Imma gonna be an Emo

token · 28-07-2014 9:21pm

Friday 25th July

Baxin'

Monday 28th July

Squats
3x3@115kg 3RM got 8 reps, missed last

Split Squat
w/ front rack
2x10@60kg

SL RDL
2x10@24kg

The full 3x3@115kg would have been nice but what I got is a good improvement so happy enough. I didn't do a whole lot after because I woke up this morning with the pox. I'll probably try get 4 sessions in this week while having it but keep the volume down a bit.

token · 29-07-2014 10:58pm

Tuesday 29th July

Press
3x5@52.5kg

CG Bench
3x10@65kg

WG Pullups
3x5

Chinups
10,9

GHD Situps
4x15

Curls
2x10@17.5kg

I've accidentally fell back into an upper and lower split which wasn't the intention. The general idea though with the upperbody stuff the next 3-4 weeks is just general training like I was doing at the start of the year. Upperback strength is down a little bit after getting neglected during the two smolov jr bench cycles. So build that back up a bit then go into a smolov jr cycle on press.

Current PB there is 70kg@79kg a couple years ago. I had a 92.5kg bench at the time. The goal will be a bodyweight press or as damn near close as I can get to it. Either 72.5 or 75kg. I'll try the latter first.

token · 01-08-2014 12:40pm

Thursday 31st July

Front Squat
1@95kg
f@100kg
3x3@85kg

Deadlift
3x3@120kg

The pox had taken full control tonight. I was shooting for 1@100, 3x3@90kg and 130kg 3x3. As of writing this on Friday though I'm started to feel a bit better. 120kg 2RM PB attempt on squat coming up in a few days.

I'll need to do a mobilov cycle at some stage. My front squat form while never good is after regressing further. As the weight gets near max the bar is drifting forward too much and gravity takes hold.

Edwardius · 01-08-2014 2:35pm

If you bring Ebola to the gym I'm going to... hmmm.

token · 01-08-2014 4:24pm

Edwardius wrote: »

If you bring Ebola to the gym I'm going to... hmmm.

I made sure to touch every bar in the gym last night to be sure.

token · 01-08-2014 9:06pm

Monday 1st July

Press
3x5@55kg

Ring Dips
10,10,10,9@10kg

Barbell Row
3x5@75kg

DB Row
3x15@32.5kg

DB Curl
2x8@15kg

Alf Veedersane · 01-08-2014 10:53pm

token wrote: »

Monday 1st July

Did you rock up to training in a DeLorean?

token · 02-08-2014 7:16pm

Alf Veedersane wrote: »

Did you rock up to training in a DeLorean?

Hmm I must be in denial about it being the last month of the summer.

token · 02-08-2014 7:21pm

Saturday 2nd August

Squat
1@120kg
2xf@125kg

Clean Pull
5x3@110kg

SL RDL
2x10@24kg

Rehab'esque stuff
Ungodly thoracic strengthening circuit

Having ebolaov = less drinking = more training so I ended doing an unplanned session today. I knew I was too tired to do the 2RM @ 120kg I've been planning so I decided to do a single @ 120kg. That went up without too much fuss so decided to keep going. No dice. I would have liked to get 125kg because it would have meant a possible 130kg fresh. Now I know I can get 125kg but 130kg is still a bit of work away.

I'm going to stick with just doing singles for 1-2 weeks then go on a squat program.

Supposedy was training and when she saw me squatting made me do 20 minutes of god awful thoracic strengthing and stretching exercises. I'll do these every gym session for the next while. Felt like it was very effective.

token · 05-08-2014 9:27pm

token wrote: »

Having ebolaov = less drinking = more training

Ignored this on Sunday night and paid the price.

Tuesday 5th August

Squat
1@120kg

Clean Deadlit
1@140kg

Press
3x5@56kg

CG Bench
10,9,8@67.5kg

GHD Situp
2x16

The plan is to go for 125kg again on Friday and then start squat sufferings on Monday. I better get it on Friday or my log title will come back into effect.

token · 06-08-2014 9:23pm

Wednesday 6th August

WG Pullups
5x5

Chinups
3x8

DB Curl
2x12@17.5kg

+ load of stretching & that thoracic circuit thing

Short session. Saving legs for Friday squat 1RM. Better bloody get it.

token · 08-08-2014 10:31pm

Friday 8th August

Squat
1@120kg
5x5@100kg

Press
5,5,4@57kg

Ring Dips
3x8@15kg

Clean Pull
1@125kg

Powerclean
fails @ 90kg

GHD Situps
3x15

Didn't feel great tonight ebola must still be hanging around a bit. Worst of the 120's I've done recently. I was sweating buckets doing the 5x5.

I'm starting smolov base cycle or some bastardisation of it on Monday. I'll give 125kg one last go beforehand. I'm going to start smolov jr on press the week after.

token · 09-08-2014 7:20pm

Saturday 9th August

Powersnatch
6x2@50kg

Pendlay Rows
5@70kg
5@75kg
5@80kg
3@85kg

DB Row
3x15@32.5kg

DB Curl
3x15@15kg

token · 11-08-2014 10:06pm

Monday 11th August

Squat
1@125kg 3kg PB
4x9@85kg

Press
4.5@60kg
6x6@47.5kg

GHD Situps
2x20

CG Bench
3x8@70kg

Yay got the squat. Sadness has been kept at bay. It's been something like two years since I PB'd my squat so while it's still terrible I'm happy with it tonight. I've been dropping bodyweight over that two years which contributed to the stalling. After that I followed it up with the start of smolov base using 120kg as max.

Tried to get 5RM Press @ 60kg but got stuck half way up on the 5th rep. I'm pretty sure I would have got it if I did it before the 4x9 squats. It'll be easy once I'm finish smolov jr on it which I also started today using 67.5kg as a max.

The plan is to run the smolovovovoz for 4 weeks. I might have started the press slightly heavy but I'll leave it as is. Goal is 130kg Squat and as close to bodyweight as I can get on the press.

Alf Veedersane · 11-08-2014 10:44pm

What's bodyweight now?

token · 12-08-2014 9:12pm

Alf Veedersane wrote: »

What's bodyweight now?

It's around 75kg now after being down around 72kg while I was doing athletics and for a good while after. It was about 79kg when I first got the 122kg squat.

token · 12-08-2014 9:15pm

Tuesday 12th August

Squat
5x7@90kg

Press
7x5@50kg

RDL
3x6@90kg

WG Pullups
3x5
2x8 chinups

I got through that pretty quick today but I see myself being very sad come a couple of weeks.

token · 13-08-2014 9:30pm

Wednesday 13th August

Squat
7x5@95kg

Press
8x4@55kg

Ring Dips
10,10,9@15kg

Hanging Leg Raises
3x6

Back Extensions
3x10@BW

Can't train tomorrow so did that session today. Felt pretty good surprisingly for 3 in a row.

token · 15-08-2014 9:39pm

Thursday 14th August

5 a side
60 minutes

A 5 a side thing started up in work so will be doing this most weeks from on. Fitness wasn't great a lot of hands on my knees for the second half an hour. I expect it to rapidly come back though I just haven't done anything with any intensity cardio wise for awhile.

Friday 15th August

Squat
10x3@102.5kg

Press
10x3@57.5kg

RDL
3x6@95kg

Pendlay Rows
3x3@80kg

Good Morning
2x10@20kg

The football completely sapped my legs. It felt like 112.5kg. Ugh. The press is getting easier every session so far. I could get something decent in a few weeks time on that.

Practicing good morning form and making sure I can hit positions correctly before loading it.

token · 17-08-2014 5:25pm

Saturday 16th August

Squat
4x9@90kg

Bench
up to 90kg, fail 95kg

Press
6x6@50kg

CG Bench
7,6,5@72.5kg

Stupid sh*t
Tabata @ random double dumbell exercises

GHD
3x15

token · 18-08-2014 9:48pm

Monday 18th August

Squat
5x7@95kg

Press
7x5@52.5kg

Clean Pull
3x3@120kg

WG Pullups
3x5
10,9 chinups

token · 19-08-2014 9:42pm

Tuesday 19th August

Squat
7x5@100kg

Press
4,4,4,4,3,3,3,3@57.5kg

Hanging Leg Raises
3x6

Ring Dips
3x6@20

Yeah I was right I started the press one jump too high. I say I'll just do the 3 weeks of it now and then work towards a max. Squats are still okay.

token · 20-08-2014 10:24pm

Wednesday 20th August

Squats
10x3@107.5kg

No 5 aside this week so using the opportunity to get an extra smolov session in this week as well because I'll be missing at least one of em next week.

token · 24-08-2014 4:02pm

Friday 22nd August

Squat
4x9@95kg

Press
10x3@60kg

Saturday 22nd August

Squat
5x7@100kg

Clean Pulls
3x3@120kg

Pullups
3x8

I was tired both days so didn't do much on assistance. I say that might be the last of the 'easy' squats. Gonna start getting proper hard from the next session on.

token · 25-08-2014 9:50pm

Monday 25th August

Squat
7x5@105kg

Press
6x6@52.5kg

Hanging Leg Raises
3x8

Back Lever
3x3-5 second holds

CG Bench
3x6@77.5kg

Back Extensions
3x10@10kg

Squats went really well tonight. I've done 5x5@105kg before but I did them tonight with solid form and room to spare. Definitely getting better at squatting both numbers and form wise.

I was demonstrating how to do a back lever to one of the younglings who could al most do a front lever but didn't know what a back lever was. I've never actually held one before so I thought it was just going to be a half assed demonstration but to my surprise I could actually hold one. I'm gonna read a few articles on it now and see what's the best way to work it up to a solid 10 second hold and then whore it to social media for admiration /narcissism

token · 27-08-2014 10:24pm

Wednesday 27th August

Squat
10x3@112.5kg

RDL
5x3@110kg

S/S
10 Back Extension @ 20kg
15 GHD Situps

Week 3 of smolov base down. Went pretty well touch of form degradation compared to previous session but still pretty solid for the most part. I'm doing 4 weeks of it so up another 5kg next week. Gonna get very interesting then. Gainz or Die.

token · 28-08-2014 11:12pm

28th Thursday August

5 a side
60 minutes

Later..

Press
7x5@55kg

Ring Dips
5x15@BW

Pendlay Row
3x5@70kg

DB Row
3x15@32.5kg

DB Curl
2x15@15kg

Away for the next few days so week 4 of smolov base won't start until Monday or more likely Tuesday.

Edwardius · 29-08-2014 4:48pm

token wrote: »

smolov base won't start until Monday or more likely Tuesday.

LOLZ

token · 03-09-2014 10:27pm

token wrote: »

Away for the next few days so week 4 of smolov base won't start until Monday or more likely Tuesday.

Edwardius wrote: »

LOLZ

Make that Wednesday and even that was pushing it. So much sadness this week.

Wednesday 3rd September

Squats
4x9@95kg

Press
3@60kg
3x10@40kg

RDL
2x10kg

I haven't had too much many miserable sessions this year but that's a winner right there. I didn't plan on destroying myself that much or taking that much time off. So adjusted plan.

4th successive week of x4 weekly squatting is out and now I'm repeating another 3 week base cycle starting with last weeks weights. Which has me putting in 130kg as a max. I might have to lower the weights a touch the final week but I'll see how I get on anyway.

Tried to continue with press which was 8x4@60kg. That woulda been really hard under any circumstances. Got 3 reps on first set then just did a few rep sets. I'll try again on Friday.

token · 15-09-2014 9:13pm

Monday 15th September

Squats
4x9@95kg

Press
5x5@50kg

Chinups
3x8

I haven't been well lately and haven't been able to train. I did one set of 7@100kg last Sunday and another set on Monday and had to stop training both times because I got dizzy and disorientated. I physically couldn't do another set both sessions. So I took the rest of the week off and took it easy.

I'm still out of sorts but decided to do some light stuff tonight. I decided to keep going with it though while warming up and got spotters in case I passed out* but it went ok so hopefully good to continue back to the 5x7's on Wednesday and get back on the smolov train.

*I'm not joking

Imma gonna be an Emo

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