PR or ER

itsallaboutheL

Last Night

thoughts first!:
i went a bit loopy with the military press, the second rep on the 80 knocked the **** outa me and ruined the rest of the pressing, it knocked about 1-2 reps off each set after it, stupid me.:mad: on the plus side i weighed myself before the pressing, im currently 12kg off bodyweight but i think i'll try and meet it half way and get myself sub 90, it is the summer after all! might even break out some cardio!!


Seated Military Press

40kg x 10
50kg x 10
60kg x 5
70kg x 5
77.5kg x 3 (shoulda been four)*

80kg x 1.5!
i had said i'd only go for 1 but the first rep was sooo solid i said **** it ill try for 2, unfortunatly i'd psyched myself out and i tried to grind it but it destroyed me!

75kg x 4
72.5kg x 4 *
70kg x 5
60kg x 10

* it appears captain retardo hear had used a 2.5kg as a 1.5kg on the 72.5kg set and also possibly the 77.5kg set!!!:rolleyes:


Seated Dumbell Shoulder Press
30kg 'bells
4 x 7

Push Press
70kg x 6
60kg 2 x 8

Push Jerk
60kg x a few

Upright Rows
60kg
5 x 5

Bent Over Laterals
18kg 'bells 3 x 12

Shrugs
38kg 'bells
4 x 10

Definatly did more but my memory fails me,

Moral of the story
80kg Military Press F*uck you Issac!!!:D

BossArky

What age / height / weight are you? Don't think I've seen it mentioned here before apart from the cryptic mention above. Too tired to work it out!

itsallaboutheL

BossArky wrote: »

What age / height / weight are you? Don't think I've seen it mentioned here before apart from the cryptic mention above. Too tired to work it out!

21
5'11
92kg
GSOH
seeks petite fun-loving brunette for
dirty sex
Romantic walks by the sea
and candle lit dinners...............

cardio,shoot me

what in the hell, im only 5 kg ligher than you and you lift like twice what i do! Majorly ghey, even if your older

itsallaboutheL

Ah i'm really about 95kg normally, i had just been eating **** all except some shakes and the odd sambo for about two weeks!

cardio,shoot me

*cough* *cough* lipo *cough* trim *cough* *cough*

itsallaboutheL

cardio,shoot me wrote: »

*cough* *cough* lipo *cough* trim *cough* *cough*

be serious!!

cardio,shoot me

itsallaboutheL wrote: »

i had just been eating **** all except some shakes for about two weeks!

Well when you see this you start to question :P

itsallaboutheL

As of tomorrow im gonna do a Malteaser on it

Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs

i'm considering using 130 as my max............. 125 makes the percentages look a bit light, i spuppose i could always man up go test my max tommorrow

cardio,shoot me

your doing smolov? for squats? Interesting, ill hold off on the jokes for now as this is what i wanna do after SS is dried out

itsallaboutheL

cardio,shoot me wrote: »

your doing smolov? for squats? Interesting, ill hold off on the jokes for now as this is what i wanna do after SS is dried out

For Bench!!! dont think i could squat 130 at the mo TBH!!!

I'm also going to do it for squats concurently tho its mainly an exercise in getting back my bench...

cardio,shoot me

oh alright, ill be watching

the drifter

cardio,shoot me wrote: »

your doing smolov? for squats?

pigs will fly...when this boy squats more than once every 6 months...

itsallaboutheL

the drifter wrote: »

pigs will fly...when this boy squats more than once every 6 months...

i did 3 weeks in a row and i still dont see you flying biatch.....:p

cardio,shoot me

hence the two question marks

itsallaboutheL

Its too fcuking HOT for this sh1t!



Week 1 Day 1

Eating everything in sightov

Smolov

Bench
62.5kg x 10
80kg x 10
92.5kg 6x6

Skulls
40kg 3x8

Tate Press
22kg bells
4 x 6............um!!!

Upright Row
60kg 5 x 6

Pendlay Row
90kg 5 x 6

Curls
some....

itsallaboutheL

Smolov

week 1 day 2

some activation stuff

Bench
bar x 20
40kg x 10
50kg x 10
60kg x 10
80kg x 3
90kg x 1

75% = 97.25 kg
7x5:)

EDIT: BOOOM

Oooooooh That Hurt!!!

Hang Snatches
50kg
5x6

Bent Over Laterals
18kg 'bells
2 x 12

i was pooped so i left it at that:)

I like to eat => i love this program.

Q.E.D

itsallaboutheL

Day off from Smolov,
needed it my triceps aren't happy at the mo, and theres somethin funny going on with my right shoulder for the past week..


