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

itsallaboutheL

i wanna do it again

the drifter

ive decided at some stage in the near future id like to front squat 140kg...i reckon im good for 120-125 now...or will be in 4 weeks...

itsallaboutheL

the drifter wrote: »

ive decided at some stage in the near future id like to front squat 140kg...i reckon im good for 120-125 now...or will be in 4 weeks...

i'll do it for you on saturday if you like

the drifter

Jujitsu 1hr 30 min

chokes and escapes...fun times..

cardio,shoot me

the drifter wrote: »

Jujitsu 1hr 30 min

chokes and escapes...fun times..

not all fun in jj.

was rolling with a guy today who weighs 130kg+ , would put lesnar to shame, my ribs will never be the same...

the drifter

Tonight

Warmups
usuals + some snatches

Squats
60x5x2
80x5
95x3
105x4
125x4
140x3x3
132.5x5x2

Push press
40x3
50x1
60x1
75x5x2

bench
60x5
80x5
100x3
107.5x5x2

Rev hypers
+10kgx6x4

Ab rollouts
x12x4 off 3 lids

Hammer curls
20kgx8x4 with the fat handles

Cardio
Ark trainer 15 min

Thoughts

Ouch.

the drifter

Warmups

usuals
oh squats
jump oh squats
snatch balance
full snatch

squats
60x5
80x5
100x4
110x4
125x5x4

Front squats
40x3
60x3
70x1
80x5x2

chest supported row
40kgx8x4

Lat pulldowns
something xsomething


Ab roll outs
off 3 lids with ez curl bar +20kg

x8x4

ez bar curls
blahxlots

Thoughs

solid session. I hate curls...i have no interest in them.

the drifter

Push press
40x3
50x3
60x1
70x1
75x5x2

Bench
60x5
80x5
100x3
110x5x2

pushups
on knuckles
bwx10x4

Fat Bar rev curls
+10kgx8x4

Tricep pushdows
lots x lots

Rotaror cuff stuff + grip machine
lying dumbell extensions
muscle snatches etc

15kg on grip machine x6x4

Thoughts
Simple and effective session was simple and effective

the drifter

Warmups
usuals

Squat
60x5
80x5
95x4
110x4
125x4
140x3
140x4x2

Front squat
40x3
60x3
70x1
85x5x2-thought there was 82.5kg on the bar


OH squat
barx5
30x5
40x5
52.5x5

Bench
60x5
80x5
100x3
110x5x2

T-bar row
40x8
60x8
70x6x2

Trap bar shrugs
120x10x4

Ab rollouts
off 3 lids
x10x4

curls
bklah

Thoughts
Everything is coming together nicely. the 140's were solid tonight much better than last week. Front squats were fine. Bar position on the OH's was perfect. Bench was easy. Drifter 1 ManFlu 0

the drifter

Last night

Jujitsu 1hr 30 min

Tonight

Warmups
Usuals

Squat
60x5
80x5
100x3
120x3
132.5x3
140x3x3
150x3----get in there!


Push press
40x3
50x3
60x1
70x1
77.5x5x2

Bench
60x5
80x5
100x3
110x5x2

Rev hypers
+5kgx8
+10kgx8x3

45 degree hypers
BWxlots

Ab rollouts
off 3 lids x10x4

Hammer curls
20kg bells + fatz grips
x10x4

Cardio
ark trainer 15 min

Thoughts
140's were dacent on the squats 150's were slow but still fine. push press was grand steadily getting stronger...id like to do 90x5 in 4 weeks and 105-110 for one. Bench is still going fine. aim is 115x5x2 for a PB in 3 weeks. Assistance stuff was grand. Smolov rocks...i fail to see how someone couldnt get strong off it.

Hanley

All hail Smolov!!

THe push press is gonna keep coming up as your leg and core strength improves.

the drifter

Hanley wrote: »

All hail Smolov!!

THe push press is gonna keep coming up as your leg and core strength improves.

i am aware of this...so i shall not stop improving these :P

the drifter

Warmups
Usuals

Squat!
60x5
80x5
100x3
120x3
132.5x4
140x5x4

Front Squat
40x3
50x1
60x1
70x1
85x5x2

Bench
60x5
80x5
100x3
110x5x2

Chest supported row
40x8x1
50x8x3

Lat pulldowns
somethingxlots

ab rollouts
3 lids ez curl bar with 20kg
x10x4

chinups
x5x4

Thoughts

Grand...i Smolov

Been talking with Mr Hanley in my next 10 weeks after smolov...its going to involve lots of deadlifting and benching...id like 145-150 bench and 210-220 deadlift early next year...

the drifter

Yesterday

2.5 hr sparring sesssion

followed by

push press
barxlots
40x3
60x3
70x1
77.5x5x2

Bench
60x5
80x5
100x3
112.5x5x2

Thoughts
my shoulders are sore...the can STFU for the next 4 weeks...then they can have a break

the drifter

Today

Warmups
Usuals

Squat
60x5
80x5
95x4
110x4
125x4
140x5x5

Front Squat
60x3
70x1
80x2
87.5x5x2

OH Squat
barx3
30x3
40x3
50x3
57.5x5

Bench
60x5
80x5
100x3
112.5x5x2

Seated rowsin lbs
130x8
140x8
150x8
160x8

Trap bar shrugs
120x10x4

Ab rollouts
ab wheel off 3 lids
x10x4

Cardio
Ark trainer 15 min

Thoughts
Squats were grand...im 15kg lighter than the last time i squatted 140x5x5 and a comment was passed tonight on how much my technique has improved. So im happy.
Front squats were fine oh squats were fine. Bench the last rep on the 2nd 112.5 set was a grinder but i dont care...i was wrecked. its so close to PB numbers. 115x5x2 on saturday is a PB. everything else was meh.

