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

itsallaboutheL · 06-10-2009 1:25am

Parsley wrote: »

October 5th

Russian Power Cycle Week 4 Day 1

Had pinkies on rings the last two sets today, was wider than usual.

How did the grip feel?? i told ya to move it out more, you've long ass arms like

Parsley · 06-10-2009 2:19pm

itsallaboutheL wrote: »

How did the grip feel?? i told ya to move it out more, you've long ass arms like

hard to tell, cos my shoulder was actin the c*nt a bit. I'll keep it goin a bit longer and see.

Parsley · 09-10-2009 7:05pm

October 8th

Russian Week 4 Day 2

Deadlifts
60kg x12
80kg x5
100kg x10

120kg x6
120kg x6
120kg x6
120kg x6
120kg x6
120kg x6

45 degree Hypers
w/10kg x15
w/10kg x15
w/10kg x15 (done before DLs)

One Arm DB Shoulder Press
16kg bells x12
20kg bells x10
20kg bells x10
20kg bells x10

Incline Barbell Crunches (Stolen from podge/kevpants)

20kg x12
20kg x10
20kg x10
20kg x10

Deadlifts were tiring. Back is a bit dodge after em but it's not bad.

Much prefer doing one-arm DB presses, totally different feel.

Barbell crunches were great, gonna stick them into a lot more workouts.

Parsley · 13-10-2009 1:04am

October 12th

Russian Cycle Week 4 Day 3 (kind of)

Dynamic Warm Up Thing

Squats
20kg x10
60kg x5
70kg x5
80kg x5

95kg x5
95kg x5
95kg x5

Stopped here for a few reasons. I was up till 5am in a recording studio. Had a 5 hour long lab session today. Ate barely anything. Was wrecked. Back was acting up. Feeling like general crap. Might restart week 4 next week or something.

Parsley · 16-10-2009 5:05am

October 15th

Russian Power Cycle Week 5 Day 2

Power Cleans
40kg x10
60kg x5

Deadlifts
60kg x8
80kg x5
100kg x5

130kg x5
130kg x5
130kg x5
130kg x5
130kg x5

Deadlifts are still on track, gonna be a week further ahead on em than squats and bench now...

Parsley · 19-10-2009 11:28pm

October 19th

Russian Cycle Week 5 Day 1

Bench
20kg x20
60kg x10
75kg x5

90kg x5
90kg x5
90kg x5
90kg x5
90kg x5

ALL I had time for. Had a wider grip again today, felt good and strong.

Inspector Coptoor · 19-10-2009 11:30pm

what's the name of this russian cycle?
it looks a bit like Smolov.

I;m about to start Smolov Jr in the bench and deadlift. not gonna be nice

Parsley · 19-10-2009 11:37pm

Liam Henners257 wrote: »

what's the name of this russian cycle?
it looks a bit like Smolov.

I;m about to start Smolov Jr in the bench and deadlift. not gonna be nice

As far as i know that's what it's called. I got it from itsallaboutheL, who got it from the drifter, who i think got it from hanley. I've no idea what smolov's like!

itsallaboutheL · 20-10-2009 1:35am

Liam Henners257 wrote: »

what's the name of this russian cycle?
it looks a bit like Smolov.

I;m about to start Smolov Jr in the bench and deadlift. not gonna be nice

man that is going to be disgusting!! I havemy doubts as to wether you can run them both concurrently with the same results you'd get if you ran them seperately.

Parsley · 20-10-2009 9:12pm

October 20th

Hill Runs

10 mins warmup

Run 1- 1:18
Run 2- 1:15
Run 3- 1:32

10 mins home

F*cking ridiculous how unfit I've gotten. Was planning on doing the hill 3 times (usually takes about 4 mins) but I only made it to about halfway before dying. First time running in 6 months though so this right here is rock bottom and I'm working my fitness back up from now on. I'm thinking twice a week, one day half the hill, the other day the full hill but pace myself better.

Parsley · 21-10-2009 10:15pm

October 21st

Russian Power Cycle Week 6 Day 2

Power Cleans
20kg x8
60kg x5

Deadlifts
60kg x5
80kg x5
100kg x5

135kg x4
135kg x4
135kg x4
135kg x4

Upright Rows
20kg x15
40kg x10
40kg x10
40kg x10
40kg x10

Deadlifts were good and strong. This power cycle is really tiring, after the main set I have barely enough energy to do one or two assistance exercises... maybe when i get my general cardio fitness back it'll improve!

Parsley · 25-10-2009 6:50pm

Last Friday

Russian Cycle... can't remember

Squats
20kg x10
60kg x10 (front)
70kg x5
80kg x5

100kg x5
100kg x5
100kg x5
100kg x5
100kg x5

Bench
20kg x15
60kg x10
85kg x1...
20kg x10
60kg x10 (barely)

Left shoulder is seriously wankered when benching. Something in my rotator cuff i'd say... the bottom half of the ROM is where it's sore, especially on the way up.

Also my left knee is gone all gimpy. It was grand until yesterday, don't know what happened to it.

