I-YAN BAAAAAAAARRRR, I-YAN BAR.

d'Oracle · 30-08-2010 7:29pm

This day 2 weeks, I will give smolov a stab.

Got some life stuff two weekends time which will may lead to missing the saturday session, so I will probably just keep what I'm doing this week maybe test maxes or something this week, maybe do the intro cycle.

Thats how I see it now anyway.
Unless my skittish mentalism gets in the way

Sangre · 30-08-2010 7:42pm

Hanley wrote: »

So what you're saying is.... you're weak, but you don't want to hit one lift particularly hard and make it not weak?!

Look at it this way, the best thing you can do is squat more. You'll deadlift more, you'll be capable of supporting more weight everywhere and you'll be more awesome for it.

Do Smolov, bench 3-4x a week using Dan John's one lift a day protocol, start around 70-75% 2x5, add 2.5kg a week for length of smolov, do some pendlay rows, some guns and some abs.

Use 140 as your starting max for Smolov, you'll squat 160+ at the end of the 3 week base cycle. Start with 65kg 2x5 on the bench and do it 4x a week, add 2.5kg a week during Smolov and you'll end up repping 90 x5's handy.

The other big advantage of doing the above is that you're exposing yourself to a ridiculous amount of volume in both lifts, so you'lll get very technically competent at them too, which will have a positive impact going forward.

Pretty much what I was planning on doing once my linear starts going nowhere. Well, either Smolov or Coan-philipi.

I really wouldn't bother doing 5/3/1 for just two months, you'd get nowhere imo.

Hanley · 30-08-2010 7:46pm

Sangre wrote: »

Pretty much what I was planning on doing once I'm linear starts going nowhere. Well, either Smolov or Coan-philipi.

I really wouldn't bother doing 5/3/1 for just two months, you'd get nowhere imo.

Coan-Philllipi couldn't be any more linear periodisation!!

Sangre · 30-08-2010 7:50pm

Meant finishing my linear workout and moving onto a lift specific programme.

d'Oracle · 31-08-2010 9:51pm

Testing times.......

lil' Foam roll
Warmup

Squat

20x2x5, 60x5, 80x4, 100x3, (belt on) 120x2, 130x1, 135x1, 140x1[PR]
142.5x1 PR
145xFx2

First fail was due to to my stance being too narrow.
Second was due to be being beaten by 145kg.

142.5kg....Fisher price, my first Squat 1rm.
Fun and games. Also fairly solid squatting, back felt nice, hips felt great.

Press

20x2x5, 30x5, 40x3, 50x2, 63.5(hur durr)x3
Dur?
65x1 PR
67.5xF
66x1 PR & 1RM

Sort of was going to do 3x5 but put the wrong weight on the bar and just decided to have a look at my 1RM for this too. I suspect that I might have actually been able to do that 67.5 rep but it would have taken aages, so I put it back.

Chins

2x5

Bleh.

For the sake of it,
BW: 104.3 after workout.

I am a heavy weight.:D
Pathetic.

itsallaboutheL · 31-08-2010 10:13pm

104.2 hahahahahahahahahahahaha

good stuff btw

Hanley · 31-08-2010 10:25pm

140 to 142.5...??

Duuuuude, c'mon!! 5kg jumps on the squat. You so woulda had 145 in ya!

d'Oracle · 31-08-2010 10:33pm

It was my first max test, had to screw something up.

Magic Eight Ball · 31-08-2010 10:48pm

Congrads on the PR's + Do smolov! I would if I could squat. :rolleyes:

Hanley · 31-08-2010 10:49pm

d'Oracle wrote: »

It was my first max test, had to screw something up.

Hahahha this is true. Good man on getting 3 plates tho. Nice feeling eh?

Pavel66 · 31-08-2010 11:22pm

Hanley wrote: »

Yeah you can do everything in 5/3/1 and not really get anywhere. Look at the experience of everyone here. No one's made big strides with it.

How could you James? :eek: :eek:

d'Oracle · 31-08-2010 11:24pm

Hanley wrote: »

Hahahha this is true. Good man on getting 3 plates tho. Nice feeling eh?

Beats the hell out of the endless stream of 3x5's.

Eight Ball:
I have done up the numbers, gonna do the 1st week of the Intro cycle next week and launch into it the main thing the week after. Don't fancy attending my good ladies 30th after my first 10x3 day.

d'Oracle · 02-09-2010 10:39pm

More testing Testing

Bench

20x2x5, 50x5, 60x3, 70x2 85x1, 87.5x1
90x1, 92.5xf (Unnecessary spotter touch)
92.5x1 PR 1RM 95xF

Grand. Little shakey on the heavier reps but happy enough. Kept everything tight.
I failed to communicate with my spotter for the first 92.5 rep and he caught it when it got slow. Second attempt was probably better anyway.

Deadlift

60x2x5, 90x5, 100x3, 120x2, 130x1, 140x1, 160xf, 150x1, 155x3xf

Failed the test.
Possibly overzealous warm up.
Possibly the 160 attempt.
Possibly fatigue from Tues.

Didn't feel good from the 90 set on, just was not getting the bar off the ground properly. Not setting my back properly. I couldn't even get the belt right. The last 155 was probably the best set up but went forward up my shins. Proper Lumbar extension (at least as proper as I can) was illuding me.

Now I will never be a solid deadlifter, my torso is probably too long, but that is no excuse. I guess I should be doing a lot of soft tissue and mobility stuff for my hips and hammers so I will see what I can do in a month or so.

Pendlay Rows

60x5
70x3x5

Bit messy towards the end, was sort of rushed.

I'm not getting bothered about the deadlift.

d'Oracle · 06-09-2010 10:32pm

Squat

20x2x5, 60x5, 70x3, 80x2
91x3x8, 98x5, 105x2x2, 112.5x1

Thats the first time I have done more than 5 reps a set for sets across.
It was a bit of a gasser.

Bench

20x2x5, 40x4, 50x3,
60x5, 65x5, 70x5, 75x5, 80x5,
70x5, 75x5

Lots of bench pressing.

One arm DB rows

15x10, 30x25, 35x15

Each arm.
The middle set was for the nonsense factor.

Might be sore tomorrow.

Hanley · 06-09-2010 10:48pm

Pavel66 wrote: »

How could you James? :eek: :eek:

Ah go away. Why do you have to ruin it for me by making progress?!?!

:D

You're the exception.

d'Oracle · 08-09-2010 10:22pm

Squat

20x2x5, 60x5, 70x3, 80x2
91x3x8, 98x5, 105x2x2, 112.5x1

Same again.
Elbows starting to hurt a bit.
Although I was trying to bring my hands inside the rings for tightness.
The higher reps were a gasser again. And the 112.5 rep was probably high....

Pendlay rows

50x5, 55x5, 60x5, 65x5, 70x5,
75x2x5

Last set was heavy.
Also this exercise was tough on the hamstrings after that squatting.
I will give them a try during the base meso proper, but I'm not sure I will do them. Might just do gay independant CS row machine instead.

Curlage

Barbellx10
Dumbell curl 15kgx10,6

Made my elbows feel a little more loved.

This was interspersed with Power clean and Split Jerks.
For no good reason.

60kgx5x1

Hanley · 08-09-2010 10:28pm

Bringing your grip in is only gonna make the elbow pain worse!

d'Oracle · 08-09-2010 10:31pm

Hanley wrote: »

Bringing your grip in is only gonna make the elbow pain worse!

Yeah thanks.
I just kop'd that from looking at Cardio's log.

Hanley · 08-09-2010 10:36pm

d'Oracle wrote: »

Yeah thanks.
I just kop'd that from looking at Cardio's log.

Haha if you wanna avoid elbow pain, do the opposite of everything he does.

But seriously, curls are a good shout to help stop it.

d'Oracle · 08-09-2010 10:41pm

Hanley wrote: »

Haha if you wanna avoid elbow pain, do the opposite of everything he does.

But seriously, curls are a good shout to help stop it.

Yeah, I actually only do them cos you suggested them to me at the Leinster Open.

And the actually offer some very quick relief.

Plus gunz......

Hanley · 08-09-2010 10:43pm

d'Oracle wrote: »

Yeah, I actually only do them cos you suggested them to me at the Leinster Open.

And the actually offer some very quick relief.

Plus gunz......

I do them cos they make my arms look big. I don't squat anymore sure!

itsallaboutheL · 08-09-2010 10:45pm

d'Oracle wrote: »

Yeah, I actually only do them cos you suggested them to me at the Leinster Open.

