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

Hanley

Hanley wrote: »

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

Only I could take your achievement and make it about me, but it looks like I was right.

Also well done. Seriously. I'm glad ya hit it. I was in too much of a fouler earlier to communicate that properly...

the drifter

Hanley wrote: »

Only I could take your achievement and make it about me, but it looks like I was right.

Also well done. Seriously. I'm glad ya hit it. I was in too much of a fouler earlier to communicate that properly...

Thats ok...

i was going to give you credit for the structure of the rest of my training over the past few weeks. But i thought if i did your ego would swell and you might be up an lb on the scales in the morning and start freaking out!

:P

the drifter

A so-called 'switching' semi-mesocycle is now in order to let the body and mind recover before taking on the pre-competition cycle. With the exception of negative squats recommended once or twice a week, all lifts and exercises are now performed with maximum explosion. Series of various jumps and hops, deep squat jumps with a light barbell, etc. are on the Party approved list. So are leg presses with compensatory acceleration and similar drills. Exploding from the sticking point in the squat is another fine exercise for the switching period. "The motto of the switching program is speed, and speed again," explains S. Smolov. For a change of pace as much as anything else.

wtf?

Inspector Coptoor

Great work in the last few weeks.
*Cough* pr1ck *cough*

the drifter

Warmups
usuals + some oly lifting

Deadlifts
60x5
100x3
120x3
140x1
150x1
160x1
170x1
180x1--2xbw i may require this number in 7 weeks time :P
190xfail

Partial Squats
they were done from the jerk blocks from my sticking point
60x5
80x5
100x3
120x3
140x3x5
150x1
160x1

Bench
105x5x2

Floor wipers
40kgx10x3

Curls
some x some

Thoughts
I like cake.

the drifter

L

I was doing partials! pffft

note to self this is a negative squat

http://www.youtube.com/v/qqu7CTaZaqg

what % above 1rm does smolov call for anyone know?

itsallaboutheL

I fecking told you!

the drifter

it begins...

d'Oracle

What does?

Nice prowler btw.

Did you make yourself or did you get it made?

the drifter

Today

conditioning with His Fatness Mr'L

all pushes/sprints are 35 meters

warmups
empty prowler x3
+20kgx1

Main session
40kg+prowler
40kg keg
20kg bell

prowler push
15kbell swings
keg spring

repeat by 5

finisher

55kg prowler sprint.
10 keg clean and press
200m run

70kg prowler push

Thoughs

vom...but it beats a threadmill

vid to follow

itsallaboutheL

You pushed the 70kg aswell

the drifter

d'Oracle wrote: »

What does? Sunday mass

Nice prowler btw. thanks

Did you make yourself or did you get it made? its a mick k origional comes with the smell of awesomness on it...

See above

the drifter

http://www.youtube.com/watch?v=qVcpBf9mHhI

Vid from today....the cameraman is our very own Mr L....if you cant tell by the swearing

Red Cortina

Looks like a class training session there, love doing stuff like that too!
Haven't used the prowler myself in a training session myself in a while due to the sh!te weather we've been having:(

the drifter

I dont have enough weights to do negatives at home tomorrow

G86

the drifter wrote: »

I dont have enough weights to do negatives at home tomorrow

Just hang the weights off L instead...

brianthebard

the drifter wrote: »

I dont have enough weights to do negatives at home tomorrow

Just keep doing your partials so, the write up on the switching phase was pretty broad, I don't see the harm in doing what fits your set up.

the drifter

im 91kg.....9kg of eating would do an awful lot for my strenght....

the drifter

Warmups
Usuals

box squats
done to a bench cause ive no box
60x5
80x5
100x5
110x5
120x5

Negatives
140x1
150x1
165x1
ran out of weight

Bench
60x5
80x5
105x5x2

Inverted rows
done with rings
bwx10x4

Barbell curls
30x8x4

Hanging leg raises
bwx10x4

Some rotator cuff stuff

Thoughts
Done at home. Then new gym flooring rocks. Box squats were fine all nice and fast. Negatives are ghey i need more weight. Ill give em another lash the weekend. bench was fine. Id like to get 2 sessions in UL this to do some jumps. Next phase of smolov starts Monday. Looking at it....i may be testing next time in dublin if COH lets me ill be up there for the weekend when im due to test.

the drifter

Ill just leave this here....Starting next monday. No training last night or tonight as working too much.

Hanley

the drifter wrote: »

Warmups
Usuals

box squats
done to a bench cause ive no box
60x5
80x5
100x5
110x5
120x5

Negatives
140x1
150x1
165x1
ran out of weight

Bench
60x5
80x5
105x5x2

Inverted rows
done with rings
bwx10x4

Barbell curls
30x8x4

Hanging leg raises
bwx10x4

Some rotator cuff stuff

Thoughts
Done at home. Then new gym flooring rocks. Box squats were fine all nice and fast. Negatives are ghey i need more weight. Ill give em another lash the weekend. bench was fine. Id like to get 2 sessions in UL this to do some jumps. Next phase of smolov starts Monday. Looking at it....i may be testing next time in dublin if COH lets me ill be up there for the weekend when im due to test.

Were all gonna be in CFI at the Crossfit Total. you shuld test at it!!

itsallaboutheL

Hanley wrote: »

Were all gonna be in CFI at the Crossfit Total. you should test at it!!

Yeah i'll let you jump in on my warm ups :P

the drifter

no thanks lads...cheers anyways... ill prob test in Limerick that week...

the drifter

No trainng since monday as ive been hammered with on call. Well 17 min of jujitsu last night before i got called..

did 30 minutes of stretching and rollin tonight

Plan to hit UL tomorrow for a good session.

metamorphosis

If you fancy a 'cross training' session in UL tomorrow, I'm teaching a spin class upstairs at 12pm

the drifter

ULstudent wrote: »

If you fancy a 'cross training' session in UL tomorrow, I'm teaching a spin class upstairs at 12pm

jaysus no lad! its all about the SQUAT!

the drifter

Warmups
Usuals

Box squat 16in box
60x5
80x5
100x5
110x3
120x1
130x1
140x1
100x5
100x5


Bench
60x5
90x5
105x5x2


Log clean and press aka reckless.com
logx5
50x1
60x1
70x1
80x1
90x1-bw
95x1-all time log PB---whooot

Declined situps
bwx10x4

Hammer curls
24kgx8x4

Thoughts

Squats were savage ...my all time pb for a 16in box is 147x5 @ over 100kg bw... the 140 today felt really fast. Bench is still going fine...105 felt hard last saturday...felt grand today...benching 4x a week FTW. the log clean and press was soooo much fun....i just did them cause L was doing them..


providing the world doesnt end with these storms tomorrow ill be prowling...smolov next phase starts monday....bring it!

the drifter

tonight

Warmups

usuals
+
oh squat
jump oh squats
drop snatch

oh squats
bar x lots
30x5
40x5
45x5
50x5

Squats
60x5
80x5
100x3
117.5x4
132.5x3x4
132.5x5

Front squats
40x3
60x3
70x3
80x5x2

Bench
60x5
80x5
100x3
107.5x5x2

t-bar rows
40x8
50x8
60x8
70x8x2

Trab bar shrugs
120x10x4

Fat bar rev curls
bar+10kgx8x4

Cardio
15 min on the ark trainer.


thoughts
solid session. everything up. Cardio cause id like to hit 87.5kg soon again. smolov aint going to be easy.

Hanley

Smolov intense... NYOM!!

the drifter

Hanley wrote: »

Smolov intense... NYOM!!

agreed....its going too be epic...2xbw squat...here i come..