I-YAN BAAAAAAAARRRR, I-YAN BAR.

d'Oracle

Waste of a session.

bench

20x2x5, 50x5, 60x5, 70x4, 80x5,5,7

Too light.
Bit overzealous with the reset. And I kept slipping up the bench when I was setting up my awesome arch.
Gonna progress linearly from here with 2x5 and a set for reps. Meh.

Pendlay rows

something x10
60x5
65x5x5

Yeah.

Shrugs

80x5,10

To see how the felt.

Thingy press for abs wotsit

5 plates x2 x15

Each side.

DB Swings

25x3x10

Derp.

Hollow position
45sec
2x30sec

Will probably keep this as an exercise.

I don't even feel like eating.
Waste of a session.
I need a training plan, quick smart.

itsallaboutheL

when are you testing your squat?

d'Oracle

itsallaboutheL wrote: »

when are you testing your squat?

Friday or Saturday.
More likely saturday.

Sangre

Did you stick to the 4 day plan with smolov or did you spread this out more?

d'Oracle

Sangre wrote: »

Did you stick to the 4 day plan with smolov or did you spread this out more?

I spread it out over 3 days.
Usually Monday, Wednesday, Friday/Saturday.
I think I did four days the first week before I had that allergic meltdown.

It may not be the russian way, but I also have life.

Sangre

Interesting. I'd like to try Smolov soon together with a benching intensive programme (smolov jr?). However, between work/girlfriend/hobbies/social life I don't think I could guarantee being in the gym 4 times a week for a month. Could maybe aim for 4 times a week but be happy with a minimum of 3 times.

d'Oracle

Sangre wrote: »

Interesting. I'd like to try Smolov soon together with a benching intensive programme (smolov jr?). However, between work/girlfriend/hobbies/social life I don't think I could guarantee being in the gym 4 times a week for a month. Could maybe aim for 4 times a week but be happy with a minimum of 3 times.

Depends on how much of a hardcore badass you are.

I found a few days that the Smolov workout took so long and so much out of me that a bit of biceps was all I could fit in/manage after. Certainly bench intensive would not have happened during the last week.

But people like Hanley and Drifter seem to chew up exercises every day on it.
I dunno.

d'Oracle

When I say **** you say house.

Squat

20x3x5, 60x5, 100x3, 130x2, 140x1,
150x1 PR
155xFail

By fail I mean I was unable to exert the necessary force to make the bar move from the bottom position of the squat.
I wanted 160. This basically means I got 7.5 kilos out of a month of smolov.
No excuses. Not a happy bunny.

Press

20x2x5, 30x5, 40x3, 50x2
57.5x8x3

I pressed some weight over head a number of times.

HAmmer curls

7.5xsomething
15x3x10

Maybe more next time or something.

Chins

Some not many.

In other news the stallion(a kid of italian heritage I have mentioned before) was deadlifting today. He was gonna do arm after pulling 210.
I told him he had more (it flew up). He did 215.
I told him he had more if he kept it closer to his legs.
He Pulled 230. 20kg pr for him.
So I was of some ****ing use today.


[/emo]

G86

A PR is still a PR! Well done

the drifter

d'Oracle wrote: »

When I say **** you say house.

Squat

20x3x5, 60x5, 100x3, 130x2, 140x1,
150x1 PR
155xFail

By fail I mean I was unable to exert the necessary force to make the bar move from the bottom position of the squat.
I wanted 160. This basically means I got 7.5 kilos out of a month of smolov.
No excuses. Not a happy bunny.

I will not accept this! what was your 1rm at the start of smolov...i got bloddy 25kg from the 4 weeks!!! my 1rm was 135!

man up rest till wednesday and suck it up and squat again....

d'Oracle

the drifter wrote: »

I will not accept this! what was your 1rm at the start of smolov...i got bloddy 25kg from the 4 weeks!!! my 1rm was 135!

man up rest till wednesday and suck it up and squat again....

I dunno.

It shattered me.
I might give it a shot.
But if I'm that weak It might be wiser to just get training.
Seeing as I'm looking at doing the CF total in December.

d'Oracle

I don't know what I'm doing, I don't know what I'm doing, la laa laa la.

Cleans
Hang power: 20x10, 40x5
Power: 50x5, 60x3, 70x3, 75x3
Power Clean and Split Jerk: 80x2x1

Deadlift

100x5, 120x2, 140x1, 150x1, 160x1 PR
170x5xF
140x5

CLean pulls

100x2

Should have had a stab at 165, I reckon I could have pulled 160 twice.
The 170 just wouldn't move, which could be either a combination of something wrong and tiredness, or just me being weak.

Either way I'm ****ing knackered Up late and working early. I went in with no expectations and enjoyed the pulling.

