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

brutusthebarber

Smolov Base 1 Day 3

Squat
60kg x 5 x 2
90kg x 5
110kg x 5 x 2

Deadlift
60kg x 2
90kg x 2
115kg x 5 x 7

Squats felt fine today, filmed every rep and hitting depth each time which was good. I need to be way more consistent in my squatting.

Deadlifts were not fun. The weight was fine just the foookin 7 sets. I was shagged by the end of them. Moving bench to tomorrow. I also filmed the deadlifts - technique looks okay. I'll get one up soon.

Pavel66

Good session!

Looking forward to seeing your form on the conventional pulls...

brutusthebarber

Smolov Base 1 Day 2

Bench
60kg x 5
70kg x 5
80kg x 7 x 5

Incline
62.5kg x 5 x 2

Inverted Rows
10,10

Loads of stretching/foam rolling/Vibro Plate

Back is feeling very fatigued from yesterday's deadlifts so I'll go at them again on Wednesday. I will most likely run it 3x a week as I can see it getting only harder if I try push it to 4x a week.

Bench was a piece of piss too.Concentrated on keeping my shoulder blades as tight as possible and maintaing some kind of arch. Loads of work to be done here.

brutusthebarber

Smolov Base 1 Day 3 Bench

60kg x 5
80kg x 3
90kg x 5 x 7 some kind of PB anyway

Pendlays
62.5kg x 5 x 2

Shoulder Press
50kg x 5 x 2

Chins
+10kg x 5 x 2

BB Curls w/ DB curls - Trillion - Pump

Benching was strong today. Never felt like I would miss a rep although they were slow enough towards the end. Fairly happy with this!!

All assistance stuff was fine. The rows are feeling good. Chins were alot easier than the last time too. Good stuff!!

Back to the foam rolling for dead's tomorrow!

Hanley

Insane how much lower your row strength is to your pressing... I know you're taking it easy, but still, it's telling!!

brutusthebarber

Hanley wrote: »

Insane how much lower your row strength is to your pressing... I know you're taking it easy, but still, it's telling!!

Yah I know.. my rowing sucks!! Going to really push the pendlays tho. 4x a week should bring it up.

Tbh probably took it a little too easy with them but I'll march on. Maybe next increment will be to 70kg. As it is 62.5kg is pretty light!

brutusthebarber

Smolov Base 1 Day 4 - Deadlift

Power Cleans - Hook Grip
40kg x 2 x 2
50kg x 2 x 2
60kg x 2 x 3

Deadlift - HG
70kg x 3
90kg x 1
120kg x 3
Double O/H
120KG x 3
Mixed Grip
120kg x 3 x 8

Everything was gravy today. The hook grip is something I've always wanted to use - so today's a good a day as any. Hoping that it will improve my power clean. I used it in the warm-up sets for deadlifting too and it felt fine. Will continue with it for a while and see how it goes.

I took a 2 min break between each set and foam rolled the sh1t out of myself. Glute/Hip/Lower back. This actually felt pretty good. Moved my stance in slightly too - seemed to help.

brutusthebarber

Smolov Base 2 Day 1

Squats
115kg x 5 x 2

Power Cleans
60kg x 2
70kg x 2
80kg x 2

Deadlift
110kg x 9 x 4 = tired

Pendlays s'setted w/ 5 pull ups, no rest
70kg x 5 x 2

Session was alright. Squats were grand and power cleans felt strong. Deadlift was tough tho. Usual sh1te day so no proper food, glad to get through it tho.

Rows felt fine, think I was being a major ghey doing it at 60:rolleyes: Anyways.. pizza and rest up for some Mfn JS!!!

brutusthebarber

Smolov Base 1 Day 4

Squats
120kg x 5 x 2 - belt

Bench
95kg x 3 x 10

Pull Ups
5 x 2
Chins
8,8,8

Ab Pull Downs
2x5

Grand oul session.. No problem with the squats or bench. Rest was just filler - will need to keep the ab pull downs in there more tho!!


Pints..

brutusthebarber

Smolov Base 2 Day 2

Deadlift
120kg x 7 x 5

Pendlays
70kg x 5 x 2

Curls.

Deadlift felt alright.. hanging from last night so was happy to make it through it!!

Rows feel good too - just have to get the technique right on these. Reckon I can get away with another 5kg increase or two, then lob it back it 2.5kg.

Bench tomorrow.

Hanley

brutusthebarber wrote: »

hanging from last night so was happy to make it through it!!

I don't believe in hollow apologies, so ha!!!

:D:D

brutusthebarber

Smolov Base 2 Day 1

Bench
60kg x 5
80kg x 9 x 4

Chins
5
+10kg x 5 x 2

Shoulder Press
50kg x 5 x 2 (2.5kg increase next time)

Bag - 10 mins

Bench felt fine - chest feels very tight now tho so a few days rest from the bench, probably back in thursday.

