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

bigstar

Parsley wrote: »

December 23rd

Smolov W2 D4

Shoulder Activation

Bench
20kg x30-odd
60kg x10
70kg x8
80kg x5
90kg x3

97.5kg
10x3

Plate Loaded Row Thingy
5kg x25
10kg x15
15kg
4x12

Some Dumbell and Cable Curls

Bench: some of the reps towards the end were dodge, arse coming off the bench and what have you, but ah sher. Did what it took to get all the reps out.

Anyone have anything to say about form on the cleans or the DL?

theyre more upright row with a bit of a jump on some reps tbh. do less reps too. doubles or triples. the more reps the worse your form will get especially at heavy weights. your not really extending your hips and all the pull is with the arms. try just jumping without using the arms or racking you should notice the bar will just fly up on its own.

Parsley

December 24th

Training in sub-fucking-zero conditions

Cleans
35kg x a few

Squats
35kg x10, ass to grass
60kg x10
80kg x8
90kg x8
100kg x5
110kg x3
120kg x6
130kg x3
130kg x3

Leg Press
a rake of plates, 4x12

Overhead press
20kg x15
30kg x15
40kg x8
40kg x12
40kg x15
40kg x12

So. Cold. Might as well have been training outside...

Happy with the squats, deep enough. Nearly shat myself on the 4th rep at 120, didn't touch cloth though so i was grand :pac:

itsallaboutheL

You didn't train in the rowing club today?? You loon

Parsley

itsallaboutheL wrote: »

You didn't train in the rowing club today?? You loon

I did. had about 5 layers on. hat and all! Could barely warm up...

Parsley

Stephen's Day

Smolov W3 D1

Shoulder Activation

Bench
20kg x25
60kg x10
70kg x6
80kg x6
86kg
6x6

Dumbell Rows
20kg bells x20
32kg bells
3x15

Bench was solid to the max, setup was tight as fook.

Parsley

Dec 29th

Smolov W3 D2

Shoulder Activation

Bench
20kg x30
60kg x10
70kg x5
75kg x5
80kg x5

91kg
7x5

Seated Dumbell Cleans
12kg bells 3x10

Upright rows
30kg x15
30kg x15
30kg x20-something

And some machine preacher curls thrown in around the place.

Guhhh. Shouldn't have taken two full days off, if i'm gonna finish a decent run of smolov before the single lifts and have time for a deload. One more night of boozing on NYE then i'm cutting it for a while i'd say. Also, i'll be getting a hundred lids into my paw the 4th of jan so i'll buy some supplements.

brianthebard

Parsley wrote: »

Anyone have anything to say about form on the cleans or the DL?

Just my opinion but you appeared to put most of the strain on the hamstrings and back, with very little glute involvement. http://www.elitefts.com/documents/strong_deadlifts.htm this article will tell you a lot more about setting up your sumo than I can. Don't want to be all negative, you seem to have got the hang of the new stance really quickly and with a few adjustments I'm sure you'll be pulling even more very soon.

Parsley

brianthebard wrote: »

Just my opinion but you appeared to put most of the strain on the hamstrings and back, with very little glute involvement. http://www.elitefts.com/documents/strong_deadlifts.htm this article will tell you a lot more about setting up your sumo than I can. Don't want to be all negative, you seem to have got the hang of the new stance really quickly and with a few adjustments I'm sure you'll be pulling even more very soon.

Cheers. I'll try that out tomorrow!

Anyway, today, 30th December:

Shoulder Activation

Bench
20kg x30
60kg x10
70kg x4
80kg x4
85kg x4

96kg
8x4

Pullups
Bw 3x8

A fuckload of rowing motion exercises

This smolov lark's toughness is being compounded by a lack of energy and sleep lately. Getting sorted out now though!

Bench- Was fairly solid. Towards the end some of the reps started getting fairly slow, but were still steady. Some ass lifting in the last couple sets...

Tomorrow shall be some lower body work, DLs anyway. Maybe some squatting, or i might leave them till the day after.

Parsley

Parsley wrote: »

Sumo Deadlift
Worked up to 170kg x1, 10kg PB

Just realised, this was my first ever double bodyweight lift. milestone!