Anyhoo Tonight bout 15mins in the gym

Sk...Sk......Sk.....Sk..wots?

60kg x 10
70kg x 5
80kg x 5
90kg x 20 um that hurts:)

Close Grip Curls
40kg
4 x 10



Article on Irish Olympic Weightlifting Hopeful Cathal Byrd pg 67 of the link below...................................


http://edition.pagesuite-professional.co.uk/Launch.aspx?referral=other&refresh=sQ025yP119cK&PBID=16d2df0b-b84b-4602-a4f3-05634de2cff3&skip=


Smolov bench tomorrow should be fun.... 105kg 8 x 4.....thats gonna hurt

itsallaboutheL

Smolov you bastard, Week 1 Day 3

Notes: This is without a doubt the hardest program i've ever done, i can't describe how my chest felt around the 5th set, i literaly had to go into the changing room and cover myself in ketoprofen (i think its for horses but thats another story), i nearly cried on the 7th set and then banged out 4 clean reps on the 8th, i cant remember what that particular phenomenon is called it happens in GVT too towards the 8th set its like a second wind...... nehooo

80% should be 104kg 8 x 4 which is "unpossible" so i went for 105 for the first 4 sets and 102.5 for the last 4

Bench
bar x 20
40kg x 10
50kg x 10
60kg x 5
80kg x 5
90kg x 1

80%
105kg 4 x 4
102.5kg 4 x 4

Power Snatch
50kg
2 x 8

DB Curls
22kg 'bells
x7:cool:


EDIT: Every Session this week has been a sets x reps pr....... go me!:P

EDIT EDIT: it has just come to my attention that my military press is stronger than Hanleys.... granted he wipes the floor with me in everything else but im on a buzz today so im gonna take what i can get!

itsallaboutheL

I'm back in my old gym again ATM and my whole lack of snatching ability is disturbing me, i was way stronger on these a year ago hmmmmmmmmmm. something will have to be done

brianthebard

Why can't you do snatches?

itsallaboutheL

brianthebard wrote: »

Why can't you do snatches?

i can! just not as many as i used to!! plus my depth is shocking on full snatches compare to what it was.

brianthebard

Sorry I thought you couldn't do them in this gym or something. Never mind. Hope you're enjoying the smolov.

itsallaboutheL

A few mins ago...


Day off from Smolov

Chins
3 x 8

Reverse Grip BORS
60kg x 10
70kg x 10
80kg 3 x 10

Hang Snatch
60kg x 3
55kg x 3
50kg x 3

Giant Set
50kg oly bar
close grip upright rows x 10
wide grip " " x10
behind the back " " x10

Reverse Gip Pulldowns
i hate the lat pulldown machine in this gym
70 somethin kg not sure possibly 74.5
4 x 10

Hammer Curls
22kg 'bells x 8
20kg 'bells x 8

itsallaboutheL

Today

Smolov Week 1 Day 4

85% 10 x 3=

bar x 20
50kg x 5
60kg x 5
80kg x 5
90kg x 1
100kg x 1

110kg 10 x 3........ which worked out as

110
x3
x3
x3
x3
x3
x3
x3
x3
x1-2 slight RP wasnt taking half enough rest, i dont seem to be able to spend over 3 mins doing nothin!!
x2-1

Single Arm DB Rows

24kg 'bell
x40 each side


IM SORE!!:)

Hanley

Are you doing Smolov or Smolov Jr?

itsallaboutheL

Hanley wrote: »

Are you doing Smolov or Smolov Jr?

Smolov Jr I hope

itsallaboutheL

Smolov Week 2 Day 1

some activation stuff

Bench
bar x 20
50kg x 10
60kg x 10
80kg x 5

70% +2.5 kg

95kg 6x6

Hang Power Snatch
50kg x 8
60kg x 5
55kg x 2 x 5

One Arm Oly Bar Snatch
bar x 3 each side
22.5kg x 3 each side
25kg x 3 each side
30kg x 3 each side
35kg x 1
37.5kg x 1
40kg x 1 yaaaay got it on video!!:D

Behind the Press
40kg x 20-10-5

Shrugs
24kg 'bells x i dunno around 20 or 30

DB Curls
22kg 2 x 7

Notes: i dont usually video anything, but when the 40k one armed Oly bar Snatch was on the cards i said **** it and got one ada lads to get his fone, i'll throw it up at some stage!

cardio,shoot me

put it up, , , NOW!!!!

itsallaboutheL

cardio,shoot me wrote: »

put it up, , , NOW!!!!

its on my buddies phone, and i dont have bluetooth, i'll throw it up tomorrow hopefully, it looks hilarious