"Rise and Rise Again....Gillingham Deadlift"

the drifter

Warmups
usuals without rolling

OLY's

OH squat with jump
Snatch Balance
Full snatch
x lots

OH squats
20x5
30x3
40x3
50x1
60x1
70x1-fugly
70xfail-some tit in an reflective yellow top stepped onto the platform behind me and started doing kettle bell swings...i actually lost the plot with him...he enarly cried
70x1- P to the mother truckin B baby

Squats
60x5
80x5
105x9x4

Front squats
40x5
60x5
75x5x2

Bench
60x5
80x5
97.5x5x2

chest supported row
40kg x8x4

Trap bar shrugs
100kgx12x4

Fat bar rev curls
bar + 15kgx6x4

Thoughts

Up yours **** day in the office up yours. 12 hour no lunch....1 can of red bull one snickers + 400mg caffine...delighted with the 70kg overhead. actually delighted with everything..squats were grand front squats were grand..bench was fine..still doing the 5 second pause on the last rep.

itsallaboutheL

Quality.

the drifter

i was so tempted to just turn round and stone cold stunner the twat...just leave him lying there on the platform and walk away...

the drifter

jujitsu

Its striking month...got i love hitting things..

the drifter

Warm up

usual stretches and oly variations


Squat
60x5 80x5 100x5 112.5x7x5

Strict Press
40x3
60x3
67.5x5x2


Bench
60x5
80x5
97.5x5x2

Rev Hypers
bwx8
+10kg x8x2
+12.5kgx6x2

Floor wipers
40kgx10x4

Lucky dip curls
whatever whas handy...curl it

ezy curl bar preacher curls
bar+25kgx6x2
hammer curls 18kgx15x2
Fat fat bar curls bar+10kgx8

Thoughts tomorrow...i have free time....im gonna go sit on my ass for a while!

the drifter

Right...thoughts. Happy with everyting last nigth...im going to run one more week of the assistance exercises im doing and then switch them around ( 1 more week brings me to the end of the base cycle. ) I'm tempted to text my push press on the day im testing my squat max...

the drifter

Tonight

117.5x5x7

blah blah

were moving office today...so at 9 o clock i asked the boss can i go squat...as we have moved next door to UL...in squat and back to the office...im just happy i got the quick session in.

the drifter

Warm up
Usuals

Squats
60x5x2
80x3
100x3
110x1
120x3x10-belted up

Strict press
40x3
50x3
60x3
67.5x5x1
67.5x3x1

Bench
97.5x5x2

Fat bar double overhand holds
100kgx20sec pause x 6

Thoughts
Im just glad this week is over. Were in out offices at last...16 hour day yesterday. My training has been crap but at least i got smolov in. Ive had 0 recovery time though. Also ive maxed on the 5's on the strict press will either drop reps or change exercise next week

the drifter

Tonight

time leaving work 5:31 pm...wtf!

Warm up
usuals+ some rollin

OH Squats
30x3
40x3
50x3
60x1
70x1-fail
70x1-fail
70x1-get in there
75x1-PB


Squats
60x5
80x3
100x3
110x9x4-belted

you can take it that my top sets willbe belted from here on it...


Front squats
40x3
60x3
77.5x5x2

Bench
60x5
80x5
100x5x2

chest supported row
40x8x2
50x6x2

Trap bar shrugs
100kg 4 sets of lots

Standing fat handle preacher dumbell curls
12kg bellsx15--needs more weight
18kg bellsx8x4

Thoughts
Awesomeness...OH squats are where its at really....the 75 was grand...ill blitz my 80kg target soon..ill aim to close in on BW then. Back squats were grand...getting in some belted training...front's were again pish..bench was grand...7 second pause on the last rep of the last set just cause i can..

I wonder how long i can keep adding weight...also do i want to get up at 6:30am too do cardio?

the drifter

Tonight

warmups

Olympic lifts


coach present

dynamic oh squats
technique bar x3x3
+ 5kg x3
+10kgx3
20kg bar x3

Snatch balance
technique bar x3x3
+ 5kg x3
+10kgx3

Full snatch

technique barx 3
+5kgx2
+10kgx1x5

Squats
some form of war up reps
117.5x7x5

Push press
40x3
60x3
80x3-reps pb
90x1--stupidly fast
100xfailx3

Bench
60x5
90x5
100x5x2

Thoughts
I like Olympic lifting....its fun..a different one of the lads corrected my push press technique...90 was piss...im hoping to rep it on saturday...the 100 was more confidence and technique than anything else..ill get it... the bench was grand...oh ya erm the squats...grand too...going to be testing this day week...hoping for 150kg plus...

i really really need too start doing cardio....