Inspector Coptoor

well done man.
Mielstone indeed.

Parsley

Guuuuhhhhhh. Wasted so much ****ing time over holidays partying, drinking, sleeping and not training. Just finished the 3rd week of Smolov, which actually took me 4 weeks. So i've missed an entire week, leading up to the single lifts and all. Pissed off about that but i'll put it behind me. new year's resolution: don't be a fucking waster.

Smolov W3 D4

Shoulder Activation

Bench
20kg x30
70kg x10 (no free 20kg plates)
80kg x5
85kg x3
90kg x3

100kg
10x3

Lat Pull Down
plate 35 x20
plate 45 x15
plate 55 3x12

Face Pulls
A ****ing ****load

Squats
20kg x20
60kg x20
60kg x10

Dumbell Curlzz
8kg x10
12kg x10
16kg 3x12
12kg x8
8kg x8

Parsley

Smolov W4 D1

Shoulder Activation

Dumbell Bench Warm up

Bench
60kg x10
70kg x6
80kg x6

87.5kg
6x6

That was it. gym was packed with noobs so i was hanging around for ages.

I'll do 50 pullups now at home...

Parsley

5th Jan - Some Cardio Job

Did some erg today. 6-7 mins warmup stroke buildup, 3 high tens, 3x 40-on 40-off, then 3x500m- 1.39, 1.40, 1.45. 2 mins rest. Last one was just painful. Surprised at how little i've gone backwards, but i suppose my increase in weight would balance a bit. Kept the rates under 30, usually 26-28.

itsallaboutheL

Parsley wrote: »

5th Jan - Some Cardio Job

Did some erd today. 6-7 mins warmup stroke buildup, 3 high tens, 3x 40-on 40-off, then 3x500m- 1.39, 1.40, 1.45. 2 mins rest. Last one was just painful. Surprised at how little i've gone backwards, but i suppose my increase in weight would balance a bit. Kept the rates under 30, usually 26-28.

Translation: " i sat on a concept 2 looking at the pretty lady in the grey sweat pants"

Parsley

itsallaboutheL wrote: »

Translation: " i sat on a concept 2 looking at the pretty lady in the grey sweat pants"

better than what you did, a ****load of curls, coming over between sets and sitting beside me so you could look at her too!

itsallaboutheL

Parsley wrote: »

better than what you did, a ****load of curls, coming over between sets and sitting beside me so you could look at her too!

i did not do a **** load of curls, rowing like, ffs

Parsley

itsallaboutheL wrote: »

i did not do a **** load of curls, rowing like, ffs

ah i just call everything you do curls.

Parsley

Smolov W4 D3

Shoulder Activation

Bench
20kg x30
50kg x10
60kg x8
70kg x5
80kg x4
90kg x4

97.5kg
8x4

A serious rake of one arm cable rows and facepulls

Parsley

Smolov W4 D4

Shoulder Activation

Bench
20kg x30
60kg x10
70kg x6
80kg x6
90kg x3
95kg x3

103.5kg
10x3

and outta there. had to get the bus back to cork. goodbye smolov. anywho, gonna max test the ole bench, squat and dead in the coming week, probly leave the bench till last. sending off my single lift entry and idfpa membership tomorrow too...

brianthebard

How's the sumos going for you?

Parsley

Well enough, my PB went up 10kg when i switched. haven't been squatting or deading much while on smolov, i'll be getting back into a groove with them before the single lifts though. Hopefully I'll be able to pull 180kg sumo at the comp.

Parsley

Today

C2 - 8 mins warmup, some high tens, then 10-20-20-10 x3. Rates around 30-33, splits around 1:33-1:36, sub 1:30 on a couple of the 10s. Happy enough.

