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

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    #452
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Smolov BM W1 D2

    Warmups, plenty of

    Squats
    60kg x10
    70kg x8
    80kg x5
    90kg x5
    100kg x7
    100kg x7
    100kg x7
    100kg x7
    100kg x7

    Pendlay Rows
    65kg
    5x10

    No problems. Had to wear the ironworks today cos I forgot my cons... Actually felt a bit better now i've switched to low bar. think i'll stick with em.


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    #453
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Smolov BM W1 D3

    Warmups etc.

    Squats
    20kg x20
    60kg x10
    70kg x8
    80kg x5
    90kg x5
    100kg x5
    110kg x5
    110kg x5
    110kg x5
    110kg x5
    110kg x5
    110kg x5
    110kg x5

    OH Press
    up to 60kg, 3x5
    70kg x 3 half-reps

    load of curling
    some one-arm barbell curls, EZ bar heavy negatives etc.
    plate-pinch-pinwheels:
    10kg plates, 3x12

    good bitta stretching.

    Grand again today. No problems. have vids of the 4th and last sets.
    plate pinwheels feel savage.

    :edit: there was a full creeper set on bench at 60kg after the OH press.


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    #454
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Yesterday, smolov BM W1 D4

    warmups etc.

    Squats
    worked up to
    115kg x3
    115kg x3
    115kg x3
    115kg x3
    115kg x3
    115kg x3
    115kg x3
    115kg x3
    115kg x3
    115kg x3
    115kg x3

    twas grrrraannnnnd.


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    #455
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Yesterday, Smolov BM W2 D1

    squats
    up to 100kg 4x9

    some benching, up to 3 reps at 100.

    Was in cork to see snoop so was back in the mardyke for a session. forgotten how much i missed a proper squat rack.... it was so much easier. didn't have internet, found out when i got home it was supposed to be 110kg but sher... feck it.

    i was extremely hungover but the squats were still easy, the bench felt way heavier than it should've tho.


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    #456
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Smolov BM W2 D2

    Warmups etc

    Squats
    60kg x10
    70kg x5
    80kg x5
    90kg x5
    100kg x5
    115kg x7
    115kg x7
    115kg x7
    115kg x7
    115kg x7

    Cable Row/Lat Pulldown s/sets
    plate 100 x15/x10
    plate 100 x15/x10
    plate 100 x15/x10

    grand enough today, bit tougher than last week's sessions. mainly cos of no rest/recovery after monday's session, just went drinking without stretching or eating anything... back to taking training seriously now though..

    the "squat rack" in the rowing club is really pissing me off now. my shoulders and wrists are in bits cos i've to use such a narrow grip. index fingers are just on the gnurling like.


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    #457
    cardio,shoot me
    Registered Users Posts: 3,462 ✭✭✭cardio,shoot me


    get a few of the lads to invest in a new rack, join a new gym, get a home gym.


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    #458
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    cardio,shoot me wrote: »
    get a few of the lads to invest in a new rack, join a new gym, get a home gym.

    i've pestered the captain to and so have a few others but he says it's not a priority. buying one myself requires spending money myself, which i could save towards but i'd be back in cork before i saved enough and i'd have the mardyke. and anyway, if i bought one myself there'd be a rowing club full of dopes abusing it.


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    #459
    cardio,shoot me
    Registered Users Posts: 3,462 ✭✭✭cardio,shoot me


    no, i was saying get all the lads to split the price


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    #460
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    cardio,shoot me wrote: »
    no, i was saying get all the lads to split the price

    ah... spose it'd be a possibility, but it'd be kinda dodge. most of em don't have a problem with the yoke that's there already cos they don't squat properly... and it'd be kinda going behind the back of the committee who're supposed to authorise purchases and stuff.


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    #461
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    Put a few slabs of mdf in the rack to raise you up a bit?


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    #462
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    brianthebard wrote: »
    Put a few slabs of mdf in the rack to raise you up a bit?

    eh? the problem is the yoke's too narrow, not the height of it.


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    #463
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Parsley wrote: »
    worked up to a single at 120kg, twice. once in ironworks and once in cons. the one in the cons went up much better, so i'll stick with them through smolov, with a wide stance and mid-high bar position.

    lol @ myself. currently in week 2 of smolov squatting low bar in ironworks with a narrow stance....

    from weakest to strongest it seems to go-

    high bar, wide stance, ironworks
    high bar, narrow stance, cons
    high bar, narrow stance, ironworks
    high bar, wide stance, cons
    low bar, medium stance, cons
    low bar, narrow-ish stance, ironworks.


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    #464
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Smolov BM W2 D3

    Squuaaaaats
    60kg x5
    80kg x5
    100kg x5
    120kg x5
    120kg x5
    120kg x6 ...oops :p
    120kg x5
    120kg x5
    120kg x5
    120kg x5

    Grand. Solid. Bar speed started slowing towards the end but not bothered really. chalk it down to working late last night and being in early this morning and being on my feet till after lunch. back to work now till closing time then on early in the morning again, then 10x3 smolov, then working till closing again. yaaaaaaaayyyyyyy :D


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    #465
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Smolov BM W2 D4

    Warmups etc.

    Squats
    60kg x10
    80kg x5
    100kg x5
    110kg x3
    125kg x3
    125kg x3
    125kg x3
    125kg x3
    125kg x3
    125kg x3
    125kg x3
    125kg x3
    125kg x3
    125kg x3
    125kg x3

    Stretching and gone...