Chins and press were fine. Increase on both next time. I'll have to make a decision on the incline soon - for some reason my bench+rack make it extremely awkward to get the bar out. Training on my own mostly so it's not really an option, like any major weight on it and my elbow will be fubar'd. Felt a slight twinge taking out 60kgs. It's not overly important right now while in Smolov.

cardio,shoot me

ha man, you should see total fitness, i literally have to turn my head slightly sideways to get into position under the bar, its insane.

brutusthebarber

Smolov Base 2 Day 3

Power Cleans
40kg x 2
60kg x loads
70kg x even more loads

Squats
120kg x 5 x 2 BELT

Deadlifts
125kg x 5 x 7

Power Cleans - worked on keeping my arms straighter for the pull. I have a habit of bending the arms too early and turning the exercise into a row!

Squats were fine, 125kg on Saturday.

Deadlifts were tough with the amount of sets. Worked on keeping the bar as close as possible. On Sunday when I was in my last set all I heard was "Get the bar closer!!!!". So worked on that today.

Back to studying....

Hanley

brutusthebarber wrote: »

Smolov Base 2 Day 3

Power Cleans
40kg x 2
60kg x loads
70kg x even more loads

Squats
120kg x 5 x 2 BELT

Deadlifts
125kg x 5 x 7

Power Cleans - worked on keeping my arms straighter for the pull. I have a habit of bending the arms too early and turning the exercise into a row!

Squats were fine, 125kg on Saturday.

Deadlifts were tough with the amount of sets. Worked on keeping the bar as close as possible. On Sunday when I was in my last set all I heard was "Get the bar closer!!!!". So worked on that today.

Back to studying....

Just got your text.... Getting the bar closer will help alot. You're getting really pulled forward and your back's rounding out as you get fatigued cos it's drifting away!

brutusthebarber

Smolov Base 2 Day 4

Power Cleans
50kg x 1
60kg x 1
70kg x 1
80kg x 1
92.5kg x 0 x 2:mad:

Deadlifts
130kg x 3 x 10

Rows
70kg x 5 x 2

Really racked off with the power cleans.. energy levels were low blah blah blah..

Deadlifts were good though. All reps felt good, took a 2 min break between each set and got through them fairly fast. Looking forward to seeing how I get on when pulling a single.

Rows were rows. Was supposed to bench tonight but will just do it Saturday and Sunday.

brutusthebarber

Squats
125kg x 5 x 2

Smolov Base 2 Day 2
Bench
90kg x 7 x 3
90kg x 6 +1 spotter touch
90kg x 6 +1 spotter touch
Shoulder Stuff
Seated Press
40kg x 12
50kg x 10
60kg x 5
60kg x 6

Seated Press Machine
Top set of 80 x 8

Lateral Raises
Plate Front Raises - Completely pumped

Grand oul session today, squats felt fine, no problems at all. Will hit that again during the week.

Bah with the bench, only one lad to spot me early on and he fcukin touched the bar. I had each rep but that's the way it goes. He usually knows to stay away from the bar untiL I call.. musta been the heat.

Shoulder stuff was good, nice way to finish off a session.

brutusthebarber

Smolov Base 3 Day 1

Power Cleans - hook grip
40kg x 2 x 3
50kg x 2
60kg x 2
70kg x 1
Normal grip
80kg x 2

Deadlifts
115kg x 9 x 4

Pendlays
70kg x 5 x 2

Chins/Curls

I think that is a PB on the power cleans. Even if it's not I'm still fairly happy with it. The hook grip is feeling more and more natural and the weights are moving faster because of it. I stuck with the hook grip right up to the first set of deads too.

Deadlifts were fine.. weight felt extremely light. Only 3 more deadlift sessions to go:cool:

Rows fine, curls immense.

Bench tomorrow.

brutusthebarber

Smolov Base 2 Day 3

Bench
95kg x 6 x 5
95kg x 4 x 1 + 1 spotter touch

Shoulder Press
50kg x 5 x 2

Chins/Pull ups

The bench was fairly tough today. I'm not sure whether I actually had it myself.. I may have ground it out but it defo stalled so spotter wasnt at fault.. sort of. First real dodgy rep in my Smolov career.

Shoulder press probably wasn't smart after Saturdays overload, meh.
Chins and pull ups - not sure how many I did, just did a good few sets of 5.

brutusthebarber

Smolov Base 3 Day 2

Deadlift
125kg x 7 x 5

Chins
bw x 5
+12.5kg x 5 x 2

Pendlays
60kg x 5
75kg x 5 x 2

BB Curls (30kg) w/ DB curls (6kg) - loads

First set of of deadlifting was horrible, couldn't get set right. Then second set it seemed to fall into place and I flew through the reps. Lower back was cramping up after the 4th set too. Gonna wait until Friday to deadlift again.

Chins were easy.

