I-YAN BAAAAAAAARRRR, I-YAN BAR.

d'Oracle · 07-10-2010 12:47pm

G86 wrote: »

How many did you miss? How come you restarted? Could you not just go on where you left off? Sorry for the questions, I'm only on Day 3 after missing the week so wondering if I can just pick up where I left off...

Missed a week.
Cos I was on Corticosteroids and also cos it would have been unbelievably horrible to put any sort of bar on my back.

Frankly, I'm not sure there is a hard and fast rule.
Its not like I'm sticking religiously to the Mon, Wed, Fri, Sat schedule either.
I just wanted to do it in a loosely continuous fashion so I restarted it. I'm treating it a bit like a challenge too.

So it was a decision made by preference, I can't say how it would effect the results.
Do it and report back.:D

G86 · 07-10-2010 12:51pm

d'Oracle wrote: »

Missed a week.
Cos I was on Corticosteroids and also cos it would have been unbelievably horrible to put any sort of bar on my back.

Frankly, I'm not sure there is a hard and fast rule.
Its not like I'm sticking religiously to the Mon, Wed, Fri, Sat schedule either.
I just wanted to do it in a loosely continuous fashion so I restarted it. I'm treating it a bit like a challenge too.

So it was a decision made by preference, I can't say how it would effect the results.
Do it and report back.:D

Ah ok sound. I'm doing it twice a week over 6 weeks, so shouldn't be that hard to just restart..guess I'll see next week!

d'Oracle · 10-10-2010 7:23pm

The non lifting part of life got greedy this week. Couldn't train friday or saturday.

Fortunatly I could go drinking, go to the osteo and fix my computer.
Now on Linux.

Anyhow.....

Squat

20x3x5, 60x6, 80x4, 100x2
115x5x7

I was expecting hell from the get go.
So I was quite surprised at how easy the first set was.
I was like, "yeah, this wont be a big deal, silly Hanley"
Second set was a bit challenging, but I was ok.
Then all hell broke loose.
FCUK. There was probably a high rep or two in there. But probably not in the end of any sets.

Bench

20x10, 50x5, 60x3, 70x2
80x3x5

Gonna progress linearly from 80 with small increments.:p
High volume is nice and all but I hadn't done LP with 1kg before I jacked it all in, so I reckon I can get to 90kgx3x5 by December and maybe a 100kg for a single by Cutuary 2011.
These were a little shakey but that is down to not having benched properly in a few weeks and also being cocked from squatting.

Hammer Curls are a lift

7.5x10
15x3x8

I may have done ten in the middle, due to loosing count.

d'Oracle · 12-10-2010 10:20pm

Squat

20x3x5, 60x5, 80x5, 100x2
122.26x7x5

Warm-ups felt tough.
Having big problems with front of my hips.
Then everything felt heavy. Including the bastarding work sets.
Went off tension in the hole on one or two reps, one of which was the second last rep.
Made for hell.

Pendlay rows

60x2x5, 70x5, 80x3, 90x2
ish.
The second rep hardly counts.
I am not doing these heavy anytime soon. Gonna treat these like the accessory lift they are....
Bit of a waste of time cos I'm doing a terrible job of the eccentric section.
Basically dumping the bar when it gets heavy.

DB bench

15x5x12

Nuff said.

BB Curls

30x3x8

Hanley · 12-10-2010 10:36pm

d'Oracle wrote: »

Squat

20x3x5, 60x6, 80x4, 100x2
115x5x7

I was expecting hell from the get go.
So I was quite surprised at how easy the first set was.
I was like, "yeah, this wont be a big deal, silly Hanley"
Second set was a bit challenging, but I was ok.
Then all hell broke loose.
FCUK. There was probably a high rep or two in there. But probably not in the end of any sets.

Mwuh hahahahaha!!

d'Oracle wrote: »

Squat

20x3x5, 60x5, 80x5, 100x2
122.26x7x5

Warm-ups felt tough.
Having big problems with front of my hips.

Have a look at anterior femoral glide syndrome. I self diagnosed myself with this during a smolov run before and spent aaaaaages working on my piriformis and it helped an incredible amount.

d'Oracle · 12-10-2010 10:43pm

Hanley wrote: »

Have a look at anterior femoral glide syndrome. I self diagnosed myself with this during a smolov run before and spent aaaaaages working on my piriformis and it helped an incredible amount.

