Time to get serious!

RidleyRider

johnfaul wrote: »

Why don't you do simple linear progression ?
Is smolov not for advanced lifters not saying it won't work but there may be faster ways to do things.
I do an upper lower after doing a full 3xweekly full body routine for 6 months

Smolov is something I always wanted to give a shot. I'm hoping it'll put me into the advanced lifter category.

I accept you're right but it's just one of those things I'd like to do.

RidleyRider

Mon 16th December:

Loads of rolling/stretching/hockey balling.

Squats:

50kg x 2 x 5
70kg x 2 x 3
80kg x 3
100kg x 1
117.5kg x 1 PR

That flew up. 122.5kg is there but I'm happy for the time being.

Floor Press:

50kg x 8
70kg x 5
75kg x 3
80kg x 2
85kg x 1
90kg x 1
95kg x 1

Pull Ups

5 x 5

Core Work:

Ab wheel rollouts 3 x 15
Hanging leg raises- 3 x 15

Alf Veedersane

Nice work. What was the squat PR before today?

RidleyRider

Alf Veedersane wrote: »

Nice work. What was the squat PR before today?

110kg was previous. I think that was high though. This was good and low though because I had the racks set up where my ass would have to go lower to be a legit PR:)

Alf Veedersane

No messing about with 2.5kg increases, wha'!

RidleyRider

Alf Veedersane wrote: »

No messing about with 2.5kg increases, wha'!

Dam straight bro!

RidleyRider

Thursday 19th December

Squats

20kg x 5
40kg x 5
60kg x 2 x 3
70kg x 3
80kg x 3
90kg x 2
100kg x 2
110kg x 1- Flew up.
120kg x f

Extremely disappointed to fail that. Leaned too far forward and there was no way of getting it back. 2 plate squat would have been awesome!

Leg Press

170 x 10
270 x 8
370 x 2 x 6

Paused Bench

Bar x 10
40kg x 5
50kg x 2 x 5
60kg x 3
70kg x 3
75kg x 3
80kg x 3

60kg x 3 x 6

Pull Ups & Tri Pushdowns

Pulls: 5 x 6
Pushdowns: 50 x 5 x 10

Leg Raises

5 x 15

Alf Veedersane

RidleyRider wrote: »

Thursday 19th December

Squats

20kg x 5
40kg x 5
60kg x 2 x 3
70kg x 3
80kg x 3
90kg x 2
100kg x 2
110kg x 1- Flew up.
120kg x f

Extremely disappointed to fail that. Leaned too far forward and there was no way of getting it back. 2 plate squat would have been awesome!

Eh, a plate is 20kg. You're not taking my two-plate squat from me!

RidleyRider

Alf Veedersane wrote: »

Eh, a plate is 20kg. You're not taking my two-plate squat from me!

Haha apologies:P in my gym we only have 2 20kg plates and 4 25kg plates so that's a 2 plate squat for me:P

RidleyRider

I've been back and forth PM'ing Alf for a bit and the topic of me creating a new log came up. He advised against it and I now agree.

I think I've grown up a lot the past year regarding training. I was pig headed, ignorant and not willing to listen, I think it's changed. My goals when I started this log were unrealistic in the time scale I'd given myself. For the year as a whole? Definitely- if I trained smarter.

I'm going to leave this log as is, as a reminder to me in years to come when I'm (hopefully) well established and successful in the fitness industry of where I came from and probably laugh:pac:

So, 2014 goals?

1. Train smart.
2. 165kg+ squat and 110kg bench.
3. Be open minded to training techniques/programming.

There they are, game on!

RidleyRider

Don't you just love Christmas!

JJayoo

Was chatting to Santa last night, he has a 850kg Raw bench.

RidleyRider

JJayoo wrote: »

Was chatting to Santa last night, he has a 850kg Raw bench.

He really turns on the beast mode when he has too!

JJayoo

And normally he doesn't Barbell bench, he usually uses reindeer as Dumbbells.

RidleyRider

JJayoo wrote: »

And normally he doesn't Barbell bench, he usually uses reindeer as Dumbbells.

