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

Parsley

Have ordered myself a foam roller... hopefully that'll get my knee discomfort sorted like it did before and I might run the smolov base meso again for lulz.

brianthebard

Maybe try some curls in the meantime so long as you can do them without pain, my knees feel nice lately and that's the only thing I've changed about training.

Parsley

brianthebard wrote: »

Maybe try some curls in the meantime so long as you can do them without pain, my knees feel nice lately and that's the only thing I've changed about training.

ham curls? the rowing club used to have a machine for that, they got rid of it tho. bastards.

brianthebard

Yeah with a band if you don't hve a machine, or possibly natural glute ham raises if you're really stuck. or even knee extensions might be useful as prehab stuff. Just throwing stuff out there dunno how much all of that will actually help your situation.

Parsley

brianthebard wrote: »

Yeah with a band if you don't hve a machine, or possibly natural glute ham raises if you're really stuck. or even knee extensions might be useful as prehab stuff. Just throwing stuff out there dunno how much all of that will actually help your situation.

i've a geniusly improvised rev hyper setup thingy involving a band and a swiss ball on a bench, but i wouldn't know how to modify it for GHRs... What're these knee extensions you speak of?

Parsley

Shoulder activation etc

Bench
20kg x20
20kg x20
40kg x6
40kg x6
60kg x6
70kg x6
80kg x4
95kg x1
105kg x3
105kg x4
105kg x4+2, bout 15 sec rest
100kg x3 - drop set no rest

Bunch of straight bar dips + tri-push downs and narrow grip neutral machine benching

Grand enough, my bench feels more stable and solid without my wrist wraps. Feels more comfortable.

itsallaboutheL

look what i found on mark felix's facebook page

Parsley

who's mark felix? and it's an oly lifting club, not a fat bastard powerlifting club! :pac:

edit: oh yeah, he's that beast.

brianthebard

Parsley wrote: »

i've a geniusly improvised rev hyper setup thingy involving a band and a swiss ball on a bench, but i wouldn't know how to modify it for GHRs... What're these knee extensions you speak of?

Oh if you have a swiss ball you could do leg curls by lying down and putting your feet on the ball, then curling towards yourself....

this is a really good vid that explains tke's and the whole idea;

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

If you don't have bands do the second example. Like I said earlier dunno how much it'll help but it should be a nice prehab exercise anyways. Part three further expands on the exercise.

Parsley

Some lark

Warmups etc

Band TKEs

One-leg quarter squat thing from that vid^^

BORs
bar of unkown weight +45kg - 5x15

DB Shrugs
42kg bells, 4x15

Some EZ and hammer curls, 22kg DBs

Brian, i tried the band tke's and those little boxy squat things but they didn't seem to do much. Tried a few swiss ball ham curls and they didn't really do anything. Maybe they're something you need to keep doing for a while before you notice their effect, but for now I'm assuming that my problem is down to the lack of foam rolling, as I had similar discomfort before that a foam roller solved.

itsallaboutheL

Parsley wrote: »

who's mark felix? and it's an oly lifting club, not a fat bastard powerlifting club! :pac:

Fatness goes up with the weightclasses in weightlifting too you total knob.:P

Also if real weighlifters see you calling a weightlifting club an oly club then they'll probably eat you... not that there'd be much eating, you stick.

Parsley

itsallaboutheL wrote: »

Fatness goes up with the weightclasses in weightlifting too you total knob.:P

Also if real weighlifters see you calling a weightlifting club an oly club then they'll probably eat you... not that there'd be much eating, you stick.

you're funny when you're angry :pac:

Parsley

Today

Warmups and some sh*t benching

Erg
5 mins warmup
2km - 8 mins
1.5km - 6 mins
1km - 4 mins

grand and easy.

Felt damn good to do a bit of rowing/cardio work. Might do it more regularly, get back my old sub-7 2km time...

Parsley

Bout an hour's foam rolling.

Parsley

Todaaayyyy

warmups, foam rolling

Some OH squats and ab rollouts from the knees

Squats
40kg x10
60kg x8
80kg x5
100kg x3
120kg x3
130kg x2
140kg x1

Bench
60kg x8 - felt mad heavy
70kg x6 - again felt heavier than usual
80kg x6 - same again
90kg x5 - decent
100kg x3 - decent
100kg x7 - PB by 2 reps .....
100kg x6
100kg x5

more stretching and foam rolling.