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    #466
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Smolov BM W3 D1

    Warmups etc, lots of

    Squats
    60kg x8
    70kg x5
    80kg x5
    90kg x5
    100kg x3
    110kg x9
    110kg x9
    110kg x9
    110kg x9

    Bench
    20kg x20
    60kg x15
    70kg x6
    80kg x6
    90kg x5
    100kg x1
    110kg x2
    112.5kg x1
    110kg x2
    100kg x3 (paused)

    plenty stretching.

    the second set was hard cos i took almost no rest after the first. the other were all grand, the 9th rep on the last two sets were quite slow though.


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    #467
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Parsley wrote: »
    110kg x11


    **** off you steamer!!

    NIce auld squatting


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    #468
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    itsallaboutheL wrote: »
    **** off you steamer!!

    NIce auld squatting

    typo :p


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    #469
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Smolov BMS W3 D2

    Warmups etc.

    Squats
    60kg x5 (front)
    60kg x8
    80kg x5
    100kg x5
    120kg x7
    120kg x7
    120kg x7
    120kg x7
    120kg x7

    lots of EZ bar and pinwheel curls in between all them sets, then lotsa stretching.


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    #470
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Smolov BM W3 D3

    warmups etc, shoulder flex...

    Squats
    60kg x10
    80kg x6
    100kg x5
    115kg x1
    125kg x5
    125kg x5
    125kg x5
    125kg x5
    125kg x5
    125kg x5
    125kg x5

    Bench
    60kg x12
    70kg x8
    80kg x10
    90kg x8+2
    80kg x10

    some weighted bench dips, lotsa stretching.

    Need a foam roller.... my IT bands and quads, and thus my knees are getting battered by these sessions.


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    #471
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    will update this tomorrow after i go drink :pac:


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    #472
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    finished up the base mesocycle of smolov the other day, 130kg 10x3. went camping in west cork and drinking for a couple days.


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    #473
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Today

    under-fuelled, tired and hungover...

    Warm-ups

    Bench
    20kg x20
    20kg x20
    40kg x10
    40kg x10
    60kg x8
    80kg x10
    90kg x8,2
    80kg x10
    60kg x12 (close grip)

    big cluster**** of tricep, bicep and back work then.


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    #474
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Today

    Plenty warmups

    Full Squat Cleans
    35kg x5
    35kg x5
    35kg x5
    45kg x5
    45kg x5
    45kg x5
    55kg x3
    55kg x3
    55kg x3

    nothing taxing there.

    Machine Shoulder Press
    warmed up to plate 100x12
    plate 115 x8
    plate 115 x8

    nom nom nom shoulder pump.

    various types of curls, plate hammers etc, some tri-pushdowns

    Lat Pulldowns (without the yoke for holding the knees down)
    plate 100 x12
    plate 115 x10
    plate 115 x10
    plate 115 x10
    plate 100 x10
    plate 80 x10
    plate 60 x10
    no pause in those drop sets...

    Plate Front Raises
    20kg x10
    15kg x10
    10kg x10
    20kg x10
    15kg x10
    10kg x10
    20kg x10
    15kg x10
    10kg x10

    loadsa stretching.


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    #475
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Smolov Testing

    Warmups an all

    Squats
    30kg x10
    60kg x8
    80kg x5
    100kg x1
    120kg x1
    130kg x1
    140kg x1
    150kg x1 10kg PB
    155kg x1 15kg PB
    160kg x1 20kg PB

    Rather delighted with that! Going in i was thinking i'd be quite disappointed with anything less than 150kg, but didn't think i'd get 160kg. :D


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    #476
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Vids:

    150kg
    https://www.youtube.com/watch?v=CcQwcp1PR9g


    160kg
    https://www.youtube.com/watch?v=SGvpHf2J5lo


    apologies for the soundtrack of the first vid and the roar at the end of the 2nd vid :pac:

    :edit: also, a pic of the squat rack that was creaking and felt like it was about to break under the weights...

    dscf0965t.th.jpg


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    #477
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Felt like doing something

    Warmups

    Bench
    20kg x10
    20kg x10
    40kg x8
    40kg x8
    60kg x6
    70kg x6
    80kg x6
    80kg x6
    80kg x6

    Deadlift Speed Pulls
    60kg x8
    80kg x6
    100kg x3
    100kg x3
    100kg x3

    Improv'd rev hypers w/ band
    3x12


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    #478
    JJayoo
    Registered Users Posts: 6,561 ✭✭✭JJayoo


    Great Squating, deep as foooooook :D


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    #479
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Yesterday, speedworky

    Squats
    60kg x10
    80kg x8
    *box*
    100kg x5
    100kg x6
    100kg x7

    curls, shoulder and tricep pumpage.


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    #480
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Today

    Warmups etc

    Bench
    20kg x20
    40kg x8
    60kg x8
    70kg x5
    80kg x2
    90kg x1
    100kg x3
    100kg x4
    100kg x5
    100kg x4
    100kg x3

    Pullups
    Bw x8
    Bw x6+2
    Bw x5+2+1

    BORs
    45kg, 3x15

    OH Press
    45kg 4x8

    Some tricep pushdowns in there as well somewhere.


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    #481
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Where's my f*cking foam roller.....

    Warmups etc

    Power cleans + hang snatches @ 30kg

    Some squats at 50kg, high bar + deep, fair narrow stance

    Stopped there cos my knee was giving me grief. Right where the quads just meet the knee at the the inside of the leg. gonna lay off lower body work and get a foam roller....


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