Imma gonna be an Emo

token

Wednesday 17th September

Squat
5x7@100kg

S/S
15 Ring Dips
6 Leg Raises
x3

Still not 100% but not in fear of spazzing out mid squat anymore. Still not really up to doing a full workload though pretty tired just from the squats.

token

Thursday 18th September

Circuit Class
45m

Hall for football was double booked so ended up doing this instead. Bitta baxin' first or whatever the fitness version of it is called. Followed with alternating various kettlebell & calisthenics exercises.

Saturday 20th September

Squat
7x5@105kg

Bench
3x5@80kg

Clean Pull
3x3@110kg

S/S
GHD Situp
Back Extension
3x18

Squats a little harder than the last time I did them about 3 weeks ago but still not too bad. Gonna have to recover some more and sack up for week 2.

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Monday 22nd September

Squat
10x3@110kg

Power Snatch
6x2@50kg

Power Jerk
6x3@60kg

Shiiite session. I had no energy and barely made it through the squats. Might have been because I fell asleep on top of my bed last night with the lights on all night #notgrok

Squats got ugly and I had a sore back after so did some light olympicz instead of planned RDLs.

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Tuesday 23rd September

Press
5x5@55kg 22/25

Pullup
3x5@10kg 14/15 initially had planned 5x5

S/S
12 Ring Dip
8 Chinup
x3 only 6 chins on last set

Hmm no great shakes tonight either.

token

Wednesday 24th September

Squat
9,9,9,6@100kg

The sh*t emo weightlifter chronicles. The saga continues...

Same as the previous two nights. Just feeling flat again coupled in with stiff back from Monday squats which was causing me to cut depth. I'm just wrecked tired in general as well. Form was going too much so cut the last set short because it wasn't worth finishing out.

I was only going to do the squats tonight anyway with being tired and a busy day ahead of me tomorrow. I'll redo the 4x9 next Monday after the lower back stiffness has a few days to clear.

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Thursday 25th September

Football
5 aside
60 minutes

Saturday 27th September

Split Snatch
7x1@75kg 4/7

Split Clean & Jerk
1@100kg

Bench
3x5@80kg

Bulgarian Split Squat
front foot elevated
3x10@15kg db's

Did a bitta da olympic today. Not bad for not doing them in ages especially the C&J.

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Sunday 28th September

An aul 12km walk around Howth

Monday 29th September

Squats
5x7@105kg

S/S
10 Rings Dips @ 10kg
8 Chinups
x3

S/S
15 GHD Situps
15 Back Extensions @ 10kg

First two sets of squats were good, third set ok, fourth set bad, fifth set rotten with more back rounding. Wasn't as bad as last week though so I might be alright again for Wednesday.

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Wednesday 1st October

Squat
7x5@110kg

I got to the gym late and the squats took a while to get through so left it at that. That crosses off the 5x5@110kg squat goal I had earlier in the year so happy with that. I got a video of the 5th set to mark the occasion.

https://www.youtube.com/watch?v=LWibXdDjWTM

Friday 3rd October

Club Championships

BW:75.5kg

Snatch: 73, 77x,78x
Clean & Jerk: 90,95,100x

Filling out ECB's team B* at the club champs. 3/6 which makes it a typical comp for me. I'll be getting back to da olympic training in a few weeks for the end of year comps. Turns out the internet lied to me and I'll actually have to snatch and C&J to improve my numbers. Yes I'm shocked too.

*we called ourselves something else

Saturday 4th October

Front Squat
w/ 3 second pause
3@60,65,70,75,80kg

Deadlift
3@110,115,120,125,130,135

Press
up to 65kg, fail 67.5kg
3x2@60kg

Pullups
3x5@10kg

S/S
15 Press @ 12.5kg db's
8 Chinup
x3

token

Monday 6th October

Squat
4x3@115kg
1@115kg

Bench
3x5@80kg 14/15

Ring Row
5x10

Failed in the 5th set. My back was sore before starting which it has been since this time last week which didn't help but thought I could get through it anyway. Deadlifting on Saturday was probably a bad idea.

I also misloaded 3rd set to 125kg. I thought it felt heavy but continued on with it. Squatting it confirmed my suspicions. It kinda threw me off then for the following set contributing to sore back. I suppose equaling current PB by accident ain't all bad though.

Anyway that's me finished with smolov I'm sure I could do the 10 sets on another day but I won't bother retrying it. I'm going to start working towards a new max now. I've decided to do the 7,5,3 session with +5kg weights but only 1-3 sets. Then on to doubles, heavy singles and test. So maybe another 2-3 weeks before 1RM attempt.