Great day. after drinking the **** out of it for the last week or so I hit a 2 rep PB on bench... grand job! also, after foam rolling last night and today in my warmup, my knee pain's completely gone. sweet. 140kg was handy enough, all done in cons.

Parsley

Warmups etc

Pullups
BW
x8
x8
x6
x6
x5
x4

Pendlays
60kg x10
60kg x10
60kg x10
60kg x10

OH Squats cleaned and pp'd up
60kg x2 - lost balance forward and dropped it
60kg x5 - solid as a chair from an older time

Deadlifts
130kg x1
140kg x1
150kg x1

just joining in with the other lad in the weights room for the craic, gave him a few pointers and such.

EZ curlz and plate hammer curlz

Parsley

Parsley wrote: »

Some OH squats and ab rollouts from the knees

Did ONE set of ab rollouts 3 days ago and still have doms in my abs. FML.

Parsley

Today

Warmups + Foam Rolling, hip mobility

Deadlifts
60kg x8
80kg x5
100kg x3
120kg x1
140kg x1
160kg x1
160kg x1
160kg x1
160kg x1
180kg x1 PB by 5kg

Rev Hypers
x10
w/band x10
w/band x10
w/band x10

stretching + foam rolling

Happy enough finally getting 180kg, especially considering a lack of sleep and fuel, and not deadlifting for a couple months... wonder what i'd be like if i actually ate and rested properly.

COH

Parsley wrote: »

180kg x1 PB by 5kg

Diet and rest are highly overrated. Solid lifting

Parsley

Arsed around today with no energy... meh.

Parsley

Back in the Mardyke, for about an hour...

Quick warmup + foam rolling

Squats
60kg x6
80kg x5
100kg x3
120kg x2
140kg x3
140kg x3
140kg x3

Some leg presses with the full stack

stretching + rolling and outta there.

Parsley

Some training...

Shoulder warmups etc

Bench
20kg x20
40kg x10
60kg x8
80kg x6
90kg x3
100kg x1
110kg x3
110kg x3
110kg x2

CGBP
90kg x8
90kg x7
90kg x6

Wide grip lat pulldowns
plate 100 x15
plate 130 x7
plate 130 x7
plate 130 x7
plate 130 x7

Cable Rows
plate 130 x10
plate 130 x10
plate 130 x10

Some neutral grip machine chest press in there too, and plenty stretching & foam rolling upper & lower body. - oh and plenty of EZ curlz, some against a band for extra gun-pumping savagery.

110kg x3 was a lot slower, more controlled and stricter than the last time I did it.

Parsley

Putting stuff over my head...

Shoulder activation etc

Standing Press
20kg x10
20kg x10
30kg x10
35kg x10
40kg x8
45kg x8
50kg x8
50kg x6
50kg x6
50kg x7
50kg x7
50kg x6

One-arm DB pushpress
22kg bell x5 each side
22kg bell x6 each side
22kg bell x7 each side

nom nom nom shoulder work.

Parsley

Lower body warmups etc, OH squats

Squats
60kg x10
80kg x6
100kg x5
120kg x1
140kg x1
150kg x1

all handy enough.

Walking lunges
45kg x22 steps
45kg x22 steps
45kg x22 steps
45kg x22 steps

Some ab pulldowns, and EX curls

Just preparing for another run at smolov starting tuesday...

Parsley

Rowing, in a boat
about 3 or 4k. twas lovely

Parsley

Smolov BMS W1 D1

Warmups n'all

Squats
60kg x8
80kg x5
90kg x3
105kg x9
105kg x9
105kg x9
105kg x9

LOADS of stretching and foam rolling. My glutes and hams were DOMS'd to bits going into the session cos of the walking lunges sunday and the rowing yesterday- both done with no stretching/rolling after for some reason... anyway it wasn't too hard, made (unnecessarily) slightly harder by DOMS. Time to get a tennis ball to them glutes.

Also did that full squat for ten minutes thing after. felt weird after. that is all.

Parsley

Smolov W1 D2

Warmups blah blah blah

Squats
some sets, then
112.5kg x7
112.5kg x7
112.5kg x7
112.5kg x7
112.5kg x7

graaannnnddd.

itsallaboutheL

Bwaaahahahaha. i like it.

Parsley

itsallaboutheL wrote: »

Bwaaahahahaha. i like it.

thought it'd be good for a few more views... that type of thing seems to be all the rage on the internet these days.

cardio,shoot me

haha, were both doing the same weight for smolov, im just doing the 3 day