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

Parsley

brianthebard wrote: »

Sumos do pop up after the first couple of inches, you're not lifting close ot your max at the minute but when you do breaking off the ground will become harder.

I was thinking that, it'll be interesting to see when i get heavier on em.

I'm not gonna include the pullups and such i'm doing at home, doing 3 sets of various grips most days, around 10 reps.

Parsley

meant to train today, but due to gym's retarded opening hours and a hefty sleep in, i didn't...

Parsley

December 12th

Smolov W1 D3

Shoulder Activation

Bench
20kg x20
60kg x10
60kg x8
70kg x4
80kg x3

90kg
8x4

Face Pulls w/ scap retraction
Pin 20 x20
pin 40 x12
pin 40 x12
pin 40 x12
pin 40 x12
pin 50 x12 (no scap retraction)

Dumbell Rows
40kg bell x12 each side

Dips
BW 5x12

Dumbell Curls
12kg x25
18kg x10
14kg x10

Parsley

December 13th

Smolov W1 D4

Shoulder activation

Bench
20kg x20
60kg x10
70kg x5
75kg x3
80kg x3
85kg x3

95kg x3
95kg x3
95kg x3
95kg x3
95kg x2...
95kg x3
95kg x3
95kg x3
95kg x3
95kg x3

Squats
20kg x10
70kg x10
100kg x10
100kg x10

Bench was tough. i don't like the bench in the new gym, too low. even lower than the one in the old gym... not saying it's to blame for dodgyness of training quality but it can't be helping!

Squats, just keeping them ticking over. reps at weight PB too though.

Parsley

Tuesday 15th December

Smolov W2 D1

Shoulder Activation

Bench
20kg x20
50kg x10
60kg x10
70kg x6

85kg
6x6

Face Pulls
Plate 40 x12

Plate 50
5x12

Sumo Deadlift
60kg x10
80kg x5
100kg x2
120kg x2
140kg x2
160kg x2 PB by one rep

Today was more like it. Bench was much more solid and convincing than last week. Think i've found a good setup for myself, was in a groove from set number one.

Deadlifts, was just in the mood for heavy lifting all day. The first rep at 160kg flew up, the second rep was fugly. got pulled forward a bit, but managed it and the bar still went up faster than when i got it for 1 rep conventional the other week. If I'd done a single at 160 i probably would've had enough in the tank for 165kg or maybe 170kg. No more of that for a while though, we'll see what I get at the single lifts.

Parsley

December 16th

Smolov W2 D2

Shoulder Activation

Bench
20kg x20
40kg x10
60kg x10
70kg x5

87.5kg
7x5

Dumbbell Rows
20kg x20

30kg
3x15

One Arm Cable Curls
Plate 20 3x12

Bench was solid again today. Happy enough with it.

Parsley

Drunken jog home from town
15 mins

Drunken pullups on streetlight poles
BW 4x8

Parsley

probly shouldn't have taken 5 days off to go drinking, but sher....

December 22nd

Smolov W2 D3

Shoulder Activation

Bench
30kg x20
50kg x10
60kg x10
70kg x8
80kg x6

93.5kg
8x4

Power Cleans
35kg x not sure...
55kg x a few

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

Will throw up a vid of the 170kg DL and 35kg cleans, once i find the cable for my camera!

Parsley

Cleans:

https://www.youtube.com/watch?v=Q0DQ27cobA4

DL:

https://www.youtube.com/watch?v=Ix5hCNTkD0A

Parsley

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?

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?