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

the drifter

G86 wrote: »

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:

im too wrecked to get that :P

the drifter

Deadlift
60x5
100x3
120x1
140x1
150x1
170x1
185x1
190x1

Push press
40x5
50x3
60x1
80x1
90xfail
90x1
100x1

chins and abs
mewh

Thoughts

right thats that done...everything tested bar the squat....time to rest for the big test

the drifter

Tonight

sandbag lifts to shoulder
10 ( 5 a side)
Shoulder to shoulder push press
10
Zercher squats
10
kbell swings
10

Round 1: 1:56
Round 2: 1:24
Round 3: 1:09
Round 4: 1:01
Round 5: 0:56

Thoughts

Well that was pointless...im on call got called 3 times...gave up...still nice to play around with the sandbag...also cut some timber shoes for my prowler..going to get the stuff to fix them on tomorrow so i can use it on my tarmac without doing too much damage...

the drifter

front swingsx 10 per side
side swingsx 10 per side

hamstring stretch
quad stretch
figure 4 glute stretch
adductor stretch
Goblet squats
adductor stretch


all held for 20 seconds and repeated x2


Dislocations x 20
band pull apartsx20
Some weird shouder thingi was shown in ul x8 a side

Rolling

Quads
IT bands
Calves
Hamstrings

Then followed this for upper body

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

the drifter

90kg on the scales this morning! boom!

the drifter

Squat test

60x5
80x3
100x1
120x1
140x1
160x1
170x1
177.5x1---all time PB
182.5x1-fail
180x1-fail


Thoughts

mixed...i siked myself out of the 182.5 and the 180...i failed on the way down ffs.. the 160 was handy out...the 170 was slow the 177.5 was a grinder as i lost all technique...L said i went down like i was in double ply gear....

Still 5kg pb at 15kg less bw is ok i guess there is more there if i just coped the **** on to myself

on smolov...anyone who doesnt get strong off it should just hand there balls in to the nearest charity shop because smolov is awesome..

ill be starting a 12 week cycle next week focusing on deadlift and bench...but ill be squatting 2x a week starting at 70% of 1rm 2 sets of 5 and working up 2.5kg a week...aiming at 155-160 x5x2 at the end...im also going to switch to low bar again and work on it..

the drifter

afterthought....i need some serious work on my core strenght

d'Oracle

Good Work.

Inspector Coptoor

Nice squatting.

the drifter

im actually sitting here laughing at how much i fooked up those last 2 attempts............

Hanley

the drifter wrote: »

im actually sitting here laughing at how much i fooked up those last 2 attempts............

New rule.

NEVER take a jump smaller than 5kg on your squat or DL when attempting maxes.

NEVER listen to a weightlifter on it. If you're good for 182, jump to 182. Don't stop half way. You wouldn't quick mid-****, don't do it mid ramp up.

ALWAYS listen to me when it comes to attempting lifts. Especially if I can see your bar speed.

180+ tomorrow plz.

the drifter

Hanley wrote: »

New rule.

NEVER take a jump smaller than 5kg on your squat or DL when attempting maxes.

NEVER listen to a weightlifter on it. If you're good for 182, jump to 182. Don't stop half way. You wouldn't quick mid-****, don't do it mid ramp up.

ALWAYS listen to me when it comes to attempting lifts. Especially if I can see your bar speed.

180+ tomorrow plz.

if i am stupid enough to attempt it tomorrow it will be low bar....and ill need a kebab before hand

the drifter

today in Raw

bench
60x5
80x3
100x1
125x1
loose F6 shirt on
130x1
140x1
150x1
160x1
165xfailx2

Squat
low bar wide stance squats
60x5x3
80x3
100x1
120x1
140x1
160x1


Thoughts
i am much much happier with the squats...low bar is awesome...the 160 was pish...going to work on low bar for the next 12 week cycle and come back and own 180 plus

First time in a shirt in 2-3 years...its so loose on me its not funny..the 160 equals a PB so im happy...tempted to get a 44 katana and do the gpc come in febuary...

Big ups to mr Hanley for the shirted work and COH for supplying the weights

Hanley

Stop being ghey and get the shirt.

the drifter

Tonight

Few warmups

Bench
wide grip ( well for me)
barx5x2
70x5
90x3
110x1
120x1
110x3x2
100x5x2

Squat
low bar wider stance
barx5
70x5
100x3
110x1
120x1
135x5x2

good morings
40x5
60x5x2

Pull down abs
40kgx12x4

conditioning
20kg bag
Sandbag clean to shoulder x10 ( 5 a side)
10 sandbag zercher squats
10 sadbag push presses
10 20kg kbell clean and press ( 5 a side)
4.9995 rounds in 10 minutes ( fecking sand coming out of the bag on the last one)

skipping
min on minute off for 10 minutes

Thoughts
Grand session done at home..new 12 week cycle now focusing on deadlift. anything around 210 at the end and ill be happy..on the bench and squat im aiming for 140+ on the bench by the end of it. there is like and entire shoulder day a week in this cycle so hopefully ill see some carryover. im aiming to squat 160x5x2 low bar at the end of it.

I suck at skipping...but its simple and effective...sandbags rock.. if you havent got one get one...

the drifter

Prowling on grass

40kg 20m pushes 18 in 10 min

80kg 20 pulls x5

Stretching
Quads
Standing Hamstring
Lying Hamstring
Standing Adductor
Lying Adductor
Calves
Gablet Squats

Dislocations
Band pull aparts
Scap pushups

Rolling
Quats
IT bands
Hamstrings
calves
Lats- dear god!
Thorasic Spine Mobilization-actually quite nice

Attacked my upper back with a tennis ball

the drifter

Warmups
few stretches and dislocations

Strict Press
35x15
40x12
45x9
50x6
55x4

Seated MP
40x10x5

Skull crushers superseted with barbell curls
30kg x10x10

Rev grip pullups
4x4

Ab rollouts
30kgx8x4

Thoughts

Well i have found my least favourite day of this cycle....up 2.5kg on everything next week.

Hanley

The volume's just a prick.

the drifter

Hanley wrote: »

The volume's just a prick.

It is but if smolov thought me anything tis eat volume and **** success

the drifter

jujitsu

1hr 45 min

man i needed this...id lost my lust for rolling...all back now though...

the drifter

Tonight

Warmups
usuals + oh squats,jump oh squats ,snatch balance and full snatch

Power cleans
40x lots from hang position to try learn the lift

60x3x5 from the floor

Deadlift
100x3
120x1
140x1
165x1x8

Double overhand Barbell holds
100 count 30
110 count 30
120 count 30

RDL's
60x5
80x10x4

Dumbell bench
35kg x15x3

core
roll outs off 3 lifs x8x4

Thoughts
I totally got the numbers wrong here. All the 165,s were ugly. Re did the numbers there and week3 will see me coming at this again at 157.5. Next week has rack pulls from mid shin.Was happy enough with the power cleans as ive never really did them before. Happy with the holds too +5kg-10kg next week. RDL's were find not sure how to approach increases on them maybe 2.5kg per week. Dumbell press's were handy.

the drifter

Today


Squats
bar x 10
60x5
80x3
100x3
120x1
130x1
135x5x2

Pendally Rows
60x15
65x12
70x9
75x6
80x4


Tricep Pushdowns
110lbs x12
120lbsx12
140lbsx12
120lbsx8 into 100 x6


Neutral grip supported rows
35kgx10x4

Seated Dumbell Curls
10kgx12
12.5x12
15x12
12.5x8 into 10x6

Pulldown abs
100lbs x10x4

Thoughts
Squats were slow but felt solid...getting used to the low bar wider stance now. I suck ad pendallys big time.

the drifter

Stretching
Quads
Standing Hamstring
Lying Hamstring
Standing Adductor
Lying Adductor
Calves
Gablet Squat
Glute Stretch

Dislocations
Band pull aparts
Scap pushups

Rolling
Quats
IT bands
Hamstrings
calves
Lats- dear god!
Thorasic Spine Mobilization

Tennis ball on upper back.

itsallaboutheL

the drifter wrote: »

Stretching
Quads
Standing Hamstring
Lying Hamstring
Standing Adductor
Lying Adductor
Calves
Gablet Squat
Glute Stretch

Dislocations
Band pull aparts
Scap pushups

Rolling
Quats
IT bands
Hamstrings
calves
Lats- dear god!
Thorasic Spine Mobilization

Tennis ball on upper back.

And i'm not allowed log an hour of swimming?

You might aswell post your diet and general daily schedule aswell

Parsley

itsallaboutheL wrote: »

And i'm not allowed log an hour of swimming?

You might aswell post your diet and general daily schedule aswell

whales swim everywhere though...

the drifter

5 min warm up

20 min on the ark trainer 30 sec on 30 seconds off
incline 6 resistance 15


24 in box jumps x 10
20 kb swings x 10
pushups x 10
pull ups x 5

6 rounds in 7:57

I have 0 conditionng

the drifter

Tonight

Bench
bar x5
60x5
80x5
100x1
110x1
122.5x1
112.5x3
102.5x5

Squat
bar x 10
70x5
90x5
110x3
120x1
130x1
137.5x5x2


Good mornings
bar x 5
50x5
65x5x2

wheel rollouts
3 lids x12x4

Conditioning
ark trainer 30 seconds on 30 seconds off for 20 min resistance 15 incline 6

Thoughts
Bar path was a bit off on the bench. not going to worry about it we all have off nights. Squatted with the 25kg 8ft squat bar tonight..thre 7ft bars keep hitting the the rack when walking out. Really getting more comfortable with the wider stance low bar now.


Post work out meal of a snack box....just to make sure that conditioning had no affect on me.

itsallaboutheL

Bench was still solid as always, you were just inconsistant with where you touched.

the drifter

itsallaboutheL wrote: »

Bench was still solid as always, you were just inconsistant with where you touched.

i know...focus was a bit off...ill work on pulling it tighter...

the drifter

Stretching
Quads
Standing Hamstring
Lying Hamstring
Standing Adductor
Lying Adductor
Calves
Gablet Squat
Glute Stretch

Dislocations
Band pull aparts
Scap pushups


10 kb swings
10 clean and press
10 rows on the rings
10 pushups

5 rounds for time

my conditioning has gone so much this took over 10 minutes.....thats a discrace..

10 mins of skipping...


I need to sort my conditioning out...its so bad i dont even have the motivation to go to jitz anymore...

i blame smolov...