Parsley

Jan 12th

Bird Dogs, 2x10 each side

Deadlifts
60kg x12
80kg x10
100kg x8
120kg x3
140kg x3
160kg x3 PB by one rep
170kg x0

Some Preacher Curlzz

Think my opener will be 165 at the single lifts. 170kg didn't get off the floor today, kinda tired myself out before it and my legs and back were fairly tired from yesterday. and i was hungry. and i was full of excuses :pac:

Parsley

Jan 17th

Shoulder Activation

Bench
20kg x30
60kg x10
70kg x6
80kg x6
85kg x6

90kg x2
95kg x2
100kg x2
110kg x1.5..
110kg x1.75.. (paused all these doubles)

Grrr. Pretty angry at myself. was going for a double at 110, both the first reps flew up, the second reps flew up and hit a brick wall about halfway up. It's my own fault for going out drinking FOUR times since i said last week that i woudn't go out drinking till after the single lifts.. think i defo would've gotten the double if i wasn't a little hungover too. new college timetable is taking its toll as well, really busy days and finding it hard to fit in time to eat enough! hopefully i'll stop being a feckwanker this week and get things together.

itsallaboutheL

Ya shoulda just called over and banged on the door!!

Parsley

How would that have helped me?!

And i should add that 110kg is a PB on bench...

Parsley

I don't feel like logging today :pac:

I did a double at 130kg on squats... suffice to say i've been totally messing up my prep for the comp by not really caring about it and not squatting for about 4 weeks. Rolled onto my toes on the first rep and nearly fell on my face but got it up, 2nd rep was one of the fugliest reps evar. not slow, just all over the shop. one thing was i was 110% sure on depth. was thinking about scratching the squat on saturday, but i've decided i'm not gonna shy away just cos i'm scared of doing badly

itsallaboutheL

Parsley wrote: »

I don't feel like logging today :pac:

I did a double at 130kg on squats... suffice to say i've been totally messing up my prep for the comp by not really caring about it and not squatting for about 4 weeks. Rolled onto my toes on the first rep and nearly fell on my face but got it up, 2nd rep was one of the fugliest reps evar. not slow, just all over the shop. one thing was i was 110% sure on depth. was thinking about scratching the squat on saturday, but i've decided i'm not gonna shy away just cos i'm scared of doing badly

Jesus man i thought they were 110kg squats that's why i was giving you stick.. i forgot about the 25kg plates.. good stuff

Parsley

itsallaboutheL wrote: »

Jesus man i thought they were 110kg squats that's why i was giving you stick.. i forgot about the 25kg plates.. good stuff

ya spanner :pac:

Parsley

IDFPA single lifts!

I had a feckin 2 and a half hour drive up so i wasn't the freshest!!

Squats were good-

125kg -3 whites
130kg -2 reds, racked too early!
135kg -3 whites

Definitely had a 140kg in me I'd say!

Bench, i feckin bombed. was nervey as **** for some reason, cns was a bit dodge after the squats-

105kg -3 whites
110kg -failed twice

Deadlift was good!

165kg -3 whites
170kg -3 whites
175kg -3 whites

5kg PBs on squat and deadlift!! annoyed with the bench tho cos i hit 110 for almost a double last week hungover!

Vid of the deadlift:

http://www.facebook.com/video/video.php?v=1243517222083&ref=mf

good to meet some peeps, cardio, podge, hanley, liam henners, think i was talking to a few others but didn't know who they were!!

corkcomp2

Thyme wrote: »

IDFPA single lifts!

I had a feckin 2 and a half hour drive up so i wasn't the freshest!!

Squats were good-

125kg -3 whites
130kg -2 reds, racked too early!
135kg -3 whites

Definitely had a 140kg in me I'd say!

Bench, i feckin bombed. was nervey as **** for some reason, cns was a bit dodge after the squats-

105kg -3 whites
110kg -failed twice

Deadlift was good!

165kg -3 whites
170kg -3 whites
175kg -3 whites

5kg PBs on squat and deadlift!! annoyed with the bench tho cos i hit 110 for almost a double last week hungover!

Vid of the deadlift:

http://www.facebook.com/video/video.php?v=1243517222083&ref=mf

good to meet some peeps, cardio, podge, hanley, liam henners, think i was talking to a few others but didn't know who they were!!

pretty decent lifts man, especially the deadlifts:) as for the username, ffs

brutusthebarber

Oh sh1t I didn't know you were Parsely, thought you were just some dude Cardio knew:D

Good job on the squats and deads. Your squats looked comfortable, you just gotta wait for those calls!!