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Wednesday 8th October

Squat
7@110kg
10@90kg

Press
3@60kg
15@40kg

Pullup
3x5@10kg

S/S
GHD Situp
Back extension @ 15kg
3x20

When I first thought of doing last smolov week with reduced sets I had 3x7 in my head but my back was still stiff from previous session so left it at one top set. Which was a good idea evidenced by the fact I meant to do 20 reps @ 90kg but was like f*ck that about 6 or 7 reps in.

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Thursday 9th October

Football
60m

Saturday 11th October

Squat
3s pause
3x2@100kg

RDL
3x10@80kg

Ab Roll
3x10

S/S
15 Ring Dips
8 Chinups
x3

I was hungover so didn't do anything too demanding.

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Monday 13th October

Squat
5@115kg 5kg 5RM PB
20@90kg

Press
1 second pause
8x3@52.5kg

DB Press
3x15@15kg

Back Extension
3x15@20kg

Trust in smolov. Well smolov base anyway. The 5RM was reasonably decent I probably could have managed 3x5 but I want to keep the aborty reps down while working towards a 1RM.

In my head 120kg for sets of 5 across is respectable for my BW so not a million miles off now. Bejaysis I'll get there yet.

Started a 6 week press program of Dead Ed's invention. The pause wasn't listed but while weights are light off himself recommended it. If I don't get massive gains I know who to blame. Hint not me.

token

Wednesday 15th October

Squat
3@120kg 5kg PB
5x3@110kg

RDL
3x6@100kg

Press
3 positional w/ 3 sec pause
5x3@42.5kg

Tricep extension
2x15@25kg plate meant to be 3 sets but went a bit too heavy

WG Pullups
3x5

GHD Situp
3x10@10kg

Press is interesting. Pause at chest, just below sticking (nose), just after sticking point(top of forehead) and then you pause again at the 3 positions when lowering the rep also. Gains.

Vid of squats. Delay between first and second rep was err hmm clearing 'gas'. 2RM @ 125kg is next mini goal in lead up to max attempt.

https://www.youtube.com/watch?v=DypzxNvo0dU

Yes they are the new adipowers. They are nice.

token

Thursday 16th October

Football
45 mins 3v3

I reckon I have about 15 minutes actual match fitness for 3v3. Rough.

Friday 17th October

Press
10x1@57.5kg

Front Raise
3x15@15kg bar

CG Bench
3x15@50kg

Pendlay Row
3x5@70kg

Curls
3x15@15kg db

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Saturday 19th October

Squat
2@125kg PB
4x1@120kg

Deadlift
3@100,120,130
2@140

Bulgarian Split Squat
front foot elevated
3x12@12.5kg db's

S/S
15 Back Extension @ 15kg
8 Ab Rollout from knee
x3

Got the double @ 125kg. It wasn't pretty though so I'll leave that video hidden in the vault. I was feeling a bit tired etc..so good to get it. The singles started to fall apart as well so stopped after the fourth.

I reckon I'll do an easy session Monday now and go for the max on Wednesday.

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Monday 20th October

Squat
3 sec pause
3x1@100kg

Press
7x3@54kg

Pullup
3x5@10kg

S/S
15 DB Press @ 15kg db
15 Curl @ 12.5kg
x3

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Wednesday 22nd October

Squat
1@125kg
2xf@130kg

Press
3 positional w/ 3s pause
5x3@44kg

Tricep Extension
3x15@20kg

S/S
Back extension @ 20kg
GHD Situp @ 10kg
3x15

Missed the squat. I wasn't feeling great in the warmup so wasn't overly confident. I'll just do what I did when I got the 125kg where I just kept going for it until I got it. The next day I feel good I'll get it. I wasn't that far off today feeling off.

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Friday 24th October

Squat
w/ 3s pause
5x1@100kg

RDL
3x6@100kg

Press
8x1@60kg

Front raise
3x15@15kg

Sunday 26th October

Squat
3x1@120kg
3x5@100kg

Clean Pull
5x3@110kg

Split Squat
5x5@60kg

Pullup
3x8
2x10 chinup

1/4 Squat
up to 170kg

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Tuesday 28th October

Press
6x3@56kg

DB Press
3x15@12.5kg

Wednesday 29th October

Squat
1@120kg
f@130kg
3x3@110kg

S/S
Back Extension @ 20kg
GHD Situp @ 10kg
3x15

CG Bench
3x15@50kg

DB Curl
3x15@12.5kg

*Sigh* I should have got that squat on the first go before the bank holiday and halloween weekends. Not a good time for going for PBs. I'll give another few goes anyway before starting back into proper training.