And the actually offer some very quick relief.

Plus gunz......

Lets be honest here, apart from the healthy elbows etc, there's no point in going to the gym and training away and ignoring one particular bodypart becuase you think it's not ****ing "hardcore" or some bollox.

that's not directed at you by the way, i did it for ages too.

EDIT: Hanley got in while i was ranting.

Plus women love 'em. When was the last time a bird asked you what you could bench like.

d'Oracle · 08-09-2010 11:08pm

itsallaboutheL wrote: »

Lets be honest here, apart from the healthy elbows etc, there's no point in going to the gym and training away and ignoring one particular bodypart becuase you think it's not ****ing "hardcore" or some bollox.

that's not directed at you by the way, i did it for ages too.

EDIT: Hanley got in while i was ranting.

Plus women love 'em. When was the last time a bird asked you what you could bench like.

I have never had any women ask me about my biceps either....

Hanley · 08-09-2010 11:16pm

d'Oracle wrote: »

I have never had any women ask me about my biceps either....

Obviously cos they're not big enough. I honestly have, no joke. And I don't have the biggest of arms.

Magic Eight Ball · 09-09-2010 10:16am

itsallaboutheL wrote: »

Lets be honest here, apart from the healthy elbows etc, there's no point in going to the gym and training away and ignoring one particular bodypart becuase you think it's not ****ing "hardcore" or some bollox.

that's not directed at you by the way, i did it for ages too.

EDIT: Hanley got in while i was ranting.

Plus women love 'em. When was the last time a bird asked you what you could bench like.

Fully agreed! The whole attitude of 'curls are for posers' is a joke. Where did it get me? Overdeveloped triceps and shortened biceps!!

I now embrace the curl.. once in the squat rack!

Curling isn't for possers, working out with your shirt off in front of a multi camera setup is.

G86 · 09-09-2010 1:09pm

itsallaboutheL wrote: »

When was the last time a bird asked you what you could bench like.

I think I may have asked this question recently....:pac:

Fair play on all the PR's d'Oracle!

d'Oracle · 10-09-2010 10:14pm

IP warmup
(topical don't you think?)
Some snatch work whilst waiting for the rack.

Squat

20x2x5, 60x5, 70x3, 80x2
98x5x4, 105x5, (belt) 112x2x2, 126x1

All grand.

Bench

20x2x5, 50x5, 60x2
65x5, 70x5, 75x5, 80x5, 70x5, 75x5

Miscounted. missed a set.

Hammer Curls

15x2x10
7.5x20

d'Oracle · 13-09-2010 9:40pm

IP9 Warmup
Cos I have been doing the 10 one for a month or so.

Squat

20x3x5, 60x5, 70x3, 80x2
98x4x9

Was blowing after set 3 and 4.
Belted for set 4, more to observe how different it felt than anything else.
Had a lil rest after. Hip is giving grief. I will have to work hard on it if its to survive Smolov.

Bench

20x10, 50x5, 60x4
70x3, 75x3, 80x3, 85x3,90x3 (but not really)
80x3

Spotter touched the bar on both the second and third reps of the 90 set.
Card carrying member of the "All you" brigade.
Not saying anything, he is a sound lad and while it gets noted its not like it removes the stimulus entirely.
Otherwise, started a bit wobbly but got really solid when it got heavier, really hammering my arch in, setting my back big air, all that. Starting to really get the bench as a full body exercise now.

Barbell Curls

20x10, 30x10,8

Pump.

Some dude trained in with me on the squat rack. Told me, apropos of nowt, that he was doing "Rippetoes" a and proceded to do Front Squats, seated OH press and Barbell rows.....

In other news I got Hypnotic Brass Ensenbles album in the post today.
It needs a new word to describe it. Awesome isn't the word. Its better than Awesome.

Hanley · 13-09-2010 9:57pm

Watch out for your piriformis tightening up on Smolov.

Also hypnotic brass ensemble - like.

d'Oracle · 13-09-2010 9:59pm

I have a hockey ball and an array of stretched for that.
I will keep an eye on it, thanks for the headsup.

https://www.youtube.com/watch?v=ggOVNYFlP7Q

Got real pumped in the car on the way over listening to this, loud.

I-YAN BAAAAAAAARRRR, I-YAN BAR.

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