Press

20x10, 30x5, 50x3, 52.5x3, 57.5x3, 60x3,
62.5x3,3,2

Sort of going for a volume & heavy split on this, for no good reason.
Might just go back to 2x5, 1xreps.
Dunno.

I did a lot of jawing today.
Actually had a good time.

Hanley

d'Oracle wrote: »

I

Deadlift

100x5, 120x2, 140x1, 150x1, 160x1 PR
170x5xF
140x5

Class, well done!!! Happy out?

I'd say Smolov's contributed to your wrecked state too...

CLean pulls

100x2

IDIBISHDI?

d'Oracle

Hanley wrote: »

Class, well done!!! Happy out?

I'd say Smolov's contributed to your wrecked state too...

Its a 5 kg PR, and I wanted 170.
I should be able for 170 if I can squat 150, but tae hell its progress and it looks like the Deadlift is going to always be the hard road for me so yeah, I'm pretty happy.

Hanley wrote: »

IDIBISHDI?

Nah, I had been talking to the stallion about oly lifting and BW power cleans. Then when I was stripping the bar after the deads I just wanted to see how high it would go. Keep an eye out for shrugs.;)

d'Oracle

I "overdid" it on Wednesday.

Also The Bonanza of rugby will stop me training tomorrow.
So I have to train tonight.

FUN FUN.

Sangre

Got anyone to look at your DL form? I'm sure people aways tell you this but you must have more in the tank on those.

d'Oracle

Sangre wrote: »

Got anyone to look at your DL form? I'm sure people aways tell you this but you must have more in the tank on those.

Not anyone who I trust to know.

I know something is wrong.
Possibly more than just one thing.
Just don't know what, something like lower back not setting properly.

d'Oracle

All Sorts of Messin.

Front Squat

20x2x5, 50x5, 60x3, 70x3, 90x1, 100x1
110xQ*

90x5x3

*Is for quit. Entirely sure that I could have put more into that squat.
Got down there, pushed, felt heavy wasn't arsed. Abandoned the impromptu front squat test. Rest was grand.

Press

20x10, 30x5, 40x3, 50x2
60x8x3

Pressing stuff.
Last rep was slow and horrible, cos I rushed into the last set most likely.

Pendlay rows

60x5, 65x5, 67.5x3x5

Grand.

Curls

20x10
30x8,10

These aren't getting stronger.
Sort of super setted with the last row sets.

__________________________________________________________

I'm working on a plan. Not sure how it will pan out.
The Gut has kind of lost control.
I'm actually a bit bothered about it now, so I am looking to start loosing some fat. Whilst maintaining strength.

But the strength element is going to be influenced by the IProgrammes.
Actually there may be a bit in conditioning stuff too.
And that is the last I will mention about that.

Have to make up my mind as to if I do the CF total and if so, if I will start defatting after or ASAP......I do see the difficulty of starting to cut coming up to christmas.:D:p

Antisocialiser

The Gut has kind of lost control.
I'm actually a bit bothered about it now, so I am looking to start loosing some fat. Whilst maintaining strength.

But the strength element is going to be influenced by the IProgrammes.

Dont mean to spam your log d'Oracle but what type of program to you have in mind for the cut? Are the IProgrammes the ones on the Informed Performance site which i find so confusing?

k thx bye

d'Oracle

Antisocialiser wrote: »

Dont mean to spam your log d'Oracle but what type of program to you have in mind for the cut? Are the IProgrammes the ones on the Informed Performance site which i find so confusing?

k thx bye

Questions are cool, not spam at all.

2 Strength days.
2 conditioning/cardio days.

Strength will be of similar structure to how I understand (or misunderstand the Strength sessions on IP)
Two alternating sessions. High intensity but lower volume.
Probably A) Heavy DL, back assistance, abs, Heavy OH Press, chins, other stuff.

Heavy Squat, Hamstring assistance, abs, Heavy Row, Light bench, other stuff.

Conditioning will be some mix of interval blocks (rower, kettlebell/dumbell conditioning blocks or hillsprints.) And workblocks & crossfit workouts.
Maybe not 4 every time. Depends, its gonna be hard but free in the wind.

And diet.
But don't do what I do.
I'm a right goon.

Will Heffernan has a video up on YouTube explaining how the Strength blocks work.
Thats as much help as I can offer you to understand, maybe ask someone who trains there.

Antisocialiser

Ah yeh Will's video explains it nicely, cheers dude. Planning on a cut after christmas to get lean for fuseball but I've been curious about IP and crossfit recently.

My belly is definately increasing in size along with my arms and shoulders but a few weeks of paleo and a switchup in workout in the new year will hopefully remedy it!

GOMAD ftw.

d'Oracle

hah.