Yeah.
Will also suggested that to me months ago at a mobility workshop.
I'll check it out.

d'Oracle · 14-10-2010 10:36pm

Squat

20x3x5, 60x5, 80x3, 110x2
130x10x3

What a merciless pain in the ass that was.
No time for anything else although, that said, there was probably a lot of time spent talking to folk.
Last reps were horrible.
A few were probably a little high, I know this cos some of them were also real deep.

d'Oracle · 16-10-2010 2:06pm

Squat

20x3x5, 60x5, 80x3, 100x2
113x4x9

Last 4x9 day.
Didn't seem half as bad as the previous one.
1st set may have been a rep short or a rep long.
Last set was tough but I buried each rep.

Brian Forbes was in, He watched my last set. Told me they looked great. Said "you are a powerlifter. You can squat 200." Bahahah.
He reckons he could get me there in 3 months.
Its always nice to get compliments. I was on cloud nine.

Anyhow, the bench was taken up.

DB Rows (not kroc)
15x10
25x3x15

DB Bench
25x3x12

Supersetted with

Awesome hammer Curls

15x3x8

These aren't progressing much. But were done looking in the mirror with an awesome effort face.

itsallaboutheL · 16-10-2010 9:22pm

d'Oracle wrote: »

Brian Forbes was in, He watched my last set. Told me they looked great. Said "you are a powerlifter. You can squat 200." Bahahah.
He reckons he could get me there in 3 months.
Its always nice to get compliments. I was on cloud nine.

It's well possible, it's all about the balls.

Hanley · 17-10-2010 10:52am

Who's Brian Forbes?

d'Oracle · 17-10-2010 3:33pm

Hanley wrote: »

Who's Brian Forbes?

The diminutive powerlifter I have mentioned earlier in my log.

He has the 52kg WDFPA record for total.

d'Oracle · 17-10-2010 3:35pm

itsallaboutheL wrote: »

It's well possible, it's all about the balls.

Hanley · 17-10-2010 6:50pm

d'Oracle wrote: »

The diminutive powerlifter I have mentioned earlier in my log.

He has the 52kg WDFPA record for total.

What's the WDFPA?

itsallaboutheL · 17-10-2010 8:05pm

Hanley wrote: »

What's the WDFPA?

You're such a cnut sometimes!

the drifter · 17-10-2010 8:06pm

itsallaboutheL wrote: »

You're such a cnut sometimes!

FYP

d'Oracle · 18-10-2010 10:30pm

Got down late.

Squat

20x7, 60x6, 80x5, 100x3
120x5x7

There is no meme to describe how awful that was.
Didn't help that my back was in rags order all day.
Really considered staying home.
First set was one of the worst I have done in ages. Couldn't find my groove at all, all over the place, then missed the right hand hook after it. (had to be rescued by a dude on a near by bench.)
I know the reps were probably alright, but I don't know anything else about them.

Barbell Culs

20x10, 32.5x3x10

Bit of english on the last 3 reps.

Hanley · 18-10-2010 10:47pm

That was the week 2 5x7?

If so - congrats. The hardest part's over.

d'Oracle · 18-10-2010 10:48pm

Hanley wrote: »

That was the week 2 5x7?

If so - congrats. The hardest part's over.

No buddy, that was week 3 5x7.

Week 2 was the bit where I called you silly.

d'Oracle · 20-10-2010 10:20pm

Jesus, this is going down to the wire.

Squat

20x3x5, 60x5, 80x3, 110x2
127.26x7x5

****.
Some of these may have been high.
I never got warmed up.
Longish breaks and a couple of interruptions (even a toilet break) may have contributed, but I am beat up right now. At no point did I feel I was moving properly.
My back was hot and stiff all the way, the front of my hips never loosened out and my neck is all stiff.
However, only one session left. Which will be either Saturday or Friday if I can't get rid of these Herbie Hancock (cork) tickets I have.

DB rows

10x15
25x3x15
35x17

Last set was for reps. Probably pussed out on the right arm but flayed the left.