Rumour has it he doesn't train legs, but you don't hear that from me;)

A_Sober_Paddy

RidleyRider wrote: »

Rumour has it he doesn't train legs, but you don't hear that from me;)

RidleyRider

Tonight

Squat

Bar x 10
40kg x 5
60kg x 2 x 5
70kg x 3
90kg x 3 x 3

Deadlift

70kg x 2 x 5
100kg x 5
120kg x 3 x 3
140kg x 2

Heaviest double I've pulled in a while.

Pull Ups

BW x 5 x 8

This was sweet.

Isolation stuffs.

That wraps up 2013. A mixed year to say the least but it think 2014 will be fcuking awesome now Ive gained some more knowledge.

Ordered a few bits to go along with my new Oly shoes so all is well in my world:)

Happy New Year!

RidleyRider

The last week has been a combination of being flat out at work which has now caused me to miss January's PT course because I've been kept on, ****:pac: anyway, the extra money won't do any harm.

I've trained twice since last logging. The highlight being a BW+10kg x 5 pull up.

RidleyRider

I think I'll only get to the gym twice a week till Feb when I'm in Elite daily. I've worked out something to keep me going though.

Today:

Squats:

65kg x 10
75kg x 8
85kg x 6
90kg x 4

Front Squats:

50kg x 5
55kg x 3 x 5

Bench Press:

Bar x 20
50kg x 3 x 12
70kg x 2 x 3

Paused Max Rep:

60kg x 8

Pull Ups

BW x 5 x 6

Core work.

My 24kg kettlebell came today too:)

RidleyRider

Wednesday January 8th

Trapbar Deadlift

70kg x 10
100kg x 5
120kg x 5
140kg x 1
160kg x 1

170kg x 3 Great PR there.

Squats:

65kg x 10
75 x 2 x 8
85 x 8

Front Squats:

50kg x 5
55kg x 4 x 5

Pull Ups:

5 x 5

Tricep work.

RidleyRider

Why is it always something that is so obvious that you never notice? I had a bit of back pain today and something that never struck me was an anterior pelvic tilt. It's quite bad at this stage. I'll be doing quite a bit to fix this lordosis so I can keep lifting heavy.

Mellor

RidleyRider wrote: »

So, 2014 goals?

1. Train smart.
2. 165kg+ squat and 110kg bench.
3. Be open minded to training techniques/programming.

There they are, game on!

Deadlift goals?

RidleyRider

Mellor wrote: »

Deadlift goals?

Just to have a year lifting with proper form. A 200kg lift would be nice but I'm not overly concerned.

RidleyRider

Friday 10th January

KB Swings

24kg- 45secs on/45secs off

KB Press

24kg- 5 x 5

Pull Ups

7 x 5

RidleyRider

Monday 13th Jan

Tired, under fed, meh.

Squats

Bar x 10
40kg x 2 x 5

65kg x 10
72kg x 8
77kg x 6
85kg x 6
90kg x 6 All reps were easy. This set was a recent PR.

Front Squats

50kg x 5
55kg x 5
60kg x 2 x 5
70kg x 5 PR

Bench Press

Bar x 10
40kg x 2 x 5

70kg x 2 x 3
50kg x 3 x 10

Pauses Max Rep

60kg x 9

Other stuffs...


Liking this cycle but I was wrecked going in. Few rep PRs there too.

RidleyRider

All that's going to be in here for the next while is rehab stuff. Involved in an accident today and neither by back, leg or neck are up to anything for the foreseeable.

johnfaul

RidleyRider wrote: »

All that's going to be in here for the next while is rehab stuff. Involved in an accident today and neither by back, leg or neck are up to anything for the foreseeable.

Jeez hope your not too badly hurt, car accident was it?

RidleyRider

johnfaul wrote: »

Jeez hope your not too badly hurt, car accident was it?

A tyre blew off of a van across into my lane. Really under estimate the damage something so small could do.

Drugged to the eye balls for the next week.

JJayoo

Sorry to hear that dude.

Alf Veedersane

I know that feeling! Probably a bit tight in the chest from the seatbelt as well, no doubt. Speedy recovery, dude.