it though..

brutusthebarber

170 X 2

Power Clean 90kg

cardio,shoot me

your lockout has improved miles! way quicker than on your lifts at the singles

Pavel66

Looking awesome Rob :cool:

brutusthebarber

cardio,shoot me wrote: »

your lockout has improved miles! way quicker than on your lifts at the singles

Cheers man, don't know where it's coming from but I'll take it!

Pavel66 wrote: »

Looking awesome Rob :cool:

Ha cheers Pav:D

brutusthebarber

531 Cycle 5 Wk 3 Day 1

Bench
Bar x 5
60kg x 5

80kg x 5
95kg x 3
105kg x 5PB

Close Grip
80kg x 6 x 3

Normal
65kg x 10 x 2

Inverted Rows - 30 reps

Wide Grip Pull ups
15,10,9

Delighted with the bench, felt very strong compared to last weeks 4 at 102.5!! Last rep was ground out but never felt like I'd miss it.

I called 3 reps on the bench too earlier so 5 is happy days! PB by 4 reps:cool:

Pull ups were better than last weeks. The first set was very fast the up to 12 or so. Took about a minute break between sets.

Squats tomorrow.

Hanley

That's great benching!!

Can you please start to chill out a little bit now?!?

brutusthebarber

Hanley wrote: »

That's great benching!!

Can you please start to chill out a little bit now?!?

Cheers dude..

Yah that's the last of the heavy bench. One more deadlift session and of course finish Smolov!!

brutusthebarber

Smolov Wk 3 D3

Bar x 5
60kg x 3
100kg x 3
Belt
130kg x 3
140kg x 3 x 4PB

Bench
60kg x 5 x 2

Pull Down Abs
2 x 10
1 x5

Curls - 60 reps.

Squatting was good tonight.. one of the lads said the first set was a bit questionable on depth so I made sure I was dropping the rest in. Videod the last set and all 3 were in so happy days.

The rest was just for fun, love the ab pull downs.

Curls was the hardest thing today - no joke.

Hanley

I still have bit of a pump, not gonna lie.

brutusthebarber

Hanley wrote: »

I still have bit of a pump, not gonna lie.

Rope Burn ftw.

Those curls were awesome.. its a must from now on!!