the drifter

Last night

jujitsu

1 hr 3 min


2 things i learned....my conditioning sucks...i need to improve this....and fat guys were not meant to do flying armbars

the drifter

Tonight

Warmups
Usuals

Squats
60x5x2
80x3
90x3
110x3
125x3
132x1
150x3x2

Push Press
40x5
60x1
70x1
80x3
80x3-failed on 3rd rep

45 deg hypers
bwx8x2
some weighted bag x8x2

Rev hypers
bwx10
+5kgx8x4

Bench
60x5
80x5
100x3
112.5x5x2

ab rollouts
3 lids abb wheelx10x4

Hammer Curls
18kg bells+fat gripz

x8x4

Thoughts
Squats were ok...some reps ugly others perfect. So i failed on the push press...this was going to happen my shoulders are in bits...going to have to back off the volume coming to the end of smolov...

In the next 2 weeks i intend to test
1)push press
2) bench
3) front squat
4) back squat
5)deadlift--purely to see if the intense phase has increased it :P

my bw was 91.5kg this morning...making 87.5kg for the end of smolov aint happening..so i doubt a 2xbw squat is on the cards either..

Parsley

the drifter wrote: »

my bw was 91.5kg this morning...making 87.5kg for the end of smolov aint happening..so i doubt a 2xbw squat is on the cards either..

STFU and go do it!

the drifter

Tonight

Warmups

the norm

Squat
60x5x2
80x5
100x3
120x3
135x3
150x3x4

Front Squat
60x3
70x1
80x1
90x1

Bench
60x5
80x5
100x3
112.5x5x2

Shoulder Rehab
Stuff by lots


Thoughts

fecking great session. Squats felt really solid..delighted with them..its hard to think that its only 10kg of my current 1rm. Front squats were just for the sake of it. Bench was also solid

My old trainer was there and i was telling him my shoulders were at me and he had we doing all sorts of weird exercises and my shoulders felt great afterwards..

Looking forward to tomorrow and hopefully a bench PB of 115x5x2...ill prob test something else tomorrow too...depending on how reckless im feeling...maybe push press or front squat.

the drifter

afterthoughts: ive grown a serious belly...im still around 90kg but im on the bad side of it...im afraid to pick up my callipers..also going up stairs is becoming annoying...I need more conditioning work

the drifter

Today-Recklessnessssss

Push press
40x5
60x1
70x1
80x1
90x1
100x1
110xfailx3
105xfailx1

Front Squat
60x3
80x1
100x1
120x1
130x1-PB

Bench
60x5
80x3
100x3
115x5x2-PB
120x1
130x1-supre fast

Thoughts
Bit dissapointed to be honest with the push press...i should have taken 105 straight off and be done with it. I'll test again before xmas...but for now mu shoulders need a rest. Front squat PB was sweeeet. Happy with the bench the 115's were handy...the 130 felt so light and fast. Rested i should take 105 push press and 135 bench.

the drifter

Today

4k walk with the madra

some shoulder rehab stuff while L was squatting

5x20m sprints
1 min rest

repeat by 4

1 x 45m sprint

10 hill sprints


my shoudler actually feels fine thank god


In other news L squatted 200kg like it wasnt even there!

the drifter

Today

squat
70x5
100x5
110x3
135x4
140x5x5

Barbell rows
barx6
40x6
60x6
70x6
80x6
90x6

Barbell shrugs
70x5
100x10
110x10
120x10
130x10

Barbell curls
30kg x meh x meh

Thoughts

Last week of smolov

session done at home brought to you by " The black label society" , Paracetamol which does **** all for migrane, and jessie the dog.

the drifter

Today

some warmup

squat
70x5
90x5
110x3
125x3
140x3x4

thoughts

one more day!

Hanley

You have a jeep for the snow, and a home gym for when the jeep's no good.

You're a f*cking c*nt.

the drifter

Hanley wrote: »

You have a jeep for the snow, and a home gym for when the jeep's no good.

You're a f*cking c*nt.

:P

Tonight i came home and had a cup of tea while i squatted :P

Hanley

the drifter wrote: »

:P

Tonight i came home and had a cup of tea while i squatted :P

That's cos you're a w@nker.

Would you know I didn't get to train today?

d'Oracle

the drifter wrote: »

:P

Tonight i came home and had a cup of tea while i squatted :P

I would love to have a cup of tea between sets....

the drifter

THE FINAL DAY OF SMOLOV!!!

SQUAT
60x5
80x5
110x3
132.5x4
150x4x2
150x7

---

PB how are ya!

Bench
60x5
80x3
100x1
110x1
120x1
130x1
135x1
140xfail

curls+abs
stuff that dont matter now

Thoughts

smolov is great! the last 3 on the 150x7 were ugly but were still ATG squats. happy with the bench as i was wrecked! would love a crack of 140 rested and well fed. UL is really really really annoying me at the moment.

more later when the ringing in my ears stop

1rm predictions please?

G86

Well done!

p.s. you know when you're looking at your log, the page tab says 'abandon hope all ye who enter her'

Just thought I'd let you know:pac: