"Rise and Rise Again....Gillingham Deadlift"

the drifter

Warm up & flexability
Lunges forwards and reverse
10x2 both legs
goblet squat 2 x 20 sec hold
leg swings 2x12 each leg

band pull aparts
discolations x lots

pipe rollin
5 positions...fun times


OH squats
barx5 30x3 40x3 50x1

Introductory Microcycle
70x8x3 90x5 102.5x2x2 110x1

Front Squats
60x5x2

Bench
60x5x2 90x5x2

Pendally rows
70x8x4

Trap bar shrugs
100kgx10x5

Ab wheel& hammer curls

8 roll outs 10 curls with 20kg bells

repeat by 4

mindless ramblings

Ok the half marathon is over and its time to man up. im jumping on the band wagon that is smolov. i haven't done any consistent lifting since march id say.
Im going to do the 2 week microcycle before the base because its been so long since ive squiatted.

my aims
180+ squat by xmas
100kg push press by xmas-done new goal 110kg
140+ bench by xmas
80kg overhead squat
100kg front squat-done new goal 140kg
100kg log clean and press

As well as the smolov the plan is to bench 4x a week 5 sets of 2 and to increase this by 2.5kg per week this should leave me at 115ish x2x5 in 10 weeks.

Ill be Front squatting 2x and pressing 2x a week. same principle increase by 2.5kg each week. I dont really care about the weight on the front squat at present.its more about getting comfortable with the weight for push pressing

I want big lats so ill be working them alot too..

the other assistance exerices i will vary every 3 weeks to hit whatever weak point i feel needs hitting.

Yes im aware this is complete and utter madness...but it was suggested by Hanley so what do you expect

there will also be some drop snatches and oly stuff just top keep g'em from bit*hing at me..


Usefull Links

Smolov Info

Smolov Calc

Hanley

Ah you're back. It's about time.

itsallaboutheL

do you train your beard?

the drifter

itsallaboutheL wrote: »

do you train your beard?

I do...

cept us people with facial hair call it " trim" not train...

wendler aint got s*it on me...

G86

This log makes me happy:D:D:D

brianthebard

the drifter wrote: »

I do...

cept us people with facial hair call it " trim" not train...

wendler aint got s*it on me...

Hail 2 Da Chimp

the drifter wrote: »

Ok the marathon is over and its time to man up.

Half marathon, or did you do some other marathon?

the drifter

Hail 2 Da Chimp wrote: »

Half marathon, or did you do some other marathon?

well spotted and fixed! thanking you sir.

Hail 2 Da Chimp

Bah! You had me impressed for a while there :pac:

Best of luck with the log man

the drifter

Conditioning
Prowler

no weight x 5 for warm up

+20kg 15 m runs as many as possible in 1 min

6 minutes

1 x 15 m run + 1 x 15m keg sprint

6 rounds


Rambelings

I am no longer afraid of death because i know what hell feels like. im slowly building up a nice conditioning set up at home so although this session may look basic im still trying to figure out things too do.All intime

Id like me a tyre...

also L puked...and my dog chased him...

Red Cortina

Was that your first training session with the prowler???
Last time I trained with one I did prowler +10kg (doesn't sound like a lot, I know) for 20secs followed by 10secs rest for 5mins. Thought I was gonna die:D

itsallaboutheL

we were pushing it on grass, which makes it, um, interesting

Red Cortina

Have ye no concrete down there in Limerick???
(PS sorry drifter for ruining your log)

itsallaboutheL

Red Cortina wrote: »

Have ye no concrete down there in Limerick???
(PS sorry drifter for ruining your log)

he won't let me push it on the road, something to do with hurting cars

the drifter

i have no issue with you ruining cars...my neighbours already think im a weirdo...im not giving them another excuse :P

@ Red ruin the log away...the others here arent going to hold back like!

the drifter

Jujitsu 2 hrs

going over some old stuff...escapes from top mount, side control, trapped arm and head hold..ive a green belt grading coming up so spent the last 20 minutes doing grading stuff..various throws and defences

the drifter

Warm up & flexability
pipe rollin
5 positions...fun times


Hang cleans
barx5 30x3 40x3 50x3 60x3 70x1

Introductory Microcycle
70x8x3 90x5 102.5x2x2 110x1

Strict press
60x5x2

Bench
60x5x2 90x5x2

Rev hypers
bw+5kgx8x4

Glute Ham raises
bwx8x4

Rev fat bar curls

bar+10kgx8x4

Russian twists
12kg medicine ball x10x4

mindless ramblings

Meh im weak but its expected and accepted at this stage. Im learning to lift all over again. We worked it out tonight. The last time i dont any consistent constructive training was Feb-March time. Ill suck it up and hope that 10 weeks of balls out training will see me with non embarrassing numbers again


Now off to watch sons of anarchy...

