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Keep the blood in your head and your feet on the ground

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    #362
    cardio,shoot me
    Registered Users Posts: 3,462 ✭✭✭cardio,shoot me


    lol what happened to 5/3/1?


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    #363
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Parsley wrote: »
    uuggghhh. getting my act together now. WS4SB III commencing tomorrow, and i'll resume eating food.

    are we training today


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    #364
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    are ye too feckers in cork or limerick?


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    #365
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    cardio,shoot me wrote: »
    lol what happened to 5/3/1?

    decided to go with westside! i said it there a short while back... better for powerlifting!


    and i'm in cork... might do a small bit of running


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    #366
    cardio,shoot me
    Registered Users Posts: 3,462 ✭✭✭cardio,shoot me


    ah ok, im seriously considering running smolov for bench again, its classic!


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    #367
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    ok thought ye might have been in Limerick im going to head to UL....

    are you going to make L run?


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    #368
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    cardio,shoot me wrote: »
    ah ok, im seriously considering running smolov for bench again, its classic!

    I did it before but it didn't do much for me cos I didn't really do it right :pac:
    the drifter wrote: »
    ok thought ye might have been in Limerick im going to head to UL....

    are you going to make L run?

    I've done it before!


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    #369
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    so going running last night with fattie was a bad idea... i'm quite sick now!


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    #370
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Parsley wrote: »
    so going running last night with fattie was a bad idea... i'm quite sick now!

    also fattie is faster than you.... that must suck..


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    #371
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    itsallaboutheL wrote: »
    also fattie is faster than you.... that must suck..

    i kicked your ****ing ass!


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    #372
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    WS W1 Day ME Upper

    Shoulder activation

    Bench
    20kg x30
    60kg x12
    70kg x8
    80kg x5
    90kg x3
    100kg x5

    Incline db bench
    22kg bells x20
    22kg bells x18

    Cable Row/Facepull 4x12 Superset
    rows, full stack
    facepulls, 16.25

    DB shrugs
    28kg bells 3x15

    some curls


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    #373
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Comments on yesterday... happy with the bench. have changed my setup a bit. the last couple reps at 100kg were slow, but they didn't stick at any point. rest was... grand.


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    #374
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    WS week 1 DE Lower

    OH squats + cleans warmup

    Bulgarian Split Squats (no added ROM)
    12kg bells 4x12

    45 degree hypers
    10kg med ball, 3x12

    Plate side bends
    20kg plate, 4x15

    Uuuuuuuuuugggggghhhh. hungover. sweating like and absolute bastard, not feeling great at all. i should do some stretching to avoid crippling leg doms tomorrow but....

    Also, my gym has nowhere to do box jumps... and vertical jumps just look silly. i'll just do power cleans instead...


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    #375
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    RE Upper

    Shoulder Activation

    Incline DB Bench
    warmups
    30kg bells, 4x12

    Lat Pull Down/Facepulls superset 4x12
    lat pulldown 75kg
    facepulls 23.75kg

    Lateral Raises
    8kg bells 4x12

    DB shrugs/EZ curls superset 3x10
    Shrugs, 30kg bells
    Curls, bar +30kg


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    #376
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    There was supposed to be forearm/grip work after that but mine were already in bits so that can **** off!


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    #377
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    ME Lower

    Warm up, lunges, stretches, foam rolling

    Squats
    60kg x10 (deeep)
    70kg x8 " "
    80kg x5 " "
    90kg x3
    100kg x3
    115kg x3
    130kg x4 PB by 1 rep

    Barbell Split Squats
    60kg x8
    60kg x8
    60kg x8

    45deg hypers
    +10kg med ball, 3x10

    Ab Circuit thing

    Squats were gooood. experimenting with different types of warmups and today's was great. everything felt nice and flexible, no balance or tightness issues, solid. happy.


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    #378
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    ME Upper

    Shoulder Activation

    Bench
    20kg x30
    60kg x10
    70kg x8
    80kg x5
    90kg x3
    100kg x3
    110kg x1.5... wtf, was looking for 3

    Incline DB bench
    24kg bells x18
    24kg bells x18

    Cable Row/Facepull superset
    rows, full stack
    facepulls 21.25kg
    3x12

    Shrugs
    34kg bells, 3x15

    EZ Curls
    Bar +30kg 3x10

    Blaming lack of target reps on the bench on not eating and sleeping right, only having a day rest after max squatting, and f*cking hating the bench in the mardyke.... will get em next week.


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    #379
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    RE Lower

    Warmups

    Power Cleans
    60kg x5
    70kg x3
    80kg x1
    80kg x1

    Bulgarian split squats, added ROM
    14kg bells 4x10

    Pullups
    BW 2x12

    45deg hypers
    15kg plate, 3x12

    Side bends
    20kg plate, 3x15 each side

    Foam rolling

    Cleans were grand.

    Balance is a bit all over the shop on the split squats, must practice em...

    Started into doing more foam rolling lately. tis good shtuff.


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    #380
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    I'm too tired to go find my own log..

    This Evening

    Some Activation Stuff

    Hang Cleans

    60kg 3 x 5
    65kg x 5
    70kg 9 x 5

    a few singles... i just couldn't get a 10th set everything refused to work

    Pullups
    5 x 5
    all different grips

    Hypers
    2 x 12

    Plate Shrugs
    3 x 25

    Floor Wipers
    3 x 20
    setted with floor presses with the bar i had in my hand for the wipers.


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    #381
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    GTFO you lazy cunt!!!!!


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    #382
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    RE Upper

    Shoulder Activation

    Slight Incline DB Press
    20kg bells x15
    26kg bells x12
    34kg bells x10
    34kg bells x10
    34kg bells x10

    Floor Presses
    20kg x10
    60kg x10
    80kg x5
    80kg x5
    80kg x5
    80kg x5

    Pullups/Seated DB cleans superset
    bw x12, 12kg bells x10
    bw x12, 12kg bells x10
    bw x10, 12kg bells x10

    Tricep Pushdowns
    33.75kg x18
    33.75kg x15
    31.25kg x15

    Extremely tired after that.


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    #383
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    ME Lower

    Warmups etc

    OH Squats

    Squats
    warmups at-
    60kg, 70kg, 80kg, 90kg, 100kg

    120kg x3

    Split Squats
    60kg 3x10

    Leg Press
    3x10 with whatever weight was on it... heavy enough

    90deg Hypers
    one set of ten... the yoke in the rowing club is really painful to use[/b]

    Straight Leg Situps
    w/ 25kg 3x15

    Side Bends
    20kg 3x15

    Have some videos from 2 weeks ago, checking technique. They've somehow copied over from the camera to the PC in slow motion tho... but the sound's in normal time. weird, but might be handy for spotting technique flaws!


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    #384
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    turns out it's just windows media player acting the gowl, the vids play fine with other players. found some vids from my last smolov session a few months back, will throw them up too.


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    #385
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    vids vids vids. all comments welcome....

    https://www.youtube.com/watch?v=c1rLaX_ne-k


    https://www.youtube.com/watch?v=F2UvVx2WOLY


    https://www.youtube.com/watch?v=_W4J-CSBnpM


    https://www.youtube.com/watch?v=yILwmgf-teI


    https://www.youtube.com/watch?v=Wk2L2iFL8w8


    https://www.youtube.com/watch?v=tWe_OYPz-Co


    https://www.youtube.com/watch?v=mU3UaU0rxBA


    https://www.youtube.com/watch?v=lY03Lh_I_sc


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    #386
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    your knees are coming in when your squatting focus on keeping them facing out for the duration of the squat...

    nice bench...elbows look nice and tucked

    the OH squat.....id be inclined to widen the grip and get the bar back a bit more...but i cant over head squat so im not one to listen to on this :P


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    #387
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    ME Upper

    Shoulder Activation

    Bench
    20kg x20
    60kg x10
    70kg x8
    80kg x6
    90kg x6
    100kg x3
    110kg x1.5... again wtf

    Assisstance work, blah

    My ability to handle 110kg on the bench has gone nowhere since january. after gvt my reps went from 90x5 to 90x8 and 100x3 to 100x5. still haven't doubled 110 but i pissed up 115 the week before last. Gonna have a go at fixing my technique somehow...


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    #388
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    think i'll switch the main Upper exercise to CGBP... teach me to tuck more, and work my tri's cos my lockout is ****.


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    #389
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    DE Lower

    Warmups

    Power Cleans
    60kg x3
    60kg x3
    60kg x3

    Bulgarian Split Squats, added ROM
    14kg bells x10
    14kg bells x10
    14kg bells x10

    Rack Pulls
    160kg x3
    170kg x3
    180kg x1

    Good Mornings
    60kg x10
    60kg x10
    60kg x10

    Straight Leg Situps
    15kg x15
    25kg x12
    25kg x12
    25kg x12

    grand enough! plenty foam rolling and the like.


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    #390
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    RE Upper

    Shoulder activation (rushed)

    CGBP
    20kg x20
    60kg x10
    70kg x8
    80kg x8
    80kg x8
    80kg x8

    Incline DB Press
    32kg bells x8
    32kg bells x8
    32kg bells x8
    20kg bells x12 (dropset)

    Lat Pulldown/Facepull superset
    pulldowns 75kg x10
    facepulls 23.75kg x12
    x4

    BW Dips
    x20
    x20
    x10-10


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    #391
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    ME Lower

    Warmup

    Squats
    20kg x20
    60kg x10
    80kg x6
    100kg x3
    120kg x3
    140kg x2 PB by 1 rep
    100kg x3

    all beltless

    Split Squats
    60kg x10
    60kg x10
    60kg x10

    SL Plate situps
    15kg x20
    25kg x10
    25kg x10

    Foam rolling, stretching and outta there.

    Squats were all done beltless cos i left my belt at home! Felt solid though, good to train without the belt once in a while. Might've had a third rep if i'd had it but i'm happy to have doubled my previous belted PB with no belt.


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