Parsley · 28-10-2009 1:00am

October 27th

Russian Power Cycle Week 6 Day 1

Diesel Crew Shoulder Warmup
4kg bells, done twice

Bench
20kg x20
60kg x10
70kg x5
80kg x5

95kg x4
95kg x4
95kg x4
95kg x4

Tate Presses
14kg bells 5x10

Leg Extensions
60kg 2x15, trying to get a feel for how my knee was

Squats
20kg x1 :pac:

A couple lunges

Good news, shoulder was absolutely grand benching once i done the DC warmup. I always say I'm going to keep doing it but I mean it this time. Might work in that shoulder rehab routine thing they have too if i can find time.

Bad news, my knee's wankered. Don't know what I did to it at all. Hurts a bit sometimes when i walk, sometimes worse when i go up stairs, sometimes when it's left bent or straight too long... hopefully i'll manage deadlifts tomorrow and see a physio at the weekend if it doesn't sort itself out.

Parsley · 30-10-2009 2:26pm

October 29th

Russian Cycle Week 7 Day 2

Deadlifts
60kg x5
80kg x5
100kg x5
120kg x3

140kg x3
140kg x3
140kg x3

All I had time for, all i needed to do really though. Getting tougher even though the volume's going down.

Had a ****ing unreal night out, got wrecked, set a PR for women scored in a night but by **** i'm paying for it now! :pac:

cardio,shoot me · 30-10-2009 9:23pm

Parsley wrote: »

Had a ****ing unreal night out, got wrecked, set a PR for women scored in a night

1 ?

Parsley · 31-10-2009 1:05am

cardio,shoot me wrote: »

1 ?

i was expecting a smart comment from the older lads but not you

brianthebard · 31-10-2009 1:35am

We want stories parsley!

Parsley · 31-10-2009 1:45am

I have never been asked to jump into so many photos in my life, nor have i had my nipples and arse so thoroughly abused by strangers in a nightclub...

brianthebard · 31-10-2009 1:51am

jeez your left nip looks red raw!What are you supposed to be??

Parsley · 31-10-2009 2:08am

brianthebard wrote: »

jeez your left nip looks red raw!What are you supposed to be??

Never seen 300?!?!

My friend did the same thing so i didn't look like a total eejit!

brianthebard · 31-10-2009 3:27am

i didn't know they had crunchy nut corn flakes in the movie!

Parsley · 31-10-2009 3:31am

improvised shield :pac:

cardio,shoot me · 31-10-2009 10:05am

thats an epic costume! the shield is perfect

Parsley · 31-10-2009 5:41pm

October 31st - Hallow's Eve :pac:

Russian Cycle Week Something Day 3

Squats
30kg x10 (front)
70kg x5
90kg x5

110kg x4
110kg x4
110kg x4
110kg x4

Bench
60kg x10
70kg x5

85kg x6
85kg x6

Pendlay Rows
70kg x8
70kg x8
70kg x8

Machine Preacher Curls
5th pin x8
5th pin x8
5th pin x8
5th pin x8

Decline Barbell Crunches
25kg x10
25kg x10
25kg x10

Squats - was supposed to be 105kg but said **** it. threw on 110 no bother. could've done it for 6x6 i'd say, was on great form today. quite deep too.

Bench was grand.

Curlz were pump-tastic for tonight!!! :pac:

itsallaboutheL · 31-10-2009 7:37pm

Stop getting big it's annoying.

ghey:cool:

Parsley · 01-11-2009 3:32pm

your back alright to get back to some training tomorrow?

Parsley · 01-11-2009 4:35pm

and also can anyone suggest assistance exercises for squats and deads? i know i should be doing something for them but i don't really know what. stiff legs, good mornings... any input appreciated!

brianthebard · 01-11-2009 4:56pm

pulldown abs, pull throughs, stiff legs and gm's as you say, lunge variations, front squats, db/bb rows, glute bridges, glute ham raises, speed pulls...I'm sure there's plenty more. Is there something specific you want to target or just want assistance ideas in general? Personally I love pull throughs.

Parsley · 01-11-2009 5:09pm

well i know the sorts or exercises i should be doing, but i'm not sure as to which ones do what exactly, which ones i should do on squat day and which to do on DL day. what're pull throughs? i've tried pulldown abs but i just can't do them... not fat enough!

brianthebard · 01-11-2009 5:25pm

I take offense at the fat comment! (not really.;) ) Put a dumbbell or plate on your feet to keep you weighed down when you try the pulldowns. You can experiment with the assistance to see what you like, most of those exercises I listed should help both lifts, except perhaps the rows which are for the upper back to help your dead. I think pull thrus and lunges would go well with deadlift, and good mornings and front squats could go on the squat day. Any of them can be done on either day though, that's up to you. As for what they are for;
pulldowns - abs (obv)
pull thrus - abs, glutes and hams, hips (dunno exact muscles). Helps push your glutes through in the squat/dead.
stiff legs- hams, glutes.
gm's- same, plus back/erectors, esp if arched.
lunges- quads or hams/glutes, depending on stance (short step-quads, longer-other muscles)
front squats- mainly quads (lunges and f.s are good for stability as well imo)
rows- upper back/lats, helps top half of the deadlift pull I think.
glute stuff-obv. enough, bridges will help the push through as well imo.
speed pulls- for speed off the floor.

I think that's mostly accurate but open to correction.

video of pull thrus; http://www.youtube.com/watch?v=S9srrE2-oM4

I sit back in them a bit more (least I think I do!) and use a sumo/wider stance cause that's how I deadlift.

Hope that helps.

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

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