Rows felt fine too. Working on the technique still though as it's a relatively new movement for me. 2x more this week then I'll bung it up to 80kg.

Weight yesterday was 91kg in shorts.

brutusthebarber

Smolov Base 2 Day 4

Bench
100 x 7 x 3
100 x 2 +1 miss
100 x 2 +1 miss
100 x 3 last rep was ball2wall

Incline
40x15
50x10
60x8
60x10
Dropset
40x10

Incline DB press
Top set of 25x10

Decline
10x15x3

Curls - loads

Missed the 3rd rep on the 8th and 9th set. Dont know how really. The first two reps of each set flew up and felt strong. Made sure not to **** up the last set of Smolov. My original plan was to add another 5kg. I might add 2.5kg instead. I'd rather hit all the reps and get through it at the set weight rather than have to take weight off!

All the rest of the chest stuff really took it out of me. There were some points at the end of sets were my triceps just decided to not work anymore. Fun times tho.

brutusthebarber

Sled work.

2 trips

1 trip was up and down the length of the cricket pitch with a 40 sec break at the top. Working in pairs - quite tough.

Then did raises with the sled - 3 runs.

Hopefully get this in once a week.

brutusthebarber

Squats
60kg x 5
80kg x 3
100kg x 3
BELT
120kg x 3
130kg x 5 x 2

Deadlifts
60kg x 2
100kg x 2
130kg x 5 x 2 (Belt)
130kg x 1 x 5

Leg Curls/Hammers

Ab Pull Downs
Worked to 40kg x 10

Everything felt gravy today. Had a decent group squatting and deadlifting.

Deadlift was piss!! Plan is 2-3 more weeks doing the above then pull a single. I think the same will go for squats then I'll work out what I'm going to do. Well that's some form of plan anyway.

brutusthebarber

Today

Seated Shoulder Press
40kg x 15
50kg x 10
60kg x 11
40kg x 8 dropbackset

DB Shoulder Press
15kg x 15
20kg x 12
25kg x 10
15kg x 8 drop
10kg x 8

Lateral Raises
Top set of 12.5kg x 14
drop set 7.5kg x 10

Plate Raise s'setted w/reverse fly machine - burny

CG Bench Press
40kg x 15
50kg x 10
60kg x 10
70kg x 8
60kg x 10

Tricep Press Down

Tricep Extensions

Nice.

Pavel66

How come you have switched to bodybuilding? :eek:

brutusthebarber

Ha Pav.. Just taking a different approach. Plus it's beach season:pac:

Tonight

Lat Pull Down (wide grip)
Top set of 10 followed by 2 drop sets.

Rows
90 x 10
50 x 12

Close Grip Pull Downs
Top set of 10 followed by 2 drop sets.

T-Bar rows
25kg x 12
35kg x 8
drop set
25kg x 12

DB Rows
20kg x 15
25kg x 12
30kg x 10

RackPulls - bottom pin
60kg x 6
100kg x 6
140kg x 6
150kg x 6
120kg x 12

Dunzo.

Between the pulldowns and the rows I was pumped to the max. Complete back attack.

The DB row is a PB.. I reckon my best with them is about a 6/7. So happy days there.

The last time I hit rack pulls I maxed out at 160 for 1 so tonight was good. Got a bit dizzy after the 120kg for 12 but it was a fairly fast last set.

Going to squat and bench on Wednesday after my test. Not happy with all this studying. Going to have to start back into the books now.:mad:

Hanley

Pavel66 wrote: »

How come you have switched to bodybuilding? :eek:

"Ger"

Pavel66

Hanley wrote: »

"Ger"

Ah, I see

brutusthebarber

Tonight

Squats - speedy
100kg x 6 x 3

Incline Bench
(Top set)
75kg x 6
65kg x 12

Incline DB
(Top set)
30kg x 14
15kg x 15

Flat DB
20kg x 10
25kg x 14

Ab Pull Down
25kg x 10
30kg x 10
35kg x 10
40kg x 10

Side Bends
25kg x 12 x 2

Was in a rush to get through the squats. Only got in about 6.45 and downstairs stops at 7. Still got some work in. All nice and easy.

The incline press was good. Hopefully I can keep addin weight to this.
Fairly happy with the DB Press, I don't think I've ever got to the 30s before on incline so hitting the 14 was good.

Going to keep hittin the ab pulldowns.

Sled tomorrow.

brutusthebarber

Earlier

Seated Shoulder Press
40kg x 15
50kg x 8
60kg x 8
65kg x 10
Drop
40kg x 20

DB Press
15kg x 12
20kg x 10
25kg x 10
Drop
15kg x 10

Shoulder Press Machine

Lateral Raise

Rear Delts/Front raises

Tri Pushdowns/extensions.

Grand session tonight, new PB on the shoulder press. I wanted 6 and got 10 so happy days. On to 70kg next week.

DB press is coming along too, move to 30s next week.

Squatzzz tomorrow.