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Thursday 30th October

Front Squat
w/ 3s pause
2@80kg

Deadlift
1@140kg

Bulgarian Split Squat
front foot elevated
3x10@15kg db's

Probably not training until Monday so got that in tonight. Low volume because I was flat from last nights session.

token

F*ck off you c*nt!

token

Monday 3rd November

Squat
1@120kg
2xf@130kg herp then derp

Press
3pos @ 3s pause
5x3@46kg

Tricep Extension
3x15@25kg

Pullup
3x6

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Wednesday 5th November

Squat
1@130kg 5kg PB

Press
5x1@62kg

Front Raise
3x15@15kg bar

Pendlay Row
3x5@80kg

Curl
3x15@12.5kg db's

If at first you don't succeed try, try and try again. 4th time lucky like the time I was going for 125kg.

I'll take the 130kg for the moment and shift focus to front squat & deadlift probably. My front squat is now easily my worst lift @ 102kg. In theory it should only take a few sessions of getting used to front squats again to get 105kg which would do for a start.

The plan was to start olympic'ing again but I injured my wrist a few weeks ago playing football and the front rack position isn't too comfortable at the moment but it might be alright in another week or so.

https://www.youtube.com/watch?v=dbKhipq5XaQ

dat knee cave

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Friday 7th November

Front Squat
3s pause
6x2@80kg

Clean Pull
5x3@110kg

Bulgarian Split Squat
front foot elevated
3x8@15kg db's

Press
5x3@58kg

DB Press
2x15@15kg

Cresfert
kettlebell pistol clean and jerk @ 1.5 pooooooodz

token

Saturday 8th November

S/S
15 back extensions @ 20kg
15 ghd sitiups @ 15kg
x3

SL RDL
deficit
3x8@24kg kb

Bench
5x3@70kg pause 3s
3x15@50kg close grip

Pullup
4x6

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Monday 10th November

Bouncy bouncy
3 Squat Jumps @ 30kg
4 Hurdles
x5

Snatch Pull
High Pull + China Pull
3x1+2@75kg did 1+3 by mistake

Squat
5x5@90kg

RDL
3x8@90kg

Starting a new block of training. Sorta. I got a 4 week olympic program off Ed a while back to start after I got the 130kg squat (planned on that like a month ago) but I can't do the lifts properly at the moment with my wrist.

What I'm doing instead is jumpy stuff instead of the lifts and then doing the strength stuff off the program. I'm gonna keep training loose though and just get what I'm meant to do in over the course of the week whatever days I end up training.

Squats are wide stance. Well wide compared to what I have been doing. Normal stance for most people. A bit outside shoulder width and angling toes out more. I had them al most straight ahead when going narrow.

The general idea is build back some speed/power after neglecting it most of the year and bring up a few areas strength wise that I haven't done.

token

Tuesday 11th November

Snatch Pull
deficit pull to knee pause 3s @ shin
4x1@70kg

Front Squat
3s pause 1" from bottom
3x3@75kg

Press
3pos
4x3@48kg

Heavy ball throwing mullet training*
6 Side Lunges @ 40kg
SL lateral hops
x3

Tricep Extension
3x15@25kg

Ab Rollout
3x8@knees

*http://www.youtube.com/watch?v=jJECepNeCJ0

token

Wednesday 12th November

Football
60 mins

Fell on me bleedin wrist again. I had planned on wrapping it but then forgot em.

Thursday 13th November

Single leg Jumps
3x3 http://www.youtube.com/watch?v=uv8I7gLj5Mk

Clean Pull
up to 1@140kg Deadlift
3x1+2@95kg High Pull + China Pull from hang

Bulgarian Split Squat
3x5@50kg

Bench
5x5@80kg 24/25 durnit'

S/S
8 Pendlay Row @ 70kg
15 Front Raise @ 15kg
x3

Went with bench instead of press because wrist is back to square one. Easier to keep straight wrist on bench. It's not too bad though will start pressing again next week. Probably throw in the towel on any full lifts between now and end of the the year though.

token

Saturday 15th November
5hr Hike

Sunday 16th November
5.25km run @ 25 minutes

Cardia

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Monday 17th November

Plyos
3 Squat Jumps @ 40kg
4 Hurdles
x5

Snatch Pull
High Pull + China Pull
3x1+2@78kg

Squat
5x5@95kg

Press
1@60kg
f@64kg
3x10@40kg

RDL
3x8@90kg

Touch sluggish after the cardios.