As for the bench, your second attempt with 110, when you got a proper lift out, was a good bit better.

See you in March:P

itsallaboutheL

If the reason you havn't updated is the reason i think it is then i would like to state categorically that i hate you, you bastard!! :P

Parsley

itsallaboutheL wrote: »

If the reason you havn't updated is the reason i think it is then i would like to state categorically that i hate you, you bastard!! :P

no idea what you're on about!!! just had a couple burgers and about a kilo of spuds...

Anyway, GVT!

Shoulder Activation

Bench
20kg x30
60kg x10
60kg x10

70kg
10x10

Pendlays
60kg 10x10

Great session Every set got easier and easier on the bench, the first couple sets weren't great! Pendlays... Had to absolutely bomb through them cos the gym was closing, they were cleaning around me and L while we were finishing them. Was dying by the end!

Parsley

painfully unreal session:

Squats
20kg x15
60kg x10
80kg
10x10

Fun... can barely walk.

Parsley

Shoulder Activation

Standing Press
30kg x20
35kg x15

40kg
10x10 very last rep was a push press!

EZ bar curls
bar +30kg 3x15

French Press
Bar +20kg 3x15

My arms feel hyooooge...

Parsley

Shoulder Activation

Bench
20kg x30
60kg x10
65kg x10
70kg x10

75kg
10x10

Pendlay/Upright Rows
60kg
10x10

9th set on bench was 9-1, last set was 8-2. triceps were feeling a bit ugh from saturday.

Parsley

Squats
30kg x20 (front)
60kg x10
70kg x10

85kg
10x10

beltless and very deep.

My favourite shoulder press machine
6th or 7th plate 10x10 after some warmups

French Press
bar +25kg 3x15

EZ curls
bar + 30kg 3x15

fuuunnnn. squats felt great. and again my arms feel ginormous.

Parsley

Shoulder Activation

Bench
20kg x25
40kg x10
60kg x10
70kg x10

80kg
x10
x10
x10
x10
x10
x10
x7-3
x7
x6
x6

It's RAG week and i'm an absolute shell of a man right now...

Parsley

Still not recovered from thursday night...

Squats
30kg x10
60kg x10
70kg x10
80kg x10

90kg
8x10

Barbell Bench Rows
60kg 8x10

was caught for time and was supersetting them, another 2 sets would've been grand though i'd wager.

narwog81

just noticed the switch to GVT now, i've been thinking about it for a while, gonna watch this log and see how ya get on, might encourage me to give it a shot soon....

Parsley

narwog81 wrote: »

just noticed the switch to GVT now, i've been thinking about it for a while, gonna watch this log and see how ya get on, might encourage me to give it a shot soon....

it's not too bad if you don't mind crippling DOMS!

itsallaboutheL

Thyme wrote: »

it's not too bad if you don't mind crippling DOMS!

i.e not being able to walk down stairs for weeks!!

cardio,shoot me

Stairs are overrated...

Parsley

This Morning

Shoulder activation

OH Press
20kg x15
30kg x12

42.5kg
10x10

Tricep Pushdowns
Plate 18.75 3x15

One Arm Cable Curls
plate 8.75 3x15

mmmm, now off to college!

itsallaboutheL

Thyme wrote: »

This Morning

Shoulder activation

OH Press
20kg x15
30kg x12

42.5kg
10x10

Tricep Pushdowns
Plate 18.75 3x15

One Arm Cable Curls
plate 8.75 3x15

mmmm, now off to college!

Are you takin the piss??

Parsley

itsallaboutheL wrote: »

Are you takin the piss??

why would i be?!

itsallaboutheL

Thyme wrote: »

why would i be?!

What Thyme did you get up at?? :pac:

Parsley

itsallaboutheL wrote: »

What Thyme did you get up at?? :pac:

GTFO o'clock! :pac:

Parsley

Today

Warmups and sh*te

Bench
80kg 10x10

last set was 9-1. can't wait for L to update his log.. :pac: ....