Also my dog stole my peanut butter...shes still licking her lips....bi*ch..

the drifter

Crap removed....

the drifter

A so-called 'switching' semi-mesocycle is now in order to let the body and mind recover before taking on the pre-competition cycle. With the exception of negative squats recommended once or twice a week, all lifts and exercises are now performed with maximum explosion. Series of various jumps and hops, deep squat jumps with a light barbell, etc. are on the Party approved list. So are leg presses with compensatory acceleration and similar drills. Exploding from the sticking point in the squat is another fine exercise for the switching period. "The motto of the switching program is speed, and speed again," explains S. Smolov. For a change of pace as much as anything else.


Im actually really looking forward to see what weird and wonderful exercises i can do during the switching phase "if" i get there!

itsallaboutheL

the drifter wrote: »

A so-called 'switching' semi-mesocycle is now in order to let the body and mind recover before taking on the pre-competition cycle. With the exception of negative squats recommended once or twice a week, all lifts and exercises are now performed with maximum explosion. Series of various jumps and hops, deep squat jumps with a light barbell, etc. are on the Party approved list. So are leg presses with compensatory acceleration and similar drills. Exploding from the sticking point in the squat is another fine exercise for the switching period. "The motto of the switching program is speed, and speed again," explains S. Smolov. For a change of pace as much as anything else.


Im actually really looking forward to see what weird and wonderful exercises i can do during the switching phase "if" i get there!

Yeah, i took a 2 day switching phase, it involved heavy front squat singles, and attempting to land kneeling squat jumps....:pac:

Hanley

itsallaboutheL wrote: »

attempting to land kneeling squat jumps....:pac:

Those yokes I can do to straight legs?

itsallaboutheL

Hanley wrote: »

Those yokes I can do to straight legs?

Yeah

Parsley

...are you just doing the intense peaking cycle and skipping the base mesocycle?

the drifter

Parsley wrote: »

...are you just doing the intense peaking cycle and skipping the base mesocycle?

yes im peaking at a 110 squat

no im doing

1. Introductory microcycle -2 weeks
2. Base mesocycle -4 weeks
3. Switching -2 weeks
4. Intense mesocycle -4 weeks
5. Profit

the drifter

King of Kings wrote: »

there is a guy on another forum posting the identical training routine as you. Think you have a stalker.

i know the other guy....hes an awful petrol head:p

you see what i did there? see it ....i has the funny!

the drifter

Tonight

jujitsu 1hr 30 min

Grading stuff...fun!

the drifter

Tonight -done in my home gym

front squat
60x5x2

Bench
90x5x2

Lat pulldown
50kgx8x4

Seated row
50kgx8x4

Pulldown abs
40kgx10x4

Preacher curls
10kg plate x8x4

Kettle bell stuff
lots x lots my new kettle bell arrived

Ramblings

i have nothing to say...so here is a pretty lady...with a cool tattoo...

Hanley

Girls with abs do it for me.

the drifter

Hanley wrote: »

Girls with abs do it for me.

The tattoo did it for me....

also im from limerick....i think i seen a girl with an ab here once...but she was prob passing through...

metamorphosis

Back to the proper stuff so are ya..

Guess il have to keep running for both of us.

Best A luck with the new log.

the drifter

ULstudent wrote: »

Back to the proper stuff so are ya..

Guess il have to keep running for both of us.

Best A luck with the new log.

for now :P if i had time id still do some runs every week...but i just dont at the moment

the drifter

Today with Phat L

Warm up

The ususal...

Speed deads

100kg x3x5

Squats
60x5 80x5 90x5x4 102.5x3x2 110x2 122.5x1

Strict press
barx5
40x5
60x5x2

Bench
60x5 80x5 90x5x2

Good mornings
50kgx8x4

Fat bar beadlifts
26kg bar
+10x3
+20x3
+30x3

42kg Dumbell shrugs + strict rev 27kg fat bar curls

super set of 10-15 shrugs + 8 curls for 4 rounds

blabberings on
Speeds were pish as they should be. Squats were fine. Strick press was grand + 2.5kg next week bench the same + 2.5kg. I hate good mornings. I love fat bar deadlifts.