Hanley · 20-10-2010 10:30pm

d'Oracle wrote: »

No buddy, that was week 3 5x7.

Week 2 was the bit where I called you silly.

Even better!!!

135 10x3 so?

Retest and break 160??

d'Oracle · 20-10-2010 10:32pm

Hanley wrote: »

Even better!!!

135 10x3 so?

Retest and break 160??

Yes.

And 160 would make my kwanzaa.

Hanley · 20-10-2010 10:35pm

d'Oracle wrote: »

Yes.

And 160 would make my kwanzaa.

You should really be looking towards 165 if you come thru 135 10x3, but I didn't wanna scare ya.

itsallaboutheL · 20-10-2010 10:36pm

d'Oracle wrote: »

Yes.

And 160 would make my kwanzaa.

I think my last day was 142.5 10 x 3

and i ended up with 180

You should piss 160

the drifter · 20-10-2010 10:38pm

ill be about 5kg behind you!

d'Oracle · 23-10-2010 3:47pm

And that was the smolov base mesocycle.

Squat

20x3x5, 60x5, 80x3, 100x2, 110x1
135x10x3

I spent a significant proportion of the time between breakfast and departure grinding out & stretching my hips. Hockey balls, rollers, walls, chairs....everything was used and I still felt tight and spasmy in the lower back. Then I spent ages warming up, and STILL the first 2 sets with the bar were horrible. By the time I finished warming up I was thinking "I'm literally only just making this."

Then I got under the bar.
Then I frickin smoked every goddamn rep I took on.
One of the most solid squat sessions I have ever done.
Hard, slowish, but deep, solid arch, the works.

Brian was around again and took the time to gush about how solid I was at the bottom after the second set. I almost believe that I am good at squatting now. I'll record my max session to see if anyone agrees.

DB Bench

17.5x10
22.25x3x12

Supersetted with

DB Hammer Curls

15x3x10

Thats more reps on the hammers and a better weight on the DB bench.
Also the most absurd forearm pump I have had since I did those tabata fat-bar deadlifts & pullups.

d'Oracle · 23-10-2010 4:00pm

On Smolov.

I liked it.

I did it for 3 reasons:

1) To challenge myself with something I hadn't done before.
High volume, high rep days, prescribed weights.

2) To groove the siucra out of my squat.
Reps = practice

3) BISHDI:p

Despite not strictly doing it along the 4 days a week programme I was still Really difficult. Some days I just didn't want any part of.
Some days that last 2 sets seemed just shy of asking too much, but I learned some things that I needed to learn.

I know I can push myself that bit more now. I know that when my head says "its wrong, your rack is wrong, your too high, the bar is gonna fall" Its just bull**** and I can push through. This could be a big lesson.

I also know my squat is better, technically, than before.
I know this from how today felt. Even from how the awful session on wednesday felt. Sure some of it was bad, but even with my back screaming the squat stayed the course.

I also know that I heart triples.
And in a perverse way nines too.

Now i need to do some press work and figure out what deadlifting is.....

Sangre · 23-10-2010 4:48pm

Good work.

I feel slightly left out because I haven't done Smolov, like the only kid whose parents didn't buy them x-works jeans.

d'Oracle · 23-10-2010 4:54pm

I was a rocker.
I had combats.

Hanley · 23-10-2010 5:37pm

d'Oracle wrote: »

3) BISHDI:p

Swoon!!!

The rest of the post was good too I guess... valid points about essentially just turning into a squatting machine on it. That's why I like it so much.

d'Oracle · 25-10-2010 5:17pm

Press

20x2x5, 30x5, 40x3, 50x2, 60x1
65x1
67.5x1 PR
68x2xF

Wakka wakka.
I figured I probably had the extra 1/2kg in the bag.
But I didn't. Not sure why I didn't put it on in the first place.
All Cleaned from the floor due to the cage being in use.

Push Press

70x3x3

Indeed.

DB Rows

17.5x10
27.5x3x15
35x20(r), x18(L)

Indeed.

BB Curls

20x12
32.5x10,8
30x8

Guns broke down.

I-YAN BAAAAAAAARRRR, I-YAN BAR.

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