Hanley

What's "OLY" stand for?!

d'Oracle

Hanley wrote: »

What's "OLY" stand for?!

Stoopid......

Hanley

d'Oracle wrote: »

Stoopid......

That's "ollie", you sap :D

the drifter

the two of ye get out of my log....seriously...

itsallaboutheL

he's just going to delete all ye're posts again

itsallaboutheL

the drifter

Warmps and strecthing
the normals

Olympic lifts
dynamic oh squats
snatch balance
worked up too 15x3 on these

snatch worked up to the 20kg bar

Squat
60x5
80x5
100x3
120x1
122.5x5x7

Front squats
40x3
60x3
70x3
77.5x5x2

Bench
60x5x2
80x5
100x5x2

Seated row
150lbsx8x4

ab wheel + hammer curls
curls hat the fatz grip on the bells
12 rolls outs + 10 curls x 4

the drifter

warm ups and mobility
usuals

Push press
40x3
60x3
70x3
80x3
90x2-pb for reps
95-1-pb
100x1-p to the mother trucking b

squats
60x5
80x5
100x3
120x1
130x3x10

bench
60x5
80x5
100x5x2

grip stuff
lots

floor wipers+rev fat bar curls
40kg wipers and 27kg curls
10 + 8 for 4 sets

the drifter

oh ya smolov base finished...predictions on a postcard

Parsley

150-155...

Parsley

actually, i'm gonna say 160... i did my last session at 130 10x3 the first time i did smolov and hit 160.

Hanley

First time you mentioned it to me I said 155-160. I stand by that.

the drifter

Warmups

OH squats
30x3
40x3
50x3
60x1
70xfail
70x1
80xfailx2
80xouch...ah crap thats not good

Front squats
40x5
60x5
80x1
90x1
100x1
110x1-pb
115x1-pb



Bench
102.5x5x2

Chest supported rows
40kgx8x4

Trap bar shrugs
100x10
120x10x3

Cardio
15 min ark trainer

Thoughts
Really Really wasnt feeling this today but looking back on it now it aint that bad. the oh squats were ghey...im going to stop going heavy now and go for reps to get more used to the bar position. Front sq was handy... id copped onto myself by then. there is another 10kg there at least. bench was fine...rows were grand didnt go heavier as something in my upper back was and still is vibrating...shrugs were handy...

Im also very fat so need to add more cardio.

Ill be testing my squat on wednesday as im on call the weekend and its hard to squat with a blackberry in on hand...

L has a serious good morning...

itsallaboutheL

the drifter wrote: »

L has a serious good morning...

They weren't that bad you bollox!!

the drifter

This am

Ark trainer 20 min

Bike 20 min

Foam rollin and stetchin

the drifter

jujitus

great session tonight...

most cardio done in one day since i done the half marathon

the drifter

Tonight

Warm ups
usuals x lots

Squat
60x5
80x3
100x1
120x1
130x1
140x1
150x1
155x1
160x1

Bench
60x5
80x5
100x1
110x1
120x1
130x1

One arm fat bar curls
lots x lots for the crack

Thoughts

....to follow

itsallaboutheL

Duuuuuude...

d'Oracle

the drifter wrote: »

One arm fat bar curls
lots x lots for the crack

They exchange crack for curls in your gym?

Also, well done.

the drifter

Thoughts

its been an awesome 5-6 weeks of training..

squat..well happy with the 160...my all time PB is 172.5kg i hope to smash that befrore xmas..smolov is brutal but by god its an effective program

Bench: Well i can still do 130 with minimal effort without really training bench. The weight up till now has been handy...i shall continue with the same poattern of 4x a week till the end of smolov leaving me at 115x5x2 which will be a PB and should point m towards 135-140

Deadlift: See next year :P

ill be backing off for the next week as ive a 10 day stint of on call coming up. Ill be taking 155 as my max for the next phase of smolvo. I was going too change the assistance but its working well so i may not. Maybe set new goals of 110kg push press 130kg front squat

Im also fat...i need to correct this :P