Having done 3 months of GOMAD, I can honestly say its unadulterated mentalsim.:D

dartstothesea

d'Oracle wrote: »

Have to make up my mind as to if I do the CF total and if so, if I will start defatting after or ASAP......I do see the difficulty of starting to cut coming up to christmas.:D:p

Hah, I'm in a pretty similar boat. It'd be nice to have cut some before the CF thing but I'll be happier trying to aim for better numbers at it I guess. I'm thinking christmas is the perfect time to cut, though. May as well be at most strict when temptation will be most abundant, heh.
This post was definitely spam in your log, sorry.

BossArky

d'Oracle wrote: »

You join me on day 15, workout A.

Im 93kg,
6'1" and
27 years of age.

That was from the first post in your log ^^

What is your bodyweight nowadays following smolov and GOMAD?

d'Oracle

105 and change last time I was on the scales.
I suspect I might be a bit heavier though, I certainly look like it.

Although I should point out that Before I started GOMAD (December 2009) I was 85kg having done nowt but metcon and bodyweight stuff at home for a few months. Didn't like how I looked.

d'Oracle

Comment on workout.

Squat

20x2x5, 60x5, 90x3, 110x2
130x3x3

These were hard.
Technical problems. Not sure which but more reps wouldn't have helped.

Goodmornings
60x3x8

Plank

3x45sec

Superset. Maybe Good mornings are wrong. My hamstrings are like fecking cables.

Press

20x10, 30x5, 40x3, 50x2
63x3, 64x3, 65x4,3,3

Grand I suppose. The 65 sets felt a little heavy.
Wasn't really pushing.

Pendlay Rows

60x5, 65x4x5

Shrugs

90x2x8

Hammer Curls

15x3x10

Sort of got bored.
I never wrote down what I had planned to do.

I have basically cut the excess food down.
Although I think it might be wiser to introduce the conditioning load over a week of two. Kind of ease it in after strength sessions before crashing into longer sessions. Or something.

d'Oracle

****ing shambles.

Deadlift

50kg Powe clean x 3
60kg power clean x3

60kgx2x5
100kgx5
130x3
140x3, 145x2x3
140x3

I did some off the rack and some out of it.
Its easier to get into a better setup position if I it out of the rack when its light.
But that is of no odds really. My deadlift is entirely ****ed. I cannot maintain a straight/arched/whatever back when the weight is anyway heavy. Its ****ing gayballs. I also have trouble getting into a good setup position for a bar on the ground. My back just bends and I have no ****ing idea what to do about it.

So I'm gonna try re-building the deadlift session and taking a massive step back. As in, to a weight that I can lift right and build very gradually back up..... that said I have no idea what assistance will help this. I assume something like back extensions...

Walking lunges supersetted with Hollows

40kgx3x8
3x45sec

Chins

Green band x2x8
Blue band x4,4,5

****ing feeble too.
Although I know this is cos I'm fat.
Also another rep cam out of the last set so possibly I was doing them a bit ****. Bit embarrassing doing these but **** other people.

Bench

60kgx4x8

Nothing. Just practicing or something.

Natural Reverse Hyper ssw OH Plate Tricep extensions

10,10,15
10x10, 15x2x15.

Not sure why I'm doing extensions.
Need to rethink this.
Hypers were done with a Bench, a smith machine and a Swiss ball.
Worked alright, might even be able to use bands to add resistance.

As usual any comments herein contained may be coming out of my ass.

d'Oracle

Mighty Cooty Fiyo.

Squat

20x2x5, 60x5, 100x3, 110x2
130x3, 132.5x3, 135x3, 137.5x2, 135x3

Grand, felt better than last week.
Still werent great though. Lifting my chest a bit out of the hole which is obviously slowing things down.

Goodmornings and Planks

65x3x8
3x60sec

Supersetted.
Not sure these good mornings were right, felt like they work.

Press

20x10, 30x5, 40x3, 50x2
60x3, 65x3, 66x3, 67.26x3,
70x1 PR
71x1 PR

67.whatever felt good so I decided that I wanted to get this 70kg hoodoo monkey off my back.

Pendlay Rows

65x4x5

Very distracted by a fellow who was asking me questions about lifts.
Obviously being the stirling bloke I am, I advised him as best I could.
But ran out of time to do curls.

G86

d'Oracle wrote: »

I did some off the rack and some out of it.
Its easier to get into a better setup position if I it out of the rack when its light.
But that is of no odds really. My deadlift is entirely ****ed. I cannot maintain a straight/arched/whatever back when the weight is anyway heavy. Its ****ing gayballs. I also have trouble getting into a good setup position for a bar on the ground. My back just bends and I have no ****ing idea what to do about it.

That's strange, I find it a massive help!

You should come out to IP sometime and ask Will to look at it for you.

d'Oracle

G86 wrote: »

That's strange, I find it a massive help!

You should come out to IP sometime and ask Will to look at it for you.

Thanks, but I kind of assume that I would be less than welcome....

Also I'm pretty sure he would say something along the lines of "your trunk is weak".