I lifting stuff

the drifter

Today

Rollin on a pipe 6 positiona x lots

Stretching
Quads,hamstrings,calves etc

Hip mobility
swings front and side x lots

goblet squats
strecthed out the adductor as it was a little sore too.

discloations and band pull a parts x lots

36in box jumps
5x5

Metcon
24in box jumps
20kg kbell swings
pushups

21-18-15-12-9-6-3

no time for this as my timer battery is dead.

24in jumps from distance...

landed nicely from 5 ft a few times

Rotator cuff
lots x lots of rotation stuff

Floor sweepers
40kg over the head x10x4

Crap
Well that felt absolutely great!

the drifter

Warm up & flexability
The usuals



OH squats
barx5 30x3 40x3 50x1 55x1---so much more there

Introductory Microcycle wk 2
this week calls for me to be able to hit 85% for 5 reps by weekend

90x5x2 100x5 110x5

Front Squats
62.5x5x2

Bench
60x5x2 92.5x5x2

Chest supported rows
30kgx8x4

Trap bar shrugs
120kgx10x5

ez bar curls

against a wall x10 @at 30kg

Cardio
ark trainer??? 20 min intervals

S*it talk

Loved it. OH's were so easy...im so comfortable in the position now. Squats were grand...it was as if my back said...ah i remember this now! front squats...one of the oly lifters is back working in UL now so its like having a coach hands in a bit more elbows out more take more of the bar on my shoulders and hey presto this is easy. bench was fine. I love our new chest supported row if it had tits id consider marrying it. Cardio cause i is fat.

new aims
100kg front squat by xmas also.

the drifter

oh and i want to overhead squat 80kg by xmas..

ill update the first post

itsallaboutheL

the drifter wrote: »

oh and i want to overhead squat 80kg by xmas..

ill update the first post

ROFL i've decided to just follow you around doing more than you.

the drifter

itsallaboutheL wrote: »

ROFL i've decided to just follow you around doing more than you.

thats fine...let me know when you hit 87.5kg bw and we can compare then...

Hanley

Your log's reading like my log. Like.

brianthebard

the drifter wrote: »

oh and i want to overhead squat 80kg by xmas..

ill update the first post

If you manage to hit 80 oh by xmas surely you'll be able to go way higher than 100 on the frontsies?

d'Oracle

brianthebard wrote: »

frontsies?

You just took gay and made it gayer.

Hanley

d'Oracle wrote: »

You just took gay and made it gayer.

I reckon he's gonna start leaving the 25's out in the sun so the red fades to pink....

the drifter

back squat is the main goal...

in not going to take my focus off that to go after a big front squat....if i hit more them 100 i do...if not then ill just have to hit a double bw back squat wont i..

the drifter

Jujitsu

2 hours

the drifter

Warm up & flexability
pipe rollin
5 positions


Hang cleans
barx5 30x3 40x3 50x3 60x3 70x1x2 75x1

Introductory Microcycle
60x5 80x5 90x5x2 100x5 115x5

Strict press
62.5x5x2

Bench
60x5x2 92.5x5x2

Rev hypers
bwx8
+5kgx8
+7.5x8
+10kgx8

Glute Ham raises
bw+5kg bar behind neck x8x4

Rev fat bar curls
17kg bar
+10kgx8
+15kgx5x5
+10kgx8

Russian twists
12kg medicine ball x10x4

Cardio
Ark trainer...some interval thingy 20 min

mindless ramblings
all weights up this week happy with the 115kgx5 thats me at my 80-85% i needed to hit this week. the weight on the hang clean was easy..need to work on the technique. Cardio is ghey but necessary.

itsallaboutheL

We should become weightlifters

the drifter

itsallaboutheL wrote: »

We should become weightlifters

na...why specialise at one thing when you can be awesome at everything...

Hanley

the drifter wrote: »

na...why specialise at one thing when you can be awesome at everything...

IDIBISHDI

the drifter

Hanley wrote: »

IDIBISHDI

Hanley can f*ck off until he has run a half marathon...

Hanley

the drifter wrote: »

Hanley can f*ck off until he has run a half marathon...

I'm surprised that last comment didn't get an infraction for smugness tbh.

the drifter

Tonight

Jujitus

Grading tomorrow...need some serious amount of sleep and a seriously easy day in the office tomorrow..

itsallaboutheL

Best of luck.

No bother to yeah